Are you a User or Abuser???

In my work I am often in conversations that go a little something like this.

"Yeah my _____________ is really sore, especially after I ____________." Or, "I have a lot of trouble with my ______________, especially after I have _____________."

OK, so now that your mind has filled in the blanks with all sort of inappropriate things, let me direct you towards what I am getting at. Many times I hear about what people have that bothers them and what sorts of activities (or non-activities) aggravate their issues. What I don't hear is what they are doing to solve the problem. And when they do talk about the solving the problem, it is often a last resort/drastic attempt at a solution.

Perfect example, and this did just happen to me today. A friend of mine and I were working out at the same time. He says to me, "man my shoulder is still jacked up!" Then he tells me that after softball season he is going to have it scoped and possibly operated on! So I ask him, "well what are you working on today?" He says "shoulders and arms". He also explains how he has a softball game later that night!!! So I say something about him "stretching it and icing it after all that activity" and he just sort of mumbles something about "yeah I need to do more of that". To add insult to injury, I then see him working his shoulders doing overhead dumbbell presses which are notoriously rough on the shoulders if you do not have adequate flexibility and muscular balance!!!

Bingo! There you have it. You have a guy who has a nagging injury. He plans to have it operated on to some extent but not until his softball season is over. And he is doing nothing in the meantime to see if he can alleviate the pain/solve his problem but is continuing to do exercises that are known problem causers!!! DUHHHHHHH!!!! (And this guy is a doctor!!! Sorry, I love my doctor friends but most of them are the most stubborn of all!)

Time and time again I hear things like this. People are not using their bodies but abusing their bodies. When they can't bare it any longer, their first thought is a doctor and surgery! I also experience a lot of people talking about what happens when they aren't using their bodies enough. Like when people sit at a desk all day or they do activities that cause a lot of repetitive motion as part of a job or hobby. Yet when I ask them what they are doing to counteract that activity or inactivity .... nothing!!!

So now hear this! I do declare that most people are body users and abusers!!! To combat this problem I suggest the following steps:

• When problems develop ... consider the activities or inactivity that has maybe contributed to the said problem over
• Think about what strategies you can use to help alleviate the problem (Stretching, icing, elevating, getting up and moving around every so often when seated for long periods of time, etc.)
• Realize that your methods for solving a problem are not going to work over night necessarily. Time and consistent attention to the problem are going to be needed. You can't treat an area every now and then or when you feel like it ... you have to do it every day and do it after every activity that may involve the problem area

Here is a list of common problems/symptoms I hear people complaining about and what someone should do to treat the affected area:

Low Back Pain: Almost always due to weak abdominals (especially lower) and tight hamstrings

Solution - stretch your hamstrings daily - especially after activity where your legs are being used and work to strengthen your abdominals focusing on the lower portion) If you sleep on your side, put a pillow between your legs.

Shoulder pain: People want to almost immediately blame the rotator cuff and it is true that this is a sensitive area that can be aggravated by a variety of activities.

Solution - Again, stretching this area after most weight training activities, even cardio (due to the jarring motion) and after activities where you have used your arms a lot especially in a repetitive motion (example: gardening). Ice the joint after activity as well. Finally work on warming up the joint with specific rotator exercises (internal, external) before activity and increasing your strength and range of motion in and around the shoulder through weight training and flexibility training. Also with shoulders - pay special attention to sleeping habits.

Knee trouble: If I had a nickel for every person who told me their knees were shot, I would be a rich man! There are several ligaments and tendons here that are susceptible to tears and musculature around the knee that takes a lot of abuse.

Solution - Again! Stretch the muscles of the thigh (front and back) but especially the front. Make sure to stretch the knee through appropriate ranges of motion. Also - work on your hip flexors (front above the thigh). Again - icing after aggravation can help. Avoid activities that cause pounding and avoid locking the knees during activity. Finally learn exercises that strengthen the musculature of the knee as well as help you gain more stability and balance!

Thanks for reading

Andy

I'm So Negative!

