Kelly's Rants on Fitness, Training, and Health

More Misconceptions of Training by Athletes-Part 2

2012-02-14T13:30:00.000-08:00

Here are some more common misconceptions about training that are commonly seen, heard and observed when you watch people train.

6. Curls/kickbacks as mainstays of training programs: No, actually those might work for bodybuilders but you aren't bodybuilder but an athlete and those have no place in an athlete's training program. Exercises should be Big Bang movements like deadlifts, squats, lunges, presses, cleans, swings, chins and the like that maximize your bang for your buck.

7. Being strong=moving well: There are lots of weight room/training monsters that can't do jack on the field, track, pitch or court but are very impressive in training. Training is a means to an end not an end in itself for an athlete. Bottom line is your training must translate to better, quicker, more powerful and efficient movement in your chosen sport for it to be deemed effective. End of story!

8. Running long, slow distance will get you in shape for your sport: This one is one of my pet peeves. Virtually all sports are intermittent, power based sports or Repeat Sprint Activities (RSA). That means your training has to optimize or train to those demands. Though some steady state conditioning work will not "kill" you if that is the bulk of your conditioning work you are simply wasting your time.

9. Technique/form isn't critical when lifting: Huh?!? Even in the competitive strength sports of Olympic lifting and power lifting technique is huge as it allows you to more efficiently/safely lift more weight. Poor lifting technique not only creates poor motor patterns it exposes you to greater potential for injury.

10. Dynamic flexibility/mobility isn't important: Optimizing your mobility/dynamic flexibility will not only make you feel better (which has merit in, and of, itself) but it will extend the margin for error when it comes to getting in awkward or potentially dangerous positions. Not everyone is, or should be, Gumby but we all should work towards improving our mobility.

So see if you are guilty of adhering/believing in any of these myths and help yourself out by not doing them anymore. You will only improve your results.

Train hard and train smart!
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Athletes' Misconceptions/Myths about Training

2012-02-13T04:28:00.000-08:00

Though there is much more information available about training to the general public it is amazing how many misconceptions there still exist about training. Here are some of those misconceptions and our refutations.

1. Speed/agility ladders make you faster: these ladders are great tools for warmups but don't confuse warming up with the actual mechanics of running/moving faster/quicker. They are not the same thing.

2. Lifting makes you slower: you would think this old myth would have long since died but it still exists in certain, uninformed quarters like high school programs and sports like baseball and basketball (it will "hurt" your shot?!?!). There is no evidence to back any of these myths up but they exist nonetheless.

3. Female athletes will "bulk up" if they lift: again, a long standing myth that is really tough to overcome in many cases which leaves female athletes more prone to injury and not able to fulfill their athletic potential. The vast majority of females don't have the hormone profile to get too "bulked" up and strength training will actually enhance their physiques by building lean body mass.

4. "How much do You Bench?" How many times has this been asked as some sort of barometer of strength when a better question would be, "How much do you deadlift" . That lift is a much more accurate measures of real, total body strength. Plus the deadlift is the essence of simplicity to execute: pick a weight up from the floor and stand up straight with it. No questions about depth, range of motion, etc. Either you do it or you don't.

5. Nutrition isn't Important: This is the frequent issue for many as they think because an athlete is training hard they don't have to eat well. Nothing could be further from the truth is food both fuels the body and aids in recovery. You can't optimize training without good nutrition.

Part 2 tomorrow.

Train hard and train smart!
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The Meaning of "True Strength"

2012-02-10T13:55:00.000-08:00

I am an avid reader of Sports Illustrated as I think it has some of the best writing/journalism around regardless of genre but that is just my opinion.
In any event, there was an article in this week's edition titled, Man in Full, by Chris Ballard. It was about a Chicago area wrestling coach by the name of Mike Powell and his journey in finding true strength and courage.
The backstory is that Powell was an All American wrestler an the U. of Indiana and an Olympic trials qualifier. He was a physical specimen and stud as at one time being capable of over 40 chinups.
But several years ago he started noticing a mysterious and rather sudden loss of coordination and strength that at first was baffling and then became terrifying.
It turned out he was afflicted with polymyositis, a rare disorder wherein the immune system essentially attacks the body instead of protecting it. Eventually, it can become so severe that respiratory and cardiac function become impaired and can kill someone. It is a progressive disease for which there is no known cure. It's severity is measured by the amount of an enzyme, creatine phosphokinase (CPK)in the blood. In a healthy adult that amount is between 22-198 units per liter. At his worse, Powell's was nearly 27,000.
You can only imagine how devastating this was to someone who was so proud of his physical prowess and worked so hard at maintaining it.
Powell went on a regimen of drug therapy which seemed to hold the disease at bay, for a while. And his CPK levels dramatically improved. But then almost as suddenly his CPK levels starting rising alarmingly again and he came to a serious crossroads.
He had come to the realization that he had to redefine himself both in his own eyes but also more importantly to his wrestlers who worshipped him and for whom he had become a father figure to many.
Though physically Powell is a shadow of his former self his presence, leadership and example to his athletes and those around him is greater than ever.
Because they have all learned what true strength and courage is from a man who shows it to them each and every day.
Bear that in mind the next time you have the privilege and honor to move pain free and without limitations. Cherish it, try to maintain the best you can and most of all, don't take it for granted! :)

Train hard and train smart!
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Possible Side Effects? Oh, Really?!?

2012-01-31T07:08:00.000-08:00

As anyone who has followed me for very long knows well I am not a big fan of our prescription oriented approach to so much of what ails us.
In this country the mentality, both from the health care provider side and the patient side, is that if something ails me then there must be a pill for it.
So now we have meds/prescriptions for everything from Restless Leg Syndrome to dry eye conditions to erectile dysfunction. Are you kidding me?
Too many people don't want what will really help them which is move more and eat well. Those two simple, inexpensive solutions will solve most, if not all, of what ails us.
Now I am not denying there are people with real needs for various drugs but instead of advocating prevention we look for the "easy" way out.
But it is not the easy way nor is it the safe way. All one has to do is listen to the ads for these drugs and note that frequently the side effects take longer to mention than the actual supposed benefits of the drug.
But now there is some help on the way.
Two new startups have created websites to help people decipher the often impenetrable information that the FDA has on various drugs and medical devices.
AdverseEvents Inc. has streamlined the FDA's confusing and huge database and made it much easier to search the adverse event reports for in excess of 4.500 drugs and it's free and on-line. Amongst the top 10 drugs with reported side effects are: humira (rheumatoid arthritis), chantix (smoking cessation) and Byetta (type 2 diabetes).
Clarimed LLC has essentially done the same thing in regards to reports filed with the FDA on 130,000 medical devices which covers everything from syringes to stents to tanning beds and even diagnostic machines.
The point is that these websites will streamline the search process for concerned patients/users who want to really make an informed decision about the prescriptions and medical device use. They will be able to make a more informed cost/benefit analysis.
Afterall, an informed patient is a better patient in my book and it is incumbent upon us to become those informed patients.

Train hard and train smart!
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Today's Training Session: Total Body Strength Training

2012-01-26T16:15:00.000-08:00

2 down and 38 to go in the 40 in 40 program. We will see whether my body can tolerate and recover from this type of frequency although daily volume isn't that high.

Warmup: Ankle mobs, forearm wall slides, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs

Workout: RDL 2 x 5 @ 165; Weighted pushup 2 x 10 @ 60; RFESS 2 x 10 @ 40 supersetted with Inverted rows on Smith machine 2 x 12; KB swings 2 x 12 @ 32 kg. supersetted with box jumps 2 x 5

Comments: So far I'm tolerating the frequency but it's still early in the game. I am changing the movements just a bit to avoid overuse injuries. Time will tell.

Train hard and train smart!
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A Pill for Everything that Ails You

2012-01-25T16:21:00.000-08:00

We are a society that is essentially collectively addicted to drugs....maybe not illegal drugs but pharmaceuticals nonetheless. Is there really a difference?
You have Larry the Cable Guy shilling for prescription antacids despite the fact the commercial shows guys tail-gating and eating like pigs. Hmmmm...maybe change your eating and the acid reflux will go away. No wait....we have a pill for your stupid behavior and lifestyle.
Then the news that grief over someone close to you who dies is now a treatable psychiatric disorder and, of course, there is a med for that as well. We don't deal with death well in this country even though it is an inevitable part of life. I'm not being callous here as I have had my Dad die as well as others close to me. It is not easy to deal with but your family, friends and professional help can get you through. Relying on drugs to solve every health issue that you face in life is a very slippery slope that will not work in your favor in the long term. There are no drugs out there that don't have side effects some of which are worse than the disease itself.
In a recent commercial interlude there were 4 ads on drugs of various sorts to treat everything from acid reflux to dry eye. Makes you wonder how previous generations ever got along without the aid of all these drugs?

Train hard and train smart!
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EXCUSE ME! AM I MISSING SOMETHING?

2012-01-17T17:50:00.000-08:00

So Paula Deen, the celebrity chef, announced quite publicly that she has Type 2 diabetes.
Now excuse me if this blogpost sounds shrill but come on now, people. Are we so celebrity crazy that we can't see through the charade that this whole Paula Deen "diabetes victim" thing will become? Sorry if I don't seem sympathetic but this just smacks of American consumerism and marketing that it's enough to make one gag,
Now is it really a surprise to anyone given her penchant for fried foods and sweets and the fact she is middle aged and overweight that she got Type 2 diabetes?!? I'm not trying to be unsympathetic here but really that was almost a forgone conclusion. What's surprising is that it wasn't diagnosed until she was in her early 60's. But many people go years undiagnosed so maybe that isn't so unusual.
She's saying she held it a secret for 3 years until God would say it was alright to talk about it. PLEAAASEEE!!! I was born at night but it wasn't last night. Wrap it in religion and the flag and try to convince people you're really trying to help them out.
I think this has everything to do with positioning to market herself as a spokesperson for a pharmaceutical company that makes drugs for type 2 diabetics. Excuse my cynicism but now she's back tracking and urging moderation though her fame and fortune was made on recipes that were anything but moderate.
Type 2 diabetes is almost all lifestyle driven and how you eat and how active you are play huge roles in whether you develop it or not.
Paula Deen could have most likely avoided the disease had she chosen to eat more wisely and maintain a healthy weight but now will make another fortune shilling for a drug company.
Only in America! :) Excuse the rant but I hope I'm not the only one that sees through this sham of a scam.

Train hard and train smart!
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Study: Concussions Cause Headaches in Girls

2012-01-17T12:00:00.000-08:00

Study: Concussions Cause Headaches in Girls
I've had girl volleyball athletes that had concussion so it's not just so called contact sports.

"Doctor in Your Pocket"

2012-01-16T13:07:00.000-08:00

Recently, there was an article in the Wall St. Journal with the above title which was an interesting read.
In the interest of full disclosure it was as much editorial as reporting as the author was both a physician and engineer who owned several several "personalized" medicine companies. The article was adapted from a forthcoming book, "The End of Illness".
While the merger of technology with diagnostic medicine and genetic testing certainly has promise some of the author's perspective was troubling and symptomatic of the problem with US healthcare.
The author's emphasis seemed to be on the use of these tools in discovering your genetic predisposition to certain illnesses and then being "proactive" in using the correct drug protocols to forestall or eliminate these potential diseases.
Now he did mention lifestyle choices/changes but he gave it short shrift and only a couple of words in a sentence and herein lies the problem.
Our medical education system emphasis is on pharmaceuticals as the solution and not on lifestyle choices like nutrition and exercise.
And the problem with that is that there isn't a drug out there that doesn't have side effects, some of which appear to be worse than the disease they're supposedly treating. That is insanity to me.
In books like "Younger Next Year" the authors make it clear how powerful exercise and proper eating are in living long, healthy, active lives. But our health care system isn't designed to operate that way as there is little/no incentive for physicians to run their practices this way.
There is a quote from Wendel Barry and I paraphrase here: We have a food industry that cares nothing about health and a healthcare industry that cares nothing food.
Rectifying those components will be key in improving our nation's wellness and health and all of the advanced technology in the world won't change that fact.

