How Important Is It To You?

We've all heard people make the comment "I need to lose weight" or "I really want to get back in shape". We'll hear those phrases uttered even more often over the next month as everyone makes their infamous New Years Resolutions. And, don't misunderstand me...those are great! I fully encourage everyone to think about their goals for the new year. However, the point I want to make is that speaking those resolutions outloud and even writing them down really don't mean a whole lot. Only our ACTIONS will show us, and those around us, what our goals really are. Do you "...really want to get back in shape"? Let's see it. Wanting to lose weight is great...but if you don't act on it, then it really isn't as important to you as it may sound when the words come out of your mouth. We make time for things that are important to us, we spend money on things that we really want/need, we make others adjust to our schedule when we are focused on accomplishing something that means a lot to us. Does that describe your attitude toward working out? If not, then maybe you need to take a step back and ask yourself again, "how important is this to me?"

With the new year approaching, I hope we all take some time to think about what we want to accomplish in 2012 and what our goals are going to be. And, during that process, tell yourself that your actions over the next 12 months are going to show just how important those goals are to you. Find that drive inside of you and go hard! You'll be amazed at what you can accomplish! 

The Importance of Physical Fitness in Law Enforcement and Executive Protection

I wrote an article a few months back for Bodyguardcareers,.com on the importance of staying fit for those working in the Executive Protection field. I thought I would share the article here as well as this is of the utmost importannce for anyone working in law enforcement or any other position in which you are responsible for someone else's safety.

http://bit.ly/tQupoX

Keys to Keeping the Holiday Pounds Off

It's scary to think how many great diets and solid workout routines are compromised over a one month stretch every year. The holidays are wonderful times and should be enjoyed. However, too many times we completely self-destruct from a health perspective. I'm here to tell you that you CAN still enjoy the time AND the wonderful food while keeping those extra pounds off.

First of all, you have to go into the holidays with a plan. Sit down and think things through. Set a daily calorie limit for yourself that will help you maintain your current weight while still allowing for a desert or two along the way. If you have a sweet tooth and your plan is to not eat any deserts....you will most likely lose that battle and feel defeated. Instead, allow for a few small indulgences to satisfy that sweet tooth but then don't let yourself exceed your allowances.

Secondly, continue to work out! Just because you have some time off work and plan on doing some travelling, you don't have to completely shut down. Even if you can't get to the gym, go for a walk with the family after dinner or get up a few minutes before everyone else and get a quick jog in. You can also do some pushups, situps, air squats, etc. in your bedroom before you go to bed or when you get up in the morning. Stay active and don't fall into the trap of vegetating during the holidays.

Good luck!

Push Yourself!

One of my pet peeves as a trainer is seeing people refuse to push themselves beyond the realm of comfort. Profound statement coming....Exercise is hard. You've probably heard the saying, "if it was easy then everyone would do it." Well....unfortunately, a lot of people believe that it CAN be easy, AND they can get the results they want. I'm here to tell you, that's simply not the case. If you want to lose 20lbs, you're going to have to push yourself and develop the mental toughness to keep going when your body is asking you to stop. If you're not willing to push yourself then you're really not mentally ready to get the results you think you want.

Now, I am in no way suggesting that you push yourself to the point of risking injury. There is a point where it is necessary to stop or lighten the weight load. However, too many people confuse that point with the point of difficulty and discomfort. Your pulse is going to quicken, your muscles are going to ache, and, yes, you will sweat. Those are good things! Embrace them and learn to love it. Then you'll get the results you've always wanted.

Injuries Can Lead to Opportunities

Last week I found out that I had, in fact, fractured a bone in my wrist while playing basketball. Unfortunately, that means being in a cast for the next 8 weeks! One of my first thoughts was...."I'm not going to be able to workout". However, after evaluating the situation and experimenting with different exercises, I now have a new outlook on the next 8 weeks. Yes, my upper body lifting is going to be limited. But, I'm also going to be forced to explore new exercises and new methods to help keep my upper body strong. I will also use the time to focus on my core, conditioning, and lower body strength. In fact, I fully anticipate being in the best cardiovascular condition of my life by the time this cast comes off. And, my core will be stronger than it has ever been before!

