Anyone can have a blog....(and a peek at my day)

When you want find any type of fitness information on the Internet all you have to do is google it, and let your search engine take over.  Bouncing around from website to website and blog to blog you will find a variety of answers and opinions that are written by credible and non-credible authors. So who should you believe? What advice or suggestions should you put into practice?

Those questions are kinda hard to answer.  Anyone can start a blog.  In computer land I can be Dr. Damon Brobst CSCS*D, PhD, USAW, NASM CES, ACE CPT, and whole bunch of other letters and acronyms that don't mean a whole lot when dealing with an actual person in a "real life" fitness setting.  I could also be labeled as a Master Trainer by my gym, which means even less when you look at what it takes to achieve that status at some health clubs.  I could also have a 500lb bench, 600lb, squat and 752lb. deadlift, all raw and of course, before I injured my hamstring and rotator cuff. 

Don't get me wrong, education is extremely important to be successful in the strength and conditioning industry.  How physically strong you are and what type of physical condition you are in is important as well, especially if you are new to the profession and looking for clients in a health club setting.

When working in a "real life" setting you should look like a person who practices what they preach.  You should also have the education to explain why you are doing an exercise and how to assess clients with inadequate movement patterns.  As well as be knowledgeable of nutrition and supplements. In computer land you can claim to know everything, and claim everyone else is a complete idiot.

So what am I trying to get across?  A lot of what you will read on the Internet is total BS marketing babble.  There are tons of keyboard commandos writing their little stupid blogs about how they are the best trainer on the planet, and then trolling around the Internet looking to bash other articles and blogs written by people who actually train/coach others and get damn good results.

There are people who sit on Pubmed all day and  love to pull up research to show someone else that they are incorrect, and feel satisfied for proving someone else wrong.  Meanwhile, they haven't gotten any results with their clients because all they do is sit in front of a damn computer. I'm all for research but get out and work with a client, get feedback from a real person. Bret Contreras does EMG testing out of his garage gym, on his clients.

Here is a look into my average day so you can see I put my work in physically rather then behind a keyboard.  It's a little choppy, but I wanted to give a brief overview and explain details in other blog posts. Then again, in computer land this could all be made up........

3:45 wake up,  make breakfast, pack food for the day, get ready for work
4:40 leave the house, drive to work
500 train first client (30 min session) - 50 year old male
530am train second client (60 min session) 45 year old female
630am train third client (60 min session) 45 year old male
730am leave gym drive to school
745 eat second meal
805 grade level meeting
830- open gym for 6th/7th grade students, home room, around 600 or so kids
900- first hour planning (enter grades, write blog, read articles/book, answer e-mail,etc)
1000 second period class, 45 students, today will be form running, sprinting, body weight circuit
1100 Lunch- eat 3rd meal
1145 3rd period, today we'll be outside, after a warm up I will be playing QB in a flag football game (fun)
1245 4th period (same as third)
140 5th period (73 students) we will be working out, same as second period
230 Eat my 4th meal
235 6th period, I will be outside same as 3rd and 4th
330 leave school
350 arrive at gym, workout gym- not work gym
400-5ish workout( kick my own ass)
520pm arrive at my work gym- drink shake
530 train 4th client of the day (15 year old lacrosse player, hopes to play in college)
640 leave gym
700 arrive home
715 eat dinner
745 pack for the next day
8ish spend time with my hot fiance, recite poetry to each other........
930ish pass out!

If you made it through that craziness you can see my life is far from a person who doesn't work "hands on".  I put my time in, and I love what I do.  I write a blog to help get some information across to people who want to take a few minutes and read something written by someone who WORKS in the field of fitness and exercise.  I work with adults, teens, and kids, promoting a physically active lifestyle and a healthy diet.  I am a total TYPE A personality so I need to be extremely organized and as you can tell, I am a routine based individual.

Over the years I have began to pay really close attention to some extremely smart people in the field of strength and conditioning and I can't thank them enough to expanding my passion in the fitness field.  I read their blogs on a regular basis and the information I come across usually helps me become more knowledgeable in my profession, and thanks to Tony Gentilecore- a little humor is brought to my day as well.  Check out Ben Bruno's Good Reads for a couple links I go to on a daily basis, or check out my blogroll to the right.  Happy reading......

