Asymmetry Circuit for Die Hards

 A while back I wrote about self-checking for asymmetries that will effect your joint health and progress. This is adding on to that method and idea. Gray Cook speaks about handling the asymmetries through assessment of movements. The movements for the most part are unilateral in nature. So instead of attempting to pinpoint exact muscles or groups of muscles a person should simply address the movement flaw. A real simple example is a frontal (lateral or sideways) lunge. Finding tension or lower ROM (range of motion) with the left or the right side means, a person would do more volume (either sets or reps) on the lacking side. Quite simple and easy to apply to any unilateral exercise. A more complicated example would be the Turkish Get-Up. A person would not only increase the volume on the flawed side, but would also cut the volume on the opposite side and ONLY train up to the point where the exercise form is correct. Now this is a bit humbling. If a trainee can't even get off the floor properly than this is the stage he will stay at until he can.

I think this is the best way to go for those not wishing to research into kinematics and anatomy. Now, I have been approached with a few questions from "die hard" older long distance athletes. They may have asymmetries and nagging injuries but they are not willing to stop their plyometric training to fix the issue. They usually approach me and ask for a one stop solution. More specifically they ask will yoga or pilates work for the injury. As I right this my blood pressure raises in the idea of magical solutions through cookie cut classes. I usually sigh and just tell them it may help (God help them). A great coach put it like this. Saying there is a simple cookie-cut solution is like saying a person can write a bunch letters on paper and call it a dictionary ( SO TRUE).

Well, for the hard-nosed athletes and enthusiasts I would advise you to do your asymmetry training consistently either in smaller chunks before your actual training, or in a full session on days you are not training. Consider it prehab to prevent rehab. Like I wrote before this session time is for you to really analyze the form you are using and the response from your body when stimulated to be mobile. It is a must to at least jot down quick notes on what you sense and which movement and body side is having trouble.

You can check out an example of my own asymmetry circuit here.

My Decade Top 17 List of Fitness Stuff that Works

Really I should say things that work for myself and my clients. I just put together a list of what I have learned in my many years as a trainer. I either learned these things by being successful or something failed miserably. All I know is this stuff works for me so far and it has been close to a decade now since I really have been full time training. So here is my list from my success and mistakes with fitness:

In no particular order

1. If you're going to a training program or diet do it all the way. We definitely cling to what persuades us the most regardless if the idea or method is right or wrong. Add a celebrity to a training system or diet and suddenly it is the holy gospel. Whatever fitness idea persuades you make sure you REALLY do it by following the protocols and lasting through the duration of it. Then you can judge from there. Most systems work at least partially.

2. Sleep is essential for dropping fat and maintaining overall health. More sleep before the strike of midnight the better, Cinderella.

3. High protein diets with low carbs still are the best diets for fat loss and maintenance of muscle. The closer you stay to just protein source and vegetables the better. Make sure to really load up on the vegetation.

4. 6 packs are genetics, diet, and cardio. Generally a person needs to be at or below 11% body fat to be this ripped. You can do an infinite number of crunches on a nice baby blue swiss ball and never see the six pack if your fat percentage is too high. Even this is not a guarantee if your genetics are not quite up to par for having a sixpack.

5. The better your support group is the more successful you will be at most challenges. Hang out with people opposing your goals or success and you will most likely fall short. So ditch the loser friends (kidding...slightly).

6. Doing any exercise past the point of exhaustion will generally push the body to hypertrophy (build muscle mass). Whether you use lots of weight with low reps or baby weight with super high reps, they body will adapt by developing more mass. Big muscular thighs can come from heavy barbell squats or come from spin class.

7. As we age we lose the ability to move fast, jump, and upkeep basic functional ROM (range of motion). So train with speed in mind and maximal strength for the reps you use to hold these effects at bay. That means leave the fluorescent dumbbells alone.

8. When training Olympic lifts have the patience and wisdom to train the body up to par before going for it (progress). Nothing worse than a crappy CF style clean and jerk.

9. A person will burn more calories exercising in either the standing or plank position (pushup position). So when going for fat loss use these body positions A LOT.

