Archives for 2014

The first thing I do with any prospective client is ask them what they’d like to accomplish with their training. After all, if I don’t know what they want to do how can I help them? It’s like giving directions to someone when you don’t know where they’re trying to go. Almost always the first answer is “lose weight”. It’s really almost reflexive at this point. Kind of like when you’re looking around in a store and the clerk asks, “Can I help you?” Without even thinking, the usual response is “No. Just looking.”

The funny thing is that no one really wants to lose weight. Losing weight is boring. Losing weight requires a bunch of work and forces you to make hard changes for nothing except a number. Who cares about that? I can adjust a scale down ten or 20 pounds just by turning a dial and you’ll see the number you want. Big deal.

I know what you’re saying. Adjusting the scale down might change the number but it won’t help me fit into this outfit! It won’t help me look the way I want! It won’t help me get off this medication!

You know what? You’re right! But here’s the thing: You don’t really want to lose weight. You want to fit into that outfit, look the way you want and get off your darn medication! Can you see the difference?  It might seem small but it’s actually downright HUGE! After all, when you have a tough day and you just feel like picking up a pizza on the way home instead of sticking to your nutrition plan what mental picture is more likely to keep you on track: you standing on a scale or you fitting into that outfit and looking super hot?

I see it all the time with people. The ones who know WHY they want to lose weight (or accomplish any other goal for that matter) have much better success then the ones who don’t.

Here’s what I suggest. When you’re thinking about your goals always go as deep as you can. Here’s an example:

I’d like to lose weight.
Why?
Because I want to look better.
Why?
Because I’d like to be more attractive to my partner.
Why?
Because I want to do everything I can to make our relationship work.
Why?
Because I love them and it’s important to me and my family.

OK. Do you see what happened there? We went from just losing weight to doing something important for their family. What do you think resonates more?

I know this is hard work. But the thing is that when you start something you’re always excited. You see the future. You see the possibilities. You feel hopeful and optimistic. But let’s fast-forward a couple of weeks. At this point the fact that to get the results you want is somewhat of a tedious process. It’s not sexy to do some of the things you need to do to get results. It requires consistency above all, and how exciting is that? Not very.

Do you want to know what is sexy and exciting, though? Fitting into that outfit! Looking the way you want! Getting off that medication! Keep those things in mind and you’re going to find that all the motivation you need is already in you.

Well, here we go again. Another year,  another round of holidays and holidays meals. What about your waistline? Well, if you haven’t heard me on this topic before you might think this is going to be another one of those articles telling you that you should eat a little dry turkey and salad on Thanksgiving and be happy with that! Well, this isn’t one of those articles.

I’m here to tell you this:

Eat to your heart’s content on Thanksgiving, Christmas and New Years! Go ahead and do it 100% guilt free!!

Everyone thinks that they have to gain weight during the holiday season but when you get down to it, it’s three days. Maybe four or five if you have a couple of parties to go to. That’s five days over six weeks. That shouldn’t be a problem at all. For most of my clients I actually advocate a free meal a week so this isn’t even that much. The problems occur when people take their five or so days and turn it into six weeks of mayhem. People start missing workouts, they start eating just a little more of those tasty baked goods at the office and before they know it here come the pounds!

Go at it like this: Plan your big eating days. Put them in ink. Thanksgiving. Christmas. New Years Eve.  The office holiday party. DO NOT go off your workout schedule unless you absolutely have to! AND NO, being a little busy or stressed because of the holidays is NOT a legitimate reason. THAT IS THE BEST TIME TO WORK OUT!! Having said that, if you really do have to miss, make sure you schedule make-up days. Don’t just say you’ll do it. DO IT!!

OK. Let me break it down real quick and easy.

1. Eat all you want during the “Big” days.
2. Don’t eat all you want during the “Non-Big” days.
3. Don’t skip workouts.
4. If you feel stressed and busy during the holidays refer back to number 3.

Lastly, I just want to say that during this holiday season thank you for reading and have a wonderful time with your family and friends!

What does being “in shape” mean? There’s really no answer to that question. I think it means different things to different people. For one person it may mean the ability to run a marathon. For another it may mean having a “six-pack”. For another it may mean being able to deadlift two times their bodyweight.
What I want to do today is give you a few of my ideas about being in-shape and what it entails.

This is by no means an exhaustive list and not everything on this list may be reasonable for everyone but it will give you a few things to shoot for and may even give you a few ideas.

1. Pick something up with a neutral spine. If you can’t do this then nothing else matters because you’ll soon be suffering from back pain if you’re not already.