End of the week thoughts.........

Once again it's Friday, thank god!  It's been a pretty crazy week and I have Monday off from school so this Friday I am in a pretty awesome mood.  Actually, I try to go in everyday with a great outlook on life, there's too much good stuff going on, and the bad stuff really isn't worth wasting my energy over. I've gotta kind of busy weekend lined up, family coming into town for my Fiance's bridal shower on Saturday, and Monday we're going to visit the YACHT (wedding venue) to get a few things finalized .

During the bridal shower, I'll probably be at Barnes & Noble reading philosophy books while my Fiance, family, and friends do girlie things like talk about Oprah, open gifts, and go on and on about how lucky she is..... .

Orrrrrr, I could go down to South Beach and enjoy the amazing weather and local watering holes......... Decisions-decisions.....

Anyway, here are my closing thought for the week:

-Internet Trainers - I read Mike Boyle's blog about people in the fitness industry who are more internet marketing experts rather then training experts.  I am really glad someone with Mike's credibility about this topic. There are keyboard commandos making a fortune from people because of their OMG WOW internet sites and making incredible claims regarding body transformations.  Most of the general public just doesn't know any better, it's time to wake up folks, everyone is an expert in internet land.  Check out Mike's blog here.

-8 weeks to go.... My wedding is 8 weeks from tomorrow.  No cold feet, no being nervous, I'm just really excited to be a great husband and later down the road an awesome father.  I also trying to get myself in spectacular  physical condition by the time the wedding rolls around.  My nutrition is on point, my workouts are solid, and my mindset is all about stepping to the next level of awesomeness.

I am following a modified carb cycling diet, lifting 3 days a week, sprinting twice a week, running hills or sled work at least once, doing a ton of jumping rope, and even doing some steady state incline walking for calorie burning/restoration purposes.  I have designated Friday as my "high carb" day and of course my brutal lifting day, hang cleans and deadlifts anyone????

-Blogging. It seems everyone has a blog and almost every topic in the health/fitness/strength & conditioning spectrum has been discussed.  There are a lot of people who take everything way too serious.  Not everyone who writes a blog is knowledgeable and some people just try to stir up trouble on the internet.  I enjoy writing my blog and trying to provide educated and entertaining information to anyone who chooses to read my posts.  I also enjoy calling out idiot trainers and morons in the gym, I honestly think these people are here for our entertainment.

-If you are trying to lower your lactose intake and you put milk/cream in your coffee, here's suggestion- a couple dashes of cinnamon and 1/2 packet of splenda.  A lot better then your "skinny latte"

-If you want to add something different to your salad, try Chia seeds.  Omega 3's, antioxidants, and fiber. One tablespoon does the trick to add some variety to boring leafy greens.

-Spending 90 minutes doing bi's and tri's is moronville at it's best.  You don't need to do 900 varieties of curls from every different angle and with 12 different grips.  Spending more time doing concentration curls than training your legs is just plain retarded. 

-I did not know that between the hours of 4-6 my gym has a uniform policy- "wife beater" tank top, thick silver chain, and you have to carry a gallon jug of water.  You are also required to drop your weights, look like you're pissed at the world, and flex in the mirror at least twice before you leave. 

Have an awesome weekend!

Why are you still jogging???

I've put in some time in this profession. At least10,000 hours.  I've been working with people in the fitness, strength and conditioning industry for 13 years.  I've played college sports and I've coached high school sports.  I've worked with people of all ages with a variety of goals.  One thing that is almost 100% constant, most joggers = terrible movement patterns and knee and or back pain.

When it comes to fundamentals of movement, squatting and lunging should be performed without pain and hopefully without much difficulty.  When movement patterns deviate from there proper form, pain can occur in the knees and the lower back, most commonly.  Through the assessment/screening process most of the "joggers" I've worked with have had difficulty performing a door way squat test and lack flexibility during a static hip flexor stretch (see above).