Before I get into the point of this blog post - I wanted to share a little with what is going on with me physically. My idea was to work on adding some muscle until Memorial Day weekend and then begin a "cutting" or leaning out process. That hasn't gone so well. Basically, as always, social activities and too many opportunities to splurge has prevented me from keeping my caloric intake and macronutrients where they need to be. So instead of bumming out and "getting fat", I have decided to use this time to work on gaining a little more muscle. Since I know I have been eating a lot of calories - I have tailored my training to use those calories to build muscle. And as you know if you are a reader of my posts - building muscle should be of utmost importance for everyone as I firmly believe that it keep you strong, firm, solid, functional and healthy. But enough of all that ...

Lately I have had a lot of conversations with people about how they are lifting weights. Something that I often think should be or is common knowledge (but I was reminded recently that it is not) is what a repetition consists of. Basically you have a positive (force moving the weight) part of each rep and then a negative (force controlling the weight to opposite position). So like on a chest press - the positive is pushing the weight out away from you and the negative is controlling the weight as it returns towards your body.

Often times in the gym, you will see people that focus very little attention on the negative. Instead of controlling the weight as it returns to position - they let gravity take hold and it drops. They control it just enough not to let it land - but actually that does more harm than good because stopping a weight from falling with little or no control is hard on the joints and connective tissue (tendons, ligaments).

In each rep or movement with a weight you have the opportunity to take advantage of both the positive and the negative. Failing to "work" the negative means failing to benefit from half the rep. That means you are only accomplishing HALF of the work you think you are doing. In fact from what I understand, the negative or working against gravity portion of the rep is actually responsible for greater muscle fiber recruitment and thus can lead to more "gains".

So what does this mean to you? Next time you are working with weights be it machines or free weights ... think about the movement you are doing. Where are you exerting a force to move the weight and then where is gravity taking over and the weight is falling. On that second part - control the weight - don't just let it fall. In fact - go a little slower like take 2 to 3 seconds to lower the weight versus the one second it usually takes (or less) to move the weight initially. Doing so will not only help you get way more out of the movement but will most likely leave you feeling as if your muscles accomplished so much more (usually from a little extra soreness).

Thanks for reading ...

Andy

I'm a "Bodybuilder"!

Lately whenever people ask me what I do for work, I hesitate to answer. Although my certification labels me a personal trainer, I have begun to think of myself in different terms. True, some of what I do is simply put people through workouts. But even then, my work with those individuals has sort of taken on a new life. I feel like my real goal is to build their bodies into stronger, more flexible, more functional, more efficient, healthier machines.

When I first get a client or even when I am working with clients on a regular basis, I try to keep one thing in mind. What can we do with this individuals body to make them work, look, and feel better. As such, my training has evolved into a more comprehensive process. Sure I want to make sure that we get our heart rates up some and work our muscles (I don't do a lot of cardio with my clients because, although it is good to a point, eventually it breaks a body down.). But now it isn't just about working the muscles. It is about making them more functional. Making them work in conjunction with other muscle groups so there is more balance. Creating balance though addressing areas that need to be improved and enhancing strengths is my focus now.

When I look at a individuals physique. I often watch how they move and what sorts of ranges of motion they have. Then I look at their aesthetic balance. People always say to me - "I am not trying to look like Mr. Universe" as if adding muscle in all the right spots will morph them into some muscle bound freak. I always respond with a giggle because I know what it takes for those muscle bound freaks to look like that. The fact is though, more often than not - an aesthetically pleasing physique with developed musculature in the right places is also a functional physique.

