‘Crossfit Gym’ HIIT Circuit Workout

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How’s everyone doing this week!?
Summer is right around the corner ☀ can you feel it!?!

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For me this means the months ahead are filled with weddings, birthdays, upcoming vacations to finish planning etc! Often it can feel like I have to “cram” everything in before the nice weather runs out!

Warmer weather also means people are more likely than ever to seek out personal training (which is great for me)! So I’ve been much busier with the addition of new clients. So, I’m in a bit of an adjustment phase to this new busier ‘normal’. I have to remind myself that I need to take care of “me” first – which is incredibly challenging! I pour my heart and soul into my clients, but I’ve realized that if I don’t treat myself right (aka knowing when to say “No, I can’t do that” or knowing when I will need to take a 20 min power nap) I won’t be able to give them everything I’ve got!

I’ve learned the hard way. And, yes, sometimes I do spread myself too thin. But I’ve also learned that sacrificing my own needs for others never pans out well. I pride myself in giving each of my clients the energy and attention they deserve at every single session. But when I don’t take care of me I  know that my spark can dim  – and that’s usually a result of me taking on more than I can handle. But just like building strength and endurance with a progressive load, I am trying to gradually increase and adapt. And I’d like to think I’m building a pretty solid foundation for handling my days, as they get busier!

It’s definitely a process learning how to balance this new “normal”. At first, I’d catch myself feeling run-down & tired later on in the afternoons (it happens after your alarm clock goes off at 4 AM a few days in a row). So just before meeting with my late afternoon client(s), I’d envision how wonderful a nap would feel… but for some reason once our session would start I’d instantly be filled with happiness and energy! In reality, I feel so blessed with the responsibility I have to each of my clients. It seriously is so rewarding and I sometimes I can’t believe I’ve actually carved this life out for myself! Additionally outside of my clients, I know I am lucky to have the commitments and friendships I have that add all that wonderful flavor to my life.

Take home message: Even through all of the chaos ~I want you to focus on Y♡U

Make your healthy lifestyle the one consistent part of your everyday life, even if everything else is moving and shaking! Maybe crazy is your new normal??

Okay, so it’s the end of my work week and I’m seriously exhausted, but that’s not stopping me from posting this ‘Crossfit Gym HIIT Circuit Workout’!  I have been trying to stay more consistent about posting REGULARLY!

Crossfit Gym HIIT Circuit WorkoutComplete this routine 4 times through!!

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20-MIN LOWER BODY & CORE WORKOUT & FUN PHOTOSHOOT!

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20-min lower body & core workout_livengproof_plank pic

I wrote this workout on a whim because I had a last minute chance to have my amazing friend Jen offer to shoot a workout for me! You can check her skills here! So I got to feel like a real life fitness model as I stood in as her “test subject” as she just moved to a new shared studio space! She got to play with the lighting equipment and I got to pretend I was Jane Fonda 😉 Also I’m 5’10” so I’m pretty long – lets just say I realized why they have such large back drops – especially for any photoshoot involving movement! Thanks Jen for accommodating me and all my lanky limbs! I have since done this workout and let me just say for coming up with it “on a whim” I was pri-tee pleased with it!

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Jen is the owner of  J.Catherine Photography  you can also find her on facebook here!


20-MIN LOWER BODY & CORE WORKOUT

Equipment I Used:

Interval Cycles: 10 Sets
45 seconds of work (High)
1:15 seconds of rest (Low) – ONLY USE 15 SECONDS FOR REST & 1 MIN FOR JUMP ROPE

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You’ll do each exercise for 45 seconds followed by 10-15 seconds of rest before moving immediately onto jumping rope (or any cardio activity of your choice – you can hop on the elliptical, do jumping jacks, run on a treadmill, run outside, bike, spin – you get the idea)! When the high interval sound goes off go straight into the next strength exercise! Personally when I did this I just hopped onto an elliptical between each strength move (I thought the gym at my apartment had a jump rope – but I couldn’t find it – and I had left mine in my car). So, I would glance down at my phone as the interval timer counted down and check that I knew which exercise I was going to be doing so I could get right into it!

