tag:blogger.com,1999:blog-65056881310993303672024-03-05T08:32:55.073-08:00Rich MejiasMy goal is to help the fitness community by providing a blog of new and creative ideas. I offer programs that can benefit Fitness Professionals and the general population. If you can not afford a personal trainer and looking for new techniques and/or ideas for reaching your fitness goals, you have come to the right place! -Rich MejiasRichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-6505688131099330367.post-2817400485327197102014-03-17T08:41:00.000-07:002014-03-17T08:46:09.392-07:00The Future Is Now<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS-gl0-8MduMcPv3oP5ydDkG-1mFLmEqAj-MDBC_dULldiSlUOEvYU22HwT-oY5fmmDmEAOPC0TndLwhzem43YygEqmrl0j_-BV1ApmCrnPX2o247VrmrQj-TG28AsGlED6Wepeh3wLyE/s1600/Dreaming_of_Money.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS-gl0-8MduMcPv3oP5ydDkG-1mFLmEqAj-MDBC_dULldiSlUOEvYU22HwT-oY5fmmDmEAOPC0TndLwhzem43YygEqmrl0j_-BV1ApmCrnPX2o247VrmrQj-TG28AsGlED6Wepeh3wLyE/s1600/Dreaming_of_Money.gif" height="400" width="279" /></a></div>
<div style="text-align: center;">
<span id="goog_567958884"><br /></span></div>
<div>
Yesterday
I had a tremendous opportunity to teach a private DVRT (Dynamic
Variable Resistance Training) Workshop for a club in New Jersey and a
topic came up during the workshop that I always love to talk
about...Making their job a career.</div>
<div>
</div>
<div>
When speaking to someone about this, there are a couple of questions that I like to ask them first:</div>
<div>
</div>
<div>
1. What kind of car do you want to drive?</div>
<div>
2. What type of house do you want to live?</div>
<div>
3. How many children do you want to have?</div>
<div>
4. How many vacations would you like to take a year?</div>
<div>
</div>
<div>
Once
we have received all their answers...I than ask them how much money do
they have to make in order to make their dream a reality. The answer
that I always get is....A TON OF MONEY....and my response to it is...YOU
ARE CORRECT and how do you plan on getting there. This is where the
conversation stops...People know where they want go, but most of the
time do not know the exact route that it is going to take in order to
get there.</div>
<div>
</div>
<div>
So here is how we are going to form the exact route to get them where they would like to be:</div>
<div>
If your goal is to make $75,000.00...Lets breakdown the exact numbers that it would take to get there:</div>
<div>
</div>
<div>
<b>One-On-One Personal Trainer</b></div>
<div>
Goal: $75,000.00</div>
<div>
Revenue Per Month (Goal / 12 months) = $6,250.00</div>
<div>
Revenue Per Week (Revenue Per Month / Number of Weeks-4) = $1,562.50</div>
<div>
Number
of Sessions Per Week (Each client pays $80.00, but the trainer only
gets $40.00 per session): 39 ($1,562.50 / $40.00 = 39 sessions per week</div>
<div>
Number
of Session Per Day (week consists of 6 days because you want to be nice
to yourself and give yourself a day off) = 6.5 sessions per day</div>
<div>
</div>
<div>
Now
if you break down these numbers, you realize that it is not impossible
to make $75,000.00 in one year, but now we have to look at the reality
of it. We did not take into account holidays, snow days, client
cancelations, clients on vacations (because we all know that if you do
not train your clients...they do not pay you), and please make sure that
you and your family do not have any type of emergency because you can
not cancel any sessions for the next 365 days...Now our goal does not
look as easy to attain as it did a couple of minutes ago.</div>
<div>
</div>
<div>
Now
that reality has stepped in and we have figured that it is going to be
very difficult to achieve our goal with the plan that we are currently
on...We have to think about what numbers can be changed in our
breakdown. Remember our goal is to make $75,000.00:</div>
<div>
</div>
<div>
Increase the number of months in a year...CAN'T</div>
<div>
Increase the number of weeks in a year...CAN'T</div>
<div>
Increase
the number of days that you work during the week...The answer is that
you can work 7 days per week, but lets not establish a plan to burn you
out...Let's just say, for argument sake, that you can not work more than
6 days per week.</div>
<div>
The only thing that we can
change is how much money we make per hour. My goal is to find you a way
to not just make $40.00 per hour...If I was able to find you a way to
make $60.00, $80.00, or OMG...DO I DARE SAY IT...$100.00 per
hour...Would that make achieving your goals a lot
easier...ABSOLUTELY!!!!</div>
<div>
</div>
<div>
The answer to our question is Small Group Personal Training </div>
<div>
</div>
<div>
If
you would like to find out more about how I completely changed my
business to what it is today at Next Generation Training Center, you are
going to have to stay tuned to next weeks version of Next Generation
Fit Pro's "Mo Money Monday"</div>
<div>
</div>
<div>
See you guys next week</div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-85778827232329699702014-03-10T08:17:00.000-07:002014-03-10T08:17:51.269-07:00Next Generation Fit Pro "Money Makin Monday" Tip of the Week - 03/10/14<div>
<div style="text-align: center;">
"Looking Into Your Fit Biz Numbers"</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Whether
you are taking business tips from Thomas Plummer, Alwyn Cosgrove, or
me...The one thing that we will all agree on is that you need to you
what your foundation has to consist of before you even think about
starting your own Personal Training business or opening up your own
facility. </div>
<div>
</div>
<div>
Most fitness professionals that are looking to take
the jump, often think that because they have 20 something clients and
that they have a bunch of people that have promised them that they would
follow (remember...do not count on anyone until their name is on a
training contract) that they are ready. Clients are obviously important
because without clients than you will not have any income, but just as
important is the fact that you need to know your numbers that are not
only going to help keep your business afloat, but also allow you to turn
your job into a career...Allow you to make an income that will allow
you and your family to live the life that you have always desired to
provide for them.</div>
<div>
</div>
<div>
Here is Part 1 of what I call "Looking Into Your Fit Biz Numbers":</div>
<div>
<br /></div>
<div>
<b>1. Base Operation Expense (BOE)</b></div>
<div>
This
is the amount of money for you to pay your bills. You need to know how
much it costs to run your facility each month. You also need to pay
attention to when you BOE increases. Increase in BOE = Decrease in
profits. </div>
<div>
<br /></div>
<div>
<b>2. Cash Flow</b><br />Cash flow is how much money that
you bring in to the facility in all of your different revenue streams.
Every single day I look at how much we brought in and are we on track to
hit our weekly and monthly goals. If you are behind, you better figure
out a way to take action on one of your plans that are in the works
that could bring in additional revenue.<br /><b><br /></b></div>
<b> </b><div>
<b>3. Receivable Base</b><br />This
is money that is guaranteed to come in the future from your current
clients. This is not a guess...This is a fact and can not be based on
if Mrs. Jones pays...These MUST be contracts and guaranteed revenue. <br /><br />An
example of this is EFT (Electronic Funds Transfer) for membership
dues. We sign everyone up to a 6-month or 1-year membership and
guarantees us income every single month.</div>
<div>
<br /></div>
<div>
<b>4. Daily Numbers</b></div>
<div>
I
know that in Cash Flow, we discussed setting goals on a weekly and
monthly basis, but I am really a BIG fan of micromanaging every day that
we are open for business at Next Generation Training Center. I want to
know how much money I have to bring in every day to make sure that our
weekly/monthly/yearly goals are met.<br /><br />Figuring out your Daily Numbers
are easy...First you have to figure out what you want to make each
month. Once you have that numbers, divide it by the number of days in
the month and than GO GET THAT NUMBER and don't stop until you get it.<br /></div>
<div>
Stay
tuned next week for Part 2 of "Looking Into Your Fitness Biz Numbers"
where we will talk about profit mode, session numbers, and talk about
some of the percentages that we look to achieve at Next Generation
Training Center.</div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-48116576117365203792013-10-06T19:18:00.004-07:002013-10-06T19:18:55.346-07:00Live The DreamWhy did you decide to become a Personal Trainer, Strength and Conditioning Coach, or Group Exercise Instructor?<br />
<br />
1. To make 6-figures? NOT<br />
<br />
2. To be able to have a job with flexible hours? MAYBE<br />
<br />
3. To help people? PROBABLY<br />
<br />
Why can't the answer be all three? What is stopping you from becoming someone who earns 6-figures, helps a lot of people, and has flexible hours? I
will tell you what is stopping you from this...YOU.<br />
<br />
People in the fitness industry normally look at themselves as having a
job, not a career. A job is something that you do for a certain amount
of hours during the day or evening and a career is something that is
going to lead you to the life that you have always wanted.<br />
<br />
If you would like to take your job and turn it into a career, take some
time out and think about what you really want in life. Think about how
much money you would like to make, the house you would like to live in,
or the financial burden that you would like to take off someone's
shoulder...than write out where you would like to be in 1 year, 5 years,
and than 10 years.<br />
<br />
Once you have really narrowed down where you want to go, it is going to make figuring out how to get there so much easier<br />
<br />
"It takes great challenges to do great things."<br />
Alwyn Cosgrove<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-62756239259973468692013-08-06T08:53:00.000-07:002013-08-06T08:53:05.963-07:00“MLB Power with the USB”
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6YupmOW93z28GeMr6w621EMFNssH2t7RLzQnvH3eeN_b3VVGIv6COaJetdc0HlZKcoa-ATItfh7ihN0I7HNn3L6tsZkIViQ1OXubkfILefig55kBMPI_WpD-OfTiz-V7aL780ntjwzPs/s1600/Rich:Rob.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6YupmOW93z28GeMr6w621EMFNssH2t7RLzQnvH3eeN_b3VVGIv6COaJetdc0HlZKcoa-ATItfh7ihN0I7HNn3L6tsZkIViQ1OXubkfILefig55kBMPI_WpD-OfTiz-V7aL780ntjwzPs/s320/Rich:Rob.jpg" width="239" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
(<span style="font-size: 11.0pt;">Rob Kaminsky-St. Louis Cardinals 1<sup>st</sup> Round
Draft Pick/Next Generation Training Center Athlete)</span>
</div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Let’s be honest, there is
only two things that ALL baseball athletes must be concerned with:<span style="mso-spacerun: yes;"> </span>Total Body Strength and Explosive Power.<span style="mso-spacerun: yes;"> </span>Increasing these two areas will not only
create a better baseball player, but will more importantly create a better
athlete.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Here are 6 exercises, with
the Ultimate Sandbag, that are going to give you that MLB Power that you have
been looking for:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB Rotational
Lunge</span></div>
<div class="MsoListParagraphCxSpLast">
<span style="font-size: 11.0pt;">The USB
Rotational Lunge is a GAME CHANGER for us at Next Generation Training
Center.<span style="mso-spacerun: yes;"> </span>This move is a great way to
develop flexibility in the hips, but also increase strength and mobility.<span style="mso-spacerun: yes;"> </span>With the USB Rotational Lunge, we move in one
plane and allow the weight to be moving in the other plane.</span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsY2FU9qpHotUaYnuDONmyYSXSsFHPozGlHC21IQ_X82SuUbERmZP-GLHj90_9ztUYcSt-ZEaS1EBS4m4k_mo7liPcrYd3bj4kcQ_VH08aW74lUQvcs-q_clV5aUzD5cn6BZ2GJ8zorE/s1600/Screen+Shot+2012-07-24+at+7.14.43+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTsY2FU9qpHotUaYnuDONmyYSXSsFHPozGlHC21IQ_X82SuUbERmZP-GLHj90_9ztUYcSt-ZEaS1EBS4m4k_mo7liPcrYd3bj4kcQ_VH08aW74lUQvcs-q_clV5aUzD5cn6BZ2GJ8zorE/s320/Screen+Shot+2012-07-24+at+7.14.43+PM.png" width="215" /></a></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB Bear Hug
Squat</span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 11.0pt;">Now this one
is going to look easy and simple, but all I have to say is…WATCH OUT!!!<span style="mso-spacerun: yes;"> </span>This exercise not only takes a lower body
exercise and turns it into a total body exercise, but also puts the athlete in
a perfect squat position, loads the right muscles, and builds flexibility.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju1TFmc7faQ7JOBdtPUaexGN8m9gJ5Ttui5AoivLoM-g27XyET4f4-WCqVkh7oxzKAdmBxq4aXkm7hBMJIlgJhgR-kEVbqZ5acdclS2UhbVaMZPwWeEWH_jWBoO5maQx_A4qOojpVrgGs/s1600/2956.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju1TFmc7faQ7JOBdtPUaexGN8m9gJ5Ttui5AoivLoM-g27XyET4f4-WCqVkh7oxzKAdmBxq4aXkm7hBMJIlgJhgR-kEVbqZ5acdclS2UhbVaMZPwWeEWH_jWBoO5maQx_A4qOojpVrgGs/s320/2956.jpg" width="233" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB High Pull</span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 11.0pt;">The USB High
Pull has become my replacement for Kettlebell Swings.<span style="mso-spacerun: yes;"> </span>The USB High Pull is going to help us create
power from our hips and is also the first step on teaching my athletes the
Clean.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjor0XXqtoDO6O9xTnIqus7cTdeGiqPhzbel-FsEiluhMOcfVi77kyQ3VrtFc93TgWyz0LcX_ovadZg_jM7yMlnnEdkAqoqJNHIKreYvdfIap8oSSiJnRzfsDdekD01sq9f0HYaR_n0IMY/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjor0XXqtoDO6O9xTnIqus7cTdeGiqPhzbel-FsEiluhMOcfVi77kyQ3VrtFc93TgWyz0LcX_ovadZg_jM7yMlnnEdkAqoqJNHIKreYvdfIap8oSSiJnRzfsDdekD01sq9f0HYaR_n0IMY/s1600/images.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB Lateral Bag
Drag</span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 11.0pt;">The USB
Lateral Bag Drag is by far, my favorite exercise for training the Core.<span style="mso-spacerun: yes;"> </span>This exercise will force you to stabilize the
shoulder and integrate all segments of the body.<span style="mso-spacerun: yes;"> </span>The key to this exercise is not to allow your
hips rotate while you are bringing the USB across your body.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4W8ltKhFBEjMXwyH4NaYUVa7CVRelo8PFRjOFejSlmxy0U-nu27viQU-c2OwiJfaxrmeVSRXiLDq-os89MuDut5cJVnnuWmUP23wGj4nnGrmV-4j5UK39QhPeEomJMSgnSdVpXAmXlCk/s1600/images-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4W8ltKhFBEjMXwyH4NaYUVa7CVRelo8PFRjOFejSlmxy0U-nu27viQU-c2OwiJfaxrmeVSRXiLDq-os89MuDut5cJVnnuWmUP23wGj4nnGrmV-4j5UK39QhPeEomJMSgnSdVpXAmXlCk/s1600/images-1.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB Shouldering Lunge</span></div>
<div class="MsoListParagraphCxSpMiddle">
<span style="font-size: 11.0pt;">The USB
Shouldering position is one of the more challenging positions to perform a
lunge with because of how unstable the USB is.<span style="mso-spacerun: yes;">
</span>This position will not only challenge your legs, but also challenge your
Core in a way that you never thought possible. </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe29ybAajPllvKLVgrD3yGHBhKiG6blBIBM4iDU6s12gfJnl558BctpR8OgC7zZ8XmVM6IG2wi7np_Iq9oB5F7n-WtrEncvDjbf0r3zLC-mr16i13vKTp-VDT0Cp68oo2Tvd68LQGkqds/s1600/IMG_0307.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe29ybAajPllvKLVgrD3yGHBhKiG6blBIBM4iDU6s12gfJnl558BctpR8OgC7zZ8XmVM6IG2wi7np_Iq9oB5F7n-WtrEncvDjbf0r3zLC-mr16i13vKTp-VDT0Cp68oo2Tvd68LQGkqds/s320/IMG_0307.jpg" width="320" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">USB Shoveling</span></div>
<div class="MsoListParagraphCxSpLast">
<span style="font-size: 11.0pt;">We use the USB
Shoveling drill to teach our baseball athletes proper rotational patterns.<span style="mso-spacerun: yes;"> </span>This is one drill that is guaranteed to get
our baseball athletes hitting farther and throwing harder.</span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZP6OStkvAxhL_FZmlnCuVlinqZc9_TJL8lvwz333QXr8tTEzipzpDbnE3Q0AoXy_U5UjwERqGbe1zkODDk0WtoMUsif7_lB5Xe81sMojlDGyQtQP5oI-WB2Uih0Yd_Ihtv1XRen9lwc/s1600/images-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZP6OStkvAxhL_FZmlnCuVlinqZc9_TJL8lvwz333QXr8tTEzipzpDbnE3Q0AoXy_U5UjwERqGbe1zkODDk0WtoMUsif7_lB5Xe81sMojlDGyQtQP5oI-WB2Uih0Yd_Ihtv1XRen9lwc/s1600/images-2.jpg" /></a></div>
<div class="MsoListParagraphCxSpLast" style="text-align: center;">