Yes, injuries are a drag...no way around it. However, if/when you get hurt try and look at the situation as an opportunity to spend more time conditioning and strengthening the areas of your body that are not effected. Come back from your injury stronger and better than you were before!

Keep It Fresh

I've had a lot of people ask me lately about structuring workouts. A lot of people who work out on their own do 5-6 exercises, three sets of each, 10 reps a piece. As you might imagine, a routine like that could get somewhat boring over time. It doesn't just get boring to you but your muscles also begin to set into a rut. So, let's mix it up! There are several different ways to structure a workout that can provide excellent results while keeping things fresh and exciting! Explore different options such as volume training, cross fit style workouts, high intensity interval training, supersetting, pyramid sets, etc. The options are nearly endless and all of them can provide great benefits when used properly.

If you start to feel like your workouts are getting predictable then mix it up and try something new. Keep your muscles guessing and you'll see the results!

Are You A Driven Person?

If you have read previous posts, you know that I'm a big believer in goal setting in all areas of life. If you don't have anything to shoot for then how will you ever know if you succeed? So, for just a minute, I want to use that as a spring board into the next stage of that process.

You've set your goals; now what? How do you approach the task before you of trying to reach those goals? I'm a firm believer that we should let our goals drive us to work harder every day of our lives. Let them be the motivator behind everything you do. If you want to lose 15 lbs. let that goal drive you not just while you're in the gym but also when you sit down to dinner that night, when you're faced with the option of taking the elevator or the stairs, when your co-workers want to grab fast food for lunch. If you really want that goal, every action you take during the day will be moving you one step closer to it. If not, then maybe you need to rethink your goals. Maybe they aren't as important to you as they should be. Discipline yourself to be a driven person and you'll be amazed at what you can accomplish. Good luck!

"The Press" - Video Demonstration

I recently filmed a short video demonstrating the proper technique for an overhead barbell press. This is a very common exercise but one that is done improperly very often putting both your back and shoulders in awkward positions. Take a look at the video and feel more confident in adding this lift to your workout routine!

Jump Rope: The Double-Under

There are few exercises out there that match the full body benefits of jumping rope. Not only does it help strengthen the calf muscles and shoulders but it's also a great aerobic workout and also increases foot speed and coordination. Personally, I jump rope as a warm up prior to nearly every workout I do and frequently use it as a part of my workout when working lower body and/or conditioning. If you jump rope, I want you to try double-unders next time you pick up your rope. This is a variation that will push you every time. The idea is simple, instead of the rope passing under your feet once every jump, it passes under twice every time your feet leave the ground. In order for this to work successfully a few things have to happen.

- First, you need to get in a good rhythm. Good jump ropers are able to maintain a constant rhythm throughout their set and it's even more important when attempting the double-under.

- Secondly, you are going to need to pick up the speed that the rope is turning. Think about it - if it's passing under your feet once/jump now, it only makes sense that if you want to double that, you're going to need spin the rope faster.

- Finally, you will have to get a little higher off the ground on each jump BUT don't start tucking your knees in an effort to get your feet higher. This will only throw off your rhythm.

It will take some practice but put these three tips together and you'll get it. Start by just trying to do one or two in succession and then work your way up. A great goal to shoot for is doing continuous double jumps for 20 seconds. Rest for 20 seconds and then go again. Repeat that circuit 5 times and you'll be feeling the burn from head to toe! Good luck!

No Wonder Our Country is Overweight!