While performing a lunge, whether forward or backward,  I've noticed that most "joggers" have an extreme  forward lean, lack stability and balance, and  have improper body alignment.  A lateral lunge is even more difficult for my distance running clients.  One thing that I've concluded is that telling a client to stop a form of exercise makes them a little offended.  To offset a awkward conversation I try to correct these problems by performing a dynamic warm-up, PNF stretching, and performing basic exercise progressions (check out: Gray Cook-Athletic Body in Balance).

Once some of these movement problems are corrected I try to persuade these clients to attempt different forms of "cardio" or interval training.  Some are enthusiastic to give sprinting, metabolic circuits, and sled work a try.  They usually move better, get stronger, and remain injury and pain free.  The others, the "joggers" usually have a recurrence of pain/injury, don't improve strength, and have to start over with general corrective exercises.  Everyone has a choice of what they do and some people enjoy running to the point of living in some form of discomfort.

Another reason that "joggers" have movement/injury issues is because of improper running form.  I've developed a habit out of watching people jog outside and on the treadmill and monitoring their foot position, forward lean, and shoulder movement.  Most of the people I see running appear to be "out of shape" and carrying a little too much weight.  Because of this their form is horrible. To be honest, most of them look like they are trying to catch their breath and avoid having a heart attack, their form is the last thing on their mind. 

Most "joggers" don't realize around 1,500 foot contacts with the ground takes place while running a mile.  If you are overweight and running with improper form the next joint above your ankle (mobility) is your knee (stability) and that is where a lot of the pounding will be absorbed.  Some of the time knee pain can be caused a tight IT band other times it is a result of trauma usually caused by constant pounding on a hard surface. Mike Boyle has been discussing this issue for years and more fitness/strength professionals are extending their knowledge on the subject. 

Knowledge of functional anatomy, self-myofacial release techniques, and proper corrective exercise can "fix" certain aliments that "joggers" encounter.  I hate to say there is a BAD form of exercise, but in reality any form of exercise performed improperly is BAD .

From a personal standpoint, I used to "jog" a lot.  I ran several miles per week in the attempt to get leaner and in better shape.  The results were not impressive by any means.  I actually got weaker and my body composition remained the same if not worse because my eating was not as "healthy" as it should have been.  I developed some knee and back pain which I just ignored.

I finally woke up a couple years ago and started to incorporate sprinting, jump rope, and sled work in my conditioning.  My strength started to increase, I got leaner, and amazingly I was pain free.  If you are a runner, I'm not telling you to stop.  Take the proper precautions such as stretching and focusing on proper mechanics.  Also, ask yourself why you are "jogging"?   If the reason is to lose weight, your diet should take precedence.

If you are not performing some form of resistance training and you want to improve your physical conditioning, you are missing the boat entirely.  There are tons of people that can run a marathon and are still considered obese, and there are a lot of strong people that can't run 400 yards.  My advice, find a  balance. Get strong, get in better condition, but "jogging" to get there isn't necessary.

What "plan" fits YOU the best?

As trainers, coaches, or clients, we need to decide where we want to go and how we are going to get there.  I've talked a lot about goals in the past and I truly feel that setting realistic, measurable, and achievable goals it the only way to be successful. 

A lot of people have a desire to get in better shape during the month of January.  How are they going to do it?  Exercise and diet, Duh?  Eat less / Move More.  Eat Better / Workout.  Yeah, we get it, everyone knows what to do to get in better shape, right?  Not necessarily.

When it comes down to the type of exercise you are going to do, the duration, the frequency, and the intensity all are factors toward your success.  When it comes down to your diet the amount of carbs, calories, fats, protein, all have a detrimental effect on your "getting in shape" goals.

My new "friend" when it comes to monitoring calorie intake is livestrong.com.  It is a great website where you can input your food and activity level and get a calorie count for the day as well as nutrient breakdown. It's  very similar to fitday.com but a little more user friendly.  Most people get slapped with a big dose of reality when they actually see what they are putting into their system and where those calories are coming from.

