The Why and The WTF.

An advantage to going to the gym five days a week is the ability to observe others.  More often than not its the trainers, specifically it’s how they are training their clients that momentarily diverts my attention.

I consider myself pretty good at blocking things out and simply concentrating on the work at hand. That said, there are things once seen that cannot be unseen. THis is where the mental note taking begins, starting with the word “Why”, and sometimes…

To gym goers everywhere: Just because you saw a trainer doing something doesn’t automatically make what they’re doing right. Even if it is right, it doesn’t automatically make it right for you.

Training is client defined and client refined. There is no real standard to how a techniqe can be performed and still be “right.”  I’m ok with people performing exercises differently. Just because something appears different doesn’t automatically make it wrong. Right or Wrong depends on the “Why” and “Why are you doing this?”

Is there a legitimate reason behind the technical alteration, or is it different simply to be different? Sometimes it’s the former, unfortunately it is often the latter and wrong is wrong. 

A local area trainer. I’ve got nothing here. 

OK I got a few things, Starting with “WTF is this person thinking?”  The lady on the bottom is performing what appears to be either a skull crush exercise (a legitimate Tricep exercise) or possibly a barbell pull-over exercise (a legitimate Lat exercise.) I’m not removing the possibility that it was some other exercise, such as a barbell V-up, which given the full situation would make even less sense.

Why are her feet are on a ball?  Both ladies are one loss of posture away from having a very bad day and unstable feet on either presumed exercise add nothing of value.

Why is her head raised?   Actually she has no choice given how she is positioned on the bench, but all this does is (a) potentially strain the neck and (b) reduce the Skull Crush range of motion.

If its a Pullover, why would you want to significantly raise the hips in this exercise?

Why the hell is another lady pinning her down with a resistance band using her near max weight?. Is it to get the lifter to raise her hips and contract her glutes and abs?  I assure you that you can contract both your glutes and abs without needing someone stand on you.

“The Jackstand and the Jackwagon Trainer” a real life case study. Not too many months ago I witnessed a trainer having her client perform barbell deadlifts while the bar remained in the barbell jack stand.

A barbell jackstand is used to raise a barbell off the floor to make exchanging loads easier.  Note the slight angle and barrier created. The distance from the floor to the bottom of a standard Olympic bumper plate when hoisted is around 2in/5cm. 

I can understand the reasons why elevating a deadlift start position could be needed. I perform them myself and have prescribed them as a regression, a post-rehab exercise or as a special exercise to address weakness in the lifters performance.

What I can’t understand is “why” the trainer didn’t place the bar on blocks (the gym has several of various heights) or do it off a pin setting in a rack.  Either answer would have been better. Trying to Deadlift from the jack completely alters the lift…and not in a good way.

The Conventional Stance Deadlift set-up.  Note the following: The lifters hand position relative to their shin  and foot, the shoulder relative to the arm/hand position and the hip and spine relationship.  Hip position is determined by the lifters structure.  In my case (relatively short arms and long femurs) my hip position is closest to #1. A different body requires some adjustments to find their optimum start point.  Elevating the barbell  creates changes in the involved joint angles and moving the barbell forward changes the balance and further changes joint angles. Illustration Credit: Starting Strength 3rd Ed.

Although the jack does elevate the bar,reducing the vertical pull distance, it also becomes a barrier and creates additional inches of forward space. During the execution of the Deadlift the lifter pulls the bar upwards, while also pulling the bar towards themselves to maintain the load over their center of gravity and pull in the shortest path of travel of possible. The barrier prevents the lifter from centering (or nearly centering) the bar under over the middle of their feet. The jack also becomes a hazard in the event a lift needs to be aborted (aka drop the damn bar.)

By attempting to lift from the Jack the lifter places a disproportionate load on their lower back. Their shoulders being so far behind the bar prevent their lats from being in the maximum angle of efficiency. What this creates is a situation where the lifters arms are not aligned with the scapula and weakened Lat muscles are working from an unusual angle.

My guess answer to the WTF question: The trainer was being lazy, doesn’t know the basic mechanics of the Deadlift, or both.

Diet and Exercise while traveling

A challenge faced by working adults is the occasional, or frequent need to travel. This can affect a persons consistency with their diet and exercise plans and cause some mental havoc.  I’ll be the first to tell you that it doesn’t have to be that way.

I reached out to my professional colleagues to see what advice they are providing their frequent flier clients with the following questions;

“What are your best healthy eating habits or tips for the frequent traveler?”

“Do you have any additional advice for clients on weight loss or weight management diets?”

“I went on vacation and brought back 5lbs of unwanted weight, what can I do?”

“Will a five day trip seriously affect the progress I’ve made in the gym?” (I.E loss of strength,mobility or cardio endurance)

Let’s meet your Fitness Professionals….

ANDY FRISCH is the owner of http://www.FreshEvolutionFitness.com, a growing community where he maintains an active blog and video database. He helps members to engineer their weight loss and improve their health and happiness.