<br /></div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-8291638639198927562013-07-30T04:14:00.000-07:002013-07-30T04:14:18.951-07:00“Real World CORE Training”
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
What is your definition of core training?
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The meathead bodybuilders will tell you that sit-ups while
holding a 45lb plate and on a decline bench is a great core exercise….<br />
<br />
Ahhhhhh OK????</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The functional fitness trainers will tell you that a great
core exercise is a plank on a stability ball with a super band wrapped around
your waist and allowing the trainer to pull you in a certain direction…<br />
<br />
Ahhhhhh OK????</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now I am not knocking anyone who does these exercises…well
OK…I am knocking anyone who does these exercises, but before we can discuss
what type of Core training that I suggest…We first must understand what my
definition of Core actually is:<br />
<br />
Core – Everything below the neck.<br />
<br />
Simple isn’t it.<span style="mso-spacerun: yes;"> </span>Now that we all
understand what the true definition of core really is, here are 3 exercises
that I use at Next Generation Training Center to challenge my clients core:</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>TRX Regressed
Rollouts</b><br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</div>
<div class="MsoNormal">
TRX Rollouts are a great choice for training the anterior
core, but this exercise is also very difficult for most people.<span style="mso-spacerun: yes;"> </span>In order to have our clients all perform this
exercise, we have decided to regress the movement by allowing the clients to
start on their knees.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Trainers Tip:<span style="mso-spacerun: yes;"> </span>When
setting up for the exercise, make sure that you adjust the straps so that they
handles are right below your waist.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5EnBTRIjiaW847vd7SZVj_mwpIldNEO0-v4GQfCQ9wl_SpbR3k__TaS-SJmKHygJqTHCxLAkMSTiHSt17qsdthktqEH9lUz_6ZA4iKIJUix1JlBG1noSc6oHqNeAHZndKAi_Ex_QdrXY/s1600/034.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5EnBTRIjiaW847vd7SZVj_mwpIldNEO0-v4GQfCQ9wl_SpbR3k__TaS-SJmKHygJqTHCxLAkMSTiHSt17qsdthktqEH9lUz_6ZA4iKIJUix1JlBG1noSc6oHqNeAHZndKAi_Ex_QdrXY/s320/034.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Ultimate Sandbag
(USB) Lateral Bag Drag</b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
This is one of my favorite exercises, its not just about
throwing the bag across your body.<span style="mso-spacerun: yes;"> </span>It is
about moving the USB across your body, in a controlled manner, while not having
any change in your body position.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Trainer Tip:<span style="mso-spacerun: yes;"> </span>Weight
is not your only variable in this exercise…Try working with tempo and lets not
forget about you base, or foot position.<span style="mso-spacerun: yes;">
</span>The closer your base is, the harder you are going to make the movement.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNqpGU1UTroVvyObhrlRpUEHVmTRHCbrjPURJYngzvbu6U2pCtA0AB2jQLiWB3o-EqgWyb5bE2DWn09ZmrMk3rfg4SpO_F44Cj6wpQ09CTfP-kldh3rrKYkMT5lqjU0Opf5BmklggE6j8/s1600/68218_474411999276360_351031859_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNqpGU1UTroVvyObhrlRpUEHVmTRHCbrjPURJYngzvbu6U2pCtA0AB2jQLiWB3o-EqgWyb5bE2DWn09ZmrMk3rfg4SpO_F44Cj6wpQ09CTfP-kldh3rrKYkMT5lqjU0Opf5BmklggE6j8/s320/68218_474411999276360_351031859_n.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b>TRX RIP Stack</b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;">This is one exercise that I have added to my
programming last week after I attended a TRX RIP Training Course.<span style="mso-spacerun: yes;"> </span>The TRX RIP Stack is a great exercise because
it challenges the stability of the Core in a manner that really surprised me. <br />
<br />
Trainer Tip:<span style="mso-spacerun: yes;"> </span>Just like we talked about
in the USB Lateral Bag Drag, weight is not your only variable.<span style="mso-spacerun: yes;"> </span>Your hand position can be moved closer to
create more of a challenge to this exercise.<span style="mso-spacerun: yes;">
</span>Another way that I like to challenge my clients is by having them hold
the Stack position for 10 seconds and than with the top of the RIP Trainer,
have them write their name in the air.<span style="mso-spacerun: yes;">
</span>This will really make them understand what the true definition of core
training is.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aRipGojzDNetrYyTUigGxB3rbMjhtT2viwY5s7GJz-m_UB-qJ1EcfXi61ZfoCacUxpVGNWBCnXA1-8V5q6j76izysfUtU484DiV1B2grmqpDSAQ4dk1wLwox0oJ-UlpZq9aZmRq5UwY/s1600/Rip-Stack-629x579.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1aRipGojzDNetrYyTUigGxB3rbMjhtT2viwY5s7GJz-m_UB-qJ1EcfXi61ZfoCacUxpVGNWBCnXA1-8V5q6j76izysfUtU484DiV1B2grmqpDSAQ4dk1wLwox0oJ-UlpZq9aZmRq5UwY/s320/Rip-Stack-629x579.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Cambria; font-size: 12.0pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-fareast; mso-hansi-theme-font: minor-latin;"> </span>
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RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-523793797862600352012-12-30T20:57:00.000-08:002012-12-30T20:57:22.133-08:00“5 Fitness Marketing Tips That Will Lead You Into 2013”
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
When most people think of fitness marketing, they think of
handing out flyers at a local 5k, direct mailers, or placing an add within a
magazine or newspaper.<span style="mso-spacerun: yes;"> </span>Now if these have
worked for you, congratulations, but the bottom line is that they are very
costly and often do not produce the return that we are all looking for.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are 5 fitness-marketing tips that you MUST apply in
your preparation for 2013:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Have a
“carrot” for them.</b><span style="mso-spacerun: yes;"> </span>This is something
that I learned from the Martial Arts industry.<span style="mso-spacerun: yes;">
</span>In Martial Arts, they use a belt system to determine a path for their
members to follow.<span style="mso-spacerun: yes;"> </span>I have never heard of
anyone attending a martial arts academy that never wanted to become a Black
Belt.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
Now your probably thinking that I am asking you to give your clients
belts…NO!<span style="mso-spacerun: yes;"> </span>What I am asking you to do is
to offer your clients something that they can strive for.<span style="mso-spacerun: yes;"> </span>Todd Durkin has developed his “Biggest
Winner” Contest and Alwyn Cosgrove has developed their own “Jeans
Challenge”.<span style="mso-spacerun: yes;"> </span>It is contests like this
that create a short-term deadline for your client to shoot for and achieve
success that allows them to yearn for more. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
This is not the only way to create a carrot in your business, but it is a
very smart way to start the New Year off with a BANG.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Identify
your client’s achievements.<span style="mso-spacerun: yes;"> </span></b>If your
client achieves even part of their fitness goals, recognize them for it.<span style="mso-spacerun: yes;"> </span>Telling someone that you are proud of what
they have done in a text, email, hand-written letter, announcement in front of
the class, newsletter, etc., will create loyalty and loyalty is a tremendous
part of a successful 2013.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">No better
advertisement than you current clients.<span style="mso-spacerun: yes;"> </span></b>Potential
customers are tired of seeing the woman with the small waist and six pack abs
or the guy that looks like he can bench the world.<span style="mso-spacerun: yes;"> </span>They want to see real people with real
results.<span style="mso-spacerun: yes;"> </span>Start collecting testimonials,
before/after pictures, and success stories from the clients and make sure that
they are part of your website, blog, ads, and please do not forget to post them
around your facility.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Be an
expert at something, not everything.<span style="mso-spacerun: yes;"> </span></b>People
want to work with an expert, not just any fitness professional.<span style="mso-spacerun: yes;"> </span>If you clientele is made of mostly fat loss
clients, than make sure that you educate yourself on fat loss and than you
promote yourself as an exert in this field.<span style="mso-spacerun: yes;">
</span>If I was looking to become better at boxing, than I wouldn’t hire a
track coach.<span style="mso-spacerun: yes;"> </span>Once you have a nitche, the
rest is a piece of cake.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Over
Deliver.<span style="mso-spacerun: yes;"> </span></b>You need to make sure that
every time your clients come to your facility, that it is the best day of
training that they have ever had.<span style="mso-spacerun: yes;"> </span>You
have to be energetic, motivating, and ready to leave all of your problems at
the door.<span style="mso-spacerun: yes;"> </span>Remember that you are not just
delivering fitness, but you are also delivering an experience.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Today is the day you set yourself apart and create a
business that stands out from the rest. </div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-18595195397492483132012-12-16T14:37:00.002-08:002012-12-16T18:26:09.881-08:00“3 Business Mistakes that Are Killing Fitness Professionals”<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvFilmUMeaIQmMsY0NK6VD0t2ww6Vui-AHtcbaJbokgb9_5X1A482k0OtL4cNchCGVnHqhrC5mR7bW4zZOtwTHHK9QU5N3OLr452Bwmfv9e8xKi4UGBR-_3fxXvGzDWISqy4ADzFkQzaE/s1600/bag_of_money.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvFilmUMeaIQmMsY0NK6VD0t2ww6Vui-AHtcbaJbokgb9_5X1A482k0OtL4cNchCGVnHqhrC5mR7bW4zZOtwTHHK9QU5N3OLr452Bwmfv9e8xKi4UGBR-_3fxXvGzDWISqy4ADzFkQzaE/s200/bag_of_money.png" width="155" /></a></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">Treat your
business like a business</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">Now lets be honest with ourselves…Most
fitness professionals are doing what they are doing because it is fun or they
really enjoy working out and if they make some money while doing
this…GREAT!!!<span style="mso-spacerun: yes;"> </span>Wrong mindset! If you are
thinking like this, you have a hobby, not a profession.<span style="mso-spacerun: yes;"> </span>This is going to be nice when you are single
and have no responsibilities, but the minute you get married, have 2.5 kids,
dog, and house…YOUR SCREWED!!!</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">If you think that all you need to be a
successful fitness professional is a couple of useless certifications after
your name and a really good personality…I am sorry to say that you are
wrong.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">Here are some of the things that I think a
SUCCESSFUL fitness professional needs:</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">LEADERSHIP-Not
only do you have to lead and motivate your staff, but you also have to do this
for your clients.<span style="mso-spacerun: yes;"> </span>Leadership is
something that is not given…It is earned and it is something that has to be
practiced on a daily basis.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">UNDERSTAND
MARKETING-Who is marketing your business?<span style="mso-spacerun: yes;">
</span>Are you leaving it up to the facility?<span style="mso-spacerun: yes;">
</span>OK, but know you are leaving your success in someone else’s hands.<span style="mso-spacerun: yes;"> </span>If you ask me, I want full control.<span style="mso-spacerun: yes;"> </span>I want to understand, to the best of my ability,
how I can manipulate different types of marketing sources.<span style="mso-spacerun: yes;"> </span>For example, are you marketing yourself on
social media?<span style="mso-spacerun: yes;"> </span>I don’t mean posting your
workouts or what you are eating, but are you marketing your business and what
you can do for people.<span style="mso-spacerun: yes;"> </span>Marketing on
social media is great because you can reach millions of people and it’s FREE.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">c.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">CUSTOMER
SATISFACTION-Any moron can make someone puke or feel like they got hit by a
monster truck in the morning, but are you listening to your clients?<span style="mso-spacerun: yes;"> </span>Are you giving the clients what they need and
want or are you giving them what you want?<span style="mso-spacerun: yes;">
</span>Giving the clients what they need and want will also help you retain
them long term.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">d.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">MONEY-Do you
understand how to run a business?<span style="mso-spacerun: yes;"> </span>Do you
understand your businesses cash flow, daily operating expenses, billing,
etc?<span style="mso-spacerun: yes;"> </span>Before you can even think about
trying to figure out whether your company, or business, is profitable…you must
be able to not only understand what these are, but also how they affect your
business.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">e.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">READ A BOOK-One
of the best tips that I ever got was from my mentor, Todd Durkin.<span style="mso-spacerun: yes;"> </span>Todd asked me if I read every day and my
answer was, “No”.<span style="mso-spacerun: yes;"> </span>He than asked me what
I was going to read and I listed all of these great fitness books that everyone
recommended to me.<span style="mso-spacerun: yes;"> </span>He responded with
wrong.<span style="mso-spacerun: yes;"> </span>He told me that if I read 1
fitness book, I must follow that with one book on business, and one people to
better my understanding my clients or myself.<span style="mso-spacerun: yes;">
</span>This was the best piece of advice that I ever received because it forced
me to learn more about myself and my business rather than how many cool ways I
can do a push-up or squat.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">Understand
SYSTEMS-This is something that I learned from Alwyn Cosgrove.<span style="mso-spacerun: yes;"> </span>Do you know what the word SYSTEMS stand for? </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">S = Save</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">Y = Your</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">S = Self</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">T = Time</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">E = Energy</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">M = Money</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">Lets go deeper into it…why do you think
that Starbucks is so successful?<span style="mso-spacerun: yes;"> </span>Do you
think that they have the best coffee?<span style="mso-spacerun: yes;"> </span>No,
they have the best system.<span style="mso-spacerun: yes;"> </span>When you walk
into any Starbucks and order a Grande Mocha Latte, you will get the same exact
one no matter what time of the day or where in the world you are.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<span style="font-size: 10.0pt;">Systems in the fitness industry need to be
as tight as Starbucks.<span style="mso-spacerun: yes;"> </span>Are you
generating leads, converting those leads, delivering the results that clients
want and need?<span style="mso-spacerun: yes;"> </span>This is your system…Now
perfect it.</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .75in; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.5in;">
<span style="font-size: 10.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 10.0pt;">UNDERSTANDING
YOUR CLIENTS MINDSET-What are some of the things that we first hear when new
clients come to us? We have all heard someone say, “I want to lose weight”, “get
stronger”, “fit into my jeans”, blah, blah, blah.<span style="mso-spacerun: yes;"> </span>Time to dig deeper. Time to really find out
what they are here for.<span style="mso-spacerun: yes;"> </span>Talk to your
client and find out an emotional attachment for why they want to lose the
weight.<span style="mso-spacerun: yes;"> </span>It is not to fit in the jeans or