I often get a little self conscious when I start talking about building bodies and well developed musculature. I always worry that I don't embody the picture of ideal physical development. But for those of you have read previous posts - you know that what I look like now is a far cry from what I was given to work with genetically. Sure I had a decent sized frame, but my muscle bellies were long and not prone to growth. So I have had to work hard and long for years to develop a body that is finally functional and that I am happier with. With all that said, I also get a little self conscious because I wonder if people think it odd that I talk all this talk about physical development but then see me eating and drinking a little too much at times. Well, all I can say about that is that I try my darndest to pay the piper every day in the gym. Even though I might enjoy myself a little too much which may sometimes mask what I do with my body in the gym - the fact is - I still practice what I preach in the gym every single day. Because of this I can honestly say that I believe this is why I remain relatively injury free and feel strong and healthy.

“I always heard that …”

I have worked with some folks lately that have made statements to the effect of “I always heard that …” and then fill in the blank with some little nugget of information related to working out and/or dieting. Which makes me ponder, where do all these little pieces of information come from. After thinking about it for a while, I realize that there is a ton of talk and most likely literature out there filling peoples minds with tidbits of information. When I open our local paper on Wednesdays I always chuckle at the “exercises” so called trainers are demonstrating as ways to “fight the bulge” or “tighten those areas”. The trainer in me screams out … “NO – you can’t just randomly tell people to do those exercises, they need to make sure they are paying attention to this variable and that variable”. But then I take my chill pill, realize that if it gets people out there and moving, then it must be some good. But I digress.

To me there is science and/or fact in the training world and then everything else. With that said, I also KNOW that everyone is different. So “I always heard that …” statements really are ambiguous as everyone responds slightly differently to various strategies. The following list is a set of things that I think get floated around gyms that can lead to confusion. Hopefully the following provides some clarification so you can be more confident when you say, “I always know that”!

1. Amounts of cardio, types of cardio, and intensities of cardio should be varied and definitely vary from person to person. But there is one thing that I can say after years of being in this field is a universal. Cardio should be done after weights! If your goal is to burn fat, gain muscle, tone, etc. … Even if it is to bulk up – cardio should always come after weights. I will not go into a diatribe about the science behind this. But just know that your body needs to use the stuff most available at the beginning of your workouts to get the most out of your weights. After that, the cardio will use the “stuff” that you want it to use to complete your cardio!

2. Rep ranges are not universal. There are common ranges that are used to accomplish certain goals when working with weights – lower for strength, moderate from muscle building, and slightly higher for maintenance and “toning”. But everyone responds to rep ranges a little differently depending on the composition of their muscle fibers. As such everyone should experiment and rotate rep ranges.

3. No one set of diet rules applies to everyone but there are some things that do. Basically, what I mean is that not everyone should be eating the same macronutrient profile and same sorts of foods. However there are definitely themes that should be part of every diet. Get plenty of protein (at least .8 grams per pound of body weight), eat plenty of green and leafy vegetables, avoid foods with high concentrations of sugars and/or “bad” fats … butters, syrups, candies, cookies, cakes, doughnuts, fried foods, etc. and of course eat smaller more periodic meals – at least 5 per day vs. the traditional 3.

4. Body types have a huge influence on what sort of training you will respond to. There are three types of bodies – I call them short and stocky, long and lean, and combination of the two. (Others would call them ectomorphs, mesomorphs, and endomorphs). The reality is that a lot of people have combinations of these body types. For instance I am longer and leaner but also have elements of the in between type as well as short and stocky. Which I might mention is such a blessing (the tone here is sarcasm) as I have the worst elements of each. I am long and don’t gain muscle very easy but at the same time I can gain fat easily as I tend not to have a high metabolism. What this really get’s at is frames and muscle fibers. Depending on what sort of frame you have and what sort of muscle fiber types you have – this will impact what sort of training your body best responds to. So saying that one sort of training is the way to go just doesn’t work, as we are all so unique!

There is a lot more to discuss when it comes to science vs. gym mythology that floats around there and the thousands of different variables that people read about related to fitness and training. For now though, I will leave you with at least a partial list of what I think everyone should say, “I always know that …”.

Thanks for reading,

Andy

Everything you need to know about your diet ...

