My Training.....

For about 2 months now I've been training a whole lot differently.  I've been lifting at my buddy Jeremy Herring's gym (Power Sports Academy aka The Factory) and also at my regular gym (Nova University).  I've always based my training around strength first but after I entered the Got Total competition (Squat, Deadlift, and Shouder Press) I really became obsessed with becoming the strongest I've ever been.  This obsession is not for any reason or purpose except  I feel that being strong(er) is awesome and being weak is awful.

The Factory, where the strong get stronger.... 

I don't plan on doing any "lifting" competitions in the near future, but I do want to increase my numbers on the squat, bench, and deadlift because it is a measurable goal - and it just fells bad ass to move some heavy weight.

After messing around with Total Body training 3 days a week and using the 5/3/1 program with a lot of success physically, I decided I need a "mental" break.  A change from your regular routine can do a lot for the intensity you bring to each training session.

I have been really happy with my current set up, it's a little "Westside/Conjugate" and since I've been lifting at THE FACTORY on Monday and Wednesday , Jeremy designs the program and writes in on the board-  I go in and do everything verbatim.  It takes the guess work out of my programming and it's pretty freaking intense!

Here's the set up for the week:
Monday - Heavy Bench  (Max Effort)
Wednesday - Heavy Squat / Deadlift (Max Lower)
Friday - Dynamic Bench (Speed/Repetition Work)
Saturday - Dynamic Lower (Jumps/Speed Work)

Tuesday, Thursday, and Sunday are usually spent sprinting hills, running tempos, and ocasionally taking a day of rest if I'm feeling a little beat up.

Hill running in sunny South Florida, gotta love it! 

Here's what a typical Wednesday would look like:
-Foam Roll, Dynamic warm-up
A1.  Max effort box squat
B1.  Deadlift from Pin 2 (Blue Bands) 4-5 sets of 3-5 reps
C1.  Posterior Chain Movement (RDL, Hyper extension, Reverse Hyper) 2-3 sets of 15-20
C2.  Heavy Sled Drags
D1.  Heavy Rows 3-5 sets of 8 to 12 reps.

I don't think this is the best approach for everybody, there are a very few people that I know that are truly concerned about getting strong (er).  This style of lifting has made me feel more powerful and  each session brings back memories of the college football days.

As I get older, I question why I'm still competing with myself every training session and why I push myself to the limit each time I touch a barbell.  To be honest, I don't know any other way.......

There's Something Wrong Here....

Now that we are about a month into the New Year, I guarantee there are there are massive amounts of people who have already failed at their "New Year's Resolution".  Of course, not all resolutions are related to fitness, health, and fat loss- but I'm willing to bet a good majority of people started the month with hopes of getting in shape and losing a few pounds or inches.

Since this blog is primarily about getting leaner, stronger, and all around more awesome, I want to discuss some things that are very puzzling to me in the areas of health and fitness.

How the hell does our obesity rate keep increasing?

To think that 1/3 of the adult population in the US is considered to be obese is downright disturbing. I know that some people relate more to "visuals" rather than "statistics", so go to a mall, grocery store, or anywhere else that you'll find a large gathering of people and I'm sure you'll find a good percentage of those people to fall into the category of  "obese" adults.

Yes, cardio can be boring- but at least it's exercise...... 

I guarantee everyone that falls into the category of "obese" knows that EXERCISE provides numerous benefits for your health and contributes to weight loss. So, can anyone explain how the percentage of people in the US that exercise on a regular basis is DECLINING??? WTF!!!!

It seems that every strip mall or shopping center has a gym or fitness facility somewhere nearby.  Pilates/Yoga studios, Crossfit boxes, and "Franchise" health clubs are everywhere you look, and the parking lots are filled to capacity.  Yet, we're getting fatter and exercising less???

If you watch TV for a brief period of time you'll see commercials for Jenny Craig, Nutrisystem, and Weight Watchers appearing more frequently than ever before.  The amount of infomercials that are related to fitness products is borderline ridiculous.  The Weight Loss industry is stacking up the dough. We're talking billions of dollars spent on exercise equipment and "diet" products that apparently provide nothing beneficial to most consumers.

