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Biggest Learning Moments: Everything has been a learning a moment for me as a new trainer.
Level 1: was getting deeper knowledge of 4Q Mechanical.
Level 2: is organizing all the information in a way that I can provide specific solutions for individuals and large groups.
I started and run my business from a Public Health: Health and Performance perspective. IOM was the perfect bridge for me.
I went back to one of the 28 day programs I created during level 1 and made some changes. This program is focused on the individual that wants to make daily physical activity a habit. I started off focusing on Mobility and Activation of foot/ankle and whole body along side walking the first 2 weeks. Then the last 2 weeks I modified and added exercises to start phase 1 of Metabolic 4 Phase approach by adding SISS Cyclical and SISS PHA focuses.
The intention around my session is to provide the benefits of the a GAR with a leisure walk, mindfulness, and breath work while implementing other quadrants like GPR with the Early Morning Light Therapy recommending they go outside for this 10 minute wall to rep the benefits of the early morning light.
This would be beneficial to any clients who enjoys going on walks and/or has access to take early morning walks.
I would place this recovery technique before or after any workout. This can be used as a way to start the day before a bout of stress or after a bout of stress. I may also use this as a warm up if the exercises/session is rejuvenation focused.
Hello, I went back to a 7 day Metabolic session that focuses on whole body exercises This program was made for the who are starting out and felt comfortable using some equipment like dumb bells. As my LAR day I used the Whole Body 7 Step prep to provide extra care for those starting out.
Hi Team, my favorite recovery strategies comes back to these 3 every time.
1.) Meditation with Breath Work: GPR and GAR
2.) Sleep: GPR
3.) Walking: GAR
Hi, the 7 day metabolic program is built as an entry and introduction to creating a habit of making physical activity a part of daily life while reaping the health benefits of SISS (Cyclical and PHA) programing. I start with a 5 day workout plan that mixes SISS Cyclical and PHA modalities. I kept the exercises simple, low reps, and accessible by only using DB as equipment of choice and provided many equipment options.
This de-conditioned clients why will revolve around the long term health benefits of daily movement such as improved blood sugar and blood pressure control, increased EPOC, anabolic hormone production leading to lean body mass, and VO2 max.
Hi DP, I wondered if there was an ETA on the ability to turn on and off programs once a URL is shared, instead of deleting them?
I’ve run into the above situations with a couple clients who will share my work (there’s benefit) but have also experienced them taking, then leaving. I’ve been looking at some apps to use for my online business coaching but noticed that IOM will have one soon. Any suggestions of apps I could use until the IOM client roll out? Im 100% online and take a small handful of in-person clients.
This is created for for the athlete that has progressed through the different quadrants with me. Experienced Athlete.
We start with the 9 minute EMOM, which is designed to get your body warm and get your heart rate up giving this a cardio-respiratory and cardio-vascular focus. They keep a light to moderate weight for ease of movement and allow for plenty of rest each minute.
Then we finish our work for time with the ASAP that has a PHA focus. You’ll notice that I switch from upper to lower body focuses and the weights selection in the moderate to heavy range with small number of reps given this a muscular strength and endurance focus.
This HIIT session is ideal for the experienced athlete or an athlete that has moved through the 4Q metabolic phases and has passed the YMCA Bench Step Test. I’ve selected HIIT-PHA long wave 1:1 ratio. All 4 working blocks are meant to be completed within 2 minutes. Some blocks may take shorter time to complete, which then would allow the athlete to take advantage of “earned” added time for rest. This session is working in all 4 quadrants all together but starting Linear then adding mutli-deminsional exercises has they progress through each block. Block one is LLT&LMT similar exercises with added adaptations for the upper body. Block 2 focuses on LLT, LMT & ULT for the lower body. Block 3 is the 4Q block for upper body, Block 4 is ULT dominate and 1 LLT since athlete will be fatigued that the end.
This session is ideally made for either a client who is progressing into phase 4 or to be used as an intro data collecting session for conditioned new clients to check for movement and intensity baselines, mobility rages and recovery abilities.
I selected to use one modality-SISS PHA and selected linear based excercies that used only 1 piece of equipment (DB) that alternated between LLT and ULT.I made this SISS session for a client who came on initially to focus on building lean muscle. However, she had a gout relapse before we could start our first session. She is a de-conditioned client with a health condition. Before starting her sessions she will be obtaining the OK from her doctor and has established care with a Registered Dietitian. We will work together to promote optimal health and performance for this client.
I created a 1 month plan that starts with Cyclical training with time progressions and going into PHA if she is feeling up to it. I focused on exercises with activities and equipment she has access to since she is busy working in Health Care IT. Slow and low intensity starting at 30 minutes ending at about 45 minutes to complete.
Since using any heavy loads to her feet could cause another gout inflammation, I kept the exercises gentle, light and simple dominantly in the ULT and LLT quadrants while still giving her that strength training that would benefit her overall health and performance.
What expectations, if any, do you have for Level 2?
To increase my knowledge base to support my clients.
What successes have you seen so far implementing what you’ve learned in Level 1?
I’ve been able to start my own business and start taking clients that are interested in the IOM approach.
