Your Comfort Zone Could Kill You

It's been a while since I've had a chance to share with you some Tips, Tricks, and Info to keep you on Track and making progress. I had quite a few major changes going on on this end over the past couple of months, that literally demanded my attention.

But that aside, let's get to it shall we.  

This past week it has become painfully apparent to me that your Comfort Zone Can Kill You.  I know, you think I'm probably overstating the problem for shock effect, right?   

Wrong!

I presently have a client, a former triathlon competitor, that originally came to me with concerns about his increasing cholesterol, as well as nagging hip and knee pain. As you would expect it was the usual suspects, tight quads and hip flexors, rounded shoulders from way too many hours in front of the computer, weak glutes from little to no activity since he stopped competing, and of course a weak core.  He regularly attended sessions twice per week.  In addition to those sessions, he was given homework to do so that we could rid him of pain as quickly as possible.  

Then life happened.  His job began to require him to travel 2 weeks out of the month and POW, the progress we had made slipped backwards. 

As you might have guessed, the homework he had been doing went out the window, the amount of sitting he was doing had almost doubled, thanks to plane travel, and on top of it all he was not able to keep his regular sessions.  So in essence he had gone back to the comfort zone that had originally created the pain and increasing cholesterol. 

After reviewing what had transpired we agreed that taking care of himself couldn't be something he would find time for, taking care of himself would something he would have to make time for.

You see we all have crazy busy schedules.  I completely respect that.  But what I also know without a doubt, is that if you don't make time for wellness, you will be forced to make time for illness.  Whether it's in the form of physical pain and discomfort or other more serious issues of health.

 Our plan was simple.  I created a program for him that would take no longer than 15-30 minutes to complete.  We agreed that while it was important to make his scheduled appointments, equally important was that he follow through on his homework each and every day.  That he make time to take care of himself -- whether he was traveling or not.

And honestly, I believe that is the difference between getting to your goal or just taking 3 steps forward and 2 steps back.  You've got to make time each and every day to do something for your health. Because just keeping with your same old comfortable routine, could kill you. 

Need a quick and easy stretch program to make sure you keep on track?

Try this one on for size. (Stretches to Keep You Out Of Pain).

 7 Most Important Stretches if You Spend Your Day at a Desk

No more reasons, only results!

More Tips, Tricks, and Info for That Summer Body

So it's Monday again.  Where does the time go?  No matter, it's time to give you some more information that will give you the transformation you're looking for before the summer ends.

The first important article I want to share with you is about motivation.  Yes, I realize that is typically my Wednesday topic, but this article came across my desk and I was impressed.  It basically talks about the importance of being clear why you want to transform your body.  Just wanting to be thinner is too vague.  Wanting to look good and fit into a bathing suit, while motivating, may not be quite enough to get you to change the habits that are holding you back.

Check this one out:  How to Give Purpose and Vision to Your Workouts

The second article I would like to share is about getting better results, and who doesn't want that, right?  I can't tell you how many people I see day in and day out, come into the gym, go through a half-hearted workout and then wonder why they don't see their body changing.  It takes more than just showing up to get the results.  Sure, showing up is half the battle, but the other half is putting in the work necessary to make those changes happen.  Coming to the gym to socialize won't give you the changes in your body you're seeking.

Here's 5 Tips To Get More Results From Your Workouts

And as you know me, I've saved the juicy one for last.  Thankfully over the past few weeks I've had several emails and a few personal inquires about how to safely do interval training.  I've always said anyone can do it, but it does take a bit of moderation to get the process started off correctly.  I think this article does a good job of giving you the quick and dirty on how to get started safely.  And then look out -- cause you're going to start seeing massive results when you apply interval training as your cardio of choice. 

Should You Be Trying High Intensity Training?

Quick, short and to the point!  Information you can use to make sure you see the changes you deserve.

Get On Track and Stay On Track!

Here's A Challenge For Your Chest Training

WOW! The group training class DYNAMIC X "The Anti-Boot Camp Class" is really taking off.  I want to say Thank You to all of you for coming out and supporting the launch of what I am sure will be the next wave of group training.

That being said, let's get right down to it.  It's Friday so it's time for a new exercise to add to your own private exercise locker.  I want to tell you that this video is from a project I am working on.  As you've probably guessed it's footage from my On-Line Training Video series.  It's a great way for those of you who don't live in the immediate Los Angeles area to get some serious private instruction on how to train properly and get results without injuries.

While there is lots of video to be cut and edited, stay tuned, we're working as fast as we can.

Today I want to share with you a well known exercise with a little twist -- Flat Chest Press with Dumbbells, Alternating.  Now at first glance the movement really doesn't look like much.  That is until you try it for yourself. 