Andy has also worked as a trainer with Sports Village Fitness in Lebanon,TN USA since 2011. Andy’s lengthy list of credentials include Precision Nutrition Level 1 (finishing up Level 2) Coaching, Corrective Exercise, Weight Loss Specialist, and several other specialization courses from National Academy of Sports Medicine and National Exercise and Sports Trainers Association (NESTA)

He is an expert in the fields of nutritional coaching and lifestyle design. He sees living a healthy and happy life from the macro perspective, while understanding how to adjust the micro level for clients to achieve their goals.

Andy’s Advice…
When it comes to maintaining a healthy lifestyle while traveling often, a few familiar key factors come to mind. I’ve used these ideas successfully with a handful of type-A executives who are on hectic schedules. The biggest thing to consider is how to prepare best for the individual.

For example, some clients know they’ll be going out to eat, so they Google healthy restaurants within the area they’ll be staying. This allows them to know where they’ll be able to go without having to take time to decide when blood sugar is low and will power may be non-existent.

Also, asking restaurants or hotels if they offer low-glycemic, diabetic, or simply a healthy options menu can be a life-saver. Many establishments have them, though they often don’t advertise the fact.

Other clients may not have time or care to go out to eat, so they need to prepare foods that travel well. This can usually include items like different raw, unsalted nuts or dried fruits for energy (depending on their dietary habits), as well as healthy types of jerky or even protein powders prepacked into ziploc baggies.

If you’re in a pinch and don’t feel comfortable hitting an unfamiliar restaurant, find a local grocery store. You’ll be able to make healthier choices that you’re more familiar with, provided your hotel room has a mini-fridge and a microwave, if needed.

In addition, the closer you can keep your travel lifestyle to match your home healthy lifestyle, the better off you’ll be. Sneaking in even 15 minutes of a quick workout can help rev up energy levels and prepare you for big meetings or presentations. I’ve even had clients who had me design a 10 minute, bodyweight workout they could do in their hotel room before a convention each morning.

Remember, your body likes a routine. While breaking it on occasion is critical to growth, being in a high stress situation, like traveling for work, is often a good time for keeping things comfortable and familiar. If you work out at home, try to work out on the road. Dial back the intensity according to your schedule, but stay active.

If you stick to these, you should be able to keep from adding any unwanted weight. However, if a few additional pounds happen to sneak onto your carry-on and you don’t notice them until you’re home in front of the mirror, it’s important not to panic.

If you’ve been doing the right things prior to leaving to lose weight, go back to those things to lose it back. The biggest mistake someone can make is to freak out about a few extra pounds, completely change up their exercise and nutrition, and get out of the healthy habits they’ve created. Stay the course, have faith, and get right back into the fight. Those pounds will disappear.

Often times, clients worry about going on vacation or business trips. They think the time away from the gym will derail all their progress. In fact, the opposite is often the case. I spend time with my clients to make sure they enjoy their vacations or trips without abandoning all their healthy habits. Sure, we alter them, but we don’t disown them.

This works wonders, as most clients return to hop on the scale and see that the break actually helped them lose a few extra pounds. They’ll also notice feeling refreshed, renewed and reinvigorated. Even my clients who “misbehave” the worst, hitting the bar and having whatever desserts they want, will only come back with 3-5 extra pounds. They don’t panic, they realize the importance of getting right back into the ring, and within a 1-3 weeks those additional pounds are sent packing.

EMMA SKELTON currently based at Proehlific Park in Greensboro, NC. http://proehlificpark.com/about-our-personal-fitness-center/. A sports and fitness center like no other, spanning 84,000 sq ft and owned and operated by ex-NFL wide receiver Ricky Proehl. Originally designed to provide coaching and sporting opportunities for children, it now offers something for all ages.

Emma is a Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutritionist and Weight Loss Specialist through NASM and can be reached through her Facebook Page The Healthy Life. Among Emma’s current clientele are a number of frequent flyers, including her husband who travels 2 weeks out of 5 across the United States and abroad.

She primarily works with the older populations and will soon be launching a Seniors class to go alongside the higher intensity classes she also teaches.

Emma’s Advice…                                                                                              CHOOSE HOTELS WITH FREE FACILITIES IF POSSIBLE. Even at its most basic, a hotel gym will offer some sort of workout opportunity – use them!!

INVEST IN SOME RESISTANCE BANDS. These items are completely lightweight and portable and are very inexpensive. Even if you are a ‘hand-luggage only’ these will not take up any room. You can easily get a full body workout from these items and is an easy fix to keep you active even in the confines of a small hotel room. If you wanted to crank it up a notch, buy a TRX suspension kit. Again relatively small & light to pack and gives you a powerful, all over body cardio/strength workout if used correctly.

LITTLE & OFTEN. Don’t think whilst you are away you need to cram in your usual 1-2hr workouts. Even 20 – 30 minutes is better than nothing and if you are working hard enough, this is a good time to get your heart rate up and burn some serious fat! Its often hard to find time whilst traveling, especially if you are on someone else timeframe at a conference or such but just by getting up 30 minutes earlier you are guaranteed to get it done and feel better for the rest of your day!

