iGO FITNESS

My daughter has chosen the Dark Side. [ORIGINAL]

2011-12-16T10:31:00.000-08:00

Muscle Up Project (Vol. I)

2011-11-21T11:00:00.000-08:00

Even More Thankful

2011-11-14T08:19:00.000-08:00

I think I've found a new Thanksgiving tradition. In keeping with the theme of my November posts for the past two years I'm going to put all of this into list form. I will, of course, keep it fresh and change what the lists are about each year but I think that format works for everyone this time of year. The content is more readily understood in this time where the days not only get shorter but also seem to run together.

So, we're going to revisit and remix a popular theme; what I am thankful for. One of the things I am thankful for is your participation in helping our (my goodness, there's THREE of us now!) business grow. That being said, I'd like you to make a list of 3-5 things you're thankful for and post them in the comments section. It can be a simple list or you can expound on each reason a little, if you'd like. Either way let's share and celebrate each other's joys. Here are mine (in no particular order):

1. Family- Ok, well family is always first--right? Definitions of family can vary widely from person to person but as I've said before I take that to mean the people connected to me by blood as well as those connected by a bond of experience. If you're reading this, its likely that I consider you to be family. I'm thankful for the health of my family and for the unending support I've received from each and every one of you. I've never been told there was something I couldn't do--by anyone whose opinion was of any value. I carry that support with me everyday and it pushes me to work smarter and harder to succeed. I want to take care of my family. Some day that will include the (grand)children my father so dearly desires but it will ALWAYS include all of YOU. I will always do my best to show my gratitude for your support by working hard to do all I can for your happiness.

2. Knowledge- We do live in extraordinary times. If there's something we need to know there's probably a book, research paper or news article written about it--that we can find and possess in a matter of seconds. This fact has allowed me to gain more knowledge in my fields of study (namely, fitness and performance) more rapidly and put it to immediate use. I've seen a huge improvement in the way I train and coach my clients and teams. I've been more effective, results have been better and I'm excited each and every day at a breakthrough made in a session, practice, or game. Knowledge is power and, well, this is some powerful stuff.

3. Health- Each day that we can move and express ourselves in a physical capacity is a blessing. Each day that we can walk easily without pain or pick something up from the floor without spending the next 3 days on the couch is a reason to be thankful. Its great to push ourselves to our physical limits (triathlons, muscle-ups, insane yoga poses) but its also good to remember that if we're not the first, the strongest or the most flexible that those quantitative things aren't the secret to quality of life. If we're striving for those things we're likely strong, flexible and conditioned enough to handle most of life's challenges.

4. Language- There are lots of different languages and modes of communication in the world. Some are verbal, some are signed, some seem telepathic and others are expressed through arts and sciences. I speak English, Spanish, body, music, art, sports, laughter and dreams. Through these mediums I can talk to almost anyone on the planet. Laughter has taken me places my native language couldn't go. Sports have allowed me to travel the world. I can dream together with others to create an exciting future. I can share a little bit of my soul with you each time you read my musings. Hopefully I've been able to inspire. Thank you for allowing me to share all of my languages with you.

5. Love- I love what I do. I love coaching, teaching, training. I love competing. I love working with two of my best friends. I love interacting with people and seeing the beauty of the human spirit rise above barriers of language, national origin, political affiliation, social status or rooting for the wrong sports teams. People share love everyday in smiles, hugs, helping hands, advice and food. I love being a part of the lives of so many extraordinary people. Its great to be reminded everyday just how many good--y'know, feel it in your soul good--people there are in the world.

The list could of course go on, but those are the things I'm most thankful for in this moment. I think it encompasses most, if not all, aspects of my life. I would love for you to share your thoughts and your lists with me and the rest of the iGO community.

Thank you for allowing me to make a difference in your lives, doing what I love to do. I am eternally grateful.

Are you Trying to Qualify for the Boston Marathon of Weight Loss?

2011-11-08T14:04:00.000-08:00

Are you Trying to Qualify for the Boston Marathon of Weight Loss?

Halloween Light Show 2010 HD - Thriller ( Michael Jackson )

2011-10-28T06:10:00.000-07:00

Namaste - Blooper Reel

2011-10-07T08:14:00.000-07:00

Get your Mojo Back with JoMo!

2011-09-26T16:01:00.000-07:00

5,6,8 Hour Energy and the Worx!

2011-09-26T07:13:00.000-07:00

If you've ever watched television for more than three and a half minutes or gone through the checkout line at a convenience store you've undoubtedly been bombarded with images of little gaudy plastic bottles promising that its contents will give you upwards of 5 hours of straight energy. Energy to get through whatever it is you have to do next, though I'm not sure what the dangers are concerning operating heavy machinery (supposedly none, right?)

The take home message from this sudden explosion of the energy shot market is that we have a seemingly universal problem in our society; lack of energy. We are over-scheduled and as a result usually overly mentally fatigued. In our case, the flesh is willing but the mind (central nervous system or CNS) is weak. This lack of energy can lead to a decrease in productivity and efficiency. Enter the energy shot. Swap your cup of coffee, with readily recognizable ingredients, for an energy shot with 2000% the daily value (DV) of B vitamins, undisclosed amounts of caffeine along with preservatives and artificial sweeteners. Are these shots the answer, or are they the ThighMaster of the fatigue world?

Energy shots and their popularity are indicative of a growing problem and their prevalence is confirmation of our preference for the short-term easy solution. Why get to the root of the problem when we can just touch up the exterior? It's the classic band-aid on a bullet wound, fresh paint on rotting wood or lipstick on a pig (though this comparison is rather unfair to the noble beings) scenario. You don't need an endless supply of band-aids, you need to stop getting shot. (You also need to sort out whatever made you think it was a good idea to put lipstick on a pig.) We all know the "what" is low energy and mental fatigue. The "why" is sometimes more complex but its usually one or more of the following: poor diet, lack of consistent exercise, excessive stress and inadequate sleep. You can delve much deeper into all of these issues and discuss the "why's" behind those as well but in the interest of contributing more to your mental stimulation than fatigue, I'll keep this more surface-level.

One of the most highly touted ingredients in these energy drinks are B Vitamins, which help promote healthy skin, hair, mood, immune system, metabolism, etc. Not too much wrong with that except the reason you'd need this overload of B Vitamins is because you weren't eating enough whole foods. For omnivores, fish and green vegetables would make it easy to hit the recommended DV of B Vitamins. For vegans, you can get most B vitamins through green veggies and supplement with fortified grains or vitamins for B12. So instead of taking a shot of energy every day, do what Mom says: eat your vegetables.

It's well known that exercise has enormous physiological benefits. Aerobic exercise (and I don't necessarily mean long slow distance, or LSD) improves the functioning of the cardiopulmonary system making it easier for your body to maintain life. The less energy spent keeping you alive, the more energy you have for living. Awesome. Resistance training helps promote a healthier metabolism, improve sleep patterns, reduce stress and boost the immune system. All of those benefits equal more energy and thus more opportunity to get stuff done. Again, no shot needed, just a solid training plan.

Excessive stress and inadequate sleep can be counteracted with a solid exercise plan and an improved diet. If these two things don't do the trick there are likely some deeper issues at play (there typically are anyhow). If that's the case, energy shots will only serve to add another layer between you and the issues contributing to fatigue. Consulting a qualified professional, while a bit more of a commitment than a preservative laced shot of liquid, will likely lead to some more long-term improvements in all areas of life.

You definitely know you need energy when you need it--just remember to ask yourself why. Is it because you stayed up late the past two nights due to homework, a newborn, or a nail-biting playoff game? Is it because you need more veggies in your life? Do you spend 15 hours a day stressed out because of ridiculous co-workers and obnoxious bosses? If so, what things can you do to counteract those forces placing extreme demands on your CNS? You can try eating better, determining along the way the barriers to doing that in the first place. You can work towards moving more, even as a means of physical and mental stress relief. You can let out your emotions in a bevy of constructive manners. Make small, doable changes. You'll find that not only has your energy increased but a host of other benefits have popped up as well. So, if you're drinking an energy shot right now or are getting ready to crack one open after you read this, do something positive with that extra energy. Spend the next 5,6,8 or 10 hours on something constructive: yourself.