for a vacation…it is probably to feel more comfortable, in the nude, with the
love of their life or how about just being able to play in the backyard with
their kids without having a heart attack.<span style="mso-spacerun: yes;">
</span>Now to me, that is why they are here.<span style="mso-spacerun: yes;">
</span>Not to fit in jeans, but to change their life for the better.<span style="mso-spacerun: yes;"> </span>That emotional component is what I need to
really help a client. With some people I can get that answer in 1 or 2 sessions
and some people it may take me a couple of weeks. <span style="mso-spacerun: yes;"> </span>The one thing that I can guarantee you is that
I will not stop until I get it out of them. Simply because I want to make them
happy.</span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: .25in;">
<span style="font-size: 10.0pt;">Now
these are 3 things that have taken me years to really understand and have
probably cost me thousands and thousands of dollars.<span style="mso-spacerun: yes;"> </span>Don’t make the same mistake that I made…Learn
from my mistakes and make your “hobby” into a business.</span></div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com5tag:blogger.com,1999:blog-6505688131099330367.post-51202377226027287132012-12-13T05:32:00.000-08:002012-12-13T05:33:15.916-08:00MMA Conditioning With The Prowler<style>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
PLEASE STAY
AWAY…CHAMPIONS AT WORK!!!</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SIhtumd6wZWqcAMVLSM_QX59obEfh9VMFHVJJ0dvbY5RDLGxcDLedybT2ehuKKU02sJ1K1y8A3LrKzS5-HfKYku15oNbZjLnoU4JekXdnLf7sgviSfknphcIDawFD1VAgGgoVvV9qC8/s1600/Prowler-Push-Red-Yellow-small-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SIhtumd6wZWqcAMVLSM_QX59obEfh9VMFHVJJ0dvbY5RDLGxcDLedybT2ehuKKU02sJ1K1y8A3LrKzS5-HfKYku15oNbZjLnoU4JekXdnLf7sgviSfknphcIDawFD1VAgGgoVvV9qC8/s1600/Prowler-Push-Red-Yellow-small-1.jpg" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"></span></div>
<div class="MsoNormal">
The Prowler is one of those tools that my athletes hate to
see me bringing over, but love the results that come from training with
it.<span style="mso-spacerun: yes;"> </span>Here are my top 3 exercises that I
use with all my MMA athletes with the Prowler:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1.<span style="mso-spacerun: yes;"> </span>Prowler Push</div>
<div class="MsoNormal">
I have my MMA athletes do a Prowler Push in order to develop
their work capacity and to help build muscle with very little stress on the
body.<span style="mso-spacerun: yes;"> </span>During MMA training or fights, we
are forced to be explosive in very short periods of time…If we do not train
like that, how do we expect to perform like that when it counts.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Try starting off with 2-3 sets with each set consisting of
6-8 reps. Remember that here the reps should be kept low because we are working
on being powerful and explosive every time we push the sled.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2.<span style="mso-spacerun: yes;"> </span>Prowler Pull<br />
The Prowler Pull offers the same types of benefits as the push: work capacity
and help build muscle with very little stress on the body.<span style="mso-spacerun: yes;"> </span>To perform this exercise you are going to
have to strap either a TRX Suspension Trainer or a set of ropes to hold on
to.<span style="mso-spacerun: yes;"> </span>The key to this exercise is to
remember that we do not want to use our legs.<span style="mso-spacerun: yes;">
</span>Just focus on keep your arms straight and pulling in an explosive manner
towards you.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Number of sets and rep ranges are the same as the Prowler
Push.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3.<span style="mso-spacerun: yes;"> </span>Prowler Sprints</div>
<div class="MsoNormal">
This is definitely an all time favorite with all my
athletes.<span style="mso-spacerun: yes;"> </span>This exercise is not only great
for building up work capacity, but also increasing speed, power, and recovery.</div>
<div class="MsoNormal">
<br />
I normally set up two cones 20 yards apart and the distance that they athlete
covers will depend on where the athlete is in their training program.<span style="mso-spacerun: yes;"> </span>Remember to always keep the time that your
athletes complete the sprint in…this will allow them to compete against their
own time.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now turn off your computer…Head to the gym...And take the
necessary steps with the Prowler to win your next championship.</div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-53106664819152363222012-11-27T09:39:00.004-08:002012-11-27T09:43:00.974-08:00#1 Exercise Your Clients Should Be Doing<div style="text-align: left;">
<span style="font-size: 11.0pt;">Is it a Push-Up?<span style="mso-spacerun: yes;"> </span>NO</span></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Is it a Burpie?<span style="mso-spacerun: yes;"> </span>NO</span></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Is it that they should be
pulling a pick-up truck?<span style="mso-spacerun: yes;"> </span>HELL NO</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">The #1 exercise that your
clients should be doing is the Ultimate Sandbag Bear Hug Squat.</span></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKUDBj8Ti7j7dQ0STugAsErtSdzzI1IpvbjuhQJqfgRAV-_5_ecL075aAEQpqxDCp5piOjjT1HiHRlZs2civHuR7YmZ27eFBXEBpSPhuFqaOC8X_jlxKSAq02MU3Eo8iKtXtyCjYWH90w/s1600/US_3796.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKUDBj8Ti7j7dQ0STugAsErtSdzzI1IpvbjuhQJqfgRAV-_5_ecL075aAEQpqxDCp5piOjjT1HiHRlZs2civHuR7YmZ27eFBXEBpSPhuFqaOC8X_jlxKSAq02MU3Eo8iKtXtyCjYWH90w/s320/US_3796.jpg" width="212" /></a></div>
<span style="font-size: 11.0pt;"> For the longest time, I had a
big issue figuring out why some clients could squat very well and others had no
clue how to perform the movement.<span style="mso-spacerun: yes;"> </span>I
tried every method in the book, than I got invited by Josh Henkin to his DVRT
(Dynamic Variable Resistance Training) Level I Certification and he introduced
me to the Bear Hug Squat.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">The reason why the Ultimate
Sandbag Bear Hug Squat can help everyone achieve that perfect squat is because
the USB acts as a counterbalance to help align the client into perfect
squatting depth.<span style="mso-spacerun: yes;"> </span>It will also teach them
the value and importance of thoracic spine position and activation.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Here are some common
questions regarding the USB Bear Hug Squat:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Q:<span style="mso-spacerun: yes;"> </span>How do I set up the USB?</span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Place the USB
flat on the ground with the naked side of the bag up</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Straddle the
center of the bag with your knees slightly bent</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Grab underneath
the bag and make sure that when you pick up the bag that your shoulder blades
are pinched together, back is flat, and that half the bag is below your arms
when you pick it up (if the person is not able to hip hinge that low…place the
bag on a step so that the client is able to reach underneath)</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Drive up in an
explosive manner and now the bag should be lined up with the middle of your
body</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Q:<span style="mso-spacerun: yes;"> </span>What are some things that I should be looking
for before my client starts<span style="mso-spacerun: yes;">
</span>performing the USB Bear Hug Squat?</span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Locked out
Thoracic Spine…Remember if the Thoracic Spine is not look, this means that we
will be looking at a rounded back</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Traps that are
relaxed…No tension</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: 11.0pt; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 11.0pt;">Feet should be in
a 45 degree angle or less to allow the knees to push slightly outward.<span style="mso-spacerun: yes;"> </span>By making sure this happens, the client will
activate more of the hips, become more stable, and most of the time to allow
them to go deeper with the squat</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">Q:<span style="mso-spacerun: yes;"> </span>What are the recommend sets and reps?</span></div>
<div class="MsoNormal">
<span style="font-size: 11.0pt;">A:<span style="mso-spacerun: yes;"> </span>Every client is different, but I usually
tend to start with 3 sets of 5 reps. This does not mean to challenge them with
an <span style="mso-spacerun: yes;"> </span>extreme amount of load, but I would
rather you watch their movement and correct their form. Load is often a
variable that is overused…I would rather you work with ROM, Stability, Foot
Position, Tiempo, etc.</span></div>
RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-91484706506572384282012-09-23T14:56:00.001-07:002012-09-23T14:57:06.555-07:00Why Female Athletes Are Getting Hurt<style>
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<br />
Last weekend I got a tremendous opportunity to become a DVRT (Dynamic Variable Resistance Training) Master Trainer for Innovative Fitness Solutions. Not only was this an opportunity to learn from Josh Henkin, Troy Anderson, and Jessica Bento, but I also learned from the group of top fitness professionals that they brought in from all over the world. <br />
<br />
One of these fitness professionals that impressed me was Mitch Hauschildt. It will be very difficult to find someone in the industry with a resume like Mitch...So I decided to interview him about a topic that I am very concerned with..."Training The Female Athlete"<br />
<br />
Check out what Mitch has to say and see why Missouri State University trusts all of their athletes to Mitch:<br />
<br />
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<br />
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="color: red; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: red;">Can you state your job
title and description at Missouri State University?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
Prevention, Rehab, and Physical Performance
Coordinator for all 16 NCAA D1 Sports; Strength & Conditioning Coach for Women’s Basketball and
Volleyball</div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: red;">I know that you are a man of many hats...besides what you do at MSU, What other hats do you wear?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
I actually wear a lot of hats on a daily
basis.<span style="mso-spacerun: yes;"> </span>I am a husband and father of 2
small children.<span style="mso-spacerun: yes;"> </span>Obviously, judging by my
title at MSU, I do a lot of different things there.<span style="mso-spacerun: yes;"> </span>Additionally, I am the founder of Maximum
Training Solutions, LLC, a sports medicine consulting and education
company.<span style="mso-spacerun: yes;"> </span>I am also a Sports Medicine
Instructor for TRX and a DVRT Master Instructor for Innovative Fitness
Solutions.<span style="mso-spacerun: yes;"> </span>Outside of my professional
duties, I am also on the leadership team for Man Up, an organization that performs
Christian based missions work in Africa. </div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="color: red; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: red;">Can you talk a little
bit about young female athletes and why we are seeing more and more females
getting hurt while playing their sport?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
I think that there are a number of reasons
that all likely play a small role, but add up to something that is
problematic.<span style="mso-spacerun: yes;"> </span>First, female sports have
never been so popular.<span style="mso-spacerun: yes;"> </span>Thus, 20 years
ago, female athletes just didn’t play the amount of games and reps that they do
now.<span style="mso-spacerun: yes;"> </span>Thus, they are exposed to a lot
more injuries.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
Secondly, our female athletes are getting
taller and larger, but it just doesn’t seem that their overall strength levels
are improving at the same rate.<span style="mso-spacerun: yes;"> </span>So, they
have longer lever arms than ever, but no more strength, which provides them a
significantly lower mechanical advantage.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
Another major issue is the way that they
are being trained.<span style="mso-spacerun: yes;"> </span>Many young high
school females are lifting at their schools with no thoughts of possible gender
differences by the high school strength coach or physical education
teacher.<span style="mso-spacerun: yes;"> </span>Females aren’t being taught how
to use their gluts and hips appropriately, even though we know that they tend
to be at a genetic disadvantage in this area.<span style="mso-spacerun: yes;">
</span>They tend to have very little stability throughout their entire chain,
and very few people are teaching them how to decelerate safely under load.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
On top of all of these factors, you can add
things like poor nutrition, not enough attention to recovery, and hormone
levels as other likely factors.<span style="mso-spacerun: yes;"> </span>You put
all of this together and it makes for a recipe for disaster.</div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="color: red; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: red;">What types of injuries
do you see frequently coming up?<span style="mso-spacerun: yes;"> </span>In your
opinion, why are they coming up so frequently?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="color: red;"><span style="mso-spacerun: yes;"> </span></span>I still think that an ACL injury is most common, most feared
major injury.<span style="mso-spacerun: yes;"> </span>We have come a long way in
understanding why they continue to happen, but much of the research still isn’t
trickling down to youth parents and coaches, so the athletes at the greatest
risk are not getting what they need.<span style="mso-spacerun: yes;"> </span><span style="color: red;"></span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
The other injury that we are seeing more of
is hip pain.<span style="mso-spacerun: yes;"> </span>There isn’t a lot of good
research out there or good orthopedists who are successfully treating young
athletic hip injuries.<span style="mso-spacerun: yes;"> </span>Many of these hip
injuries can fall under the classification of hip impingement, where the femur
and pelvis don’t function properly and end up pinching other tissue around the
joint.<span style="mso-spacerun: yes;"> </span>Cartilage tears in the hip are
also becoming more prevalent, but not quite to the level of the impingement
cases.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
I believe that most of the hip pain that I
see is due to a lack of core stability.<span style="mso-spacerun: yes;">
</span>This is especially true of athletes with poor rotational stability
and/or poor deceleration.<span style="mso-spacerun: yes;"> </span>Thus, they are
unable to appropriately stabilize their pelvis and the hip flexor tries to make
up for the difference.<span style="mso-spacerun: yes;"> </span>That becomes
problematic in the long run.</div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="color: red; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: red;">What can be done to help
keep female athletes healthy before and after injury?<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoNormal" style="margin-left: .5in;">
The best things that young female
athletes can do to stay healthy is to eat right, get plenty of sleep, and train
hard during their off-season.<span style="mso-spacerun: yes;"> </span>Their
training needs to be done by someone who understands the female body and the
differences between training them and, say, a college football player.<span style="mso-spacerun: yes;"> </span>Their program focus must be on training for
stability in the lower body and core.<span style="mso-spacerun: yes;">
</span>This should start in isolated movement patterns, but must progress into
using their stability while running, decelerating, jumping, and rotating in
their sport.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="margin-left: .5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: .5in;">