10. Drinking a protein shake or eating a handful of nuts will help to curve the appetite before going out to eat or grocery shopping. So you don't feel crushed by not ordering the the chocolate chip cookie dough ice cream sundae and a slice of mocha cheesecake. Oh, I've been there.

11. Marathon wannabes and long distance joggers should look at the posture of the elite class long distance runners and attempt to mimic while out running so you don't "plod around and end up getting a bonehead injury".

12. Never miss a workout because you are pushing for time. Do something in the timeframe you have. Something is most definitely better than nothing and that is what my downloadable program Firestarter is all about. No more excuses. Just friggin' do it!

13. The first three weeks of being consistent will be your hardest. If you make it past that you will continue to push.

14. People who hire a trainer or keep a journal of their training and body composition are generally more consistent than most and will more likely succeed.

15. Read one article a day from different fitness and medical sources and you will be smarter than most bonehead personal trainers in this overcrowded industry.

16. Do not attempt to train body parts like a bodybuilder (unless you are a bodybuilder). Best way is to train the movements (i.e. push, pull, full body push (think squats) and full body pulls (think deadlift)).

17. "Raise your sail one foot and you get ten feet of wind". Motion is what the body is created for and it creates emotion. Meaning you have to get started to be successful and be motivated. Don't spend too much time B.S.ing around with over-planning and buying supplements and cool tight shirts. Start moving and you will learn along the way. Success is contagious and motivating. So do it and move always forward!

What Are Fitness Boot Camps For??

I have spent seven years in the U.S. Navy and Army. When I think of a fitness boot camp, it sometimes has the same characteristics as a real bootcamp. A BUDs (Navy Seal) instructor once told me you don't do the training because it is healthy or safe, you do it because it prepares you for the stress and needs of your job in the military. I think he was right on the money. The things we did during training were not necessarily healthy or the best choices to promote muscle or get you "tone". The exercises were simply created to get the soldier or sailor ready for the mission.

So I think it is laughable to think fitness boot camps are anywhere near a one stop solution for fitness. Like military bootcamps they possess basic elements that make them specific to certain areas of fitness. Below I have gone through the basic elements of bootcamps and what they truly promote:

1. FBC (Fitness Boot Camps) will promote endurance strength. This is the major strength that a FBC will allow to progress. Other strength qualities become more specific to the individual. For instance, speed strength can be increased to a point but the individual will most likely need more customized attention to develop higher levels of speed.

2. FBC will promote primal movements. I should say SHOULD promote primal movements. Unless the FBC is addressing athletes of higher motor skill level it should not push more explosive and multi-plane (multiple direction) training. This would just lead to bad habits and injuries. The primal movements like pushups, chinups, dips, squats,deadlifts and lunges should be the major movements used in an FBC for the average joe and jane. Variations should be made from these movements to enforce good habits, joint stability and later joint mobility. Also, primal movements allow for the greatest amount of joints to be used in one exercise, which brings me to my next point...

3. FBC will promote muscle co-contraction and fat loss. Muscles are functionally designed to work together and not isolated. Also when more muscles are used in one exercise you use more calories per exercise and have a greater EPOC response (layman- EPOC allows you to burn calories for hours after training stops). Also, becoming efficient with the movements means they will be safer. Safety allows for increase of load (weight), decrease of rest breaks and overall increase of volume.

4. FBC is a stepping stone for those looking to go into more advanced training periodizations. I have to be honest here, FBC will never be able to address a person's every need. Not only this, a person will eventually grow beyond the vague scopes of even an advanced form of FBC. For example, if a person wants to develop more maximal strength he or she will need to go into a max strength training periodization. Usually max strength training needs higher levels of rest that could not be facilitated in a FBC. Another example, is if someone has special needs to promote more fatloss and is slowed because of the lack of advanced motor skills. Well, this person will need to be given special attention to increasing motor skill, that others in the FBC may or may not need.

As you can see, FBCs have their specific goals which are fatloss, increase in edurance strength and hopefully increase ability to utilize primal movements. Other than that, I am hard press to find any FBC than can promote anything more.