The Plight of Muscled Americans

2011-09-16T09:19:00.001-07:00

The Daily Show With Jon Stewart

Mon - Thurs 11p / 10c

The Plight of Muscled Americans

www.thedailyshow.com

Daily Show Full Episodes

Political Humor & Satire Blog

The Daily Show on Facebook

NFL Combine Workout

2011-08-27T05:04:00.000-07:00

Best Core Exercise EVER (Remix)

2011-08-02T06:46:00.000-07:00

The Best Ever

2011-07-31T18:35:00.000-07:00

It's no secret that everyone wants the best; everyone wants to be the best, have the best phone/music player/missile launching device, find the best pizza joint in town. In today's scale rating obsessed world any and everything great is immediately compared to its contemporaries and forebears in a battle for the best of all time. Is it fair? Is our need to find the absolute best making us completely incapable of appreciating the downright fantastic things in front of us because we feel there HAS to be something better?

Every weight loss product or program sold on infomercials promises results faster than the next brand. Is that better? If you lose 10 pounds you lose 10 pounds, the time it took doesn't mean the risk factors you've eliminated are any different. In fact, the slower the rate the healthier it is for your body and the more likely you are to keep it off. Be best at keeping the weight off, not at losing it in 12 days. Be the best at making real changes in your lifestyle.

Those changes usually start in the form of diet and exercise, the two most recognizable factors influencing body weight. What to eat? How much to eat? When to eat it? What not to eat? These are all questions many attempt to answer with one-stop-shop solutions in the form of popular diet programs. Again, all claim to be more effective than the rest at getting those pounds running away from your body. So with all of the plans out there, what IS the BEST diet?

A balanced one you can realistically live with. Is that a cop out of an answer? Perhaps, but I think its the most logical one. If you can't sustain something, how can you expect the results to stick around? Obesity is a chronic condition and if you don't continuously treat chronic conditions the symptoms will return. That being said, you need a plan you can stick with and modify as your needs change. A balanced diet with lots of good vegetables, good protein (animal and/or other sources), and some fruits seems more sustainable than a lifetime of cycling through days 1-30 of a given diet plan.

There are many exercises claiming to be the single greatest exercise on Earth. Loving exercise and fitness the way I do, its a little tough choose just one. Even still, can one exercises really combine ALL of the components of fitness into one fluid movement? If so, what is the BEST exercise? It's the one you do. What good is touting the benefits of a kettlebell swing if a client can't or won't go near a kettlebell (none of my clients of course, they all love them)? How much does the back squat benefit a double-leg amputee? These things have to be put in context. The best exercise is the one that gets you closer to your goals. If you want to back squat 700 lbs. then yes, the back squat is probably the best exercise for you to do.

If you're looking for the best way to tone your butt, abs and thighs it's consistency. That's right, the best exercise is consistency. Be consistently diligent with your nutritional habits and consistently challenge yourself in your workouts. The latter simply means The Brazilian Butt Lift DVD will get you only so far. You don't need your butt (or abs or inner thighs) to burn, they need to earn. Which means they need to move against challenging loads to build muscle. As an aside, the inner thighs (adductors) are typically stronger than the abductors (glutes) so they'll be better helped by good nutrition than dozens of reps.

Making a priority of having a combination of a well-balanced diet andincorporating daily exercise and/or activity has so many benefits in terms of physical, mental, sexual, spiritual and emotional health. Studies have shown that on the whole people with good health habits have more energy, increased sex drive and typically have a positive outlook. Paying a little more attention to what you eat and how much you move can remove the need for that bottle of 5 Hour Energy (oh, but that's another story altogether). You might need fewer medications. You might connect more with yourself and loved ones.

Think of the best sports teams in history. The winners, the champions. Some of them had the best players at the time on their roster, others not so much. Regardless of the make up of the team there was one recipe for success, consistency. Hard work, selflessness, a dedication to doing the small things well and then repeating them to the point where they become automatic. A belief that the results will happen with faith in the method.

Find your method. Be open to new ideas and ways to improve, but do what works for you. Believe in that method, work for that method, sweat for that method and know that despite setbacks it will never break. You will never break. You'll keep climbing, inch by inch and mile by mile until you get where you want to go. And then? You'll keep going, because you're never going back to someplace you didn't want to be. It's not about the number on the scale, its about being better today when you thought you were at your best yesterday. Its about that tingling in your fingers and toes thinking "I'm going to be even better tomorrow." Stay consistent and stay committed; because even when you're feeling like you're at the top know that tomorrow is going to be the best. Ever.

Rome Airport Workout

2011-07-21T09:26:00.000-07:00

Yoga for Neck and Shoulder Relief

2011-06-30T22:26:00.000-07:00

Plank Progressions for a Healthy Back

2011-05-28T17:30:00.000-07:00

Four Minutes of Fun!

2011-04-20T05:05:00.000-07:00

March Madness Vol. I

2011-03-23T11:45:00.000-07:00

Better than Cardio

2011-02-17T17:33:00.000-08:00

Jack Lalanne 1000 pounds

2011-01-24T15:58:00.000-08:00

Jack Lalanne - Stop being so Tired

2011-01-24T15:49:00.001-08:00

Jack Lalanne - How to be a Champion

2011-01-24T15:49:00.000-08:00

Jack Lalanne - Fingertip Pushups

2011-01-24T15:47:00.000-08:00

Eleven for '11

2011-01-11T19:59:00.001-08:00

Sleddin' to the Oldies

2010-12-15T14:49:00.001-08:00

Basketball Core Strength

2010-11-02T19:22:00.002-07:00

Let Loose!

2010-11-02T19:22:00.001-07:00

Hockey Prep and Stretch

2010-11-02T19:22:00.000-07:00

The Real Survivor Workout

2010-10-14T13:21:00.000-07:00

Pull the Trigger

2010-08-12T21:03:00.001-07:00

Free Your Speed

2010-08-12T19:30:00.001-07:00

Kick Your Feet Up...

2010-07-20T04:37:00.000-07:00

Increase Your Speed

2010-07-20T04:35:00.001-07:00

Just Like Magic

2010-07-08T18:39:00.000-07:00

Magic. A word used to sum up the result of illusion, planning, fantasy, daring and skill being combined in front of a live theatre or (much less awesome) television audience. It's a simple explanation for a complicated process. How did that guy know what card I was thinking about? Magic. How was David Blaine even popular for that 15 minutes? Definitely magic. Its time-consuming to think that there's a perfectly logical explanation to a great many things--if you look deeply enough. (I'll admit that there are some things that don't need the joy sucked out of them by scientific reasoning, but we won't be discussing those things here). Everyone likes magic because one wave of a wand (or golden scepter, if I had my choice) and you can have anything your heart desires.

Companies hawking bogus fitness products and insane DVDs like that you believe in magic. That way, you'll listen when they tell you their system is the only one guaranteed to burn fat faster and have you itching to get into your skivvies at the beach. Well, just like any good stage show--there's a lot that goes into getting into shape. Sometimes its as easy as changing nutritional habits. Sometimes its requires the appropriate exercises--time, intensity, duration--along with the right diet. It gets more detailed when emotional, environmental, psychological and other physiological preconditions come into play. It's rarely ever that cut and dry.

It seems the more we learn, the more we realize that we've separated life into so many different fields of focus in order to gain a greater understanding of this eternal puzzle. The problem is, we often forget to put it back together. The body doesn't work separately from the mind and the mind doesn't work separately from the environment. When we take the fitness piece out and examine it we have to put it back in order to realize it is a part of the whole--and not the whole itself. Here's an example:

On a forum I visit, someone commented on the success of the German team during the World Cup (this was after the dismantling of Argentina) and suggested a link between their strength training and World Cup dominance. While it undoubtedly served the team well, I felt this statement overlooked how important tactics are in high-caliber matches. I doubt that there are huge discrepancies in fitness between the Argentines, Germans, and Spaniards yet looking at the results of their matches one would be forced to assume causality based on that logic. The Germans were likely superior to both the Argentines and Spaniards in terms of fitness (on the whole much taller and stronger) however tactical differences separated the sides.

No amount of strength programming can take the place of solid tactics on a field, court or course. Just the same, no amount of exercise can counteract poor nutrition for the typical trainee. (If you're a professional athlete you have a few more discretionary calories to taunt everyone else with but your performance would be hindered by too much junk). Exercise is a very important piece of the fitness puzzle--so much so that ALL of its benefits have yet to be discovered. (For some reason, up until like 5 years ago most studies were based on the benefits of cardiovascular training so the research is still a little lacking on resistance training). It is vital to maintaining a healthy mind and body for the duration of one's lifespan. It can't do it alone though and the body requires good nutrition, recuperative sleep, and peace of mind to really exact the maximum benefit from exercise.

Watch any of those infomercials with those amazing products that promise you amazing results in an amazingly short amount of time. Look at the fine print; they always stress that diet and other exercise were key in the results they can't guarantee. They also always throw in a meal plan (and act like they're doing you a favor), because they know that those results aren't going to be as quick in coming if you're still eating cake every night. If those DVDs help people get in shape, that's great. What they're missing however is all of the other components of fitness that you really only get with in a live fitness setting. They're missing the feedback that keeps energizing clients and trainers alike. They're missing the camaraderie derived from training with a fun group. They're missing the emotional connection that develops when you feel someone has your better interests at heart.

