Grunt if you need to!

Some of you may have heard that I was training the famous/infamous Gina Barberi from The Radio From Hell Show on X96 for the past couple of weeks and what follows are things that may not have made it across the radio waves of good ol' Utah. IT WAS SO FREAKING FUN!! Being in the studio was a bit challenging, there was an occasional cafe-mocha-late-frapee-vanilla-tchai-thinga-majigga spillage that I still swear was a Complete accident...even though it was probably better spent on the ground...muuhaahahaa (my maniacal laugh). But even though it was challenging with the space it was so amazing to be in there during the show and see what goes on behind the scenes. Being in the studio was not the only fun part GINA is an awesome Woman and anything but average.

This journey began when I heard Kerry and Bill harassing Gina about not having time to workout and that she wouldn't do it even if she had the times so Gina began walking a mile each day during the show and I was proud of her for taking the initiative and volunteered to help. After some quick communication we met and decided we would workout for 20mins 3 times a week during the show to help her feel more confident in a swimming suit for the Mexico Trip the RFH show has coming up.

So it began we got rockin with resistance bands, free weights, the step, mats, and whatever else we could find and something started to happen...well yes there was sweating and grunting but that's not what I was eluding to. Kerry started asking questions about training, Bill actually did some Jumping Jacks with us and in their own sarcastic ways Bill and Kerry were almost supportive of Gina BUT beyond that Gina worked her butt of and dropped 3 lbs!!! I was so proud of her because she had made some dietary changes, worked her butt off during the workouts, and SUCCEEDED! If you break down the time compared to the weight it shows that for every hour of exercise that Gina and I did in the studio she lost 1 lb! How many people can pull that off?? I told Gina that it was because of her efforts and her changes that this happened and that she deserves all the props and it is TRUE. The hammer may beat the crap out of the nail but it's the nail that keeps the house upright.

I'm sad that due to some unforeseen complications I will be unable to train Gina for an undetermined duration of time...Gina and I are both saddened by this but have hopes that it will be short lived so that we can get back to work. I think what happened sucks but at the same time I'm not upset in any way shape or form with anyone from RFH, Kerry, Bill and Gina are the BEST RADIO SHOW IN UTAH and I will continue listening every morning with the iPhone app during my morning commute.

It has been a rockin awesome experience and I hope it will continue soon but until then always remember, "Stick your butt out ... Grunt if you need to!?!"

Blake Robinson

Momentum Fitness - What Keeps You Moving?

If anyone has any questions feel leave a comment below and I will get back to you asap!

Make Today Your Someday

So I was reading a new book this morning and I absolutely loved this section.

"The Timing is Never Right.

I once asked my mom how she decided when to have her first child, little ol' me. The answer was simple: "It was something we wanted, and we decided there was no point in putting it off. The timing is never right to have a baby." And so it is.

For all the most important things, the timing always sucks. Waiting for a good time to quit your job? the stars will never align and the traffic lights of life will never all be green at the same time. The universe doesn't conspire against you, but it doesn't go out of its way to line up all the pins wither. Conditions are never perfect. "Someday" is a disease that will take your dreams to the grave with you. Pro and con lists are just as bad. If it's important to you and you want to do it "eventually," just do it and correct course along the way."

-THE FOUR HOUR WORK WEEK BY Timothy Ferriss

I know this is the old cliche Carpe Diem but in reality I think that too many of us get caught up in the Diem stuff and forget to Carpe anything. Make things happen today, start working out today don't wait for a traumatic event or wait until you think you need it because usually by the time that thought comes around you REALLY DO! We make time in the day for the things that are most important to us and what is more important than your health? Without it you can't take care of loved ones, you can't enjoy life to the fullest, can't enjoy the years you have left, can't spend the money you worked so hard to make, and can't work to make more!!

OK, I'm off the soap box. Make today your Someday, Go Big or Go Home, whatever catchy saying works for you just realize that conditions will never be perfect to do/be/have what you want so do it NOW.

Blake Robinson

Momentum - What Keeps You Moving?

Metabolism & You

What you need to know and DO to have the body you want
Key Points to Understand:

More Calories in than Calories Out = Increase in Weight
Fewer Calories in than Calories Out = Decrease in Weight

There Is NO Magic Bullet (diet, pill, shot, or exercise contraption) That Can Alter This Equation. It’s A Law.

Your success in achieving your health and fitness goals is determined solely by you and no one else. Not your boss, not your significant other, not your parents, not your coworkers, not your sister, no one but you controls your success.

We make time for the things that are vital and most important in our lives, how important is your health to you?

Metabolism:

Metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

What Affects It?

Genes?
While you can’t do anything about your genes and many people believe that their bodies are the way they are because of their parents isn’t quite true. Your genes only affect 5% of your total calorie burn and while your parents may have given you the best or worst of themselves they don’t determine your health and fitness levels.

Age?
It’s true that your metabolism does slow down with age, BUT it’s less than you imagine it to be. Starting at age 25 the average person’s metabolism declines between 5% and 10% per decade. The good news is that such a drop in metabolism only occurs because North Americans tend to become FAR less physically active over the course of their lives. People who maintain their physical activity levels throughout their lifetime only see a .3% metabolic decline per decade which results in a 1% to 2% decline over a person’s lifetime as apposed to a 20% to 40% drop.

Gender?
There are relatively small metabolic differences between men and women. On average, women's total energy expenditure, which is the number of calories burned for metabolic needs, including breathing, blood circulation, digestion and physical activity, is around 5 to 10 percent lower than men's. The reduced energy expenditure can be partly explained by body composition.

