“Stop Wasting Your Time”

It is the night before Hurricane Irene, the tragedy that will soon be hitting New Jersey, and all that I could think about is:

”How am I going to get my workout in?”

A friend of mine gave me a call and asked if I had wanted to join in on a workout with him at his local gym. I replied, "HELL YEAH!", knowing that a workout in a "big box, concrete gym" will kill two birds with one stone.

The two birds happening to be:

#1 Giving me an opportunity to workout.

#2 Being able to collect ideas for my next blog post.

Of course, I was not disappointed.

As soon as I walked through the door, I looked up and saw a huge cardio deck. The cardio deck held equipment such as treadmills, ellipticals, bikes, etc. Every piece of cardio equipment was luxuriously lavished with a plasma TV, and you know what that means:

NO INTENSITY.  

After checking out the Cardio Deck, I noticed a man on a treadmill. He must have been traveling at a speed of about 1mph, and at the same time, reading a magazine. I didn't think anything of it and walked right passed him to get to the stretching area to prepare for my workout. About 45 minutes later, making a trip back up to the Cardio Deck to finish my Metabolic Workout, (a set of 10 sprints on the treadmill) I noticed that same guy on the same treadmill! I walked by him, grabbed a treadmill to complete my 10 sprints. After completing my 10 sprints, he was still on that same treadmill, traveling at the same speed! I decided to walk behind him and peek over his shoulder and happened to notice he had spent 75 minutes on the treadmill, burning an amazing 371 calories. Sense the sarcasm?

After this experience, I was inspired to write an article regarding:

Pros Vs.Cons of Steady State Cardio and Interval Training.

Steady State Cardio is defined as: Any form of aerobic/cardiovascular training where some reasonably steady intensity is maintained for an extended period of time. The time can be anywhere from 20-60 minutes and maintaining a steady heart rate.

Interval Training is defined as: Any activity where intensity alternates between high intensity (anywhere from 20-60 seconds) with periods of lower intensity activity. When we talk about high intensity, we mean all out, leaving nothing in the tank, and everything on the floor. When we talk about lower intensity activity, we really mean relax and recover. As you are doing so, thank your body for giving you the energy, being able to put forth the effort. Recovery is not just about stretching out the muscles and slowing down the heart rate. Recovery also entails the mental aspect of your workout. Without being mentally prepared and strong, you will not be able to give it your all. If you ever have to question why you need to incorporate post workout recovery, you are not training hard enough. 

Steady State Cardio

Pros:

- Great for beginners

- Depending on your intensity and duration, this tends to burn more calories than interval training.

- Can be done more frequently (depending on client, duration, and intensity)

Cons:

- It's boring and has to be done for a long period of time (this is a big reason why gyms now have TV’s or play music)

- Excessive amounts of the same type of cardio can increase the chances of injuries. This includes runners who are more prone to having knee problems, and swimmers who are more prone to rotator cuff injuries.

- It is very difficult to burn a significant amount of calories unless it is done for an extended amount of time.

Interval Training

Pros:

- Greater fat loss in a shorter period of time. This is because Interval Training allows for a larger EPOC (Excess Post-Exercise Oxygen Consumption). In other words, this means you are burning calories even after your workout is done.

- Allows the muscle to use fat for fuel more than Steady State Cardio

- More time efficient. Who has the time to perform an hour of cardio? I don’t know about you, but I have better things to do with my time than to dedicate numerous amounts of hours of doing the same thing. In a proper Interval Training session, the session may only take anywhere from 10-20 minutes.

Cons:

- Intensity is inappropriate for beginners.

 - Program Design is crucial. If you think that training legs then heading over for some Cardio Interval Training is beneficial, you are mistaken. That is the perfect recipe for overtraining.

- Higher Risk For Injury. Activities such as sprinting, carries a higher injury risk than intervals performed on a bike.

The burning in your legs (from high acid levels in the muscle) along with extreme discomfort is not only common, but also expected. Some report nausea initially. This can be worse if the client ate too close to training.

Stay tuned for Part 2 of “Stop Wasting Your Time”!

 We will cover the different Interval Training Workouts that can help spark some interest and spice up your workout.

4 Things That Must Change In Your Workout, IMMEDIATELY"

I had recently attended a seminar with Joe Dowdell and Robert Dos

Remedios, and there was one particular saying that really stuck with
me and is the main reason for writing this post:

“If you are training your clients the way you trained them 5 years
ago, you are an a$$hole.”
Robert Dos Remedios

Not sure if I could have been as blunt with such a statement if it
was me saying it, but you know what, he is exactly right. Why are
their still trainers in the industry that are making their clients
walk 5 minutes before their workout to warm-up? What about making
their client sit in a machine for the entire session when they know
that this person just spent the last 10 hours of their day in a chair?
This last one drives me crazy! Why are trainers still having their
clients do crunches?