It takes a lot to put together a bajillion piece puzzle in three hours a week. To figure out where every little piece should be placed is quite the task, but its not something you complain about. After all, we're in this because we enjoy being creative when taking on challenges. There's more to pursuing a healthy lifestyle than meets the eye. It requires time, dedication, energy, knowledge, adaptability and a host of other intangibles too numerous to mention. It's not a unidirectional project. Your trainer has to match your level of effort or help you match theirs if your motivation is lacking. You have to decide to take a greater role in your own well-being. There's no plan, no diet, no pill, no vibrating dumbbell that will give you results without you actually following through.

Don't put your faith in the promises of fitness sorcerers and wizards who claim to have the quick-fix potion. If you are to truly succeed at living a healthy lifestyle you have to realize that the magic isn't sold on TV or via the Internet; the magic is you.

All-American Recipe (for the World Cup!)

2010-06-10T17:34:00.001-07:00

submitted by Erik G.

Healthy-ish All American Sloppy Joe's

1 Lb Ground Turkey

4 Whole Wheat Buns

1/2 Cup of BBQ Sauce

1/4 Cup of Ketchup

1 Tbl Spoon of Yellow Mustard

1 Tbl Spoon of Worcestershire sauce

1 Tsp of Cayenne Pepper

Salt & Pepper to Taste

On Medium heat use a medium sized high sided skillet on medium, add a little oil to the pan and brown the turkey meat. In a bowl mix all other ingredients together. Once meat is brown, stir in the sauce and let simmer for 30 minutes our until sauce cooks down. Serve on toasted whole wheat buns. For extra tasty Sloppy Joe's season the ground turkey as you would be hamburgers (Garlic & Onion Powder, Salt, Pepper and a little bit of chili powder)

Spicy Sweet Potato Fries

4 Sweet Potatoes (Peeled and cut into wedges)

1 Tsp of Olive Oil

1 Tsp of Chili Powder

1 Tsp Parmesan Cheese

Salt & Pepper to taste

Preheat oven to 350 and spray a baking sheet with non-stick spray. Toss sweet potatoes in Olive Oil, Chili Powder and Cheese. Place in a single layer on pan. Cook for 20-25 minutes or until soft on the inside, turning halfway through the cooking.

Steamed Broccoli

3 Heads of broccoli

In a steam basket place broccoli spears with about a cup of water underneath. Cook covered on high for 3-4 minutes after you see steam begin to rise from under the lid.

Soccer Adverts!

2010-06-10T14:31:00.000-07:00

Energize with Yoga!

2010-06-05T00:53:00.001-07:00

Sunset Beach

2010-05-20T13:45:00.001-07:00

Christian The Lion

2010-05-10T09:09:00.001-07:00

Golf/Tennis Dynamic Warm-Up

2010-04-30T06:56:00.000-07:00

Wedding Weekend Workout

2010-04-30T06:55:00.001-07:00

Spring Break!

2010-04-08T11:07:00.001-07:00

Arm Exercises to do Anywhere!

2010-04-06T14:19:00.001-07:00

As the days get longer and the temperatures get warmer, the harder it is to make it into a gym or do your inside workouts. Here are a few exercises to keep your arms toned that you can do anywhere. All you need is a friend or group of friends to work with. When working with a partner, choose someone who has similar goals as you. That way you can motivate and encourage each other to stay on track with your fitness plan. Use the following exercise to add a little variety or change of pace to your routine. Go through the circuit 2-3 times, have fun and challenge each other with each rep and set.

Shoulder Press – Partner one sits tall on a ball, bench, or chair with their feet flat on the floor, arms bent at a 90 degree angle with palms facing forward and elbows at shoulder height. Partner two will stand behind partner one and apply downward pressure into partner one’s wrists as partner one presses up. Do 10 – 12 reps and then switch partners.

Tricep Dips – Partner one does a wall sit with knees bent at a 90 degree angle and feet about shoulder width apart. Partner two will face away from partner one and place their hands on partner one’s thighs. Partner two can have their feet straight out in front of them or knees bent. Partner two will then lift and lower their body by extending and flexing at the elbow, or push your weight through your hands to extend the arms and lift the body. Do ten to twelve reps and then switch partners.

Bicep Curls – Stand facing each other with partner two hold partner one’s wrists. Partner one will start with their hands at their sides and lift their hand to about shoulder height by flexing at the elbow. While partner one is lifting their hand partner two is applying downward pressure throughout the movement. Do ten to twelve reps then switch partners.

-Ellen D.

Painting in Broad Strokes

2010-04-04T16:37:00.000-07:00

I'm excited to share some mind-blowing, revolutionary, you'd-better-sit-down-for-this news with you: everybody is different. That's right, we're all just a bit different--from the style of music we like to listen to all the way to which foods we love to eat. It's good that we are, otherwise we'd never learn anything new and life would become pretty boring by the time you turned six-years-old. For fitness and wellness professionals however, this presents a bit of a issue. We need to reach as many people as possible with digestible morsels of the right information to help them succeed--but its tough as often times we have never laid eyes on these people. Imagine helping someone with home renovations without having been to the property or having seen a building plan. You could mumble some things about stairs, windows, and support beams but there's no guarantee all of what you said would be applicable to that particular house.

There are certain concepts that can be applied fairly broadly. Eating small to moderate meals frequently throughout the day is something that works for the majority of individuals in terms of helping to regulate metabolic functioning. When you delve into what to eat it can get a bit trickier. What doesn't work quite as well are recommendations based upon some mythical baseline (especially when the majority of clients fall outside of the brackets).

Recently, a client pointed me to a story that suggested women over age 40 who didn't modify their diet needed moderate exercise (mainly cardio) at least 1 hour per day to prevent weight gain. Why? Is there a calorie deficit than can only be achieved through exactly one-hour of cardiovascular exercise? Is there a magical change that occurs within a woman's body after an hour of continuous exercise? Ignoring the fact that no recommendations were made about appropriate rest and recovery the suggestion suffers from a lack of specificity. A simple percentage of maximum heart rate (max HR) or calorie deficit to shoot for would make this idea more reasonable. It also makes it modifiable. If the goal is to burn 200 calories or keep the heart rate hovering around 75% max HR then the modality (cardio, resistance training, sledgehammering) doesn't really matter.

There are new studies being done every day that show that similar, if not better, benefits can be achieved through anaerobic interval training, resistance and other training styles that are metabolically demanding (popularly called 'metabolic training'). A recent study done at the University of Wisconsin-Lacrosse revealed that certain kettlebell protocols could burn over 200 calories in a 20 minute bout. Why wouldn't this be among the recommendations for time-pressed women looking to get or stay in shape? Kettlebells of course don't work for everybody, but the idea that multi-joint or compound training can burn loads of calories in minimal time is too powerful a conclusion to ignore.

Recommendations need to change to include this new research. It's time for more specific information that will really help people make changes, as opposed to simply increasing the amount of suggested time they read People and US Weekly on the elliptical machine. Let's put the one-hour of cardio in a context that works for people and leave the broad strokes for home improvement projects. I can say that without even looking.

3-10 Workout

2010-03-11T13:44:00.002-08:00

Shirt Off Workout #2

2010-03-11T13:44:00.001-08:00

The Why

2010-03-10T08:46:00.001-08:00

Lions roar. Peacocks proudly display their feathers. The hummingbird hovers gently in midair as though it alone has found the secret for stopping time. Animals put on these displays for a variety of reasons. Some do it as a show of supremacy, others, to woo a potential mate or simply to do things the best way it knows how. Rarely do animals perform any superfluous action; there is little wasted movement. Every action and intention is predicated on the essential requirements for survival: access to water and food, procreation, and physical and mental stimulation.

Why then, do we move? Why do we push ourselves to endure the arduous tasks of lifting, pushing, pulling and throwing heavy objects. Why do we engage in sport? In dance? In show?

I believe we move for the same reasons we think and dream. We want to see what our bodies can be capable of once we convince our minds that we're ready. We want to know how far we can go. We want to know if our bodies are able to keep up with the demands of our mental creativity. How high can we jump? How fast can we run? How many flips, turns, or spins can we do before we land? The answers may never be known and that's what keeps us on the quest for more.