Muscle?
Beyond the increase in metabolism during muscle-building exercise, muscle improves quality of life and has benefits far beyond the aesthetic aspect.

Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically active ' and burns more calories than other body tissue even when you're not moving.

What Can You Do About It?

Hit The Weights
Adding 5 to 10 lbs of lean muscle mass with increase the number of calories you burn by 175 to 500 calories each and every day even if you lay in bed all day and do nothing!

HIIT
High Intensity Interval Training will increase the number of calories burned during the workout in a shorter period of time and you’ll burn another 100 to 200 calories while sitting on the couch. HIIT Burns 3x the calories moderate cardiovascular training does. Think about a sprinter’s and a marathoner’s body…

Sleep
You burn the highest percentage of fat while sleeping. Without proper sleep your body can’t repair muscle tissue or perform the basic functions of daily life as needed. Lack of sleep will also decrease the number of calories burned the following day, so not only is your body unable to rest and recover but it is playing catch up the next day.

Eat Often
Notice that it doesn’t say eat a lot, eat often, there is a HUGE difference. Eating every 2 to 3 hours feeds muscle and starves fat. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolism than those who eat only 2 or 3 meals per day.

…And Intelligently

Frequent eating is not mindless snacking on empty calorie foods. It should be a mini meal including a serving of fruit or vegetable with a healthy source of protein, egg, chicken, or nuts. Increasing high fiber foods, vegetables is one of the most effective ways to increase your metabolism. Your body can not digest fiber but will try it’s hardest to break it down any ways, which increases your metabolism. Vegetables also provide vital nutrients to your body while maintaining a low calorie count. Next time you go to the grocery store shop the peripherals where the veggies, fruits, unprocessed proteins are kept, purchase a combination of 7 fruits and vegetables and eat one each day. The following week purchase a combination of 14 fruits and vegetables, 2 a day and so on until you are eating a fruit or vegetable at every meal.

The Hype
While there is some truth to every supplement and weight loss aid out there your efforts will yield better results if you concentrate on the basics. Too many of these supplements lack conclusive studies, contain potentially harmful substances and… well if you want my lecture on supplements you can contact me at training.momentum@gmail.com.

Go Fish
Omega-3 fatty acids are found only in fish oil and increase heart health, decrease overall cholesterol, and give up to a 400 calorie burn boost to your metabolism.

Move More
Never sit when you can stand, or stand still when you can walk. Thanks to desk jobs, family commitments, and a great lineup of must-see TV shows, most of us move less at ages 30, 40, and beyond than we did during our teens and twenties, Berardi says. Regular periods of movement -- whether it’s a trip to the office water cooler or a stroll around the block after lunch -- nudges a sluggish metabolism into gear, lifting your spirits and obliterating excess fat. Park your car an extra block away, walk to the grocery store or park your car at the back of the lot, when the phone rings stand up when you answer it. We are a hurry up and sit society so fight it, walk when you can, take the stairs, every bit counts at the end of the day and your body will thank you.

"Motivation is what gets you started. Habit is what keeps you going." ~Jim Rohn~

Blake Robinson

Making The World A Better Place One Workout At A Time
Momentum – What keeps you moving?

All Brawn and No Brains?

Are all personal trainers all brawn and no brains?? How do you know a good one from a bonafied narcissist? On line personal trainers? Trainer etiquette? What the heck are they?

One of things is not like the others

(Can you guess which one is my favorite? This PT is straight forward, no BS and kicks some serious butt)

The purpose of this posting is to answer all these questions and more plus give you the best info available so you can be an informed consumer (We love those!).

One night my wife and myself were working out at the local gym when as we walked in I immediately scanned the area to see where the Personal Trainers (PTs from now on) were and what kinds of exercise routines they were taking clients through. The scene was all too familiar and I asked my wife

"What do you notice about every single trainer in this gym?"
She replied smartly "They are all wearing black duh!"
"Besides that, I mean what are they all doing that is similar?"
"They are all talkin to chics on cardio equipment...?"
"And... what do you notice about the ladies on the cardio equipment...?"
"They are all in skimpy shorts, sports bras and at least DDs?"
"BINGO!"

I see it too often that PTs congregate to the "beautiful" people, not that they aren't in need or proper instruction but I just wish they would spend a little more time helping the guy in the corner curling a 30lb barbell arching his back so far you think he's practicing for a limbo competition. NOT ALL PTS ARE LIKE THAT, that's not what I said, but PTs who do teach incorrect form, are more worried about looks that health, and so on are the ones that are giving the rest of the industry a bad name.

What is a PT?
Any joe schmoe who walks in off the street can call themselves a PT...scary huh? So whenever you start looking for a PT or want to be a PT look for the following KEYS.
-Degree in Exercise Science or related field
(a lot of pts will argue with me on this one but the fact is that a pt that has a 4yr degree/formal education in the field will be a more effective PT and have the understanding to solve difficult problems)

-Nationally Recognized Certification
There are sites on line where you pay $40-50 and then you can print out a Certificate that states you are a PT so ASK FOR IT!
The Best Certifications are as follows

NSCA
NASM
ACE
ISSA
ACSM

Someone that chooses to be a PT by profession will have at least one of these Certs. NOT ALL CERTIFICATIONS ARE CREATED EQUAL!!
(ps it doesn't matter the gender of the PT if they have an education and these certs they will be more than able to whip anyone, male or female, into shape, don't think that because she's a girl she won't be able to give you a good workout.)

