Avera Race: TRAINER'S BLOG Andrea Sprik - KSFY News - Sioux Falls, SD News, Weather, Sports

Avera Race: TRAINER'S BLOG Andrea Sprik

Posted: Updated:
My name is Andrea Sprik and I have been a personal trainer at the Avera McKennan Fitness Center for almost 12 years.  And I have the opportunity to work with these wonderful people from KSFY.  I also have a close tie to the Race Against Breast Cancer since I was diagnosed with Breast Cancer last April.
 
So far the team has completed one week of workouts.  They meet with me once a week and then have "homework" to do the rest of the week.  I have pushed them pretty hard form the beginning and have been very impressed with everyone.  I see them in here working out during the week as well.  Great job to everyone!
 
We usually do a circuit type of workout when they are doing their workouts with me.  When they come in the rest of the week they are doing a lot of run/walk intervals right now along with some strengthtraining and core training.  My goal for them is just to get them in good shape overall.  Strong core, stong legs, strong body, means a strong runner.  I know that they are all going to do great.  I look forward to the next 7 weeks and I will try to put  some interesting points in the blog as well.  Their workouts should be posted on the blog so everyone can see what they are doing and check it out for themselves.
 
Andrea Sprik - Personal Trainer Avera McKennan Fitness Center 322-5336.

 

Trainer's Notes:

Hey everyone, I have been seeing you all around the gym this week and I just want to say great job!  It is going to be fun for me to work with all of you.  I love working with groups and I love pushing people toward their goals.  For those of you who do not know me, I just wanted to share a little bit of my story and why the Avera Race has a special meaning to me this year.
 
I have been a personal trainer for almost 12 years now, I feel that it is the most rewarding job.  I get to teach and help people take care of themselves, and do something for themselves every day.  I have also been a runner for about 5 years.  I still have a hard time calling myself a "runner", but I guess I train regularly enough to say that now.  I have done 2 half marathons, many 5 and 10K's, and a triathlon.  Then about a year ago my life got turned upside down...
 
On April 23 of 2010 I was diagnosed with Breast Cancer.  I ran the 10K at the Avera Race 2 days before I had a bilateral mastectomy on May 11 of last year.  I am married and have two small children.  Jenna was 4 and Jake was 5 months at the time of my diagnosis.  I recovered from surgery, and started chemo in June.  I finished with chemo in September, had my final surgeries 3 weeks ago, and I am doing great!  I can share so much more, but I don't want to focus on that.  I want to focus on how important people and exercise have been in my recovery.  I could never have made it this far with the people that surround me at the Fitness Center everyday.  And I have continued to workout as much as I can throughout everything.
 
I plan on running only the 5K at the Avera Race this year, but it will be a very emotional day for me.  I look forward to running it with all of you!  Thank you for taking up this challenge and for working with me.  You are just one more step in my journey!
 
5/6/11
 
Wow!  Race day is tomorrow!  I am confident that everyone is ready to do their race.  They have all really worked hard the last 8 weeks and I hope they are feeling strong.  I am so thankful that I had the opportunity to work with this group.  I have built some great relationships, and I have hopefully helped them all learn a little more about fitness and about their bodies.
I think I may even gain some personal training clients!  Bonus for me! :)
 
Anyway, thank you all for the beautiful flowers and the great words of thanks.  I hope to see you all at the Race!
 
 
 
4/19/11
  
I realize I forgot to send my blog in about the team last week.  They are all continuing to do a great job.  We are still dealing with a few knee and foot issues, but I think that everyone is feeling that they are getting closer to being ready to run their race.  This week's homework is the first week that they are to eliminate the walking portion of their walk/run intervals that we have been doing the last 5 weeks.  I know that some of them have been doing that already so that is a great sign, but for others it will still be a challenge this week.  Race day is only 2 1/2 weeks away!  I cannot wait to race with this group, and I am going to miss them all when it is over!  One thing I LOVE about being a Personal Trainer is the relationships that I build with people.  It is no different with this group.  We have all gotten to know each other a little better and it is fun to work with them each week.
 