When it comes to exercise, cardiovascular activity alone won't cut it.   Some people think they need to create an "aerobic" base before they begin resistance training.  This is FAR from reality.  Jogging doesn't build muscle.  Neither does performing an "intense" workout on the elliptical.  If you are not performing resistance training you are pretty much setting yourself up for failure. Honestly....

So what's your diet look like?  How about your training plan?  Do you know what type of exercise you are going to do and when?  Do you know how many calories you are eating?  Where are they coming from?  Do you know how much you want to lose/gain by next month?  All of these questions should be able to be answered if you are serious about getting results.

Now the important part, deciding what is best for YOU.  Low carb, Paleo, Atkins, South Beach,  Carb Cycling, etc.  There are tons of "diets", some are good and some suck. Chose what type of nutrition plan (diet) fits your goals and your lifestyle and stick to it for at least 6-8 weeks before making a change. It comes down to dedication, persistence, and perseverance with any diet, how much you put in, is directly related to what you'll get out of it.

When it comes to a diet that will work with your lifestyle, it's more relevant that it is convenient with your profession.  I'll use myself as an example.  I am reading the Ultimate Diet 2.0 by Lyle McDonald.  It is a phenomenal nutrition plan and as smart as Lyle McDonald is, the information is easy to understand and enjoyable to read.  I will end up doing this diet, but not at this time.  Why?  It is really not conducive to my profession.

I teach middle school Physical Education.  When dealing with 12-14 year old students you need to have a ton of energy. Being in a good mood is extremely important when working with kids.  My mood/attitude effects student behavior and effort.  I am also extremely active throughout the day.  Depleting too many calories and carbs can have a drastic effect on energy and mood. I also train clients at the gym before and after school, as well as kickin' my own ass in the weight room.  It is just not worth the possible struggle of being efficient at my profession and having successful days week in and week out.  Did I mention that I have some classes with 60-70 students???

During the summer- I'm in 100%.  I'm sure I will get excellent results from the Ulimate Diet 2.0, probably worth a couple blog posts.

So what am I doing instead? Stay tuned to the blog.  I will be outlining my typical day, discussing my training program, and give you an overview of my diet plan.  A lot of information that I'm sure you'll enjoy (or make a dumbass comment).

End of the week thoughts.........

So we pretty much made it through the first week of 2011. Not too bad, right? I am back at teaching full time and my clients at the gym have been steady, so have my workouts, which make for a busy ass week. Just the way I like it....

Anyway, it's time to discuss some things that I've been thinking about over the past week or so, and I feel like it's only right that you read them.

-The above picture is my fridge on a Sunday night. I am pretty much a type A/anal person. I like things in order and I need to be organized. For the vast majority of people who had a New Year's resolution to "Lose weight, Get in Shape", my advice is- PRIOR PREPARATION PREVENTS POOR PERFORMANCE. I don't know who I stole that quote from, if I did, I would give credit where credit is due. To simplify things- write a (healthy) grocery list, go to the store, get only whats on the list, cook your food, package your food, and eat your food!

You should also know what you are going to do at the gym before you get there. Hopefully you have your week, month, or even longer programed with a resistance/cardio plan. I see way too many people walking around the gym in circles and 99% of the time women end up doing the abductor/adductor machine, and guys end of doing curls or a tricep exercise. A crappy program would be better to follow than no program at all.

-It amazes me how many"Resolution" people think they already deserve a cheat weekend. Just because you ate good for 5 days does not make it an excuse to load up on crap over the weekend. Some people are just freakin' clueless! They get this big "New Year/New me Resolution" about getting lean and mean and after 5 days they feel they've accomplished something. Here's a hint go 4 weeks strong, then allow yourself some form of cheat meal. If you think you can drink 12 beers, eat wings, fast food, and pizza after 5 days of clean eating and you will still achieve your goal, I guarantee you'll still be pleasantly plump in December.

-Cheat meals. In the above paragraph I kinda bashed them, well almost. In all honesty, they can be beneficial if they are planned and you have already eaten strict for at least 2-4 weeks. It's important people don't go overboard, one day or more than likely one cheat meal is sufficient. Cheating/overfeeding can keep your mental sanity and cause a metabolic spike (actually it can do a lot more=secretion of hormones, increase leptin, increase fat oxidation, improve insulin resistance) words and phrases that the average person doesn't understand. There is ton of info on this stuff, and there are people more qualified then me to go into greater detail. Check out Lyle McDonald and Joel Marion.