-Lives the lifestyle
Would you trust an auto mechanic who's car is rusted, old, and doesn't even run? So why would you trust someone with YOUR BODY that doesn't take care of theirs? You can meet every single criterion up to this point and be the most knowledgeable, decorated PT in existence but in my opinion if you have all that understanding/knowledge and can't apply it to your own life I'll never trust you with mine. A PT doesn't have to have 35 inch guns or thighs the size a my waist but they need to be in shape, working out, competing, caring about their physical health before they can properly care about mine/yours!

My Fav Trainers Links
Jillian Michaels
Crossfit

What to expect?
If you find a PT that has taken all of the above steps then you've got yourself a keeper. Now what? PTs are experts on how the body moves, what each individual muscle is responsible for, what muscles need to function, what the natural position of the spine, shoulders, hips, etc is and how to get your body to where you want to be. PTs are not nutritionists or dietitians, unless they have a degree or (and i hesitate to say this but they have gotten better) an accredited national certification in nutrition. PTs can/should advise you on what you are eating, basics of carbohydrates, fats, proteins and alcohols but aren't qualified to go any further than public knowledge or get anywhere near treating any type of disease.

A good PT will take you through a battery of tests, talk to you about goals, lifestyle and your eating habits before writing up a program for you. A PT that doesn't do such tests/evaluations will be playing battleship with you body (hit & miss) until you sink or just quit.

On-line PTs?
Some sites offer one size fits all pt for everyone while others have pictures of those beautiful people that make us believe that they got that way overnight by following the prescribed workout. In order for on line PTs to be effective they need to have all the info a normal PT would request and so you should feel like you are being questioned by the CIA when you fill out a preworkout form. I don't recommend online PTs for newbies because form and technique are HUGE and learning the moves correctly is the difference between a toned core and a wrenched back.


A good online PT with run you through a battery of questionnaires, ask very specific questions about your health and eating habits, provide you will a contact number where you can reach them 24/7, meet all the previous criteria, have years of experience, tons of testimonials, videos, tools, and will usually work in conjunction with a registered dietitian.


Trainer Etiquette?
Every PT works a little differently and has a certain set of tools to help you reach your goals as fast as possible and as safely as possible. What I mean is that some PTs can give you verbal ques that your brain interprets and translates into the correct movements while other PTs will make the adjustments by physically touching you to get your body in the correct position. Some people are OK with this others think it is borderline harassment how to tell the difference? When a PT is correcting you form they should always attempt to do so by first giving you verbal ques, second show you with their own body, third place you in front of a mirror so you can see what they are talking about and as a last result use physical manipulation of joints and parts of the body to get you in the proper position. No PT should ever be touching you in any area that can be deemed inappropriate, the chest for females, or the front or rear of the pelvis area for men and women. If a client of mine just doesn't quite get it and I have to adjust them manually I will always ask "Is it OK if I place my hands ________?" and once they get the movement down I immediately remove my hands. The reasons I do it in such a manner is bc I don't want anyone to feel uncomfortable, I don't want to embarrass my client, I don't want to get sued, I want my client's body to do it by itself and I don't want anyone to get the wrong impression. Your PT should do the same, physically placing a client in the proper position should be a last resort and if at any point you feel uncomfortable SPEAK UP!

Don't mistake a PT circling you eyeing your form up and down meticulously searching for any needed adjustments for him/her admiring you "assets". A well educated trainer will watch you from the front, side and back as you perform various movements to identify any skeletal/muscular abnormalities that have developed due to lifestyle, injuries or other causes.

Every PT has their own way of training and if you don't like the trainer or feel uncomfortable in any way it's not your fault nor is it necessarily the trainer's fault but you need to talk to the manager explain why and ask for a different trainer and that's OK, that's your right as a consumer/client. Starting to exercise is hard enough, you don't want any unnecessary anxiety or stress to be associated with it.

A PT that does all of this is worth his/her weight in gold and like any professional you will be expected to pay for their services. However, unlike some professionals, PTs develop relationships with clients on such a level that they will become one of your favorite people, invite them to parties, baby blessings...well maybe not baby blessings but weddings for sure. Find a PT that meets these criterion, that you get along with and that cares and you will reach your fitness goals faster, safer, and easier than you ever imagined.


What other questions do you have?
What good/bad experiences have you had?
What's the dumbest thing a PT has said/did to you?
What's the best thing a PT said/did to you?

Thanks for your comments and for reading everyone.

Blake Robinson
Making the world a better place one workout at a time.

Caffeine Buzz

After talking with one of my coworkers about Coffee consumption and the effects on the body I was left with a ginourmous "Huh?" in my mind. I'm the kind of person that wants to see facts, long term studies before I start throwing out half-formed opinions to the world as fact so off i went. I was a bit disappointed because as I was reading several articles and studies in journals I checked the date and many were in the 80s and 90s, granted that's not ancient but Come ON its 2009! Where are the recent studies at?? So I finally hit the jackpot and found some Quality, Recent and Informative studies/articles that I'll list the links for at the end of this post.

Here are my main questions I wanted answers to and HEY YOU THERE! if you have similar questions or any random question let me know and I'll be on it like white on rice and I'll pick the brains of my nutritionist/dietitian/fit pro friends until you're satisfied.

1. What are the physiological changes the body undergoes with caffeine use?
2. What are the safe/unsafe/recommended dose of caffeine?
3. Effects on workouts psychological/physical?
4. Risks?
5. Benefits?
6. How much caffeine does the avg American consume?
7. Withdrawal/Addiction?
8. Chemical make up and natural sources of caffeine?