BODYWEIGHT WORKOUTS WORK! Plan a 20 minutes high-intensity workout before you leave. I always offer my clients a few Tabata style workouts that are easy to complete whilst they travel. With a 5 minutes warm up to begin and a 5 minutes cool down at the end, 20 minutes of hard work is all you need to kick start your day. I suggest they download the ‘GYMBOSS’ app and set it a 20 second on, 10 second off intervals x8 with a 1 minute rest in between each ‘round’. That way you are getting a variety of exercises to elevate boredom and getting a kick-ass workout in at the same time! This is a short, sharp workout that requires nothing more than a pair of sneakers, their own bodyweight and some banging music helps too!!

MAKE GOOD FOOD CHOICES. This is always possibly the biggest challenge for most people. A delicious buffet cart, long, fun boozy lunches and tempting continental breakfasts all are hard to resist. I always ask my clients to remind themselves why they are doing this before eating and succumbing to temptations…. always have a little pep talk with yourself before making any bad food decisions. Just being mindful as to what your goals are and how hard you’ve worked thus far, are often all people need to stay focused. Make the best choices you possibly can… grilled proteins, no sauces (or at the very least ask for sauces to be on the side), no heavy carbs and lots and lots of green salads/veggies. Fill up on veggies is a good tip that people always seem to remember. Finally alcohol…. IF YOU HAVE TO indulge, again make good choices – try and avoid heavy beers, calorific wines and alcoholic sodas and cocktails. Chose clear liquors such as vodka and gin and pair them with diet tonics or seltzer waters flavoured with fruits such as lemons or limes. This change will cut your calorie content by half and still leaves you feeling like you have had a good night out!

“FAIL TO PREPARE, PREPARE TO FAIL” This is my go to mantra for all my clients… if you are not planning ahead you are going to fail. I suggest to all my travelers (and people who work in busy jobs too) buy a good shaker/blender cup and take it with you wherever you go. You can buy individual protein powder sachets (which avoids any awkward questions at customs!) and are a quick and easy way to keep on track and on top of your snacks and protein intakes. Quest do a good selection of flavors in individual packs. Other ‘quick fixes’ I suggest include Protein Bars (but they have to be the good quality kind, BPI do a good one as well as Pro-Bar which are delicious but are slightly denser with carbs content). My husband also packs Ostrim bars and Turkey Jerky too for a quick protein pick me up. Finally, this is so important and even more so if you are flying regularly – HYDRATE, HYDRATE, HYDRATE. Water needs to be your best friend, your body will thank you for it!

RENAE BOHALL ROCHON is a Certified Nutritionist and personal trainer with Four Directions Integrative Wellness located in Tempe,AZ. http://www.fdiw.org

Renae’s lifelong lover of fitness and twenty year professional dancer which included performing, teaching, and choreographing,led to her next passion of introducing exercise and wellness to people around her.  Renae has helped countless clients get into fitness for the first time in their lives, return to fitness after taking a break for various reasons including injuries, personal setbacks or complexities of living in a busy world. This has created the need to think outside the box to support her clients reach their goals. She strongly believes if you really want something, you will find a way.

Renae’s advice…
Have a plan! When you have a plan you will be more successful staying on track because you will be controlling your environment as opposed to letting your environment control you.  Pack nuts, protein bars, protein powder, beef jerky or fruit to keep you satiated. This keeps you from being a slave to the vending machine or binge eating when food is available. Stay hydrated.  Many travelers limit water consumption due to long flights, or seminars.  This can make you confuse hunger for thirst.  Choose flat water instead of soda or carbonation which can cause a build up of air and can irritate the stomach and intestinal lining.  Check out the menu at a restaurant before you get there, and plan what you will order.  This eliminates the temptation that can cause you to sabotage your healthy lifestyle.

Improvise. When there is no hotel gym that is no excuse to skip the workouts.  You can do pushups, planks, squats, dips, lunges, and burpees in a small space.  Travel with a jump rope!  It takes up little space, doesn’t weigh anything, and you can increase your heart rate within 30 seconds.  When you don’t have a choice about what is being served you do the best you can.  Skip the bread and butter, peel off breading, skip dessert, and curb alcohol consumption.  Focus on the things that are in your control.

Relax! Most likely the weight you gained with be principally water weight due to consuming more sodium and carbs than you usually have at home.  Get back to your normal eating and exercise regimen and your body should return to its pre vacation status in a few days.

You will not likely lose many of your gains. People tend to be more active on vacation than they realize. They are often walking more while at the beach, shopping, or sightseeing.  In general, research has shown that one or two weeks of inactivity won’t affect your overall fitness level. It usually takes a month to see significant decreases in strength and endurance unless you are an elite athlete. That being said, taking off 1-2 weeks can compromise your momentum.  If you have struggled with creating and maintaining consistency with your workouts, taking a break will challenge your commitment to restart.  If you have health goals, are rehabbing from an injury, have been seeing results, sleep better when you exercise, or have high performance aspirations then do not take a break.  Become solution oriented and keep moving forward.  There are plenty of difficult obstacles in life, don’t allow yourself to be one of them.

