First off was Sandy Aja.  Sandy began her journey with David Johnston training in October of 2011.  She already worked out regularly, and wanted to do “something more” with her fitness.  She decided she wanted to compete in her first physique Competition, potentially taking part in the Figure Division.  After meeting, we agreed she would be best suited now for the Bikini Division, and immediately put her on an aggressive training and nutrition regimen.  Starting at 5’4” and 130lbs, Sandy had the stated goal of adding muscle mass and stripping fat, hoping to get down to 115lbs.

At the show, Sandy took to the stage at a ripped and muscular 110lbs, surpassing even her own expectations.  She ended up taking 5th  out of 12 in the Bikini Division, taking home a hefty trophy.  More importantly, Sandy proved she had the work ethic and drive to train like a beast and let nothing stop her.  David and Nikki Johnston now have no doubt that with another year of dedicated training, Sandy will be able to completely transform her physique and be competitive in any Figure show she decides to enter.

Next up was Sara Pearson.  Sara approached David in September of 2011, standing at 5’5”, 130lbs.  Sara’s goal was to build muscle while stripping fat.  Already in the gym several days a week, Sara found she had hit a plateau, and wanted something more ambitious to motivate her workouts– thus deciding to aim for her first Bikini competition.  Sara rapidly proved to have a tremendous work ethic, paying attention to detail and implementing her program design perfectly.

In a matter of just over 6 months, Sara was able to bust through her plateau, build new muscle mass, and strip her frame down to 115lbs on stage– all while studying for and passing the Maryland Bar Exam and beginning regular work as a lawyer!  She walked out last Saturday like a seasoned professional, carrying herself with tremendous stage presence and grace, and nabbed a 4th place finish out of 12 in the Bikini Division.  David and Nikki Johnston are incredibly proud of the strides Sara has made these past few months, and can’t wait to see what’s next for her!

After meeting Sandy Aja and Sara Pearson last fall, David Johnston, their trainer, decided it would be a good idea for all of them to actually attend their first physique competition.  Sandy brought along her boyfriend, Dr. Martin Ozimek, an aerospace engineer with the Johns Hopkins University Applied Physics Lab who helps design space missions to the moon, asteroids, and comets for NASA http://sites.google.com/site/mtozimek/   Marty had already been lifting weights and living the bodybuilding lifestyle for a good chunk of his life, but had never found the time to actually step on stage and compete.  David offered his help to Marty, telling him that he had tremendous potential should he ever decide to compete.  Figuring now was a good time– it certainly wouldn’t hurt to support Sandy in her own journey– Marty also committed to prepping for his first show.

By and large, Marty handled all of his own training, and only went to David for overarching advice on his contest diet, cardio regimen, posing instruction, and overall programming to get him into the best shape of his life.  Over the course of four months, Marty transformed from a very-in-shape 218lbs, to a ripped-to-the-bone 187lbs.

Marty ended up being the “surprise of the night”, taking first place in the Men’s Debut Bodybuilding Division, first place in the Men’s Novice Heavyweight Bodybuilding Division, winning the Men’s Bodybuilding Novice Overall title, and placing 3rd in the Men’s Open Middlweight Bodybuilding Division, the most competitive class of the night.  Marty took to the stage like a warrior, fighting hard during the posedown for the Novice Overall.  He won over the audience and had a huge cheering section behind him by the time he left the stage.  Going home that night, Marty had his hands full with not one, but four large trophies, and the knowledge that he had truly gone the distance, pushing his mind and body to new heights of personal accomplishment.  Marty will be competing again this weekend, Saturday April 21st, and we wish him the absolute best on stage.  David and Nikki Johnston look forward to continuing to guide Marty in his bodybuilding endeavors.  He truly is one of the hardest working individuals we’ve ever met, and it shows in his continued success.

Last but certainly not least was Christina Fahey.  Christina was the one individual who competed last weekend that never intended to get on stage.  Christina approached David Johnston in February of 2011 in the worst shape of her life.  Standing at 5’3” and 186lbs, Christina was working out in the gym furiously but seeing zero progress.  After assessing her situation, David realized that Christina’s problem was largely her diet and lifestyle, and proposed a complete overhaul to her nutrition habits.  They fought furiously in the beginning over every morsel of food, but David was relentless and would not budge when it came to his dietary recommendations.  He told Christina right off the bat about the potential he saw in her, and explained that if she ever went the distance, she would have a physique the likes of which nobody would believe.  Christina was hoping to get down to approximately 136lbs, give or take 5lbs.  Her end point would far exceed even her own expectations.