Train hard and train smart!
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Krill Oil vs Fish Oil

2012-01-15T18:32:00.000-08:00

Krill Oil vs Fish Oil
Some good info from Brian St. Pierre on fish oil vs. krill oil.

Even Teenagers Need Exercise

2012-01-15T10:26:00.000-08:00

Virtually everyone knows that we have an obesity/overweight crisis in this country and no age group is immune including teenagers.
Despite the fact that this period of their lives should be when they are their most active and physically fit many teenagers have chosen to go in the opposite direction. They lead lives of virtually no movement, horrible eating and equally poor sleep habits. That is a recipe for a long term health disaster, both individually and collectively!
So what is a parent to do?
Here are some tips:
1. Set the example. Your kids are much more likely to be active if you are. Have them do what you do not what you say you do.
2. Make it fun. Find activities they enjoy and encourage those whether it is skateboarding, martial arts, riding a bike, horseback riding, hiking, kayaking, skiing, whatever.
3. Though adults are encourage to move 30 minutes a day for 5-6 days per week, teenagers need twice that activity level i.e. 60 minutes per day.
4. Have them find peers/friends that enjoy the same activity and encourage that approach. People of all ages seem to like the communal approach when it comes to exercise and teenagers are no different.
5. Be gentle but persistent in your approach. If kids realize your encouragement of physical activity is coming from your heart rather than your desire to be a drill sergeant then they are much more likely to listen to you.
Remember we are meant to move. Modern society has removed much of the demands to move that were present in the past so now it is incumbent upon us to seek out ways to move. Teenagers are no different in this human need to move.

Train hard and train smart!
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Living to 100: Part 1

2012-01-08T04:37:00.000-08:00

The Harvard Medical School recently came out with a report titled: "Living to 100".
In it were some interesting and sometimes contradictory statistics.
Physically and mentally today's 70 year old is comparable to a 65 year old in the '70's. But most older adults have at least one chronic health problem. In other words, we now have the medical technology and drugs to sustain people longer but at what cost to quality of life?
Infectious disease and acute illnesses are decreased only to be replaced by chronic ailments and lifestyle degenerative diseases like heart disease, diabetes and Alzheimer's. And people can live for decades with these diseases because of the aforementioned medical technology "advances."
Though genes do play a role in your medical and health situation as you age they don't play the major role that many use as an excuse for essentially a lifetime of no exercise and too much poor nutrition. In 2000, 1/3 of the deaths in the US were tied directly to smoking, poor eating and lack of activity.
So the lifestyle choices you make today and going forward have a huge impact on how well you will age as well as how long you will live well.
One of the factors that impacts longevity and quality of life is attitude. A positive, optimistic outlook is key to the enjoyment of life but also recent research indicates how powerful a good mental outlook is in maintaining health.
So embrace life as you age, don't despair about it because no one can turn back the clock. But in books like "Younger Next Year" and "The Blue Zones" it is apparent that many people are living vital, energetic full lives well into their 80's and 90's.
Tomorrow some practical tips you can implement to improve your life.

Train hard and train smart!
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Is This Ever Spot on!?!

2012-01-07T13:51:00.000-08:00

"People are fed by the food industry which pays no attention to health and then cared for by the health care industry which pays no attention to food."--Wendell Barry

Have you ever heard a more profound, accurate or, in this case, scathing assessment of where we are in this country about our health and well being.
Doctors get less than 2 semesters of nutrition education in their many years of undergrad, medical school, post grad, fellowships, etc. and have virtually no clue about the powerful impact good, whole food nutriton has on our health. Instead their solution is to prescribe a pill for the most part. Are there exceptions? Of course, but they are the exception not the rule and the entire health care system in not structured to encourage a holistic, prevention based approach to health. In fact, in should be called the sick care industry because it is a reactive, after the fact approach to taking care of one's health and wellness.
And one of the largest culprits in our current health and wellness dilemma is the food industry. Any one who thinks otherwise either has their head in the sand, works for Big Food or is a lobbyist for them!
Food impacts our health and wellness at the basic cellular level. This is based on well known, or at least easily accessible, research.
But again the profit in food is in processed food with cheap, artificial ingredients and disingenuous labeling and marketing practices. I use the word disingenuous loosely because many would say they are outright liars.
Calling anything without a Mother or that doesn't come from the Earth, natural is simply fraud in my book. There is nothing natural about it when it's in a box, has multiple polysyllabic ingredients and has a shelf life of years instead of days.
And if the people in power in the Food Industry had any conscience or moral fiber they would own up to that fact.
So the bottom line is that you have to educate yourself about nutrition and eat "close to the Earth." You will look better, feel better and perform better.

Train hard and train smart!
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Incentives to Get In Shape

2011-12-30T05:29:00.000-08:00

It is estimated that by the year 2015 ( a little over 3 years away), 75% of Americans will be overweight or obese.
That is scary but also so sad as it is preventable.
Here are some frightening statistics if you are overweight:
50% more likely to get heart disease
360% more likely to get diabetes
31% more likely to die of any cause
120% more likely to get stomach cancer
590% greater chance of getting esophageal cancer
35% more likely to develop kidney cancer
In addition, you are 14% less attractive to the opposite sex (that seems low to me btw) and you will spend 375 more on prescription drugs in any given year.
But if you "get in shape" you can (amongst other things):
Reduce overall mortality by 14%
Reduce chances of cardiovascular disease by 20%
All of these stats come courtesy of Men's Health magazine.
As I have said before, in Pogo's immortal words, we have seen the enemy and he is us.
All of those aforementioned diseases are largely preventable if you are active and eat well. It's not rocket science.
Do yourself the biggest favor you can do for yourself and your loved ones and make a resolution to start working toward your "ideal" weight. If you're already there, keep up the good work. It is easier to stay there then to get there.

Train hard and train smart!
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Train hard and train smart!

St. Paul Parent Charged with Attacking Youth Hockey Coach

2011-12-27T10:06:00.000-08:00

St. Paul Parent Charged with Attacking Youth Hockey Coach
They should throw the book at these idiots...there is no defense for this behavior.

The Power of Grit

2011-12-26T15:31:00.000-08:00

There have been many books on the topic like Talent is Over-Rated that talk about how the determining factor in success isn't the innate talent a person has but how dedicated they are to their craft and their smart use of "good practice."
While it is a given that all things being equal talent will prevail the fact of the matter is that very seldom do the truly gifted rise to the top probably because they take their innate talent for granted.
Grit involves perseverance and persistent and staying on task for a prolonged period of time.
The standard seems to be the 10,000 hour or 10 year rule which means that to rise to the top of any field or endeavor requires 10,000 hours of practice or diligent work whether your pursuit is music, physics, visual art or athletics.
And this rule seems to be universal as virtually all of the research seems to indicate that there are no short cuts thus the value of grit because of the long term time commitment necessary to succeed.
So before you sell yourself short because you think you don't have the innate talent of some of your peers remember grit is the quality that really is important.
There are even some tests of grit that you can self administer that will reveal whether you have the grit to succeed in your chosen field or have to work on your grit factor.

Train hard and train smart!
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Plyometrics: Misunderstood and MisUsed

2011-12-24T10:38:00.000-08:00

Everyone throws around terms like plyometrics and power training with loose regard to what they are actually truly intended to do.
They are not conditioning tools, at least for the most part.
Virtually all true power training should be done in an environment of no fatigue because you are trying to train the CNS to work more efficiently and quickly. You can't do that in a fatigued state. At that point you are training something else but it's not power.
Now the argument could be made that for "power endurance" activities like 400 meter sprinting and certain field sports like soccer that there is a place for "anaerobic power endurance" training but even that should emphasize technical proficiency not just doing the exercise/movement for the sake of doing it. Then you are potentially ingraining poor motor patterns.
The other thing to consider is volume but within a session and within a training cycle.
In the case of power training/plyometrics more is not better. Better proficiency, cleaner/faster/more powerful movements is better. You should leave plyometric/power training session feeling energized and ready to roll not barely able to move and crawling out of the gym. Doing that for any prolonged period of time will do more harm than good and could also lead to injury.

Train hard and train smart!
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Components of a Good Warmup

2011-12-21T04:17:00.000-08:00

There are many systems of dynamic warmup out there but I believe the truly good ones all have several things in common:
1. The warmup starts with soft tissue work like foam rolling or small ball work to work on soft tissue quality
2. Activity starts with more static floor based movements and progress towards standing, more dynamic movements
3. The majority of movements are multi-joint, "big bang" type movements
4. Intensity goes from low to high/higher as you progress through the warmup
5. Areas to focus on include hip mobility, t-spine mobility and ankle mobility
6. Idea is that by the end of the warmup you should have raised your body's core temperature, increased your CNS's state of readiness, and you should feel "loose"

Keep those points in mind when doing your next dynamic warmup before training or playing your favorite sport. I also believe that, at the least, dynamic warmups will help you get out of the proverbial gate in your sport much more quickly than using the early stages of a game or match to "warmup."

Train hard and train smart!
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Lessons from Today--Teaching/Coaching is Learning

2011-12-18T17:34:00.000-08:00

Today I spent the afternoon training some potential new training staff and it was a great experience as you truly learn the most about a subject when you have to teach it to others.
As I had to demonstrate many of the movement/exercises it turned out to be my 2nd training session of the day. But as most people learn by seeing and doing this is the best way to teach. This seems to be especially true with teaching exercise and movement as this is such a kinesthetic endeavor.
There were a couple of "Ah Hah" moments for both me and my two staff.
One of these moments was in the teaching of the kettlebell swing where trying to give the cues necessary to make the points sink home with others was a way to stretch and challenge my teaching skills.
The other was when demonstrating a skill involving a squat when one of the trainers commented on how she wished her squat technique was as good as mine. I am no great squatter by any stretch but it presented the opportunity to make a key point. By way of explanation I told her that I was not special in my squatting skill but had worked hard over many years to enhance and maintain that critical movement pattern. It spoke to the concept of "use it or lose it."

Train hard and train smart!
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Orange Juice: Some Moms Say It Has a 'Secret Ingredient' That Worries Them - ABC News

2011-12-18T16:40:00.000-08:00

Orange Juice: Some Moms Say It Has a 'Secret Ingredient' That Worries Them - ABC News
The USDA and the food companies can spin this however they want but essentially they are telling a lie.

Today's Training Session: Power Work

2011-12-18T16:32:00.000-08:00

Today was a day for some power training using a variety of modes/tools.

Warmup: Ankle mobs, forearm wall slides, low box hip flexor, tabletop hip rotators, 1/2 kneeling adductor, Indian clubs, leg swings

Workout: Box jumps 3 x 5; Med ball work-MB scoop toss: 3 x 5 @ 16 lbs. ;
Sled pulls: 10 x 15 yds. @ 225 lbs. w/ 45 second recovery

Comments: Good session with some good power work and worked on some "pop" in both upper body and lower body movements.