    When I first started in the industry 12 years ago, I will admit, I
had my clients walk on the treadmill before our session, I had them
sit on machines for an hour, and most embarrassingly, I had them
perform crunches. I am guilty, but I also must say that I wanted to
better my knowledge, and educated myself to a point where I understand
that I am doing my client an injustice to have them do these things.
My job is to provide a training environment where my clients can
achieve their goals in the quickest, safest  and most efficient way
possible.

If you are a trainer and not reading every day (I am not talking
about books on push-ups. This is in regards to reading a book on
understanding yourself and others.) or attending seminars (I dedicate
10% of what I make to education, never settling with being where I am,
always striving to be the best) then you are wasting not only your
clients' money, but also their time.

So if you train yourself, have a trainer that may be doing these 4
things, or happen to be a trainer and looking to take yourself out of
the stone age, Take these 4 things out of your programming.

#1  5 Minutes Of Warming Up On The Treadmill:
Do you really think having your client walk on the treadmill for 5
minutes before a workout is preparing them to do work? The answer is
simple, No. Every time your client comes to see you, the first thing
that they should be performing is a Dynamic Warm-Up. This will not
only get them ready for their workout, but will also increase
flexibility, mobility, and elevate their heart rate. A dynamic warm-up
will also increase the intensity of the workout and decrease chances
of injury.

#2  Get Off The Machines:
Chest Press, Lat Pulldown, Shoulder Press, Leg Press, etc.,
really? Are you still wearing wigwams or tights with the underwear on
the outside? If so, then keep training with those machines. If not,
then step up your training as you did with your wardrobe. Start
integrating your training and throw in equipment like the TRX
Suspension Trainer, Ultimate Sandbag, or Valslides into your program.
You will get better results and make the training more interesting.

#3  Crunches:
Are people still doing crunches? If so, and you happen to be one
of them, please let me do you a favor by taking a sledgehammer and
repeatedly hit you in the spine with it. Crunches put the spine into
flexion. Trust me when I tell you that your spine does not want that
type of load. If you are looking to strengthen your core, look into
doing stability exercises such as planks, side planks or chops. These
types of exercises will not only work your core, but also your lower
back. You cannot get those desirable abs without having a strong back.

#4  LONG, SLOW DISTANCE CARDIO
I don’t know about you, but I have better things to do with my
time than to walk on a treadmill for 30-60 minutes. The most efficient
way I have found is called interval training. I establish a certain
amount of time for work, a certain amount of time for rest, and a
certain amount of rounds that need to be done. Of course all of this
depends on the level of your client. If 8-10 rounds are performed,
without a doubt, it will put your 30-60 minutes of walking to shame.

The bottom line is that change is not a bad thing. As long as there is
education involved and reason behind it.

A Quick Look At A Concrete, Big Box Gym

For those who truly know me, I am known as the “people watcher”. I perform my "people watching" skills in malls, restaurants, and most particularly in gyms. I happened to take another trip to a big, concrete, box sized gym (thank you Thomas Plummer for that reference) and I must say that every time I head into these types of gyms, the ideas start flowing for another topic to write about for my blog.

After putting my bag into the locker in the locker room, I headed to the stretching area to foam roll, and happened to walk passed the Group Exercise Room.  I glanced in and noticed 15 people in the room getting ready for a 45 minute “Ab Blast” class. Now again, as a “people watcher”, I could not miss out on this one. First of all, does anyone REALLY need to specifically train one body part for 45 minutes? Absolutely not! I am always looking to learn from others, and thought maybe this can turn into a learning experience for me. Boy was I wrong. I could only bare to watch this train wreck for about 10 minutes, but during the 10 minutes I watched them do about 500 crunches. REALLY? Are people still doing crunches?  Ok, whatever.

So I finally made my way to the stretching area where I had the opportunity to watch a trainer take a potential client through an assessment. The trainer introduced himself and pulled out a tape measure from his pocket. I am a firm believer in taking measurements and establishing a starting point, but does it have to be the first minute of the first time you meet someone? First of all, most people are terrified to step foot into a gym, never mind working with a trainer that looks like he was born lifting weights. This trainer did not even take the time to take the first steps in building a relationship with a client. Granted it may take 2 sessions or more, depending on how personable the trainer or client is, to build a relationship, but trust needs to be established first. How would you feel if someone just started to poke and touch you in places without even really knowing what is going on? I saw her demeanor go right down the drain, and knew that there was no way she was signing up for training with this trainer. He possibly just lost a potential client for the gym.