Perhaps you workout because you want to show the world (other dudes at the bar) how tough you are. Maybe you just want to look good at the beach (or naked in front of your friends and co-workers, as one client put it). Or maybe you just want to live a long, healthy, and fully functional life. Whatever the reason, remember that reason is purpose. You could move for the sake of moving, or because you've heard its the best thing since before sliced bread. Or, you could move because you care. Some things in life are out of our control. We should recognize that and capitalize on the things we can control. Sure, pushups might not cure cancer but they can help prevent a broken wrist. Squats might not keep you from experiencing heartache but they can keep you stronger and more independent for longer. May innately we know what is good for us and we've created ever evolving ways to express our basic need to move.

Of course, accolades and winnings drive our movement in some part but ultimately all sport is merely a celebration of what the human body can hope to perform. Our fanaticism is testament to how much we value those achievements. Our zeal in pushing the limits of human performance has yielded countless theories, a litany of lingo and enough equipment to circle the globe four times. It has also reinforced a simple truth: movement is survival.

For our ancestors, a lack of mobility meant they wouldn't find berries, vegetables or animal prey. Even worse, they might become prey themselves. For our more recent forebears a lack of movement meant no social mobility as class structures and caste systems effectively quashed any thoughts of self-determination. For us, lack of movement means pain, injury and other maladies. If we are to survive, we must move.

You never know what's coming next, but you will always know how much you can rely on your training to kick in when it becomes necessary. Hopefully, you'll only really need the extra strength and endurance for helping friends move furniture or maybe wrestling a sibling. However, its likely that you may find yourself or someone else in a situation that calls for extraordinary measures to be taken. You will be ready. Tutor your body well and it will pass the test. Whatever you do, do it to the fullest and move like your life depends on it, because it does.

Rock and Roll

2010-03-01T12:38:00.001-08:00

Dynamic Bodyweight Warm-Up

2010-02-18T07:36:00.001-08:00

Shirt Off Workout #1

2010-02-18T07:35:00.001-08:00

Slide Show

2010-01-31T13:12:00.001-08:00

Eat!Eat!Eat! (Breakfast, Breakfast, Breakfast)

2010-01-07T14:37:00.001-08:00

Old Year's Resolutions

2010-01-01T12:14:00.000-08:00

The arrival of a new year means more than simply swapping calendars and forgetting to write the new year on checks and bank deposit slips for the next month. It brings an energy all its own--its a time for new opportunities and fresh perspective. It is a time for sincere commitment to whatever goals or resolutions you might have. The important fact to look at is while the year may be new, the mission certainly isn't. Perhaps its been picked up, dusted off and repackaged, but chances are that you've wanted to achieve certain things for a while longer than the past 12 months.

So what makes January 1st a better starting date than say, March 15th? Its likely that we tend to ignore dates that aren't anchored in personal or cultural meaning. That is, its much easier to say "I want to get in shape--starting January 1st" or "I want to lose 5 lbs. by my friend's wedding" since those are dates that have special meaning and that you aren't likely to soon forget. It's much tougher to focus on the everyday grind if there is no foreseeable landmark in the future.

That's why when helping clients to plan their goals trainers are often taught to think of short-term (3-6 months), long-term (6 months- 1 year) and lifelong (think "maintenance") goals. Its a great tool to help add significance to otherwise arbitrary dates a few months down the line. Hopefully all of the goals are complementary, in that achieving the 3-6 month goal will help you climb higher and be in a better position to reach the long-term goals.

Still, a monthly challenge can seem daunting. Each day that doesn't go exactly as planned can seem like a huge setback. Our bodies (and schedules) fluctuate quite a bit--so daily assessments should be understood in that context. A weekly check-in is a bit more accurate in determining progress. So pick a day. Maybe Friday if you find that you are generally less active on the weekends. Perhaps Monday if you tend to get a late jump on the week. Whatever the day, stick to it regardless of how you think your week went. It will provide you with a consistent frame of reference through which to view your accomplishments. It will also make things more manageable. Instead of thinking "I want to lose 5 lbs. this month" and wondering when and where those pounds will mysteriously disappear--its easier to think "If I work hard, I will lose 1lb. this week". Over the course of the month 4 successful weeks will likely net you 4-5 lbs. in weight loss.

Mathematically it is simple, but in the real world it just isn't so for most people. Work and family get in the way of our personal aspirations. Menu items at restaurants are sometimes more deceitful than they appear on the surface. The work seems hard, time-consuming and stressful. Shouldn't there be an easier way? Just remember, almost nothing happens overnight, not your current situation and certainly not the goals you have to change that. There is no one-size-fits-all doctrine except that you must do something--and continue to do it.

As long as you eat, you must burn calories. As long as you spend hours in a flexed and rounded position you will have to do some hip and spine extension. Our bodies unfortunately are not slow-cookers. You can't just set it and forget it. To extend the metaphor, you can afford to go out to eat every now and then but most days you have to cook--from scratch. It's hard work, but its also rewarding. As far as what approach to take, what utensils and ingredients to use, that is entirely up to you.

Think about what your goals are and what they mean to you. See what's connected and that may help you to simplify your life and reduce some of the stress that comes with goal-setting. Think about how long you've had these goals. Some of the revelations may surprise you. Hopefully you'll see that making progress in one area of your life has a wonderful ripple affect and positively influences other areas.

Don't fill a new year with new goals that cover up the older, more essential ones. Tackle those old goals in the new year with new purpose, vision and drive. Make this the year you start making extra time to take care of yourself. You have to be at the top of your list. Everyone else you want to help will be better off for it. Give the old you a brand new start. You deserve it. Happy New Year.

It's Not All Downhill

2009-12-25T13:56:00.001-08:00

Winter Warm Up

2009-12-20T16:57:00.001-08:00

Driving in (Ab) Circles

2009-12-15T09:53:00.000-08:00

From the earliest sculptures to nearly every magazine cover at the newsstand or check-out line, chiseled abdominal muscles have been desired and revered. It should therefore be plausible that one might make it through the fad TV ads without so much as raising an eyebrow. While this is typically the case, I am sometimes overwhelmed by the prevalence of certain products or pieces of equipment that seem to be a waste of time. When my fitness senses are affronted, I must respond in kind.

The product drawing my ire these days is the Ab Circle Pro ($200). Common sense would tell you that staying within a two-foot radius for an entire workout is likely to be ineffective. However there's something about celebrity spokesperson Jennifer Nicole Lee's shredded physique that makes even the most rational minds question whether or not there is actually some merit to the system. Having not actually tried it, it would be irresponsible to say that you can't get a "workout" by using the Ab Circle Pro. Although I would argue that you could complete the same workouts with one or two of those kids floor scooters and get a much better workout for a tenth of the cost.

The floor scooters actually would provide a much better workout for a variety of reasons, chief among them: freedom of movement. With the Ab Circle Pro you are trapped in a flexed position--precisely what you've likely been doing for the last 8+ hours at work and in the car. A floor scooter would allow 360 degrees of movement, in all three planes of motion. The marketing team for the ACP views this as a positive, stressing that the set up keeps the spine in neutral alignment. While this is true, it keeps the hip flexors in a shortened position can be just as detrimental to lower back health as excessive lumbar flexion (rounding the lower back). Also, using the handles (which seem essential for safety) forces the user to flex the shoulders and keep them in an internally rotated position. This just exacerbates the probable muscular imbalance between the anterior muscles of the torso and the muscles supporting the shoulder blades. So by keeping your back in neutral alignment, the ACP is also reinforcing poor mobility and movement patterns which are bad for your entire spine.

In fact, the ACP is generally a postural nightmare. The key to have a fully functioning body is to have it function as well as possible in every direction. That's flexion and extension, abduction and adduction, and rotation. There's a little forward and lateral flexion and even abduction and adduction. There's very little rotation in the hips and seemingly none in the thoracic spine, the two areas where most people could use more mobility. With the other movements a full range of motion is never fully achieved.

Most consumers are attracted by the relative quickness and ease with which results are purported to be achieved. In this busy day and age, who doesn't want the most bang-for-the-buck, easy, quick fix exercise to look like the airbrushed models on the magazine covers? There's nothing wrong with wanting to condense your workout and filter out the unnecessary. However, your workout should still be work. A combination of multi-joint and multi-planar exercises completed with short rest periods will provide the anaerobic fat burning properties of interval training and the corrective movements essential to joint integrity as well muscular strength and endurance. Here's a sample workout guaranteed to get your heart rate pumping and strengthen your core:

(Repeat Series 2-3x with 1:00 rest in between)

Rotational Squat-:45

Side Plank- :45

Glute Bridge with Elbow Drive- :45

Side Plank-:45

T-Pushups-:45

To increase the intensity of the workout, simply reduce the rest period by no more than 10 seconds per week.

