fitness

Strategies for Overcoming Plateaus

Posted on by Jason Wanlass

The dreaded plateau: Anyone in the fitness game long enough will most likely encounter one.

It typically goes like this: You’ve been consistently working out for several months, eating better, feeling great overall and becoming excited that your clothes are starting to fitting loose — everything is working!

Then all of a sudden, the magic abruptly stops. What gives?

Unfortunately, the human body can be quite stubborn. It is continually seeking a homeostatic state, making it resistant to consistent change. The truth is, your body would prefer to keep the status quo and is very smart when it comes to adapting to exercise and dietary changes.

This can create a great deal of frustration, especially when it comes to fat loss. Essentially, it becomes a chess match against yourself.

Fortunately, there are numerous ways to troubleshoot if you find yourself in this situation. Outlined below are some strategies that can help regarding the three areas that might be the source of frustration: nutrition, exercise or recovery.

Remember: It’s a chess match, and it’s more effective and easier to determine what is working by making one change at a time.
Also remember that the body inevitably has to comply as long as you stay the course. Be patiently persistent and stay one step ahead at all times, and you’ll put that plateau in the rear-view mirror for good.

Nutrition

As contradictory as it may sound, it could be that you’re not eating enough.

While a reduction in calorie intake works in the beginning of any weight-loss attempt, eventually your metabolism will actually slow down.

This is because the body’s survival mechanism kicks in. The body gets to a point where it senses a lack of control and the possibility that it is being starved. When this happens, our thyroid actually begins to produce less calorie-burning hormones, and our progress stops.

A trick that can be used to avoid this is “caloric cycling.” Rather than continuing to take in the same number of calories each day, we throw in a higher-calorie day one to two times per week.

For example, if you have been consuming 1,500 calories per day, bump your calorie intake up to 2,000 calories after three consecutive low days. This signals to your body that you are not going to starve, and there is no need for survival mode.

Also, make sure you are getting good-quality, nutrition-dense food every day. This allows our bodies to adequately refuel from workouts, rebuild muscle and help maintain high amounts of energy. Remember that it takes calories to burn calories.

A healthy diet includes fruits and vegetables at every meal, quality carbohydrates, protein-dense foods and healthy fats.

Remember that carbs should be reserved for postworkout or physical activity if fat loss is a goal. This is because the body is most tolerant of carbohydrates after a workout than any other time. Also, it will help refuel the body without any carbohydrate “spillover” into fat storage.

FITNESS

Undertraining: It’s easy to get lulled into the same routine. If you find yourself consistently doing the same exercises, sets, reps and same mode of cardio week in and week out, then this is simply a case of adaptation setting in. Quite frankly, it’s time to take it to the next level.

This involves disrupting your comfort zone. You can do this by either increasing the number of reps or the amount of weight you are lifting during strength-training sessions. If your cardio sessions have been strictly steady-state up to this point, try mixing in some interval training one to two times per week.

Overtraining: On the flip side, there is such a thing as trying to do too much. When results come to a screeching halt, the natural instinct is to think: “Well, I just need to do more!”

All of a sudden you are doing everything under the sun: Tabata, weights, running, kickboxing, zumba, workout videos — anything and everything. Slow down, killer!

The body needs to recuperate from the demands that are placed on it. By continuing to keep the foot on the accelerator, we can actually start losing results — or worse, you can get injured.

Working out too hard for too long can overload the hormonal system, create chronic inflammation and increase the production of cortisol, which makes us more likely to hold on to fat stores.

So rather than adding more exercise at that plateau, give your body a much-needed break by taking one to two weeks off from structured exercise and replacing it with some light recreational activity instead.

Sometimes just giving your body a moment to breathe is all it needs to reboot to the updated and improved version of yourself.

Try switching modes of exercise: This is a simple, yet very effective method. You’re not changing anything exercise-wise, just gaining a new weapon of choice. Regarding strength training, this may involve switching from machines to free-weights, free-weights to body-weight exercises, barbells to dumbbells and so on.

The same goes for cardio machines. Try the rowing machine or step mill if you have been glued to the elliptical for the last two months. Any switch-up is worth trying. Surprising enough, this does the trick in a lot of cases.

Train for an event: This shift in mindset can be the magic ingredient for a lot of people. It’s important that your fitness routine address more than scale. Weight loss can be an emotional roller coaster, and many people aren’t willing to stay on that plan for the long haul.

The scale can have you jumping for joy one day and crying the next, but the exhilaration of crossing the finish line at a Color Run or conquering a Spartan Race is something that will stay with you forever.

And more often than not, the pounds will continue to come off as a result of your training. So in addition to creating good memories and getting into fabulous shape, you become lean and mean in the process.

RECOVERY

Unloading: Recovery is the yin to the yang of exercise. As previously stated with overtraining, sometimes it’s a matter of giving the body a chance to actually adapt to the training demands that are being placed upon it.

At a minimum, you should “unload” with a lighter workout week every four to six weeks of training. It’s during this period that our body finally gets a chance to play catchup and physically adapt to the training demands placed upon it.

This is where we experience increases in strength and endurance as we carry over into our next training cycle and even experience more reduction in the fat loss we’re after. You can unload by cutting your workout times in half, decreasing your intensity or simply just participating in recreational activity.

Sleep: Sleep is huge. Let me say that again. Sleep. Is. HUGE! And it may be one of the reasons why you’ve hit a plateau.

Sleep has been said to be the “athlete’s steroid.” The National Sleep Foundation recommends at least seven to eight hours a night. It is during this time that we produce human growth hormone (HGH). HGH is important in tissue repair, healing, muscle growth, brain function, bone strength, energy, endurance and metabolism. Additional benefits include improved cognitive function, increased reaction time and better immune system function.

There isn’t really any downside to getting adequate sleep, and it’s a critical part of continuing to get results from training and feeling 100 percent.

Jason Wanlass is the owner of Champion Fitness Training in Meridian. Contact him at championfit@live.com or championfit.net.