I could not bare to watch this anymore, so I decided to make my way to the free weight area where I knew that I could just put the volume up on my iPod and just focus on my own workout. Yet of course, I was wrong. Just when I thought it was my time, 3 people immediately caught my attention. The first was a gentlemen, probably in his mid-40’s, bench pressing 225lbs, took the bar off the rack, and maybe raised the bar about 3 inches. Yes, I said it, 3 inches. He was "that guy" that you see from time to time at the gym that thinks he is doing something so spectacular and stand out-ish and deserves praise. The second, a woman performing decline sit-ups with a 45 lb plate, with her meathead trainer. What's the reasoning and purpose? I am willing to bet that this woman would not be able to perform a 30 second plank. Was this the correct exercise selection for her?  Last situation, but certainly not the least, a guy talking to a young woman. Not sure if he was flirting with her or really trying to help her, but he was showing her how to do a shoulder press on a bosu ball, then proceeded to tell her that this is what he calls "functional training". Maybe I was wrong about my definition of functional training, so I decided to look it up on Wikipedia, and here is what I had found:

Functional training: A classification of exercise, which involves training the body for activities performed in daily life.

 

I understand that this is a very vague definition, but it very accurate and precise. What was so functional about what she was doing?  Does her daily life consist of putting groceries on the top shelf, while in an earthquake?

 

Ok, I am done for now. I really pulled two things out of my "concrete, big box gym" experience.

 

#1       The fitness industry as a whole has made great strides, but there are still fitness professionals that are lagging behind. When I say behind, I mean, REALLY behind. Just because you look good in a fitted shirt, does not mean you are a good trainer. The knowledge does not stop. Read a book! Go to a seminar! Take on a mentorship!

Strive to become better at what you do.

#2       Open up a Leverage Training Center right next to every concrete, big box gym.  If this is how these other gyms are running things, GREAT. They can continue to do what you are doing, because when the time is right, I will be right there to help their clients when they become fed up with getting hurt. Most importantly, I am sick of seeing these clients waste their money on people that cannot get their clients to their fitness goals.

Make The Most Of Your Time On The Treadmill

If you are a follower of my blog, you may notice that some of my posts are strictly rants. So as long as I am on a role, this will add to the list.

 

Let's just get this out of the way, if you use a treadmill, an elliptical or bike, and are looking to lose weight, please stop wasting your time walking at a 4.0 incline for 30-40 minutes. This is a very slow paced way to get results, if any. In other words, you might as well jog in place while eating a bowl of ice cream, and may have a better chance of seeing a change in your body. (Please don't literally do this.)

Most of us know that any type of permanent weight loss is not from a direct cause of any piece of equipment or crazy diet, but from a lifestyle change. Lifestyle changes is not limited to what you do but as most importantly, how you go about doing it.  Somebody please explain to me how you can mindlessly pump away at a piece of equipment and think that you are on the right path to reaching your fitness goals! Unfortunately, it is not going to happen that easily. I advice for you to put down the magazine or cell phone, and limit talking to your friend that is right next to you and GET TO WORK.

If your choice of equipment, which happens to be a treadmill, that you think is going to help you reach all of your fitness goals, I am here to help change your mindset on how you use this piece of equipments and lead you into the right direction.

Here are 4 tips that will help you get to your fitness goals while using the treadmill:

Tip #1:  Set Goals

Take a look at all the people that are successful in the business world and you will find one thing in common, Goal Sheets. If you do not know where you want to go, then it will be almost impossible for you to find the right path to help you get there. When you are putting goals together, make sure that you are being realistic. If the goals are too easy, then you are just wasting your time and slowing yourself down. If the goals are unrealistic and out of reach, then you are setting yourself up for failure.

When it comes to goal setting, I recommend starting off with time, whether it be straight running or interval training. After setting the foundation, look to set a certain number of calories burned in a particular time. Look to increase the amount of calories burned by 5, and keep the length of time the same. This guarantees that the client is challenging themselves, working harder every time in that same allotted time.