Train hard and train smart!
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Today's Training Session: Kettlebell Total Body Session

2011-12-16T15:47:00.000-08:00

Always good to have a "home" gym at your disposal as my kettlebells came in handy today. Pressed for time they always prove to be a good choice.

Warmup: Arm circles, lateral squats, rotational squats, ankle mobs, wall slides, Indian clubs

Workout: 1 arm KB press 3 x 15 each side @ 20 kg; Superset-2 hand KB swing 3 x 15 @ 20 kg; with KB goblet squat 3 x 15 @ 20 kg; 1 arm crescent row 3 x 15 @ 20 kg.

Comments: Good, efficient training session-lower body hip dominant/power (swing), upper body push (press), upper body pull (rows), lower body quad dominant (goblet squat). BAM!

Train hard and train smart!
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Gift Ideas for the Fitness Enthusiast on Your List

2011-12-16T13:23:00.000-08:00

Here are some ideas, continuing on a post on our newsletter, for the fitness enthusiast on your list.

1. "Movement" the book, Gray Cook. A great, insightful look into human movement, dysfunction and some ways to improve movement.

2. TRX Rip Trainer: think of it as a portable cable column. You can do many of the movements as on a cable column or functional trainer at a fraction of the cost and you can take it virtually anywhere.

3. The Magic Bullet/Rocket blenders: small, compact, powerful blenders for shakes, smoothies and the like.

4. Val Slides; versatile, small, tools that allow you to train lower body, upper body and core/trunk in some unusual and challenging ways.

5. "The 150 Healthiest Foods on Earth" by Jonny Bowden, PhD: awesome book with details and why foods made the list. Also, dispels why some foods didn't make the list.

That is a good start. There will be another list in a few days.

Train hard and train smart!
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Lessons Learned from the Pro's

2011-11-20T06:30:00.000-08:00

There was a very interesting article in the NY Times today written by Kris Jenkins, the former NY Jet and Carolina Panther defensive lineman.
It was a first person account of his life in pro football and it was largely unvarnished about the harsh and painful physical toll the game takes on the players written by someone just recently out of the game (he retired in 2010) with most, if not all, of their mental faculties intact at this point.
He talked about how he thought the game was behind the times in using a more open minded approach to recovery with things like accupuncture and more use of massage. And how playing on turf takes such a physical toll on players esp. linemen. But we know that turf is all about the economics of the game not the safety of the players or their longevity.
He talked about the sheer weight that linemen carry takes a tremendous toll on their bodies while their playing but also exacts probably an even higher toll once they leave the game.
Jenkins also talked about how he thought strength and conditioning, even at the pro level, was antiquated in terms of how the programs placed too much emphasis on pure strength, esp. upper body strength, at the expense of mobility and core stability which, again, takes it's toll both in terms of performance and health/safety.
Let me be clear that Jenkins was not looking to be made into a martyr but just trying to give the fan/layperson a much more clear picture of what the game is really like for the player-athlete.
Though there are huge rewards, both financially and otherwise, there also is a huge toll the game takes on the body, the mind and the soul. It is not as glamourous as it is made out to be and there is nothing romantic about being a 45 year old cripple with diminished cognitive function!
I hope he writes future insightful articles from an insider's viewpoint about the game so many people watch and love. It may give people some pause for thought about what really goes on behind the scenes.

Train hard and train smart!
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The Biggest Loser=the Biggest Joke

2011-11-17T06:17:00.000-08:00

While I appreciate the people on the show trying to lose the serious weight they are aspiring to lose I have issues with many of the other facets of the show. Obviously, there are a lot of people that watch the show but I'm not a fan of reality TV in general nor this show in particular. Once you put a TV camera into the equation it is no longer "reality" but a contrived, edited version of reality to capture TV ratings. As illustrated by some of the following points.
For example, what the heck qualifications do Anna Kournikova and Apolo Ohno have to be trainers? Of course, if the standard was Jillian Michaels/Bob Harper then that bar wasn't set too high now was it? Of I forgot, both Ohno and Kournikova are elite athletes (although Kournikova could be questioned on that front ,too, as she seemed more of a poser than a athlete...never won much on tour let alone even sniffing a major title. Great publicist and she looks good, too, but she is more of a celebrity than an athlete. She left virtually no competitive footprint on the tennis scene. Ohno gets athletic props, obviously, as he is a many time Olympic medalist). Those factors obviously qualifies them to train and monitor seriously overweight people. Thanks to the standby medical staff to bail them out if necessary!
The other night I happened to catch a snippet where they had the contestants running some sort of cross country course. WTF?!!! Morbidly obese people pounding the crap out of their joints, it's a wonder they survive the show!?!
The other major issue with the show is that it sets such a bad, unrealistic example of how to go about losing weight in a healthy, sustainable manner. Most, if not all, of the contestants gain back most, if not all, of the weight after the show ends because they aren't training 5-6 hours daily, don't have a nutritionist monitoring their meals and food intake, nor a medical staff monitoring their health and vitals. It is just not a real world scenario but I think it misleads a lot of people who look to the show for inspiration.
But the basic problem is the premise of the show: serious, scientifically backed and results proven weight loss programs like Alwyn Cosgrove at Results Fitness in Ca. wouldn't necessarily make good TV as it's boring. Also, former no-name trainers like Bob Harper and Jillian Michaels were easily manipulated by the producers of the show to take on certain personas and do things they might not otherwise have done.
Michaels has "retired" to have a child and I truly wish her the best with that stage of her life.
My only wish is that the show would be "retired" as well. Serious, safe, healthy big weight loss is not the stuff of reality TV IMO.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

There is No Magic Pill: Even for the Pro's

2011-11-16T17:42:00.000-08:00

Everyone wants the "magic pill" when it comes to training, fitness, and wellness.
And that accounts for a multi-billion dollar industry that perpetrates downright fraud in some cases (like the Ab Lounger and instant weight loss formulas) to mis-information in the form of ill formed members of the media and celebrity trainers who really don't have anything other than their notoriety as credentials.
And professional athletes are no different than the rest of us in seeking the "Holy Grail" esp. when it comes to situations where they are injured and their livlihood may be endangered.
Case in point is the recent spate of athletes seeking the "cure" for what ails them orthopaedically by getting treatments like stem cell therapy. This usually happens when all other measures have failed and, in desperation, the athlete seeks solutions outside the traditional treatment box.
Stem cell therapy involves immature cells with potentially life altering potential. Theoretically, it is believed they may be able to do everything from reverse the effects of aging to fending off cancer and improving heart health.
In the athletic world, sports physicians and orthopaedic doctors are intrigued about the use of menenchymal stem cells which they extract in large numbers from fat and bone marrow. The cells are then cultivated and injected into injured body parts in the hopes of healing cartilage, bones, tendons and even muscles much faster than traditional methods.
Clinics from around the world report amazing results on things like torn ACLs using these minimally invasive techniques. But therein lies the rub. This procedures are mostly taking place, if not exclusively, overseas.
In the U.S. due to a bad brew of politics, bureaucratic red tape and medical caution, US doctors are prohibited from culturing stem cells, let alone culturing them into advanced stages like is done in foreign countries.
That is why athletes like Peyton Manning, Kobe Bryant and Tiger Woods, amongst many others, have sought out these treatments overseas.
And techniques like PRP (Platelet Rich Plasma) therapy look medieval in comparison to the latest stem cell methods. Some experts in sports medicine in this country put us at least 10 years behind our foreign brethren in these stem cell procedures.
For example, in Europe healthy top tier soccer athletes are having their stem cells harvested and grown into replacement lines of bone and ligaments in case of injury.
All of this cutting edge technology is presenting another dilemma: the ethical/moral one. Though these methods don't enhance performance but they obviously aid tremendously in recovery.
So what do anti-doping and federal authorities do about this and is our own blood considered a "drug?" Is this therapy or is it performance enhancing? That is the dilemma the doping agencies are wrestling with in these matters.
But the demand for these treatments will only grow esp. as they refine and perfect them. Eventually, they will trickle down to the wealthy weekend warrior who wants to stave off his knee arthritis or shoulder issues. It will be an interesting development to watch in the years to come.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Gift Suggestions to Keep the US Economy Going

2011-11-11T04:36:00.000-08:00

I got this idea from my friend, Mike Boyle, who owns Mike Boyle Strength and Conditioning (MBSC) in Boston.
With many small businesses struggling financially there are actually things you can do to help these merchants out at the holidays.
Instead of purchasing items that are largely made overseas by faceless people to whom you have no connection why not patronize your local merchants and get gifts for family and friends as well?
Need some ideas. Try these:
1. Purchase a hair cut, coloring or styling at your local salon for a family member
2. Everyone loves a massage. Enough said.
3. How about a car detailing for the car lover on your list?
4. Golfers always love to play so why not purchasing a round of golf at a local golf course?
5. Personal training is a great gift of health/fitness (if a little self serving! :)). We have gift certificates at Fitness Together Media: 610-565-2007.
6. Gift certificates to local restaurants are always welcome by everyone
7. An oil change or tune-up will be appreciated by anyone with a car

These are all gifts that people will appreciate and will simultaneously benefit a local merchant and the local economy. Happy holidays!

Train hard and train smart!
http://fitnesstogether.com/media for our website and our links.

Penn State's Legal Liability is Serious, Analysts Say

2011-11-10T10:47:00.000-08:00

Penn State's Legal Liability is Serious, Analysts Say
Joe Pa's firing is the least of Penn State's worries.

The Debacle at Penn State

2011-11-08T17:23:00.000-08:00

I can think of no other word (at least that is PG rated) to better describe what has transpired at Penn State Univ. with the Jerry Sandusky criminal sex allegations.
In these cases of pedophiles there usually will be more victims to surface as the days go along so we are probably only seeing the tip of the proverbial iceberg.
And the big question is why? Why did all of these people, including foremost Joe Paterno himself, allow this sick man, Sandusky, to continue to be around and involved with the program? What could they possibly have been thinking and why did they protect him?
And this whole episode is ripe with irony. PSU which was almost sanctimonious in it's holier than thou attitude towards it's "cheating" collegiate brethren has now allowed this pervert to commit unspeakable acts on innocent victims for years and has tried to sweep it under the rug.
It makes trading gear for tatoos (Ohio State) or recruiting violations and the like (U. of Miami) look like the acts of innocents in comparison.
And Joe Paterno ,who had built up an impeccable reputation over the years for his "clean program", his donations/contributions to the university (in the millions of dollars), has now had his legacy and name forever tarnished because he didn't do the right thing and turn this sick man into the authorities or at least report it to the police.
He will now be grouped with the Jim Tressls, the Barry Switzers, and the Jerry Tarkanians of collegiate sport infamy, only worse. Because what they did may have been against NCAA rules but wasn't criminal. This is not only criminal it violates every known moral code we have....it's beyond despicable.

http://fitnesstogether.com/media for our website and all of our links

10 Reasons You Should be Sprinting

2011-11-07T13:00:00.000-08:00

I have said it before but I will say it again. If you don't have sprinting, in some way, shape or form, in your training program you are missing a huge component in getting truly fit.
Now I am not suggesting that you simply go out and start sprinting tomorrow if you haven't already been doing so. But what I am suggesting is building up to the point where you can include some sprinting in your training program.
Here are 10 reasons you should be sprinting:
1. Keeps you functioning at a very high level
2. Keeps fast twitch muscle fibers active and working. We tend to lose those FT fibers as we age and sprinting is a great way to keep them working well.
3. Can both build muscle and aid in fat loss
4. Makes you look better. Let's face it that is why most people train when you get down to it!
5. Produces good hormones i.e. HGH & testosterone which create an anabolic effect
6. Easiest way to demonstrate good ballistic hip extension
7. Power training with only your bodyweight
8. A form of dynamic strength training and mobility work
9. Ability to sprint with high intensity is a good indicator of orthopaedic health and CNS/hormonal health as well
10. It could save your life! :)
11. IT'S FUN! We used to do it all the time as kids and some how it's not considered "dignified" to do it as an adult. That is total hogwash!