This workout requires no equipment and takes less than 25 mins with warm-up and cool down. Better still, it can be modified by adjusting the difficulty of the individual exercises as well as the rest periods.

To conclude, the Ab Circle Pro

might provide some muscular strengthening and a bit of a heart rate response but the reinforcement of poor movement patterns far outweighs any minimal returns the consumer can hope to see. If you are determined to wheel your way to fitness (which can be quite effective) a $20 scooter can achieve the desired effect of the ACP with more joint integration to boot.

Partner Bodyweight Workout #4

2009-12-07T12:32:00.001-08:00

Partner Bodyweight Workout #3

2009-12-07T12:31:00.000-08:00

Partner Bodyweight Workout #2

2009-12-07T12:30:00.002-08:00

Partner Bodyweight Workout #1

2009-12-07T12:30:00.001-08:00

Family In, Calories Out!

2009-11-23T14:34:00.001-08:00

Wrap Up

2009-11-08T15:26:00.000-08:00

Knowing that you were waiting on pins and needles for my return, I thought I'd better let you know in a timely fashion. I made it back safely, albeit quite a bit tired (not too tired for soccer tonight, however). As you can surely tell, the weekend was absolutely wonderful. The only downsides were the $300 bananas and the cooler than average temperatures.

Exorbitant fruit prices aside, I learned a great deal about myself, other trainers and best practices this weekend. There are things that we can all tighten up on--that a good deal of us know, but sometimes overlook when training our clients. The great thing about this weekend was being around so many motivated, passionate and talented individuals. It was great to watch people with different styles applying themselves to the same workouts (i.e. TRX Heaven). With the 500+ trainers and group exercise instructors at the forefront of the fitness revolution, we're well prepared for the battle against obesity, disease, apathy and misinformation.

I made more significant connections with a few of the participants this weekend and tops amongst them was my Conference BFF Jacqueline. There was an organic ease to our friendship. We had a healthy competition between us that led to taking a lot of the activity sessions and trying not to be outdone by the other. She held her own in every session, save a little mishap when backpedaling. I imagine she would have done well at the 7:00AM TRX beat-down if she were a bit more of a morning person. (Note: The night before we partied with her sister's friends, and I beat her at pool, so we were up pretty late). Anyhow, it was great to meet a trainer whose shoes I was in a few years ago. I wouldn't say that I mentored her by any means, but I think her situation is becoming more common and that does present the opportunity for mentorship and guidance. I definitely applaud her proactive approach to the profession--flying out to the event to strengthen and refresh her foundation--that's the type of responsibility we all need in this field. I wish her the best, and encourage her to get a TRX should the opportunity present itself.

Pretty smooth segue into one of my favorite events of the weekend. This is getting longish, so I'll just give you a brief synopsis rather than the full play-by-play.

Approx. 22 TRX systems.
44+ participants.
Fraser Quelch (Lead Educator for TRX and all around amazing dude)
Full-body movements and timed circuits

Burpees, squat jumps, split jumps, single leg explosive lunges, pushups, bear crawls--all of your favorite exercises--we did them in droves. It was a blast. You know I'd never put you through anything I wouldn't do myself. It was funny to hear all of the trainers complain about burpees as their clients likely do. I reminded them that they make their clients do them, so they'd better walk the walk as well. They responded by making sure that I performed the most challenging modification of any particular exercise. It was a great Sweat Fest. Watch out, its coming to a home near you, oh so soon.

Keep going...

Cory

2009-11-07T06:52:00.000-08:00

The hotel (and my long late-afternoon shadow).

2009-11-06T18:52:00.000-08:00

TRX Heaven

2009-11-06T18:37:00.000-08:00

Yes, this is heaven.

So I met a few more fitness celebrities and colorful characters today. It was a blast. I did two workouts--one with resistance tubing (which actually kind of kicked my butt) and a great yoga class (gotta go outside of the comfort zone every so often). Both challenges were very enjoyable. I was able to meet a few more folks this way as well since these sessions were more interactive.

I do have a lot more scientific back-up for the things that I tell you are right, so be prepared for the law that I will lay down when I return. Until then, enjoy the photos and of course, stay classy.

FIRED UP!

2009-11-05T16:32:00.000-08:00

I'm pretty tired after the first day, but I have been like a kid at an autograph signing today. A few of my industry heroes, and others who are amazing in their own right who work with other leaders I've been reading and following for the past few years, have presented today. I had the opportunity to speak with one guy for a few minutes and that made my day. I also found that I've been doing a good job of keeping up to date with all of the latest developments in the fitness world. That was comforting.

I was able to learn a lot of great things that take me more in depth into why we do some of the things we do. I found new ways of looking at things we'd been doing right, but now I realize how much more benefit they have. I am not sure if I've transmitted all of that clearly enough in the past--so expect a lot of explanation to come in the future. The presenters are all excellent and the content is thorough but digestible. I suppose it just seems so intuitive that exercise (specifically resistance training, but including cardio in many cases) is good for you that exactly why often goes overlooked.

I was reminded today in bleak numbers about the incidence of childhood obesity, osteoporosis, breast cancer, multiple sclerosis and a host of other diseases just how important this mission is that we're on. I can throw numbers at you all day but the number one goal is to make sure you keep enjoying yourselves as you work toward a better you. All the good stuff just sort of happens on its own after that.

Stay Classy.

5 Reasons Why I'm Thankful

2009-11-05T06:54:00.000-08:00

1. Family.

I have been blessed with an incredible family. I have two beautiful parents, two wonderful sisters and a brother who is my best friend in the entire world. I also have hilarious aunts, uncles and cousins. Beyond that there are countless individuals I have come to know and include in my definition of family. I like to think that if we've known each other for more than a day,we're family.

All of you have been an incredible addition to my family. I am thankful for the joys that we've shared, the struggles we've overcome and the challenges that lie ahead. I truly love training with each of you because I truly love being around you energies, thoughts and passions. I've experienced so much through your experiences. It really is priceless. I am thankful that I know so many wonderful, caring, giving, warm and loyal people.

2. Health.

Each day (and after each soccer game) I take time to appreciate how fortunate I am to have full use and control of my body. I know that life would be much more challenging if I were differently abled in any way. I am inspired by the ability of people with different physical challenges to overcome them and do incredible things. I like to honor them by using my abilities to the fullest.

I am thankful for good overall health. I feel fortunate that I haven't had to battle any major illnesses and that a good number of my family (all of you) and their relatives are in good health. I appreciate that I have a profession that allows me to spread as much healthiness as I possibly can.

3. Opportunity.

Thank you for giving me the opportunity to combine my passions into a fulfilling and exciting career. I love being active, I love helping people and as a result love seeing people happy. I want to make a difference. I'm thankful that I have the opportunity to do that on my own terms.

Throughout my life I've been given so many opportunities, I feel like I am now repaying some of those by attempt to build something bigger than myself. I have to show everyone who's taken a chance on me that it was worthwhile. I've been too fortunate not to do something about providing similar opportunities to others.

4. Success.

I'm grateful for the things I've been able to accomplish thus far, especially with regard to my clients. Sure, I love reaching new personal milestones--but I'm far more excited when I've helped another person in reaching theirs. I know I've said this before, but its still true. Every bit of progress we make, every pound lost, every movement restored, every pain-free week is an accomplishment worth applauding.

I'm so glad that I'm able to bring a healthy lifestyle to more people and that I've been working on getting better and better at that each day. I'm happy that we've reached quite a few goals within this (not even a full) year that we've been working together through iGO Fitness. Half-marathons, reduced back pain, weight loss and great magazine covers are among the many achievements that remind me of how successful we've been. We do have some lofty goals but if we teach ourselves to fly, the stars no longer seem out of reach.

5. Happiness.

I'm happy. I've always had a sunny disposition, but I smile sometimes when I think of all of the other reasons why I'm thankful. Happiness is certainly not overrated. It makes you want to move. It makes you treat people better. Happiness makes you treat yourself better.

I'm happy because it would be far too easy to be living life in a way that was not as holistically fulfilling as the life I currently lead. I'm happy because I reached this point in my life in such a way that it seems natural and "meant to be". I'm happy because I get to share my life and my experiences with you and grow more in the process. I'm happy because I have every reason to be. You all are a big part of that happiness. I hope that I can continue to be a little part of yours.

Thank you.

Back to College?

2009-11-04T17:39:00.000-08:00

Ahh, sunny California. The journey was smooth, aside from my despair in the food court at O'Hare airport. I probably stood in the middle of the food court looking lost and desperate for a good ten minutes until I settled on a salad and a smoothie. It seemed like a breach of airport ethic to get anything other than McDonald's, Starbucks or a Bloody Mary.

