I have a secret...

I have a secret to tell you all:  There is, in fact, no secret.  No secret to weight loss, no secret to fitness, no secret to wellness.  There exists no magic pill, nor berry, nor liquid, nor powder.  There is no 10-minute, twice a month weight-loss solution.  There is no bag of beans that, once planted, grow a magic muscle building, fat burning bean stalk.  There is dedication, education, and motivation (I was going for a reverse alliteration with the "-tion" words, I think it added a nice cadence).  

My point is simple:  Fat loss and muscle gain is big business.  I get it.  We all want to make a living and some of us are willing to sell-out to do so.  Look at a certain TV doctor with his weekly miracle weight-loss ____________.  Or a reality show trainer who screams about hard work and healthy diets, only to come out with a chemical "fat-burner".  Or the fitness personality, selling DVD's for $200 that promises to melt fat in only 10-minutes a day.  These are all businesses capitalizing on our dreams.  Our dreams of six-pack abs, or bulging biceps, or even just a 10 pound weight loss.  Unfortunately, what they are selling is nothing more than that:  A dream.  

Here is the real secret:  Train hard, eat right.  Sure, there's more subtlety to it than that, but that's the gist.  You want six pack abs?  Cut the crap food.  You want bulging biceps?  Hit the gym.  You want to maintain a healthy weight?  Eat right, and exercise regularly.  

I'm frustrated and saddened that we can't all muster the bare minimum of 30 minutes of exercise "most" days of the week.  This isn't running, bench pressing, or Zumba-ing for hours on end.  It's walking, calisthenics, light weight training.  

I spend a lot of time in fitness clubs and I'm proud of each and every person there.  We're all struggling together (some more so than others).  But we're all there to put in effort.  Sure, I see the occasional (READ: regular) "way too tight gym outfit" or "What the hell does he think that's supposed to do", but at the end of the day, we're all trying.

If we're not trying, and I mean really trying who bears responsibility for that?  The pill that didn't work?  The cleanse that didn't clean?  The quickie workout that only lightened your wallet?  Nope...we are because deep down we know we're grasping at straws.

If you want it - work for it and Fit2You is here to help.  Contact us directly: info@fit2youfitness.com. 

The Skinny on Fat (#Cliche)

Acknowledged. The title to this Post has probably been used thousands of times, but here we are anyway. While the title may be cliched, it carries a certain weight to it. Simply stated: To get skinny, you have to eat fat. 

The medical and health community started its campaign against fat in the 1950's and 1960's. This campaign ended in the late 1990's when more and larger studies clearly showed the critical role dietary fat plays in (i) energy, (ii) weight management, (iii) mental clarity, (iv) heart health, and (v) physical health.

The unfortunate carryover from the war on fat was a growth of diets based around lean proteins (which are very good for you) and carbohydrates (some of which are very bad for you) and a total avoidance of fat.

The carbohydrates we started favoring were simple and processed: Bread, pasta, white rice, white potatoes, and sugar. The increased consumption of these carbohydrates resulted in a rapidly expanding national waist-line. Long story short: We got fatter.

Not only did we get fatter, we become less healthy overall. The occurrence of heart disease, adult on-set diabetes and other obesity related diseases skyrocketed. Another long story short: Our bodies became inflamed. This inflamation leading to many of these conditions.

Based on the current scientific- and evidence-based research, an ideal breakdown of macronutrients (fat, carbs, protein) is approximately 40-30-30: 40% Carbohydrates, 30% Protein, and 30% Fat. An appropirately structured diet coupled with a routine and effective exercise program will result in weight loss (or maintenance or gain depending on your goals).

The key is the type of fat. Limit yourself to the "healthy" fats: Unsaturated (any type really). You’ll find them in nuts, olives, certain cooking oils (coconut and olive preferably), avocados, and certain fish. But...don’t stay away from dairy, eggs, or red meat. They are ALL crucial components of any healthful diet!

While this should go without saying - NO FRIED FOODS.

Our Fit2You consultants are expertly trained and experienced in nutritional counseling. Contact us at info@fit2youfitness.com for more information.

Choose your expert and choose wisely...