Get more at The Fitness Road

Don't Let Them Get You With The Jedi Mind Trick

I sat in on a semi-conference a little while ago. It was interesting because it was filled with new and veteran entrepreneurs. Everyone socializing and networking. I would say it was a smart thing to do with this economy. Why not help other small and large businesses get an edge while they help you?

Anyway to get back to my story, these business types I figured for being very smart and able to look underneath the superficial layer of hype and marketing. Well they were smart in their crafts but not so much when it came to looking past marketing and seeing the true product or service for what it is. To my surprise many of them who I thought were rock solid in the common sense department were easily swayed to the darker side of the force. It was as if Darth Vader came in the room and grasp the attention of many of the business professionals with his death choke grip. Now, I have to admit there were some who didn't budge when a rep from a weight loss clinic started pitching out his marketing. Good for them for not falling for the old Jedi mind trick.

Now, for most of the populace in the US I expect to see a large amount fall for hype. Well, now I must report that even the best hustlers can be hustled. So I'm putting this warning out there for all who are wise enough to listen. Heed my words young Skywalker:

- If a sales person says his supplement or methods are backed by doctors, don't fall for it. The thing is many fitness related things are backed by quacks. Infomercials usually have some Doctor Dumbass that they paid off to come out and speak of the awesome power of whatever they are selling. I have news for you, doctors are not always correct. Doctors are not always healthy. Doctors are not always good liars.

- If a sales person gives you a testimonial about how fast a system works, don't fall for it. Many systems are out there that reduce weight fast. The key word is WEIGHT. Want to lose weight quickly, lock yourself in the closet for a day with no food or water, come out and weigh yourself....Presto! Magic for a moron. People can easily lose weight, the hard part is reducing fat while sustaining muscles and metabolism. That is where these "weight loss doctor enforced clinics" fail and pro trainers such as the guys and gals at The Fitness Road bring you success. Be smart young Jedi. Losing "weight" quickly without respect for metabolism and muscle leads to flabby skin and gaining it back before you can shoot another B12 syringe in your ass.

- If a sales person talks about data and research and blood work, they better be a doctor themselves. Only an idiot would let anyone but a doctor or nurse draw blood and attempt to analyze. If they start talking about triglyceride, glucose, and cholesterol levels dropping in the blood results, ANYTIME YOU LOSE WEIGHT THESE LEVELS DROP! Simply because there is less mass to you. Young Skywalker you need to be active daily to get the same results. Want to see rapid action on this, EAT RIGHT!

Now I have given you the power to see past the Jedi mind trick. Go and teach others who are ready to truly be fit and not just lose weight today and gain it back tomorrow.

Get more at thefitnessroad.com

Who Needs a Trainer??

I have to be honest here. I usually do not get hired because someone is completely ignorant to fitness. Usually people will know some basic information and have been to a gym a few times. Most have even researched a bit and have had some success with fitness. In fact, there are plenty of cheap books and internet video sources that will feed you fitness programs that will work to a certain extent. I have to state, I am hired more for the discipline over the “know-how”.
I know the knowledge and experience is a huge plus. There is a difference between a genuine trainer and a two-bit hustler with a bubbly personality and big mouth. I would say that has some influence on who a person seeks out, but in the end a potential client is thinking can I trust this trainer to teach me what I need to know and keep me on point OR is this some goon that just wants to take money and bullshit his way through a session.
The discipline in a trainer keeps him (or her) keeping a journal on the client’s sessions, body composition, goals, and nutrition. The discipline in a trainer makes sure the goal is reached safely and effectively without foolish arrogance getting in the way. I’m sure you have seen the trainers that have a success story to share with you and they attempt to mimic that same training scheme on everyone regardless of goals or ability. This discipline also is to hold a client accountable when necessary (like when nutritional guides are resisted or ignored) and to let the client go if he or she is not “ready” to except the positive changes.
I get hired by people looking for this discipline and know-how and are ready to receive the training. I have trained other trainers, athletes, rehabilitating individuals, and fitness enthusiasts. The truth is everybody will need guidance in fitness for one reason or other even myself. So who needs a trainer. EVERYONE!