On Movement Skills (Part 4)

Digest Version: Trainers must understand how, and when to progress or regress a client. Occasionally a regression may only be a single session or even a few minutes. There will be other occasions where a client will remain at a lower level for an extended period of time.

Remember, this is a client-centric art and science dealing that deals with individually defined limitations.  We get to work with what they bring us.

I train on my own. I have no problems focusing on what I’m doing and do my best to stay on point with the task at hand. What I do is specific and my training intentionally undulates intensities and loads.

I have three exercises in my current program in early stages of learning.  The Handstand, The One Arm-One Leg Plank and the Bodyweight Pistol Squat.

In the Handstand I am leaning against a wall developing my ability to hold the position and entering and exiting it safely and with control. I have the mobility/strength needed to invert myself and can perform cartwheels,pike push-ups and ring inversions.

In the One Arm-One Leg Plank I am working to own the plank position on both sides. I can do assisted OAOL Push Ups with my right hand only and decently well when assisted.

In the pistol squat (a one leg squat to a depth of 90 degrees or lower) I have some mobility and flexibility issues that need to be addressed. There are also some structural issues that I cannot change regardless of corrective exercise intervention, I have to work with what I have.

The other exercises in my program are in stages of overload by adding repetitions or increasing load regularly to improve strength or skill by improving my efficiency in the lift.

Despite my training focus, I often find myself watching other trainers do what they do. Sometimes I dig what I see, usually I don’t.

I’ve had to bite my lips too many times after seeing trainers put clients through exercises they clearly aren’t ready for, or using methods in which the trainer themselves never received any formal education.

I always want to yell “What the f-ck are you thinking?”

…or in a nicer way

“What is the reason you’re having this client perform that exercise?”

… or even nicer still

“Why have you progressed this person when a regression is needed?”

What is progression?
Progression is a training principle that co-exists with Overload and Specificity. Progression can defined as the logical sophistication of a movement or exercise from simple to sophisticated.

Neither simple or sophisticated is synonymous with “easy.”  There are probably around 10-12 (or possibly more) coaching points in the Deadlift before the bar leaves the floor and the high-end Kettlebell certifications spend a near half-day on the swing.  A higher level coach can simplify the coaching process, but they can adjust on the fly to address a client need on the spot.

THE ALPHABET 
In language we begin by learning the Alphabet. Usually in small chunks until all letters are learned in the proper sequence.   A,B,C,D….

After memorizing the Alphabet learning how to spell simple words and ones name can be formed.
Bob,Lisa,Dog,Cat,Book

Words can now be linked to form a sentence.
My dog is big.

Simple sentences form paragraphs. Paragraphs become stories.

Simple words can be replaced with sophisticated words.

Exercise progression follows a similar pattern. The initial screen and individual training history helps determine where the individual starts on the progression scale.

BASIC LETTERS………………………………SOPHISTICATED WORDS/STORIES

SIMPLE MOVEMENT…………………………SOPHISTICATED MOVEMENT

Who are you training, and where are they starting from? A medically cleared 46yo obese sedentary client with no training history with the inability to squat or touch his toes and limited shoulder mobility is not the same as a 46yo obese active athlete that can squat,touch his toes and has full shoulder range of motion.

They’re both 46 year old obese guys, that ends the similarities. They have totally different start points.

Why are you doing what you’re doing, and is this the best choice for this client? Too many trainers seem to skip past the early stages when it would be the best course of action. Sometimes the client wants this, as everyone seems to want to flip tires and hit them with sledgehammers and the trainer is giving to the clients wants.

Realize the clients WANTS vs their NEEDS.  I am OK with giving the client 10% of what they WANT because if I don’t give them 10% somebody else will give them 100%, and that might not be the best course.  As the client improves on the 90% they NEED, the get to have more of what they WANT.

It can get ugly, real quickly. A particularly scary example of progression too soon was when I witnessed a trainer have a petite beginner older lady perform overhead squats with a 20kg/45lb barbell.  Although pure speculation on my part, I can confidently say this lady didn’t request to learn Olympic lifting skills and I know for a fact the trainer had no background in the O Lifts.

The Overhead Squat is not a simple movement.

The overhead squat is a particularly sophisticated movement and in my opinion is one of the tougher bilateral barbell squat variations.  The mobility,stability,strength,speed and power needs alone are high and the technique is practiced using lighter loads. I’ve actually removed the overhead squat assessment test as I’ve found most general clients lack the skill to perform it.

The lady had terrible squat mechanics, low limit strength relative her age/size and lacked the abdominal strength and shoulder mobility needed to perform the task even with a lighter weight.

Short answer: She was too tight,weak and new to be attempting this movement. Realistically she would have been on the simple words end of the Alphabet.

There’s still the question of “why would you have this client perform this exercise?”
Load=Too Heavy
Specificity=She’s not an Olympic lifter,StrongMaam or CrossFit athlete.
Progression=She couldn’t squat or press well, why would her do both at the same time? My thoughts are the trainer was either showing off or completely ignorant of what she should be doing. Possibly both.