"Choose your expert, and choose carefully", a piece of advice my father gave me years ago, accompanied by "Be the best at what you do, everything else takes care of itself". I’ve personally taken this a step further, choosing to spend my time learning much as possible about my field rather than a little bit about dozens.

Over the years I’ve applied this anthem more times than I can count. Rather than taking the time to learn plumbing, I called a plumber. Rather than renting a U-Haul and packing it myself, I hired movers. I used the time I would otherwise have spent figuring out how to jury-rig a trade in which I wasn’t particularly interested, to further educate myself in my preferred field - health and wellness. This may be reading books and white-papers, attending seminars, speaking with colleagues, or "trials-and-errors", I applied the time further educate myself to offer more to my clients.

Over the past 14 years I’ve sought a handful of certifications that I felt were important to develop a foundation as a true professional in the practice areas I found most effective and enjoyable: Strength & Conditioning, Nutrition, Kettlebell training, and Rehabilitative Movement. However, even the best certifying bodies with the most intensive certification programs offer only a foundation to build upon. The true expertise comes from experience, relationships, and mistakes.

Certifications are like professional degrees. They provide fundamentals and theories, but they rarely equip you to deal with the real world. That’s where the actual working knowledge comes in. During rehabilitative training classes they may teach that "Issue A is treatable with Resolution 1". However, this is often a "most common" scenario as opposed to a universal truth. Experience will teach that Issue A is best treated with a combination of Resolution 1 and 3.

When choosing your fitness or wellness professional, ignore the letters after his or her name on the business card. Ignore the various certificates, awards, and degrees plastered on the wall. Focus on experience. To help with this, below is a list of questions (and answers) to ask when interviewing such a person. I’ve done my best to eliminate subjective questions.

                  a. Should I be sore after every workout,? No. Soreness is not a necessary indicator of a good workout nor is it an indicator of properly executed movement. Some soreness is expected for beginners, but as you progress the level of soreness will likely dissipate.

                   b. Will I vomit or feel nauseous? No. Nausea or vomiting is a clear indicator that your body has exceeded its work capacity. While it’s not uncommon for nausea or perhaps dizziness during the first couple sessions, while your trainer is getting to know your body’s limits, it should not be a normal occurrence.

                  c. Machines or free weights? Both. While free weights are generally preferred for their ability to challenge the body more dynamically, many machines serve their purpose as well and should be used when needed and appropriate.

                  d. What is the proper ratio of upper-body "pulling movements" to "pushing movements"? 2-to-1. For every pushing movement you should perform two pulling movements. The "back" is comprised of many muscle groups that are responsible for posture and total strength. The complexity and depth of the back requires additional volume to avoid imbalance.

                  e. How should I warmup? Warmups are about preparing the body for movement which suggests that movement is the best way to warm up. There are dozens of "dynamic warmup" routines, but any workout program should involve movement through all 5 planes of motion (push, pull, hip-hinge, knee-hinge, and torso-rotation). Dynamic warmups may also include foam rolling, especially for the hips and glutes.

                  f. When should I stretch? At the end of your workout and on your "off"days. This should involve, at the very least, static stretching and foam-rolling.

Before engaging any professional to train you, ask these questions and make sure you get the same or similar answers. Also, as you may have guessed, all Fit2You trainers know the answers to these questions, and yours.

"If you’ve got it, flaunt it. If you don’t, get it with us."

Contact us at info@fit2youfitnses.com

Choosing what’s right for you:

 

Lately I’ve noticed more and more arguments over which workout method is "better", "harder", "more effective". Whether it’s Zumba over Yoga, Running over Rowing, CrossFit over P90X, someone always seems to be arguing that their chosen method is superior. Even worse - every few months a brand-new "method" arrives on the scene that promises better results in less time (something we all know is false).

Here, today...perhaps for the first time in history, an Exercise and Fitness expert is settling this argument once and for all: There is no "better", "harder", or "more effective". There is "different" and there is "what works best for you".

Sometime during the past ten or so years the fitness industry really exploded. With that explosion came the need for constant innovation and re-invention - many failing spectacularly. A few you may remember include (1) Train with a chair, (2) Shake-Weight, (3) Toning and Sculpting Sneakers, (4) Electric abdominal training belts, and (5) the "Gazelle". These were all trends and fads geared toward monetizing the growing fitness industry, again, all spectacular failures.