#1 Changes the body experiences due to caffeine consumption?
It stimulates the central nervous system.
It releases free fatty acids from adipose (fatty) tissue.
It affects the kidneys, increasing urination, which can lead to dehydration.Lowers perception of effort, wards off drowsiness and increases alertness by stimulating the central nervous system.
Increases the amount of energy derived from fat, thus theoretically sparing glucose and glycogen stores and delaying the onset of fatigue in long distance runs (over 20 miles).

#2 Amount of Caffeine?
For adults it is generally agreed that consuming up to 300 mg of caffeine per day is safe. For children under the age of 12 caffeine consumption is not recommended and should be limited as much as possible.The United States hasn't developed guidelines for caffeine intake and kids, but Canadian guidelines recommend that preschoolers get no more than 45 milligrams of caffeine a day. That's equivalent to the average amount of caffeine found in a 12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram) milk chocolate bars.
#3 Caffeine and Exercise?
Caffeine does not improve maximal oxygen capacity directly, but could permit the athlete to train at a greater power output and/or to train longer. It has also been shown to increase speed and/or power output in simulated race conditions. These effects have been found in activities that last as little as 60 seconds or as long as 2 hours. There is less information about the effects of caffeine on strength; however, recent work suggests no effect on maximal ability, but enhanced endurance or resistance to fatigue. There is no evidence that caffeine ingestion before exercise leads to dehydration, ion imbalance, or any other adverse effects. Recent studies also support the statement that caffeine consumption prior to exercise decreases pain post-exercise.



#4 Risks?
EXCESS CAFFEINE - Too much caffeine can cause an array of problems including:
*Restlessness
*Irritability
*Anxiety
*Heartburn
*Headaches (sometimes severe)
*High blood pressure
*Sleeplessness
*Rapid heartbeat
*Nausea
CAFFEINE WITHDRAWAL - Symptoms can begin as soon as 12 hours after your last cup, depending on the amount of caffeine your body is used to. Symptoms can last for up to a week and include:
*Restlessness
*Irritability
*Anxiety
*Headaches (sometimes severe)
*Muscle stiffness
*Chills and/or hot spells
If you are attempting to reduce your caffeine intake, do so gradually. Cutting back slowly will help you avoid some of the withdrawal symptoms. If you simply must have a cup of something in the morning, try decaf or an herbal tea.

#5 Benefits?

(1) Caffeine increases alertness and reduces fatigue. This may be especially important in low arousal situations (e.g. working at night). (2) Caffeine improves performance on vigilance tasks and simple tasks that require sustained response. (3) Effects on more complex tasks are difficult to assess and probably involve interactions between the caffeine and other variables which increase alertness (e.g. personality and time of day). (4) In contrast to the effects of caffeine consumption, withdrawal of caffeine has few effects on performance. There is often an increase in negative mood following withdrawal of caffeine, but such effects may largely reflect the expectancies of the volunteers and the failure to conduct "blind" studies. (5) Regular caffeine usage appears to be beneficial, with higher users having better mental functioning.

#6 Avg American Consumption?

200mg/day

#7 Withdrawal/Addiction?

Caffeine alters mood and behavior, and it can also result in physical dependence, says Roland Griffiths, a professor in the departments of psychiatry and neuroscience at the Johns Hopkins School of Medicine. "People are hesitant to think of it as a drug of addiction because it doesn't have a lot of the health
and adverse social consequences associated with our classic drugs of addiction, yet the basic mechanisms by which it hooks people are very much like our classic drugs of addiction," he says.

Most people experience mild to modest withdrawal, Griffiths says, which is relieved by drinking coffee in the morning after abstaining from it overnight. Many people say, "'I really don't get going until I have coffee, [and] then I feel great.' What they're not recognizing is that if they didn't consume coffee [at all], they would wake up feeling great," Griffiths says.
Here are some of the signs of caffeine withdrawal, which typically appear 12 to 24 hours after abstaining from coffee.
Headache
Lethargy
Depressed mood
Nausea
Vomiting
Muscle pain and stiffness

#8 Chemical make up and natural sources of caffeine?

Caffeine is a bitter, white crystalline xanthine alkaloid that is a psychoactive stimulant drug.

Caffeine is found in varying quantities in the beans, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants. It is most commonly consumed by humans in infusions extracted from the cherries of the coffee plant and the leaves of the tea bush, as well as from various foods and drinks containing products derived from the kola nut. Other sources include yerba mate, guarana berries, and the Yaupon Holly.



So there are the answers to the questions that I had and I hope that this will serve as a guide for any of you that have similar inquiries.



References
Iowa State
AHA
Old but Thorough
Kids and Caffeine
Risks
Benefits

MovNat

So in case you didn't hear about it, haven't been in a gym for the past year, or go to the gym with your headphones cranked so loud with Metallica that you can't even hear every single muscle fiber screaming in agony as you finish the last 30 seconds of THE PLANK... there is a debate over training for aesthetic reasons and functional training (Methode Naturelle®). Before I dive headlong into the debate I first want to talk about the origins and newest form of functional training called Methode Naturelle and in that regression we will touch on parkour, which if you seen the scenes in Casino Royale of Bond chasing a man through a construction site you know what I'm talking about, if not click here.