And there is no replacement for
strength.<span style="mso-spacerun: yes;"> </span>At the end of the day,
strength is the fundamental basis of all athletic movement.<span style="mso-spacerun: yes;"> </span>Without strength, your athlete will never be
fast or jump high.<span style="mso-spacerun: yes;"> </span>The trick to a good
program is combining strength with stability and quality movement
patterns.<span style="mso-spacerun: yes;"> </span>When those are put together
into a quality, comprehensive program, the athlete stands a great chance at
staying healthy long term.</div>
<div class="MsoNormal" style="margin-left: .5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: .5in;">
For more information regarding Mitch Hauschild, please check out at www.maximumtrainingsolutions.com</div>
<br />RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com1tag:blogger.com,1999:blog-6505688131099330367.post-63450197703469617982012-02-29T06:23:00.000-08:002012-02-29T06:23:49.872-08:00"True Happiness"<div style="color: white;"> <style>
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</style> </div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">***WARNING***</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">This blog post in NOT about Fitness.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">Now, please continue to read!</span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">This past weekend was labeled as a “mini-vacation” for me, but had truly turned into something that I never expected.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span> </span>My fiancé and I were headed to Miami to celebrate a wedding for two of her close friends, Drew and Rory. We left on Friday and it happens that every night before I leave for a trip, there is not a chance that I can go to sleep. So as I watched episodes of “Dog…The Bounty Hunter” (P.S. If you haven’t seen that show, what are you waiting for, it’s Great American TV! lol), I signed up for the Todd Durkin Institute.<span> </span></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span> </span>After being accepted into the Institute, Larry had sent me a couple of emails that helped me catch up with the rest of the group. In these emails contained a lot of homework that I needed to do to not only improve my business, but more importantly, myself.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span> </span>One of the emails contained a message from one of the Coach’s in the group, Frenchy from Aspen, Colorado.<span> </span>The message is as follows:</span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="margin-left: 0.5in; text-align: center;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">“This New Year gives us the gift of more than 525,600 minutes. Many of us say we "don't have enough time", but for this next year, as with all other ones, we all get the same amount of time- about 525,600 minutes. What we do with the gift of these minutes determines the quality of our life, the level of our happiness, the value of the memories we create and the difference we can make in the world. <br />
<br />
Our lives are determined by how we choose to live our 525,600 minutes each year. Minutes spent stressed or worrying is wasted. Fear not only kills our dreams, it also diminishes our minutes without providing productive results. None of our unused minutes can be saved as "rollover" minutes for the next year. None can be given to others and unused ones will be lost forever. When we look at our minutes from this perspective, it helps us realize the gift we've been given.”</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span> </span>After reading this, all I was capable of saying was, WOW. I am one of those people that are always saying that there is not enough time in the day, but is there really?<span> </span>I think by reading this short message from Coach Frenchy, we all should be able to take notice that there is plenty of time for the important things.<span> </span><br />
<br />
</span></span></div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">What are the important things in life? Well, I can’t tell you what is important to you, but what I can do is give you a couple of tips that will help you decide for yourself:</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoListParagraphCxSpFirst" style="margin-left: 0.75in; text-indent: -0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span>1.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><b><span style="font-family: Arial;"><span style="font-family: Arial; font-weight: bold;">Be Positive:<span> </span><span> </span></span></span></b><span style="font-family: Arial;"><span style="font-family: Arial;">It is important to take notice and realize that in everything we do, we have a choice. Take notice that nobody has the power to put you down or have the power to make you make decisions that you are not happy or comfortable with. We are our own person and have the ability and potential to create our own pathway of life.</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span>2.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><b><span style="font-family: Arial;"><span style="font-family: Arial; font-weight: bold;">Let Go Of The Past:</span></span></b><span style="font-family: Arial;"><span style="font-family: Arial;"> <span> </span>Why are you wasting your precious time in the present with time in the past that you do not have any control over anymore? Get over it and move past it.<span> </span>Everything in this world happens for a reason. If something happens to not go your way, move on and learn from it. It can only make you stronger and prepare you for the challenges of what’s to come.</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span>3.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><b><span style="font-family: Arial;"><span style="font-family: Arial; font-weight: bold;">Baby Steps…Small And Consistent Steps Forward:</span></span></b><span style="font-family: Arial;"><span style="font-family: Arial;"><span> </span><span> </span>You must have faith and trust in what you are doing. That faith and trust will carry over with your intuition that you are doing the right thing for your future. If your not getting that gut feeling that what you are doing is something beneficial or helping you take another leap forward, rethink it. If your plan does not work on the first try, keep moving forward. Don’t keep over analyzing and dwelling on your mistake(s). You will come to realize that you have just wasted so much time on this one problem. Stop holding yourself back and making excuses. Move forward.</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span>4.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><b><span style="font-family: Arial;"><span style="font-family: Arial; font-weight: bold;">Laugh:</span></span></b><span style="font-family: Arial;"><span style="font-family: Arial;"><span> </span><span> </span>Remember, that life is short. Look back at the past years. How fast did they go by? When our time is over on this earth, we are not judged by what is in our bank accounts or how many boats we own. We are judged by the quality of our life. Take time to enjoy the people around you. Stop stressing for a couple of minutes a day and take the time to smile and laugh. Do this tip alone for a week and I promise that your life will take a turn for the better. Positive energy only attracts more positive happenings. Who wants to be around a “Debbie Downer?”.</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;"><span>5.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><b><span style="font-family: Arial;"><span style="font-family: Arial; font-weight: bold;">Spend Time With The People You Love:</span></span></b><span style="font-family: Arial;"><span style="font-family: Arial;"> <span> </span>This brings me back to Drew and Rory’s Wedding. I got the chance to witness people that have been in each other’s lives since the beginning of college, who all come together for the unity of two people in their circle of friends.<span> </span></span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: 0.25in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">Now the “Real World” has separated them for the time being, but you know just watching them come together that different states or countries cannot separate their love for each other.</span></span></div><div class="MsoListParagraphCxSpLast" style="margin-left: 0.75in; text-indent: 0.25in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">We need to learn to appreciate and cherish the people that are close to us. If they happen to get away, do what you have to do to get them back into your life.<span> </span>We only live once. Be responsible for how your life turns out in the long run.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">These tips will not only help your personal life, but will also you’re your business succeed. We cannot be “SUCCESSFUL” if we are not happy.<span> </span>Happiness comes from within and is not captured through material things.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">Thank you Drew, Rory, Rachel, Brownlee, Heather, Lindz Ryan C., Lauren L., and anyone that I have not mentioned from this past weekend. These people showed me what life is truly about. BEING HAPPY AND WITH FRIENDS.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">I am going to end this article with a song that I would like everyone to listen to. ”Home” by Edward Sharp and The Magnetic Zeros. This is the song that Drew and Rory ended their wedding to. I have never heard of the song before, but I just sat and listened to the words. I watched all of their friends come together for one last dance.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">Remember, I am not asking you to like the kind of music of which it is, but I am asking you to truly listen to the meaning and the depth of where it is coming from.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial; font-size: small;"><span style="font-family: Arial; font-size: 12pt;">Thank you.</span></span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-1460572386696338942012-02-27T06:47:00.000-08:002012-02-27T06:47:43.849-08:00"Is Weight Training Necessary During The Baseball Season"Over the last month many players and parents have approached me with questions regarding their strength and conditioning <br />
program. One question that is frequently asked is “How important is it to Strength train during the season?” Since so many players <br />
and parents have asked this question and I am sure that there are plenty of other people out there asking the same question. <br />
I have decided to write a quick DO'S and DON"T list that will answer questions about Strength and Conditioning during the Baseball Season.<br />
<br />
In-Season <b>DON'T</b>: <br />
<br />
-<b>DON’T</b> stop weight training. You must look to change the volume and intensity in your workout. The weight training part <br />
of your workout should only last about 30-35 minutes. The remainder of the hour will be filled with Prehab, Cardiovascular, <br />
Core, and Flexibility. A result of not weight training during the season will be decreased strength, power, conditioning, and <br />
ultimately performance. <br />
<br />
-<b>DON’T</b> perform a split routine. Rather 23 fullbody sessions each week works best for most.<br />
<br />
-<b>DON’T</b> follow the theory of “light weight and high reps”. Keep the intensity and drop the volume. The object is to maintain <br />
the strength that you obtained during the offseason and maintain that all year.<br />
<br />
-<b>DON’T</b> waste time training small muscle groups with isolation exercises such as bicep curls, wrist curls and calf raises. You <br />
will get plenty of work to these muscles during your compound exercises.<br />
<br />
-<b>DON’T</b> train the day before a game unless you have found this specifically works for you. <br />
<br />
-<b>DON"T</b> let In-Season training session go beyone 60 minutes. This will include 30 minutes of weight training and 30 minutes of Prehab, Core, and Flexibility <br />
<br />
-<b>DON’T</b> eat junk food…including soda and coffee. <br />
<br />
-<b>DON’T</b> underestimate the value of sleep. Get off Facebook, Xbox, or anything else that keeping you from getting your 8 <br />
hours of sleep. <br />
<br />
-<b>DON’T</b> ignore what your body is telling you. Learn to pull back when your body is fatigued and push it into another gear when you are feeling good. <br />
<br />
In-Season <b>DO</b>: <br />
<br />
-<b>DO</b> weight train. I have found 2-3 sessions per week lasting 60 minutes works best to maintain strength, speed, power and <br />
help facilitate recovery. Each session should include Strength, Prehab, Cardiovascular, Core, and Flexibility. <br />
<br />
-<b>DO</b> use compound movements such as pullups, pushups, squats, lunges and deadlifts. <br />
<br />
-<b>DO</b> focus on the speed of the bar. Explosive athletes need to be explosive in their training, so that they are explosive on the <br />
field. <br />
<br />
-<b>DO</b> perform sets of low reps between 8 and 10. <br />
<br />
-<b>DO</b> train immediately after or the day after a game. <br />
<br />
-<b>DO</b> perform a few static stretching sessions per week, lasting between 10-15 minutes after practice or a weight training <br />
session. This will help recovery and regeneration of the body, which will keep you fresh, fast, strong and feeling great. <br />
<br />
-<b>DO</b> perform a few sets of external rotation exercises and scapular exercises a few times a week. Keep weight light on these <br />
and train within 1215 rep range with these. <br />
<br />
-<b>DO</b> eat whole foods and focus on getting adequate amounts of quality proteins, carbohydrates and healthy fats. <br />
<br />
-<b>DO</b> keep your body properly hydrated. Everyone knows this, but few do it. This does not mean tons of sugar laden sports drinks. Water with added electrolytes works just as well. Simply add a small pinch of sea salt to every 1 liter of filtered water you drink.<br />
<br />
For more information or In-Season Programs that Leverage Training Center has to offer...Please contact:<br />
Rich Mejias<br />
Leverage Training Center<br />
Co-Owner/Strength and Conditioning Coach<br />
rich@leveragetrainingcenter.com<br />
845-641-1549RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-86330904116182696592012-02-14T21:28:00.000-08:002012-02-14T21:28:05.125-08:00"Modern Day Core Training For Firefighters"<style>
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<div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">Does this sound like your “Core Workout”?</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">100 Crunches</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">100 Decline Sit-ups w/25lb plate</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">100 Side Bends w/45lb plate (50 each side)</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">If this sounds like your “Core Workout”…than my friend…we really have some work in front of us.<span> </span>This is the same exact “Core Workout” that bodybuilders 20-30 years ago did to look good in front of the mirror.<span> </span>As a Firefighter, even though it is nice to look good in front of a mirror, it is much more important to be functional with your “Core Workout”.<span> </span>What you do inside of the gym may mean the difference between you saving or not saving a 6-year-old child in a burning building.</span></span></div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">To become the best Firefighter that you can be, you must always look to improve upon your total body strength, core strength, and overall endurance.<span> </span>As a Firefighter, working out is not only beneficiary for your health, but helps to benefit others in case of need and emergency. I am sure there have been plenty of scenarios in which you had to pry through doors, carry heavy objects/people, or push yourself through extreme measures to complete a task. Have you ever asked yourself that if you trained the right way, meaning, a specific type of training for which your body needs to train in order to help enhance performance; could you have done that job better? Faster? More efficiently?</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">There are so many reasons why I feel it is necessary to have a strong core.<span> </span>Here is my top five:</span></span></div><div class="MsoListParagraphCxSpFirst" style="margin-left: 1in; text-indent: -0.25in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"><span>1.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">Strong Core is essential to a healthy lower back</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; text-indent: -0.25in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"><span>2.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">Enhances balance and stability</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; text-indent: -0.25in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"><span>3.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">Improve posture</span></span></div><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; text-indent: -0.25in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"><span>4.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">Improve functional movement</span></span></div><div class="MsoListParagraphCxSpLast" style="margin-left: 1in; text-indent: -0.25in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"><span>5.<span style="font-family: Times New Roman; font-size: xx-small;"><span style="font: 7pt "Times New Roman";"> </span></span></span></span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">Help you lift heavier loads…like a human body</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">Are these enough reasons to continue reading this article?</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">When I train Firefighters, their program design will always include some hard-core fitness, weight training, plyometric, and endurance training. Not to forget to mention that every session WILL include core training.</span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">Top 3 “Bang For Your Buck” Core Exercises:</span></span></b></div><div class="MsoNormal" style="background: none repeat scroll 0% 0% white;"><span style="color: black; font-family: Times; font-size: x-small;"><span style="color: black; font-family: Times; font-size: 11pt;"><br />