On the opposite side of this coin, consider the innovations with staying power (some of these methods aren’t globally new, but relatively new to us): (1) Kettlebell training, (2) CrossFit, (3) P90X, (4) Weight and Resistance Training, (5) High Intensity Interval Training (HIIT), and (6) Yoga. Many of these have been around for 100's of years (e.g., Yoga and Kettlebells), while others are still relatively knew (e.g., CrossFit and P90X). These methods have proven stunningly successful, and are really no longer trends - they’re here to stay.

It’s important to recognize that even the "new" ones are simply old ideas re-engineered. CrossFit, P90X, and often even Kettlebell Training are different takes on traditional weight training combined with HIIT. All this means is that the tried and true methods of weight/resistance training and cardiovascular training are simply being refined to extract the maximum benefit, while all the "innovations" have demonstrated continued failure.

CrossFit is no better than P90X, which is no better than Kettlebell Training, which is no better than traditional weight-training. They’re different and, when done properly, can yield very similar results for the end-user.

Bottom line - choose the method that you’re most likely to stick with. This isn’t a competition with other training methods. This is a competition with yourself, for stronger, faster, healthier.

Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

The Scratch List

The Scratch List:

As you are all aware, fitness is more than going to the gym.  It’s about lifestyle.  This includes simple concepts like parking far away from your destination to complex concepts like “carb-loading”.  One idea in particular is useful for nearly everyone: The Scratch List.

The Scratch List is a painfully simple concept that yields HUGE results.  First, choose an activity and a weekly repetition goal.  Second, complete the list.  See…simple. 

Your Scratch List should include exercises that lend themselves to high repetitions, such as calisthenics and body weight movements.  One great option is the two-handed kettlebell swing.

As for total reps – choose as many as you’d like, but be realistic to assure you complete the list.  Start with 200 - 300 reps per week (~30 – 40 reps per day).  You can easily accomplish this over the course of a typical work day.  Increase the rep count as your comfort level grows.

The Scratch List is a terrific way to keep your eye on the prize and in the “healthy mindset”.  Maintaining focus is critically important when striving for any goal, particularly overall fitness. 

The following are a number of Scratch List activities for your use:

1.       Kettlebell swing

2.       Mountain Climber

3.       Squat Thrust

4.       Flat Jacks

5.       Jumping Jacks

6.       Pushups

7.       Prisoner Squat

8.       Lunge Walks

9.       Toe Touches

10.   Groiners

Contact Fit2You directly for more information about the concepts discussed here today, and to arrange your complimentary fitness evaluation.   info@fit2youfitness.com.

“If you’ve got it, flaunt it.  If you don’t, get it with us.”

Structuring Your Workout Week:

 

We all have our favorite exercises. Whether it’s a particular exercise over another (e.g., Lunges over Squats) or an exercise modality over another (e.g., running over weight training), we all have our favorites. Unfortunately, favoring one movement pattern over another will lead to muscular imbalance, decreased mobility and increased risk of over-use injuries.

For a recreational exerciser, the workout week should involve a mixture of the three basic fitness and exercise modalities: Resistance/Weight Training, Cardiovascular/Conditioning, and Flexibility/Mobility. In addition to incorporating the basic modalities, it’s equally important to incorporate balance within each modality.

This Article does not include a specific program template. For workouts, visit our previous Blog postings, or contact us at info@fit2youfitness.com.

The following is based on a five-day workout week.

1. Resistance Training. Resistance training is simply weight-training, using a variety of methods. This may include kettlebells, barbells, dumbbells, and body weight movements.

We advocate resistance training at least two days each week, preferably three. A proper and appropriate weight training program results in higher metabolism, increased fat burning, and greater caloric output. In short, the right resistance training program will have a better effect on overall health, appearance, and body weight/body fat than cardiovascular training alone.

To maximize the benefits of resistance training, assuming your goals are general fitness and health, and appearance enhancement, the best approach is to train your entire body each session, or to split your workouts into an "upper body" day and a "lower body" day. This structure maximizes your energy output, while assuring a balanced program.