This is just going to be a bit of a rant so bear with me. I was driving into work this week, listening to the radio, when the DJ began talking about this new sandwich from Denny's. called the "Mac 'n Cheese Big Daddy Patty Melt" (I'm not making this up...). The description from their web site is as follows: "Introducing the ultimate in patty melts. A hand-pressed beef patty topped with our NEW creamy Mac ‘n Cheese, melted Cheddar cheese and zesty Frisco sauce on grilled potato bread. Served with a side of our wavy-cut French fries." (http://www.dennys.com/#/menu/menu-13) I actually felt my arteries clogging while listening to him describe this over the radio so I decided to check it out for myself and see just how bad this new sandwich. From Denny's site, they list the calorie content from this meal (fries included) at 1,690 calories! Just for reference...that's MORE calories than most women should be consuming in an entire DAY and just shy of a man's daily intake. But Denny's certainly isn't the only culprit....Hardees sells the Monster Thickburger that registers 1,320 calories in the sandwich alone (http://www.hardees.com/menu), and of course, what meal is complete without the1,400+ calories you'll get from your large Dairy Queen Blizzard (http://www.dairyqueen.com/resources/-007/4830/3231/2011USDQTreatNutritionBrochure.pdf).

The list could go on but I think you get the point. If we want to become healthier we have to have the will power to cut these types of foods out of our diets! Eating out every now and then is fine...just be smart about it and be aware of what you're putting in your body. Rant over.

Killer Full Body Workout

I had an awesome workout today with fellow trainer Josh Gray! It should only take about 30-40 mins to complete but will push you to your limit! Do each of the following two circuits twice in succession with as little rest time between exercises as possible.Adjust the weight as needed.

- Air Squats x20
- Pushups x20
- Chinups x20
- BB Lunges (45#) x80 yds
...
- Rope Climb 20ft
- Wall Ball (squat/throw) x20 w/ 15# ball
- Push Press (25# DBs) x20
- Box Jumps (24") x20

Good Luck!!

Concentration and Focus = Results

When you're weight training are you thinking about what you're doing, about the muscle group being worked? If not, I challenge you to try it next time. I know day dreaming about the weekend or the project you have to finish at work might seem to make the time go by faster. And chatting with your friends or even your trainer might seem to be more entertaining. However, just like anything else in life, when you really concentrate and focus on what you're doing, you will get more out of your workouts. If you're doing a chest press for example, think about the chest muscles contracting, think about pressing your heels into the floor and think about the tight grip you have on either the bar or handle. You'll quickly notice that your form will stay truer for longer that you'll be able to more reps/weight by having your mind engaged in your workout. Good luck!

Balanced Training - Lessons Learned

I recently had to deal with some annoying shoulder pain that was hindering my workouts and becoming quite discouraging. I went to a chriopractor for a while but saw limited results. Finally a massage therapist was able to help diagnose and fix the problem and, after some recovery time, it's nearly back to normal. During this time though I learned two very valuable lesson when it comes to weight training.

1. Don't over do it - As much as I enjoy lifting, I have to remind myself that weight training 7 days a week will take a toll on my body. And, muscles aren't able to recover and GROW unless they are given time to rest. Building in rest days to your weekly workout routine is crucial to avoiding injuries and seeing maximum strength gains.

2. There is such a thing as too much pushing - Let's face it guys, we all want bigger chests and shoulders and, if not careful, we can fall into the trap of flooding our workouts with pushing exercises; bench press, shoulder press, pushups, incline/decline press, etc. These are great exercises but they need to be balanced with pulling exercises as well to maintain good posture and equal strength on both sides of your body. If you've ever seen a weight lifter whose shoulders are pulled in so far they appear about ready to touch each other in front of their body...you've seen someone who is doing a lot of pushing and not much pulling. Balancing these exercises out will also help avoid injury to areas such as your shoulders which bear a lot of the burden during the presses.

Learn these lessons and apply them to your workouts to help avoid injury and maintain a well-trained/healthy body. Good luck!

Conditioning For Non-Runners

There is a common misconception out there that if you want to improve your conditioning, you have to spend hours on end running mile after mile. Now, for those of you like me, who can't stand to be on a treadmill for more than 5 minutes or get bored just thinking about pounding pavement....I've got a few suggestions for you. Because, good cardiovascular conditioning CAN be achieved without running 5k's.