Plan today for good habits tomorrow

Posted on by Jason Wanlass

It’s no surprise that many of you are resolving to improve your health and maybe shed a few pounds this year.

But if you want yearlong success and beyond, you need an action plan, because wanting it isn’t enough.

There are many changes that need to be implemented regarding nutrition, exercise and mindset. Here is the blueprint to use to get the ball rolling and to achieve the results that you deserve — over the long haul.

You have to believe in yourself

It all begins here. Henry Ford said it best: “If you think you can do a thing or think you can’t do a thing, you’re right.” Simple and true.

There needs to be a paradigm shift for true change to take place. You need to “believe it before you see it” — especially if you’ve “failed” in the past. Realize there is no finality in it.

And chances are, you’ve had proof of successes in the past as well. Reflect and harness your energy on these victories. Regardless of how big or small they were, they are the proof you need that it’s possible to make positive change and sustain it.

Create a supportive environment

You are the average of the five people closest to you. If you look closely, collectively, you will share similarities in socioeconomic status, hobbies — and nutrition and exercise habits.

So be prepared for potential pushback when you make the decision to start a fitness program — whether it’s a friend trying to get you to skip the gym for cocktails or your spouse lamenting that you don’t spend enough time with him or her.

So invite your friend to join you for a workout and grab a healthy dinner afterward. If your spouse feels you are “taking away” his or her time with you, be understanding but emphasize that these healthy changes will only improve the quality of the time you spend together.

If you can’t find the support you need, seek out a hiking/running group, a recreation sports league or fitness club. You will naturally develop a solid support group with people who share the same goals, have experienced the same struggles and will help increase your chances of long-term success.

Start with the nutrition basics

There is no “one size fits all” approach when it comes to nutrition. Factors such as genetics, environment, food allergies and daily energy demands will influence how an individual responds to dietary intake.

Getting down the basics and eating to improve your energy should be your focus. Once you get these basics down, you can alter your intake based on your needs.

▪  Eat fruits or veggies with each meal. There is a good reason why mothers harp on their children to eat these foods. Nutrient-dense and low in calories, fruits and vegetables are packed with vitamins and minerals, and they help buffer the body’s acidic response to protein and grains.

One medium-sized fruit, one-half cup of raw chopped fruit or vegetables or 1 cup of raw, leafy vegetables each equals one serving. Aim for 1-2 servings per meal.

▪  Eat “quality” carbs. Cut back on the processed, sugary carbs like juice, white flour and muffins and eat more whole food and fiber-rich carbs. This includes vegetables, beans, legumes, whole-grain breads and pastas, quinoa and long-grain rice.

Typically, vegetables, beans, legumes and most fruit can be consumed often and at any time of the day. Breads, pasta and rice should be consumed after workouts or physical activity, especially if fat loss is a goal. This is primarily because the body has its highest tolerance of carbohydrates post-workout than at any other time. This will help refuel the body without any carbohydrate “spillover” into fat storage.

▪  Include protein-dense foods and health fats. Up to 1 serving (20-30 g) for women and 2 servings for men (40-60 g) should be included with each meal (a serving of protein is about the size of the palm of your hand). Protein-dense foods include lean meats such as ground beef, chicken, turkey and bison. Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu and beans.

And don’t forget fats. Vitamins A, D, E and K, are critical to optimal human function and can only be absorbed by a body with adequate fat in its diet. Eating a variety of meats, cheeses, nuts, olive oil and a fish oil supplement are all great ways to get our daily dose of fat.

Remember to drink water

Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which is the minimum daily recommendation for each sex, respectively.

If you’re active, then you will need more. Approximately 19 percent of our fluid intake comes from food (approximately 4 cups on average). So by eating the recommended amount of fruit and vegetables, you are getting a great source of additional hydration.

You must include resistance training

There are many benefits to resistance training, and it should be an absolute staple in everyone’s fitness routine. With a solid resistance training regimen, you’ll have increased strength and endurance, increased metabolic rate, fat loss and increased bone density, to name a few.

Focus should be primarily on compound movements that involve many joints and muscle groups within one exercise, leading to more calories burned per workout.

Compound movement examples for lower body exercises include deadlifts, lunges, step ups and squats. For the upper body, try pullups, pushups, rows and bench presses. Shoot to train each muscle group at least one to two times per week. Either do two total-body workouts per week or split the workouts into a lower and upper body focus. In general, The American College of Sports Medicine (ACSM) recommends 1-3 sets of 8-12 reps per exercise when starting out.

Cardio recommendations

If you are just beginning an exercise program, start out with a lower-intensity program for the first two months. The focus should be on building endurance and gradually increasing the length of the workouts each week while keep intensity the same. This approach helps minimize risk of injury, better prepares the body for the demands of exercise and increases your body’s production of fat-burning enzymes and mitochondria, which aids in improving cardiovascular fitness and increased weight loss.

Once you have developed a cardiovascular base, add 1-2 short and intense interval workouts, as well as 1-2 moderate length and moderately intense workouts. Remember to still include longer, moderately intense workouts in your program 1-2 times per week; they will aid in recovery and training adaptation.

The sessions should be structured as follows:

▪  Structure 1-2 short and intense interval workouts into your program each week. These workouts should last between 20 and 30 minutes and should be at a Rating of Perceived Exertion (RPE) of 8-9. These workouts will definitely be above your comfort zone or where you would prefer to exercise.

▪  Structure 1-2 moderate length and intensity aerobic workouts each week. These sessions should be 30-40 minutes in duration and a RPE effort level of 6-7. The level of effort in these workouts should be comfortable but challenging.

▪  Structure 1-2 long and easy intensity workouts each week. These sessions should be 45-plus minutes plus in duration with a RPE intensity of 5-6. These workouts should be low impact, feel very comfortable, almost like you’re going too slow. But keep in mind these workouts effectively target your aerobic energy system, which will help develop fat-burning enzymes and help maximize recovery.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years of experience in the fitness industry. Contact him at championfit@live.com or championfit.net.