Again, for specific workouts contact Fit2You at info@fit2youfitness.com

2. Cardiovascular/Conditioning. Cardio/Conditioning definitely includes steady-state activities like running, rowing, and cycling, but also much more. At the very least a balanced training program should incorporate a variety of activities to avoid over-use injuries, and development of body imbalances. For example, running recruits the hamstrings heavily, while cycling recruits the quadriceps and hip flexors heavily . These are great antagonistic activities that, when doing both, can help avoid imbalance and injury.

There are more variations to traditional steady-state activities than space to write. However, the following are a few for consideration. Try training two or three times each week:

a. HIIT. High Intensity Interval Training involves alternating high-output energy expenditures with low-output energy expenditures, such as sprinting then jogging. HIIT programs vary wildly in both structure and equipment.

b. Complexes. Complex training involves performing a series of 6 - 10 activities, back to back, with very light weight. The benefit is "peripheral heart action" which shunts the blood from the upper to lower body. This response triggers the use of fat as an energy source.

c. Callisthenic Circuits. Combining traditional calisthenics (jumping jacks, mountain climbers, squat jumps) with movements such as kettlebell swings, battling ropes, or stair runs, is a terrific way to challenge the body on multiple planes of motion, while engaging the entire body.

d. Walking. Walking is ridiculously underrated. Walking is low-intensity, easy on the joints, and free for all. Walking, with good posture, also strengthens the back, core, shoulders, and legs. Find an outdoor path with varying degrees of incline to shift the muscle engagement pattern. Couple a walk with some lunges, squats, and pushups, and you’ll find yourself exhausted by the end.

3. Flexibility/Mobility. Stretching is only a component of flexibility and mobility training, rather flexibility and mobility refers to both muscle elasticity and joint movement. Proper training will assure your muscles remain flexible and your joints maintain smooth and easy movement.

The following are several methods of flexibility/mobility training, ideally all of which should be used regularly and frequently:

a. Static Stretching. The classic "reach and hold". However, a few tips. Hold the stretch for at lest 20 seconds, 30 is preferable. Also, don’t bounce...just hold. Finally, make sure you are performing proper stretches to avoid injury.

Our trainers will prepare a detailed stretching program and train you on the proper performance of each stretch.

b. Myofascial Release/Foam Rolling. Myofascial Release (MFR)/Foam Rolling involves relieving muscle tightness associated with the muscle fascia, which is the fibrous tissue surrounding the muscles and bones. Tightness of the fascia will result in pain and decreased mobility.

Static stretching may actually aggravate fascia tightness. The fascia is like a shoelace, when the fascia tightens there is a knot or "trigger point", which causes discomfort. Static stretching will pull the muscle at the end which, as with pulling a shoelace with a knot in the middle, tightens the trigger point. The foam roller will work the knot from the center, like fingers untying the knot of a shoelace.

c. Mobility Circuit. Various movements are designed specifically to maintain joint mobility. This type of circuit is far too complicated for this Article, but generally involves moving joints through a series of gentle movements.

d. Yoga/Pilates. Also underrated by those who haven’t jumped on board, Yoga and Pilates are phenomenal exercise modalities that really are more than mobility. Yoga and Pliates both engage the entire body, enhance muscular and cardiovascular conditioning while also stretching the muscles and putting the joints through multiple mobility movements.

If you haven’t started. Start. You’re life will change.

e. Proper Form. Resistance training exercises, when performed properly and through the entire range of motion, will serve to maintain mobility and flexibility of the joint and muscle.

Try to engage in this type of training at least once a week, and stretch/foam roll after every workout.

Contact Fit2You directly, info@fit2youfitness.com, for customized programs specifically designed for your goals. Remember, if you’ve got it, flaunt it. If you don’t, get it with us.

It’s true that most gyms have a lot of fancy equipment and a lot of free weights. It’s also true that most gyms have too much fancy equipment and not enough free weights.

Generally we have two primary objectives when working out: (i) Enhance our personal health and wellness, and (ii) look good (or at least better). However, somewhere on that list is "avoid injury". No one wants to hurt themselves, we don’t want to feel pain or discomfort. Although it’s nearly impossible to avoid the occasional pulled muscle or overuse injury, you can make your exercise routine safer by avoiding some of that "fancy equipment".