Dynamic Body and Dynamic Mind

I am very happy to say from public support and support from other experts, we are looking forward to a GREAT new year!!

A new series will soon debut. It will take simple myths and gym legends, such as "sitting in a sauna raises gh and helps burn fat", and put them to the test to see if they have solid evidence or weak and no evidence backing them.

It is with a solid scientific base that one can go in various directions without wasting time trying to prove what has already been proven.

I will leave you with this basic knowledge for the new year.

Since the day you are born, you are born to move and move constantly (when all movement stops then so does life). A child unable to sit in class through a boring lecture on history is not suffering from A.D.D. He or she is simply doing what the child was born to do. Move and move A LOT. Keep this in mind when you are looking for ways to drop pounds quickly or develop a more muscular physique. We are born to move and through movement we burn excess calories and we get stronger and better than before. It is only when we begin to limit our motion that we find oursleves with joint pains, limited flexibility, and many related diseases.

Follow these tips to regain your ability to be mobile, stronger, and healthier:

1. Do not sit in one position for more than 15 minutes. You will find your body wants to shift around anyway. If you are able to stand up and squat back down a few times in your seat, great. Place your hands behind your head and lean your upper torso back, as well. A smart strength coach gave this peice of advice:

Squat down keeping your heels on the floor for a point in time where you no longer can hold the position. If you are at work, act like you are checking a computer wire or outlet. Maybe even drop some paper on the floor and take your time picking it up.

2. Walk to places of short distance to you (instead of driving). Your local store, video store, or a friends house. Remember to be safe and try to bring a buddy or maybe a vicious pitbull.

3. Drink a lot of water and get it from a different location than you rest or work at. If you are staring at the boob tube, make an effort to getting up and getting a glass of water every so often.

The more mobile you are the easier it will be to enforce good healthy habits. Trust me, motion creates emotion (good and happy kind). So move forward into the new year!

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How Are Those Goals Treating Ya??

What are your personal goals?
Can you obtain it?

These are just a few questions that inspire thoughts success in some, and a cringing realization of how far away success in life is for others. And for a few, these are simply two questions that will nonchalantly arise in life, kind of like that pimple that routinely rises to the surface and is the first thing to greet you (besides your alarm clock) in the morning.

For those who can smile in the face of those two simple questions, you’re already ahead of the game. You can read on if you have the time between closing your multi million dollar deal and planning your annual euro vacation. For everyone else read on, you might just like what you read.

First and foremost, personal goals and career goals ARE NOT THE SAME. When you think of a personal goal, think along the lines of what makes you happy and what truly means something in your life. And when I say the goal has meaning I really mean it. Career goals do help you get to some of your personal goals but are the “supplement” to your personal goal. For instance, a personal goal might be to live by the sea and be able to travel a lot. The career goal would be to obtain an occupation that supports this personal goal.

Next, are your goals legit?? Do you truly want to pursue and achieve them? This is a problem I usually see in some people I have consulted over the years. In their cases, they think they want to be fit. When asked for the reason behind it, they usually have reasons that will not help to keep them motivated and determined to succeed. Some have wanted to look good for beach season. A few want to look great because it is time (as if something Divine has told them it is time). Every once in a while I get a few who want be in shape because a family member or doctor told them to. So the reason has to have true meaning to you to succeed. The actual goals themselves are not impossible to obtain, but the desire behind it probably does not have enough meaning in these people’s lives to drive them to success. A desire should not only motivate someone to put forth the effort, but also keep him or her dedicated to the course of actions to get there. So the desire must be strong enough to endure the timeframe needed to get to the goal. Also, the actual desire begins on a high level of pleasure or pain and is specific and clear. A wise business man, who now has one of the most popular shows on TV, once said mediocre actions lead to mediocre results. Putting it together, a bad and good example of a successful goal:

Bad
I want a million dollars. Why? I don’t want to be poor. I want to live an easy life. I want to have a big house. I want a lot of crap.