Get explosive results with the landmine

Posted on by Jason Wanlass

When it comes to exercise, I’m always trying to find things that are outside the traditional realm. I don’t switch things up for the sake of switching up, but rather look to find ways I can add another component to the arsenal while adding variety and still producing fitness gains.

Let’s face it: Staying motivated with the same exercise routine can get boring — fast. The human body and mind only have a certain threshold when it comes to doing the same thing over and over again. And exercise is no exception. So I feel it’s my obligation to share with you all that I discover and use both personally and with clients. Besides, we’re all here to get results, right?

This month’s “outside of the box” training tool is the “landmine.” Essentially, it’s a sleeve designed for one end of an Olympic bar to go in, while the opposite site can be loaded for a variety of total body movements that include pressing, pulling, squatting, lunging. A rotational component helps hit your core musculature as well. From a fitness standpoint this is great because it allows us variety and versatility, helping improve our cardiovascular endurance, strength and power while burning fat in the process.

Here are five of my favorites to use with the landmine. As always, start lighter with your weight when first introducing new exercises into the mix, focusing on form and adapting to the new movement for the first few weeks. From there feel free to add more load as you become used to the exercises.

Alternating Chest Press

Begin by picking up the bar to chest level, fully extending your arm with your body slightly angled, facing the landmine, holding the top of the bar. Descend into a 1/4 squat position while simultaneously lowering the bar toward your shoulder. Drive back to the starting position by extending both your legs and arm while passing the bar to the opposite arm then repeating the same movement. Repeat for 10 to 15 reps per side.

Alternating Torso Rotations

Using both arms, begin by picking up the bar, fully extending your arms with your body slightly angled, facing the landmine, holding the top of the bar with one hand right above the other at chest level. Simultaneously rotate the bar toward your right side using your arm and hips while pivoting your feet. Once the bar reaches hip level, drive and rotate the bar all the way to the left side of your body in the same manner. Repeat for 10-15 reps per side.

Reverse Lunge with Press

Using both arms, begin by picking up the bar, fully extending your arms with your body slightly angled, facing the landmine, holding the bar with one hand right above the other at chest level. Step back with your right leg and descend into a reverse lunge by bending your left leg to a 90-degree angle while simultaneously lowering the bar toward your chest. Extend both your left leg and arms back to the starting position and repeat on the opposite leg. Perform 10 reps per leg.

Single Leg Deadlift

Begin by picking up the bar with your right arm using an underhand grip, keeping the bar below waist level with your arm hanging naturally. Balance on your right leg and slowly hinge at the hips as if you are trying to lower the bar toward the ground, keeping your back straight, hips square and left leg straight and extended behind you until your upper body is about parallel to the floor. Unhinge to return to the starting position while trying to maintain balance on your right leg. Repeat for 10 repetitions, then switch sides.

Single Arm Row

Begin with your back facing the landmine in a split-stance position with the leg closest to the bar behind you. Pick up the bar with an underhand grip with the arm closest to the bar, gripping just below the weights. Bend your front leg slightly and angle your upper body to about 45 degrees. Pull the bar just toward the outside of your body until your elbow is past your torso. Slowly return the bar to the starting position and repeat for 10 repetitions, then switch sides.

 

Fitness Secrets Revealed…Well sort of

Posted on by Jason Wanlass

It’s a new year yet again ladies and gentlemen.  And as we all begin the annual mad dash back into the gym I thought now was the perfect time to clue you into the biggest secret I’ve come across in my twenty years in the fitness industry.  Okay here it comes…wait for it…THERE ARE NO SECRETS!  I’m sorry to burst your bubble but there is no magic pill, supplement, secret exercise, or fitness gadget that will expedite the process and will have you running faster than a Kenyan, make you more athletic than Jay Ajayi, all while turning you into a supermodel!  In short, it takes time, effort, and consistency.  Period.  No simpler way to put it.  However, I am willing to share what you should realistically expect in the process and what is takes to keep you on track this time…for good!

Be patient: I can never say this enough.  Ask any of my clients and they’ll tell you I say it until I’m blue in the face!  Don’t be in such a damn hurry!  Achieving your desired fitness levels and body fat goals requires the accumulation of work and sound nutrition of the course of your lifetime.  As long as you strive to make forward progress and keep moving you will get there.  But you have to keep expanding your levels of comfort along the way which brings us to our next point.

Get comfortable being uncomfortable:  Now I’m not saying you have to exhaust yourself to the point to being carried out of the gym by a stretcher, but I am here to tell you that you do need to push yourself outside of your comfort zone.  Also, the process that it takes to break a 10 minute mile or lose your first 20 pounds isn’t the same as the one to break an 8 minute pace or lose those last few “stubborn” pounds.  In short, your body will always adapt and training intensity will continually have to be raised beyond your comfort zone alone the way.  So embrace some healthy discomfort!

Your expectations should match your efforts: The lean and mean look that you see in magazines featuring fitness models or elite athletes comes at a high cost that most people aren’t willing to pay.  Specifically working out 5-6 times per week, eating cleanly 90+ percent of the time and being “that guy” people hate on in social situations where food and/or alcohol may be involved (yes…I’m “that guy”).  With that being said, you can still aspire to be leaner and healthier with simple adjustments which can add up to noticeable improvements over time.  So determine from day one what you want and keep it real with your expectations relative to your body and fitness.

Exercise doesn’t give you a free pass to eat poorly: Nutrition plays a much bigger role over exercise if you aspire to lose any significant amount of body fat!  Now, I don’t endorse any specific diet over another.  We are all individuals and what works for one person eating wise may be the exact opposite of what you need.  However, I do recommend the basic nutrition principles.  Eat fruits and/or vegetables with each meal.  Focus on “quality” carbohydrates and cut back on the processed, sugary carbs like juice, white flour, muffins and eat more whole grain breads and pastas, quinoa, long grain rice, etc.  Also, include protein dense foods and healthy fats.  Protein dense foods include lean meats such as ground beef, chicken, turkey, bison.  Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc.  And eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.  Do this 80% of the time and you’ll be amazed at what it will do for you body, your energy, and your workouts!