Thankfully that was enough to get me to San Diego without incident. I got to the hotel, checked in and then immediately set about looking for a place to do chin-ups. My first tour through the fitness center revealed a Smith machine, treadmills, ellipticals, a recumbent bike, dumbbells, medicine balls, resistance tubing, a cross cable machine and a few miscellaneous pieces of equipment. No chin-ups I thought. Crushed, I went outside looking for a suitable alternative. It looked like I would just have to break the rules and use the Smith machine as a chin-up bar. It seemed for a moment that I would have to dust off some of the old workouts I used to do in college.

To my delight I discovered that I had overlooked the chin-up bar in the center of the cross cable machine (they usually have more distinct handles that can be seen from afar). I did see some behavior in the fitness center that could provide material for three to four rants. It's still not acceptable to read in between sets of bench press, in case you were wondering. It's also not acceptable to read in between sets of bench press and wear sandals. I made a few friends in the gym thanks to some explosive medicine ball pushups and my declaration that I don't really use "the iron" anymore. People were surprised that we have effective sessions and programs without iron made resistance. Looks like we're still on the cutting-edge.

I definitely enjoyed speaking with the folks I met in the gym. We shared stories on how we got into training, why we love it and what protocols we like to use. I know there's so much more to come. Until then, keep going!

-Cory

Be Thankful, Be Inspired

2009-11-04T17:33:00.001-08:00

Cool Runnings

2009-10-27T17:35:00.001-07:00

Keep Going...

2009-10-04T17:49:00.000-07:00

Six o'clock in the morning is energizing during the summertime. The sun smiles gently through bedroom windows, birds sing the world awake and runners' sweat drops like warm raindrops on the asphalt. You virtually hop out of bed. Your muscles feel pliable, your body feels capable. You're ready to pack an entire day's worth of activity into one morning. Your feet hit the floor and your bed is but a distant memory.

Six o'clock in the morning (in most parts of the world) in the fall is an entirely different story. You can barely make out the edge of the bed in the darkness. The sun feels as far away as tomorrow, the outside as inviting as a cemetery and your covers try to gently coax you back into their grasp. Slowly, one foot and then another, you manage to reach the cold and spiteful floor; all the while longing for the pleasure of fifteen more minutes of sleep.

Six o'clock in the morning (or whenever you personally get out of bed) during the fall is crunch time. Dark and cold nights, notorious for sapping workout energy, are upon you. The tantalizing aromas of your favorite comfort foods dance in your nose. Salads and after-dinner walks were a pleasure during the summer months. What then do you do when it seems that the forces of nature themselves are working against you? Fight back.

You can fight nature with an array of tactics. The first is love. Learn to love the crisp air that stings your lungs awake. Love the crunch of the leaves beneath your feet. Love the serenity offered by the stillness of dusk (also, please love yourself and wear some sort of reflective gear in the low-light hours). Second, make adjustments to old-time favorite comfort foods to make them better for you. It's as simple as taking a second-look at recipes that you never question and determining what you can substitute. Third, if you can't control the weather outside--control it on the inside. Play some tropical tunes and turn up the heat with vigorous exercise.

What's important is that you establish healthy habits when its the hardest so that when the spring and summer roll around living your healthy life is a breeze. It's tough to find great fresh produce and the will to exercise when your options become limited by the weather. Make the decision to step up your efforts during this time. Make the change when you assume its most inconvenient for you. You'll start to prioritize your health and longevity and realize that you have more time than you think to make your life here a better one. Start right now. Miserable can become magical. Frustrating can become fruitful. Whining can become winning, but only if you start. The good thing is that once you start there's only one more thing to do: Keep going.

Fun with Fútbol

2009-09-29T16:01:00.001-07:00

Swing Low, Sweet Circuit

2009-09-08T14:07:00.000-07:00

Mad Scientists

2009-09-07T19:16:00.000-07:00

We are all part of a great experiment. On that much, I'm sure we can agree. (Beyond that, the theories are too numerous to discuss here). There are a lot of pieces to this seemingly infinite puzzle and we've put quite a few of them in their proper places. As a species, we've advanced so much in so many areas that it is dazzling. The simple fact that I am not forced to dip a quill feather into ink to meticulously pen this piece by candlelight is something to applaud. We've made large advances in the fields of Health and Wellness as well. We can diagnose, treat and in many cases even prevent the onset of a variety of ailments.

Despite all of these advances science is, perhaps as a metaphor for our lives, a work in progress. There are many theories that have yet to be fully proven, many effects without definite or singular causes. Some are simply wanting for more attention. For example, only toward the end of the 20th century did the medical community begin to recognize that women weren't simply smaller versions of men--that they were indeed different. With this information the health community is now able to create prevention and treatment programs that address the specific needs of women rather than the generic needs of the condition.

Heart disease is one example. It is the number one killer of women in the United States yet much of the awareness efforts have been male centered or generic. Heart disease is largely preventable but many women weren't taking the necessary steps to combat it simply because they lacked the basic information. The statistics are staggering but because heart disease isn't viewed like breast cancer as "a woman's disease" less time and resources are dedicated to preventative care.

While heart disease has clear risk factors and a clear correlation between the removal of those risk factors and an increase in heart health, other conditions such as pancreatic cancer still present many questions yet offer fewer answers. Some of the same risk factors that can lead to heart disease also increase the likelihood of the onset of pancreatic cancer (smoking, obesity, advanced age and family history), yet researchers are still unsure as to how much exercise and quality nutrition help in reducing the risk of disease. In other words, a healthy lifestyle does a lot of good--it just hasn't been scientifically proven how much.

That's where you come in. You are all scientists in this experiment and your efforts to improve your own lives can help improve those of countless others. What lifestyle choices have you made that can be realistic and successful for a wide range of people? How much has it improved your blood pressure and cholesterol levels? How much has it reduced stress and the occurrence of migraines? These are all questions the scientific community has no precise answer for, but you are doing your part to help. Prevention (and hopefully) cures will be a reality for a variety of ailments simply by taking the best practices of people who've led healthy lives and applying them and modifying them for the population at large.

There is scientific data to support a lot of the advances we've made thus far. What's most exciting is what has yet to be discovered from the efforts that we're all making today. So when you're feeling uninspired remember that you are doing pushups for a purpose, you run for a reason you do crunches for a cause. Sure its to live a long, healthy life and look good as you live it but its also to give future generations that same opportunity. You are the practical application of the theories we discuss and debate in classrooms and at conferences. It's great to see what's possible in a lab setting but its much more fulfilling when that lab is the real world and there are no control or placebo groups. When everyone and everything is a variable. When the right formula emerges from that scenario its nothing short of mad science, and that is beautiful.

Can You Dig It?

2009-08-29T05:01:00.001-07:00

Strength for Endurance

2009-08-13T15:40:00.001-07:00

Sports Series (Part One)

2009-08-03T21:55:00.001-07:00

Where is the Love?

2009-08-02T13:44:00.000-07:00

I love soccer. I also love music, fitness, philanthropy, and stand-up comedy. For one reason or another these things have always made me happy. Everyone has at least one thing that they'd be content doing everyday for the rest of their lives. Fortunately for my attention span I don't have to narrow it down quite that far.

The point is, we all have something that we thoroughly enjoy--be it our profession, hobby or simply something we watch from afar. Its terrific when the things we love and the things we must do coincide. For example I love exercise. I thank my lucky stars routinely that I am able to pursue a career that allows me to be active for the greater portion of my day. (I'm usually able to infuse some if not all of my other loves into sessions with clients).

It's no secret that many people do not love exercise. Some dread working out until their session starts (some continue to dread throughout), but most times feel better about it once their adrenaline kicks in. People who don't love to exercise probably never will--but it doesn't mean they won't stick to a training program and see some results. It's a matter of viewing the exercise as a means to an end, as opposed to the ultimate goal itself. You don't love doing cardio? Fine. Do it because you're going to love your walking tour of Rome a lot better if you don't have to stop for air every three blocks. Hate squats? I'm sure you hate moving as well but strong legs and a strong core will help you get through it more quickly and come out injury-free.

Think about what you love and how much more enjoyable those things are when you're as healthy and as capable as you can be. That's why you exercise. That's your motivation. Hopefully you'll set some fitness-specific goals along the way, but the long-term goal should be to maintain your health so you can do a whole lot of lovin' for a whole lot longer.

The Fountain of Youth

2009-07-18T05:28:00.000-07:00

Towel Stretching- Upper Body

2009-07-06T06:42:00.001-07:00

Re-Definition

2009-07-05T20:00:00.000-07:00

You may or may not have been a fan of the late Michael Jackson's music, but there's no denying that he helped shape the way you experienced music from the time he first took the stage. He changed the rules as far as what it meant to be an entertainer. Of course he was certainly helped by technological advances that allowed him to create one-of-a-kind videos, instrumental tracks and signature dance moves (see: The Lean).

