2013: Health & Fitness Survival Guide

It's a few hours till 2013 begins, and you are ready to ring in the new year. Most of us strive for at least a few health, wellness, and fitness resolutions to better ourselves in the next year. However, by the end of January, most of our goals will be forgotten or we have already given up. Here's a few tips to try and help change that trend this year.

1. Do not start a diet:
January 1st rolls around and we are all in for a new diet! However, we have a few slip ups or the diet is too demanding, and we call it a quits before results are seen. How about we shoot for smaller, more gradual changes this year. Start by changing one thing each month. For example, if you wish to drink less alcohol, focus on that for the whole month of January. Devote your energy and focus to that cause. Then in February, build upon January's success. For example, cut down on drinking and eliminate soda during February. This will be a much more gradual and less demanding attempt at change. By 2014, you will have changed 12 things from your diet. Take it step by step!

For those who like quick change and want fast results, check out AdvoCare's 24-Day Challenge. It's a program based on sound nutrition, and it will get you off on the right foot!

2. Chase after new/different fitness goals:
Most of us are not aiming to be elite athletes and qualify for the Olympics. So why train like this? Pick up a new sport or a new goal in the weight room. Once you become good (not great/elite) at that sport or hit your goal, move on to something new and different. This will help you avoid overtraining, injuries, and becoming bored with your routine. Our bodies like to adapt! Go for a new PR in the deadlift for part of the year, and then change your focus to developing a better tennis game. Stay focused on one task until you become decent at it and then change focus and attack another goal.

3. Exercise with a friend or group of friends from time to time:
First off, our intensity and effort is often different when others are around. Maybe you are leaving a little too much in the tank during the times you exercise alone. Pair up with some friends and challenge each other. Get competitive and go a little bit further than you usually do. Don't do this every time you exercise, but aim to add an extra challenge a few times a month. Also, we all have our favorite exercises or routines. It is good to train with someone else and see a different view on things.

4. Try a different style of exercise:
This one feeds off of the two previous suggestions. We often get stuck doing the same exercises over and over again. Albert Einstein's definition of insanity: "Doing the same thing over and over again and expecting different results." I feel that many of us fall into this trap. Based off the trends I see in fitness centers, I have two recommendations. Girls, try lifting some heavier weights from time to time. Why waste your time doing 2x50+ reps of the same exercise. Challenge yourself with some extra weight and dip down to 10 or fewer reps per set here and there. I promise, you won't get huge. Guys, try some group exercise classes. Take an hour long class of Yoga , Pilates, or a Body Pump. You'll be surprised at how challenging it is, and you might end up actually liking it. Scary, I know.

5. Exercise somewhere different:
Mix it up from you typical gym! Exercising at the same place every time can get boring. Venture out to other gyms, go outside, or just find a new place to get moving. I'm not saying ditch your "home" gym completely; yet, mix it up! Being in a new environment will keep you fresh and expose you to other styles of training! Find a new trail to run, go to a park and do a bodyweight routine, or meet a friend at their gym of choice.

6. Read:
Read anything that might help you better yourself in 2013! The options are endless. Read a book about stress management or a training style you're not familiar with. Read about new recipes that make healthy eating taste good. Read a story about how someone battled back through great adversity. Here's the kicker, do not try to take everything you read and apply it to your life. Take bits and pieces from each thing you read, similar to making changes to your diet. Take a piece, not the whole pie!

7. Help others with their health and fitness goals:
Let's be honest, the USA is not doing too hot when it comes to health and fitness. Pass on your excitement and knowledge of health and fitness to others! Help others spark change! Helping someone else may just ignite even greater change for yourself!

Yours in fitness,

Bo

Knowledge

Here's a list of books that I've been stoked on lately:

-EASY STRENGTH- Dan John and Pavel

-SUPERTRAINING- Yuri Verkhoshansky and Mel Siff 

-POWER TO THE PEOPLE!- Pavel Tsatsouline 

-MOVEMENT- Gray Cook 

Pyrros Dimas

The State of Fitness

It has been a while since my last rant/vent, so I figured tonight would be a great night to let one fly.

Living in D.C. the past five months has really exposed me to many different fitness styles. My personal philosophies have definitely been put to the test, and I've done a lot of soul searching over these months. Some of my deepest thoughts have actually come during a class I teach at The George Washington University.