Find what works for you: People always ask, “What do you do for workouts?”  Lots of things!  I personally include a combination of interval training, sports conditioning, and strength training for my “gym” workouts 2-3 times per week.  But I enjoy other activities as well.  I participate in Krav Maga 2-3 times per week, play in recreational sports leagues (i.e. Volleyball, Flag Football, Softball, etc.) year round, and have even began dabbling with hot yoga to balance it all out.  Of course this is what I do.  Point being, variety is the spice of life, especially with fitness.  So go out and try out different activities and workouts along the way until you find what you enjoy most and works best for you.

There you have it!  I encourage you to go forth into 2015 with a heighten self-awareness of what it is you want to accomplish, push your limits, find what works for you, have some fun along the way, and become the person you’ve always wanted to be.

Stay motivated by finding your why

Posted on by Jason Wanlass

I’ve been in the fitness industry since 1994, and I’ve witnessed the same thing. Every. Single. Year.

As we near the close of yet another year, and with the holidays just around the corner, most of us will simply shut it down until “next year.” Then January will roll around, and in droves people will pack the gym for about two months before the vast majority begins to drop out by March once again.

So the question is, what makes or breaks one’s success? I’ve found that most of it boils down to motivation. But what is motivation? The Merriam-Webster dictionary defines it as, “The act or process of giving someone a reason for doing something; the act or process of motivating someone.”

While that may provide a simple answer, it obviously runs a little deeper than that. What is it specifically that’s going to make you “act” and become the change that you’ve been chasing after all these years?

Simply put, what is your why? The sooner you start asking yourself that question, the sooner you’ll begin to see your motivation levels rising. And in turn, the mental and physical metamorphosis can begin.

• Visualize: Close your eyes and think of a time when you felt completely empowered, a moment in which you were in complete flow and felt unstoppable, confident, driven, with laser-like vision and focus. Success wasn’t a matter of if, it was only a matter of when.

Seriously – take a few minutes to do this. Don’t wait. Do it now. OK, open your eyes. Did you feel the energy in you shift? Perhaps you feel a buzz throughout your body, an increase in mental clarity, but most importantly, don’t you feel more inspired to move now? It’s what we are naturally driven to do. So whenever you’re “not feeling it,” just using this simple technique can flip the motivational switch we desperately need at times.

• Get emotional: Take a moment to really process the impact that changing your mental and physical makeup will have not only on yourself, but on those around you. What would it mean? How would it make you feel to be a positive role model to friends and family? The sense of accomplishment of completing that half marathon you’ve always wanted to do, being able to share in the joy and blissfulness of “actively” engaging with your children in play, rather than being a spectator.

The goal of this is to intuitively find what resonates with you most and feel the emotions that it brings out and serves to drive you through it all. Don’t overthink it. Usually, it’s the first thing that comes to mind. For me personally, it’s my kids. Just become still and ask, “What is it for me?” The answer is in us all – you just have to ask.

• Take your power back: In other words, don’t play victim. The instant you begin to blame your circumstance with phrases beginning with “My job, … ” “My husband/wife, … ” “My friends, … ” is the moment you give all of your power away. You need to take your power back and remember that change is 100 percent up to you with anything in your life. Position the people in your life to serve as a supportive cast as opposed to antagonists. “Loved ones” are called that for a reason! And if the people you surround yourself with truly care, they will naturally get on board and ride the whole way.

• Feel good now: Don’t wait for the results to come before you start feeling good about yourself. Get beyond the need for external validation. Otherwise, the journey becomes one of the metaphorical treadmill – constantly moving without truly going anywhere. Satisfaction with the process and who you are becoming begins right NOW. Build the internal rhythm of how you want to feel in unison with the external goals you are seeking. After all, it is our thoughts, feelings and beliefs that serve as the catalyst to our experience. Why not make it a rewarding and fulfilling one throughout the entire journey, not just when you “get there.” So wait no longer – because everything you’ve ever wanted to accomplish is in front of you. Right there and right now.

Cool Fitness Tools to Keep Workouts Fun

Posted on by Jason Wanlass

Let’s face it. Staying motivated with the same exercise routine can get boring – fast. The human body and mind have a certain threshold when it comes to doing the same thing over and over again. And exercise is no exception.

The good news is you don’t have to limit yourself to the usual go-to of free weights or strength and cardio machines. The fitness industry is always creating training devices that are different and challenging and produce great training results.

I’m not talking about fad infomercial products like the shake weight or the ab belt. These are the same training tools used by fitness enthusiasts and even professional athletes. Specifically, a few that are “outside of the box” include SandRopes, SandBells and the TRX Rip Trainer. From a training standpoint they are great because of their versatility, and each one will help improve cardiovascular endurance, strength and power – and burn fat.

1. SANDROPES

SandRopes, as the name implies, are neoprene battling ropes filled with sand.

Made by Hyperwear, SandRopes come in either a 15- or 30-pound option. SandRopes give you a few advantages over regular battling ropes.

First, they take up less space. Regular battling ropes range from 30 to 50 feet in length, while sandropes are only 10 feet. Second, they don’t require an anchor point like battling ropes do (though they can be anchored if preferred).

And last, because they are filled with sand, they will challenge grip strength much more.

SandRopes are used traditionally by implementing a whipping or circle motion with your arms, creating a “wave” in the rope. And with the shifting of the sand and dead-weight feel, it’s even more challenging to keep the wave going.

As a bonus, SandRopes are also great for resisted running drills as well. Overall, they are a great total-body training device that will tax your muscles and cardiovascular system.

SANDROPE SAMPLE EXERCISES

• Basic wave

• Ultimate Warrior (Side-Facing Wave)

• Rope Drags

• Ax Chops

2. SANDBELLS

Also made by Hyperwear, SandBells are sand-filled neoprene disks that range from 2 to 50 pounds. SandBells create great workout diversity because they can simulate exercises used with dumbbells, medicine balls and kettlebells. And, of course, there is the increased challenge to grip strength, which you don’t experience with traditional free weights.

Also, because they are compact, SandBells can easily be used for workouts when traveling or if you have limited space.