Keep it up team!
 
4/5/11

This week is the beginning of week four already.  We are almost half way to our Race date!  The team is continuing to do a great job.  We are dealing with a few aches and pains in the knees and the back for some so I am trying to be careful with their workouts so that they make it to Race Day.  We do not want any injuries.  This weeks workout is a little slower pace.  We are doing a little treadmill work and then some weight stations.  Going over some of the exercises that is in their homework during the weeks is helpful.  They know what they are supposed to do and I can see if they are doing it right.  So, I try to incorporate a few of those exercises in.
 
I am really enjoying working with this team.  I read everyone's blogs over the weekend and had some great laughs!  It is also good for a trainer to read these types of things because we can see their true feelings about the workout and get a feeling for if it was good or bad.  Fun, fun, fun.  I hope everyone is enjoying their time here.
3/28/11
 
This is the beginning of week three for the teams.  This week the teams will be trying the Pilates Reformer machines.  The Reformers are different from mat pilates in that you get a more total body workout.  The primary focus is on the core (strong abs and strong back), but the legs and arms will get a workout at the same time.  We will be adding in some cardio of course, but no running in the workout with me this week.  The teams have been doing a great job with their homework and I know they get a lot of running in on those days.  I really think that they will like doing the Reformers.  We will just see how coordinated everyone is this week!
 
 

 

KSFY Training Program

Week 4

Group 1

 

Monday – Workout with Andrea

Tuesday – Walk for 1 minute, jog for 4 minutes.  Repeat 7 more times. (10K -  9 times)

Wednesday

            Cardio – Stairmaster 20 minutes, Speed Intervals

            Strength – 20 Reps, 2 sets for All Strength Machines

                        #1 Chest Fly

                        #6 Lat Pulldown

                        #15 Leg Press

                        #16 and #17 Leg Extension Leg Curl

            Cardio – Upright Bike 10 minutes, Manual Program Level 12

            Strength -

                        #4 Shoulder Press

                        #9 Tricep Press

                        #18 and #19 Abduction and Adduction

                        Crunches on the Ball

 

Thursday – REST

Friday – Walk for 1 minute, jog for 4 minutes. Repeat 7 times. (10K 9 times)

            50 Push Ups                                                           

            50 Lunges (25 each leg)

            50 Squats

            50 Crunches on the Ball

 

 

 

Saturday – Rest or Cross train

Sunday – Walk for 1 minute, jog for 4 minutes. Repeat 7 times. (10K 9 times)

 

 

 


Group 2

 

Monday

Cardio – Stairmaster 20 minutes, Speed Intervals

            Strength – 20 Reps, 2 sets for All Strength Machines

                        #1 Chest Fly

                        #6 Lat Pulldown

                        #15 Leg Press

                        #16 and #17 Leg Extension Leg Curl

            Cardio – Upright Bike 10 minutes, Manual Program Level 12

            Strength -

                        #4 Shoulder Press

                        #9 Tricep Press

                        #18 and #19 Abduction and Adduction

                        Crunches on the Ball

Tuesday - Walk for 1 minute, jog for 4 minutes.  Repeat 7 more times. (10K -  9 times)

Wednesday - Walk for 1 minute, jog for 4 minutes. Repeat 7 times. (10K 9 times)

            50 Push Ups

            50 Lunges (25 each leg)

            50 Squats

            50 Crunches on the Ball

 

Thursday – REST

Friday – Workout with Andrea

 

Saturday – Rest or Cross train

Sunday – Walk for 1 minute, jog for 4 minutes. Repeat 7 times. (10K 9 times)

 

Powered by WorldNow
All content © Copyright 2000 - 2014 WorldNow and KSFY. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service or our EEO Report.