I tried a Free fitness trainer session at the gym, and this is what happened. (Part 4)

As I sit her in bed this Friday evening, giving my teen a bit of quality alone time with her friends downstairs, I’m a bit on the sore side for doing about 45 minutes of full-body circuit training, and 45 minutes of running/walking outdoors yesterday. I realize that I’ve come to love the soreness that comes a day or two after a good workout day. A month have passed since I started training at a free gym with a free trainer and while I dreaded the drive to the gym before, I actually look forward to going and working out. That is a lot coming from someone who is in her 40s and made it through 4 decades barely going to the gym!

It’s never too late to achieve your fitness goals, my friends. I am living proof.

I come from a family background that placed work before health and fitness. After a long day at work, the last thing my parents, or aunts/uncles, wanted was to work out. It’s a habit I have adopted as well. Admittedly, I do not eat as healthy as I ought; but, I do eat healthier now that I am on a plant-based diet than how I’ve been eating for 40+ years. I definitely eat more vegetables, which are still not my preferred food, but I’m getting there. It definitely takes practice. Exercise is definitely keeping me in check with that.

I met with my trainer 2x this week and these are what she had me do.

(First session was with my teen and the second, alone.) 

First session: (Leg Day)

  • Angled Leg Press. I love this better than the sitting leg press. I felt my muscle working a lot more on this equipment.
  • Calf Raise
  • Lying Leg Curls
  • Smith Machine Squat. This one hurt my back neck/spine. Using my towel helped a little. I didn’t feel my muscles working on this though; although, I will say that it made squatting easier.
  • Seated Leg Extension
  • Walking Lunges
  • Hip Thrust with toes up 
  • Hip Thrust with one leg up
  • Box Jump. I was a bit intimidated by this seeing how high the box was; but, in the end, I was able to complete all 3 sets of 10 without falling off. Yay! I was really sweating after this. Thank goodness it was the last of the series.

How my teen and I faired with this set of exercises

I didn’t feel any soreness having done all these at 3 sets of 10 each; however, my teen was sore and unable to squat two days later without uncomfortable pain. She sits all day in school, which is why, and now, she’s putting her muscles to work.

Second session: (Full Body Workout on the Synrgy 360 Cable Station by Life Fitness) 


  • Squat
  • Pistol Squat
  • Y, T, and I Flye Back Row
  • Standing Calf Raise
  • Chest Press
  • Lat Pull
  • Bicep Curls
  • Tricep Extension
  • Standing Push-up
  • Hip Raise
  • Hamstring Curl
  • Push Up. Wow! I could only do 1. I think it had a lot to do with the arm positioning.
  • Plank
  • Side Plank
  • Atomic Pike
  • Mountain Climber
  • Suspended Crunch
  • Lunge. This was hard to balance. My trainer had to spot me on this one so I don’t fall over.

I may have forgotten a couple of moves or so. I didn’t have a paper to follow. I was just going by what my trainer had me do. 

I also run/walked 4 miles on this day outside to get some fresh air in the lungs. I struggled a bit on this one because I haven’t been running for a month because I’ve been lazy, that’s the truth; but I made it, even if I had to walk part of it.

How I faired with this series of exercise

As you can see, I have done quite a bit on this one section of the equipment alone. So many different variations to choose and do and my trainer had me do only 1 set of 10 for each position just so I can learn the proper form first. I can honestly say, I am sore today, specifically my abs, shins, and triceps. I love it!

I don’t want to brag but my trainer said my core is pretty strong and I had good form the whole way through. Yay, for progress!

I will definitely use this machine more. As a plus, I can reserve the whole room this machine is in for my self/family alone.

I am looking forward to using the battle ropes on this equipment station and learn what exercises I can do with it. I just know my arms is going to get a good workout on that one!

Where do I get my free trainer sessions from

I utilize the free military base gym in our area, which is free to use for those with military ID. Fitness trainers are available to help. For retired military status and dependents, there are 4 sessions available for free, technically; but my trainer is being very kind to me and I definitely need her help to get me in shape.

Also, Planet Fitness is giving free memberships to teens this summer. I am looking to signing up for a year membership for myself to save on gas since I’m already taking my teen there so she can meet up with friends, who do not have access to the base gym. For now, I use the base gym to get the assistance of my trainer.

Final Words

As precaution, please heed your doctor’s or fitness instructor’s advice in starting with your own fitness journey. My trainer is taking it slow on me and I have to admit that sometimes I wish she’d work me more. All in due time. Once I get the proper form down, then I can continue on my own and really put my body to the test. First, I have to get my body acquainted with the different variations of movements. I love it! I am learning so much from her.

So, if you asked me if it’s worth the effort to check out the fitness trainer at the base gym, yes it is! If not for anything else, I do love the accountability. I set meeting times with her and she holds me to it; therefore, I am compelled to go and work it! I know for a fact that when I’m left to my own devices, I give myself leeways for an excuse here and there, which eventually leads to not exercising all together. It is, after all, so much easier not to exercise.

If your gym offers free sessions, take advantage of it. With so many exercise tutorial videos out there, it doesn’t beat having your form corrected right there and then by a trainer.

Check out my month long session, weekly post, with a free trainer here: week 1, week 2, week 3

Until next time.


Site Logo