Not everyone of my clients started barbell squatting right away. Where the students education starts, and the tool I use depends on what they initially bring me. My lower regressions include assisted partial squats to earn a 90 degree depth minimum and using the least amount of assistance possible.
Sit to Stand,Stand to Sit.
Rocks (From Original Strength)                                                                                                                       I may use all of these or only one. It’s client defined.  There are degrees of sophistication found even within these “ABC moves.”

This progresses to Bodyweight Squats, Sandbag,Kettlebell Goblet or Dumbbell Squats.
My Sandbag is set at 25lbs and my big bag “Vic” weighs 85lbs, capable of bulking up to 120lbs. With Kettlebells I can go as low as 10lbs, but normally start at 18lbs.

In some cases this might be as far I go with some people. I can always change training variables to produce overload…plus nobody that I’m aware of ever got hurt doing Goblet Squats.

Growing in sophistication is the Barbell front squat. Back squat position is taught according to the client defined needs. It could be high/low bar position or involve the safety of buffalo bars instead of the standard bar.  Overtime I’ve found that once a particular movement skill is learned and properly ingrained the learning curve for a similar but different movement is shortened.

What is Exercise, What is Training?

What is Exercise?

This is the type of question I ask myself at the oddest times and I feel it’s both a simple yet complicated question.  When was the last time you tried coming up with your own definition?  I am well aware that I will contradict myself at least once in this blog, but I’m comfortable holding conflicting views in my head if you’re comfortable reading them.

According to Google… Exercise is  an “activity requiring physical effort, carried out especially to sustain or improve health and fitness.”

My own thoughts…Every movement, or prevention of movement we do every day, conscious or not involves some force applied to the body and our body’s subsequent response to that force.  But would we normally define everything we do as exercise?  Probably not, though an argument can be made.

Left: Dumbbell side bends on a BOSU vs Suitcase Carry with a Kettlebell. While both by definition are exercises, one produces greater adaptations over time has more application to daily life, a different learning curves,load limits and applicability to a potential swath of humanity.  I wouldn’t put a 70yr old on the BOSU but have no problems with the idea of programming loaded carries or static unilateral holds on a stable surface.

Personally I feel the standard definition is vague.  Ultimately it depends on how the individual chooses to look at challenges, exercise and how they wish to define them.  There will always be some room for interpretation and the start point needs to meet you where you are. Ideally, it will measurably take you to where it is you want to go.

I liked Mark Rippetoe’s definition of exercise: “exercise is what happens today”                “After I do these exercises I will be sweaty and out of breath”                                             “After I do these exercises my muscles will feel stretched and my joints mobile”                     “After I do these exercises I will feel a pump”

There is nothing inherently wrong with this.  I personally support the idea of having a less structured session thrown into a weekly training and my current clients that train greater than three days per week with me have one session less structured than others by design.

I personally believe this has helped keep injury rates extremely low, morale high and functional abilities progressing.  There are a high number of far smarter coaches’ that have written about the value of “play” and they couldn’t all be wrong.

A problem occurs when this is the only way you are doing things.  You are essentially hammering screws into wood hoping to build a house without a blueprint or having laid a foundation.

What is Training?  Training is about specific intent. Taken broadly, this could be athletic, aesthetic or hygienic. Training therefore is the strategic application of resistance with the goal of eliciting a response, normally in the form of a chronic physiologic adaptation. The exercises that compose the training being of appropriate frequency and stimulus.

“Appropriate” takes the individual into account along with the idea that “one size fits all” doesn’t always apply and that there are more considerations.

“Stimulus” implies both choreography (simple v. sophisticated movement, type of load, range of motion etc) and being something that is manipulable,

“Frequency” implies that in order for favorable adaptation to occur there needs to be a degree of return on stimulus investment, once again this is person dependent.

King for a Day

7:12p.m local time, Las Vegas, NV., USA.

I just woke up from a short nap on my couch.   For me this is a strange thing, I don’t sleep that much.

Somewhere between pushing my two dogs off of me and a fat REM sleep stage, I had a dream that I was in charge of an exceptionally large international group of personal trainers and had to organize and motivate trainers of differing skills and abilities into a cohesive unit and model of teamwork. I was their King.

Yes…I actually had this dream…and it was pretty cool.

Truth Time.  Yes…I have also dreamed of new and exciting ways to flip large tires and of being victorious in hot wing eating battles held at the Playboy Mansion….ahem…anyhow…I had a dream that I was now King of all personal trainers. 

I believe I have found my protege’..or perhaps I have indeed traveled back in time.

As the proclaimed King of personal trainers in Slumber Land, I hereby laydown the following decrees:

“Maxing out reps with dual Shake Weights helps jiggle fat off.”

BANISHED! 

1. All trainers will be able, at any time, to state what parts of their training methodology have been proven effective either scientifically or medically and provide valid references.  If in the event their training is based on anecdotal evidence then it will be presented as such. 