Next time some tips on sprinting technique.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Penn State's Sexual Abuse Scandal Stuns College Sports

2011-11-07T10:37:00.000-08:00

Penn State's Sexual Abuse Scandal Stuns College Sports
No one is above reproach and PSU's somewhat holier than thou' attitude may come back to haunt them. May also put a sad end to Paterno's career.

What Are You Doing Today?

2011-11-06T06:26:00.000-08:00

This is a common thread amongst my posts but it bears frequent repeating as it is so important.
The theme is that you should do something physical everyday whether it be something structured like a Yoga class, going for a walk/hike or a bike ride.
We are meant to move daily and if you don't you will sooner, rather than later, find out that you don't move as well as you once did. And once you lose that ability it is much harder to get it back than if you had maintained it all along.
So make movement, exercise, whatever you want to call it a daily habit.
And don't give the tired excuse that you have no time. Because if you don't move daily at your own place and time you eventually will be spending much more time and money on fixing why you can no longer move. Or you will just wither and blow away.
It's your choice! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Myths of Low Back Pain-Part 1

2011-11-05T06:17:00.000-07:00

Stuart McGill, PhD, is one of the leading back and biomechanics experts in the world. He does his research, teaching and lab work at the Univ. of Waterloo in Ontario, Canada.
Here are some of the myths of low back pain and some possible solutions:
1. Myth #1-Back Injuries are Rare: "oh, contraire, mon frere!" 80% of people will have some sort of back pain that will impact their lifestyle to some degree.
2. Myth #2-You Need a Flexible Back: Statistically speaking more range of motion (ROM) means more potential for back injury. The muscles of the trunk are meant to control /reduce movement.
3. Myth #3-To Avoid Injury, You Need a Strong Back: Actually muscular endurance is more important than absolute strength when it comes to reducing your chance of back injury.
4. Myth #4-Bend Your Knees When You Lift: Actually use your hips/glutes when you lift. Use a hip hinge movement not a squatting pattern and keep the load close to your body.
5. Myth #5-Suck in Your Belly to Work Your Core: You should brace your trunk/core as if someone was going to punch you.
Solution: Exercise-Bird dogs (opposite arm/leg) with 10 second holds. Brace your trunk, movement comes from hips/shoulders not low back.
6. Myth #6-Situps/crunches will Give You a 6 pack: Actually, reducing your bodyfat below 10% is the first step in that process. Too much flexion, as in crunches/situps, will likely lead to back issues.
Solution: McGill Curlup-Supine,1 leg leg bent, 1 leg straight, hands under low back. Lift up head/shoulders, elbows while bracing trunk and keeping head in neutral. Hold for 10 seconds.

I hope all of this sheds some light on back issues and some possible solutions. The back pain "industry"is an $80 billion annual industry and there is no one solution to all back pain issues.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Goal Setting Distilled to It's Essence

2011-11-01T07:34:00.000-07:00

Matt Kroc is a world champion powerlifter and national class bodybuilder but we can all learn from his simple, but powerful, goal setting formula.

1. Redefine your expectations: step out of your comfort zone and try to swim with the big fish instead of always being the biggest fish in your respective pond.

2. Goals have to be specific and objective: if you can't measure or quantify it, it's not a goal.

3. Set short, medium and long term goals: the first two are stepping stones to the big, long term goals and keep you on track.

4. Work backwards: set the big, long term goals first and then work backwards in filling in with the medium and short term goals.

5. Goals should be lofty but not unrealistic: Look for constructive criticism from those who are both knowledgeable and honest.

There you go; now put this process to work in whatever area of your life you would like to improve: business, fitness, even relationships.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Army Doctors: Poor Physical Fitness Among Troops Eroding Readiness

2011-10-31T09:25:00.000-07:00

Army Doctors: Poor Physical Fitness Among Troops Eroding Readiness
Is this really a surprise? These soldiers are just representative of our population as a whole.

Too Much of a Good Thing?

2011-10-31T04:32:00.000-07:00

There is no question that exercise/movement is a good thing. Both science and common sense know that we are meant to move and it should be a part of our daily lives.
But there also is the dark side to exercise where people let it rule/dictate their lives. Here are some signs that perhaps you may have to rein in your exercise compulsions:

1. Do you exercise 7 days weekly?
2. Do you feel guilty if you miss a day?
3. Do you exercise even when really ill?
4. Do you exercise through an exercise related injury?
5. Do you try denying how much you exercise to others?
6. Are you embarrassed about your weight/body image?
7. Is exercise a means to get rid of "excess calories"?
8. Is your weight, eating and your body size constantly on your mind?
9. Are you anxious prior to eating?
10. Are you guilty after eating?
11. Is "feeling fat" a preoccupation with you?

These are just some of the clues that you might be obsessive about your exercise regimen and crossed the line. If your family, friends and colleagues are impacted by your exercise habit it may be time to re-evaluate things. On the other hand, if those same people are overweight, don't exercise and may be trying to hold you back from exercising (misery loves company), consider the source.
Just as there are eating disorders there are also exercise obsessions and the two frequently go hand in hand and feed off of one another (pun intended!). If you think it's a problem you may need to seek professional help from someone trained in that area.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Seth's Blog: Arguing with success

2011-10-29T12:32:00.000-07:00

Seth's Blog: Arguing with success
Food for thought from Godin.

The Athletic Shoe Wars

2011-10-28T14:34:00.000-07:00

In the early 1970's the athletic shoe industry was in it's infancy as two German brothers, one who founded Puma and one who founded Adidas, segued from making shoes for elite athletes to the general public market. One of Adidas first, and most popular, models was the ROM. I actually had one of those which would now be a collector's item!
Somewhere in the mid-1970's a band of former U. of Oregon runners and their coach, Bill Bowerman, started a fledgling company which became Nike. Bowerman was an endless tinkerer and literally discovered the "waffle" sole, which was a mainstay of their shoe line for a number of years, on his kitchen waffle iron.
By the mid/late '70's the athletic shoe wars were in full fury with "Big 3" companies now joined by others like New Balance and Reebok.
Over the years the various companies' fortunes have waxed and waned with Nike probably being the most successful and innovative over the nearly 4 decades and turning themselves into a global marketing juggernaut.
But all of them have survived to this day because of our insatiable appetite to at least wear shoes similar to what the elite in various sports wear though we will never have their athletic ability! :(
Currently, the one of the leading trends in the athletic shoe market is the "minimalist" shoe and some of these companies have jumped into this market quite aggressively while others have chosen to take a wait and see approach.
Frankly, I think Nike has dropped the proverbial ball in this market. Despite the fact they were one of the first in this market with the Nike Free models, in my opinion, they have been run over (pun intended!) by some of their competitors in this niche market.
In particular, New Balance has carved out a very nice position in this market as they have a very complete line of shoes, called the Minimus line, which encompasses both cross trainers and running shoes. Their shoes are top quality and well designed and are very popular amongst those who like the minimalist shoe approach.
New Balance has obviously decided this is a market they can do well in as they are a nimble enough company to change direction more quickly than a giant like Nike. I'm sure from prototypes to retail market is a much shorter time line for New Balance than for the larger companies whose sheer size prevents such business agility.
Who knows what the future holds for the athletic shoe wars but one thing is for certain: it won't be boring.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Signs of Stress and their Impact on Your Health

2011-10-25T04:30:00.000-07:00

We have talked in the past about the detrimental effects of stress on one's health. Here are signs that may be indicative of too much stress in your own life.

1. Hair loss: yes,sadly, stress can induce hair loss.
2. Forgetfulness: though there obviously could be compounding factors stress can contribute to forgetfulness as well
3. Dental health: stress can lead to teeth grinding and even TMJ issues.
4. Skin health: stress makes your skin more susceptible to irritants
5. Substance abuse: unfortunately many choose to handle their stress by abusing substances
6. Concentration: goes hand in hand with #2. Frequently happens when concentration is most needed i.e. exam time for students!
7. Reduced immunity function: even traumatic events from childhood can impact immune system function when you're an adult
8. Insomnia: we all have had those nights where we can't seem to get something out of our heads....that's stress
9. Sexual function: performance anxiety or just overall stress can hamper sexual function

What to do? Everyone should learn relaxation techniques like meditation, Yoga breathing, etc.
Exercise is known to relief stress and good nutrition and sleep are key to stress reduction as well.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

The Future of Self-Improvement: Grit Is More Important Than Talent

2011-10-24T10:07:00.000-07:00

The Future of Self-Improvement: Grit Is More Important Than Talent
Supports the whole Talent Code theory.

Foods to Avoid if Your Blood Sugar is an Issue

2011-10-24T07:34:00.000-07:00

Whether you are insulin resistant, pre-diabetic, diabetic or have metabolic syndrome, the bottom line is that your system is very sensitive to, if not intolerant of, high blood sugar levels. All of those conditions are just various points along the same spectrum.
With that in mind, it is critical that you are constantly aware of your dietary sugar intake and there are some foods that you have to eat/drink sparingly, if at all.
Here's a short list:
1. Sugary foods: no brainer here. They spike your blood sugar almost immediately.
2. Fruit Juice: despite it's apparently healthy reputation these are heavily laden with sugar. Eat a piece of whole fruit instead.
3. White rice, bread and flour: these, again, are starches with little to no nutrient value and spike blood sugar as well.
4. Packaged snacks/baked goods: mostly high glycemic carbs,heavy on the sugar, many times have trans fats as well, and no nutrient value no matter how "fortified" they are.
5. Dried Fruit: again though these have some nutrient value they are so densely caloric and have tons of sugar. Again, choose whole fruit.
6. Alcohol: alcohol has it's own sugar and also spikes blood sugar levels. Anything more than 1 drink per day for women and 2 per day for men and you are asking for trouble. Even that may be too liberal.

So there are so foods that will at least give you a start towards maintaining healthier blood sugar levels. Good luck!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

The Shame of College Sports - The Atlantic

2011-10-22T18:27:00.000-07:00

The Shame of College Sports - The Atlantic
Detailed acoounting of the NCAA's hypocrisy.

The Four P's: the Keys to Success

2011-10-22T04:25:00.000-07:00

This concept of the 4 P's is something I got from a professional colleague in Baltimore (now Florida), Nick Tumminello.
If you understand and apply these 4 principles you will succeed in whatever you are endeavoring to do, be it training or other aspects of your life.

Purpose: there must be a reason, a goal as to why you're doing what you're doing. Otherwise, you will meander and not accomplish anything.

Persistence: the worst plan done consistently will always outperform the best plan done sporadically. You must stick to it, every day.

Passion: this informs and drives the whole process because without it you won't be able to sustain the energy and commitment necessary to succeed.

Pride: if anything is worth doing it is worth doing well. Otherwise, why bother? Do something else that you do have some pride in doing.