<b><span style="font-weight: bold;">1.<span> </span></span></b></span></span><b><span style="font-size: x-small;"><span style="font-size: 11pt; font-weight: bold;">Turkish Get-Up</span></span></b><span style="color: black; font-family: Times; font-size: x-small;"><span style="color: black; font-family: Times; font-size: 11pt;"></span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">The Turkish Get-Up is one of an exercise that every one should be doing, and do not see enough of.<span> </span>This exercise has an endless number of benefits such as total body coordination, proprioception, overall mobility, shoulder strength, and most importantly core strength.</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">How does the Turkish Get-Up work the core? The load is continually held overhead while you progressively move through the steps of the exercise underneath the load. By having the load overhead, moving from a supine position to standing position, forces the oblique’s and transverse abdominals to stabilize, while the rectus abdominals are used to prevent spinal flexion. So what does this say to me?<span> </span>A hell of a lot of core work.</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;"></span></span><b><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt; font-weight: bold;">3. TRX Body Saw</span></span></b></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">The TRX Body Saw is a complex move that I first learned from Dr. Stuart McGill, one of the world’s leading researchers on the lower back and core.<span> </span>Dr. Stuart McGill’s research has shown that repeated spinal flexion (which is what happens when you perform crunches and sit-ups) damage spinal discs.<span> </span>You can actually get a more challenging workout for your abdominals without increasing the risk of injury to your back.<span> </span><span> </span></span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">The TRX Body Saw </span></span><span style="font-size: x-small;"><span style="font-size: 11pt;">is a core exercise that I always recommend my athletes add into their programming. It provides a combination of stability and mobility. It is a very deceptive and challenging move and requires you to totally lock up the core before you start to incorporate any type of movement.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt; font-weight: bold;">3.<span> </span>Ultimate Sandbag Shoveling</span></span></b></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">Ultimate Sandbag, or USB, Shoveling closes the gap between the weight room and functional movement. It may sound great for a Firefighter to be able to do 100 crunches in a certain amount of time with no rest, but unfortunately will not help them in a case of emergency.</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">USB Shoveling is another one of those exercises that may look to be deceiving.<span> </span>This is because of the dynamic rotational movement needed to properly execute this exercise. This movement is without a doubt a total body movement. Relying solely on the trunk will place unnecessary stress on the spine, but by taking advantage of the power in the hips can prevent any back injuries during rotation.<span> </span>Also just like the Turkish Get-Up, the USB Shoveling provides hip mobility which will prevent Firefighters for having their hips lock up and allowing for extreme stress to be placed on their lower back.</span></span></div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: x-small;"><span style="font-size: 11pt;">Another unique aspect that USB Shoveling provides is the eccentric load in a multi-planar base.<span> </span>Eccentric load and extreme ranges of motion are two variables that bridge the gap of why people get injured during training.</span></span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-10410275410512086722012-01-24T06:49:00.000-08:002012-01-24T06:49:10.549-08:00“Are You Training For Your Profession?”<style>
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<div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Does your routine look a little like this?</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Monday:<span> </span><span> </span>Chest and Triceps</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Tuesday: <span> </span>Back and Biceps</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Wednesday:<span> </span>OFF</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Thursday:<span> </span>Legs and Shoulders</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Friday:<span> </span>Arms (you have to do arms before you go out to the bars or clubs)</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">We are all guilty of training in the bodybuilding style of working out, and there is nothing wrong with this style! That is if you have a job that requires you to look like a statue. If this does not fit your job criteria or description, then we will need to look into adjusting your programming style a bit to fit what your job demands from you.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Let’s look deeply into one profession that I would recommend to not train like a bodybuilder, but like Firefighters.<span> </span>Being a Firefighter requires you to have strength in difficult situations.<span> </span>You may be required to move another person’s body from one area to the next, you may have to climb several flights of stairs before getting to the fire, and you may even be asked to break down doors to get to the fire. All of these actions require total body strength! If your caught in the mentality of thinking that laying on a bench while pushing 80lbs dumbbells are going to get you there, then YOUR WRONG! Your WRONG decision may cost someone their life, or even getting the job done more proficiently.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">When I take on the responsibility of training a Firefighter, I treat him just as if they were one of my athletes.<span> </span>We look to improve his or her strength, conditioning, speed, and agility. All of this being done in total body movements.<span> </span>If your job requires total body movement, why wouldn’t you train that way?</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">This is why I, without a doubt, truly believe that every Firefighter or athlete should be training with equipment such as the TRX Suspension Trainer and Josh Henkin’s Ultimate Sandbag.<span> </span>Both are based upon changing stability and leverage to enhance strength and perceived load.<span> </span>In most cases, people tend to think that the only way to increase the level of difficulty in an exercise is to increase the load. This is not the case and far from the truth. Variables such as speed, range of motion, and complexes can take any workout to the next level. My favorite variable to work with are the complexes. When my athletes see me pulling out the Sandbags or heading over to the TRX Suspension Trainers at the end of the session, they already know that it is time for what I like to call, “The Finisher”.</span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Here is a sample “Finisher” that I would use to finish off a training session:</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">TRX Chest Press x 10 reps</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Ultimate Sandbag Rotational Lunge x 10 reps</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">TRX Single Arm Rows x 10 reps each arm</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Ultimate Sandbag Cleans x 10 reps</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">TRX Mountain Climbers x 10 reps each leg</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Ultimate Sandbag Overhead Chops x 10 reps</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">This workout can be used as a “Finisher”, or depending on the number of times that you look to complete it, can also be used as a complete workout.<span> </span>You will find that this type of workout and training involves everything from strength, conditioning, explosiveness, etc. Being versatile and open to expanding the training to this level will not only help you achieve your fitness goals of getting into the best shape of your life, but can make that much of a difference in saving someone else’s.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Both the TRX and sandbags are based upon changing stability, to enhance strength and perceived load. Manipulating leverage with TRX training may be familiar to many, but we can accomplish the same goal by changing the leverage of both body position and load position with the sandbag. Far too many times an external load is added. This philosophy of multi-planar whole body training gets lost. In order to allow incremental progressions, and to be able to add in more variables into your training, you need to be able to succeed at the first step and build from there. You will have far more options you will soon discover when you start to open your mind to a specific type of training. Be thoughtful about why you are training mindfully open about how you will train.</span></span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-74924704647991421452012-01-15T19:00:00.000-08:002012-01-15T19:00:29.391-08:00<style>
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<div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">“Next Generation”</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="margin-left: 2in; text-align: center; text-indent: -2in;"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">Networking </span></span></b>(noun):</div><div align="center" class="MsoNormal" style="margin-left: 2in; text-align: center; text-indent: -2in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Forming</span></span><span> business connections and contacts through informal social meetings.</span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Does this pretty much sum up your definition of networking? I would say for most it does, but I am hoping that by the end of you reading this blog, you will come to a new understanding and openness to the thought of this word. I hope you decide to add one more word to the definition, and it being: “FAMILY”.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Let’s first discuss why I feel the need that everyone needs to have a “network”.<span> </span>I have been in the fitness industry for over 13 years now, and I have a saying that I not only say to myself, but also preach to my clients.</span></span></div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">”Every day in every way, I promise to become 1% better than I was the day before.”</span></span></div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">This saying pushes me to educate myself in not just the strength and conditioning part of training, but to implement and become knowledgeable in nutrition, supplementation, Rehab, etc.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">After spending hundreds of hours reading books, shadowing physicians, watching DVD’s, and listening to podcasts, I realized that it was almost impossible for me to become an expert in these categories. When I became aware of this problem, I did not like the idea of it, so I contacted me mentor and told him about my frustration.<span> </span>Listening to him calling me an idiot for about 5 minutes, have gave me two great pieces of advice.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">#1 CREATE A NETWORK:</span></span></div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Create a group of fitness professionals in the industry that are experts in the areas that you are not an expert in.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">He was exactly right. If you take the number of hours that I had spent trying to learn other aspects of the industry, it was countless. I could have spent those hours becoming the best at what I do right now.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">#2 YOUR BUSINESS FAMILY:</span></span></div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Now I know when you first hear this you immediately think, ”Do I have to work with my family?” The answer to that is “HELL NO!!!”<span> </span>When we say family works, we mean not to just associate yourself with just anyone, but to find people that you trust, find people that you would trust with your family, people that you care whether they succeed and are willing to help them succeed. When this selection process is officially completed, make them feel like family. Family looks out for each other. Family is always there for each other. This relationship cannot be based on money, but has to be based on trust. If they feel like family and are willing to do all the things for you that you are willing to do for them, then everyone wins in the end. This especially applies to the client.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">I have spent the last 3 years fine-tuning my network and can finally say that I have my family selected.<span> </span>These people are not only a part of my fitness career, but have now all become members of my REAL family.<span> </span>These people will all be at my wedding, at family engagements, and even dog sitting.<span> </span>We have created a name for our networking group: “NEXT GENERATION”.</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="text-align: center; text-indent: 0.5in;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Watch out for the “NEXT GENERATION”! We will be presenting at seminars all over the country and hopefully taking our show to Canada very soon.<span> </span>We will also be hosting networking events that will make bring together fitness professionals in the area, to make the selection process that much easier for everyone.</span></span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-88111271543493782082011-10-26T05:11:00.000-07:002011-10-26T05:11:06.066-07:00“Other 23 Hours”<div class="MsoNormal" style="text-align: center;">I don’t think that there is anyone in this world that likes to actually talk about training more than me. I also don't believe that there is anyone is this world that likes helping people get the results that they are looking for more than me. That should ultimately be the mentality for any trainer.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">Let's do ourselves a favor, and put training to the side for now and concentrate on something I like to call the “Other 23 Hours”.<span> </span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">I am going to be completely honest with you right now, you can have the GREATEST Strength Coach, the GREATEST Personal Trainer, or the GREATEST Training Partner, but what you eat can make or break the effectiveness of your program. Can we all come to agree that the number of hours of sleep has the ability to make or break your effectiveness in the gym?