Personal Training:
I teach a personal training prep course to undergraduate and graduate students who are interested in picking up a personal training certification. The class is based around the ACE-CPT certification because it is one of the cheapest, and ACE gives the students discounts. Due to experiences and mentors along my journey, I don't really take ACE seriously as a certifying body. I am more partial to NSCA, ACSM, and even NASM. However, ACE has come a long way from where it was a handful of years ago.

As we all know, the field of personal training is flooded with people who are under qualified and just really do not know what they are doing. Teaching this class gives me the opportunity to try and construct a small change in the field of personal training. Our class is a lot about hands on experience and we dive deep into discussion. I'm hoping that during this semester, I have been able to help shape my students into trainers that this world needs. As America's health continues to worsen, we need to develop many fitness professionals who can be ready to help make a difference and can do it intelligently.

I think this class of students will deliver some trainers that are ready to raise the standard everyday.

Strength & Conditioning:
Working with The George Washington University Strength & Conditioning Program, I have been exposed to many different philosophies and coaching styles. From the "young guns" who are just beginning their careers as strength coaches to the more established coaches, I've learned and questioned a lot. I've learned how I want my coach-athlete relationship to be. I've learned about the many hidden aspects to a weight room atmosphere that can't be accounted for in a program design. Also, studying in the Strength & Conditioning masters program has connected me with a handful of stellar individuals. Based off our time at GW, I think some impactful fitness professionals will be on their way into the field soon.

The combination of my experiences over the past few months has definitely let me know that the field of fitness is in a major transition state. New and old are clashing, and students of fitness are beginning to dig into deeper research on subjects before drawing their own conclusions. The field of fitness is always in transition due to the development of new equipment, diets, and fads. However, I think the field of fitness is entering a new type of transition. This transition might forever change the fitness professionals you see walking through the door. I think this change will be for the better!


Till next time!

Partner FUN!

Many of us train with a "workout buddy." Check out these 90 awesome exercises you could add to your training!

Kali Special

One of the perks of being in the fitness industry is that you get invited to workouts all the time! I was hanging out at home doing work all day yesterday, and one of my trainers at GW shot me a text around 7:00pm and asked me to meet her at Mint to get a 10 minute circuit in! The gym was awesome! It's pretty expensive, but they definitely take care of you there. Oh, and the circuit was pretty gutsy too! Thanks Kali!

Mint Circuit: (40 seconds on, 20 seconds rest) 2x
-Alternating Arm Battling Ropes
-TRX Pistol Squat w/Jump
-Stability Ball Pike
-Medicine Ball Mountain Climbers
-Squat Thrusters W/Strength Pole

Burpees w/180 Jump Over Bench-45 seconds all out

Kettlebell Fun!

Tonight, while hanging out in my apartment, I got a little tired of doing work for my assistantship, so I decided to bring out my kettlebells for a quick workout.

Warm Up: (1 minute each direction)
-Figure 8's-between legs
-Waist Circles
-Around the Head

Workout (2x thru):
-Double Arm Swings-30 seconds quick
-Single Arm Swings-45 seconds each arm
-Double Arm Swings-30 seconds quick
-Goblet Squats-45 seconds
-Single Arm Snatch-30 seconds each arm
-Goblet Squats w/overhead press-45 seconds

-Rest: 2:00

-Single Arm Hammer Curl w/overhead press-30 seconds each arm
-Figure 8's-30 seconds
-Waist Circles-30 seconds
-Single Arm Hammer Curl-30 seconds
-Alternating Arm Hammer Curl-45 seconds
-Single Arm Overhead Squat-30 seconds each arm

-Rest: 2:00

-Alternating Plank Rows-45 seconds
-Mountain Climbers-30 seconds
-Alternating Plank Rows-45 seconds
-Burpees- 45 seconds
-Toe Touches without Kbell-30 seconds
-Reverse Crunch-45 seconds

This workout was very effective in getting the heart rate up and helping me regain focus on my studies. It also had the benefit of not taking up much space.

So far, my time in DC has been amazing! I'm quickly learning that DC is a very fit city. I've already shed a few pounds from all the walking I do. As I said to my one friend tonight, "DC is such a fit city. Everyone is running around in Vibrams and doing box jumps on benches. It's so epic!"

More adventures to come...