So there you have the 4 P's. Apply them to your training and the rest of your life and see if you don't succeed as well.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

A More Proactive Approach to Injury Prevention

2011-10-20T09:41:00.000-07:00

If you are extremely active or athletically inclined then it is almost inevitable that you will incur an injury of some type along the way in your pursuits.
Injuries are usually of two types: traumatic or overuse.
Overuse injuries are more common amongst endurance athletes, in particular, as they are repeating the same motions/movements hundreds if not thousands of times. It doesn't take a genius to know that any structures placed under repetitive motion loads can/will break down over time. The human body isn't immune from those laws of nature.
Though power sport athletes can also suffer overuse injuries they are the more likely candidates for traumatic injuries like ACL tears due to the greater forces and more unpredictable nature of those sports.
Again, the structures of the human body have limits when it comes to sudden, unpredictable forces which is why ACLS tear, ankles get sprained and shoulders get separated.
What is the point of all of this?
If you are an active athlete you have to be proactive in approaching your training to decrease the odds of becoming another statistic.
In a recent Runner's World survey, 2/3 of the respondents said they had suffered an injury that required missing some training in the past year.
And runners are not alone in this regard. A 2003 study in the Journal of Orthopaedic & Sports Physical Therapy revealed that overuse injuries account for 68% of injuries in the pre-season and 78% of injuries during the competitive season of triathletes.
As someone once said (Pogo, I believe), "We have seen the enemy and it is us."
So in your training program there are certain key points that absolutely essential in order to decrease your odds of becoming one of those aforementioned statistics:
1. Always emphasize quality of training over quantity. The term "junk miles" should not be part of your vocabulary! :)
2. Even endurance based athletes need a sound, well rounded strength training program year round if for no other reason than to reduce the chance of injury.
3. Rest/recovery have to be one of the foundations of your training program. That means sleeping well, eating well, hydrating well and having built in easy/recovery days.
4. Virtually everyone needs body work/soft tissue work, whatever you want to call it. That could mean SMR (self myofascial release) work with foam rollers/the Stick and balls, massage work, ART, etc.
5. Everyone needs to learn/practice relaxation techniques. Whether that is meditation, Yoga, whatever doesn't really matter. You have to learn to slow down and clear your mind of all of the "junk."
6. Depending on your circumstances you may need supplementation as well. If you don't eat well, don't put the cart before the horse. But things like fish oil, a protein supplement, and a greens product will prove beneficial to many.

I hope you found this article informative and practical. Doesn't matter how hard you hammer in your training if you can't arrive at the starting line/game/match in great shape ready to kick butt! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

One of the Issues with Youth Sports--Parents

2011-10-18T18:05:00.000-07:00

Recently, a professional colleague of mine who happens to specialize in training ice hockey players attended a national symposium put on by USA Hockey.
The theme of the symposium was essentially how do we best go about developing hockey athletes in a sound, safe long term development manner.
And though this symposium was geared towards hockey some of the presenters came from other sports like tennis and basketball.
Because hockey isn't unlike any of the other sports you might think of when it comes to youth sports. Their issues are far more alike than dissimilar.
And one of the ideas that came out of this conference was the issue of parents.
And the intent was not to bash parents, most of whom have the best of intentions when it comes to their kids.
But many parents seem to have a blind spot when it comes to sports and their kids. And this blind spot can create more harm than good.
Despite what many parents may think ,most aren't experts in any specific sport let alone long term athletic development. They wouldn't know Istvan Balyi from Gaddafi yet they don't hesitate to tell those who may actually know what they're doing ,when it comes to these matters, how to do their job.
In what other profession would someone presume to know more than that professional and proceed to tell them how to do their job? Dentist, doctor, architect, lawyer? Not in their wildest dreams would they think of telling them how to do their jobs!
But when it comes to sports and training everyone is an expert! :)
The point is that this attitude is limiting the possibility of real positive changes that could enhance the youth sports experience in this country.
Instead of a short sighted, competition too early oriented approach perhaps a longer term developmentally appropriate approach could be implemented that would encourage more participation for longer, develop each young athletes to their potential and still allow those that have the physical, emotional and mental makeup necessary to excel when appropriate.
BTW: Istvan Balyi is considered the father of the Long Term Athletic Development (LTAD) which should be the foundation for any sound youth development training model.

Train hard and train smart!
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Today's Training Session: Total Body

2011-10-16T17:57:00.000-07:00

Today's training session turned out to be an impromptu total body session at the Maxwell S & C Level 1 kettlebell cert. course in NYC.
At the end of two days of kettlebell learning and doing Steve Maxwell threw down a competitive challenge for a couple of unique prizes: a bottle of very good Russian Vodka and several Russian chocolate bars!
Though I knew I wasn't in the running because of all the young studs in the group I figured what the heck. IN addition, I had to leave early to catch a train so I wasn't going to be able to do all of the challenges anyway. Not that it would have mattered.

The challenge was as follows:
Chins AMRAP in 5 minutes
Alternating KB swings-AMRAP in 5 minutes
KB jerks/push press-AMRAP in 5 minutes
50 KB Deck Squats for time

In the chinup challenge I did 38 chins in 5 minutes. The two top guys did 60+ which is amazing!
In the swing challenge I did 175 reps. The winners did 200 reps in about 4:50 seconds.
From what I could see in the C & J several guys did 100 reps in 5 minutes which is very good as well.
Even in the shortened version the workout was challenging enough so I didn't feel slighted in not getting my training session done! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

There is No One Way

2011-10-15T05:15:00.000-07:00

Just like in most fields the fitness/training industry is not immune from the presence of "gurus" who promote their way as the way to ultimate strength, fitness and health.
But as in those other fields, there is no ONE WAY to achieve those aforementioned physical goals. Nor is there any one tool that is THE WAY.
Our field is filled with many who adhere blindly to a given dogma without consideration or understanding that no one tool is a be all/end all nor is there only one method of training that will give you the Holy Grail of fitness.
Those who position themselves this way are selling their clients short and will likely be hoisted eventually on their own pitards!
True fitness/athleticism encompasses to wide a spectrum of qualities for any one tool or method to effectively optimize all of those qualities. There is no tool/mode of training that will simultaneously train strength, power, speed, agility, balance, accuracy, endurance/fitness,movement quality and mobility. PERIOD !
So that is why a well rounded approach to training incorporating all of those qualities is the best way to approach optimizing your overall fitness or athleticism.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Primal Blueprint-part 2

2011-10-12T03:47:00.000-07:00

Last week I gave you the 1st installment and today will be the concluding part of the primal blueprint which is very similar to the Paleo approach.

6. Get adequate sleep. Because of artificial light we can stay up to all hours of the night which impairs good sleep. There is a linear relationship between good sleep and obesity and REM sleep is when our body releases things like testosterone and HGH which are important to good health.
7. Play: don't take life too seriously and find whatever play outlet works for you whether it's playing with your kids or dog or kayaking or whatever. Just do it! It is important for your mental and physical well being.
8. Get adequate sunlight. We've been scared into becoming indoor hermits but the fact of the matter that this lack of sunlight has serious health implications not the least of which is our Vitamin D levels as well as our mood.
9. Avoid stupidity: we all make mistakes but texting while driving. Come on, people, no one can justify that nor is anything that urgent or important. You get the idea.
10. Use your Brain: read more, learn a new language, do crossword puzzles, play chess, etc. Engage your brain in new and challenging ways. It will keep you sharp, vital and young.

I hope at least several of these 10 tips resonate with you and you can implement them immediatelty to improve your life, fitness and health.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

"Primal Blueprint" Concepts for Health, Wellness, and Fitness

2011-10-07T06:41:00.000-07:00

There is a lot of stuff out in bookstores and on the Internet on the concept of "Primal Living" or Paleo lifestyle, if you will.
I don't necessarily buy into the extremes of this movement but certainly the basic tenets have a lot of merit. Here are some of them that I think make the most sense.

1. Eat lots of plants & animals. This is common sense but the execution of it is where most people have the problems. As we have said many times before, "If it doesn't come from the Earth or have a Mother, don't eat it."
2. Avoid poisonous things: In these modern times that means--sugar, soda, processed/packaged foods, fried/preserved foods, etal. You can the idea.
3. Move a lot at a slow pace: basically the idea of 10,000 steps per day. Get a pedometer and see where you are on that scale.
4. Lift heavy things: It wasn't too long ago (less than 200 years) that people regularly lifted heavy things daily as part of their lives. That is no longer the case for most of us so get in the gym and lift heavy things. "Heavy" is always relative but 3 lbs. pink dumbbells aren't heavy. Sorry! :)
5. Sprint once in a while: Way back when sprinting was a matter of survival. Now once we're past high school, if not sooner, we don't sprint anymore. What a shame! We jog but we don't sprint. Sprinting is great exercise: it helps build muscle, releases anti-aging hormones and it feels great!

Next time, some more "Primal Concepts".

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

More Words of Wisdom From Michael Pollan

2011-10-06T10:32:00.000-07:00

Michael Pollan is the author of several best selling books on food/nutrition including "The Omnivore's Dilemma" and "Food Rules".
He had a recent Q & A column in the NY Times that provided some useful insight on food topics.
Following are some of those questions and answers, both of which may have been paraphrased or edited for time/space reasons.
1. How can you tell if food is genetically modified? Unless you live in Europe or Japan you can't tell. In those countries the govt. requires labeling of such foods whereas our govt. does not. This despite the fact that, according to polls, 80-90% of the US population would want such labeling. At this point GMO offers no tangible benefit to the consumer so why would you want it? In the US the only way to ensure you aren't getting GMO is to buy organic as the USDA rules for organic prohibit it.
2. How do we take into account cultural differences when telling people what they "should" be eating? The funny thing about this question is that there is virtually no traditional diet anywhere in the world that isn't much healthier than the "standard American diet." The fact is the more we ate in such fashion the healthier we would be.
3. What healthful breakfasts do yo recommend? Steel cut oats soaked in water overnight (speeds cooking and makes them more nutritious). Also, fresh fruit with yogurt. But Pollan's favorite breakfast is 2 eggs from pasture raised chickens served on whole grain toast.
4. What do you think of gluten free diets? Obviously, they are very important if you have celiac disease or can't tolerate gluten. But we have to be skeptical of the dramatic rise in this "epidemic" and the corresponding increase in gluten free foods. It strain belief to think that bread, which has been around Western civilization for 6,000 years, is now making millions sick. Be wary!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

High Blood Sugar and Memory Loss

2011-10-05T17:51:00.000-07:00

High Blood Sugar and Memory Loss
Some interesting thoughts on blood sugar levels and their effect on memory loss.

The Trouble With Vegetarian Diets

2011-10-05T17:44:00.000-07:00

The Trouble With Vegetarian Diets
Some very interesting thoughts on vegetarian diets and their impact on health.

Today's Training Session: Tempo Runs

2011-10-05T04:53:00.000-07:00

Today was another session based on Joel Jamieson's principles on conditioning. This was a tempo run day which is both a way to build "aerobic" fitness but also is less demanding both on joints and on your recovery than other modes of "conditioning." That is because it is neither too demanding on the CNS as most power work is nor is it going to fry your recovery like longer intervals (think 400 meter sprints....ouch!).

Warmup: Leg swings, march series, arm circles, high knees, butt kickers, skip series, ankle mobs

Workout: 10 x 80 meters w/ 60 second recovery on the turf.

Comments: Good training session. Love running on the turf...so much easier on the legs and joints than running on synthetic tracks. Those types of tracks may be faster but you pay a price for that speed. There is no free lunch, my friends! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training Session: Total Body

2011-10-04T13:45:00.000-07:00

Today was another total body session. Was going to tar in outside but threatening clouds moved in and that killed that idea.