SANDBELL SAMPLE EXERCISES

• Rotational Slams

• Squat Toss

• Walking Plank/Row

• Swings

3. TRX RIP TRAINER

This is a resistance-cord system that creates an unbalanced load to help develop core strength, power and endurance. The cord can attach to one end of the resistance bar for high-variety asymmetrical and rotational exercises to challenge core strength. But you can also attach the cord to each end of the bar for more traditional strength exercises, giving you countless options. The Rip Trainer is very portable. All you need is a stable anchor point for the opposite end and you’re ready to press, pull, squat and rotate your way into a killer total-body workout.

TRX RIP TRAINER EXERCISES

• Squat to Overhead Press

• Slap Shot

• Rotational Punches

• Squat Row

Related Links:

trxtraining.com

hyperwear.com

boisefitnessequipment.com

Read more here: http://www.idahostatesman.com/2014/05/11/3179386/cool-toys-help-keep-exercise-sessions.html#storylink=cpy

Why do I burn?

Posted on by Jason Wanlass

Believe it or not, but there are days that I struggle to do this…where working out is the last thing I want to do. Running on fumes with little sleep the night before…dreading…hating each and every second of the workout.  So the question is why?  Why do I still burn anyway?  Because the pain of not doing it is much greater.  And the potential consequence of initiating a downward spiral to the “dark side” is worth the price I pay on days like these.  Because I take great satisfaction in being a role model to my kids…I’m their human amusement park. I take satisfaction in them trying to keep up with me.  I do it because it grooves a pattern of toughness each and every time…both physically and mentally, making everything else the day throws at me seem elementary.  I do it because in a World that can be uncertain and when life seems to be handing my ass to me,  it’s still the one thing I have control over.  Besides…your health is one of God’s greatest gifts to you…and I’ll be damned if I’m going to take that for granted.  I burn because I know energy begets energy…even when I feel I have none… I always prove myself wrong (right) each and every time. I do it because, with each workout, each set, each rep, I know after 23 years of consistency (and counting…) that it yields greatness beyond my wildest dreams.  I do it because it calms the storm inside, creates clarity, and allows me to hear that inner voice guiding me on life’s journey.  Most of my best ideas have come in the middle of a workout and have been a major catalyst to all of my most prized accomplishments.  I do it because I take great satisfaction in hearing others mutter, “That guy’s crazy” while I’m working out.  But the reality is…not doing it…that’s what is truly crazy.  Giving up your gift of health for everything that will be irrelevant in a day, a week, a month, a year…a lifetime. That’s crazy.  Your health is what is truly important.  It’s a gift that is within you…waiting to be unwrapped, opened…cherished.  It’s so much deeper than to “look good”…that’s just the added bonus.  Dedicating yourself and making a commitment to your health will open up all the doors of opportunity and self discovery.  So what are you waiting for?

Full-Body Strength Exercises for a Quick and Effective Workout!

Posted on by Jason Wanlass

Full-body exercises place an emphasis on multiple areas of the body during one exercise. They are being used more by fitness enthusiasts and are popular for a variety of reasons. First, they are efficient.  Combining upper and lower body moves into a strength routine cuts down on workout time and the frequency to the gym.  It’s more feasible for most people to commit to a strength routine using two total-body workouts per week opposed to four to five using a traditional split-routine approach (i.e. Chest & Triceps on Monday, Legs, Shoulders & Abs on Tuesday, Back & Biceps on Wednesday, etc.).   Second, full-body exercises increase the metabolic demand on the body. Typically, the higher the metabolic demand, the higher the calorie expenditure per workout. Plus, you get more challenge to your cardiovascular system as well.  In other words, you’re getting more bang for your buck.  And lastly, our bodies were designed for total-body movement.  If you watch an athlete or people move in general, most movement involves multiple regions of the body.  Whether you’re hitting a tennis ball in, picking up your kids, or putting the groceries away, these actions require multiple muscles to fire and work synergistically.  So by using full-body exercises, we experience a better carry over effect for our day to day living.

So if you’re looking to mix up your routine or are short on time, try this four exercise circuit for a quick full-body blast!

Isometric Lunge w/Cable Chest Press

Muscle Focus: Chest & Legs

Begin by grabbing both cable handles and positioning your body into a split stance with your left leg forward.  Lower your center of gravity just like you would for a stationary lunge and position your arms in line with your body with your elbows bent at 90 degrees.  Straighten your arms by pressing out in front of you while maintaining your leg position.  Return your arms back to the 90 degree position and repeat the chest press for 10-15 repetitions before switching legs.

Squat w/Lateral Dumbbell Raise

Muscle Focus: Legs & Shoulders

Standing with a dumbbell in your right hand, lower into a squat position while positioning your arm across your body with your elbow bent at 90 degrees and slightly rotating your torso.  Perform a backhand like motion by returning to an upright position and performing a lateral raise with your right arm simultaneously.  Remember to keep your elbow bent at 90 degrees.  Repeat for 10-15 repetitions before switching arms. 

If you want more challenge, try this exercise with a single leg squat!     

Barbell Deadlift w/Bent Over Row

Muscle Focus: Legs & Back

Stand with your feet hip width apart while holding a barbell.  Use an underhand grip and position your hands on the bar just outside of your stance.  Keeping your chest out and back flat, contract your abs and slowly lower your upper body by hinging with your hips while slightly bending your knees.  Continue lowering until your upper body is almost parallel to the ground.  Keeping your abdominals contracted and a back flat, pull the barbell towards your mid-section and roll your shoulders back, then slowly lower the barbell away from you.  Once your arms are fully straight, contract your glutes and unhinge back to the upright position.  Repeat this sequence for 10-15 reps. 

This one is a little difficult to master, so remember start with lighter weight and master your technique before going heavier.   