Though a battle in the beginning, Christina started to see the benefits of following the eating and training style suggested by David.  As the compliments started to slowly trickle in from strangers, Christina grew more driven and motivated, and had a progressively easier time sticking to the diet plan.  Though never simple, with practice, everything got a bit easier.  After the first 6 months, Christina had dropped to 150lbs, a total loss of 36lbs.  She was starting to see the light at the end of the tunnel, but still didn’t have the full faith or vision.  David, however, was hellbent on getting her there, and started tossing around the idea of Christina doing her first bodybuilding competition.  He knew this would give her a concrete goal and motivate her to push to the next level of personal development.  It never pays to set the bar low, and with Christina, we set it at the stars.  Little did we realize she would ride that rocket into the stratosphere.

After months of blood, sweat, and tears in the gym– combined with enough chicken breast to feed an army– Christina weighted in the day before the show at 123.2lbs.  She had surpassed even her own expectations, dropping 63lbs,  and now truly looked like the champion she had always had bottled inside.  Though not always the most aggressive on the outside, Christina took to the stage like a seasoned warrior, and moved the audience with her beautiful posing routine.  Christina ended up taking 2nd place in the Women’s Bodybuilding Debut division and 3rd in the Women’s Open Bodybuilding Division.  In the course of just over a year, Christina completely morphed from the worst shape of her life, to looking like a living, breathing statue on stage.  Her beaming smile showed the personal pride and accomplishment she had achieved through her dedicated hard work, and David sat in the audience like a proud parent.  They both look forward to seeing what the future holds for Christina’s training, and pushing her to new heights with her personal development.

All four competitors approached David Johnston unsure of themselves– their abilities, their potential, and a realistic timeline.  Each, however, knew that there was more within them, a champion, or warrior, just clawing to get out.  David would like to stress that he cannot take the credit for each individual’s success– he was merely the instructor and tireless guide on the path of every person truly seeking, and finding, the best within themselves.  Congratulations to Sandy Aja, Sara Pearson, Marty Ozimek and Christina Fahey on elevating yourselves from would-be champions to actual living, breathing success stories.  It is individuals like you that motivate us all to ever-greater heights.

-David A. Johnston
April 20th, 2012

-David

Initially I wasn’t keen on having a personal trainer, but my wife was gung ho about it. I kept saying to myself “what can a trainer really do for me that I’m not doing already?” But we still signed up with someone (this person even came recommended by others). 3 months later and the only results I saw were some strength gain, but no real visual difference (despite a 5lbs loss). For my wife it was worse – after 4 months with this trainer and repeatedly asking for explanations regarding exercise and meal plan selections to no avail, we finally had it with him.

It was time for serious research. We realized we wanted someone who can work with us through e-mail, but that was close enough for 1-on-1 sessions, should we need them. We wanted someone who is certified and been around for a while (not just someone who “looks the part”). We also realized that there are many different certifications out there (among which, we found out that NASM CPT/PES/CES certifications are considered to be the holy grail in this field, all of which David holds). We wanted someone who is meticulous, detail oriented and can explain *why* certain choices are made regarding exercise routines and meal plans. We were looking for someone who can -no, someone who *will*, take the time to educate us on exercising correctly and efficiently, coupled with nutritional education.

There are so many fitness programs out there, each one claiming to be the best – and each one of them seems to be a “one solution fits all”. The same goes for nutrition plans… But people are different and have different needs. I used to have lower back problems. My wife used to have constant cravings. How does one know which program is best? And even when it comes to gyms – people have access to different equipment at different gyms. How do we sort out all of this stuff?

When we first reached out to David and Nikki we received a questionnaire – an extremely detailed one. It went into details such as our exercise history, eating habits, weight history, medical problems, at what pace we’re interested in working in order to get results, and even the simplest question which no trainer has ever asked us: what are our goals? Are we looking to just lose a few pounds, or tone up? Maybe become body builders or just overcome past injuries? This was already a great sign for things to come! None of the other trainers we spoke with have ever asked us any of these questions.

Sure enough, a workout routine and meal plan which was just as detailed was sent to us (along with answers to a plethora of questions we had regarding the program), and it was even customized to deal with each of our individual issues and concerns, not to mention tailored to our specific gym equipment.

Within 5 weeks I dropped from 21% body fat to 11%!!!! Every week that goes by, my wife sees me transform and become more defined in muscle tone. After a couple of months, I had already enough strength gain to support my lower back and never had to look back since – even despite doubling the weights I’m lifting.

It was finally time for a 1-on-1 session. If this is how much progress we could see just over e-mail, what more could we accomplish in person?? The answer was clear after our first session. Of course there’s the regular drive factor – and David knows how to drive his clients!

But, most importantly, we gained INSIGHT and KNOWLEDGE. Insight into the specifics of how certain exercises need to be performed, and why. Knowledge on how different muscle groups work and how each exercise ties into that. Once we started to gain that level of understanding we were able to gain a lot more out of each routine and become more efficient in our workouts, which in turn yielded even faster results.