The following includes a handful of machines/equipment to avoid. This list is not exhaustive, but rather includes the equipment I see most often used. Note: The lists of alternative movements are not exhaustive either.

1. Smith Machine Anything (with an occasional exception): The Smith Machine consists of a barbell that is fixed within steel rails allowing for vertical movement only. That last part "vertical movement only", that’s why this machine is no good.

First, a quick physiology primer: When the body moves, it rarely follows a fixed plane of motion. In other words, if you were to tape a marker to your shoulder, squat near a wall, and then look at the drawn line, you would not see a straight line, more likely an arc. This is referred to as the "arc of power". The body follows these arcs for movements such as squats, dead lifts, bench presses, and rows.

The design flaw with the Smith Machine is the fixed vertical plane of motion, forcing your body out of the arc of power. The result is (i) reduced force and power production, and (ii) compromised joint positioning.

There are only two exercises I recommend you use the Smith Machine for. The first is Australian Rows. These are an exception because the bar doesn’t move, and you’re really only using the Machine as a glorified pull-up bar.

The second is supervised light weight box squats. Only a very specific movement pattern is safe when squatting on the Machine. Weight should be relatively light (higher reps) and strict form adhered to.

Easy Alternatives: Body weight squats, barbell squats (front or back), dumbbell goblet squats, lunges, split squats, step-ups, barbell bench, dumbbell bench, dips, pushups, dumbbell row, barbell row, chin ups, pull ups, cable row, military press, shoulder press, deadlift, and any possible variation of these movements.

Bottom line:  Whatever you think about doing with the Smith Machine - use dumbbells or barbells instead.

2. Behind the Neck Pulldown & Shoulder Press. Lat Pulldowns and Shoulder Presses - powerful, effective movements when done properly. Done improperly, one of the most dangerous movements for your rotator cuff.

The rotator cuff is a group of muscles and associated tendons that stabilize the shoulder. As strong as the rotator cuff is, improper movement can result in gradual micro-tears, leading to macro-pain. Performing these activities behind the neck places an inordinate amount of stress on the rotator cuff,  pinning it back against the joint. A safer alternative is to perform them in front of the head.

Also, everyone has "physiological and postural anomalies" caused by genetics, repetitive movement, and posture; all of which can be addressed by slightly altering the movements. If you feel discomfort in your shoulders when performing either of these activities, try shifting your hand position into "neutral" (palms facing each other) or "supine" (palms facing you). 

3. Leg Extension: The Leg Extension is "designed" to target the Quadriceps (the big muscle on the top of your leg). Mayo Clinic physiologists determined the Leg Extension abnormally, and unnecessarily, stresses the knee. This is likely caused by the resistance being applied low on the leg (around the ankle).

Additionally, exercisers squat rather than use the leg extension have stronger ligaments and connective tissues around the joint. This leads to a increased joint stability and decreased risk of injury.

Alternatives include squats, lunges, and split-squats.

4. Pec Dec, Hip Add- / Abductor, Seated Twist, Most Selectorized Machines: Each of these machines locks your body into a plane of motion, defying the bodies arc of power . In an effort to avoid reiterating what’s already been said, read "1" above.

A note on the Add- / Abductor - The hip joint is not capable of the same movement complexity as the shoulder. The hip is generally designed to go forward and backward with limited lateral (side-to-side) movement. Adding weight to this lateral movement won’t slim your buns or shape your hips, it will wear down the joint, causing pain and stiffness over time.

Alternatives to these movements:

a. Pec Dec: pushups, dumbbell flyes, cable flyes, chest press, bench press, and pullovers;

b. Hip Add- / Abductor: Lying side leg raises, flutter kicks, scissor kicks, donkey kicks, and bird-dogs;

c. Seated Twist: Cable chop, dumbbell chop, Russian twist, side-plank; and

d. Selectorized Machines: The same movement with dumbbells, barbells, or body weight.

These machines are popular because they’re easy to use and require little attention to form. However, with limited exception, avoid them. You’ll get a better workout in 30 minutes with free weights then you will in 60 minutes with machines.