Fun Circuit

I have worked with a few high school and youth sports teams over the past week, and I added some circuits to the training routines for the week. Give them a try:


Complete 3 Rounds:
Circuit Round 1: (30 seconds on, 30 seconds off)-all out during exercise
-Box Jumps (18 inch bleacher)
-Mountain Climbers (on ground)
-Burpees
-Scissor Jumps (jumping into alternating lunges)

Circuit Round 2: (30 seconds on, 30 seconds off)
-Flutter Kicks (abs)
-Alternating High to Low Plank w/pushup
-Inchworms-hands only
-Russian Twists

Circuit Round 3: (45 seconds on, 15 seconds off)
-Burpees w/180 jump
-Frog Hops (high plank to feet inside hands)
-Power Pushup (hands have to come off of ground on way up)
-Straight leg hold (lay on back, feet 6inch off ground, hold)

TRX Suspension Training...The Real Deal

Yesterday, I had the privilege to work with Eric Giroux (Owner of Prime Fitness in Rockville, MD) and 13 other fitness professionals at a TRX Suspension Training Course.

Lately, I've been teaching a handful of group fitness classes for the YMCA, training a few youth sports teams, and still trying to advance my own training. To say the least, I started to get a little worn down and almost decided to postpone taking the TRX course. I'm sure glad I didn't.

The Origins of TRX (taken directly from TRX handout):

In wharf side warehouses, urban safe houses and submarines, Randy Hetrick and his Navy SEAL teammates needed a way to stay in peak condition while on missions with limited space and no access to fitness equipment.


Using parachute webbing, an old jujitsu belt and his ingenuity, Randy made the first incarnation of today's TRX Suspension Trainer, thus generating the beginning of an entirely new movement in physical training. 

TRX Suspension Trainer 

I have already been using the TRX Suspension Trainer in my own training for a few months now, but I figured it would be best to obtain specific training for the piece of equipment before using it with clients. I was interested to see how much the course would teach me since I've already taught myself a handful of exercises and have YouTubed a handful more. Well, in about eight hours we blasted through 80+ exercises, went through a brutal workout, and even did case studies. I quickly realized I didn't even scratch the surface of what the TRX Suspension Trainer was capable of. The workout took us through a series of exercises that hit every part of the body. By the end, everyone was sweating like mad, and I think we all realized how powerful of a training device the TRX Suspension Trainer can be.

Sample Workout: (45 seconds each exercise, no rest between exercises)

-Single Leg Squat

-Step Back Lunge w/Knee Drive

-Chest Press

-Mid Row

-Crossing Balance Lunge

-Hamstring Runner

-Y-Fly

-Triceps Press

-Biceps Curl

-Standing Hip Drop

-Standing Rollout

-Oblique Crunch 

I already knew the TRX Suspension Trainer could provide great resistance training options, but I quickly realized how powerful of a flexibility tool the TRX Suspension Trainer is. Each exercise hits some mobility and stability. Also, the stretches that can be completed with the TRX Suspension Trainer are unreal. I have been working on my shoulder mobility and stability, and I am excited to see how this piece of equipment will help me progress. 

I highly recommend finding a trainer that has training in TRX Suspension Trainers. I am excited to use the device with my clients. 

Links: 

TRX Website

Prime Fitness

Think about it.....

You can't give at least 30 minutes for exercise a day? 

Machines VS. Free Weights....The big debate

In the world of fitness, there is currently a battle taking place.

The battle is between machine based exercises (ex. Nautilus, Selectorized Machines) and non-machine exercises (free weights, kettlebells, TRX, Bosu Ball). Some people swear by non-machine based exercise, and others are very adamant about machines. So who is right? My opinion, both can be used in an effective training program.

Let's start with non-machine based exercises.

The reason I like non-machine based exercises is because you can get more muscle involved at one time! Getting more muscle active burns calories and helps people achieve results. For example, kettlebell swings get large amounts of muscle involved. Kettlebell swings get the hamstrings, glutes, core, and back working together. Kettlebells are a great tool to get a cardio workout as well! Check out Dan Daly's (www.traindaly.com) kettlebell Metabolic Conditioning Circuit.

Also, during daily life we are hardly ever doing single joint isolation movements. When is the last time you have done a leg extension (mimicking that of the machine) in real life. Chances are, you haven't. Doing non-machine based exercise teaches your muscles to work together to complete a task. This correlates to daily life much more than a machine based exercise does. Also, athletes benefit more from non-machine based exercise because this is more comparable to actually participating in a sport.

Lastly, machines are set up to isolate muscle groups. This takes away a lot of the self stabilization needed to complete an exercise. This can result in, you guessed it, poor stability. Stability, along with mobility, is needed in many aspects of life. If we are not stable, we have an increased chance of injury. Also, an interesting fact to consider, seated exercise puts more pressure on the back than improperly lifting while standing (Movement by Gray Cook).