Tip #2:  Warm-Up

A major pet peeve of mine is seeing clients hopping on the treadmill and going into their sprints or long distance running without preparing their bodies for work. The second I see this, I kick my clients off the treadmill. (Not literally kicking, but I push them.) I always ask them, "Do you believe that Usain Bolt warms up before a race? What about before practice?"  The answer is always the same, "Yes". I come back with the same answer, "If you know that Usain Bolt needs to warm up before any kind of physical activity, what makes you think that you are excused from doing any type of warm up?" After a few laughs, I reiterate the importance of warming up. The fact is that if you are not warming up, then you are drastically increasing chances of injury, which in turn decreases the amount of time it takes to get to your fitness goals.

Tip #3:  Push Yourself

The main reason why most individuals don’t start or struggle to continue with an exercise program is time. Complaining that there is not enough time in the day, but being able to watch 3 hours of TV a night, does not balance out. Make the effort to go to bed a little earlier, and wake up an extra hour early to get your workout in. If time does not seem to be a problem with a client we start to train, there should not be a reason why they should not see results, if following the program suggested. If the client does not, what will make them want to come back and continue? Push yourself to your limit, every day, every time! Maybe not to the point where you want to puke, but to the point where you have left everything you have on the gym floor. Using calories or miles, can help you push your limits. If I ran for 20 minutes today and burned 150 calories, when it is time for me to come to the gym next time, I want to be able to run that same 20 minutes, but looking to burn 155 calories. 

PUSH YOURSELF EVERY TIME YOU TRAIN.

Tip #4 Cool Down

Just as important as it is to Warm-Up, it is just as important to Cool Down. More often than not, I see clients have a great session, then head right into the locker room. The purpose of the Cool Down is to start the recovery process, making sure that the next time that you are back in the gym, your body can come back 100%, ready to push yourself as hard as you can go.

8 Easy Nutrition Tips for Parents of Young Athletes

The basis inspiration of most of my blog posts come from the people in my life. To be more specific, the parents of the athletes. Don’t get me wrong, I can honestly say that I have a great relationship with them all, but find it funny that when it is time for me to confront them about certain things in their child’s life, they want to push the blame on someone else.

As parents, it is your job to prepare your children for the real world. One day they will have to face all of life's tasks on their own. They learn to grow and prosper from people and things that are surrounded by them. An important factor that is overlooked and not taken so seriously, especially for athletes, is proper diet and nutrition. 

We need to set a good example and do our best not to stray off that path and keep them focused. Most will probably consider these 8 tips common sense, but if you ask any of your athletes about these topics, you might become a little concerned when you hear some of their responses.

1. BREAKFAST

  Before we start talking about breakfast, A good breakfast is not bacon, egg, cheese, and home fries on a bagel aka a “BOBO”.  It is also not cereal, donuts, or muffins. THIS IS ALL CRAP. A good breakfast includes choices such as: eggs, lean meat, oatmeal, milk, etc.

2. WATER  

Drink more water! Stay off the sugary drinks like Gatorade and soda.

3. NO DRIVE THRU’S:  

If the place has a drive thru, it is not for you. ENOUGH SAID.

4. FRUITS AND VEGETABLES

We all know that most young athletes are especially picky when it comes to eating fruits and vegetables. The more green on their plate, the better. The biggest part of your plate should be your vegetables. Try introducing new fruits and vegetables into the diet for the variety. You may be surprised to see what you like and will notice a change in your body and training when you clean up your diet.

5. LIMIT TAKE OUT

Limit the number of times that you get take-out. Even if you order something healthy, such as grilled chicken, you cannot control how things are prepared and cooked. Make your meals at home and control the amount of calories that you take in.

6. PORTION CONTROL

If your child is eating until he is completely full, you are creating bad habits of overeating. Gluttony has become a problem in today's society. This is something that they will take on for the rest of their lives and will most likely pass this habit onto their children. The stomach is a muscle. The more you overfill it, the more it will stretch and the bigger it becomes. Learn to listen to your body when it tells you it has had enough. Grab a glass of water before your meal and after. Wait 15 minutes, and if you are still hungry, then add a little extra food to your plate.

7. MULTIVITAMIN

I don’t know one person in this world that eats 100% perfect all the time and most likely neither do you.  If you are not eating 100% perfect, than you are in a nutrient deficit and need a multivitamin.

8. POST-WORKOUT RECOVERY

After you are done training, it is vital to replace all of the nutrients that you lost during the workout and consume protein to help rebuild and repair muscle. This will improve the quality and rate of recovery, and help build a stronger, leaner athlete.

