End of the week thoughts....

It's been a few weeks since I posted a "Friday act of randomness", so i figured I better get back to some end of the week babbling.........

The past couple weeks have been going by so quick, which is awesome considering summer break is only 2 WEEKS away!  I also will be on a 7 night cruise to St. Martin and St. Thomas and the Bahamas which will probably be the longest vacation I've been on since entering adulthood. 

Here's a few things that you should read before you start the weekend:

-Training Switch -  I changed up my program last week, I really needed something different and after a few sessions I realize I should have made the change sooner.  Here's my new schedule (cliff notes version):
Monday- Lower Body (Squat emphasis)  & steady state cardio 20-30min
Tuesday-Sprints
Wednesday-Upper Body (Bench Press / Row emphasis-heavy)  & steady state cardio 20-30min
Thursday-Hill Sprints
Friday-Lower Body (Clean / Deadlift emphasis) & body weight circuit
Saturday- Morning Cardio - get the blood flowing, walk out some soreness & foam roll (kinda a rest day)
Sunday-Upper body (Shoulder press / Pull -up emphasis) also some Jersey Shore Style Armz

I also throw in a little jump rope and some body weight stuff in the mornings if I get to work early, or my clients are running a little late.  So far so good.  My goal is to lean up a little will keeping my strength on the Bench and Squat and try to increase a little in the deadlift.  Out of all my lifts, deadlifts is the one least effected by weight loss.

Yes.  I know steady state cardio is lame, not as good as HIIT, and the DEVIL according to some people - but, I will be "shirtless" for most of my vacation so any extra caloric expenditure is beneficial.  It also clears my mind and I get to watch Sportscenter! 

-The Smith Machine- WHY?  I still don't understand why trainers still have their clients Bench Press and Squat on that thing.  Is it too much effort to teach proper form using a barbell?  I look at the Smith Machine as a tool to create instability and dysfunction among already "screwed up" trainees.  Do yourself and your clients a favor - teach the basic exercises without the use of machines, and remember it is okay to squat below parallel.

-Good Articles.  There have been a lot of great articles pertaining to strength training and nutrition this past week.  Here are a few of my faves: (Ben Bruno will have a HUGE list up after the weekend)

Jen Comas with some nutrition basics for the ladies (guys should read this too)

Mike Robertson saying what NEEDS to be said

Shelby Starnes shares some dieting advice

That's it for this week.  I hope everyone has a great memorial day weekend and remember why we celebrate this day- A HUGE thank you to all of those that have served, or are serving in the Armed Forces.

Because That's Who I Am.........................

 
During a conversation I had with one of my clients the other day, I was informed that she really didn't like "working out".  She let me know about a bunch of other things she would rather be doing and than lifting weights.  Actually, lifting weights and cardiovascular conditioning were things she would rather avoid, if her genetics would let her.  (Basically, if she could eat what she wanted and remain thin, she would never see the inside of a gym).

Later in the conversation she asked me, "Why do you like working out so much?"

I really had to think how I should answer that question.

A bunch of answers ran through my mind, but nothing really stood out as the "correct" answer.  Or, an answer that might influence my client to share the same love for lifting weights that I do. Why does such a simple question seem so complicated for me to answer?

After I left work, I was thinking about my own training session later on that day.  Even though my lifting session was about 8 hours away, I was already getting my "mind right" and looking forward to throwing some weight around in the gym.

A couple minutes later the complicated answer for that simple question, "Why do you like working out so much?"  It hit me like a ton of bricks = Because that's who I am.

I'm not training for a power lifting, bodybuilding, or any other athletic competition.  The only individual I compete with is myself.  I strive to get stronger, leaner, more athletic, faster, muscular, and better conditioned.

WHY? For what purpose? 

Because that's who I am....

I am constantly asked, why do you need to train with heavy weights?  Why do you physically push yourself so hard when your doing sprints?

Because that's who I am..... 

I could easily go into the gym and perform a few basic exercises, the old 3 sets of 10 routine, and throw in 30 minutes of cardio 3 times a week and still be in pretty good shape.  To me, that's plain ass BORING!  I want to push myself to my physical limits and see what I can physically achieve.  Average sucks.

Do I have a reason for striving to hit a 500lb. dead lift? No, not a logical one. The reason I want pull 500 lbs. of iron off the ground is because I've had an obsession with strength since the first time I wrapped my hands around a barbell. 

Do I have a reason for pushing my body so hard that I can barley catch my breath after doing hill sprints or dragging my sled? Again, not a logical one. I don't need one. 