"In 1902, Georges Hebert was a 27-year-old French naval officer stationed on the Caribbean island of Martinique. On May 8 of that year, he was aboard a ship off the coast when an ominous plume began rising from Mont Pelee, the volcano looming over Saint-Pierre, Martinique's largest city. Sometime around 8 a.m., Pelee erupted, raining hot ash and sizzling rocks on the horrified population. Molten lava gushed down the slope and spread through the streets in fiery streams, igniting everything in its path. Swarms of pit vipers poured off the mountain to flee the searing heat, tangling in the feet of fleeing people and biting at their legs. In minutes, the Paris of the Caribbean had turned into an absolute hell. Into this inferno plunged Hebert. Leading his troops ashore, he scouted out viable escape routes and waded into the panicky crowds, trying to shepherd them to safety. By the time the eruptions ceased, fewer than 700 people had survived, many thanks to Hebert's improvised rescue operation. Hebert was celebrated as a hero, but he couldn't help focusing on all of those who'd been lost. When he returned home to France, he looked around and was dismayed to see how many of his country-people reminded him of the victims he'd watched die in Saint-Pierre. How many of these Parisians, he wondered, would be able to carry a child on their backs? Or trust themselves to leap over a 3-foot gap? Or take an elbow to the face but manage to keep their balance and continue running for their lives? The modern world, Hebert believed, was producing hollow men who focused on appearance and forgot about function. At the same time, they stopped exercising with the wildness of kids and instead insulated themselves from risk. The cost, he felt, was far more destructive than they might think. Motivated to do what he could to realign our fitness philosophy, Hebert convinced the French navy to put him in charge of conditioning for a class of its recruits. Using the recruits as guinea pigs, he incubated a system he called Methode Naturelle -- the Natural Method. Hebert preached a simple philosophy -- "Be strong to be useful" -- and focused on 10 essential skills: walking, running, jumping, walking on all fours, climbing, balancing, throwing, lifting, defending, and swimming. Next, Hebert set to work on an outdoor training facility. He designed it to look like a giant playground, equipping it with climbing towers, vaulting horses, sandpits, and ponds. Scattered about were rocks and logs and long poles to be used for throwing, or balancing, or passing hand-to-hand while running, or anything else an athlete dreamed up at the moment. Hebert had only one firm rule: No competing. When you try to beat the other guy, he believed, you test the other man's weaknesses and not your own.Within a few years, Hebert's "Be Useful" system was adopted by the entire French navy. In 1913, speaking before the French Physical Education Congress, he astounded them with the results of tests he'd performed on 350 navy recruits. On a rating system that scored performance according to strength, speed, agility, and endurance, French sailors ranked with world-class decathletes.The time had come to take Methode Naturelle to the world. Hebert handpicked an elite team of trainers and prepared them to spread the word throughout Europe, Asia, and America. But before they scattered, the First World War erupted. Because of their superb physical conditioning and dedication to service, the men of Methode Naturelle were deployed in frontline positions against German troops armed with machine guns and poison gas. By the end of the war, the trainers were all dead or maimed. Hebert was heartbroken, but not surprised. Methode Naturelle was never about trying to live forever -- it was about trying to make a difference before you died. Hebert himself barely survived his wounds and struggled to regain the use of one arm. When he sank into paralysis after the war, Methode Naturelle was all but forgotten, swept away by a world that wanted to pretend that danger was gone forever."
Full Article

Some key points that I really like about the Natural Method.
>Be Strong to be Useful
>Focused on 10 essential skills: walking, running, jumping, walking on all fours, climbing, balancing, throwing, lifting, defending, and swimming
>This type of Training can be Performed ANYWHERE
>Focused on an Improved Quality of Life
>Makes us All Think We Can Be Superheroes/Superheroines
>FREAKIN FUN!

So this is where it all began for parkour which was a branch of Herbert's training used by French soldiers in Vietnam which has evolved into the flipping, dynamic, areo-technical sport that it is today. The newest, and might I add coolest, edition of the Natural Method is being pioneered by Erwan Le Corre, a French man who decided to move to Brazil and chase his dream.



"In 1990 at age 19, Erwan meets Habrey ... For 7 years, Erwan trains under Habrey in natural or urban settings, day or night, climbing bridges, balancing on heights, jumping from roof to roof, walking on all fours in the underground, swimming in cold waters, breath training techniques and fighting moves…a “Fight Club” version of natural movement!
At age 27, Erwan decides to follow his own path...sailing, Olympic weighlifting, rockclimbing, long distance triathlon, trailrunning and Brazilian jiu-jitsu...These experiences confirm his intuition that a broader approach is more beneficial to everyday life and is more fun as well as healthier.
At age 33, he discovers the history of Georges Hebert and Methode Naturelle® which fascinates him and in which he finds many similarities with his own approach and past experience. From then, Erwan researches everything about Hebert and Methode Naturelle®, unearthing photos and newspaper archives and extensively studying the old, dusty French Methode Naturelle books.
After studying every detail of its history and the reasons why the practice of Methode Naturelle® declined to almost total extinction and failed to propagate itself into the modern era, Erwan understands that the best way to revive the practice is to improve and update the coaching system as well as providing an overall approach that better fits the people of today’s world with today’s concerns and expectations.
In 2008, while living, training and coaching in Brazil, he works on improving and renovating the old training method, leading to the creation of the Natural Movement Coaching System®. At the same time, he defines his approach called “True Nature”, which states that it is our universal birthright to be strong, healthy, happy and free. MovNat is born.
In 2009, Erwan is featured in Men’s Health USA in an inspiring article about him and MovNat written by Christopher McDougall in which the journalist describes his transformative first-hand training experience with Erwan in Brazil."
MovNat.com



Check out his site and you can learn more about it but I think that it is going to become a lot more popular, not faddish because it makes sense, in the coming months/years. This type of training makes me think of a piece of equipment called the TRX, random but worth taking a look at...so on that note back to the info.