Among the many lessons we can learn from MJ (he taught us that flooding pants were indeed rather cool) is the idea of re-definition. He set goals, skyrocketed past those and set new ones. He constantly added on to what it meant to be a pop superstar. Nowadays artists looking to score with the tween to twenty demographic have to have entire media firms just to stay relevant.

It works much in the same way with personal ambitions. Everyday we add and subtract pieces of ourselves trying to freeze that moment in time when we love everything about us. Fortunately we're fluid beings. We were meant to move, change, grow. We were meant to dance and sing. While the songs will change from day to day, week to week, the internal rhythm that pushes us to take action should remain constant.

I swore that I would never be able to teach a Cardio Fitness class. It just wasn't me. Recently, after experimenting with a pair of clients I realized it is something I can do-- I just have to add my own flavor to it. I'm constantly re-defining what being a trainer is. To me, its more than just someone who can show you 20 different ways to squat. It's about understanding your clients, knowing their tendencies, balancing their likes with their needs and really motivating people to (marginally, at least) enjoy exercise.

2,000 years ago fitness meant survival. You had to be able to outrun, out jump and out muscle any prey or potential predators. 20 years ago fitness meant sweating to the oldies in bright spandex or pumping serious iron in a testosterone-filled man-cave. Today we combine those two modalities and create awesome workouts that have real-life carryover, but also help us achieve the aesthetic we seek. Today we use stones, dumbbells, stability balls, ropes, resistance tubing, sandbags and of course our own body weight to reach our goals. We've re-defined what it means to be strong, to be fit, to be sexy.

We are trailblazers for the generations that will follow us. Hopefully they will remember us as having pushed the envelope--and ourselves--to the max. Hopefully they will see the way we turned negatives into positives, towels, bodies and picnic benches into fitness tools. We'll never have perfection, unless we change our idea of what perfection is. Is it some impossible standard that mortals cannot reach? Or is it simply making good on the promises you've made to yourself? Re-draw your maps, re-draft your personal constitutions. It's time to change your definition of perfect, and realize that you already are.

Ultimate Athlete (Part Two)

2009-06-22T08:56:00.000-07:00

And the Ultimate Athlete is...

Some other personal trainer. Some other personal trainer who happened to have run 12 miles before competing, who would have been swimming in the lake had it not been for E. Coli. Oh well.

There were quite a few of us who showed up about a half-hour early to get psyched up. Of course we were trying to act nonchalant as though there was nothing at stake and we weren't taking this little competition seriously. You could see through that front like plastic wrap--we wanted to win, plain and simple. And it wasn't the money. It was pride, we wanted glory.

As far as glory goes I did win the individual event prize for tennis. it doesn't matter that I was actually third and the first and second place finishers didn't show up. And really, if you consider that at least 2,000 people tried their hand at tennis, third ain't too bad. For all intents and purposes however, I won. Also, I did hold the record for the marine obstacle course for a few hours. I didn't mind being bested--I gave it my all, all four times. I was glad to see that my regular training was very conducive to completing the course whereas some guys who obviously did more bodybuilding routines were seriously gassed after their go-round.

No matter what the results there was a great display of sportsmanship going on throughout the entire event. We cheered for complete strangers as though they were teammates. We celebrated our records being broken, sometimes seconds after we'd just given it our all to set them. We had fun. We had lots of fun. Passersby joined in and participated. So many women participated that they're creating a separate women's bracket next year (although some women definitely outperformed some of the men). We definitely found our fountain of youth. The great thing about it--there's plenty to go around. Drink up!

Ultimate Athlete (Part One)

2009-06-19T04:01:00.001-07:00

I have found the fountain of youth. It turns out I'm not alone in seeking a return to those school days when being the fastest kid on the playground or being able to traverse the monkey bars two at a time made you royalty. There are others making efforts to reignite that competitive fire deep within us. They are bringing back "Field Day" and turning into the proverbial fountain of youth. Well, my cup runneth over.

Men's Fitness magazine is offering the opportunity to win cash and other prizes by exhibiting supremacy in a variety of sports competitions and an obstacle course. If you know me, you know full well that this has my name written all over it. A cheap medal and the right to say I'm the Ultimate Athlete for a year would be enough for me but I can't say I'm upset that they've given Field Day a little financial incentive. Anyhow, it's all about the glory.

The competition is this weekend in my hometown, Chicago. It's right on the beach that we snuck off to during Senior Ditch Day (week and a half) in High School. I mean, there has to be something at work here, right? At the very least, I get to have a full day of FREE fun. At the most, I will be the newest Ultimate Athlete and its likely something you will never hear the end of. Have a great weekend, and if you're looking for something to do--maybe you can find your own fountain of youth, and take a great big drink.

Pump Up Your Picnic!

2009-06-19T03:50:00.000-07:00

The Great Outdoors

2009-06-05T16:32:00.001-07:00

Two Wrongs Can Make a Right

2009-06-04T10:09:00.000-07:00

An eye for an eye makes the whole world blind. I'm sure everyone has heard some variation of that ancient truth in their lifetime. Two wrongs don't make a right. In most cases, this is indisputable. When it comes to behavior modification the story is a little different.

I was training a client the other day when we noticed a woman walking with what are commonly called "hand weights" (aren't most weights hand-held?). This woman was doing over head triceps extensions while walking down the street. It's risky on many accounts, not to mention ineffective and silly-looking. If you're going to look silly (which is inevitable) you might as well be gaining some actual benefit. Walking with weights, and especially performing exercises while walking with weights can set you up for muscle and tendon tears, joint injuries and falls from lack of concentration, coordination, or both. Not exactly what I would call a winning combo. If you have made the time to walk, you can make the time to walk and strength train, separately.

I frequently see people making their best efforts to get back into shape take off running like there's no tomorrow. If you haven't exercised in a while, there likely won't be (not without popping a few Advil first). As earnest as their efforts are, the saying "you can't run to be fit, you have to be fit to run" holds merit. Running is an advanced exercise made more dangerous by unforgiving and uneven pavement, excess body mass, biomechanics and anatomic predisposition. Running without a plan or an idea of when and where is a recipe for disaster.

There is something more powerful than any mode of exercise when it comes to increasing fitness. It is the will to take action in the first place. It takes resolve to take that first step, complete the first rep, jog the first mile. So while you may be doing yourself a disservice from a technical standpoint, your heart is in the right place and that's what counts. It's like college basketball's current mentality. Give us a 7-footer and we'll teach them not trip over their shoes. Give me someone with the will to make a change in their lives and they'll be on the right track in no time. I'm not concerned with your current ability, I only care about your goals--let me worry about how to best get you there.

If you've made the time in your day to exercise its much easier to more effectively use that time than it would be to convince you to make that time in the first place. Walking with weights? Hit the weights first then go out for a brisk walk. Wrong righted. Running yourself into the ground? Try non-weight bearing exercises like rowing, cycling or swimming. Problem solved. I can fix it if its broke. I can't fix it if its not there. As the saying goes, nothing from nothing leaves nothing. So make sure you have something, and then work to turn it into something great.

Stretch it Out

2009-05-13T20:38:00.001-07:00

Use it to Lose it

2009-05-04T08:48:00.000-07:00

I've never heard anyone complain about having too much money. I've never seen anyone agonize over how they were going to spend that cool million they'd spent the past decade accumulating. I have heard the phrase "more money, more problems" but I feel that "no money, more problems" presents a more desperate situation.

People generally don't complain that they have too much money because there's a value associated with having it. For some it represents power, for others security or opportunity. Again, having money isn't linked to being limited or at a disadvantage. Although we give them a negative connotation these days, calories work in essentially the same way. Think of them as your body's currency.

You can't exactly consume calories in cash form so you have to convert your dollars (pounds, euros, yen) into an edible food source. Once this transaction happens however, we forget the cash value associated with our purchase. Would you hop on a $1 airplane? Would you send your children to a university that boasted a tuition of only 3 easy payments of $19.99? Why then is the dollar menu so appealing? You should ask yourself why one fast-food chain can charge you $.32 for beef when a grocery store charges quadruple that price per pound. Now, more expensive doesn't always equal better but in most situations you get what you pay for. (There are always methods of getting deals on quality products, but that's another conversation for another time).

Money makes us think proactively while calories make us think reactively. For example, we spend, invest and grow money. We don't often come into a large sum of money and think "Now how quickly can I waste this?" When it comes to calories the language is full of guilt and remorse. We try to lose, restrict and cut calories. We need to turn that mentality on its head. We need to stop feeling guilty for eating or wanting to eat. (First of all we're fortunate enough to have food but, again, that's another conversation). Calories aren't evil. Money isn't evil either. It's all about what type of calories/money you have, and how you apply them/it.