I'm not training to play a sport or enter a race.  I just don't know any better.  I still perform cleans and snatches and jump on plyo boxes.  I still think I can improve in those lifts, get stronger, and jump higher. For what reason? 

Because that's who I am.... 

While I'm driving to the gym, I can honestly say that I can't wait to grab a barbell or dumbbell and start throwing some weight around.  When I'm in the gym and I'm listening to some Rage Against The Machine or Hatebreed, loading up the 45lb. plates for my next lift I am where I want to be, where I belong.

It's hard to explain why at 35 years of age, I think my best years are in front of me.  I know that I will get stronger and I will be in the best physical condition of my life in the years to come. I've never been satisfied with average and I think I can always do better at just about everything (except for my wife, it really  doesn't get any better).

I know soon enough age will take it's toll,  and what was an easy set of front squats might be a little more difficult and I might be sore for a few more days after a tough lifting session. There's also a possibility  that I could face some nagging injury issues with the shoulders or knees, but there are always ways to achieve relentless strength and physical dominance.  No matter what obstacles come my way, I will overcome them and move forward.  Because that's who I am............

Do what you don't feel like doing......

I love deadlifting.  I hate doing split squats (they suck).  I like to think I am fairly good at deadlifting, and I think I can use a decent amount of weight while keeping respectable form.  However, when it comes to split squats, the load is significantly decreased and I have to really focus on keeping my body in alignment and concentrate on proper technique through the movement.

Elevate the front foot for an increased  range of motion or add a barbell in front or back squat position for more FUN!

I also like to Bench Press (but not on Monday's), but I have a strong dislike for the Incline barbell press.  Guess which lift I am better at?  You guessed it, the one you'll catch me doing on a weekly basis, the world famous bench press. I can handle far less weight with the incline press than a flat bench, and to be honest,  that's mainly what keeps me from including it move in MY lifting routine (lame, I know)

When it comes to conditioning work, performing sprints of roughly 60-100 yards is pretty easy for me, I actually enjoy doing them.  But, a 200 meter sprint is like a nightmare.  For some reason I always put off those damn 200m sprints and you'll find me on the field doing what I enjoy, sprinting end zone to end zone.  Maybe tomorrow I'll actually toughen up and do a few 200's, gotta practice what I preach- right???

I know I'm not the only one who feels this way about the exercises that I've mentioned.  Actually, I really don't know too many people who enjoy split squats, except for maybe Ben Bruno (who can do these with an OBSCENE amount of weight).

We all have our favorite lifts that we can do with a VERY respectable amount of weight and various conditioning work that  we enjoy and feel like were are "in great shape" when it's completed.  Taking those movements out of our weekly routines might effect our intensity that we bring to the gym which can affect the results we set out to achieve.

We need to take a step back and analyze what exercise we "dislike" and think why we avoid it like the plague.  If it is for a good reason, such as me doing a one arm dumbbell concentration curl, it's pretty much a waste of valuable gym time- so that would be a valid reason to avoid that specific exercise.

If your reasoning for not doing pull-us is because you suck at them and can only do 1 1/2 without squirming like a crying infant- that would be a GREAT reason for implementing pull-ups into your routine.  You can do this by:

1. Using Bands to assist the movement, perform multiple sets and reps before ANY other exercise.
2. Perform (1) pull-up between every movement through your routine, every time you lift.
3. Put your tail between your legs and migrate back to the Lat Pulldown, and use momentum to move the weight so you look strong.

Another suggestion would be to implement a "Things I need to get better at day".  Devote one day (training session) a week, perform a total body workout and do things that you just never feel like doing.  Maybe start with pull-ups, then do split squats, followed by glute/ham raises, and finish with some single arm pushing/pulling movements, or some timed exercises.  Doing an exercise for 30 seconds is much more of a pain in the ass than knowing you have to get a set of 8 or a set of 12.  

Once you start to perform an exercise that is on your "I should be stronger at, but I don't do, because I don't want to look weak list"- you might actually get better at that movement and start to love it!  Who knows, within a few months that could be one of your "go to" exercises and you might even gain some muscle in those areas of the body that are a little underdeveloped.  In some cases getting stronger at some movements might help prevent some injuries from occurring (pull-ups=healthier shoulders, glute/ham raise=more hamstring activation, healthier lower back).