No supplement can replace quality food! 

People spend a small fortune on "fat burner" pills, powders, and creams.  Vitamins and Supplement sales are
at an all time high, and the "diet book" section at retail book stores continues to grow as well as the mass production of exercise DVD's.  It's crazy to think with all of the money invested in this stuff that somehow we are gaining body fat and becoming more unconditioned than ever before.

If you go into a Starbucks, it's common to hear "I want a skinny____________" and Subway is constantly promoting their "Jared Approved" foods.  Even McDonald's is jumping on the bandwagon by advertising their "healthy" breakfasts, such as fruit and nut oatmeal.   But we still are experiencing a girth increase that is honestly frightening.

So what's the solution?   People are spending time and money at  gyms, book stores, and supplement shops.  Just about every daytime talk show has some segment on "weight loss" and "toning up".  I think people have more knowledge than ever before regarding nutrition and exercise, some information had to be absorbed from all the fitness magazine and book sales....... Something has to be accomplished with all of those people spending hours in the gyms and fitness classes......But look around, obviously what people are doing  to improve their level of leanness is not working.

So, what are we doing wrong?

I wish I had a simple answer.  I wish I could say something that people would want to hear... Unfortunately, I have a theory - one that won't be too popular of looked at in a "positive way".

WE ARE DOING THE WRONG THINGS!!!

The majority of people that go to a gym or health club on a regular basis are doing  "fluff" workout. Numerous gym goers spend too much time doing meaningless cardio, such as slowly peddling away on the the elliptical at a snails pace for hours.

How often do you see the squat rack being used (with people squatting correctly)?  Count the number of people you see performing chin-ups or deadlifts.  I guarantee its a number you can count on one hand.  People just "workout" with no real intensity, and I hate to break it to ya your strenuous spinning class is not the answer to your "LEAN IN 2012" goal.  Put some weight on the bar and start grabbing some heavy dumbbells and push, pull, and squat!

I wish more people lifted like this..... 

Eating right is something that has really confused a lot of people.  Most people have been brainwashed to thinking that cereal or other "whole grain" products are a great breakfast choice and low-fat everything is the way to a leaner physique. Eating quality food is a huge factor when it comes to losing those cottage cheese thighs, but most people don't know what quality food really is.

Now I don't want to sound all "PALEO" but if you stick to food from the earth, preferably organic, (nuts, veggies, and fruit) and real meat products (chicken, fish, beef, eggs) and avoid everything else, you'll be on the right track to achieving the body you want.

Most people don't wanna hear this, but if your eating right from Monday to "happy hour" time on Friday and then shovel a bunch of crap down your pie hole during the weekend you're WAY off track!   It might be tough, but limiting yourself to ONE bad meal, is acceptable - frequent stops at the golden arches for a couple days is NOT ACCEPTABLE!  Binge eating weekends can be death traps for the quest to look good naked.

We live in a country where if something is new and flashy it's gotta be good, or a product needs to produce results in record time.  Getting leaner and better shape happens with hard work and dedication, nothing "trendy" needed.  Stop wasting money on gimmicks and weight loss programs. Just pick up a heavy barbell 3-4 days a week, invest $10 on a jump rope and actually use it, and don't eat like an idiot and you will be one step closer to lean and mean in 2012.

3 Reasons Why You SHOULDN'T Purchase Personal Training Packages

A little disclaimer - I'm not against people hiring a Personal Trainer for a long duration, most of my clients have been with me for 4-5 years.  I feel when someone is seeking the help of a personal trainer they should not buy packages of 20+ sessions before they have actually worked with that trainer for at least 3-4 weeks.

I know this might ruffle a few feathers, but I've worked in a commercial gym setting where I've seen first hand how these multiple session packages can be a mistake.  While working in the "Fitness Club" setting, I DID try to push HUGE packages of personal training because of the COMMISSION that went along with the SALE.   I told people that 20 or more sessions would save them money per session as well as create a feeling of dedication and accountability for long term success.