Ok, now that I have made the case for non-machine based exercise, let's talk about why machine based exercise has a place in an effective training program.

First, due to our daily life and choices we have made, many humans have muscle imbalances. Some of these show themselves in left to right asymmetries. Some of these show in quadriceps to hamstring strength ratios or other unbalanced ratios. Machines can be used to correct imbalances, such as the quadriceps to hamstring ratio. Doing squats will definitely work the legs. However, the quads do take more of the load. To hit those hamstrings a little more, feel free to throw in a few hamstring curls. Yes, non-machine based alternatives are available. However, it does not hurt to supplement non-machine based work with a few machine based exercises. Also, machines definitely have a place in the rehabilitation process.

An interesting article on this topic is present in the February 2012 edition of the Strength & Conditioning Journal. Take a look at the article, Do Single-Joint Exercises Enhance Functional Fitness? by Brad Schoenfeld and Bret Contreras.

In my training, I aim for mostly non-machine based exercises; however, I use machines to help me even out some imbalances or hit specific muscle groups a little more.

Just some food for thought.

New Year's Fitness Resolutions

NEW YEAR'S FITNESS RESOLUTIONS 

Taken from my examiner page: 

http://www.examiner.com/fitness-in-harrisburg/new-years-fitness-resolutions

It's that time of year again... 

The time when fitness facilities across the country will be packed with new members trying to begin working towards their fitness resolutions. It happens every year. From personal experience, I can tell you the local YMCA will receive a flood of new members in the next few weeks. People will head to the facility with optimism, drive, and dedication. Then, come early February, the facility will again become less crowded, and only the regulars will be remain. 

In our current society, fitness resolutions seem to be the first thing that we give up on. In our current society, fitness resolutions should be the LAST thing we give up on. With a more sedentary lifestyle quickly becoming the norm, and with sedentary related disease cases on the rise, here are some give you some quick tips to help you achieve your fitness resolutions! 

1. Make your resolutions/goals SMART! 

S=Specific: Do not just say, "I want to lose weight." Be specific with your goal. Change it to something like, "I want to lose eight pounds in three months."

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M=Measurable: Make sure your goals can be measured in some form. Saying, "I want to become stronger at the bench press," lacks both specificity and a measurable aspect. Make the goal something concrete that you can track. For example, "I want to increase my bench press from 175 lb. to 195 lb. this year," is something more specific and measurable. 

A=Attainable: Devise a plan to make sure your goal can be met. For example, if you want to become a better runner, you have to run. Make sure you schedule times to get your run in. Have a plan of how many miles a week you would like to aim for. The key to achieving any goal is having a plan of action. 

R=Realistic: Do not set yourself up for failure by making goals too hard to achieve. Yes, you want a goal to be something you have to work towards, but if it is unrealistic your best efforts will fail. If you meet the first goal, then free to set another goal! Weight loss goals are commonly unrealistic. To healthily lose weight, you should aim for 1-2 lb. of weight loss a week. Make sure you have the correct plan in place and have a realistic goal for the year. 

T=Time: Always set a timeframe to your goal. If you don't put a timeframe to complete your goal, it will often sift its way to the back-burner. A timeframe creates a sense of urgency and will help you stay on track! 

2. Post your resolutions where you can see them. By writing your resolutions down and posting them in places where you will see them often, you will have a constant reminder of a your goals. Also, writing the resolutions down makes them more concrete. It is something you can see, not just thoughts. It is always satisfying to cross off one of your big goals for the year! 

3. Exercise with a partner. When working out alone, people sometimes fail to put as much effort in to the workout compared to when a partner is there. Also, having a partner makes you feel more responsible for exercising. You don't want to let your partner down by skipping workouts. 

4. Don't get stuck doing one thing for exercise. Exercise and fitness can come in many forms. Don't just stick to the weights or the track. Explore and try new classes and sports. This will challenge your body in different ways and result in greater fitness. Also, you will be less likely to get bored with your exercise program. 

5. Lastly, don't be afraid to ask for help. If you are unsure of what to do or how to get started, talk to a fitness professional, doctor, nutritionist, or someone you think can help get you on the right track to meeting your goals! 

Go into 2012 with a new approach and knock those resolutions out of the park! Your body, mind, and life will thank you.