Okay folks, here it is! The obligatory New Year’s blog post about what YOU need to do to finally make the changes you want. For this entry I will be focusing on diet. I am on my own quest to finally have my dietary plan in good working order so I thought it appropriate to review the details here. What I am going to share with you is the TRUTH … the science and facts behind what I am writing are there. If you apply these things – you will see the changes you want! As we all know – it is about discipline and motivation, but using this information will help you make the changes you need. I am going to try and be as simple as possible because I think diet information often gets super convoluted. And since it is 2010 I thought it appropriate to also give you a list of 10! So without further adieu:

1. You must eat breakfast and it must be a combination of protein and carbohydrates. Ideally the amounts would be equal. Eggs, turkey sausage, protein powder in your pancakes/waffles (like I do) are just a few ideas. Watch your sugar intake with regards to juices, fruits, and other sugar in breakfast products … which leads me to …

2. Understand the glycemic index. If you eat too much sugar at one setting or eat foods that are highly processed carbohydrates (cereal would be an example) then your insulin will shoot out of your pancreas to “act” on that sugar to regulate it. Sugar and processed foods digest quickly so before the insulin has time to “act” on it, the food is digested. This leaves a lot of insulin floating in your blood with nothing to do. And so it stores itself as fat. Insulin is really good at that. Which is where you get that whole type-2 diabetic thing. (I may not have been all scientifically articulate here – but this is the gist)

3. Eat at least 5 small meals a day – sometimes even six. Small means no bigger than your hand. And at least your palm should be protein in most meals!

4. Base your diet around protein. Lean beef (don’t be afraid), Bison (again, don’t be afraid), chicken, tuna, salmon, eggs, and even nuts and beans are all protein sources. Shoot for more protein than anything else. It keeps you full and keeps your muscles “full”! Every cell in your body is protein. Protein is made of amino acids that help make your muscles. Muscle mass burns fat! Protein will help slow digestion of carbs when ingested together. Protein! Protein! Protein!

5. Try to limit your starchy and processed carbs to early in the day. If you must have anything like pasta or cereal – do it before 1 or 2. A whole grain bread on a sandwich might be okay if you stop there. Remember your portions!

6. Green is your friend! Broccoli, green leafy things, asparagus, etc. These are the best veggies to eat and you can eat all you want without hardly any consequence. But be careful what you dress them up with – or they quickly are negated! Best time to eat these is ALWAYS – but nighttime is a good time to put these in place of other carbs. Fyi – I hate this one and really have a hard time with it!

7. Don’t freak out about all fat. Some fat is good and essential. Fats in fish and nuts are great. A little olive oil is cool. Too much animal fat and things like butter … that is where you get into trouble.

8. IF you lift weights (which you should do at least 3 times a week) – an exception to the “quickly digesting carbohydrate avoidance rule” comes into play. After you have thoroughly worked your muscles – they can benefit from a moderate does of “sugar”. But you must combine this with a protein. This is where a meal replacement shake comes in real handy.

9. Try and get in the habit of consuming at least 1 meal replacement or protein shake a day. This can sometimes be a meal replacement bar. Again, good amount of protein … not too much sugar (less than 15 grams) and moderate fat in your post workout meal.

10. We (as a general population) don’t get enough protein, enough veggies, enough minerals, or enough water. Supplement. Invest in a good quality multi-vitamin (I really like liquid multivitamins), drink at least 8 to glasses of water a day, and focus on eating more protein than you are used to.

That’s it. Nothing earth shattering. If anything, it is a reminder for all of us. Hopefully this is simple and not too wordy. Of course feel free to contact me do discuss this further if you have any thoughts/questions. Print it out and put it somewhere as a reminder of what you need to focus on every day if that helps.

As always,

Thanks for reading,

Andy

Christmas Time Rant and Rave!

Let me start by saying that this will not be one of those Christmas time messages where “healthy people” tell you all of the things you should do over the holidays to avoid gaining weight. I sort of think that is always so cliche how people think that imparting some words of wisdom during this time of year related to diet and exercise is in some way helpful. What really annoys me is when I see people trying to “be good” during the holidays. It just makes me think that they are just practicing a form of deprivation which we all know eventually leads to indulgence and over-indulgence. It’s a big picture people and you have to live a little. At the same time, going crazy during the holiday season doesn’t do you much good so I guess the message is moderation … moderate your control and moderate your allowance.