Also when I did this circuit I actually did it 2 times though for a 40 min workout! The time seriously flew by! If you’re up for the challenge try setting your interval time for 20 Sets for the Interval Cycles. Once you’ve completed the whole circuit, pause the timer, grab some water, and maybe take a breather for 30-60 seconds. Then repeat it again!

I set my interval timer for 20 rounds of 45 seconds of work and 1:10 seconds of rest, and selected different sounds for the high interval vs the low interval so I would know which one was signaling me to start and stop. I used the “Boxing Bell” to signal the High intensity round and the “School Bell” to signal the Low intensity round.

Each round is 20 minutes in length. And like I said if you have the time and you’re up for a challenge repeat the circuit one more time though!! As always, make sure you give yourself atleast 5 – 10 mins to warm up before you start!

Also here are the weights I actually used when I did this circuit:
alternating reverse lunges:  single 15 lb DB
side lunge + row to single leg overhead press: pair of 10 lb DB’s
kneeling woodchoppers: single 15 lb DB
front hold reverse lunge to single leg balance: single 20 lb DB

What’s the best weight to use? You should be able to go through the 12-15 reps with proper form, but the last three reps should feel super challenging. Try different weights to see which works best for you… and watch yourself get stronger!

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Alternating reverse lunges with torso twist
TARGETS: thighs, core , glutes, and arms

Start by getting yourself in an organized athletic standing position: shoulder blades squeezed back, glutes squeezed, torso tall, belly down and in. Holding any weight of your choice (medicine ball, single DB, pair of DB’s, Kettlebell, or just use your own body weight) in a hammer-curl position with forearms roughly parallel to the ground and thumbs up. Step your right leg behind you, making sure you step back far enough, while keeping your left knee in-line with your left ankle. Your weight should be over your front leg (you’ll you’re your left quad a lot here!). Then twist your torso left, while maintaining your posture (shoulder blades should stay retracted). Finally twist back to the front. Using your left quad and glute to push through, step your right foot back to your starting standing position. Repeat on the opposite side. Continue alternating sides each time!


Alternating spider lunges
TARGETS: core, shoulders, and hip flexors

 Begin in a plank position: palms on the ground (thinking about screwing your palms into the ground to create torque), shoulder blades retracted, glutes squeezed. A plank is ultimately the same posture you should have when you are standing except you are horizontal instead of vertical – thinking about it this way has helped me! So your spine should be in a fairly straight line. From here bring your right foot up just outside of your right palm. If your hip flexors are tight you will definitively feel this! Contract your left glute for an even deeper hip flexor stretch in the right hip. Return your right foot back to the starting position. Repeat the movement on the opposite side. Continue alternating sides each time.

Side lunge + row to single leg overhead press
TARGETS: upper back, shoulders, and glutes

Start by getting yourself in an organized athletic standing position: shoulder blades squeezed back, glutes squeezed, torso tall, belly down and in. Holding your dumbbells by your side’s palms facing your body. Stop your right foot out to the side keeping your knee in line with your ankle. Sink into that right glute – thinking about shooting at towards the right side of the room. Keep your spine in a neutral position so that your low back is not over arched. Extend your arms down lowering your shoulders toward the ground. Initiating the row as your shoulders squeeze back I’m squeeze your traps (shoulder blades), as you draw the weights dumbbells and towards your rib cage – elbows moving straight back!

Pushing off with your right leg to return to standing position transition into a single (left) leg balance by squeezing your left glute to maintain stability. Hammer curl your way it’s up and into an overhead press keeping your palms facing each other throughout the movement. Perform all reps with the same leg for the duration of the interval. Then repeat the movement on the opposite side for the next one!