The basis of improving your cardiovascular conditioning is to elevate your heart rate for a sustained period of time during your workout. Running will certainly do this, but it's not the only way. Using equipment like a rowing machine, an Airdyne bike, or a jump rope can accomplish the same goal. Find a group of conditioning exercises that you enjoy and put them into a circuit training workout. For example:
- Row 500 m
- Jump Rope 100x
- Ride the Airdyne for 3 mins w/ a :10 sprint at the top of each minute
Repeat this circuit 10 times as fast as you can. Be sure to time yourself so you can see improvement over time. You could also add some short distance sprints into the mix or exercises like burpees or mountain climbers. The point is - play around with it and continue to challenge yourself while making it interesting - you will see major improvements in your conditioning....and no treadmill required!

Remember, don't think that if you're not a runner you'll never be able to improve your cardiovascular conditioning. There are other ways to skin the cat....get creative and have fun with it!

54" Box Jump - The Box Jump/Chinup Workout

Anybody that knows me knows one thing....I like to jump! Always have. It's a movement that combines explosiveness with maximum power into one quick movement. The workout I've outlined below takes box jumps and pairs them with chinups, an upper body equivalent that focuses on maximum power output. One thing to remember when going through this workout: the key is PROGRESSION. You're going to be doing 8 rounds of jumping and 8 rounds of chinups. With each round you need to go higher and heavier than the round before. The number of reps you can do will naturally decrease....that's ok. This workout is about POWER.

The workout: Superset box jumps with chinups - 8 total rounds. My workout is listed below but you will obviously have to tailor the height/weight to your own abilities. The first two sets of each should be used as a slight warmup with the last six being taken to failure each time. If you can't do bodyweight chinups, use either an assist machine or wrap a band around the chinup bar and use that for assistance.

Box Jumps (height/reps): 36"x12, 39"x10, 42"x9, 45"x8, 48"x7, 51"x5, 54"x2, 54"x1

Chinups (weight/reps): BWx12, 17#x9, 26#x8, 35#x6, 45#x4, 50#x4, 61#x3, 75#x2

Note: To do weighted chinups, use a weight belt and attach kettlebells. If your gym doesn't have kettlebells, you can also use dumbbells or weight plates.

Good luck and have fun with this one! Give it your all and push yourself to the limit with each set.

Exercise Review: The Single Arm Dumbbell Lift

Anyone that has lifted for any significant amount of time has no doubt done their fair share of dumbbell exercises....bench press, shoulder press, incline press, chest flies, curls, and the list could go on. These are great exercises and should be included in any weight training program. But, I want to give you a slight variation to try that adds a different element to these common lifts. In your next workout, do your dumbbell exercises one arm at a time. For example, if you're going to do an incline bench press, take just a single dumbbell and do your reps with one arm and then switch it over to the other hand and do them with that arm.

Doing the exercises in this way will still give you the same workload on the targeted muscle group as before, but what you'll find is that your core also becomes very involved with these exercises. The idea behind this is that you are putting your body in an imbalanced state. By doing so, you're forcing your core to work and contract during the lift in order to stabilize the rest of your body. So, in essence, you're killing two birds with one stone by working the intended muscle group while also working your core. It's a win-win situation!

Give it a try and remember to keep pushing and challenging yourself every time you step in the gym!

Friday's Boot Camp Workout at FBD

Rob Hudson put together a killer workout for us on Friday at Fitness by Design. Give this one a try and I guarantee you you'll feel it the next day!

*Be sure to stretch/warmup prior to starting the workout - about 10 mins should do it

Round 1: Lower Body
- Deadlift x 10 reps: Use a weight that allows you to complete all 10 reps but puts you near failure as you reach the final rep
- Explosive Jumps x 5 reps: As soon as you finish the last deadlift, take a couple steps back from the bar and immediately begin your explosive jumps. Start from a squat position and jump straight up as high as you can. Perform these in quick succession
- Lunges x 10 steps: If BW lunges aren't challenging enough, place a barbell on your shoulders. Take 5 steps with each leg