But enough about me, how about me? I have recently shaved a solid 10 lbs. off and much more importantly lost a good inch or more off of my waist. I figured I would get a jump-start on the New Year by starting to take care of business now rather than later. Nothing earth shattering about how I did it … just portion control, smaller and frequent meals, limiting my carbohydrate intake (to about 150 to 200 grams a day), moderating my fat and making sure it is mostly healthy fat, and trying to get as much protein as possible. Add to that great workouts with weights followed by some cardio almost every day and it has been relatively easy.

On to more important matters. Many of you know I now work with a medical facility. Being around the medical system more (also because I have had to go to the doc for a rare foot injury) has made me think a bunch about what is happening in our medical care system. No, this is not a diatribe on health care insurance matters so keep reading. What I have observed is that there is a LOT of people getting health care. And a lot of them are of course over weight and/or not optimally healthy. Of course I think to myself that if these people would just get into the gym and practice better lifestyle habits then so many of them would be able to avoid the doctor. But that is simplifying things. There are some REALLY unhealthy people out there. There are some people that are practicing eating habits that are absolutely insane. I have heard of people engaging in daily diets that drive their insulin levels through the roof and gorge their circulatory systems with “gunk”! And often these people think that they aren’t eating that badly. It seems to me that there is still a massive amount of misunderstanding about what proper diets should look like.

And then I go to the gym. And there I see that other population of people who abuse their bodies’ daily. Not by what they put into it but by what they do to themselves through exercise. I think I should of gone into orthopedics or pain management so then I could go to the gym and just hand out my card left and right to people performing exercises improperly. It is absolutely amazing how many people I see misusing equipment and performing exercises that are slowly but surely injuring them. Again, I say. Ask 10 random people in your life if they have some sort of nagging injury or ailment that keeps them from living optimally. I believe you will find that the ones who go to the gym will tell you that the have to work around it to keep from injuring things further and the ones who don’t will tell you why that injury means they can’t go to the gym because of how limited they are.

I haven’t even touched on all of the abuse that goes on with regards to drugs and alcohol … and especially of late, prescription drugs. Plus you have all the people that are dealing with psychosomatic issues that drive them to believe that they need things that they don’t. It all get’s overwhelming to me and makes my head hurt. (Maybe I should see a doctor … just kidding!) I guess what I mean to convey with this post is that it feels like we live in a nation of people that misuse and abuse their bodies left and right and then seek treatment from a system that is, from what I hear, a little out of whack but depends on repeat customers. Well if what I have seen lately is a representation of what is going on all around the country, then I think doctors are going to be doing just fine for many years to come.

All I want for Christmas ...

Christmas is almost here. Every year I make a list for my family. This year I am going to make a list for my blog. So in no particular order this is a list of the things I would like for Christmas as they relate to training:

1. I would like for people to stop using poor form in the gym. Every single day I go to work out I see perfect examples of poor form. What is maybe most unnerving about this is that often times the people exhibiting poor form look to be in halfway or even great shape. Listen, if you take someone with good or even great genetics and put him or her on a weight training protocol … chances are their bodies will respond pretty well. BUT! If that person is using poor form to work with the weights they are most likely causing accumulative stress to their joints and musculature that will eventually result in an injury. Do NOT confuse a good-looking physique with knowledge of how to attain it!!!

2. Personally, I would like to finally be able to put a diet plan in place for myself that compliments all the hard work I do in the gym. My cardiovascular training is on point. My weight training is especially on point. But I am a living example of how if you do not have the right dietary strategies in place, all that hard work you do in the gym can be almost totally nullified. The most infuriating thing about my situation is that I know what to eat, how much to eat, when to eat it, and all that good stuff. But I hate/don’t know how to cook and I love to go out and eat (and maybe even drink a little). Sometimes I think people look at me and think, “Why does a personal trainer not practice what he preaches”? Well in almost all cases I do. But when it comes to eating, that is my Achilles heal. Plus it is always easier to “diagnose and treat” someone else’s problems than your own!