I see to many people, males and females, at the gym who, due to their training styles, have created skeletal and muscular imbalances that affect their daily life or will in the future. The guy that can bench a Buick is impressive I am in no way dissing his determination and work, I'm just saying there is something wrong with having to turn sideways in order to pass through a door because your arms stick out so far from your chest: or the gal that has done so many Jane Fonda's (PS if you can keep up with Jane for the entire workout you are my new hero THE PAIN!!) and Hamstring curls to tighten up her butt that has such an accentuated arch in her spine that she looks like someone is constantly giving her an epidural in the middle of the back! I know we all want to look like the beautiful people but is it really practical?? An exercise that works a single joint should never be the basis of ANY workout for the following reasons.

A. You can't lift as heavy a weight and therefor you can't make gains/improvement as efficiently B. You waste too much energy too on a single joint exercise to improve the entire muscle
C. The risk of over training and exercise induced injuries is much higher because of the strain placed on a single joint.
ALWAYS WORK AS MANY MUSCLES AS POSSIBLE AND THE BIGGEST MUSCLES FIRST!! I have a lot of respect for anyone who competes in Bodybuilding and Fitness competitions but it's just not for me and yes I may be saying that because I'm jealous and may never succeed in being able to knock a grown man out with a single flex of my left pec muscle BUT THAT'S NOT THE POINT.
The purpose of exercise/fitness/weight training/resistance training/aerobics/healthy eating/cardiovascular training is to improve your quality of life, however ever single individual will have his/her own opinion of what that means and each person is entitled to that. So first decide where you want to be in 20-25 years and then take a critical look at your training regime and ask your self "Am I training for that Goal?" If the answer is yes then GREAT keep GOING, YOU CAN DOOO IT! But if it isn't than there needs to be an appropriate overhaul of your training to get you on track to where you want to be, do your research, ask the tough questions, get help from an educated and certified personal trainer, pay for the dietitian to help you (they are worth their weight in gold!), and make the plan that will get you there and then GO BIG!
As for me if you don't hear from me for a while I'm not dead, please don't try to steal my sexy wife or call 9-1-1, relax, I'm just in the backyard building a sand pit, monkey bars, alligator infested pools, scaling wall, and jungle gym so I can train to be the next Tarzan.

For beginners out there

I wanted to put up a list of some good sites to visit that can give you a good start on your workouts if you are just getting into the exercising world.

Men's Health Belly Off

Shape Magazine

Train With Me

cool but $4.99 a month

For The 6 pack Addicts

this guy is hit and miss but I like his ab routines

Leave your favorite workouts in the comments and help each other out!

Self Image

How many times do you hear a young woman who's working out say "I wanna have Cameron Diaz's arms and Carmen Electra's legs, that's why i work out"? I meet with a lot of people male and female that in an initial fitness consultation say to me "I want a body of this actor/model." My response to that is "Great! You can do it, all you have to do is first quit your job, next hire a personal chef to cook fish, vegetables, and amazing, nutritional, low-calorie food all day. Then you need to be working out with your trainer 3-5 times a week for about 2 hours each day and then work with a Pilates or yoga instructor 3 times a week for an hour..."

PEOPLE!

The Actors/Models and the like that we see on the TV, in the movies, on magazine covers are employed to be beautiful and in shape THAT IS THEIR JOB, TO BE BEAUTIFUL. I'm not saying this to crush anyone's dreams, yes you can have that actress' arms and the super models legs if you put in the time and are strict in you diet and exercise. I still haven't figured out how to help people make goals to make the best of the body they have 100% of the time, some of us just don't get it.

Ladies the media and advertising industries place amazing pressure on you because you see the magazine covers and wonder why your body doesn't look that. Men you see the fitness models with the actresses draped over their 28 biceps and wonder why your veins aren't popping out of your skin. Realize that you have a great body and that you can do amazing things with it. A recent study in Britain (article here) found that women are happiest with their bodies (and sex life) at age 28, but they soon start worrying about wrinkles and getting gray hair. If you are approaching this age or well past it the best way to improve your body image is not through more make up, or risky diets, dangerous surgeries, it's that hour work out in the morning. Working out consistently will increase you attitude towards yourself and all those things around you, it will help you be more successful at work and you brain will actually function better.

Full List Here

To best illustrate my point of this entry I would like to use one of my favorite analogies.

Your body is like a pre-packaged box of brownies. If you follow the directions exactly with no variation what-so-ever you will get the exact brownies that are picture on the box.

However...

If you change the ingredients, add more water, one less egg, some nuts or maybe a little more sugar (not that you ever would) and you will get a brownie that is different than the one on the box.

Hopefully you are not completely lost and thinking I'm a couple fries short of a Happy Meal because now I'm going to make sense of this analogy.
Our body shape, size and make up is determined by our genes (recipe) and if we adjust the ingredients (diet, food, exercise, activity level, job, life style) you will get a different result. Some people say that they are overweight because their parents were, BULL! Yeah its BULL! Your genes do not determine the out come, they may make it more difficult to have the body you want but your genes do not give you an excuse to be unhealthy, overweight, underweight or any other harmful body condition.

YOU CAN MAKE WHATEVER TYPE OF BROWNIE YOU WANT!!

TRANSLATION

YOU CAN HAVE THE BODY YOU WANT BECAUSE YOU ARE IN CONTROL!!!