Kneeling woodchopper
TARGETS: shoulders, upper back, arms, and glutes

Again in a kneeling position with your right leg in front keeping your knee in line with your ankle. Your shoulder blades should be squeezed back, left glutes is contracted, torso tall, belly down and in, and chin stays in a neutral position throught the movement. Holding your weights with both hands down by your left hip lift them up and across your body up over your right shoulder – in an upward chopping motion. Think as if you were digging and shoveling the dirt over your right shoulder! Return the weight to starting position next to your left hip. Your torso will twist slightly but it shouldn’t be excessive. Be sure to maintain your posture (avoid overarching your low back by contracting your left glute throughout the movement). Perform all reps with the same leg in front for the duration of the interval. Then repeat the movement on the opposite side for the next one!

Front hold reverse lunge to single leg balance
TARGETS: quads, glutes, upper back, shoulders, and core

Start by getting yourself in an organized athletic standing position: shoulder blades squeezed back, glutes squeezed, torso tall, belly down and in. Holding your dumbbells in a front hold – this requires that your shoulder blades stay actively retracted throughout the movement (which is a bonus for you core and upper back muscles)! Step your right leg behind you, making sure you step back far enough, while keeping your left knee in-line with your left ankle. Your weight should be over your front leg (you’ll you’re your left quad a lot here!). Transition into a right-leg balance standing position by pushing off slightly with your back (right) foot, keeping your weight on your left leg, squeezing your left glute to create a stable position, as you draw your right knee upwards to balance. The front hold should be maintained throughout the movement. Perform all reps with the same leg in front for the duration of the interval. Then repeat the movement on the opposite side for the next one!

Side plank with a front kick & reach
TARGETS: obliques, shoulders, and core

Begin in a side plank position: right forearm on the ground. Shoulder blades retracted, shoulders down and back, glutes squeezed, belly down and in. You can have your feet stacked (as shown in the pic) or they can be staggered. Extend your left arm overhead so that it is in line with your body. Kick your top (left) leg out in front of you while drawing your extended left arm out reaching for your toes. Try and keep your hips up thoughout the movement!

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AMRAP Workout | Plyo Intervals

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I jumped at the chance to try out the Nike Flyknit 5.0 this weekend. I’ve always had trouble finding shoes that fit my extremely pronated flat-feet. I remember my Mom taking me to get new shoes as a kid and not understanding why they would put an annoying raised arch in the middle of the shoe…

I was on the women’s crew team my freshman year of college and despite the fact that it’s not exactly a land sport – running was one of our cross training workouts. And it was evident that my feet just weren’t cutting it. So I got orthotics. Which, come to think of it, I should be using more often…but nowadays I run no more than 4-6 miles at a time.

 I am however a huge fan of the 5.0 series of Nike free’s. They are so lightweight but still give just enough support for my extremely low “arch” (or lack there of). The minimalist design doesn’t include the annoying raised arch I remember as a kid. The form fitted “flyknit” material sort of feels like you’re wearing a really awesome sock that’s also part shoe – if that makes any sense 😉 I got these on ebay, you can check them out here. I’m wearing them in Rainbow Atomic Purple / White Blue One

The fall foliage and crisp air are on point right now so I’ve actually have been running outside lately (probably too much and without my orthotics). My arch was bothering me so instead of pounding the pavement, I came up with this workout to get my fitness on.


AMRAP Workout | Plyo Intervals

Equipment I Used:

38 Sets interval cycles (7 moves x 6 sets) + (6 forty-five second breaks)
30 seconds of work (High)
15 seconds of rest (Low)


Or you can set it for:
7 Sets interval cycles (number of moves)
30 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 6 cycles.

If you go this route you can manually pause your timer at the end of each set to grab water and rest for 30 – 60 seconds before jumping right back in!

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!


You’ll do each exercise for 30 seconds followed by 15 seconds of rest before moving immediately onto the next exercise. Once you’ve completed the whole circuit, pause the timer, grab some water, and take a breather for 30-60 seconds. Repeat five more times, for a total of 6 rounds.

I set my interval timer for 38 rounds of 30 seconds of work and 15 seconds of rest, and selected different sounds for the high interval vs the low interval so I would know which one was signaling me to start and stop (38 interval cycles to account for the six 45-second breaks). I was feeling pretty good so I took shorter rests. When I was ready to start I’d manually start my next round.