Warmup: ankle mobs, wall slides, Brettzel 1.0, 1/2 kneeling adductor, tabletop hamstring,
Tabletop hip rotators, Indian clubs, quadraped t-spine rotation/extension, 1/2 kneeling hip flexor

Workout: Quad set: chins/pull ups-5 x 10, sumo dead lift 5 x 5@ 235, pushups 5 x 25, Rip Trainer punch 4 x 10 EA.
KB Farmers walk-3 x 70 yds@ 32 kg

Comments: Good session. Focus is on dead lifts , chins/ pull ups and pushups for next 6 weeks.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training Session: Power Intervals

2011-10-03T12:26:00.000-07:00

I've started integrating some of Joel Jamieson's interval training concepts into my own training program. As it turns out I had been doing some things very similar to what he does but I just didn't use the same terminology.

Warmup: Sumo squat drills, wall slide drills, ankle mobs, arm circles, leg swings

Workout: Reactive Power: Tornado ball wall slams 6 x 8 sec. @ 4 kg. w/90 second rest between "reps".
High Resistance Intervals: 8 x 5 sec. steep hill sprints w/60 sec. recovery.

Comments: As I mentioned I had been doing things very similar to this but not quite this volume. I will have to break into it gradually and build up the volume slowly. As with any training, quality is always more important than quantity.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Some More Things to Look Out for When Hiring a Trainer

2011-10-03T05:49:00.000-07:00

Hiring a trainer can be a daunting process as it is very hard to tell upfront whether you are getting the real McCoy or some cheap imitation thereof.
And quite frankly, the fitness/training industry is partly, if not largely, to blame for this as the entrance requirements to get into the field and call yourself a "trainer" are so low as to be ridiculous. In fact, there are some certifications out there that take less than a weekend to obtain and you can call yourself a "trainer" and even put it on your business card!
The process is even further clouded by the fact that the public is led to believe that all trainers are created/educated the same and have the same breadth/depth of knowledge as one another. Oh, contraire my friends!?!
Furthermore, there are internet and other types of master fitness marketers that make themselves appear as a genius (mostly men, quite frankly!) when, in fact, they have little or no real life experience in actually training people and getting results. Again, the entry level to internet "superstardom" is simply a computer and the gift of gab.
Here are 3 more tips to help you sort out the wheat from the chaff when it comes to trainers:

1. If all you see the trainer doing is crazy, Cirque Soleil worthy "balance exercises" on all manner of balance toys (Bosu, Swiss ball, balance board, etc) then be wary. Balance training is very activity specific and furthermore strength training on a balance device has virtually no strength training benefits as the loads are too light to elicit a strength training effect.
2. If the only "core work" you see being done is traditional core work like crunches and leg raises then that is a trainer that is way out of the educational update loop. The primary job of the trunk/core is to stabilize the low back/pelvis and prevent too much rotation, flexion and extension and as such your core training should reflect that to a large extent.
3. WOMEN: If your trainer only believes in the low load, high rep strength training dogma because otherwise you will get too bulky then they are equally as ignorant as the trainer in #2 above. If you look at the best female athletes in the world (think Hope Solo, Alyson Felix or Maya Moore, for starters) do you think they got those bodies solely through the gift of genetics? Certainly genetics played a role but a large role was played by strength training. And by strength training I mean the use of heavy loaded (always relative), big bang exercises like squats,lunges, chins, split squats, deadlifts,rows, presses, cleans, snatches and the like. No one ever built a body like that with 3 lb. pink dumbbell tricep kickbacks! :)
So there are some more tips/caveats to look for when hiring a trainer. As always ask for references of people who have used the trainer and were seeking similar goals as yourself.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Yesterday's Training Session

2011-10-02T12:32:00.000-07:00

This was another density oriented session as I had limited time before heading off to a wedding in the Poconos.

Warmup: tabletop hamstring, tabletop hip rotators, wall slides, ankle mobs, low box hip flexor, sidelying t-spine rotation, 1/2 kneeling adductor, Indian clubs

Workout: Mini-circuit:Chins/pullups 5 x 10,TRX Suspended lunge 5 x 10 ea.; Pushups 5 x 25; KB swings 5 x 15 @ 32 kg.; rollouts 5 x 10.

Comments: In, out, boom. Entire session including warmup took less than 50 minutes.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

The Not-So-Lowly Mushroom

2011-09-29T15:35:00.000-07:00

The Not-So-Lowly Mushroom Mushrooms are good for you, folks, so eat up!

Today's Training Session: Fun & Experimentation

2011-09-29T12:58:00.000-07:00

Today was a time to play with some new "toys/tools" as I just received some new clubbells from TAP Conditioning. For those of you who aren't familiar with Clubbells they are just what they sound like, weighted clubs/small bats, if you will.
You can do a variety of movements with them including circular patterns which are very hard, if not downright dangerous, to do with other implements.
The Clubbells are also great tools for developing total body power, core strength, shoulder mobility and grip strength. The point is they are a valuable tool for anyone's exercise/movement toolbox.

Warmup: Indian club movements, lateral squat, rotational squat, leg swings, arm circles, sumo squat holds

Workout: Double KB rack carries: 3 x 70 yds.; variety of Clubbell movements including swings, single arm swings, Tic-tocs, frontal plane swings, and anti-rotational movements.

Comments: It was great to train outside for a change as weather has not been cooperative in that regard. Nice to be outside breathing some fresh air.
The racked KB carries are no joke as changing the effective COM has a multiplier effect on how difficult the exercise becomes.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Sprinting Again! Hooray!

2011-09-28T06:04:00.000-07:00

As some of you are probably aware I have been fighting this grade 2 medial ankle sprain for 2 months. Right after I hurt it I was literally on crutches for a short time which wasn't fun. :(
It has been a long, slow process (at least from my perspective) to get back to most of my pre-injury activities. In fact, I can't recall ever taking so long to "heal" from an injury as this one.
Sprinting was one of those activities that I literally hadn't since the 28th of July, right before I hurt my ankle.
I love to sprint, do it several times a week, and I missed it greatly. But I had to take care of my ankle and that required icing, strengthening and mobility work, manual therapy and bracing where appropriate.
Part of the reason I hadn't sprinted before today was what running I thought I could do I wanted to save for my baseball games. But with baseball winding down and the weather still nice, I figured it was time to give sprinting a try again.
After a good warmup, I did 8 45 meter sprints on a turf surface (easy on the legs/joints) and survived without any serious issues. Tomorrow will tell the tale though as we will see how and what the after effects are from the sprinting.
Keeping my fingers crossed! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training session

2011-09-27T12:32:00.000-07:00

Today was an "extra" work session where I did some foam rolling, mobility work and some kettlebell work.

Warmup: Foam rolling, ankle mobs, forearm wall slides, Indian clubs, 1/2 kneeling adductor, Brettzel 1.0, Brettzel 2.0, 1/2 kneeling hip flexor

Workout: Superset: KB swng 5 x 12 @ 40 kg.; KB Farmer's walks 4 x 70 yds. @ 32 kg.(2)

Comments: Staring to get much more consistent with the carries of various sorts which can only bode well for a lot of things. Same thing with KB swings.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

A Pathetic Excuse

2011-09-27T09:01:00.000-07:00

A Pathetic Excuse
Couldn't agree more and I have 25 yrs. on Ferruggia. Get off your butt and just do it.

Corrective Exercise: Muscle Imbalances Revealed Review - Upper (Part 1) | Eric Cressey | High Performance Training, Personal Training

2011-09-26T11:18:00.000-07:00

Corrective Exercise: Muscle Imbalances Revealed Review - Upper (Part 1) | Eric Cressey | High Performance Training, Personal Training
Good stuff from Cressey's site on soft tissue work, foam rolling, etal.

Today's Training Session: Total Body

2011-09-26T10:27:00.000-07:00

Today was the start of a new training program of 7 weeks where my primary focus will be on pushups, chinups and sumo Deadlift and improving my numbers in all three.

Warmup: tabletop hamstring, tabletop hip rotators, ankle mobs, forearm wall slides, no moneys, 1/2 kneeling lateral adductor, sidelying t-spine rotation, Indian clubs, reach/rotate/lift

Workout: Quad set: Chins/pullups: 5, 4, 5, 4, 3; Double KB 1 leg RDL 5 x 6 @ 16 kg.; Pushups-13,15, 10,10, 25; Rip trainer punch 4 x 8
Tri-set: KB swing-4 x 15 @ 32 kg; rollouts 4 x 10; face pulls 3 x 12 @ 50 lbs.

Comments: Good session; ankle mobility on injured side continues to improve which can only be good.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

More News on ACL Prevention in Females

2011-09-25T06:55:00.000-07:00

Though the Wall St. Journal, nor any of the mainstream media for that matter, is reknown for writing cutting edge articles on training/rehab/prehab the WSJ still is a heavyweight in the news arena and their articles can influence and inform many people.
Such is the case with a recent article on "New Steps to Help Prevent Knee Injuries in Teen Sports".
The information and data though dated still bear repeating as to the extent and severity of the issue.
Here are some facts from the article:
1. Some 90,000 high school and college athletes annually suffer an ACL injury
2. Females are 4-6 times as likely as males to incur these injuries
3. The riskiest sports for injury are soccer, basketball, volleyball, football and skiing.
4. Up to 25% of those who injure their ACLs will do it again. And that number may be an underestimate!
To no great surprise all of those aforementioned sports require sudden stops and starts, changes in direction and jumping and landing skills.
An ACL tear has large and long term consequences: up to a year out of sports activity due to surgery and rehab and increased odds for osteoarthritis in the joint esp. for females.
Why are females more susceptible to this devastating injury? There are a number of factors at play but amongst them are:
I. Both boys and girls gain weight and height at puberty but girls don't gain the commensurate power that boys do
II. Females tend to be more quad dominant than males which lends itself to an inability to handle the forces of decelerating, landing, and cutting as well as males. Females also tend to have less hamstring/glute strength relatively speaking as well as timing issues in the firing of those important muscles in lower extremity control.
III. # 2 above tends to lead to a valgus collapse (think knees caving in) for females during landing, cutting and decelerating activities. This valgus position is a very vulnerable position for the knee/ACL.
IV. There are also anatomical issues at play here as females have a greater "Q" angle (angle between hip and knee) as well as tending to have a smaller patello-femoral notch (the groove on the front of the knee through which the ACL passes).
The point of all of that "scary" information and data above is that prevention is still the best cure. There is no program that can guarantee no injuries when it comes to sports. But there is lots of data out there that supports the notion that a proper training program emphasizing landing/cutting mechanics,dynamic warmup, strengthening of the trunk/hamstrings and glutes and developing good lower body power can dramatically decrease the liklihood of ACL and other injuries. In fact, good training can reduce the liklihood of such injuries by up to 50%.
In part 2 we will talk about more ACL facts and prevention measures.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of links

What is PE Really About?