<span> </span>Can we come to agree that if your body is not given the proper amount of nutrients, it can effect how you feel throughout the day? I would hope so!</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">Now that I am done ranting about what is probably not being focused on, let’s talk about what needs attention, and what is the best way to get it done.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">GOAL PLANNING:</div><div class="MsoNormal" style="text-align: center;">Goal planning is always Step #1.<span> </span>I always like to tell my clients that if they are not planning to succeed, they are actually planning for failure.<span> </span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">During the first session with a client, I always like to sit down (OK, I never sit down with them, I am always having them do something) and discuss what they were looking for from me in terms of their fitness goals. I have heard goals such as to lose 80lbs of flab and put on 50lbs of lean muscle over one summer. I have also heard of goals such as increasing their throw to 88mph from their current 72mph.<span> </span>These goals are not realistic and are also creating an environment for failure.<span> </span>Neither is acceptable.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">My position at goal planning is to establish a plan where the client and I can come to terms with something that is realistic and achievable. We also want to set expectations and goals that can help the drive of the athlete, to bring out a greater opportunity for improvement that everyone can be happy with.<span> </span>So when it comes to the talk about weight loss, we always break it into 10-15lb increments (depending on the individual client).<span> </span>When the goal is to increase lean muscle, we look to gain 2-3lbs of muscle per month.<span> </span>This goal is often the most difficult to explain because the results on paper are not super impressive. Again, it is my job to let the client know that we are looking to increase muscle, not weight.<span> </span>If he gains too much weight, too fast, then we may have another problem on hand, which can be too much body fat.<span> </span>As for my athletes that are looking to throw harder, all I do is explain that the stronger and more in shape they are, the more their body will be able to produce. I usually leave it there, and if they comply with the program, I know that they will be happy with the results that they worked hard for.<span> </span>This method has never steered me wrong.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">DIETS:</div><div class="MsoNormal" style="text-align: center;">Diets DON’T work. Diets have NEVER worked. Diets will NEVER work.<span> </span>I could leave this section just like it is, but I'd like to get into some more detail.<span> </span>In order to become successful and reach your goal, a diet that cuts out calories, carbs, or fat is not the right route to take.<span> </span>You want to head in the direction that will enhance your fitness goals in the fastest and safest way possible. It is all about a “Lifestyle Change”.<span> </span>It’s not about what you are going to cut out, but rather what you are currently eating, with a better option.<span> </span>This is what I call my “Lifestyle Meal”.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">A “Lifestyle Meal” consists of Lean Protein (eggs, chicken, fish, beef, low fat diary, etc.), Fibrous Carbohydrates (fruits and vegetables), and Starchy Carbohydrates (sweet potatoes, brown rice, oatmeal, etc.)</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">Some other things that I suggest are to avoid processed foods, simple sugars, saturated fats, and hydrogenated oils.<span> </span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Another important thing that everyone should know or at least be familiar with is the number of meals consumed.<span> </span>If you think that you should only be eating 3 meals a day, then YOU ARE DEAD WRONG.<span> Ideally, </span>5-6 meals per day, which includes breakfast, lunch, dinner, and 2-3 snacks.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">SLEEP:</div><div class="MsoNormal" style="text-align: center;">There is an old saying regarding sleep and performance.<span> </span>Simply put, “Well Rested = Well Tested.” This one true maxim.<span> </span>A recent study done on Stanford University Athletes showed that those who received 10 hours of sleep a night, performed faster and stronger than less rested athletes.<span> </span>The study also showed that a full nights sleep comes better moods and higher levels of alertness.<span> </span>Now, if you don’t think this can help your performance either in the gym or on the playing field, I am not what else tell you.<span> </span>This is not just something to help athletic performance, but an important factor that can help benefit you in every day life.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">SUPPLEMENTS:</div><div class="MsoNormal" style="text-align: center;">This is one topic that the biggest rave, and the worst chatter.<span> </span>Let's first understand what a supplement is exactly. A supplement is something additional to take in to your body that you may not be receiving in your regular nutrition program to help enhance either athletic performance, recovery, or health.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Some frequently asked questions that I never hear the end of are: What is the best multivitamin?<span> </span>What is the best creatine?<span> </span>What is the best protein powder?<span> </span>My answer is always consistent, how is your nutrition?<span> </span>How is your workout program?<span> </span>The usual response is either a "it's okay, or not so good.<span> </span>Please don’t worry about what supplements you need, if you are not taking care of yourself nutritionally or exercising regularly. If and when those two things are up to par, then we can talk about some supplements such as protein powder, multivitamins, BCAA, Fish Oils, Glutamine, etc.</div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;">I wish I was able to say that what I do in the gym with clients is the most important thing in regards to fitness goals. But the bottom line is that when you have the capability in the 23 hours on your own to fall off track, that one hour that you have with me, you better be focused and think about why you are here. Find that inner strength that drives you to become the best.</div><div class="MsoNormal" style="text-align: center;"><br />
</div>Take care of the “Other 23 Hours”.RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-9682656452398795602011-10-13T11:54:00.000-07:002011-10-13T11:54:54.859-07:00"No Prowler...No Problem"<div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>I feel so lucky to be fortunate enough to be able to co-own a facility that allows me the opportunity to train my clients in a way that would make it very difficult to do in a big box gym.<span> </span>The concrete walls allows for great power training with medicine balls, the open floor design allows for everything from Metabolic Training to sprints, and conditioning with the Prowler or Sled Dog.</sub></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>If you are not familiar with the benefits of the Prowler or Sled Dog, come see me! It is one of the best tools for conditioning. It gives the ability to build lower and upper body strength and endurance, and can also be used for either pushing or pulling activities.<span> </span>Now, I highly suggest that if you have never gotten your hands on one before to find a gym or trainer that has one, and use it ASAP.<span> </span>Once you have experienced the Prowler or Sled Dog, you will not want to waste any time in purchasing one for your training, and oh yeah! For your clients too!</sub></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>Now, some of us train or work in a big box concrete gym, or are in a situation where there is no access to these training tools, but still want to get the benefits that it offers. We have a solution! Here are some substitutes for the Prowler/Sled Dog:</sub></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>1:Hill Sprints</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>Hill sprints are by far the BEST option. Outside of Leverage Training Center, we have a steep driveway that is about 100 yards. As long as the weather permits, our clients spend some time getting very familiar with this driveway at the end of each session.<span> </span>We use it to improve conditioning and power.<span> </span>This is not only a great option for our athletes, but also for our general population. </sub></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>2.Stairs</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;">Take advantage of being outside! Another great option would be to go to a local high school or building and hit the stairs.<span> </span>This is definitely something that your legs will hate you for the next day, but secretly love.<span> </span>When I was in college, I visited Wake Forest University to visit a friend. He brought me into their football stadium for a sick lower body workout. No joke, our workout was to hit every, YES I SAID EVERY, step in the stadium.<span> </span>Not only does this work on leg strength and conditioning, but also balance.<span> </span>Make sure you drink your coffee before this workout, because you will want to be at your best. Make sure you pay attention and take caution, because before you know it, you may trip and fall flat on your face. Doesn't look good when you are trying to compete with someone or yourself.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>3.300 Yard Shuttles or Suicides</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub> As a Strength and Conditioning Coach, I have noticed that most college teams ask their athletes to perform some form of the 300 yard shuttle during their mandatory fitness test.<span> </span>The 300-yard shuttle can be done in many different increments (30 yard, 50 yard, and 100 yard) and is always timed.<span> What I usually like to</span> do is to either decrease the finish time that the shuttle has to be completed in or decrease the rest period in between sets.<span> </span>This is a great option for any athlete that is looking to improve his 40 or 60 times or a person that is looking for weight loss.</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub><br />
</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub> “Suicides”</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub> This is another option, and an option that everyone has probably done at some point in their life, whether it be in gym class or for any competitive team. Again, looking at the variables for distance, time of completion, and time of rest that can be altered according to the client.<span> </span>Please remember that the entire variable is dependent on the level of your client.</sub></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>Now, lets get things straight. I love the Prowler/Sled Dog, but as great as it is, it can also be overused.<span> </span>Your client has hired you to not only help them reach all of their fitness goals, but to also keep training fresh and exciting.</sub></span></div><div class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>Now, we have talked about how great the Prowler/Sled Dog is and have given you options as to what you can do if you don’t own one, but now it is time to do work.<span> </span>Don’t prescribe something to your clients until you have done it a minimum of 50 times.</sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>THAT’S RIGHT! </sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>50 times. </sub></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: large;"><sub>Own it before your prescribe it.</sub></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">With that said…</div><div style="text-align: center;"><span style="font-size: x-large;">TI<a href="" name="132f815575098b34_132f604965aab90e__GoBack" target="_blank"></a>ME TO GET TO WORK!!!<span> </span></span></div><div style="text-align: center;"><span style="font-size: x-large;">LET’S GO!!!</span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-83006567999063608112011-10-05T05:08:00.000-07:002011-10-05T05:08:30.814-07:00Final Quarter of 2011...Its Not Too Late<style>
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<div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Today’s date is Monday, October 3<sup>rd</sup>. </span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Do you know what that means?</span></span></div><div align="center" class="MsoNormal" style="text-align: center;"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">It means that my birthday is only 27 days away, so start shopping now because this is the most important day of the year. Not only that, but it also is the beginning of the final quarter of the 2011 year. This quarter includes Halloween, Thanksgiving, Christmas/Hanukah, which are all also known as WEIGHT GAIN SEASON. A season that everyone has experienced and probably wishes leaves faster than it comes.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Food will be everywhere, whether it be candy leftovers from Halloween, extra stuffing, pie, cranberry sauce and turkey from Thanksgiving, or the 13 Holiday Parties that you have been invited to. This is a long quarter, full of tempting food that is designed for you to gain weight.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">We can not forget to take into account the emotions of the holidays, lack of sleep, and an almost impossible schedule to keep. You are now creating an environment where weight loss is not even an option. At some point, we have to take responsibility for our actions and stop this trend. Doesn’t today sounds like a good time to start?</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">In order to get through the “Weight Gain Season”, We MUST have a plan. This plan consists of how we are going to handle each and every situation. Now you are probably saying to yourself that you have a plan every year and it just does not work.<span> </span>Planning on not eating at a party is not a plan, it is a recipe for disaster and I will put my next paycheck on the line that I will find you on the buffet line, not once, not twice, but three times.</span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Here are a couple of tips that will help you get through the “Weight Gain Season”:</span></span></div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;"><br />