2. Squat to parallel while standing and facing a wall six inches away.

3. Perform a perfect pushup.

4. Be able to walk a mile at a decent clip.

5. Be able to help someone move without worrying.

6. Deadlift your bodyweight.

Let me know if you have any ideas and what you think.

I love big bang exercises! Get your head out of the gutter, what I mean is exercises that work different things together. Last time we talked about the squat and today I want to talk about another exercise that forces the whole body to work together. I’m talking about the push-up.

Many people think of the push-up as an upper body strength exercise, and it is, but before it can be that it’s one of the best core exercises you can do. Let’s talk for a second about what our core is supposed to do. It’s supposed to stabilize our body so that our upper and lower body can do what we’d like them to do. In the case of the push-up, the core acts as a coordinator between our upper and lower body as everything moves together. Once the core can do that effectively it allows the muscles in our chest, shoulders and triceps to enjoy the full benefits of the exercise. If the core can’t do that effectively then what will usually happen is a combination of either sagging or elevated hips, a drooping head, and shoulders jammed up towards the ears.

Here are a few hints to help you get the most out of your pushups.

1. Get your position set first. You want to be in a straight line with your hands under, but slightly wider than your shoulders. You want your head looking down at one spot slightly above your hands. You should NEVER take your eyes off that spot. Take a few seconds in this position so that your body knows where it wants to get back to.

2. Be active with your hands. Try to grab the floor and at the same time try to rotate the floor outside your body like you’re turning a doorknob. (You don’t actually turn your hands.) This will engage your back which and rotate your elbows slightly downward and give you greater stability.

3. Concentrate on keeping your midsection and glutes tight. This will allow your whole body to work together which, after all, is why this is such a great exercise in the first place!

Let me know what you think and if you need any help.

Would you like to learn one exercise that can build muscle, burn fat, improve conditioning, mobility and strength and is one that anyone can do? It seems like this must be a magic exercise, no? Well, it’s not magic. It’s the squat!

Let’s start by calming your fears. I’ve heard many reasons why people shouldn’t squat from bad knees to tweaky backs and many others. Here’s the thing though, if you can stand up you can squat. The trick is finding the right variation for you. There are many different ones from the box squat (squatting down to a box) to the suspension trainer squat (squatting while holding on to a suspension trainer such as a Jungle Gym or TRX) to the goblet squat (squatting while holding a kettlebell or dumbbell in front of you).  A good trainer will know which one fits your needs and your abilities.

Now why do we squat? Well, simply put, the squat works nearly every muscle in your body from your legs to your core to your back. That makes you stronger and gets your heart rate pumping.

The squat forces your entire body to coordinate with itself. Some parts of your body stabilize while others mobilize and it’s all done in a sequential order that breaks down into a very important and fundamental movement pattern. That helps your mobility.

It’s pretty amazing how much simple, good quality movement can help people feel so much better and i believe the squat is a crucial part of that.

Let me know what you think.

I saw an interesting Facebook post a few weeks ago. It said that most fitness professionals are always preaching to the converted. In other words everything we write or talk about tends to be focused on people that already know about exercise and nutrition at least to some extent. In light of that, I want to talk to the people out there who want to start but don’t know what to do. Rest assured, it’s really simple and I’m going to give you 7 easy ways to do it.

1. Walk. If you’re starting from ground zero then the first step is simply get up and go for a walk. If you never walk, than start going for a nice 20-30 minute walk once a week. It is that simple. The key to all of this is to pick something that you know you can do and build on it.

2. Pick one thing and take it out of your diet 5-6 days a week. Notice how I didn’t say to overhaul your diet completely? Notice how I didn’t say to take one thing and get rid of it completely? Let’s say you have a bowl of ice cream or one of those fancy coffee drinks most days. Choose one and pick one or two days a week where you allow yourself those treats and refrain from them the rest of the time. Again, make sure you pick something you know you can do and build on it.

3. Be honest and realistic about your goals. So many people think they should “lose weight” or “get in shape” just because they think that’s what they’re supposed to do. Take the time to figure out what you really want and why and you’ll have much better chance of meeting your real goals.

4. Have fun. Figure out something you like doing and do that. If you hate walking then maybe that’s not for you. If you hate lifting weights then maybe that’s not for you. Remember, we’re talking about just getting started so let’s make it something you enjoy and will stick to.

5. Keep it simple. I know this can be overwhelming but don’t let that get to you. It’s not as hard as some make it out to be. As a matter of fact the simpler you make it, the better your chance of success.

6. Talk to someone. I don’t mean to turn this into some commercial but there are people who specialize in helping people who have never exercised and getting them started in a safe, fun and effective way. Find someone you’re comfortable with and that has worked with others like you.