2011-09-23T14:12:00.000-07:00

With school budgets getting squeezed more and more frequently the first thing to go is physical education or PE.
This is a very short sighted approach esp. in light of the national childhood/adolescent obesity issue. As has been mentioned before this current youngest generation is the first since the Industrial Revolution to have a life expectancy less than their parents. And that's progress?
Now there are a number of factors that go into this obesity epidemic: too much TV/video games, not enough "free" play and poor nutrition choices amongst them.
But good PE is certainly a cornerstone of any attempt to reduce this obesity mess.
And by good PE I don't just mean playing games or doing exercises/group fitness. Though certainly those activities can/should be a piece of the PE puzzle the foundation , esp. initially, should be improving and teaching good, efficient movement.
And herein lies the rub as most colleges teaching PE are more concerned with following proper teaching protocols than with teaching movement. In fact, very few if any schools teach developmental kinesiology at the undergrad level. So when these students come into the real world they understand the teaching mechanics but not biomechanics. So as a result they end up rolling out a ball and saying "play."
This works for the kids that are natural "movers" but for many kids leads to frustration and eventual disinterest in anything physical. They become lifelong couch potatoes and we know where that leads.
Teaching good, efficient movement is laying the foundation for a lifetime of activity and enjoyment of things physical. We all know the myriad of benefits that can provide.
But things will have to change at many levels for this to occur: undergrad PE curriculum, school budgets and mindsets as to the value of PE and parents recognizing the vital importance of a sound mind in a sound body.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Neuro-Muscular Development (NMD) for Legs

2011-09-22T12:57:00.000-07:00

Neuro-Muscular Development (NMD) for Legs
Interesting stuff, as usual, from Chad Waterbury

Today's Training session: Total Body

2011-09-22T08:44:00.000-07:00

Another condensed total body session with time being a limiting factor again today.

Warmup: tabletop hamstring, tabletop hip rotators, wall slides, no moneys, ankle mobs, sidelying t-spine rotatons, 1/2 kneeling adductor, 1/2 kneeling hip flexor

Workout: Quad set: Chins 5 x 10; Sumo deadlift 5 x 6 @ 225; pushups 5 x 25; Rip Trainer punch 4 x 10
KB Farmer's Walk: 3 x 60 yds. @ double 32kgs.

Comments: Good session despite time constraints. Going on a 7 weeks pushup/chin program to see where I can go with that over that time span.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Manage Your Minimums

2011-09-20T10:19:00.000-07:00

Manage Your Minimums
Amen, amen. Our weaknesses are our limiting factor not our strengths as Gray says.

Is the Present Day Athlete Prepared for the Initiation of Athletic Performance Enhancement Training?

2011-09-20T10:00:00.000-07:00

Is the Present Day Athlete Prepared for the Initiation of Athletic Performance Enhancement Training?
Though this may seem a repetitive theme I can't state strongly enough how much I am against early sports specialization. This is an excellent article from someone who has tons of experience in the realm of PT and training.

Today's Training Session: Total Body

2011-09-20T09:55:00.000-07:00

Today was another one of the those short, intense total body training sessions as dictated by time.

Warmup: Wall slides, Indian clubs, ankle mobs, bent-over t-spine rotation, lateral squat, rotational squat, leg swings

Workout: (All with 50 lb. vest on): Quad set: KB swing 4 x 15 @ 40 kg., Ring pushups-ft. elevated 4 x 12; Ring pullups 4 x 6; RFESS 4 x 10
Farmer's walks w/ 2 KB's: 3 x 70 yds. @ 32 kg.

Comments: Good session with right ankle mobility improving markedly today. Almost as much ROM as left (good) side. It has been 7 weeks since the injury.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Using Common Sense

2011-09-19T11:44:00.000-07:00

I must admit that common sense is not a trait that I am frequently accused of having when it comes to my own training. In the past I have been known to perhaps be too consumed by my training and not back off when warranted.
To that I plead guilty!
But I am trying to exercise more common sense (pun intended !) when it comes to my own training.
And today was a case in point.
Last night was not a good night of sleeping for me and I had to get up early to train clients so it was a short night.
My training schedule usually calls for me to strength train Monday, Wed., Friday but I decided that a day of "rest"/mobility work would be better suited for my overall training plan then trying to "gut it out" through a strength training session.
Now I realize there are times when you have to "gut it out" regardless but I didn't feel that there would be much to be gained from such a session today so I took an alternative plan.
I assume I will feel better tomorrow and get back on track then realizing that it is always the cumulative training effect that you reap rewards from not any individual training session.
Bear all of this in mind in your own training but don't fall into the trap of making this a frequent occurrence/excuse. In my case that is not a problem. My wife can attest to that! :)

Train hard and train smart!
http://fitnesstogether.com/media for our website and all our links.

Top 3 Ways To Improve Your Breakfast

2011-09-18T06:47:00.000-07:00

Top 3 Ways To Improve Your Breakfast
Good tips from Cassandra Forsythe on improving breakfast which most people need lots of help with improving.

Athletic Business Newswire - Blog: ‘Lunkheads’ Judged in ‘Judgement Free Zone’

2011-09-16T16:00:00.000-07:00

Athletic Business Newswire - Blog: ‘Lunkheads’ Judged in ‘Judgement Free Zone’
Ahh, the beauty of Jon Steward. Even Planet Fitness can be skewered!

Today's Training session: Total Body

2011-09-16T11:44:00.000-07:00

Today was another truncated session due to time constraints but still found time to do a total body training session with a hip hinge, upper body push and pull, a quad dominant movement and a trunk/core exercise.

Warmup: Wall slides, Indian Clubs, ankle mobs, lateral squats, lateral leg swings

Workout: Quad set: KB swings 4 x 12 @ 40 kg; Ring pushups w/ft elevated 4 x 12 @ 30 lbs. (vest); Ring pullups 4 x 8 @ 30 lbs. (vest); suspended TRX lunges 4 x 12 @ 30 lbs. (vest)
KB Farmers carries: 3 x 50 yds. @ 36 kg.

Comments: Good session esp. considering time constraints. Done is less than 35 minutes but got some good work in. This week turned out to be somewhat of a "deload" week due to time limitations though I enjoyed the sessions. We will see where next week leads us.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Caveat Emptor: Trainers

2011-09-15T09:37:00.000-07:00

It is easy for anyone to call themselves a "trainer" as there are no state, local or federal licensing requirements to you can make up some business cards, create a website and away you go.
But as with anything there are good "trainers" out there as well as tons of poor trainers.
In an industry where you can literally get a 1 hr. certification and call yourself a trainer but you also have people with advanced degrees and tons of experience both "under the bar" as well as training athletes and clients the spectrum of skills and ability can be hugely disparate.
So what should you look for in a trainer or athletic development coach?
I would say these 4 things are critical:
!. Real world experience. Get references from previous clients/athletes. Don't rely on their website which could have manufactured clients for all you know.
2. Do they walk the walk? In other words does the coach/trainer look reasonably fit, healthy and active? Sorry but appearances do count in this profession, that's just the way it is. If they work/train at a club you belong to do you ever see them training themselves? If not, that would be a "red flag" as far as I'm concerned.
3. Are they compassionate, empathetic and kind? No one cares how much you know until they know how much you care to use an old phrase.
4. Education/credentials: this is the trickiest one because you could have someone like Louie Simmons of Westside Barbell who has little/no formal education but has influenced hundreds of coaches/trainers as well as trained many of the strongest athletes in the world. No one would question his coaching credibility.
On the other hand you could have a wet behind the ears, 25 year old with a MS in Exercise Science and all matter of letters after their name that doesn't know a kettlebell from a TRX and hasn't spent a day in the trenches training people.

So I help these tips help you in making a wise choice in selecting a trainer or athletic development coach.

Train hard and train smart!
http://fitnesstogether.com for our website and all of our links.

Today's Training session: Quick Total Body

2011-09-14T17:32:00.000-07:00

Today's session was a quick total body session as I was pressed for time. 3 exercises that hit a lot of movement patterns and worked a lot of muscles/joints.

Warmup: tabletop hamstring, tabletop hip rotators, wall slides, ankle mobs, 1/2 kneeling adductor, sidelying t-spine rotation, 1/2 kneeling hip flexor

Workout: Tri-set: KB swings 10 x 10 @ 32 kg; suspended inverted rows 10 x 10; band pushups w/ft elevated-descending ladder from 10-1.
KB suitcase carry: 2 x 75 yds. @ 32 kg.

Comments: Good training session...in and out in less than 40 minutes including warmup. But got major movements in i.e. hip hinge, upper body push and pull.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Demand Increases for Older Personal Trainers

2011-09-13T09:45:00.000-07:00

Demand Increases for Older Personal Trainers
This bodes well for me and my staff! :)

Yesterday's Training Session: Total Body

2011-09-13T06:35:00.000-07:00

Yesterday was total body training session after a long weekend of playing baseball: 3 games in a 24 hr. period over Saturday and Sunday. Luckily, I survived little the worse for wear.

Warmup: tabletop hamstring, quad rocks, Cobra, wall slides, no moneys, ankle mobs, tabletop hip rotators, low box hip flexor, 1/2 kneeling adductor, lat mobs, KB arm bar

Workout: Quad set: Front squat 4 x 8 @ 135, TRX suspended pushup 4 x 25, Rip Trainer punch 4 x 10,
Incline flutters-3 way 3 x 10 ea.
2nd Quad Set: Double KB single leg RDL: 4 x 6 @ 20 kg; Eccentric chins (10 sec. negatives) 4 x 5; Rip Trainer overhead side plank 4 x 20 sec.; Face pulls 3 x 12 @ 50 lbs.

Comments: Good session; ankle survived the weekend and seemed to have better ROM during warmup. Whole workout was done in Vibrams.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Is Dairy Healthy? The Whole Story - Part 2 | Eric Cressey

2011-09-12T10:57:00.000-07:00

Is Dairy Healthy? The Whole Story - Part 2 | Eric Cressey
Some interesting facts about dairy that run counter to much so-called conventional wisdom.

The Power of the Mind

2011-09-10T13:26:00.000-07:00

Today was an object lesson is the power of the mind when it comes to sports but the same would apply to training or anything you wanted to accomplish.
My baseball team was playing in the playoffs and we had a 4-1 lead going into the bottom of the last half inning.
Before we went out onto the field, one of our players suggested, perhaps jokingly, that he hoped the critical 3rd out didn't come his way.
Wouldn't you know the critical 3rd out did come his way and he misplayed a routine ground ball which lead to a run and eventually the other team won on a bases loaded walk.
Now I know ballplayers, esp. at our age, make mistakes but I find it more than coincidental that this player made this comment and then when the key moment came couldn't/wouldn't/didn't make the play.
The point is that you have to block out all negativity when playing or training in order to accomplish your goals i.e. winning or hitting your training targets.
This takes focus, being in the moment, and a positive mental approach. The slighted bit of doubt will ultimately sabotage you.
Bear that in mind in your own training or when playing your favorite sport.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Is Dairy Healthy? The Whole Story - Part 1 | Eric Cressey

2011-09-10T06:13:00.000-07:00

Is Dairy Healthy? The Whole Story - Part 1 | Eric Cressey
Seek out milk produced from grass fed cows is the bottom line here.

Aerial Yoga Craze Has Fitness Centers Flying High

2011-09-09T10:49:00.000-07:00

Aerial Yoga Craze Has Fitness Centers Flying High
Where does non-weight bearing Yoga have any carryover to everyday life? Sorry don't get it!?!