Stability Ball Tricep Extensions

Muscle Focus: Hamstrings, Glutes, Triceps

Begin by lying on a stability ball while holding a pair of dumbbells.  Keep your head, neck, and shoulders in alignment with the rest of your body with your hips fully elevated and legs bent at 90 degrees.    Now, position your arms above your chest with your palms facing in.  Keeping your hips elevated and upper arms straight and slowly lower the dumbbells by bending your elbows to a 90 degree angle.  Return your arms to the straight position and repeat for 10-15 repetitions. 

 

For modification, use a wider stance to make balance easier or use a BOSU if you are uncomfortable using a stability ball.

Exercise is Key for Treating Fibromyalgia

Posted on by Jason Wanlass

Fibromyalgia syndrome (FMS) is a pain-fatigue syndrome that affects up to 4% of the population aged 20-60 and 80% of those diagnosed with the syndrome are women (Smith & Barkin 2010).  People affected by it are typically dealing with both physical and psychological pain.  Feelings of anxiety, anger, frustration, and guilt (why me?) are coupled with chronic pain, fatigue, headaches, and nerve dysfunction.  Other Symptoms may include restless leg syndrome, morning stiffness, temporo-mandibular joint disorder (TMJ), impaired concentration, and sensitivity in various “tender points.”

As you would expect, these symptoms can take a severe toll in many ways.  Those who are affected often find it difficult just carrying out their daily routines.  Among, FMS patients who were surveyed:

  • 35% reported having difficulty performing normal daily activities of daily living
  • 55% had difficulty walking two blocks
  • 62% had trouble climbing stairs
  • Two-thirds or more had difficulty with the minor tasks of shopping (66%), light household chores (68%) and carrying 10 pounds (70%) (Bennett et al. 2007).

The underlying cause of fibromyalgia is still being figured out.  Exploring the details of the history or current research regarding its cause is beyond the scope of this article.  However, it is noteworthy that research not only has shown that exercise is beneficial to treating those with FMS, but should be a central component to treating it.

According to Rossy et al. (1999), 49 studies show that drug-free treatments are more effective that drug treatments for the symptoms of fibromyalgia, and assert that exercise is central to the treatment of fibromyalgia.  And even more recently, “Research has repeatedly shown that regular exercise is one of the most effective treatments for fibromyalgia” (NIAMS 2011)

Then the question is, what modes of exercise are the best?

Research has shown significant benefits with the following activities*:

  • Walking Daily at a moderate pace.
  • Deep water running or water aerobic regimen 3-5 days/week for 45 minutes
  • Cycling at 70-75% of age predicted maximum
  • Resistance Training 2-3 days per week at intensities corresponding to 8-12 repetitions to fatigue.
  • Mind-Body Approaches such as: yoga, pilates, breathing exercises, whole body vibration training

Now studies have shown that it is important to start slow and participate in mild workouts when first starting out. From there gradual progressions can be made.  You will want to avoid intense, fatiguing exercises because it will enhance the build up and overproduction of metabolic byproducts like lactic acid which can actually make symptoms much worse.  In fact, a 70% of surveyed patients have reported that strenuous physical activity is a prime aggravator for their symptoms (Bennett et al. 2007)

So when first starting out it is recommended to:

  • Begin with one mode of exercise, walking is the most common.
  • Exercise intensity should be self-determined
  • Incorporate 1-2 days of rest in between workouts when needed
  • Develop Good Sleep Habits and Eating Patterns
  • As symptoms and endurance improves, slowly begin to introduce an additional activity.
  • Try a variety of each of the activities listed to help you decide which ones are the most effective.

 Every FMS case is different and should be treated on an individual basis.  Work under the supervision of your health care professional to determine the best modes of activities to include and reap the medicinal benefits of exercise.

*Additional Sources

Assis et al. 2006

Cuesta-Vargas& Adams 2011

Hooten et al. 2012

Hurley, Hanson & Sheaff 2011

Busch et al. 2011

Tips for Getting the Family Fit

Posted on by Jason Wanlass

Is seems like only yesterday, a beautiful spring day is already on the horizon and with only 12 hours of daylight to enjoy it.  Quickly I inhale my cereal before congregating outside with the rest of my friends for a marathon of outdoor activity.  Anything and everything is on the agenda.  Home run derby, a pickup game of hoops, WWE matches on the trampoline…all with our dirt bikes being the preferred mode of transportation.  For most adults this should sound all too familiar.  Activity was spontaneous and a natural part of our youth.  Unfortunately this is not the case anymore.  Today we live in a “virtual” world filled with reality television, texting, social media, and our activity now comes in the form of a video game.  The cost? Our health!  The facts don’t lie:

  • More than 30 percent of American children are obese or overweight. This is triple the number than in 1980.
  • Only 2 percent of school-age children consistently eat well.
  • Only 8 percent of elementary school students and 6 percent of middle school and high school students have daily PE at school.
  • 35% of school-age children watch an average of 5 or more hours of TV on a school day.
  • As a nation, we spend $119 billion annually on obesity-related health care costs.
  • Today’s generation is the first expected to live shorter lives than their parents.

As a fitness professional and parent this frightens me!  More than ever we need to lead by example, get involved, and become the change.  While we may face an uphill battle, I remain optimistic and confident that we can turn this ship around.  And with spring officially here, I can’t think of a better time to turn over a new leaf.  Here our some tips to help get our kids active again and foster permanent change.

1. Get the whole family involved:  This is probably the most important factor for overall success.  To elicit permanent change, it’s necessary that we as parents become the role model and go through the process with our kids.  Being a cheerleader right along side them not only will benefit everyone’s health, but will also improve your kid’s self-confidence and foster a stronger relationship with you as their parent.

2. Unplug:   It’s no news flash that we spend too much time in front of the television, computer, etc.  Designated a specific time everyday where all electronic devices are turned off.  Even if it’s only a half an hour, the point is to start somewhere.  Use this time for physical activity like a family walk, a bike ride, a game of soccer, anything that gets everyone moving!  Remember, energy begets energy.  It won’t take long for before 30 minutes turns into an hour.  Before you know it, your kids will be the one’s requesting to get out for some recreational play.
3. Make it fun:  The more game-like the activity the better.   Games like wheel barrel races and freeze tag not only are fun, but provide a killer workout!  Also, many adults enjoy games as well.  I’ve been doing outdoor games and drills with clients for almost eight years now and it’s amazing how kid like we all are!  And the best part, it doesn’t feel like a work!