Each round is 6 minutes in length: 5 minutes and 15 seconds of work, followed by 45 seconds of rest between each round. You’ll complete 6 rounds total, so you should finish in 36 mins! As always, make sure you’re warmed up before you start!

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The Moves:

Alternating Bear Lunges:
Starting from a plank position bring your right foot up next to your right hand. Then return it back to starting position. Repeat on the left side.

Squat Jumps:
Stand with your feet slightly wider than hip distance apart. Get organized before you start; squeeze your glutes together and think about screwing your feet into the ground. Keeping your belly in and your shins vertical, hinge from your hips sitting back into a squat. Then explode up, squeezing your glutes together to drive you up! When you jump you should be in “triple extension” that is your ankles, hips and are fully extended and your shoulders are shrugged!

Inverted Pike:
Face away from a wall, firmly plant your hands into a pushup position. Squat down and kick your feet up so that you’re in a handstand position, positioned at about a 45 degree angle to the wall. It is important that your core do its job – and avoid over-arching your low back. To do this squeeze your glutes (think “pinching a dime”) – this forces your hips forward and engages your anterior core! Now lift your hips up, maintaining your core and glute squeeze throughout the movement,  then return back to starting position. Repeat.

Squat Jumps (again!)

Forward/Backward Bear Crawl:
Hands and toes touching ground, hips in the air. Move one leg and the opposite arm forward. Switch by moving your other leg and opposite arm forward. Keep your hips and back flat. Walk yourself forward about 4-6 x then go backwards. Repeat for the duration of the round!?

Back Lunge Plyo Hops:
Stand with feet together, hands on hips. Step back with your right foot and lower into a reverse lunge. Shift your weight onto your left leg.
In one movement, rise up, bring your right knee forward, and jump, lifting your right knee to hip level. Land lightly on your left foot and step your right leg back into a lunge. (On the odd rounds do your Right side, even rounds Left side!)

Pike Hop Overs:
In a plank position hop your feet together over to the right then to the left. Continue for the duration of the interval!

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Up & Autumn Kettle Bell Workout

I was inspired to create this particular workout after a serious lifting session with my friend Joe. Our workout that day included some pretty intense KB work and made me realize I’d really been overlooking this regular ‘ol piece of workout equipment. Sure, I’ve swung my fair share of kettlebells but I hadn’t really considered their uses much further than that. My new found appreciation of kettle bells was like discovering an unassuming restaurant that you pass by everyday but never give a second thought…until one day a friend takes you there, the food is amazing, and you’re like “how have I not been here before?!”

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These cannon-ball-with-a-handle-cast-iron-weights really shine when performing power movements such as: snatches, swings, cleans, and jerks (which apparently is what they were designed for in the first place, go figure). But that’s enough of my blabbin’ you’re here for a workout – so give it a run! If you’re not breaking a sweat by the end of the first set then I’m gonna go ahead and say you need to pick up some heavier KB’s…just sayin 😉 It’s always easier to drop weight during a workout, than it is to increase your load part way through…AmIRight?

And if you don’t have access to kettle bells, dumbbells can be used as a stand in! One last thing, don’t laugh at my attempt at a pistol squat (especially with an 18 lb KB)..I’m working at being able to do one someday, but not going to pretend that I can do one just yet…I had to try for you guys 😉 If you’re in the same boat and have access to TRX cables (or resistance band), I like this pistol squat variation.

Photocredit to my friend and amazing photographer Jen! Check her out here!

Up and Autumn Kettlebell workout

 

Double Kettlebell Swing:
☑ place the kettlebell on the ground in front of you with the handles perpendicular your body
☑ your feet a little wider the hip distance apart. Pick the kettle bells up, screw your feet into the ground (imagine your feet are on big dinner plates and you’re turning them into the ground)
☑ Your feet should remain parallel but by doing this you create torque in your hips, knees, and glutes which gives you greater stability, thus an increased ability to generate power!
☑ Next I want you to think about squeezing your butt (yes you’re still just standing there holding the kettle bells and we haven’t started the movement yet) You are just getting organized to be able to execute!
☑ Hinging from your hip (without arching your low back) sit back and snap your hips forward – this should be a dramatic, fast, pulse-like movement and is driven mostly by just how tightly you can squeeze those cheeks. This hip snap will create momentum that drives the kettle bells up. As they descend back down sit back and repeat!

