Home Fitness Gets Personal

A personal trainer can be a convenient alternative to a trip to the gym.

Everyone’s time is precious these days and, let’s face it, when it comes to prioritizing a busy schedule, physical fitness is easy to cut from the list. But if a visit to the gym is impractical, why not have a personal trainer visit you?

Recently we caught up with personal trainer Tim Boje of Southern Sculpt Fitness, to observe an in-home session for one of his clients, Valerie Locati. Valerie is a Franklin resident and owner of Valerie Boutique.

“I was really drawn to the flexibility,” Valerie says. “Tim comes to my home, so I don’t have to drive anywhere. He also works around my schedule. You don’t get that with trainers at a gym. It’s so nice to get up, get a private workout in and get on with my day.”

“In-home personal training does create a more comfortable experience,” Tim adds. “It’s an environment where you can really build a relationship, not feel intimidated by the presence of others and even change up the scenery. Sometimes I’ll take clients right outside or to a nearby park.”

“I feel really good now,” Valerie shares. “When you’re turning 50, your body starts to look different and you need to focus on specific areas for strength and bone density, to help you recover quickly if you get injured, and to maintain your energy with daily tasks. I’m grateful that I have Tim to guide me and strategize for life outside of our sessions, too.”

Here are some of the exercises from Valerie’s action-packed session.

Push-Up Into Downward Dog

Start in a push-up position. Shift your hips up and back into a downward dog position—high into the air, making a triangle with your body. Hold the stretch for 3 to 5 seconds, then shift your weight forward, returning to push-up position and lower into a full push-up.

Dumbbell Shoulder Press on Stability Ball

Sit on the center of a stability ball with your legs bent at 90 degrees and your feet planted on the ground hip-width apart. Lift the dumbbells so they rest on the top of your shoulders and your forearms are parallel to the wall in front of you. Engage your core and sit up tall. Press the dumbbells up over your head, fully extending your arms. Then, lower.

Dumbbell One-Arm Row in Three-Point Stance

Get into a three-point stance by placing one hand on a couch or bench, placing your feet hip-width apart and bend over, hinged from your hip. With a dumbbell in your other hand, pull your elbow toward the ceiling, keeping your shoulder blades pulled back. When your elbow is fully flexed, lower the dumbbell with control. Be careful not to shrug your shoulder or rotate your torso. Think of starting a lawnmower to perform this pattern.

Russian Twist With Press

Sit with your knees bent and heels on the ground. Keeping a tall posture, lean back to a 45-degree angle. Hold one dumbbell by the ends at your chest with your elbows tucked at your sides. Then, keeping your chest up, rotate to one side and press the dumbbell up and away from your chest. Pull it back in, and repeat on the other side.

Side Plank With Rotation

Lie on your side with your elbow propped up under shoulder and your hips, knees and ankles stacked in a straight line. Engage your obliques, lift your hip off of the ground and reach your top hand straight up toward the ceiling. Then with control, rotate your body by moving your top arm down and setting it next to your other arm so they are perpendicular. Continue to roll your body so it is facing the opposite direction that you started, continuing to keep your hips off the ground. Repeat, side to side.

For more information, visit SouthernSculptFitness.com or call 615.807.0474.