We’re now on our 4th month into the program and even some of our friends who have seen our transformations and were in complete disbelief initially, have now signed up to work with David and Nikki (some even residing on the other side of the world!) Both my wife and I simply can’t recommend them enough!!!

I arrived at the gym hiding behind my baggiest sweats, unsure of what to expect. David patiently went through my history and it felt weird why this stranger wanted to know so much about me. I guess I had never met anyone before that cared about their client. I don’t have an athletic background and had never lifted serious weights before. The first training session I silently went through the motions and looked incredulously at David every time he moved the pin to a heavier weight. But he believed I could do it, and he was there to support me if I faltered.

His wife Nikki helped plan my diet and cardio, however it was not like she gave me a plan and forgot about it. She always followed through, was very responsive, motivated me when times were tough, listened patiently to my rants, and kicked my ass when I truly got lazy. I can sing her praises all day. To say that David and Nikki are personal trainers is an understatement. They will change your life and take you places you never thought you could go before. This ability to push and believe in yourself spreads to other aspects of your life. You will learn to have less tolerance for bullshit and want better things for yourself.

Once you meet them you will know that they are truly invested in their client’s journey, and that they love seeing them succeed. Yes I did cheat at times, and still fall off the wagon occasionally, but David and Nikki are always there to get me back on track. I am now more fit than I ever was and excited to continue to see my body transform.

Sarah H.

There is not much difference between the foam rollers and the exercise bands and stability balls since all of them are types of cross over equipment, which are obtained from the rehab training. Their utility lies in their versatility, inexpensiveness, and lower weight.

These qualities also make them good for home workouts and studio usage. They are also very simple pieces of equipment (being cylinders of high density foams) with immense uses. You can use them for various exercising purposes like self message stretching, body support, and stability exercises.

Using the foam body rollers

You can easily spot the foam rollers. These are the white cylinders which are piled up in the corner areas of gymnasiums and pilate studios. The pilate instructors are also promoting the use of foam rollers in their classes which will further contribute to its wide spread use. You can also do a wide amount of experimentation on these foam rollers.

Exercise and stretch by using the foam rollers

Massage tool
Massages are good for the pressured and tensed areas which you are trying to release. This can be done easily by rolling the body area or muscle on the foam roller after putting the body weight on the roller and then gently rocking and rolling the body for releasing the accumulated stress.

Body part prop
You can do this form of exercise by lying in rest position on the back of the body and supporting the slightly bent knees by the foam roller. This position of the exercise will help in spine elongation and its relaxation. The foam rollers can also be used in prop forms. For example, you can use them as body prop by placing them under the hip area or for supporting a limb.

Stretch support
The Foam rollers can provide you ample support for the stretching exercises by giving you a curved surface to work your exercises on. Since your position is not far from the ground, there is very minute chance that you might tip off and cause some damage to your body. Hence you can fully relax when you do all your stretching exercises. Stretching can be done in different creative ways by using a foam roller. For example, you can sit with your legs placed in a straight position and then place the foam roller under the calf area. Do not lock the knees during the process. You can go for extra stretching by leaning your body in a forward direction towards the leg.

Stability exercises
You can use the pilates and take advantage of the core strengthening potential of the unstable surfaces as well. While maintaining the balance during working out on an unstable surface, every deep muscle of your back and abdomen area is worked toward maintaining the body’s balanced posture. Enhancement in mat exercises like push-ups and planks are being explored and invented by the Pilate instructors. These exercises should be done on the foam roller and not on the floor.

Buying a foam roller
The foam rollers are available in different sizes and shapes. You can get foam rollers in different varieties of length and diameters. The size of 36 inches long and 6 inches of diameter makes the most popular dimension being sold currently in the markets. They also contain high density packing foam which delays the crushing of the foam roller under the weight of the body. The surface of the roller is also very soft and therefore is very comfortable and convenient to roll the body parts on it.

Prolonged usage of the rollers bends it and they can also collapse from the middle while being used. Further, lumpiness is also found in foam rollers. Therefore one should invest in the more expensive rollers that are being manufactured. The closed cell foam or the super high density EVA foam is some examples of the more expensive rollers. The basic foam roller costs somewhere between $17 to $27.

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About the author: Kate is a blogger by profession. She loves writing on luxury and technology. Beside this she is a fitness freak and exercise regularly to stay in shape. In her free time she loves playing game on her cell phone. She recently shared an article on water borne diseases which was liked a lot by her readers.