3. This year for Christmas, I would really like to stop hearing people use injuries and or ailments as excuses to avoid appropriate exercise. I would guess if you asked ten random people in your life whether or not they had some nagging issue like a bum shoulder, bad knees, bad back, elbow pain, or something along those lines … 9 out of 10 of them would tell you about one or more of those. I do not work with a client that does not complain of some ailment. And that is okay – for whatever reason we are a society of people who neglect and mistreat our bodies. My job is showing these people how they can work to alleviate and maybe even correct those “problem areas”. But I am constantly amazed at how often people will tell me about a problem they have and then follow that up immediately with a statement about why the “can’t” do certain exercises. What is even more amazing is the rationale they develop for some of the exercises they do in place of what they supposedly can’t do!

SO for this Christmas, I will continue to try and spread the message of educating as it relates to these issues and as far as I am concerned, I will just wish for a little more discipline … and maybe some cooking lessons???

Thanks for reading

Andy

Are you "Special Needs"???

I am on a roll here - 2 blogs this week. Some of you may know that in my former life I was a special needs educator. What I mean by this was that I was a teacher that worked with students that had been identified as having special needs. My areas of emphasis were kids that had been identified as learning disabled or behavior disordered and often times - both. My students appeared to have normal levels of functioning on the surface but usually had one or more "deficits" that impacted their ability to do work. For those kids with learning disabilities it was maybe the ability to process numerically or logically - a lot of them had language deficits like being unable to put their thoughts into writing and of course quite a few of them struggled to read. My behavior disordered kids - aka "emotionally disturbed students" - often had a behavioral issue (that most likely stemmed from an emotional issue that was a combination of environmental and biological causes) that impacted their ability to participate appropriately in classes and thus affected their learning. I am really watering this down as many kids were a complex blend of a variety of these issues and other disabilities that all worked together to make it difficult for them to reach their full potential.

SO what the heck does any of this have to do with what I currently do??? Well! One of the themes of being a "special educator" was inclusion. And part of inclusion meant giving kids the least amount of accommodations and modifications necessary to make them successful. Basically - don't give them too much help or then it becomes a crutch but give them exactly what they need to be successful. Sometimes these kids would "ween" themselves off of the accommodations we would give them. Some would not. Some would do better for awhile and then need to come back.

SO! - what does this have to do with fitness and personal training. Probably much to the chagrin of many of my peers - I feel like personal training should be viewed as anaccommodation with modifications made periodically. Training is a tool. I think a trainers professional responsibility is to educate their clients as much as possible so they have all the possible tools to take charge of their own training. For some people this means a great deal of accommodations at first. You may need to work with a trainer for every workout for the first weeks or even months. This way you have all the support necessary to do things safely and appropriately. When I work with my clients at first - it is all about finding out exactly about what works for their bodies, what is happening with them bio-mechanically, what deficits they have and also what strengths they have.

Of course there are those clients that need to work with a trainer pretty much weekly or even more than once a week even after the initial education process occurs. For whatever reason - those people need the accommodation of having a trainer - or in many cases - simply want it. This is just fine. It is actually a really smart way to get the most out of your workout regimen. But a trainer and a client must reach a agreement that if at any point the trainee is to reduce his "accommodations" then careful attention must be paid to making sure they have all the tools to go out and exact their program on their own without the support of the trainer. Modifications are changes that can be made periodically with the trainer once the client has moved towards a more independent (but not totally independent, as a trainer as a consult periodically is a hugely valuable tool) program. Often with my clients modifications of existing routines are a chance for me to follow up, see what progress has been made, talk about new challenges they would like to implement and reassess goals. Again, a truly fit person more often than not has taken full responsibility for their program and put time and energy into learning everything that does and doesn't work for them. It's called taking OWNERSHIP of your program and it is very similar to what we wanted our students to do ... take ownership of their educational program.