As important as these 8 tips are, try to implement them into your daily diet and regime. Start off slow to make the necessary adjustments and take it from there. Our athletes need a good stepping stone and a strong support system to help guide and teach them the importance of proper nutrition. 

Not only will your athletes thank you and learn to appreciate the importance of proper training and nutrition, but the future generations will be able to benefit from it as well.

Improving the athlete inside and out,

 One athlete at a time.

Leverage Training Center "Workout of the Week" 08/06/2011

This is our Leverage Training Center's "Workout of the Week".  We focused on using Timed Sets for our Warm-Up.  This is a great tool to use when working with groups.  I would love to get your opinion on the video...Thank you very much and have a great day.

http://youtu.be/hejGH_YaGG8

So, What Is The Best & Most Effective Diet?

 THERE ISN’T ANY! I DON’T BELIEVE IN ANY OF THEM!

    There is nothing wrong with wanting to lose some weight or dropping some body fat, but most people go about it the wrong way.  Most people think starting on some crazy diet or to completely stop eating every thing that they love is the right answer. Seeing and feeling results are all about a lifestyle change and making the necessary adjustments.

    First of all, you can not lose weight in some crazy short amount of time.  Refrain from watching shows like the “Biggest Loser”, and thinking that this is the way to go about training and dietary choices.  TV fails to show us that these people eat like hamsters and workout longer than all of my Division 1 athletes.  Do yourself a favor, and do some research on the contestants. Most of the contestants either put the weight back on or they are unable to maintain that type of lifestyle when they are done with the show.

    What I want to bring to your attention is something I call permanent weight loss. Getting interested? Permanent weight loss is brought on by  losing 1-3 pounds per week, by keeping your body fueled with the right foods, and never in a starvation state. This also comes along with the right type of training.

    The first thing you need to learn is to change how you look at food. Food is used to give us energy to go about our lives, being able to perform daily activities, work out, play our favorite sport, etc. Initially, it was put on this earth to give us energy. Many look at food and abuse it and themselves. This happens with mood changes and hormones, where gluttony becomes a factor. Foods that are processed, full of chemicals and preservatives, GMO, and unnatural are being consumed more and more each day taking away that ability to lose weight and see results.

Here are 3 tips that I use to help people change the way they  think about food:

#1 Stop Eating With Your Eyes.

    A perfect example would be a baby. A baby knows when he/she is hungry. The baby also knows when to stop eating. At some point in growing up, we stop listening to those sensory receptors that tell us we are full. We then become faced with the decision  to either say yes or no to the choices that are in front of us.  Boredom plays a major factor in unnecessary food grabbing. Ever sit on the couch and just crave something out of no where? Grab a glass of water! Most times your body is telling you that you are thirsty, but your mind is receiving the message differently. All in all, eat when you are hungry, not when you are bored.

    #2 Stop Making Excuses And Start Seeing The Results By Being Realistic!

     Stop with the excuses! Constantly, I hear blames being put on genetic, or "I get salads all day and I still don’t get results". The most common excuse is "I have no time".

STOP!

Stop lying to everyone around you, and most importantly, stop lying to yourself.  Set realistic goals that you can follow, and are maintainable.  Set realistic calorie counts and weight loss goals. If you were consuming around 4000 calories a day, make a small adjustment and cut down your caloric intake by 1000 calories.

    Here is a tip, 3500 calories equals 1 pound. To lose 1 pound a week, you have to cut your calorie intake by 500 kcals per day or you can burn an extra 500 calories per day. As long as the calorie deficit equals 3500 calories by the end of the week, you will become that much closer to your goal. This does not mean if you fall off track, try to burn off 3500 calories in one day. Respect your body, and do it the right way. Be patient, and the results will come. Space out your training so your body has time to recover and fuel your body after training. Eat every 3-4 hours to keep that metabolism burning.

    If you happen to fall short of reaching your goal, do not fall off track. Track what you have been doing and see where you can make a change. Continue on the right path and make necessary adjustments. Remember, stay stress free, focused, and rest!

#3 Mistakes Happen

    Mistakes even come to play in my life. Yes, I make mistakes! For example, I start my day off with oatmeal and a protein shake. When it comes time for lunch, I have a double cheeseburger and fries. Guess what, YOUR LIFE IS NOT OVER!!!  Do not think that your day is ruined and you can just throw the rest of the day down the drain. Understand what you did, think about why you did it, and realize that the buck stops here.  You can not make up for what you did in the past, but you can make changes and fix what you do in the future.

Weight loss does not start in the gym.

Weight loss starts in your mind.

“Make your mind right and your body will follow”