Observations from the World Track & Field Championships

2011-09-08T13:57:00.000-07:00

These observations are about the world's fastest man, Usain Bolt, and provide some inside to how incredible an athlete he is as well as what the peak of human performance is currently.
In breaking down his 100 meter qualifying races, he doesn't reach top speed until about 55-57 meters (about 11.7 meters per second)and his max speed range is between 40-80 meters or so where he is averaging over 11 meters per second.
So even the world's fastest man can only sustain that top speed for about 3.5 seconds. The rest is acceleration to get to that top speed and after 80 meters it is attempting to minimize the deceleration process which he does better than anyone else as well.
The 200 meters, which I believe is his best race, is very interesting as well. In the final he got to 55 meters faster than both Walter Dix, the silver medalist, and the bronze medalist from France as well, Christian Lemaitre.
But here is the mind blowing stat: he got from 55-100 meters in 3.9 seconds and ran the opening 100 meters in 9.97.....with still 100 meters to go. He ran the 2nd 100 meters (granted with a flying start) in 9.43 seconds! That's after already running a world class opening 100 meters.
In fact, that opening 100 meters would have gotten him top 5 in the championship final had he not jumped the gun!
Bolt is redefining what the human body is capable of and he still isn't yet 26 years old...mind blowing.
I look forward to what he will do at the London Olympics and beyond.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Yesterday's Training Session: Total Body

2011-09-08T12:03:00.000-07:00

Yesterday's session was total body session with a good warmup and foam rolling at beginning and end of session.

Warmup: Foam rolling, ankle mobs, wall slides, no moneys, Indian clubs, 1/2 kneeling adductor, 1/2 kneeling hip flexor, sidelying t-spine rotation

Workout:Quad set- Sumo deadlift: 4 x 6 @ 225, 235, 245, 255; 1 arm Corebench DB chest press 4 x 8 @ 65; Rollouts 4 x 10; ankle mobs
2nd quad set: Suspended lunge w/rotational reach 4 x 12 ea; 1.5 chins w/Spud straps 4 x 8; Double KB swings 4 x 12 @ 20 kg; Face pulls 3 x 12 @ 50 lbs.

Comments: Good session as ankle is continually improved with more pain free range of motion and better proprioception/balance in single leg stance.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Nineteen Rules for Dealing with Generation Y Employees

2011-09-08T09:24:00.000-07:00

Nineteen Rules for Dealing with Generation Y Employees
These would seem to be common sense but perhaps not!

Ken Robinson says schools kill creativity | Video on TED.com#.TmafbKNWWyc.facebook

2011-09-07T04:46:00.000-07:00

Ken Robinson says schools kill creativity | Video on TED.com#.TmafbKNWWyc.facebook
A very thought provoking and entertaiing talk by Sir Ken Robinson on education.

Today's Training Session: Energy System Development

2011-09-06T16:08:00.000-07:00

Today I did a power training and energy system work session and had to go indoors due to inclement weather.

Warmup: foam rolling, quad rocks, cobra, wall slides, ankle mobs, low box hip flexor, 1/2 kneeling adductor, sidelying t spine rotation

Workout: Getup situps 3 x 10 supersetted with KB suitcase carries 2 x 70 yds. @ 32 kg.
MB circuit: overhead richochets, chest passes, alt. hip tosses, put passes--2 rounds
Sled drags: 9 x 15 sec. w/45 sec. recovery @ 200 lbs.

Comments: Good session and ankle feeling much better with the sled drags. Encouraging news!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

FDA Says Walnuts Are Illegal Drugs!

2011-09-06T15:38:00.000-07:00

FDA Says Walnuts Are Illegal Drugs!
This is a disturbing example of how science is pushed aside in the interests of profits and collusion.

Today's Training Session: Total Body

2011-09-05T10:24:00.000-07:00

Today was a total body training session after a weekend of 4 baseball games in 2 days... a total of 36 innings! The fact I am walking this morning is almost satisfaction enough in, and of, itself! But great fun in the annual Father-Son baseball tournament to play literally alongside my son in the outfield. If that is not incentive to keep fit and train I don't know what is!

Warmup: Ankle mobs, wall slides, no moneys, tabletop hamstring, tabletop hip rotators, quad rocks, 1/2 kneeling adductors

Workout: Quad set: RFESS to deficit 4 x 10 @ 50 lbs; Suspended rotational pushups 4 x 16; Rip Trainer punches 4 x 10 ea; Incline flutter series 3 x 10 ea.
2nd quad set: Single leg double KB RDLs 4 x 6 @ 16 kg; Suspended Archer's row 4 x 10 ea; Rip Trainer overhead side plank 4 x 20 sec. each; Suspended pushups plus 3 x 10

Comments: Good session with ankle mobiliity/ROM continuing to improve on injured side. This has been a long, slow process as I have never had an injury that compromised my training/movement for as long as this one has, now over 5 weeks. My patience will be rewarded is what I keep telling myself!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Seth's Blog: Back to (the wrong) school

2011-09-05T10:09:00.000-07:00

Seth's Blog: Back to (the wrong) school
As it is back to school week for many, this is a timely and thought provoking article. Can we educate leaders, free thinkers and people with some science knowledge?

New Study Highlights 'Power of Exercise'

2011-09-02T13:41:00.000-07:00

New Study Highlights 'Power of Exercise'
This has been known for quite some time but I guess it bears repeating.

Today's Training Session: Total body

2011-09-01T10:02:00.000-07:00

Wanted to deadlift today so headed to the gym to do a total body session.

Warmup: foam rolling, stretch strap hamstring series, Brettzel 1.0 & 2.0, 1/2 kneeling hip flexor, 1/2 kneeling adductor, ankle mobs, no moneys, arm circles, Indian clubs

Workout: 1st quad set: Sumo deadlift 4 x 6 @ 235; 1 arm "core bench" chest press 4 x 8 @ 65; rollouts 4 x 10; band ankle exerices
2nd quad set: TRX suspended lunge 4 x 12 ea; Spud straps 1.5 chins 4 x 10; Double KB swings 4 x 12 @ 20 kg.ea; face pulls 4 x 12 @ 50 lbs.

Comments: As on Tuesday getting better stability and ROM in "injured" ankle and it feels much better. This weekend will be a test with 4 baseball games scheduled.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Today's Training Session: Total Body Training

2011-08-30T14:19:00.000-07:00

Today I was torn between training outside and going to my gym and training. Decided to go to the gym; will try to train outside later in the week.

Warmup: Ankle mobs, shoulder activation drills, tabletop hamstring, tabletop hip rotators, low box hip flexor, sidelying t-spine rotation, 1/2 kneeling adductor.

Workout: Quad-set: RFESS w/BB between legs 4 x 6 @ 95; Suspended rotational pushups 4 x 8 ea.; Landmine 1/2 moons 4 x 8 ea.; Incline flutters-3 ways 3 x 10 ea.
Tri-set: Double KB single leg RDL 3 x 6 @ 16 kg; Suspended rotational "archer's" row 3 x 12 ea.; KB suitcase carry 3 x 70 yds. @ 32 kg.

Comments: Today was the first day since the ankle injury over 4 weeks ago that I got much improved dorsi-flexion as well as better balance/proprioception on my injured side when in single leg stance. Hopefully that portends an upward trend!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training Session: Extra Work Day/Experimentation

2011-08-28T14:33:00.000-07:00

Today was another extra work day where I also did some experimentation/tried out some new exercises. I always like to do movements/exercises to see how they fit in with our own training templates and programs with clients/athletes.

Warmup: Foam rolling, rope hamstring/adductor stretch, Brettzel 1.0, Brettzel 2.0, low box hip flexor, 1/2 kneeling adductor, Indian clubs, sidelying t-spine rotation

Workout: Move the mountain plank 2 x 45 sec.; Off-set loaded deadlift 2 x 30 sec. @ 70 lbs.;
suspended low bench plank walkups 2 x 30 sec.
KB Farmer's carries: 2 x 80 yds. @ 28 kg.; 1/2 TGUs 2 x 5 @ 12 kg.
MB circuit: chest pass 2 x 12, alt. hip toss 2 x 6, put pass 2 x 8 @ 6 lbs.
Sled drags: 8 x 15 sec. w/45 sec. recovery w/ 180 lbs.+

Comments: All the "new" exercises passed muster and will be used in some of our more advanced dynamic stabilization core training protocols. Good to get back to carries and sled drag.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Working Out Isn't Training

2011-08-27T11:47:00.000-07:00

Though this mean seem like merely semantics to many the distinction between training and working out is huge.
Though I have talked about this topic before I think it bears repeating from time to time and this particular post was prompted by a column I frequently read in the Wall St. Journal called "What's Your Workout?". This week's version was a guy who lives in Washington, DC and because he became "bored" with his training decided to literally roll the dice. Everyday he rolls a set of die in which each number represents a certain workout. It can't get any more random than that and if that works for him then fine. But don't confuse what he is doing with training.
Most people merely workout out doing a series of hodge-podge exercises on an almost random, ad hoc basis. There is no plan involved, no long/medium or short term goals and no clear cut progression or end game in mind. Just refer to the "roll the dice" workout above.
Now I don't necessarily have an issue with "working out" as some exercise/movement is certainly better than none. But you will have a difficult time achieving any goals other than maintaining the status quo. If that's your goal then that's fine. But if your goals are more specific than that then you need to develop and follow a training plan to achieve them.
When thinking of training, think of athletes. They don't merely do a workout for a workout's sake (at least they shouldn't !) but each training session is designed towards some end with the cumulative effect of these training sessions ultimately leading towards their larger goals be it the Olympics, the World Series or the Super Bowl.
So if the best movers (world class athletes) in the world train, not just workout, then why wouldn't you apply the same principles to your own program?

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

Yesterday's Training Session

2011-08-26T16:26:00.000-07:00

Yesterday was another total body training session with some extra stretching and ankle mobility work.

Warmup: Ankle Mobs, tabletop hamstring, tabletop hip rotators, shoulder activation drills, band ankle mobs, low box hip flexor, sidelying t-spine rotation, 1/2 kneeling adductor, Indian clubs, leg swings

Workout: Tri-set: Sumo deadlift 4 x 6 @ 185, 225(3); 1 arm chest press on Core bench 4 x 10 @ 60 lbs; Landmine 1/2 moons 4 x 8 ea.
2nd Tri-set: TRX suspended lunge w/anterior reach 4 x 12 ea; 1.5 chins on Spud Straps 4 x 8; KB swings 4 x 15 @ 32 kg.
Suitcase carry walks: 2 x 70 yds. w. 32 kg.

Comments: The suspended lunge becomes a rehab/remedial movement when ankle movement is impaired. Challenging to balance on right side. Ankle is slowly but surely getting better but it will take patience...not one of my virtues in these situations!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Work on that Foot/Ankle

2011-08-25T07:38:00.000-07:00

An often overlooked aspect of training is work on ankle/foot function.
It's not until after an injury occurs that people decide they have to work on this vital part of function.
But think of these key points:
1. A 3-4 degree loss of ROM in the ankle could mean 30-40 degrees at the hip and low back. It's called a kinetic chain for a reason.
2. The subtalar joint has limited ROM even under optimal conditions. Any loss of function there has serious implications as far as healthy, good movement is concerned.
3. Virtually all function starts at the ground. Obviously, the foot/ankle complex are our first point of contact with the ground. Dysfunction there compromises good, efficient movement. Enough said!
If you aren't incorporating some ankle/foot work into your training whether is is through single leg work, ankle mobility drills and the like then I believe you are making a big mistake.
Check out our YouTube channel for some good ankle mobility drills. Search under: Fitness Together Media

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Drag it Out - Men's Fitness

2011-08-25T07:29:00.000-07:00

Drag it Out - Men's Fitness
Have to agree with Dan the Man. We use sleds with our clients a lot and they love it!

Pat Summitt Praised for Going Public, Remaining a Coach

2011-08-24T11:31:00.000-07:00

Pat Summitt Praised for Going Public, Remaining a Coach Sad but nearly everyone of us knows someone with either Alzheimer's or dementia.