Good
I want a million dollars. Why? (Specific Pain) my daughter has been diagnosed with cancer and to be able to afford the help she needs I will need the million dollars. (Specific Pleasure) I want to be able to go to Hawaii for my honeymoon, stay at a five star resort for five days and own a house in Boca Raton.

Third, a goal is just a dream until it is written down and backed by good reasons for it existing. I can’t stress this enough. Take ten minutes or so out of your life to focus on what you want out of it. If you really want it, it shouldn’t be that tough to conjure up in your mind. Remember, this is not a career goal. So if your goal is to have your name embossed in gold for most adored supervisor of the year at some overpriced coffee house, you might want to rethink why you want it. I can promise you it will be a big awakening moment. Getting back on track, write down your personal goals with the reason(s) it is meaningful. Hopefully, this part won’t have you up all night sharpening pencils down to a pointy nub.

Next, focus on the timeframe to get it done. That’s right; put the deadline protocols in place to really make it stick. The protocols are short term goals that will reinforce your efforts to get to the “gold”. Quick example, personal goal is to be freestyle swimmer in the next Olympics. First protocol is to seek out info and classes and find out as much as possible on the sport. Second, join a team or hire a coach. Third, best get your butt competing. This person would set up the protocols on a time basis. I really mean actually marking down realistic deadlines on a calendar. This will give a stronger focus on the long term goal via the short term protocols. And it will keep the action and emotion going and prevent the feeling of staleness and uncertainty.

Lastly, make sure your goal or goals are obtainable. The big keys to keep in mind for this adventure are the finances and resources necessary, the timeframe to get there, and the strength of your desire to accomplish it. So, becoming a movie actor/actress by February 2010 is possible, as long as your protocols to success are in place and are well researched, but becoming an Oscar worthy actor/actress by next year, may be slightly unrealistic.

Summing it up here, if you keep these points in mind and follow them when you go after a personal goal, you’ll find yourself in a more successful position to ultimately accomplish your personal goals.

Good luck

A Bit About Me

Hey, thanks for stopping by my blog. In this blog , I'm going to tell you a bit about me. I have been in the fitness industry for quite sometime now and still find things about it that are surprising. I created the website called The Fitness Road to keep people like myself informed on solid principles and ideas in the industry. As we all know, there are a lot of fitness sites and so called gurus out there giving out a lot of information and a lot of b.s. It is pretty hard to decipher between the two at times. The Fitness Road started as a site to help decipher the crapola from the stuff that works. We are certainly not the only site to do this. In fact, I rather like the idea of standing with truthful sites and professionals who cut through the garbage and bring you the facts.

When I thought about making a blog about me, I found that much of what I pursue and have accomplished is highly influenced by the philosophy behind The Fitness Road. I really like looking into complications of strength and conditioning. There is A TON of information out there. I take this information and simplify into its basic components. For the most part, every experiment, training philosophy and guide will follow basic principles in fitness. Hell, life is pretty much the same way. Basic principles bind us all whether we like it or not. One major principle I use as a filter of all other information is SAID principle (Specific Adaptation to Imposed Demand). The principle simply means people (and animals) adapt specifically to their daily life and changes. In my eyes, life throws some serious obstacles at you. To overcome the obstacle it usually takes a change in simple patterns in life. Whether that is waking up earlier, eating more or less, being more patient, or whatever. It is a change that must happen to overcome the obstacle and "adapt" to the new environment (stimulus).

Obviously, I like to go off on rants from time to time. To keep from ranting anymore, I'm going to wrap this up with a little overview of me:

I'm a active guy who is either up and training or "rehabing" old injuries. I am a huge ancient history buff, there is some crazy stuff that went on in those periods (pretty close to crazy stuff that happens now). My goal right now is to bring my clean and snatch lift over 225lb. and to bring my deadlift back up to 450lb. From my experience in the fitness industry, I am wise enough to seek out "functional" methods of training. Train hard but be smart. I only hope when I turn 50 I am not the guy who says "If only I knew then what I know now...".

Thanks for tuning in, see you in the next blog