These are just a few examples with such a large range options.  Today as part of my conditioning work, I am going to throw in Front Squat to Shoulder Press (these kill me) as part of a circuit that will include Inverted Rows, Med Ball Slams, and Push ups (all for time).  I am going to do this after a primarily upper body lifting day, so I am going to include the stuff I like, with the stuff that sucks!  It's kind of a win-win, almost........

Protein Powders- an informal review

When it comes to endorsing supplements, I'm probably not the best "salesman".  I have tried my fare share of pills, powders, and liquids loaded with protein, amino acids, and creatine- but as far as telling someone "You need to take product X", I'm not the guy. There are some products I feel would be beneficial to a person with specific goals in mind such as decreasing body fat and increasing strength and lean body mass.

The most valuable supplements I feel any own can take will be those that are for general health purposes.  I have mentioned in past blogs somethings I am currently taking such as probiotics, greens plus, and fish oil- but they fall more into the general health category. 

One product that can be used as a "general health" supplement as well as a "physique/sports" supplement is protein powder.  I'm sure there are some people in Internetville will read through this post and have questions such as "What about whey hydroslate?",  "Doesn't casein protein take longer to absorb?", "Should I go with protein from grass fed cows?".  All of those are legitimate questions, however choose what protein you feel is right for you- look at cost, carb/fat content, and the specific source of protein and then make a decision.

My intention is to review 7 of the protein powders I've tried in the past and rank them from least favorite to my current grand champion.  I will discuss mixabilty, stomach/digestive issues, taste, and a little bit on the type of protein and its specific uses.  I don't intend ramble on the science side of things and stuff like "nitrogen retention" and "breakdown ratios/times" because I just don't know enough about that stuff  (and it's probably a little boring to read anyway).

fyi- I usually have my "shakes" mixed with plain water, that's what the reviews were based on.  Adding fruit, peanut butter, cinnamon, and other ingredients can make pretty much anything taste good.  I do happen to mix frozen blueberries, spinach leaf, flax or chia seeds, almond milk, and some walnuts to make a "meal" type shake when I am at home. 

7.  Optimum Nutrition Casein Protein. (Vanilla)  When I first decided to give this protein a shot, it was because I heard though broscience that Casein protein should be taken before bed because it "keeps your nitrogen levels up while you sleep".  Sounded good to me.  Well to be honest I didn't like the taste, it was kind of like vanilla flavored chalk.  The mixabilty sucked, very clumpy.  This protein may have many benefits but it just wasn't something I would want to consume on a daily basis. As far as stomach issues, lets just say that I had a case of the "bubble guts".  I did recently hear this protein was good for a pudding like concoction, but my digestive track will be happy if I stay away.

6.  Dymatize Whey Protein (Berry).  This was a very cheap protein I purchased from Vitamin Shoppe.  It was around 20 bucks for roughly 30 servings.  It kinda tasted okay at first, but the aftertaste was not too delightful.  It did mix fairly easy, and it was something you could chug down rather quickly.  I looked at the ingredients and notice whey concentrate was the main supplier of protein.  From what I heard about whey concentrate, it's cheap and if you have any form of lactose intolerance it's better to avoid the stuff.  I did have some stomach issues when I chugged the shakes, but if I drank them like a fine wine my gut was A-okay.

5. Gaspari Myofusion.(Chocolate) This protein had a pretty good taste.  There was a combination of whey, casein, egg, and some other protein sources.  It mixed pretty well, and was pretty easy to drink.  The only draw back was the digestive issues.  I felt really bloated after ingesting this stuff, no matter how fast or slow it was consumed.

4. Optimum Nutrition Whey (Chocolate, Vanilla, Mint Chocolate, Banana, etc.)  I bought the 16 pack variety box.   It was a really cool concept to have individual packets of protein powder in different flavors.  I wish more companies did stuff like this.  Most of flavors tasted pretty good, I like rocky road and mint chocolate the best- mainly because they were a little different from the norm.  I decided to buy a tub of Rocky Road and within a week the flavor was unbearable.  It is a pretty cheap product, but I really wasn't impressed with the consistency or the way my stomach felt afterward.

*Most of the proteins listed above are on the cheaper end of the spectrum, is it a coincidence I some had stomach/digestive issues?

3. Jay Robb Whey (Chocolate and Vanilla).  I purchased both favors from whole foods, they had single serving packs.  This protein is a little on the expensive side, it is whey isolate which mixes really easy and is a little more "watery" than the whey blends.  I heard this protein was from grass fed cows, so I figured it's a little more on the "natural side" of things- even though there is some processing going on.  One of the major problems I have with the protein (Besides Jay Robb's face plastered on the packaging) is that there is not a whole lot of flavor, it's really kinda bland.  It's very easy to slam a shake if you are in a hurry, and there was absolutely NO gut issues.  I would purchase this again, it's a pretty good product, I just wish they redid the packaging!