It's a great exercise to add variety to your chest routine, strengthen your rotator cuff and believe it or not, provide a little challenge to your core as well.

I will caution you though.  Be careful with this one.  Start with a weight that is typically very easy for you.  The amount of stability needed in the core, chest and shoulders is no joke.

Time to Add Some New Exercises

I know you thought I forgot about you, but I didn't.  Putting the finishing touches on my packing as I am headed out for a much needed week of relaxation.  But I didn't want to leave you hanging without some more fuel for your arsenal.

Since this post is for Friday, that means it's time to share some solid exercises with you to make sure you're ready for the summer weather and lots of activity.

Way too often people believe they have to go to a gym to get a good workout.  The two movements I share with you today prove you don't have to have a gym membership to transform your body.

Try them out and as usual, let me know what you think.

The 6 No-No's of Gym Training

I've posted a great deal of what I consider excellent info over the past year.  But I have to tell you this is probably one of the most important posts to date.

Building on last weeks article "Is Your Ab Workout Hurting Your Back", here are 6 more no-no's for training at the gym.

You can train to look and function better without putting yourself in danger.
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Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush.

For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.

1. Seated Leg Extension
What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.

A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

2. Seated Lat Pull-Down (Behind the Neck) What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

3. Seated Hip Abductor Machine
What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

4. Seated Leg Press
What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith Machine
What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.

A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.

6. Roman Chair Back Extension
What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.

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So the next time you decide to do a certain exercise or machine just because someone else does it and happens to have a nice body -- think again.  Chances are their genetics have more to do with how they look and not the dangerous exercise they've chosen.  If you have a question, send me an email.  I'd be happy to help.

Mid-Week Motivation: DO IT NOW!

Do you remember the cartoon Popeye?  Remember the cast of characters, Olive Oil, Brutus, and who could forget Wimpy?

Do you remember one of Wimpy's favorite statements?  "I'll gladly pay you on Tuesday for a hamburger today?"

It seems like too many people are playing Wimpy these days.  They want results today, but want to pay the price of follow through and commitment on some other day or time.

I really wish it could be that way, but unfortunately . . . . . .

You have to put the effort in first, if you want to see the results later.

Now if you've been following my blog for any length of time, you know I don't have any powders to sell you.  I don't have any food bars, magic weight loss supplements, special shoes that will lose the weight for you, nor mythical exercises that work magic.

What I do offer you is honest to goodness, tried and true, reliable information and techniques that will get you results. Believe me, if there were an easier way to provide you with lasting body transformation, I would gladly share it with you.

The truth is, it's going to take some effort on your part first to see the results, later.  You can't have that hamburger today and not pay the price for it.

But let's be fair.  I'm not asking you to eat tasteless meals once or twice per day.  I'm asking you to eat 5-6 times a day.  That's the typical 3 of breakfast, lunch and dinner -- AND one morning snack as well as an afternoon snack.  I'm asking you to make sure that you have a protein, carb, and fat in each meal.  And though I may be out of line, I'm actually asking you to plan your meals in advance as best you can, so you won't be stuck eating food that sabotages your progress (think processed foods, or fast food).

No, I believe I'm giving you the real deal.

I realize we live in a world of instant gratification.  A world of smart phones, I-Pads, instant fame from reality TV, and all sorts of feel good now philosophies.

But there is one thing that will never change.

If you create a good plan, put in the work by taking the steps each day, you will get results -- Period.  There is no way around it.  You can accomplish anything you set your mind to doing.  I believe that about you.

Think about it.

All the things you're most proud of, all the things you've accomplished took some amount of effort and consistency to achieve.  If you take a look around, all those around you (not counting reality TV) that have accomplished success in any field, did it by taking the steps each day, each week, each month.

If success were easy, everyone would be lean, driving sports cars, and sipping their favorite coffee beverage while making deals on their smart phone or I-Pad. 

But this isn't a cartoon.  This is your life.  And the sooner you take the time to make a plan, and follow it daily, the sooner you'll see the results you deserve.

Need some help with recipes, stretch or exercise ideas on how to get out of shoulder, knee, or lower back pain, or some exercises to get you out of your workout rut?  Take a look in the left hand margin under categories and . . . . .


Go Out And Get It Done!

Need A New Exercise?

A hammer breaks glass, but forges steel. -- old Russian proverb

TGIF!

Hope you had a great week and this year is starting off well for you.

I want to make sure you have plenty of motivation and variety to keep you moving forward in your quest to transform your body.  Some of that comes in the form of information, tips and tricks, and some of it comes in the form of giving you new exercises to keep your choices fresh.  I know for me it's what allows me to keep myself motivated and pushing myself to the next level.