Perform the Lower Body circuit twice with a short break in between

Round 2: Upper Body
- DB Bench Press x 10 reps: Use a flat bench and go as heavy as you can
- One Arm DB Row x 10 reps each arm: Again, use a flat bench and perform the rows one arm at a time pulling the DB up tight to chest level each time
- Overhead Carry x 100 yds: Grab two DBs and press them straight up over your head. Lock out your arms and walk quickly for 100 yds.
- Single Arm Bicep Curls x 10 each arm: Using a DB, do 10 reps on each arm
- DB Skull Crushers x 10 reps: Lie on a flat bench and press the DBs straight up above your forehead. Slowly lower them down to ear level while just bending at the elbows, engaging your triceps. Push them back to full extension and repeat

Perform the Upper Body circuit twice with a short rest in between

Are You Tracking Your Results?

If I asked you to show me the progress you have made in the gym over the last 6 months, could you do it? And, no, "I feel better" or "I look better" is not the answer I'm looking for. I'm talking about real, quantitative results that show your progression over time. If you're working with a trainer on a regular basis, then the answer should be "YES". He/she would be able to pull your chart and go exercise-by-exercise with you showing your increases and gains. But what about those of you working out on your own? Do you keep track of your workouts - the number of sets, reps and weight that you are doing every time you hit the gym? If the answer to that question is no, then, at the end of the day, your answer to my initial question is going to be pretty vague, or simply "NO". Tracking your workouts will allow you to maintain consistency over time and constantly push yourself to reach new heights.

If you have taken the time to sit down and set specific goals for yourself like we discussed in an earlier post, then you owe it to yourself to track your progress so as to determine if you are in fact reaching those goals. So, here is my suggestion - go to Wal-Mart on your way home and pick up a notebook and start recording your workouts and other activities today. Keep track of your workouts, bike rides, jogs, etc. and, before you know it, you'll begin to see the progress you want.

Exercise Review: Single Leg Deadlift

For a lot of people, simply hearing the word DEADLIFT sends chills up their spine. It's often looked at as a power-lifter's exercise and one that "normal" people don't do. Well....I'd like to challenge that thinking for a moment. Deadlifting is a terrific lower body exercise that targets your hamstrings and glutes...two areas almost everyone would like to improve on. What I'd like to do right now is look at a variation of a standard deadlift called the Single Leg Deadlift which can be done using just your body weight or with a kettlebell or dumbbells.

By doing the exercise one leg at a time, you're not only going to feel the burn in your hamstrings and glutes, but you're also going to work on your balance/stability as well as your core. Putting your body in an unbalanced state forces your core to work throughout the duration of the exercise to maintain your stability and posture.

So, let's get on to the actual mechanics of the exercise. First of all, the fundamentals of a deadlift remain the same....the leg you are working should have just a slight bend in the knee and your back should be at extension, meaning there is a noticeable/natural arch in your lower back, and your shoulder blades are pulled back. Maintaining this position is crucial so as to keep the stress of the lift off your back and on your legs where it belongs. To perform the exercise slowly bend at the waist and reach both hands toward the toe of the leg remaining on the ground. Push your hips back and allow the "off" leg to swing back in a slow/controlled motion. You should feel a noticeable stretch in your hamstrings as you go down. Be sure to keep that back at extension! Now, drive your heel into the ground and push your hips forward to bring yourself back to an upright position.

Perform several repetitions without any additional weight to be sure you have the mechanics down. Once you feel comfortable with the movement you can begin adding weight. Using two dumbbells, one in each hand, will help you keep your body more balanced. The more advanced variation of the lift is to use a kettlebell in just one hand (the one opposite the leg being worked). This will put your body in an unbalanced situation forcing your core to activate like we discussed earlier. Like any lift, add weight as you get stronger and feel more comfortable with the maneuver but ALWAYS maintain proper form! Rounding your back is the most common error when deadlifting and can lead to a very sore lower back the next day.

Give it a try and be ready to feel the burn in your hamstrings and glutes the next day! Good luck!