From a 4Q Metabolic perspective, which quadrant(s) do you have a bias towards?
My first exposure to consistent exercise was HIIT styled so I’ve have experienced 1st hand the pro and cons of training in this quadrant alone.
At the moment I am working at the 1:group coaching level. My nexts steps after being certified will be focused on developing a small 1:1 business model both in-person and/or online at the business Im currently employed at. I’ll also look to bring 4Q to current and new clients in 1:many coaching and programing.
My vision with this certification is fuse together all elements of the wellnesss wheel with exercise and nutrition being the starting point with my online business. I envision that I can balance both being business savvy while helping people look and feel their best for decades to come in all areas of Wellness and life.
I created this program from week 7, when we were asked to made a 7 day program where I chose to create the Successful Aging Strength program. I saw a lot of potential with that weeks assignment to create a 30 day program that could be used across different types of clients. This would be great for people who are active and want to keep moving well as well its great for the any beginner, intermediate, and advanced client who values overall health and wellness. Everyone can benefit from moving well for as long as possible.
In week 1, I focused on whole body 4Q endurance, relative and agile strength. I gave ever day a focus on one specific type of strength training and narrowed it down even further to use only one piece of equipment per day. For example: day 1 is endurance training and I only implemented the dumbbell on that day. I did this to give the client time to get comfortable with the exercises and using the equipment. I also made the recommendation to keep the weights light and reps high to encourage focus on exercise execution versus focusing on the weight.This would also allow me to further gage the client readiness. I also added some leisure walking but when working with a client, I would have them add their perfered active activity.
I keep week two the same as week 1 to allow the client to continue to focus on over all movements as well take the time to learn what they like and don’t like about the programming and I can make needed adjustments to the following week.
Assuming readiness, in week 3 I added a 15 min Whole Body 4Q Cardio workout to up the ante. My intension is to make the added workouts short, to the point and to remove any possible time barriers and also to expand their goals. I would also recommend to keep or change the weights they are using in this week. This is when I would start adjusting acute variable to meet the needs of the client
Week 4, is where I take things even further by added a 10-15 min walk at the end of their cardio workout. I also added the leisure walk to promote and support clients hobbies or help to create new ones. I did this to bring together the entire program and gains they’ve made in that months to start moving them forward in their overall health and wellness goals.
Here is my Program link:
Here is my link:
I created this weeks session by using workouts I’ve already created. Most of mine are beginner focused mostly body weight but I did add in some barbell, KB and DB as most people are familiar with these tools. I did repeat my power session as to allow time for client to get familiar with exercises before moving on.
This is my most personal work I’ve put together because this is for my 5year old son who has Autism (ASD) and is a level 2 on the spectrum and is getting ready to start kindergarten. My intention was to put something together for him that would be fun and involve color all while increasing his overall coordination, stability, body awareness and direction following abilities.
Here is my Power program:
I selected to create a Successful Aging Strength Program. I wanted to create a strength program that would be great for individuals who value overall health, wellbeing and fitness. This program is highly variable and is 4Q in 4 of the 5 working days with 2 Recovery days with 1 Recovery day encouraging passive recovery.
The long term plan for this 1 week program would be to turn this into a 28 day challenge.
Here is the link to my 7 Day Kickstart Successful Aging Strength Programming
I choose this workout for anyone who has been consistently working out for 1-2 months and are ready to test and gain their relative strength. I chose equipment that is more familiar with the general population and therefor more likely that the client will have at home ready to use. I also selected these workouts to increase comfort level in using weights and to encourage mind/body/muscle connection.
Here is my workout:
Here is my Session:
I selected a Lower Body and Push Superset in ULT/UMT. I selected these quadrants to introduce body weight strength training that focused on Relative, Positional and Movement strength. I focused on movements that were lower body dominate but also added coordination and stability. I selected super sets that were similar in movement but upping the ante in each superset. These movements were meant for someone who has zero equipment but wants to strength train.
Hello, Im running behind the team but still showing up. Here is my 7 step ankle prep.
I didn’t create this for anyone specific. But I created this for someone who needs attention to their ankles and are either recovering from an ankle injury and/or have mobility limitations. I picked movements that not only focused on the ankles but also brought in other major groups like the hips. I also picked each exercise to start barefoot and end barefoot so that they are getting a sensory experience through out and finish strong with a sensory walk or grounding.
Here is my mobility block.
I selected these movements with the client who is sedentary to prepare them for dynamic movements with a focus on hips and lower body.
Here is my block:
I created this for a new client who has limited shoulder and upper body range. This client has an interest in power lifting and I see that this activation sequence will be great to prepare for exercises such as loaded front/back squats, pull ups and push ups.
Hello Everyone!
My name is Cindy Quintanilla and learned about 4Q during my time as a MOSSA Group X Instructor. I’ve recently taken on a new position with a Weightlifting Gym called Capital City Bar Bell as a Coach. The training tends to lean towards LLT and ULT with a little touch of UMT and LMT. We work with clients in a variety of age ranges, abilities, exercise backgrounds and goals. IOM is my first stop to becoming a Health Coach and Personal Trainer. I’m already learning so much and am looking forward to next 11 weeks. Let’s do this!