4. Variety:  The more you can expose your kids to the better.  Activities may include traditional team sports like basketball, or other popular activities like martial arts or skateboarding.  Playing a variety of games and activities is great for overall motor skill development and a perfect way of finding what activities your kids enjoy most.  Bottom line, if your kids enjoy it, the more likely that they will stick with it in the future!

Feel Like a Kid Again with these Fitness Games

Posted on by Jason Wanlass

What image do you think of when the subject of fitness is brought up?  Do you envision going to the gym, hopping onto a cardio machine, and zoning out for the next hour.  Or perhaps you’re more of a Monday is Chest/Shoulders Tuesday is Back/Biceps kind of person.  While either approach is effective and may be satisfactory for some, others will count every painful minute until it’s over or worse, quit due to boredom or lack of results.

Now I’m not saying having a structured gym routine is wrong, it should be part of the process…just not the entire process! What I am suggesting is adding some unstructured, “play-like” workouts into the mix.  Remember when you were young and played pickup games of basketball, rode your bike, played tag or participated in other fun games that had you running, jumping, and actually enjoying yourself?  Play was great, and it also kept us in shape without realizing it.  These same games were great for improving agility, increasing speed and reaction time and were mentally engaging.  We can use this approach for our fitness routine as well.  A great way of doing it is by incorporating a workout each week that centers around fitness games/drills.  Not only are they fun, but they are very challenging fitness wise as well.  And the best part?  They give you something to look forward to, keep you consistent, and have you feeling like a kid again. So grab a workout partner and enjoy a blast from the past with these games and drills!

Crab Race: Set up two cones approximately 10 yards apart.  Begin in the crab position (See Photo).  For one minute using your hands and legs, crab crawl down and back between the cones as many times as you can within the time limit. Switch partners and repeat.  The person who accumulates the most distance wins the round.  Or as a second option, make it a race and go simultaneously with your workout partner.  Perform 1-3 rounds total.

Shadow Drill: Set up two cones approximately 5 yards apart with your partner standing at the mid-point between the cones facing each other.  One will start off as leader while the other follows.  Using a lateral shuffle, the leader’s goal is to outmaneuver (i.e. juke) the follower for 15-20 seconds.  The follower tries to shadow and match the leaders every move.  Rest for 20-60 seconds, switch rolls and repeat.  Perform 1-3 sets total.

Pulling Drill: This drill requires either a rope or a rolled up towel.  Set up two cones approximately 10 yards apart and begin the drill at one end. Both partners will hold the ends of the rope with both hands.  The person whose back is facing the cone at the opposite end begins by pulling and dragging their partner towards the other end.  The person facing the cone at the opposite end is providing strong resistance, but allowing their partner to move.  Switch rolls once you reach the other end and repeat to complete the first set.  Perform 1-3 sets total.

Farmer Walk Race: Set up two cones approximately 10 yards apart.  Each participant will need a pair of dumbbells or kettlebells. Weight selection depends on your level of strength/fitness.  Generally 15-35 lbs. for females and 35-55 lbs. for males.  More or less can be used, adjust accordingly.  The drill begins with each participant holding their

For a video demonstration please click here.

TRX Plank to Handstand

Posted on by Jason Wanlass

This is one of my favorite TRX exercises.  Primarily for it’s challenges to the core and upper body.  Before attempting this exercise there are obviously some things that you need to consider…

First is core stability.  As a prerequisite you should be able to hold a plank with your feet suspended in the TRX at an absolute minimum of one minute.  AND perform at least 10 suspended pushups with good form as well.

Second is safety.  Should seem pretty obvious…but gym guys like me can get bogged down in the guts n glory of it all.  Luckily I’ve wised up (a little) in my 30’s.  I recommend using a spotter for your legs.  If your lower body starts to drift off course even a little, you will immediately be switching to the TRX Helicopter spin…with a tuck exercise.  So use a spotter to keep your legs on track until you are comfortable flying solo.

Next…begin small with the exercise.  Start with 1- 2 paces in each direction for 5 reps.  Next week…shoot for 2-3 at 4 reps, then 3-4 at 3 reps the following week, etc.  Before you know it you’ll have no problem getting fully inverted and may even feel inclined (no pun intended) to add a push up in between steps.

That’s it.  Watch the video to hear the key points of the exercise and happy training!

25 activities that burn the most calories

Posted on by Jason Wanlass

Clients, friends, family are always curious what exercises/activities give you the most bang for your buck.  Here are 25 that burn at least 500 calories per hour.  Also, research shows that the higher the intensity, the more calories that are burned post workout as well…it’s win win!  So get out and get active!

1.  Basketball 563 calories

2.  Cycling (12-20+mph) 563-1126 calories

3.  Boxing/Sparring 633 calories

4.  Calisthenics (Vigorous) 563 calories

5.  Canoeing (> 6 mph) 844 calories

6.  Circuit Training 563 calories

7.  Flag Football 563 calories

8.  Handball:

Team 563 calories

Individual 844 calories

9.  Hockey (Field or Ice) 563 calories

10.  Lacrosse 563 calories

11.  Racquetball (Competitive) 704 calories

12.  Rockclimbing 774 calories

13.  Jump Rope:

Slow Pace 563 calories

Fast Pace 708 calories

14.  Rowing 563-844 calories

15.  Running:

12 min/mile pace 563 calories

6 min/mile pace 1126 calories

16.  Running Stairs 1056 calories

17.  Cross Country Skiing 563-1100 calories

18.  Snowshoeing 563 calories

19.  Soccer (Competitive) 704 calories

20.  Squash 844 calories

21.  Swimming 563-750 calories

22.  Tennis (Single Competitive) 563 calories

23.  Beach Volleyball 563 calories

24.  Walking Stairs 563 calories

25.  Water Polo 704 calories

* Calories per hour based on 155 lb individual

Training Tools for Fitness Fast

Posted on by Jason Wanlass

Many think they don’t have time to exercise…well I’m here to say THINK AGAIN! With minimal resources there is always a way.  Recently I did a “Fitness Fast” workshop featuring resistance tubing, TRX, and dumbbells.  I love all three of these fitness tools for a few reason.  One, they are convenient.  Two, they are easy to use.  And three, they are great for functional training.