 

Turkish Getup:
☑ Laying on your back, position the kettlebell next to your right shoulder. You want your right foot posted up (think: the side you’re lifting the weight with is the same side your knee is bent). Now, reach across your body with your left hand and grip the handle with both your right and left hands. Glutes should be squeezed and belly should feel tight. Using your left hand, pull the kettlbell toward the center of your body and extend the weight up – keeping your elbow in close to your body and thumb facing toward your head as you press up. Ideally you should lock your elbow out and let your shoulder drop to the back of the socket. Keep your eyes locked on that kettlebell throughout the entire movement!
☑ Drive off the ground with your right leg, think about twisting your body up as you come up onto your left elbow. Ideally you want your elbow directly in line with your shoulder (yeah yeah, I know mine is slightly off). One more thing to think about – as if there isn’t enough already going on – you want to keep your shoulder blades pulled back and your trunk braced!
☑ Sit up and plant your left palm on the ground (again left palm should be aligned with left shoulder) As you transition to bring your hips up – think about getting your armpit forward. Squeezing your glutes and driving your right foot into the ground, lift your hips up!
☑ Left arm and right leg support you as you “needle” or pull your left leg underneath the kettlebell (your center of mass)
☑ Shifting your weight toward the right so that your torso is now vertical – I should have also kept eye contact locked onto that kettlebell – dive your right knee out , pushing off your right left , and stand tall.

Single Arm Kettlebell Snatch
☑Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
☑Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

 

Single arm Overhead Press:
Start with your feet screwed into the ground, knees are soft, glutes squeezed , belly should feel tight (this is a stable athletic position) With the kettlebell in your right hand, keep your elbow in and your palm facing your head. Press the weight up overhead. Lower the weight back down and repeat.

 

Double Kettlebell Front Squats:
Screw your feet into the ground, glutes squeezed, belly tight. Load your hips and hamstrings sitting back. As you do this be sure to keep a flat back, shoulders retracted, vertical shins, and drive your knees out. Squat back and extend your hips back up to starting postion. Repeat.

Pistol Squats:
Again foot screwed into the ground, glutes squeezed to start, belly in tight. Load hip and hammies sitting back driving all your weight into your left foot. Work on building up glute strength to master this move!

 

Can any of you do a pistol squat?? Let me know!

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No Muscle Left Behind ~ Interval Circuit Workout!

I wanted to hit every major target area: glutes, abs, quads, hammies, triceps, shoulders, chest…but I also wanted to torch some calories! And as you might have figured out by now, I’m all about multi-tasking. Using multiple muscle groups simultaneously means your heart has to work harder, more energy is required, so your metabolism is elevated, which means more calories are burned! Win-Win.

Since becoming a personal trainer, I have developed a great appreciation for workout design. It wasn’t until I was faced with teaching a group class on my own, that I realized that there’s actually a lot of thought that goes into it. And this workout is no different. I had your heart rate in mind, you may notice I take your HR up and down between medium intensity to high intensity – build your muscles and cardiovascular endurance! Pretty clever huh? 😉

No Muscle Left Behind ~ Interval Circuit Workout!

Equipment I used:
Interval Timer App (free)
Exercise Mat

5 Sets  interval cycles (number of moves)
45 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 5 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round is 5 mins. You can pause your Interval Timer App (free) and take a quick drink of water and then quickly get going onto the next round. If you take about 20 secs rest in between each round, you should complete the workout in just under 27 minutes!

No-Muscle-Left-Behind-Workout-Livengproof.comSpider-Woman Push-up: 
Assume the standard pushup position. As you lower your body toward the floor, draw your right knee up, bringing your foot out to your right side (think: the position you’d be in if you were scaling the side of a rock face). From this position perform a push-up, keeping your belly button pulled in towards your spine (which ensures your hips stay in proper alignment, core is engaged, and there is no tension on your lower back). Return your right foot to the starting position. Repeat on the opposite side. That’s 1 rep. Continue to alternate back and forth.