Awhile back I thought that if I simply read a little per day about fitness related stuff then I would be smarter than I was at the time.    Two Years later I still maintain the same habit and haven’t looked back since.  

2. Your King studies an hour per day, so shall you.  Truthfully, this is an area where I feel many trainers are missing the mark.  We get to a point of comfort in our career, have great reliable clients, get results.  Somewhere along the line we fall off the wagon and stop learning.  The other day a young trainer asked if I had any books he could borrow on fitness…any topic…he didn’t care if they were dry or not, he told he that he just wants to get better at what he does.   I got a little choked up inside.  (P.S. Trainers, you don’t have to sit there for an hour straight, just make it a daily habit…I’m flexible about the whole 60 minute thing but have to sound commanding…so read that last statement in your internal James Earl Jones voice.)

If this is statement is true then CrossFit WOD’s have turned me into an emotional wreck.

BANISHED!

3. You will train and educate your clients, not just exercise them.  A little over a year ago a fellow trainer told me that her view of client service was  ” Just get the client sweaty, if they think they worked out then they’re happy.”   That never sat well with me.  ANYBODY can make another person sweat if they push them hard enough.  Bikram Yoga Teachers, CrossFit Coaches and HIIT trainers are off the hook, I expect you guys to make them sweat.

 

Plan the Dive, Dive the Plan.

4. Have a plan, focus on the goals of the clients, slip your goals in the programming if that’s your gig, but HAVE A PLAN AND DIRECTION.

5. With all respect to #4, you will know when to bend the plan (modify a workout) or break the plan (completely switch gears and still train the client in a positive manner.)  People, like cars, do not break on schedule.

If these words come out of your mouth when a client asks you a question you don’t know then you can probably guess what my response will be…

BANISHED! 

6. If you don’t know an answer, or the full answer, to a clients question you will tell them you don’t know…then you WILL get back to them with the information they were seeking from a reputable source your King would approve. The sharper among you will seek out several sources of credible information.

MTC News – (Las Vegas)  “Personal Training Special Forces operating under the direction of King Chris assaulted a heavily fortified sugar hill today in the global war on obesity.  According to sources within the Kingdom no trainer casualties were reported.   “Powerlifting and Strongman competition operators were keys to victory in helping throw the Yoga and Spin Cycle instructors to the top of the mounds, by working together they accomplished their mission effectively.”  said King Chris, who went on to praise the trainers efforts  “The heroism and dedication shown by these young men and women brings credit to themselves and was in keeping with the highest goals of trainers worldwide in our efforts to curb obesity.”   

7.  Appreciate the differences and community of trainers.  As trainers, we are largely people persons. We have to be in order to do what we do.  Racism, Sizeism, Sexism, Ageism, Political and Religious differences are not tolerated.  Since we are largely of that character, why is it that we often cannot appreciate what other trainers bring to the table?  Gym Trainers often look down on CrossFit Coaches, CrossFit Coaches vs. Bootcamp Leaders, Functional Trainers vs. Body Builders, Sports Trainers vs. Zumba Teachers, Powerlifters vs everyone else etc etc etc.  I think we have a lot to offer each other and certainly benefit from learning what others have to teach.  As your King, I hereby decree that ALL trainers will experience at least ONE method of training that is not their own for a period not less than six months. Who knows, you might find a mentor that, although not able to offer technical advice, might prove highly valuable in other areas.  Any disputes over method superiority will be settled with a publicly held Dance Off.  

8. Thou shalt not use the client as a lab rat.  If you are DYING to try out a new technique or add a new lift to your repertoire then you will do at least one, if not all three of the following things first. (1) Practice doing it yourself first for at least 1 month, learn it inside and out.  (2) Be a student and learn the technique from a qualified source and pass his/her level of competency first. (3) Try teaching it to another trainer first, with the understanding that the guinea pig trainer is to not help you in any way, either technically or athletically.

Tough love has a place in my Kingdom.  Like any love, give it honestly and smartly. 

9. Thou shall know how, and when to motivate different types of people. For some trainers this is a natural talent. For others this is a learned skill.  My beliefs as your King are (1) Every person is capable of motivating themselves, some just don’t know it yet.  (2) Every person has a nugget, a little thing that motivates them, they usually know what that nugget is, you have to figure it out, (3) Every person is 100x more than what THEY think they are, including you. (4) What motivates you is not necessarily the same thing that motivates another person. (4) Belief, or Faith in oneself, and walking in the gym/box/studio, hitting the trail or taking that first step means you are already half-way to your goal.  The hardest part of training in anything is actually getting there in the first place. My beliefs are my own, form your own beliefs and methods that work for you, put your heart into it.

Pick it up…Put it down..1…Pick it up…Put it down…2

BANISHED!

10. Thou shall not be a robot. You will have a program for every client, those programs will differ from person to person.  The odds of every client you have being EXACTLY alike are astronomically low even if you specialize in a highly select group of individuals or in training twins…and even then there will undoubtedly be some differences.