</span></span><b><span style="font-size: large;"><span style="font-size: 16pt; font-weight: bold;">Tip #1</span></span></b></div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">SET REALISTIC GOALS:</span></span></b><span> </span>Please do not insult me and tell me that you have a holiday party every day in the month of December or that you can eat Thanksgiving Day leftovers for an entire month. Every Sunday, map out what your schedule looks like for the week. Treat each and every appointment just as if it was just as important as a doctor’s appointment. Would you ever miss a doctor’s appointment? Didn’t think so. So don’t miss a day of training or that run that you had planned. Try to stay away from eating out as much. Stay in and cook your own healthy meal. I guarantee you will enjoy it and appreciate it more, and save yourself at least a few hundred calories.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: large;"><span style="font-size: 16pt; font-weight: bold;">Tip #2</span></span></b></div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">WRITE IT DOWN:</span></span></b><span> </span>Do not keep your schedule that you made up on Sunday in your head. WRITE IT DOWN and keep a nutrition log of what you consume every day. This includes beverages and food. Research has shown that people that write down what they ate are more successful in losing weight, but more importantly keeping it off compared to people that don’t.</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Another great idea is to keep track of your weight. I like my clients to weigh in on Sunday morning, right before they right down their goals for the week. If the client has a great week and loses weight, then guess what? They want to continue the trend, and I guarantee that their schedule will reflect it. If they did not have as successful week as we would have wished…Guess what?<span> </span>Their schedule will also reflect it. They will push themselves harder to get the results that are wanted.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: large;"><span style="font-size: 16pt; font-weight: bold;">Tip #3</span></span></b></div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">PARTNER UP:</span></span></b><span> </span>Trying to loss weight during the Holiday Season is not an easy task and probably not something that should be taken on by yourself. To achieve this goal you are going to need commitment, dedication, and awareness.<span> </span>Research has shown that people that participate in groups are more successful in their weight loss journey.<span> </span>Whether it is a nutrition program, semi-private personal training, or just getting a group of friends together that have similar goals, put your group together TODAY.<span> </span>This will offer a support system during tough times, and can also be the stern voice that is sometimes needed when you start to stray off the path and into a different direction.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: large;"><span style="font-size: 16pt; font-weight: bold;">Tip #4</span></span></b></div><div class="MsoNormal"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">WORKOUT, WORKOUT, and WORKOUT:</span></span></b><span> </span>Now remember, a workout does not compensate for over-eating. (Remember gluttony is one of the seven sins!) If that was the case, we would all workout every day, ate what we had wanted, and looked the way we want. Well, guess what?<span> </span>That is not happening. Exercise does provide an increase in caloric expenditure, which in turn, allows us to take in more food.<span> </span>I love to, along with my clients, start the day with one hour of exercise.<span> </span>This is not only a psychological boost, but exercise is always the first thing thrown out the window when we have a busy schedule. Get it out of the way!!! Treat your workout (like I said before) like a doctor’s appointment. There is no way your are missing a doctor’s appointment.</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Lastly, if you don’t know what you are doing, don’t just try and wing it. Ask for help.<span> </span>I don’t try and attempt to fix my car, I go to a mechanic. I don’t try to do my taxes, I go to an accountant. I don’t try to pick out a suit, I go to my guy at Nordstrom’s (If you don’t have a guy, I highly suggest one) Therefore, if you don’t know what you are doing in regards to exercise, hire a trainer, join a semi-private group training session. Another option is joining a gym and hop into some Group Exercise Classes. </span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">Bottom line is, GET HELP.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt;">These are 4 tips that will not only help you get through the “Weight Gain Season” but will help you through your Weight Loss Journey. This is a journey that most of us travel on but very few are successful. It is now time to change this trend. </span></span></div><div class="MsoNormal"><br />
</div><div align="center" class="MsoNormal" style="text-align: center;"><b><span style="font-family: Cambria; font-size: small;"><span style="font-size: 12pt; font-weight: bold;">GET TO WORK!!!</span></span></b></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com1tag:blogger.com,1999:blog-6505688131099330367.post-76678656374418195272011-09-15T10:29:00.001-07:002011-09-15T10:31:05.579-07:00"Why Am I NOT Succeeding"<span class="Apple-style-span" style="border-collapse: collapse; font-family: Verdana; font-size: 13px;"><div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"> My mom once said to me, "I should try to positively influence someone else’s life on a daily basis."</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">This can be simply done by making another person smile, crack a joke to make them laugh, or even just ask them how their day was. Never underestimate the positive effect that reaching out, showing that you care, can have on other people.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div></div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"> A couple of month’s ago, a close friend of mine, Chris Flo of Flo Fitness, positively influenced my life by giving me a book called:</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"> “212 Degree’s, The Extra Degree” </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">by Sam Parker and Mac Anderson</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"> To make a short book even shorter, it basically talks about how 1% can take something and completely change it into something that can only be imagined.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Water is extremely hot at 211 degrees, but at 212 degrees this same water boils, turning it into steam, and is powerful enough to move a locomotive.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"> Now, you are probably wondering what this has to do with fitness or health, wondering if I am losing my mind, or turning into Dr. Phil. The answer is yes, yes and yes.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">Everyone knows of someone that has tried to make a commitment but just gave up. This can range from joining a gym, starting a nutrition program, or even just starting to walk every day for 20 minutes.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">What is stopping them?</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-size: x-small;">Is it: </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">Purchasing the membership?</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">Buying the nutrition program?</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;">Going out and buying a $3000 treadmill?</span></div><div class="MsoNormal" style="margin: 0px;"> <span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"> You know what stops them? It is that 1% of extra effort that takes hot water and turns it into steam.</span></div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">In "212 Degree’s", it talks about <b>Actions</b>.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Just because you want something, it does not mean you are ready to get it done.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Stop making excuses as to why these things are not being done, and just GET IT DONE.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Find it in your heart and soul to grasp that 1% that you know is in you and complete the task.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">This will not only affect the area that you are concentrating on, but most importantly help you with aspects of your life that you never thought can be affected.</span></div><div class="MsoNormal" style="margin: 0px;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"> Another aspect of life that "212 Degree’s" talks about is <b>Persistence</b>.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">We have a tendency to give up on things when it does not come easy, or even if we had already grasped the task but is too difficult to complete.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">My father once told me that his favorite soccer player, averaged per year, 8 shots on goal per game in a 35 game season.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Do you know how many goals he had scored?</span><span><span class="Apple-style-span" style="font-size: x-small;"> 12! </span></span><span class="Apple-style-span" style="font-size: x-small;">YES! 12!</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">That means that in the 35 games he had 280 shots on goal and only had 12 goals.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-size: x-small;">Do you know what that is? </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">Persistence.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"> He could have given up at any time, but pushed through it and made a career best season. </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"></span><span class="Apple-style-span" style="font-size: x-small;"> In order to become successful in your weight loss journey, or for that matter, anything in life, you have to first take action.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">If you do not take action, don't expect to get anything accomplished.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Second, you must be persistent.</span><span><span class="Apple-style-span" style="font-size: x-small;"> </span></span><span class="Apple-style-span" style="font-size: x-small;">Any problems in life are just speed bumps in your journey.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;">I could be the greatest Strength and Conditioning Coach, Personal Trainer, or whatever you want to call me, but if you do not take action and are persistent, then not even I can help you.</span></div></span>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com1tag:blogger.com,1999:blog-6505688131099330367.post-73961616021300875482011-08-28T05:29:00.000-07:002011-08-28T05:29:37.328-07:00“Stop Wasting Your Time”<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: medium;"></span></b>It is the night before Hurricane Irene, the tragedy that will soon be hitting New Jersey, and all that I could think about is:</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">”How am I going to get my workout in?”</div><div style="text-align: center;">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.</div><div style="text-align: center;">The two birds happening to be:</div><div style="text-align: center;">#1 Giving me an opportunity to workout.</div><div style="text-align: center;">#2 Being able to collect ideas for my next blog post.</div><div style="text-align: center;">Of course, I was not disappointed.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">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:</div><div style="text-align: center;">NO INTENSITY. </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">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?</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">After this experience, I was inspired to write an article regarding:</div><div style="text-align: center;">Pros Vs.Cons of Steady State Cardio and Interval Training.</div><div style="text-align: center;">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.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">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. </div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b><span style="font-size: medium;">Steady State Cardio</span></b></div><div style="text-align: center;"><b><u>Pros:</u></b></div><div style="text-align: center;">- Great for beginners</div><div style="text-align: center;">- Depending on your intensity and duration, this tends to burn more calories than interval training.</div><div style="text-align: center;"> - Can be done more frequently (depending on client, duration, and intensity)</div><div style="text-align: center;"> </div><div style="text-align: center;"><b><u>Cons:</u></b></div><div style="text-align: center;">- 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)</div><div style="text-align: center;">- 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.</div><div style="text-align: center;">- It is very difficult to burn a significant amount of calories unless it is done for an extended amount of time.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"> <b><span style="font-size: medium;">Interval Training</span></b></div><div style="text-align: center;"><b><u>Pros:</u></b></div><div style="text-align: center;">- 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.</div><div style="text-align: center;">- Allows the muscle to use fat for fuel more than Steady State Cardio</div><div style="text-align: center;">- 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.</div><div style="text-align: center;"><b><u>Cons:</u></b></div><div style="text-align: center;">- Intensity is inappropriate for beginners.</div><div style="text-align: center;"> - 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.</div><div style="text-align: center;">- Higher Risk For Injury. Activities such as sprinting, carries a higher injury risk than intervals performed on a bike.</div><div style="text-align: center;">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.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Stay tuned for Part 2 of “Stop Wasting Your Time”!</div><div style="text-align: center;"> We will cover the different Interval Training Workouts that can help spark some interest and spice up your workout.</div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-33504960058024427732011-08-23T19:35:00.000-07:002011-08-23T19:35:43.140-07:004 Things That Must Change In Your Workout, IMMEDIATELY"<div style="text-align: center;">I had recently attended a seminar with Joe Dowdell and Robert Dos</div><div style="text-align: center;"> Remedios, and there was one particular saying that really stuck with<br />
me and is the main reason for writing this post:</div><div style="text-align: center;"><br />
“If you are training your clients the way you trained them 5 years<br />
ago, you are an a$$hole.”<br />
Robert Dos Remedios<br />
<br />
Not sure if I could have been as blunt with such a statement if it<br />
was me saying it, but you know what, he is exactly right. Why are<br />
their still trainers in the industry that are making their clients<br />
walk 5 minutes before their workout to warm-up? What about making<br />
their client sit in a machine for the entire session when they know<br />
that this person just spent the last 10 hours of their day in a chair?<br />
This last one drives me crazy! Why are trainers still having their<br />
clients do crunches?<br />
<br />
When I first started in the industry 12 years ago, I will admit, I<br />
had my clients walk on the treadmill before our session, I had them<br />
sit on machines for an hour, and most embarrassingly, I had them<br />
perform crunches. I am guilty, but I also must say that I wanted to<br />
better my knowledge, and educated myself to a point where I understand<br />
that I am doing my client an injustice to have them do these things.<br />
My job is to provide a training environment where my clients can<br />
achieve their goals in the quickest, safest and most efficient way<br />
possible.<br />
<br />
If you are a trainer and not reading every day (I am not talking<br />
about books on push-ups. This is in regards to reading a book on<br />
understanding yourself and others.) or attending seminars (I dedicate<br />
10% of what I make to education, never settling with being where I am,<br />
always striving to be the best) then you are wasting not only your<br />
clients' money, but also their time.<br />
<br />
So if you train yourself, have a trainer that may be doing these 4<br />
things, or happen to be a trainer and looking to take yourself out of<br />
the stone age, Take these 4 things out of your programming.<br />
<br />
#1 5 Minutes Of Warming Up On The Treadmill:<br />
Do you really think having your client walk on the treadmill for 5<br />
minutes before a workout is preparing them to do work? The answer is<br />
simple, No. Every time your client comes to see you, the first thing<br />
that they should be performing is a Dynamic Warm-Up. This will not<br />
only get them ready for their workout, but will also increase<br />
flexibility, mobility, and elevate their heart rate. A dynamic warm-up<br />
will also increase the intensity of the workout and decrease chances<br />
of injury.<br />
<br />
#2 Get Off The Machines:<br />
Chest Press, Lat Pulldown, Shoulder Press, Leg Press, etc.,<br />
really? Are you still wearing wigwams or tights with the underwear on<br />
the outside? If so, then keep training with those machines. If not,<br />
then step up your training as you did with your wardrobe. Start<br />
integrating your training and throw in equipment like the TRX<br />
Suspension Trainer, Ultimate Sandbag, or Valslides into your program.<br />
You will get better results and make the training more interesting.<br />
<br />
#3 Crunches:<br />
Are people still doing crunches? If so, and you happen to be one<br />
of them, please let me do you a favor by taking a sledgehammer and<br />
repeatedly hit you in the spine with it. Crunches put the spine into<br />
flexion. Trust me when I tell you that your spine does not want that<br />
type of load. If you are looking to strengthen your core, look into<br />
doing stability exercises such as planks, side planks or chops. These<br />