Good protein = bad packaging

2.  Biotest Metabolic Drive.  (Chocolate). This powder tastes awesome.  It's a little thick so a little more water (or other liquid) is needed to fully mix well before drinking.  This was a very close "runner up", I enjoyed the taste, it was easy on the stomach with no digestive issues, and I will be going back and fourth between my "grand champion" and Metabolic Drive.  The price is right around $34 for roughly 30 servings on
elitefts.com and tmuscle.com, but if you buy 2 or more on tmuscle its only 30 bucks a tub. I plan on trying some other flavors such as banana and strawberry sometime it the near future.

A close "runner up"

1. At Large Nutrition Nitrean. (Chocolate and Vanilla).  I've tried both flavors and they were awesome.  Easy mixing, easy to drink, and very smooth on the stomach.  This powder contains Whey, Casein, and Egg Protein and I was first heard about it through Men's Health magazine.  I also saw that Nate Green's blog post that discussed a few supplements and some of his favorite protein supplements, and he recommended Nitrean as well.  I decided to order one tub of chocolate and one tub of vanilla online (I don't think it sells retail) and I was pleasantly surprised with the quality of this product.  Now, I know it's not from "grass fed cows" and I know that it contains whey concentrate, but honestly this is the first protein powder I could drink everyday and not get sick of the taste or have the feeling of a gang of ninjas having an all out battle in my stomach.  I'm actually looking forward to my next shake as I complete this post.

The Grand Champion!

 So there you have it my "Lucky 7" protein powder list.  Feel free to post any suggestions or any feedback regarding any of the above listed supplements.

Damon deadlift 455 x 1

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

It's been a long, busy week and Friday has finally graced us with its presence, thank god.  I am now in "countdown mode" to summer break.  The last day of school is June 10, and then I have about 10 weeks of time off school.  It's really not too much of a vacation because I end up putting in more hours at the gym, but at least I love my line of work!

Anyway, here are some things related to a whole lot of nothing that have crossed my mind this past week:

-Leanness.  There is a direct correlation with my body composition and my energy levels and mood.  Surprise, surprise....  After my wedding and my "mini" honeymoon in New York, I put on a few pounds and it wasn't muscle.  I was eating pretty much whatever I wanted and not doing a whole lot of interval training or other forms of cardio.  Over the past few weeks I have gotten back to strict eating, and cutting down on the amount of "heavy calorie" beverages I consume during the weekend.  

I also have been a little smarter with the cheat meal concept.  I basically don't make a total pig of myself.  My conditioining has also been taken up a few notches with Sunday Funday Park Workouts.  I've lost a good amount of body fat and I am on my road to where I want to be, better than my best.   I have much more intensity in the gym and throughout the day I'm more energetic.  If people just realized how much better they'd feel after losing some body fat, maybe the drive-thru line at McDonald's wouldn't be so damn long.

-Olympic Lifts. It seems that either you like em' or hate em'.  So many people will argue back and fourth whether doing cleans and snatches will produce sport specific power and improve athleticism.  I've been around more than a few conversations regarding the validity of carryover of the movements from the lifting platform to playing field and while there were some good points on both sides, there was no agreement from either side.

I happen to be in favor of teaching and performing the Olympic lifts.  Not because of their possible athletic benefits, but because I just like to do them.  If an athlete or trainee enjoys a lift, and can perform it with proper technique- why not put it in the tool box?  If you haven't given snatches and cleans a try, you might just love em' and start your next training session with a little more intensity.

-My old gym.  I made a guest appearance at my former lifting grounds yesterday, and not much has changed int the past few weeks.  At about 5:15pm just about every guy in the gym was doing biceps or triceps and every female was doing cardio or the abductor/adductor machine.  I'm so happy to be at a better facility where people are actually training with a little more "ballz".  At my new "lifting grounds" people actually squat (to depth)  and deadlift, what a concept????

Well that's it for this week, have a great weekend.  GO Heat and I hope my wife picks in the winning horse in the Kentucky Derby pool, bring home some money babe!

Anti-Obesity Ads, gone to far???

