“Are You Training For Your Profession?”

Does your routine look a little like this?

Monday:         Chest and Triceps

Tuesday:        Back and Biceps

Wednesday:   OFF

Thursday:      Legs and Shoulders

Friday:            Arms (you have to do arms before you go out to the bars or clubs)

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.

Let’s look deeply into one profession that I would recommend to not train like a bodybuilder, but like Firefighters.  Being a Firefighter requires you to have strength in difficult situations.  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.

When I take on the responsibility of training a Firefighter, I treat him just as if they were one of my athletes.  We look to improve his or her strength, conditioning, speed, and agility. All of this being done in total body movements.  If your job requires total body movement, why wouldn’t you train that way?

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.  Both are based upon changing stability and leverage to enhance strength and perceived load.  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”.

Here is a sample “Finisher” that I would use to finish off a training session:

TRX Chest Press x 10 reps

Ultimate Sandbag Rotational Lunge x 10 reps

TRX Single Arm Rows x 10 reps each arm

Ultimate Sandbag Cleans x 10 reps

TRX Mountain Climbers x 10 reps each leg

Ultimate Sandbag Overhead Chops x 10 reps

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.  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.

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.

“Next Generation”

Networking (noun):

Forming business connections and contacts through informal social meetings.

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”.

Let’s first discuss why I feel the need that everyone needs to have a “network”.  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.

”Every day in every way, I promise to become 1% better than I was the day before.”

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.

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.  Listening to him calling me an idiot for about 5 minutes, have gave me two great pieces of advice.

#1 CREATE A NETWORK:

Create a group of fitness professionals in the industry that are experts in the areas that you are not an expert in.

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.

#2 YOUR BUSINESS FAMILY:

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!!!”  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.

I have spent the last 3 years fine-tuning my network and can finally say that I have my family selected.  These people are not only a part of my fitness career, but have now all become members of my REAL family.  These people will all be at my wedding, at family engagements, and even dog sitting.  We have created a name for our networking group: “NEXT GENERATION”.

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.  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.

“Other 23 Hours”

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.

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”. 

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? 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!

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.

GOAL PLANNING:

Goal planning is always Step #1. I always like to tell my clients that if they are not planning to succeed, they are actually planning for failure. 

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. These goals are not realistic and are also creating an environment for failure. Neither is acceptable.

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. So when it comes to the talk about weight loss, we always break it into 10-15lb increments (depending on the individual client). When the goal is to increase lean muscle, we look to gain 2-3lbs of muscle per month. 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. If he gains too much weight, too fast, then we may have another problem on hand, which can be too much body fat. 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. This method has never steered me wrong.

DIETS:

Diets DON’T work. Diets have NEVER worked. Diets will NEVER work. I could leave this section just like it is, but I'd like to get into some more detail. 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. 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”. It’s not about what you are going to cut out, but rather what you are currently eating, with a better option. This is what I call my “Lifestyle Meal”.

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.)

Some other things that I suggest are to avoid processed foods, simple sugars, saturated fats, and hydrogenated oils. 

Another important thing that everyone should know or at least be familiar with is the number of meals consumed. If you think that you should only be eating 3 meals a day, then YOU ARE DEAD WRONG. Ideally, 5-6 meals per day, which includes breakfast, lunch, dinner, and 2-3 snacks.

SLEEP:

There is an old saying regarding sleep and performance. Simply put, “Well Rested = Well Tested.” This one true maxim. 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. The study also showed that a full nights sleep comes better moods and higher levels of alertness. 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. This is not just something to help athletic performance, but an important factor that can help benefit you in every day life.

SUPPLEMENTS:

This is one topic that the biggest rave, and the worst chatter. 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.

Some frequently asked questions that I never hear the end of are: What is the best multivitamin?  What is the best creatine?  What is the best protein powder?  My answer is always consistent, how is your nutrition? How is your workout program? The usual response is either a "it's okay, or not so good. 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.

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.

Take care of the “Other 23 Hours”.