7. Look for improvement, not perfection. Everyone wants, and should want, great results. Oftentimes, however, the feeling that you’re so far away from your ultimate goal makes it more difficult just to get started. Just think about getting a little better on a consistent basis. That’s more realistic and better for you in the long run. Also, if you do this you’ll be shocked how quick results can be in coming. Remember, a watched pot never boils!

When it comes down to it, all of these suggestions have one thing in common: make it as easy as you can to get started. I’ve read that the success rate of someone who changes one habit at a time is between 70-80%. Two habits at a time is 30-40% and three habits is almost non-existent.

Let me know what you think.

Strength. When you read that word what do you picture? Some big weightlifter holding a barbell full of weights over their head? You’re certainly not wrong. Those guys are incredibly strong, but think about this. Someone standing up after falling. Someone carrying a bag of groceries in from the car. Someone being able to move things around in their garden. Someone being able to play with their grandkids. These are all examples of strength, too.

In my last post I talked about how good movement is the most important thing we train. Well, strength is close behind. The reason is that strength is a hugely functional thing! Strength, quite simply, makes life easier. It helps you recover faster. It helps you do more things. It gives you a higher quality of life. Who wants to have to rely on someone else for everything all the time?

When I mention this to people they often ask, “What about cardio?” Well, if you’re training strength effectively then your heart is getting a workout. You should be out of breath after a good set. Strength training has been shown to improve cardiovascular health.

People ask about flexibility. Well strength can improve that, as well. You need strength to hold extended positions without injury. After all, most injuries occur when the body is in some sort of extended position. When you stretch one muscle another muscle contracts. That’s the way the body works. If one or the other isn’t strong enough to hold the position you’re trying to get into you’ll either not be able to get into the position or you’ll suffer an injury.

When I mention strength training to people sometimes they get a little intimidated. The key is that it’s all relative. What constitutes strength training varies from person to person. It all goes back to proper movement. Take the squat, for example. All of my clients squat. Does that mean they all squat with a bar on their back? Absolutely not! Some do, but others do body weight squats to a box, some hold kettle bells, some use bands. It’s all strength training and it’s determined by each persons level.

Overall, if you really want to improve your game, and your game is life, then you need to take strength training seriously and get after it. Let me know if you need any help.

I see things a little differently when it comes to people being in “good shape”. Most people see a friend who runs a lot and think he’s in good shape. I look at how they move. I look at things like hip and shoulder mobility, core stability and glute function. Are they able to coordinate their entire body to perform a good squat or pushup? I don’t care if someone runs or does yoga every day, if they can’t perform a good hip hinge, squat or pushup then, to me, they’re just not in great shape.

I look at everyone as an athlete and I think it’s my job to help them improve their game. Their sport is life. Each day we walk, sit down, stand up, pick up things, turn around, bend over, etc. It’s shocking to me to see that so many people can’t perform basic movement patterns that will help them alleviate wear and tear on their backs, hips and shoulders. I hear all the time about people’s aches and pains. People are convinced that their backs or shoulders are the issue. I certainly don’t blame them, after all that’s where the pain is, but if I can get one point across to you it’s this:

So may times people attack the symptom, not the “disease” so to speak. It’s like Homer Simpson putting a piece of tape over the “check engine” light.

When I program exercise for people, I always think “Movement First”. It’s amazing what happens to people’s aches and pains when they perform just a little bit of good movement.

Next week, I’ll give you some specifics about how you can get yourself moving better and improve your game.

If you were a football player you’d focus much of your training on the fundamentals of blocking and tackling. If you were a baseball player you’d focus much of your training of the fundamentals of hitting and throwing. I’m guessing that most of you reading this aren’t professional athletes but that doesn’t mean you shouldn’t focus on the fundamentals of your sport, too.

What is your sport, you may ask? Simple. Your sport is life. I get asked all the time why we do certain exercises. Here is a quick and all-encompassing version of that answer: It improves and strengthens a fundamental movement pattern. Yes, that’s why we do everything.

When I put together programs for people I’m trying to “improve their game” so to speak. For example, just as a basketball player might need to work on his lateral quickness, one of my clients may need to work on their hip movement. Why is that important? Well, walking around with poor hip movement can lead to back and knee pain. Poor hip movement takes away much of our strength and mobility.

When you really break it down there are only five movement patterns that we perform:

• Knee dominant such as a squat
• Hip dominant such as a hip extension
• Push such as a push up
• Pull such as a pullup
• Rotational movements such as turns