Start seeing calories for what they truly are, currency. If you had $100K in $100 bills you would have a package that was tight, portable and usable. If you had the same amount and converted it into pennies it would be hard to carry, practically ineffective and, rather wasteful. Your body is the same way. We all want a mobile, agile, and usable body. How do we reconcile that with our desire to eat? By viewing food as an investment, instead of a tax penalty.

Instead of regretting eating something awful and then trying to pay penance--be proactive. Think, "I need to prepare my body for activity, what should I fuel it with?" Consider yourself using calories as opposed to losing calories. Skimping on meals to make progress is like trying to save gas by riding around with an empty tank. Sure you won't pay at the pump but your car won't go anywhere either.

Capitalize on the energy you gain from each meal. Put those calories to work. Plan accordingly. Going to the grocery store is a lot different from a weekend getaway to Vegas. You bring a different wallet to each of those destinations. Walking two miles is different from climbing rocks. Fuel yourself based upon what you expect to burn, don't try to burn what you think you consumed (you'll likely overestimate the former and underestimate the latter). Start looking at food like opportunity. The chance to run, swim, hike, bike, sprint, jump, be active. The chance to do more, go farther, move furniture, move mountains. Food isn't something you should be ashamed of. Food is the reason we're able to make rational decisions and open doors. It's the reason we can form sentences and businesses. Food is money, invest it wisely, share the wealth and like poppa always said, don't spend it all in one place. Think about that before you put something in your mouth. How will you use it? How far will it get you? What are you going to do next? What are you fueling?

Towel Training Circuit Three

2009-04-16T18:18:00.000-07:00

Towel Training Circuit Two

2009-04-16T18:16:00.000-07:00

Towel Training Circuit One

2009-04-16T18:14:00.000-07:00

The Real Losers

2009-03-12T15:34:00.000-07:00

Should we call teams that finish second-place "losers"?

What about the kids who weren't into sports or cars in high-school, those who didn't sit at the "cool" table or get elected to the prom court?

Are these people losers?

Would you consider the contestants and participants on shows like "The Biggest Loser" and "Bulging Brides" to be losers?

If so, what then do we call the "holier than thou" trainers on these shows--ranting and becoming frustrated with their contestants' inability to lose weight fast enough.

Is the idea to guilt people into losing weight? Is the idea to scream the excess pounds from their bodies? If so, job well done. I'm still of the (apparently outdated) school of thought that this profession is about helping people make their lives better. Screaming just never really fit into the equation. Judgmental photos and comments don't factor in either.

True, many people don't know what's good, what's not so good and how to navigate healthily and sanely between the two. That's what personal trainers and other wellness professionals are here for. To help guide you through those murky waters and get you safely to the other side. We make that journey ourselves as well and it only gets tougher when the idea that we can walk on water gets reinforced. It's easy to point out nutritional a faux pas without throwing it in a client's face as though we've never had cake, wine or barbecued ribs. The ability to understand the tempting deliciousness of certain foods from a first-person perspective makes it easier to relate to clients. It's saying "Hey, I know what you're talking about. Here are a few tips you can employ to make your dish healthier--or, make sure you only have it every so often." That's a lot more constructive than making someone bench press jugs of wine because they felt like partying with Carlo Rossi and Dionysus.

Being a trainer isn't about being better than your clients its about making them better. Making them stronger. Eliminating back pain. Helping them lose weight. Improving their golf (driving, you're on your own in the short game) skills. Making them happy. Sure, having overweight and deconditioned clients cry, cuss and pass out on treadmills is great for ratings but its horrible for self-esteem and more importantly long-term behavior modification. People need to progress at a safe rate to avoid injury and make changes that will become permanent.

So, to the trainers who feel that its all about you, you're wrong. There are good trainers, bad trainers and great trainers but none of us are experts. None of us are perfect and it only hurts us more when we pretend to be. We should be selflessly helping others. Make your clients happy--they'll toot your horn for you. Are you great because you're so impossibly perfect that simply gazing upon you in all of your glory would vaporize us? Making people cry doesn't make you great. Making someone's triceps hurt for three days--albeit fun--doesn't make you great. Caring about something more than yourself, that's greatness. Truly wanting your clients to get results because it makes them happy, that's greatness. If that's not why you're in this line of work, then you lose.

Full Body Bodyweight Circuit

2009-02-19T15:51:00.000-08:00

Passion

2009-02-18T13:37:00.000-08:00

There is no greater moment in a sporting event than the score. No feeling can compare to sinking a 10-foot putt, hitting an off-balance jump shot or chipping the ball past the goalkeeper for the game-winning goal.

There is nothing quite like hard work paying off. It's great to have passion for a purpose. It's even better if that purpose is to help others along the way.

My purpose is to make the world a better place now and for the future. I mostly take on that small task through the lens of health and fitness. By improving the quality of life for my clients I in turn allow them to give more to the people around them and so on and so on. Helping to improve the athletic qualities of clients involved in team sports will undoubtedly open many doors for them in the future. I love knowing that I've helped people feel stronger, fresher, better, happier, younger and more bold. I love seeing and feeling the excitement when new heights are reached.

I feel like I've had more fulfillment in my training than some people have in two lifetimes. The scary thing is--it keeps getting better. The more focused I get, the more doors open. I've been able to neatly tie most of my varying interests into a fitness-focused bundle. Helping youth both at home and abroad is a big mission of mine in 2009. They're going to get a buffet of fitness as well as history, writing, leadership and global perspectives education.

With strong bodies and strong minds there is no place we can't go. All of us. Find what you love to do and then find as many different ways to pursue that as you can. Your knowledge and passion were meant to be shared. Life is a team game--when one of us scores, we all win. Let's take it to 'em. Let's go all out. Let's run up the score. When the buzzer sounds you can't take anything with you, so you may as well leave it all on the court.

Mind Control

2009-02-18T13:25:00.000-08:00

"Baseball is 90% mental -- the other half is physical."
-Yogi Berra

Attitude is quite possibly the single most powerful weapon we have in our physiological arsenal. Too much attitude will make you look like you’re trying to kill a housefly with an AK-47. Too little and molehills become mountains. The main idea is to try to achieve perfect balance. No one can be perfect all the time. It’s too demanding and even more; it’s annoying (you all remember that little suck-up from the first grade). Life is simply a series of situations woven together and we react to each one differently.

Life is like your lifetime batting average. Some at-bats are home runs and some are strikeouts but when you hang up your hat, if you’re around .330 you’re sitting pretty. To continue the baseball metaphor, it’s about knowing when to take a strike and when to swing for the fences. Maybe it’s not as dramatic as the bottom of the ninth inning in Game 7 of the World Series with a full-count, the bases loaded and trailing by three. Maybe it’s just driving by your local gym and trying to find the courage to go in and sign up. Maybe it’s entering your first 5K race and promising to finish—running, walking, crawling—finish. Maybe it’s realizing that all the advice and guidance in the world don’t mean anything unless you decide to take action. That’s when you go for the glory. You let it fly—the rest be damned if they aren’t with you. You will get what you want just as soon as you decide that you really want it. Ignore the gym rat’s bulging biceps or the marathoner’s imperviousness to that hill you just had to climb. You’re not doing this for them. You’re better than you were yesterday. Tomorrow you’ll be even better. Be proud of that.

Before you start beating your chest, remember what happens to the prideful villains in action flicks. They are usually drowned, impaled, blown up or some vicious combination of the three. A dose of humility a day keeps a painfully untimely demise away. Be proud of what you’ve done, but not at the expense of overlooking what you still need to do. Accomplishments should be treated like museums. You go in, look at the pretty/ancient/cool things, learn something and move on. (Even the exhibits don’t stay too long). You’ve lost that first five pounds—that’s phenomenal. Keep going. You finished your 5K, keep going. You did ten full pushups. Keep going. After all, you didn’t stop living just because you were born. Maybe there’s more weight you want to lose or maybe you want to be faster, either way there’s some new challenge you can take on to make sure you keep getting better each day. Don’t only be proud of what you’ve done—be proud of what you’re going to do.

Celebrate yourself, be your biggest fan and pat yourself on the back when you deserve it. Stay humble and push yourself a little bit harder when you need it. Break big goals down into smaller steps—ballgames are won one inning at a time. Be impressed with your own power, but know that you should expect nothing less than the best you have to offer. Whether to swing or take depends upon the circumstances at hand but one thing remains the same: you have to step up to the plate first.