-Internet experts/bashers. There are a lot of people out there that claim they "know it all" or go out of their way to put down others because of some things that they have discussed in blogs/articles. I know I' have put down "personal trainers who suck" many times, but that's because I've seen it with my own eyes and more often than not, it's a safety issue. Everyone has a right to their opinion and that's what blogging/writing is all about. But, if your going to put someone down, at least leave an email address so the subject matter can be discussed in a mature-respectful way not on some bs forum.

I like the 10,000 hour rule when it relates to this topic. Unless you've spent 10,000 hours doing/practicing a task or job you really should keep your opinion to yourself. If you don't train "real" people and just spend your day typing shit on forums and "reader comments" - get an f'in life! I've seen way too much negativity directed towards knowledgeable professionals, and it was probably written by some geek using the computer in their mom's basement.

Awesome weather in Fort Lauderdale, 60 and sunny! Have a great weekend, I will!

When you combine everything......

I wrote this a while ago as an article, but I've never done anything with it..... A lot of the concepts which I discuss will be broken down for future blog entries. My basic premise is "Get on a program, and stick to it!"

When you combine everything, you get nothing!!! (Training edition)

The internet is a great place when it comes to strength and conditioning. You can read various blogs, articles, and programs written by some to the top strength and conditioning coaches. You can also laugh and shake your head at the internet Hercules who has never even lifted a weight other than a pink dumbbell. This article is here to discuss the positive side of the internet, at least how the positive side can affect us in a negative way.

When I first began experimenting with “athletic based” training programs I decided to use Joe Defranco’s WSB. I followed the program to perfection. My weights went up, muscle mass increased, and I loved the “athletic” style of training it provided. I thought this is a great program and my gains are good, but I could make them better. I mean, I have been around strength training for a while, so I know what I’m talking about…… Well unfortunately I didn’t.

I missed power cleans, I used to love this type of lift and it provided me with some good trap development and I felt good throwing some weight around. So I added the clean to my lower body days. No big deal, I was still gaining and getting stronger. Then of course, I figured more would be better. I remembered doing snatches in the college football days, and I liked them as well. Combine that with the USA weightlifting course I took and I was “full go” with Olympic lifting.

So now you have a good program (WSB) and more CNS intensive work. Doesn’t sound so bad, but I didn’t factor in the plyometric work and Olympic lifts and the amount to volume I was performing on my lower body days. I also decided to add in more sprinting as conditioning work without adequate recovery. At this point I was getting leaner so I figured, everything is coming together.

Defranco’s website, along with Tmuscle.com, and Elitefts.com, all provided me with a variety of training advice. Some of the blogs I was beginning to read encouraged me to perform a different exercise or variation of an exercise I was performing. At an NSCA event I heard someone say “If you read an hour a day in your field, you will become one of the top professionals in your field in 3-5 years”. I also heard the term “paralysis by analysis”. I didn’t put everything in perspective until I added more “programs” to my “program”.

Jim Wendler’ 5/3/1 seem all to perfect not to add to my training. It was based on actually goals and numbers to perform each workout. But of course, Mr. Wendler didn’t recommend bands and chains and I thought they were “necessary”. So here it is, “My Program”. Instead of a template I’ll just describe it to you to save you the pain and misery of putting everything together.

I did an upper/ lower split (M, T, Th, F). Max effort on Monday and Thursday and dynamic work on Tuesday and Friday. I did snatches on Tuesday and Cleans on Friday along with some other “Olympic” pulling exercises. For my main lifts I did the 5/3/1 programming and for the repetition work I did the Defranco style of training. If that wasn’t enough I felt the need to bench and squat with bands and chains every now and then.

Now that you’re thinking “What the hell was this guy doing”? I have to admit I liked all of the volume. However, I actually got weaker. How could this be? I was doing what the top strength coaches in the field suggested. I really thought more would be better, but through experience it proved differently. Sometimes less is more.