The Benefits of Working with a Personal Trainer

Most people out there have probably asked themselves this question at some point in their life: "What do I need to do to get in better shape?" Or, maybe you have simply vowed to yourself that you ARE going to get in better shape. Sound familiar? Now, I want you to think about the days, and maybe weeks/months that followed....what steps did you take to get yourself in better shape? For a lot of people it's not the desire that's lacking...it's the knowledge of how to go about reaching your fitness goals that's the hindrance. And that's why working with a trainer can be so beneficial.

Trainers design workouts specific to your needs and goals while also holding you accountable to those goals. When working out on your own, have you ever made an excuse why you CAN'T get to the gym? We all have....but when you have someone at the gym waiting on you it's a little harder to blow off.

But it's not just about the accountability factor. There are literally millions of exercises out there utilizing all different kinds of equipment to go along with just as many training methods and programs. All of these options can simply be overwhelming. However, working with someone who understands the intricacies of these options will take a great deal of stress out of the exercise process and help you find the proper training program to fit your fitness level and goals.

Finally, one of the most common reasons people use as to why they AREN'T working with a trainer is the cost. And, yes, it is an expense that not everyone can justify. However, if you think about the long term effects that a sedentary lifestyle can have, the cost of working with a trainer a few times a week pales in comparison to the medical bills that could pile up later in life. Even further, studies have shown that people who work out regularly have more energy and are more efficient throughout the day making them more productive at work and home.

Just like any other important job that needs to be done - working with a professional ensures a greater chance of long-term success. Best of luck with your future training endeavors!

The Importance of Being Goal Oriented

When starting any type of workout program your very first step should be to sit down and think about what you hope to accomplish. Are you looking to lose weight, bulk up, tone those muscles, increase your endurance? Maybe you have multiple goals...that's fine. But be sure that you understand what you're working towards. Then, begin to narrow it down. If you're hoping to lose weight....how much? Be as specific as you can. Goals must be measurable. If you simply said "I want to lose weight" then technically you have reached your goal after you drop that first pound.

Secondly, make sure your goals are attainable. Losing 50 pounds in a couple weeks may seem like a great goal....but it's simply not attainable and will therefore simply leave you feeling discouraged when you don't reach it.

Finally, look at your goals from both long-term and short-term perspectives. When you go to the gym on Monday morning make a list of goals that you want to accomplish that week...even that day! And make sure that each short-term goal is helping you work toward your long-term goals. This type of approach will go a long way in helping you reach the level of fitness that you are working so hard to acheive by keeping you focused and driven. Best of luck!

Increasing Your Vertical Leap

All athletes, whether involved in organized sports or simply weekend warriors, want and need the explosiveness that allows one to jump high. That explosiveness has to be trained through a variety of exercises and will take time to develop. Below are a few thoughts on how you can jump higher...and a video of me doing a 52" box jump!

Strength:

Jumping takes strength from your lower body and core which means you must hit the weights. Squats and Deadlifts are two exercises I would highly recommend that really strengthen the large muscle groups in your lower body and build the power needed to propel yourself into the air.

*Please make sure to consult a professional when learning these lifts. Form is crucial to avoid injury!

Explosiveness:

The other side of jumping is the "fast twitch" or explosive side that comes from plyometric-style training. Personally, I find jumping rope to be one of the most helpful exercieses as it trains your calf muscles as well builds the ability to get off the floor quickly. Do single leg jumps and double jumps to increase the difficulty level. Other good plyometric exercises include broad jumps and lateral jumps.

Finally, it just takes practice. Jumping requires good form and muscle memory so the best way to improve your vertical is to JUMP...and jump often!

Use the exercises above consistently and you will see a marked improvement in your jumping ability.

And So Begins the Blogging Experience...

As a trainer, I get asked a lot of questions about general fitness, nutrition, exercise programs, etc. So, I finally just decided to create a forum in which I can share my thoughts on these topics and others. I work as a Personal Trainer at Fitness by Design in Indianapolis and absolutely love it! The experience of helping other people reach their fitness goals and live an overall healthier lifestyle is an extremely rewarding one.

I plan to write about one post per week initially. I hope everyone enjoys it and please feel free to send me any questions you might have. Best of luck with your fitness endeavors and remember....there is no substitute for hard work!