types of exercises will not only work your core, but also your lower<br />
back. You cannot get those desirable abs without having a strong back.<br />
<br />
#4 LONG, SLOW DISTANCE CARDIO<br />
I don’t know about you, but I have better things to do with my<br />
time than to walk on a treadmill for 30-60 minutes. The most efficient<br />
way I have found is called interval training. I establish a certain<br />
amount of time for work, a certain amount of time for rest, and a<br />
certain amount of rounds that need to be done. Of course all of this<br />
depends on the level of your client. If 8-10 rounds are performed,<br />
without a doubt, it will put your 30-60 minutes of walking to shame.<br />
<br />
The bottom line is that change is not a bad thing. As long as there is<br />
education involved and reason behind it.</div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com1tag:blogger.com,1999:blog-6505688131099330367.post-22766146195925629062011-08-18T18:08:00.001-07:002011-08-18T18:08:39.312-07:00A Quick Look At A Concrete, Big Box Gym<div style="background-color: white;"><span class="Apple-style-span" style="font-family: arial,sans-serif; font-size: small;"><span style="color: black; font-family: Verdana;"><div class="MsoNormal" style="margin: 0px; text-align: center;">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.</div><div class="MsoNormal" style="margin: 0px; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;">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.<span> </span>I glanced in and noticed 15 people in the room getting ready for a 45 minute “Ab Blast” class.<span> </span>Now again, as a “people watcher”, I could not miss out on this one.<span> </span>First of all, does anyone REALLY need to specifically train one body part for 45 minutes?<span> Absolutely not!</span> I am always looking to learn from others, and thought maybe this can turn into a learning experience for me. Boy was I wrong.<span> </span>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.<span> </span>REALLY?<span> </span>Are people still doing crunches?<span> </span>Ok, whatever.</div><div class="MsoNormal" style="margin: 0px; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;">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.<span> The trainer</span> introduced himself and pulled out a tape measure from his pocket.<span> </span>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?<span> </span>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.<span> </span>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.</div><div class="MsoNormal" style="margin: 0px; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;">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.<span> </span>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.<span> 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</span><span> s</span>econd, a woman performing decline sit-ups with a 45 lb plate, with her meathead trainer. What's the reasoning and purpose?<span> </span>I am willing to bet that this woman would not be able to perform a 30 second plank.<span> Was</span> this the correct exercise selection for her?<span> </span>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:</div><div class="MsoNormal" style="margin: 0px; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><b><span>Functional training:</span></b><span> A classification of exercise, which involves training the body for activities performed in daily life.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span> </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span>I understand that this is a very vague definition, but it very accurate and precise.<span> </span>What was so functional about what she was doing?<span> </span>Does her daily life consist of putting groceries on the top shelf, while in an earthquake?</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span> </span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span>Ok, I am done for now.<span> </span>I really pulled two things out of my "concrete, big box gym" experience.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span> </span></div><div class="MsoNormal" style="margin: 0px 0px 0px 0.5in; text-align: center;"><span>#1<span> </span>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.<span> </span>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!<span> </span>Take on a mentorship! </span></div><div class="MsoNormal" style="margin: 0px 0px 0px 0.5in; text-align: center;"><span>Strive to become better at what you do.</span></div><div class="MsoNormal" style="margin: 0px 0px 0px 0.5in; text-align: center;"> #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.</div></span></span></div>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-35052854900774635242011-08-16T17:54:00.000-07:002011-08-16T17:54:33.385-07:00Make The Most Of Your Time On The Treadmill<div style="text-align: left;"><div style="text-align: left;"><span style="border-collapse: collapse; font-family: Verdana; font-size: 13px;"><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">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.</span></div></span></div><span style="border-collapse: collapse; font-family: Verdana; font-size: 13px;"><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;"> </span></div></span></div><div><span style="border-collapse: collapse; font-family: Verdana; font-size: 13px;"> <div class="MsoNormal" style="margin: 0px; text-align: center;"> <span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> This is a very slow paced way to get results, if any. In other words, y</span></span><span style="font-size: x-small;">ou 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.)</span></div></span></div><span style="border-collapse: collapse; font-family: Verdana; font-size: 13px;"> <div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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!</span><span><span style="font-size: x-small;"> Unfortunately, i</span></span><span style="font-size: x-small;">t 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.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span style="font-size: x-small;">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.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px;"> </div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">Here are 4 tips that will help you get to your fitness goals while using the treadmill:</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span style="font-size: x-small;">Tip #1:</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">Set Goals</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">Take a look at all the people that are successful in the business world and you will find one thing in common, Goal Sheets.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">When you are putting goals together, make sure that you are being realistic.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">When it comes to goal setting, I recommend starting off with time, whether it be straight running or interval training.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">After setting the foundation, look to set a certain number of calories burned in a particular time.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">Look to increase the amount of calories burned by 5, and keep the length of time the same. </span><span style="font-size: x-small;">This guarantees that the client is challenging themselves, working harder every time in that same allotted time.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span style="font-size: x-small;">Tip #2:</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">Warm-Up</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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?</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">What about before practice?"</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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?" </span><span style="font-size: x-small;">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.</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;"><br />
</span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span style="font-size: x-small;">Tip #3:</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">Push Yourself</span></div><div class="MsoNormal" style="margin: 0px;"><div style="text-align: center;"><span style="font-size: x-small;">The main reason why most individuals don’t start or struggle to continue with an exercise program is time. C</span><span style="font-size: x-small;">omplaining 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.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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?</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">Using calories or miles, can help you push your limits.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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.</span><span><span style="font-size: x-small;"> </span></span></div><div style="text-align: center;"><span><span style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span style="font-size: x-small;"></span></span><span style="font-size: x-small;">PUSH YOURSELF EVERY TIME YOU TRAIN.</span></div><span><div style="text-align: center;"><span style="font-size: x-small;"><br />
</span></div></span><div style="text-align: center;"><span style="font-size: x-small;">Tip #4 Cool Down</span></div></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span style="font-size: x-small;">Just as important as it is to Warm-Up, it is just as important to Cool Down.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">More often than not, I see clients have a great session, then head right into the locker room.</span><span><span style="font-size: x-small;"> </span></span><span style="font-size: x-small;">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.</span></div></span>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-36913180972004007652011-08-10T08:30:00.000-07:002011-08-10T08:30:14.749-07:008 Easy Nutrition Tips for Parents of Young Athletes<span style="font-family: Verdana; font-size: 13px;"> <div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">The basis inspiration of most of my blog posts come from the people in my life.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">To be more specific, the parents of the athletes.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span></div><div class="MsoNormal" style="margin: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif; font-size: x-small;"><br />
</span></div><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> An important factor that is overlooked and not taken so seriously, especially for athletes, is proper diet and nutrition. </span></span></span></span></div></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span></div><div class="MsoNormal" style="margin: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div class="MsoNormal" style="margin: 0px;"> </div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1. </span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">BREAKFAST</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Before we start talking about breakfast, A good breakfast is not bacon, egg, cheese, and home fries on a bagel aka a “BOBO”.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">It is also not cereal, donuts, or muffins. THIS IS ALL CRAP.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">A good breakfast includes choices such as: eggs, lean meat, oatmeal, milk, etc.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">2. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">WATER</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span></div><div style="text-align: center;"><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Drink more water! Stay off the sugary drinks like Gatorade and soda.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">3. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">NO DRIVE THRU’S:</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span></div><div style="text-align: center;"><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">If the place has a drive </span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">thru</span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">, it is not for you. ENOUGH SAID.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">4. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">FRUITS AND VEGETABLES</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">We all know that most young athletes are especially picky when it comes to eating fruits and vegetables.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> The more green on their plate, the better. The biggest part of your plate should be your vegetables. </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">5. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">LIMIT TAKE OUT</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Limit the number of times that you get take-out.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Even if you order something healthy, such as grilled chicken, you cannot control how things are prepared and cooked.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> M</span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">ake</span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> your meals at home and control the amount of calories that you take in.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">6. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">PORTION CONTROL</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">If your child is eating until he is completely full, you are creating bad habits of overeating.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> Gluttony has become a problem in today's society. </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">7. </span></span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">MULTIVITAMIN</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">I don’t know one person in this world that eats 100% perfect all the time and most likely neither do you.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">If you are not eating 100% perfect, than you are in a nutrient deficit and need a multivitamin.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></div><div style="text-align: center;"><strong><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">8. </span></span></span></strong><strong><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">POST-WORKOUT RECOVERY</span></span></span></strong></div><div style="text-align: center;"><strong><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"></span></span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></span><span><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> </span></span></span></span></strong><strong><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">This will improve the quality and rate of recovery, and help build a stronger, leaner athlete.</span></span></span></strong></div><div style="text-align: center;"><strong><span style="font-weight: normal;"><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></span></span></strong></div><div class="MsoNormal" style="margin: 0px; text-align: center;"> <span class="Apple-style-span" style="font-family: verdana,sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">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. </span></span></div><div class="MsoNormal" style="margin: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif; font-size: x-small;"><br />
</span></div><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">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.</span></div></span></div><div class="MsoNormal" style="margin: 0px;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana,sans-serif; font-size: x-small;"><br />
</span></div><span class="Apple-style-span" style="font-family: verdana,sans-serif;"><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">Improving the athlete inside and out,</span></div><div style="text-align: center;"> <span class="Apple-style-span" style="font-size: x-small;"> One athlete at a time.</span></div></span></div></span>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0tag:blogger.com,1999:blog-6505688131099330367.post-40573678796271667442011-08-06T12:31:00.000-07:002011-08-06T12:31:56.715-07:00Leverage Training Center "Workout of the Week" 08/06/2011This 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.<br />
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<a href="http://youtu.be/hejGH_YaGG8">http://youtu.be/hejGH_YaGG8</a>RichMejiashttp://www.blogger.com/profile/02547823679369419586noreply@blogger.com0