The truth is WE ALL HAVE SPECIAL NEEDS. We are all unique individuals with unique bodies that should have a specific program designed for us. A great part of my job is the chance to help accommodate, modify, and see my students ... er, clients grow and change!!!

Thanks for reading,

Andy

Whatever Works ... Work it!

Going to be a little all over the place here. First - I have to address something that I have been confronting lately. A couple of clients of mine haven't really been getting as much accomplished as they have wanted to and have struggled to respond to the training protocols I have set forth for them. Upon further review - I started to think that it could be actually something that I wasn't doing or maybe something I was doing??? I had talks with them both and the same issue reared it's head. That issue being that at some point the friendship part of our relationship had somewhat superseded out trainer/client relationship. This is a very fine line to walk. Some trainees and I are able to walk it easily for whatever reason. But for others, there comes a point where individuals stop responding to me as a trainer because the friend part of the equation seems to distract. This is NOT a bad thing because I like having these people as friends. BUT it is important for them and I to understand - that is imperative that we communicate through the issue and if we are not able to switch roles when hanging vs. training then they need to move on. My point is - any trainer worth their salt should be more than willing to say "you know what - your friendship is important, but I want you to get results as well and if you can't do that with me, then go to a trainer that you can be more driven by". Again, not a knock on anyone involved - it is about being emotionally mature and secure enough to look each other in the face and be honest about what is best.

Okay - for rant number two. Most people know by now I really focus on "men's fitness". And in a lot of my conversations lately I have found myself repeating a specific set of principles. Much of this comes from what I gained when I got my newest certification. But in my own words it goes like this.

1. Your body works together kinetically - if one or two pieces of the puzzle are off kilter - then it affects everything else.

2. You have to be cardiovascularly fit, strong, flexible, and nutritionally sound to really have your fitness in check.

3. Weight training is numero uno with regards to importance in my book - but without a adequate flexibility program that is closely aligned with the strength training protocol - you are not covering your bases.

4. Leg training is freaking important and if you neglect it or think that your cardio training will take care of that you are selling yourself short. My new favorite phrase is this. "When you are 60, 70, 80 years old and beyond ... I don't care how far you could run or how much time you spent on the elliptical ... if your foundation is weak and non-limber, you will not have the quality of life you might of had if you had trained your legs appropriately"

5. Whatever comprehensive program you can find that will motivate you and work for you - stick with it. And if you don't know what that is - continue to work with someone to help you find it - because if it isn't working then it won't work! Ya know?

Thanks for reading,

Andy

A Confession and Some Pleas

A Confession: First I have to start with this. A while back I talked about my goal to be down to 200 lbs. by the end of summer. Well summer is here and I have not reached my goal. If anything I have backtracked some in the last couple of weeks. Why? I have this theory that psychologists/therapists/counselors have some of the greatest amounts of baggage of most people. Though they can have brilliant insight into others lives and give great advice and coaching, their lives can still be completely screwed up (not in all cases of course). I think trainers can be a little like this as well. Even though we can work with and “diagnose” people and give them great tools to fix their fitness regiment – the application of those principles to us is sometimes the greatest challenge. I think it may have something to do, in both cases, with having so many strategies and so much knowledge up there (in our heads) that we have trouble self diagnosing and treating if you will. So back to my issue. I know what I did wrong. I can give excuses like my trips or my tattoo that kept me from working out for a few days or my new schedule. But that is what they are excuses.
SO what now. Well, trying to look at what I would tell someone else in my shoes. It is time to reassess my goal. I need to analyze what went wrong and how I can more effectively approach it this time. Also I need to modify my goal. SOOOOOO! My goal now is to be at 210 lbs. by Christmas. I will set the bar a little lower and if I reach it early then great. In the meantime, I need to focus my energy again on my diet as that was and is my Achilles heel. But the point is I have acknowledged that I didn't reach my goal and accepted it and now I have to strive on towards a new goal that is attainable and appropriate.