Plank Inchworm Jumps:
Stand with your feet hip distance apart. First, get yourself organized: booty cheeks squeezed together, belly button is pulled in towards your spine, hips pressed forward. From this position, bend from the hip and walk your hands out in front of you into a palm-plank (keeping your wrists in-line and under your shoulders). Come down into a forearm plank. Return to a palm plank and walk your hands back to your feet; stand up and jump up. That is 1 rep. You’ve got this, now keep going for the full 45 secs!! Maintaining your core, keeping your belly-button pulled in towards your spine!! 🙂

Glute Bridge Calf Raises:
Lie down on your back with your knees bent, your feet flat on the floor. Raise your hips up, squeezing those glutes – so your lower back is off the floor. Then, maintaining your bridge position, with control lift and lower your heels off the floor (keeping your hips elevated throughout the exercise)!

Ice skaters (phase 1):
Start standing on one leg. Powerfully hop from side to side, switching legs as if you were hopping over a puddle or speed skating, lowering your body down to do so.

Crab-Up Toe Touches:
Laying down, palms down, knees are bent with feet flat on the floor. Come up to a crab position, using your triceps to push up. Reaching up, touch your hand to your opposite foot before rolling back down. Repeat, switching sides, for 45 seconds.

What’s your favorite full-body move?

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Spring Time ☀ Pyramid Workout

Sometimes doing things off the cuff is necessary. Routine get’s – well routine and wheres the fun in that? It was a sunny day and actually warm outside for a change. I was in a good mood so when I got home I just did this circuit spur of the moment. Looking back it’s five exercises that I just plain like doing. Everyone has certain moves they get pumped about (and ones they dread) but I’m trying to break the idea that I’m obligated to exercise, that’s its just one more thing to check off my list. That’s just ridiculous and really exhausting. Burning calories shouldn’t be the main objective, but instead an added bonus. Working out should make me smile and feel happy! And this workout did just that! I decided to make it a pyramid after I finished the first 3 rounds and discovered that I randomly had some late afternoon energy left in the tank (usually I’m dwindling by this time). So get smiling and sweating!

Equipment I Used:
Dumbbells
Exercise Mat
Medicine Ball (optional)

There are 6 rounds of work, take 30 seconds of rest and grab a quick drink of water and then get going onto the next round!

Round 1: Perform each move 25x
Round 2: Perform each move 20x
Round 3: Perform each move 15x
Round 4: Perform each move 15x
Round 5: Perform each move 20x
Round 6: Perform each move 25x

spring time pyramid workout

Alternating Toe Taps:
Place an object such a dumbbell or medicine ball in front of you. Stand with feet hip width apart. Place hands on your hips for stability. Keeping a moderately fast tempo, quickly tap the object with the toes of your right foot, keeping your weight on your  back left leg. With control quickly switch your feet, and tap the object with your left foot. Repeat! This is a combination of cardio, agility, and quickness. Also keep your abs engaged (think belly button pulled in towards the spine)!

Reverse Fly’s:
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders with your palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.

Deck Squats:
One of my favorite core exercises because it really works the abs! Holding a medicine ball or dumbbell, stand up straight with enough room behind you to lay down.  In a continuous motion, lower your hips until your glutes hit the floor and roll back bringing your legs to your chest. Without using your hands build momentum (try not to pause!) and roll forward until your feet are on the ground, stand back up and press your weight up overhead. Repeat.  This exercise is in fact more difficult without a weight which actually helps gives you more momentum.

Windshield Wipers:
Lay on back, legs perpendicular to the ground and arms extended out on the floor for support. Lower your legs to the right, twisting your hips while your back on stays glued to the ground. Lower until legs are hovering just above the ground. Lift back to the center starting position and repeat on the left side, and then back to starting position.

Circle Squats:
Holding either a medicine ball or dumbbell, stand with feet hip distance apart. Keeping your chest u, belly button towards the spine, bend your knees, and lower your body as deeply as you can into a squat.

What are your happy exercises?

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