Far out there example: Would you train a pair of twin Sumo wrestlers the same if their sport coach told you one requires more hip strengthening (big requirement in Sumo) while the other has plenty strong hips, but could use push-pull strength improvement?

Theoretically you could use the same core routine (press,deadlift,squat,overhead press with goals of increasing absolute strength and power) then add specific exercises for each to address specific areas of concerns per wrestler. 

It took awhile to put this blog together, now I need to get my sorry butt to bed.

Vitamins don’t prevent cancer or heart disease (News report)

http://video.foxnews.com/v/2845246354001/study-vitamins-dont-prevent-heart-disease-or-cancer/

This video caught my attention while updating client workout programs. As part of my standard practice I have only recommended taking a multivitamin as a dietary supplement if the clients diet is lacking in nutrients. Furthermore I have advised clients not to take mega-doses of vitamin supplements as there was no proven benefits at the time.

 

My dream gym.

Despite the fact that I live in fabulous Las Vegas, I have yet to place a bet

Ok….that’s not totally true.  

A co-worker and I have an on-going gentlemen’s bet on how long it takes us to see trainers doing or saying something ridiculous in the gym.  I picked under 60 minutes of my arrival, he picked 61 minutes after 9 a.m.   So far we are tied evenly at 1-1.  For those at home keeping track, his win was actually spotted by me at exactly the 60 minute mark, mine was won in less than 2 minutes after arrival.

This fun side bet has given me thought, If I was to ever come into huge money, would I consider opening a gym of my own? If yes, what would it be like?

 

Location,Location,Location.  I would like to build my gym in an safe area that could support it and have enough real estate around me to allow for outdoor boot camps and running.  Personally I would cap membership at a certain level to prevent overcrowding.

Personal Trainers would be well-paid as I would only hire the best.  The prerequisites and hiring process would be quite strict and would include leading me through a workout of my deciding. This could include Corrective Exercise, Strength and Conditioning,CrossFit, Sports Performance or Nutritional guidance.    

 

The gyms main floor would provide areas for strength and conditioning as well as functional training. Other sections of the gym would be set aside for personal training, corrective exercise, cardio (Gold’s Gym has a pretty cool cardio cinema thing going on) AstroTurf sports area and a powerlifting/Olympic lifting area where people could dump weights with abandon and use chalk.

There will be NO HIP ADDUCTOR or ABDUCTOR MACHINES WHATSOEVER NO MATTER HOW MANY CUSTOMER REQUESTS I RECEIVE.  REPEATED REQUESTS WILL BE DEALT WITH BY ISSUING LUNGES.

                               “Somebody HELLLLLLPPPP!!!!….My boyfriend overloaded the hip adductor machine!  Why couldn’t I have listened to My Trainer Chris and told him not to touch that thing?  Oh the humanity!……”

 

Barbells, Dumbbells,Kettlebells, Plyo Boxes,Jump Ropes,Battle Ropes,Tires,Sleds,Hammers ,Ladders,Suspension Equipment, Climbing Ropes and some cable gear takes care of most needs.  Bands,Tubes,Foam Rollers and some small gear for the corrective exercise crowds and I’m pretty good to go.

 

I think it would be pretty cool to have a large lot dedicated to pushing various sized vehicles from compacts to large SUV.  

 

 

 

 

Exercise machines you can do without

I have recently begun mentoring a young client of mine that has interests in one day becoming a personal trainer.   She is a recent client of mine having come over from a former co-worker and is an avid CrossFitter.  Each weekend we take 30-60 minutes and cover areas of personal training that are not always covered in textbooks,college or in certification courses.

The first day we covered “Exercise machines you can do without”  

I will admit having some level of personal bias on this topic as I favor exercises that are more useful for function or sports performance over bodybuilding.  I do not consider myself “anti-machine” and do realize that some have value.    

First stop…. my personal favorites…..the hip abductor (sit down, open your legs) and the hip adductor (sit down, close your legs)

These machines work your piriformis muscles which are used to laterally rotate the thighs and the glute muscles (minimus, medius and maximus.)  The problems you ask? (1) Your told it will work your inner and outer thighs (partially true…but the piriformis is a deep muscle and not visible to the eye)  (2) Lifting heavy weight loads can tighten the IT band, which in turn can throw the kneecap out of place. (3) Can place a strain on the spine.

Want to make it worse? Do the abduction/adduction exercise with your glutes hovering off the pad.

The behind the neck lat pull-down / behind the neck barbell press.

Take a good look at the drawings shoulder….does that look like a good way to pull or push a heavy weight?  For fun, and to make the training a little interactive I loaded a fairly low weight on the lat pull-down and first demonstrated the what happens to the human shoulder when a load is moved in this manner, I also showed how the neck had to move in order to bring the bar down.

Can this exercise be done safely? I’m sure that it can, but the person must have very good shoulder flexibility and stability as well as positioning.  

 

The Pec Deck / Rear Deltoid Fly:  The Pec-Decks problem occurs when the user place their arms beyond a lateral point, thereby hyper-extending their shoulders, or from the belief that this exercise is superior to the bench press in bringing out the pectoral muscles.