Find what works for you and start towards your best body TODAY I'll be putting up free workouts on this blog soon that you can download and use as a template for your workouts no matter what your goal. I can even create a workout and make nutritional recommendations for you on a personalized level if you contact me and say "I want a better body!"

"Motivation is what gets you started. Habit is what keeps you going." ~Jim Rohn~

Jillian Michaels

So I was at work this morning talking with one of my coworkers, Michele, and we were talking about random fitness facts and how bad plastic bottles are for you yadda yadda yadda...and she told me that JILIAN MICHAELS has a radio show!! Rad! So I started listening to it this morning and it is quality radio programming. She takes email questions and talks to people on the air about any fitness/diet/health question. This week she talked about National Bicycle Month and the benefits of riding a bike.

1. It helps you loose weight... no brainer
2. Saves a lot of $$$$ average American spends at least $9,000 a year on their car
3. Decreased carbon foot print - hug a tree!

When you get a chance take a listen to her she really does a great job of explaining fitness myths to everyone and is very entertaining.

Jilian Michaels Show

click above

hCG Diet?

So I have had a lot of people asking me about all the hype around the hCG diet so I decided that it was about time to do some much needed research. Here's what I found out, the pros, the cons and where I found it so you can take a look for yourself.
hCG stands for Human Choriogonadotropin, the hormone produced by pregnant women in the early stages of pregnancy. Research suggests a small, daily hCG injection (approx. 125 IU to 200 IU) results in a weight loss of 1 to 2 lbs per day, and often more, when accompanied by a VLCD (very low calorie diet of apprx 500 calories).

Ok first of all before I get into anything about the Human Choriogonadotropin hormone I want to emphasize one key element "accompanied by a VLCD (very low calorie diet of apprx 500 calories)" That sends up a red flag for me that screams "HOLD ON A SECOND!" the average middle aged American burns approximately 1600 a day just to stay alive so if you are only taking in 500 calories and moving about, burning another 400 calories, lets say you have a caloric deficit of 1500 calories. I know math is not our strong point but stay with me. 3500 calories = 1 lb of Fat and 7 days of a caloric deficit of 1500 calories is equivalent to 3 lbs a week just from the VLCD!! All this is assuming that you are doing no sort of exercising... which we'll get to later.


Continuing on...
hCG is produced in great amounts in pregnant females. During pregnancy, the substance almost completely controls the woman's metabolic functions. In non-pregnant persons, research suggests hCG similarly increases the metabolism similar to a pregnant female. Thousands of calories in stored fat are released, and are used by the body or expelled. To keep the fat cells from immediately taking in more fat, the very low fat VLCD is necessary and personal care products such as lotion, are prohibited.

Ok so the part about "...increased metabolism...thousands of calories in stored fat are release, and are used by the body or expelled..." sounds promising. I know that we all struggle with the spare tire, 2 liter bottle, baby fat that we can never seem to get rid of so this counts as a pro for me. I know I still struggle to loose that last bit of baby fat around my mid section and that a simple injection of metabolism-boosting-prego-juice would make life a lot easier.

Why are personal care products (moisturizers, chapstick, etc.)prohibited?

I called one of the clinics that offers the hCG treatment and the nurse informed me that the oils stunt the hCG hormone process. So they recommended that vitamin E be taken in order to maintain healthy moisturized skin. I've never heard of pregnant women having to avoid moisturizers...oh well lets keep going.

There is a large list of supplements that should be taken during the weight loss process.

Supplement List

And here is the short version of the Diet

Dr. Simeons Original hCG Diet Menu
The following overview is taken from the manuscript, “Pounds and Inches”
The complete manuscript can be found here:
http://www.hcgdietinfo.com/Dr-ATW-Simeons-Pounds-and-Inches.htm

The hCG Diet Overview
Breakfast:
Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed in 24 hours. Saccharin or Stevia may be used.
Lunch:
1. 100 grams of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken breast must be removed from the bird.
2. One type of vegetable only to be chosen from the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
3. One breadstick (grissino) or one Melba toast.
4. An apple, orange, or a handful of strawberries or one-half grapefruit.
Dinner :
The same four choices as lunch (above.)

I'm sorry but I enjoy food, healthy food, sometimes sugary, but COME ON! This would put me into a coma! I also like how for breakfast they advocate coffee "in any quantity" even more stimulants to increase your heart rate.

After the injections there is a maintenance program that they suggest that is summed up as follows.

"Walking...Continued exercising in the correct way will bring you desired results"

And one of the diets they recommend is the "Cookie Diet"... enough said.

So here is my take on the hCG Diet.

Pros

1. Burns Fat
2. Requires Minimal Exercise
3. Fast Results

Cons

1. 
   
   Possible Side Effects Include:
   Ovarian Hyper-stimulation Syndrome (OHSS) – which is a life-threatening condition
   Arterial Thromboembolism - another potentially life-threatening condition
   Blood clots
   Risk of multiple pregnancies (twins, triplets, quadruplets, etc.)
   Abnormal enlargement of breasts in men (gynaecomastia)
   Over stimulation of the ovaries causing production of many ova (eggs) in women
   Acne
   Tiredness
   Changes in mood
   Irritation in area of use
   Excessive fluid retention in the body tissues, resulting in swelling (edema)
   Hair loss
   Prostate hypertrophy
   
2. 
   
   Is not a sustainable way of Life
3. 
   
   Do you really need me to list another one...