I am now following Jim Wendlers 5/3/1 with much success. Why? I am following the specific program and only that program. I spend less time in the gym and I recover better than ever. I am sure many of you have tried to add and mix programs. For those of you who haven’t, for your sake don’t! If you need a change from what you are doing, you cannot just add in exercises, sets, and reps. Something has to be reduced.

My advice is to pick a goal. Not get stronger, get leaner. Create a specific goal, such as deadlift 600 lbs by September 28. Reach 6% body fat by Labor Day weekend. Now, you have to decide what type of training will get you there. All training and programs have their place, but certain programs are intended for specific results. If you don’t have a goal and you are not lifting for a purpose, how do you know that you are getting results?

The strength and conditioning field leaves a lot of questions unanswered. However many things are answered clearly by the best minds in the industry. Research for yourself, discover a passion for knowledge, and develop your program that will get you to your goal. Just don’t do what I did or you’ll end up with nothing but a learning experience.

Damon Brobst, CSCS

I am a physical education teacher, strength coach, and personal trainer based Ft. Lauderdale, FL. I work with middle school students during the day and train athletes and adults looking to improve their physical condition early morning and late afternoons at Emery Wellness Center in Weston, FL. I am certified by the NSCA and USA weightlifting as a sports performance coach. I can be reached at dbro38@yahoo.com

Amateur Week!

It's the first Monday of the New Year and in gyms across the country there will be an influx of new faces of what I like to call "the resolution people". Just like New Year's Eve at a bar or party is amateur night, most gyms will be filled to capacity with people trying to "get in shape" during amateur week.

For the serious gym enthusiast, it is quite humorous to see the "resolution crowd" all dressed up in their brand new under armor gear, lining up for the cardio equipment in the hopes of shedding some unwanted pounds. The elliptical machines will probably have a wait list and those recumbent bikes will all have people peddling away like their in the tour de france.

My favorite is of course, the guy in the smedium shirt, wearing gloves and a belt, while walking on the treadmill at a snails pace. Or of course, the spandex coated women who sits on the abductor/adductor machine while on her cell phone for 30 minutes, then performs endless sets of crunches thinking she will achieve a lean pair of legs and a six-pack.

You almost have to give these people a little credit. They made an effort to improve their physical condition by making it to the gym. They're not at home using the shake weight or the Zumba dvd they got for Christmas. I just wish they had an organized plan of attack. Instead of going to the gym and walking in circles and getting nothing accomplished, seek out some professional advice from someone who knows a little something about getting people in shape.

I suggest hiring knowledgeable personal trainer to help reach your fitness goals. The only problem is that a good personal trainer is about as hard to find as fresh sushi in Iowa. I suggest that anybody who is thinking about paying a trainer read this article before you hand over your hard earned cash to someone who doesn't know their ass from their elbow.

If you are really serious about improving your physique, cleaning up your diet should be first and foremost objective. I suggest you check out the Precision Nutrition program. Or if you are extremely serious and money allows, hire someone such as Shelby Starnes to design a personal nutrition plan to hold you more accountable for the food you put in your body.

For the rest of us, the people that live to lift heavy things, be patient with these people. I know that seeing someone perform 10 sets of curls in the squat rack while you are waiting to do some heavy front squats can pretty much drive you insane. But you really only have a few weeks of dealing with the "resolution army". Most of them will soon be back on their couch watching Oprah and blaming everyone else for being overweight and out of shape.

I only hope they prove me wrong, I would love to see the obesity rate drop and more people passionate about exercise and eating right. Its all about what's important, a healthier life, or going to happy hour and eating chicken wings 3 nights a week.

For the people who stick with their goals and achieve positive results toward a healthier life- I applaud you. To be honest, not many people reach the goals they set up for themselves during the new year, dare to be different.

It's time to kick average in the ass and become elite. Today, tomorrow, and for the next few months stick with a plan that will make you proud to look in the mirror and realize that your hard work has paid off.

Be someone that turns heads, be someone that commands positive attention, be someone YOU admire, it won't be easy - but nothing worth achieving ever is.......