Not the best motivational approach, but I bet this guy was a good salesman!

Since I've been out of the "SALES" based arena for a couple years now, I've formed a strong opinion on the professional aspect of being a "Personal Trainer" rather than a SALESMAN.  At my new facility people are billed on a session by session basis, which is a little easier on the pocketbook than forking over 1,000 plus dollars every couple months to purchase a multiple session training package.

I've never been a SALES based trainer, I like to think of myself as a RESULTS based trainer.  Looking back at my beginning days of working in a gym, management didn't care about results- only the SALE.  I wrote THIS blog when I began to really look at the disservice some Personal Trainers provide, check it out.

I've been in the trenches for a while now, and I feel I have the responsibility to provide some much needed advice to help future clients consider some things before hiring just any Personal Trainer.  Here are 3 reasons to avoid those 20+ session packages:

1. You really don't know your Trainer.  Yeah, you might have met for brief period and they said all the right things and made you feel like you are going to achieve all of your fitness goals in record time- but  do you really KNOW them?  Are they going to be on time?  Are they professional on a daily basis?  Are they focused on your results or just making you SORE?  Do they have a plan with your goal in mind?  Do they take every client thought the same routine? (I've seen this on more than one occasion).

Those are all thing to consider before dropping a huge chunk of coin on someones services.  Remember most gyms pay trainers commission on the packages they sell.  A general rule is 10% on each package. So if you are paying $70 a session, and purchase a 20 session package- your trainer makes $140 without providing you with any service whatsoever.  Now, what if they are late for your sessions?  Or they take you though the same routine day in and day out? Or is they socialize with other gym members when they should focus you YOU?

Sorry to say, but you probably won't get a refund and they are going to keep their commission.  Bottom Line - Get to REALLY know your trainer before making  a long term commitment.

Recording programs is important, but so is paying attention to "hand placement" during an exercise.

2. Your sessions can EXPIRE.  If you have the intention of training 2 times a week for 10 weeks, that leads to about 20 sessions.  You might be an extremely dedicated individual and have a phenomenal trainer.  What happens if you get sick or injured and you can't make it to the gym for 6 months?  Hopefully your gym can "freeze" the sessions, but some gyms will have an expiration date on your training contract with a lot of important stuff in fine print - READ IT!  Make sure your sessions can be extended for any legitimate reason.

A Gym is a place of business, a company striving to make a profit.  So It's not likely upper management will care if you purchase a package of 20 sessions and only use 4 before they expire.  The GYM keeps the money, and doesn't have to pay the trainer for the 16 other sessions- that's a HUGE profit margin for any business.  In the long run, your fitness center can give a damn about your results as long as they keep raking in the revenue.

3. Your Trainer might leave.  Okay, so you have met the BEST trainer in the world.  They have the credentials and the personality that meet your needs and they are ready to get you the results you want.  You've seen them train and you've talked to other gym members and hear nothing but positive feedback about "World's Best Trainer".  Now you're ready to pursue optimal fitness! You decide to dish out 2,000 plus dollars and get the VIP package.   You've made all of  your appointments for the next few months so you are 100% accountable to make it to the gym during your scheduled time slot.

A week later your trainer calls and tells you they are taking a job at another gym.  What do you do?  How many gym actually have multiple quality trainers (that aren't completely booked)?  Not many.   To be honest, you probably won't get a refund and you could stuck with someone who doesn't know their ass from their elbow.  At that point you'll probably wish you would have bought the 5 or 10 session package instead, the best you can hope for is a partial refund- but that's not likely.

There are some valid reasons to buying multiple session packages, but having worked in a commercial gym setting for over 7 years- I've seen several aggravated gym members because of the above circumstances.  Making a choice to hire a Personal Trainer should be a very positive experience.  I've worked with some fitness professionals that I'd recommend, and some I'd tell you to avoid like the plague.  Having seen the good and bad,  I want to stress before hiring a trainer make sure their focus on helping you achieve RESULTS and not meeting their monthly sales goal.