In October 2010, after over 30 years of lifting, I ripped both of my triceps tendons off at the elbows. My doctors and surgeon had never heard of anyone having this injury to both arms at the same time and made it clear that my lifting days were over. The injury, the surgery to re-attach the tendons, and the recovery process was all very painful and frustrating.
　　
At the time of my injury Dave Johnston and I had been training at the same gyms for about 2 years. We had not worked together as client and trainer, but we would talk occasionally about exercises or different lifting techniques. It was clear to me that Dave was not only a student of the history of bodybuilding, but also understood the actual science behind diet and exercise and kept himself up-to-date on the latest research.

As I faithfully went to the gym everyday to do my rehab exercises Dave was always helpful and supportive. When I would get disgusted that I was only able to lift 10lbs . Dave would remind me of how serious my injury was and assure me that things would get better. As I improved he reminded me of how far I had come since the injury and encouraged me to keep at it.

Over the course of the next six months I continued to lift and to recover. In the spring of 2011 I considered entering the Maryland State bodybuilding show in the over 50 category. I waffled back and forth for several weeks until Dave convinced me that I should do it. It had been 25 years since I had last competed; Dave was a great help with dieting, posing routines, and general contest preparation.

In the weeks leading up to the show we reduced my body fat significantly with Dave’s diet and cardio programs. With his help and support I achieved my goal of getting on stage one last time. Until next year anyway, when he will probably manage to convince me to do it again.

In 30 years of lifting Dave is one of the few trainers I have known who truly understands why things work; most trainers provide a one-size-fits-all program for every client. By watching him you can tell that he genuinely cares about his clients enough to hold them accountable and push them beyond their comfort zone.

David talks about the hard work and dedication that it took for Nikki to get to this point in this article .

But as we’ve learned, that’s not my style.

I sat in the audience with a fussing little 2-year-old on my lap, sweating like a heat bomb, crying out for her mommy.  Poor Raven simply did not understand why Daddy was here but Mommy was not.  “Mommy is going to come out on the stage”.

And Raven, in her broken 2-year-old sentence structure, blurted out, “Mommy’s stage”.

“Yes, honey, that’s Mommy’s stage”.

And about 30 minutes into the contest, it became obvious to myself, and many others within the building, that it was, in fact, Mommy’s Stage.

Nikki strode onto the stage, wide shoulders, flared lats, tiny waist with abs popping out, a thick vein coursing down either arm.  But most stunning was her smile.  The lighting in the high school auditorium was atrocious, and the organizers ended up putting construction flood lights on the edge of the stage in order to provide some much-needed brightness.  Luckily, Nikki’s smile was enough to light the stage.

In the width of her shoulders I saw the countless hours of lateral raises, drop sets, burning and sweating in the gym; in her flared lats I saw 100lbs dumbbell rows, cable rows and pulldowns; in her tiny waist I saw bland egg white after egg white after chicken breast, and the suffering of skimping on the fun foods; in her abs I saw the nights when the hunger overwhelmed her to the point of simply wanting to hide on the couch, waiting for it to be over; in the thick vein coursing down either arm, I saw a woman– no, a goddess– unafraid to push herself, to push the envelope, to be different, someone who was not only not scared of being strong, but a woman who wanted to be strong, who prided herself on being strong, stronger, better, best; I saw a goddess willing to outwork and outlift just about any man I’ve ever seen her train alongside; I saw thousands of pounds being hoisted, curled, and pressed over the course of half a lifetime.

But in her smile, I saw joy.  I saw happiness to be in the moment, with her husband, daughter, and friends in the audience.  I saw the excitement of knowing that a celebratory meal was right around the corner– a truly earned cheat meal, one that capped months of working to the brink of exhaustion.  I saw a smile not meant to please anybody else in attendance, but merely worn as a badge, like patting herself on the back– “You did it; you struggled, you suffered, you failed here and there, but you did it; you met your husband in 2007, while attempting to prep for your first show, and never made it to the stage because you weren’t ready to tackle that challenge; but you persisted, you practiced, you ground it out and smashed it into the ground, and here you are now– you did it.  Mommy’s Stage”.

I saw the smile that told the world: this is Mommy’s Stage.

Nikki competed in the Figure C, or tall class, with a total of 5 competitors.  She ended up taking a very close 2nd place– the judges told us it was neck and neck– and the one girl who beat her went on to win the overall for the whole show.  Nikki was a mere point or two from taking home her first overall title, an accomplishment I have still not achieved in over 4 years of competing.  One of the judges pulled her aside after the show and personally invited her to compete in another show in 3 weeks, simply because she felt Nikki “had the overall package”– the beauty, grace, and physique of a champion.

I am proud to call that champion my wife, and to have the honor of being married to the Goddess of the Stage– Mommy’s Stage– Nikki’s Stage.

Watch the video of the competition here… 2011 NPC Philadelphia Bodybuilding and Figure Championship

-David A. Johnston
6/29/11