I can see the possible benefits to this treatment but I worry what the FDA will think of these treatments. I can't say that I could ever whole heartily support this treatment because I believe that you should not take on any diet/change in eating habit unless it is something that you can maintain for life. If you are a person who has been working out for years, hitting the weights and the pavement day in and day out then........this may be something to get you on your way to where you want to be BUT THIS IS NOT A SOLUTION it is a step towards one. I would only ever suggest this to someone who has been working their butts off to get success for months/years and hasn't seen the results, even then I would have my reservations. I'm not here to tell you what to do or not do I just want everyone to be informed before we start to believe that the "MAGIC BULLET" has arrived.

-If you have any further questions send me an email and I'll find you the answer.-

Websites consulted
HCG Diet
Anti-HCG Diet
I didn't include the clinic I spoke with for obvious reasons but I can recommend one that will answer your questions

Go Big...

Go Big or Go Home is something that I always heard growing up in my home and in many ways has become a personal motto. I grew up in a perfect town in Colorado where I was a quick 30 minute drive from Downtown Denver and 45 minutes away from the middle of the mountains. When I was out with friends either in the city or the Rocky Mountains the saying "Go Big or Go Home" was ever present.

Life should be lived to the fullest each and everyday in whatever manner you decide. Find a passion and chase after it until you catch it or turn blue in the face! Over the past 8 years that I have worked with athletes, clients, coworkers, and bosses I have found a commonality among those that were successful, THEY WENT BIG! Their smiles were contagious, their personalities were enticing, and they worked their BUTTS OFF!

As a personal trainer I try to help people find what it is they want out of this life and then chase it, Go Big. As you take those first steps towards a smaller waist line, a bigger bicep circumference, a shorter one mile time, realize that they are the most important ones of a long and challenging journey. If being healthy and fit were easy everyone would do it right? Maybe you just don't realize how easy it can be...

Since when are fruits and vegetables "health food"? Some one sees you eating an orange at your desk and they ask "What diet are you doing?", fruits and vegetables are not "diet food" they are essential to your well being.

The magic bullet that all of those Infomercials are trying to sell you doesn't come with a money back guarantee, a pill will not make you healthy, reading that book will not melt the fat off of our hips... the magic bullet is so easy to find that no one believes it. Are you ready? Here it comes...

Eat Better and Move More.

The Mayo Clinic made a list of 7 benefits from exercise (there are way more than 7!!)

1. Exercise improves your mood.

2. Exercise combats chronic diseases.

3. Exercise helps you manage your weight.

4. Exercise strengthens your heart and lungs.

5. Exercise promotes better sleep.

6. Exercise can put the spark back into your sex life.

7. Exercise can be — gasp — fun!

The fitness phenomenon is here, hundreds of thousands of Americans love watching "The Biggest Loser", millions are spent on supplements and fitness devices and yet 1 out of every 4 Americans is morbidly obese.

Stop looking for the easy way out, the magic bullet, the next surgical break through and Go Big or you'll Get Big!

I created this blog as a resource for anyone who wants to know anything about fitness, in no way shape or form and I claiming to know it all but I will do all I can to find the answer for you. Like I said, those first steps towards a better quality of life, bigger biceps, smaller waists, faster triathlon times are the most important so let me help in any way I can.

I've worked with recovering bulimics, anorexics, body builders, fat losers, semi pro soccer players, dentists, golfers, lawyers, jewelers, fitness models, soccer moms, football dads, and everyone else in between and I am here at your disposal.

Links

Apex Fitness - Apex provides cutting-edge integrated nutrition programs and products through health clubs to help you meet your fitness, health, and nutrition goals. Apex lives on three core values: Education. Passion. Integrity.

Bodybuilding - To help our visitors reach their health, fitness and appearance goals through
information, motivation and supplementation.

Live Strong - We believe everyone has the power to make their life better. Our members are people who want to take responsibility and give 100 percent to achieve everyday victories to help themselves and then help others.

TRX - At Fitness Anywhere, our mission is to democratize world class fitness. We are committed to helping our customers achieve peak physical condition by creating exceptional physical training products and exercise programs that can be used anywhere. We will create and sell our products in an environmentally sustainable fashion and maintain the highest standards of corporate responsibility. We will earn the trust of the world's most demanding consumers by creating best-in-class products that deliver results, not promises.

Simply Shredded - Welcome to the SimplyShredded Blogs filled with all the latest updates in the bodybuilding and fitness industry. Our Bloggers range from young up and coming future pro’s to some of the more experienced and older guys in the field who know the bodybuilding industry inside out. They are here to keep you up to date with everything that's going on in their lives and the world of bodybuilding.

MizzFitNYC - I love this woman! mizzFIT a.k.a. fitness couturess is a fitness fanatic who finds inner peace through exercise. She believes that being healthy and fit is an instant formula for happiness. Throughout her life she’s had 2 addictions: fitness and fashion.

PT on the Net - As the world’s largest and most comprehensive continuing education resource, PTontheNET is the first and final stop on your fitness education journey! We offer over 3,000 articles written by a host of internationally acclaimed authors; the world’s largest online Exercise & Flexibility Library; leading edge assessment tools and program design technology; audio clinics and live workshops with top industry presenters; DVD and video courses; cutting edge web design; functional product discounts; CECs with every major certification body; and much, much more!

LuluLemon - We make technical athletic apparel for yoga, running, dancing, and most other sweaty pursuits. This store is the greatest for athletic apparel that you can wear around the gym, feel comfortable and in style all at the same time (it costs a pretty penny but worth it !)