A plea: In short I would like to make a plea to anyone who has thought about group training, specifically my group training, to give it a try. I really believe it is an awesome deal and the folks that have participated and stuck with it I think really see the value. It is a really good deal and I believe that the instruction and workouts are super effective and important. I have seen several of my participants improve by leaps and bounds in just a few sessions. The class setting is sometimes the best place to learn and achieve.

A plea part II: Here is the soapbox part. I plea to anyone and everyone who uses a challenge as a reason for inaction to stop doing so. What I mean is – lately I have heard numerous people use physical limitations or perceived limitations to keep them from exercising certain areas. A common one is the legs. I have heard several people try and tell me that they have leg issues, injuries, lack of flexibility, even too good of legs – as a reason not to exercise them. Simple logic and science should tell you that inaction is not going to solve a problem. If there are flexibility issues, then not stretching is not going to help. If there is a history of injuries, then “protecting” them by avoiding is not going to help your cause. Remember people – legs are your locomotion. They move you and carry you and support you. As you get older they are all the more important. The stronger that foundation is and more limber and agile they are – the better they will serve you as you age. I don’t care how old you are or what shape they are in – they need to be challenged and taken care of. Of course – there is an appropriate strategy for doing so and if you aren’t sure what that is – then see a trainer (hint, hint). This is my example but it can be applied to any issue you hear people using as excuses not address issues.

Okay – enough for now. Thanks so much for reading!

Andy

Types of Workouts ...

Of course it has been forever since I last updated this blog so for that I apologize. I did want to write a little something inspired by my new group training that started this week. Someone told me the definition of insanity (according to Einstein I think???) is doing the same thing over and over and expecting different results. Obviously the correlation you can make between this and working out is that if you continue to do the same workouts and/or follow the same dietary habits and expect to see different results then you are insane! Well, not really, just not thinking much about what you are doing.

So with my new group training, people have a chance to come and do something that is most likely very different from what they have been doing. IF I had to give percentages to what people do with their time in the gym I would guess that 85% of the people at MY gym spend most of their time on cardiovascular work. Of course, if you know me, I believe it should totally be flip flopped. I believe that the REASON that people do this is two fold. First, they think it is the way to burn calories and lose fat. Second, I think that people see cardio as a no brainer and weights as a complicated matter that is more trouble than it is worth.

My group training is designed for those people (that see too much complication with weights) as well as folks that see the value in weights but also in having direct instruction. With the group training model, you have the opportunity to almost go on auto pilot and get effective weight training workouts. The nice thing is that in a smaller group, I can still give individual attention to form, function, and intensity.

As far as the workouts we do. I am currently modeling the program after P90X but have obviously modified it a bit for our purposes. The fact is that it is a type of training that is very different - focused on muscular endurance, a little muscle building, and most importantly variety. This keeps your "body guessing" (sometimes called muscle confusion) and causes you to respond. Eventually the workouts will morph into other formats as I want the people who continue to come to group training to continue to be challenged and "stimulated".

Finally, a word about sets, reps, and weights. My current program has people doing timed sets that usually end up being in the 20+ rep range. Everyone I talk to concurs that those rep ranges sneak up on you and can be quite intense in the later stages. At some point we will do heavier weights (with which you could not manage those amounts of reps) and different sorts of exercises. The point of this is to cause the different muscle fibers to recruit differently and also to cause the muscles to respond differently. Thus they will always be working, changing, developing, and most importantly, working for the trainee.

If you don't know about my group training. It is at Prairie Life (Overland Park) and at this point happens 4 times a week - Tuesdays and Thursdays - 12 to 1 or 6 to 7 both days. In those two workouts we get total body workouts. Of course you can contact for more info. The first couple of sessions have been extremely successful and have had a great deal of interest.

Thanks for reading,

Andy