I came across a childhood obesity campaign that definitely is creating a little controversy.  You can check out the news related story here.  I find this a very compelling topic because of my profession and because I used to be a FFB (former fat boy).  If you didn't know already, I am a personal trainer/strength coach in the morning and afternoon, and I spend my days teaching 6th grade PE at a local middle school.

I have also experienced  being "obese" first hand.  When I was around 20 years old I weighed over 260lbs. and my body fat was over 30%.  I had high blood pressure and lower back pain.  Instead of sobbing and shedding tears down my chubby cheeks I took a dose of "Man the Hell UP" and I did something about it!  I am more than willing to share my personal experience and promote a healthier lifestyle to just about anyone that will listen.  It wasn't society's fault I got fat, it was my own fault, because I didn't put down that box of doughnuts!

I've had several overweight/obese students in my classes and I've worked one-on-one with a large number of obese adults at the gym.  It is a very sensitive issue to talk to a child about being overweight, but some adults will joke around about their weight, almost like being obese is a laughing matter (a well known defense mechanism).  When it comes down to it, the rising cost of health care and the quantities of prescription drugs consumed to offset the ailments of being unhealthy and obese is nothing to laugh about.

When I first thought about these "Anti-Childhood Obesity Ads", I thought to myself, how could a parent let their child become that unhealthy under their direct supervision?  I really felt bad for the kids in the advertisements.  They don't go to the grocery store, they don't buy their  XBOX"s or other gaming devices, and they don't pack their own lunches.  One of the reasons I feel these ads are a good idea is to show parents that they need to be more responsible for the health of their children.

It is pretty disturbing to walk around the cafeteria during lunch time and witness first hand what most children are eating.  I've seen lunches packed by parents, that consist of a hot dog (cold, in tin foil), chips, cookies, and a generic Kool-Aid style drink.  Where are the nutrients?  I hear about kids having skittles for breakfast and drinking a red bull and eating various brands of  sugar-filled candy for energy after school, it is no surprise diabetes is on the rise.

If parents claim that they don't know any better, it seems like BS to me.  Anywhere you look now-a-days you see information pertaining to healthier eating; more fresh fruits & veggies, and  we all know to stay away from high-sugar/trans fat type crap!  Don't we?

Some people tell me that I'm a little too animated when it comes to nutrition.  People close to me love to say "Not everybody can afford to eat organic....blah, blah,blah"   That's not what this is about at all.  Hell, I can't afford to eat organic everything.  Eating healthy is a little more expensive than going to Micky D's and ordering off the dollar menu.  But, those costs need to be factored in to the long term damage of being obese and unhealthy.  According to an ABC News report, obesity carries a 147 billion dollar price tag directly related to medical costs.  And fresh fruit, lean meat, and fresh produce are too expensive???

Activity levels of young people are on the decline as well.  Some of my students never see the light of day on a day off from school.  I have students tell me they can't wait for the weekend so they can sit inside and play XBOX all day long.  I remember when I was around 12-13, the only time I played video games was when I got in trouble and couldn't go outside and play kill the man with the ball with my friends.  Of course, most parents would think that's too violent these days, which is why so many  kids are soft, weak, and overly sensitive.

It really is unfortunate that some of these obese children face bullying and discrimination on a daily basis. Kids will be kids, and pick on each other for just about everything from bad hair cuts to "bo bo" shoes and goofy clothing.  Of course those things can be changed pretty easily, new attire can be purchased with a trip to the mall and hair grows back.  Getting an obese child to be "healthy" can be changed as well.  It might take some hard work, and of course the parents need to be involved and 100% committed for the well being of their child.  Is that too much to ask?  I don't think so.

So, are these "Anti-Obesity Ads" that bad?

Well according to the NAAFA (The National Association to Accept Fat Acceptance), "Billboards depicting fat kids are extraordinarily harmful to the very kids they are supposedly trying to help".  I agree that sometimes the "scare tactics" don't necessarily result in a positive change in behavior, people need to be aware that childhood obesity is a HUGE issue (pardon the pun) and it needs to be addressed by any means necessary.  If feelings get hurt and people feel uncomfortable about these ads, encourage children and adults to start leading a healthier lifestyle, these are all issues that can be controlled with education on proper lifestyle choices.

 Once again, I think these ads are necessary.  Everything worthwhile is going to create a little controversy and whether these ads are pulled or not, at least the issue is loud and clear.  We need to do whatever every we can to encourage a better, healthier lifestyle for America's youth, life is too short to be cut short.

(Honestly, the NAAFA? Excuse me while I go pee my pants from laughing sooo hard!)