"No Prowler...No Problem"

_{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. 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.}

_{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. 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. 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!}

_{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:}

_{1:Hill Sprints}

_{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. We use it to improve conditioning and power. This is not only a great option for our athletes, but also for our general population.}

_2.Stairs

Take advantage of being outside! Another great option would be to go to a local high school or building and hit the stairs. This is definitely something that your legs will hate you for the next day, but secretly love. 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. Not only does this work on leg strength and conditioning, but also balance. 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.

_{3.300 Yard Shuttles or Suicides}

    _{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. The 300-yard shuttle can be done in many different increments (30 yard, 50 yard, and 100 yard) and is always timed. What I usually like to do is to either decrease the finish time that the shuttle has to be completed in or decrease the rest period in between sets. 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.}

    _{“Suicides”}

 _{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. Please remember that the entire variable is dependent on the level of your client.}

_{Now, lets get things straight. I love the Prowler/Sled Dog, but as great as it is, it can also be overused. Your client has hired you to not only help them reach all of their fitness goals, but to also keep training fresh and exciting.}

_{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. Don’t prescribe something to your clients until you have done it a minimum of 50 times.}

_{THAT’S RIGHT!} 

_{50 times.} 

_{Own it before your prescribe it.}

With that said…

TIME TO GET TO WORK!!! 

LET’S GO!!!

Final Quarter of 2011...Its Not Too Late

Today’s date is Monday, October 3^rd.

Do you know what that means?

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.

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.

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?

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.  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.

Here are a couple of tips that will help you get through the “Weight Gain Season”:

Tip #1

SET REALISTIC GOALS:  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.

Tip #2

WRITE IT DOWN:  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.

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?  Their schedule will also reflect it. They will push themselves harder to get the results that are wanted.

Tip #3

PARTNER UP:  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.  Research has shown that people that participate in groups are more successful in their weight loss journey.  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.  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.

Tip #4

WORKOUT, WORKOUT, and WORKOUT:  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?  That is not happening. Exercise does provide an increase in caloric expenditure, which in turn, allows us to take in more food.  I love to, along with my clients, start the day with one hour of exercise.  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.

Lastly, if you don’t know what you are doing, don’t just try and wing it. Ask for help.  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.

Bottom line is, GET HELP.

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.

GET TO WORK!!!

"Why Am I NOT Succeeding"

    My mom once said to me, "I should try to positively influence someone else’s life on a daily basis." 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.

    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:

 “212 Degree’s, The Extra Degree” 

by Sam Parker and Mac Anderson

    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. 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.

    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.

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. 

What is stopping them? 

Is it: 

Purchasing the membership?

Buying the nutrition program?

Going out and buying a $3000 treadmill?

    You know what stops them? It is that 1% of extra effort that takes hot water and turns it into steam.

In "212 Degree’s", it talks about Actions. Just because you want something, it does not mean you are ready to get it done. Stop making excuses as to why these things are not being done, and just GET IT DONE. Find it in your heart and soul to grasp that 1% that you know is in you and complete the task. 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.

    Another aspect of life that "212 Degree’s" talks about is Persistence. 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. My father once told me that his favorite soccer player, averaged per year, 8 shots on goal per game in a 35 game season. Do you know how many goals he had scored? 12! YES! 12! That means that in the 35 games he had 280 shots on goal and only had 12 goals. 

Do you know what that is? 

Persistence. 

    He could have given up at any time, but pushed through it and made a career best season. 

    In order to become successful in your weight loss journey, or for that matter, anything in life, you have to first take action. If you do not take action, don't expect to get anything accomplished. Second, you must be persistent.  Any problems in life are just speed bumps in your journey.

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.

“Stop Wasting Your Time”

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

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

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

The two birds happening to be:

#1 Giving me an opportunity to workout.

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

Of course, I was not disappointed.

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

NO INTENSITY.  

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

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

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

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

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

Steady State Cardio

Pros:

- Great for beginners

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

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

Cons:

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

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

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

Interval Training

Pros:

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

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

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

Cons:

- Intensity is inappropriate for beginners.

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

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

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

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

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