Last week I shared with you a couple of movements utilizing the suspension straps (Jungle Gym XT).  This week I'd like to share another movement that is specifically for the core. 

All too often people believe that doing endless sets of crunches and other assorted crunch type movements is all they need for a strong core. 

Nothing could be further from the truth. 

Training your core properly takes more than crunches.  In fact, in the not too distant future, most people serious about training their core/abs, will do fewer and fewer crunches.  The truth of the matter is crunches are towards the bottom of the list when it comes to training your core/abs effectively.  Research is beginning to show that crunches, the way most people do them, is actually damaging to your spine and creates lower back pain.  With so many choices out there to train your abs/core effectively and not risk damaging your spine, why bother taking the risk?

If you need some other ideas on how to train your core/abs effectively and not risk back injury, check out  My You Tube Channel. The core exercises are specified in the title.

As the quote above suggests, you have to use the right tool for the right job.  Strengthen your core without damaging your spine.

Here's A Little Twist To Your Training

I don't know about you, but I need variety in my training to keep me motivated and excited about my workouts.  I change my entire routine every 4 weeks, minimum.  I change:

• the grouping (push/pull integration) of my exercises each month,

• deciding whether I'll be emphasizing the use of dumbbells or barbell,

• whether I will be emphasizing unilateral style training (training one side of the body at a time- think squat versus 1 leg squats),

• what type of circuit style I'll be using,

• and of course how I want to group the body parts, as well as an assortment of other variables. 

Why?

Because it's not only an issue of the necessary mental excitement, but keeping the body adapting to new stimuli, and thus continuing to improve in conditioning (think lower body fat) and function.  More recently I've been trying to experiment with different training methods (think battle ropes and kettlebells).

Are you familiar with Suspension Training Straps?  My personal favorite is the Jungle Gym XT. 

It is a piece of exercise equipment that basically mimics the idea of the rings used in gymnastics.  This is a great piece of equipment to add to your training routine to keep things fresh and challenging. The true beauty of this piece, I believe, is that:

• you can go from one exercise to the next without resting;

• even better you can make the exercise more or less difficult based on how close or far you stand from the anchor point,

• and virtually every movement you do significantly engages your core.

Why is that such a big deal?

Because it means you can really push yourself to the end.  When you get fatigued using your standard weights (barbell or dumbbell) you usually have to either go find the another set of dumbbells to finish your set, get assistance from someone you trust, or "cheat" your way through the last few reps hoping you don't injure yourself in the process.  With suspension strap training, it's as simple as taking a few steps forward or backward to the anchor point.  Thus decreasing the chances of injury and increasing the chances of a kick butt training session.

Remember, the whole goal of working out/exercising/training, is that you can better enjoy your life on a day to day basis.  If you're not changing your workout a minimum of every 6-8 weeks, your not getting the best you could out of your training time. Today there are so many different ways to challenge yourself safely and effectively. Thus allowing you to make steady progress (think lean, beautiful, and functional body), and avoid or shorten plateaus.

Here's a little taste of Suspension Straps.  More in the coming weeks.

Tight On Time? Here's a Travel Circuit

They say "Time is the currency of the 21st and 22nd century".  If that's true then none of us has the time to waste doing things that doing work and don't produce measurable results.

It has also been said "Don't confuse motion with progress.  A rocking horse makes a great deal of motion, but no progress".

With those two quotes to set the tone for today's post.  It has been my intention this month to make sure you receive workout guides that make sure you get results and are not just a bunch of motion (waste of time).

Remember, whether you travel a great deal and can't make it to the gym, or just don't like the whole gym scene, there is no reason why you can't exercise and get results.  All it takes is a little creativity and few items of assistance. You don't have to make some huge investment to get a good workout or results.

Don't believe me, click on the video below.

Here's An Easy Circuit To Get You Started

WOW!  What a first week of the new year.  Talk about having to kick start the body back into reality.  Thank goodness it's Friday.  Time for a little down time and finalizing the plan for the first six months of the year.

Let's get down to business.

I received an email a few days ago asking for help.  This person states she travels a great deal and doesn't always have time to get to the gym.  Whether it's the weather conditions or late night business dinners, she states she has so much trouble staying on track when she's out of town.  She feels as though she has her nutrition down pretty well, but her workouts suffer tremendously.  She asked for my help with a travel workout that she could do to train her major muscles in about 30 minutes.  But she cautioned me, "don't make it too easy, I want to feel like I actually worked out.  My workouts help me relieve my stress, so please challenge me." 

Well here you go.

A simple to the point circuit, using only 2 types of bands, that trains the major muscle groups. Three times through is less than 30 minutes. Let me know what you think.

Get on track and stay on track!