Neither the Peck Deck nor Rear Deltoid fly allow the user to load enough weight to elicit growth in the muscles. Both exercises totally skip the stabilizer muscles involved in abducting or adducting your arms.

The Seated Leg Extension.  Not totally worthless, it has some use in rehab.  I have limited use of this machine to only a few clients and only use the single leg version.  It is my belief that performing the exercise with independent leg action is better that using both legs simultaneously as the stronger leg will take over the lions share of the workload once fatigue starts to set in.  I typically keep the weight fairly low as shearing forces on the knee increase with weight. 

Smith Rack Squats.  Performing Squats in the Smith Rack removes nearly all need for core engagement which invites serious muscle imbalances and the fixed path can over-stress your knees since your hips cannot move the way they are supposed to.   The even worse Smith Rack offense is barbell curling in the Smith Rack (or ANY Squat Rack!)

 

The entire line up of weighted crunch / ab machines.  Two facts:  The lower back muscles are taken out of play on these machines (which your abs are supposed to work with in a given movement), and crunches by themselves are not going to give you six pack abs (cutting out the deep fried doughnut cheeseburgers will do more to help you out there.)

All in all, my client thought it was an informative session and came away with some pretty good take home lessons. 

 

Personal Trainers that suck (Part 5)

The Always has you warm up for 5-10 minutes walking on the treadmill trainer.  The trainer is off the hook if you showed up early and decided to get a few minutes on the cardio equipment.  The trainers that have you walk for 5 minutes on a treadmill before working on your chest/tricep muscles are wasting time on a “warm-up” that prepares the wrong systems for work.  I’m 99.999% sure that is NOT the way they warm-up.  It is however a great way to kill a few minutes off your session or sneak in a bathroom break/snack break, text/tweet/FB post.

 

“This stretches your legs  (and gives me a chance to deactivate my glutes)”

The Doesn’t know how to stretch muscles beyond the ones you learned how to stretch in gym class trainer.  This indicates several possible things: 

(1) The trainer skipped the anatomy section of their certification process (not likely)

(2) The trainer doesn’t see value in flexibility training (possible, especially in younger/limited skills trainers

(3) The trainer hasn’t evolved.

(4) The trainer doesn’t care.

 

The BS’s with other trainers during your session trainer.  BS…not consult on something that is directly related to you, or related to the safety of someone else around you.

 or

The BS’s with other gym go’ers during your session trainer.  Once again, this has been known to happen. 

 

The Salesman/Trainer Trainer.   Pushing you into upgrading personal training contracts, upgrades, buying shake weights, purchasing supplements and anything else with all the tact of a telemarketer.

 

“Don’t be a wuss!  Are you a wuss? No? Fine! Prove it…look at the weight and tell it to Come at Me Bro!…DO IT!!! DO IT NOWWWWWW!!!!!”

The Bully Trainer.  This was the guy that made fun of you in high school, now he/she is in charge of putting you through exercises. 

The Bully trainers female counterpart is The Mean Girl trainer.

 

The D-Bag Trainer.  This is the one that spends more time telling you how great they are and checking themselves in the mirror frequently.

 

The Ringmaster Trainer.  They LOVE getting you on that BOSU ball to perform all sorts of single leg tricks with weights.  (Exception: You are training to become a juggler that specializes in performing at sea in high waves.)  Balance training itself is not a bad thing, it is when it is the ONLY thing that you are doing that have a problem.

Getting rid of that belly fat! (Part 2)

 

Downsize your plate
Use smaller plates.  Reserve half of the plate to protein, the other half for multi-colored greens/red/yellow/orange vegetables.  Even if you nearly fill the plate you are still eating less than you might averagely eat.   

 

Lift first, Run second

Walking on the treadmill for 5-10 minutes before you workout does little to warm you up unless your workout will involve mostly running.   Put your cardio secondary to a combined anaerobic/aerobic session and its effect with be greater.

 

Change up your cardio selections.
Some folks love their treadmill/rower/bike/elliptical.  I mean REALLLLY love it to the point that they have eyes for no other piece of cardio equipment.  Guess what? After awhile the equipment and you get to know each other pretty well, your biomechanics improve and you expend less energy. 

 

Fiber…not just for old people.
Fiber keeps you feeling fuller longer (like protein) and provides extended energy.  It also helps you poop regularly.

 

Don’t skip meals.
Going for long periods of time without food puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy— and conserves fat.  Bodybuilders and athletes looking to maintain muscle gains and halt catabolism often wake up and consume a fast acting protein shake upon rising, with some bodybuilders consuming slow release protein shakes before bed and in the middle of the night as well.

 

Vertical Cardio (Running, Stair Masters et al)
You burn more calories standing than sitting.

 

Skip the tater’s
Save for sweet potatoes, potatoes in any form raise blood insulin levels and trigger your body to start storing fat.

 

Lift Big..then eat big...Digestion is perhaps the hardest workout your body will go through.  Research has found that it takes 73% more calories to process that food after resistance training weight-training compared to meal following sedentary positions.