Resolution Madness......

Every year around this time gyms and health clubs are filled with people with the goal of achieving better fitness and health in 2012.  Vitamin and supplement sales also increase, especially weight loss products and various "fat burners".  In some sporting goods stores there are empty shelves where the exercise equipment belongs-  weights, bands, and other fitness products have been sold out for about a week now and they are ready to used as tools to create a lean and chiseled physique.

All of this is brought about with one famous saying:

MY NEW YEAR'S RESOLUTION IS TO....... lose weight, get in shape, eat better, not be fat anymore, run a marathon, look good in a bikini, lose my spare tire, look awesome in a man thong (god, I hope not), get a 6 pack, lose the fat on my legs/butt, etc.

Gym membership sales skyrocket!  Personal Training revenue is through the roof!  Some health clubs have a waiting list for the cardio equipment.  Group X classes are filled to capacity.  At some fitness centers parking is so crazy, people have to walk half-a-mile to get to the entrance (sadly, it's probably a better workout than they'll get inside the gym).

Not much success will be achieved here, if my calculations are correct... 

This time of year is really irritating to me, which is surprising considering I am a Personal Trainer and I can easily increase my client list (if I had space).

I'm not against anyone having a GOAL or a RESOLUTION.  I'm actually a big believer in goal setting, and I encourage people to exercise more and eat better on a daily basis.

I don't mind that commercial gyms and fitness centers are so crowded people feel like sardines. I work at a private training facility and lift at a University weight room and a small warehouse gym.

Most of my clients have been at my facility for a while and are trying to get better every session - not start training harder because it's their "resolution".   As far as the University weight room, it's a little more crowded than normal, but most college kids usually train hard year round.  The warehouse I train at is strength training compound, everyone is focused on hitting PR's and getting ready for the next power lifting meet or athletic season.

My problem with this time of the year is that the desire most people have to "Getting FIT in 2012" only lasts a month or so, then begins to fade.  Some time during the month of February it's acceptable to be lazy, eat Twinkies and ignore all the "fitness" goals that people have set for themselves, yet haven't come close to reaching.

2012, the year of ABS!!! 

This time of year it's normal to go to a restaurant and order grilled chicken and some steamed veggies, but a couple months from now I get looked at like I'm vain or shallow and am only concerned with my appearance for ordering a "clean" meal.  If I choose not to have a beer and drink water instead, it's socially acceptable January 1-14th, but after that, "Come on man, have a beer- playoffs are on".

Going to the gym on a Saturday is something to be proud of for the next few weeks, but after that I hear things like, "Don't you do anything fun" and "Let's hit up a bar to watch the games, forget the gym".

Almost every year right about Super Bowl time, the whole "Get Fit CRAZE" turns into "GET FAT (er)".  It only takes about one month for the willpower to evaporate and most of society to get back to the beer guzzling, chicken wing eating, laying on the couch slobs we are used to seeing.

Before we know it the gym parking lots will be half-full, then almost empty.  The Saturday morning "boot camps" will soon become a ghost town because people will be headed to the beach.  The  Group X classes will go from having people lined up at the door to trying to recruit people to come inside.

Are we that weak of a society that our health and well being is only important for around a month?

Instead of a "Resolution" people should make a "Commitment".  A life long commitment to improve their fitness level, better food choices, and reduce mental stress.  Of course, there are more important things in life than being in great shape- staying out late drinking, eating comfort foods, and staying home so you don't miss your favorite TV show are all acceptable reasons to skip a training session and damage your health.

If you're passionate about getting in GREAT shape this year, set your goals HIGH, and ACHIEVE them.  Don't let others drag you down, make this your best year yet!

But, for the next 4-6 weeks be patient with the herd of people fighting for a treadmill so they can perform an intense walk at 2mph, and talk on their cell phone while cranking away on the elliptical.

Welcome to "Resolution Madness".