Here is a brief overview of all three with a sample circuit with each.  Perform any of the circuits for a quick 10-15 minute workout or perform all three for a longer, more challenging workout.

TRAINING TOOLS FOR FITNESS FAST

Resistance Tubing: is a simple and effective way to get a complete workout and comes with many benefits.  It’s portable and can be taken anywhere, whether you’re traveling, looking for an alternative to the gym or just want to add another element to your training.  In addition to the convenience, resistance tubing can also create some unique training challenges as well.  Tubing adds a progressive increase in resistance, it can be used at different speeds, and provides a horizontal load similar to the cable cross over machines you see at the gym. Simply hook one to a solid anchor point and now you can perform rowing, pressing, rotations and leg movements.  Great for training variety and preparing for recreational activities year round!

Sample Resistance Tubing Circuit:  1-3 sets x 1 minute each

  • Squat Row
  • Rotational Chest Press
  • Resisted Lunge
  • Torso Rotations

TRX Suspension Trainer: is a body weight training tool made from suspension straps. Attach the TRX to an overhead anchor point or door attachment and adjust the angle of your body to make exercises easier or more challenging. This training tool also creates more demand on the core muscles and helps increase joint stability because the straps need to be controlled by the body. You can easily perform hundreds of exercises using the TRX!

Sample TRX Circuit: 1-3 sets x 1 minute each

  • Pushup
  • Single Leg Lunge
  • Pull ups
  • Ice Skaters

Dumbbell Training: is one of the oldest yet most effective training tools around.  Dumbbells allow for every movement essential for human function and can be used virtually anywhere.  With a single pair of dumbbells, you can easily perform a total body circuit that will get your heart pumping and muscles burning.  Dumbbells are a great accessory to add to your home gym.

Sample Dumbbell Circuit: 1-3 sets x 1 minute each

  • Lunge to Bicep Curl & Press
  • Plank/Dumbbell Row Combo
  • Squat to Dumbbell Upper Cut
  • Standing Dumbbell Paddle

The 5 keys for fat loss and optimal fitness

Posted on by Jason Wanlass

People are always in search for the “secret” to weight loss and optimal health.  I’ve been in the fitness industry for 18 years now and I’m here to tell you…there is no secret! While there are a lot of factors that will make or break one’s success for optimal health, I have found there are five keys to it all.  By following and using these five keys not only will you have a greater chance of achieving your fitness and weight loss goals, but you are more likely to enjoy the process as well!

KEY #1:  NUTRITION IS 90%

Two Studies with the Same Results

The University of Texas and University of Oklahoma recently conducted a 16-week weight loss study. Two different groups were measured, an exercise group and a control (non-exercise) group.  Each week the exercise group performed three hours of strength exercise with an Olympic weightlifting coach and circuit training for two hours with a group exercise instructor.  During the study, researchers collected data on body composition and a host of other measures.  As expected, the exercise group did get better results…but not much:

  • The control group gained 1 lb of lean mass, lost 0.5 lb of fat, and lost 0.5% body fat
  • The exercise group gained 3 lb of lean mass, lost 2 lb of fat, and lost 1.5% body fat

WHY? No nutritional adjustments were made for either group!

Bottom line, for true health and successful weight/fat loss, you must eat a balanced and healthy diet.

What habits consist of a “balanced and healthy” diet?

Slow Down! Many of us eat way too fast.  It takes about 20 minutes for our sensation of fullness to kick in.  The pathway from our stomach, to our brain, and back is long.  If you eat too quickly, you are more likely to overeat by the time your brain can communicate it’s time to stop.  The long term goal should be taking 15-20 minutes to consume each meal.  I know this may be too ambitious for a lot of us and that’s okay!  Just by slowing down by 1-2 minutes can make a big difference.  From there you can work towards the 15-20 minute goal.

Stop Eating at 80% Fullness: Rather than eating to the point of fullness, focus on eating until you are no longer hungry.  In conjunction with slowing down, this again will allow plenty of time for your brain to communicate that it’s time to end the meal.  Many benefits come of this, including better overall appetite cues, improved digestion, and increased performance with your workouts as well.

Eat every 2-4 hours: When you go prolonged periods without any food, your body goes into conservation mode simply because it doesn’t know when the next meal is coming.  As a result, the body holds onto any excess fat storage which a lot of people would prefer do without.  By eating smaller and more frequent meals this will keep your metabolism running at higher levels throughout the day and is more likely to let go of the extra stores.   

Eat Fruits and/or Vegetables with Each Meal: There is a good reason why mothers harp on their children to eat their fruits and veggies!  Nutrient dense and low in calories, fruits and vegetables are packed with vitamins, minerals, and actually help buffer the body’s acidic response to protein and grains.  One medium sized fruit, ½ cup of raw chopped fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving.  Aim for 1-2 servings per meal.

Include Protein Dense Foods & Health Fats:  Up to1 serving (20-30g) for women and 2 servings for men (40-60 g) should be included with each meal.  A portion size of protein is visually about the size of the palm of your hand.  Protein dense foods include lean meats such as ground beef, chicken, turkey, bison.  Other great protein sources include salmon, tuna, eggs, cottage cheese, tofu, beans, etc.  Also, a mixture of fats should also be part of a balanced diet.  Vitamins A, D, E, and K, are critical to optimal human function, and can only be absorbed by the body with adequate fat in our diet.  Eating a variety of meats, cheeses, nuts, olive oil, and a fish oil supplement are all great ways to getting our daily dose of fat.

Eat “Quality” Carbohydrates: Cut back on the processed, sugary carbs like juice, white flour, muffins, etc and focus your efforts on eating more whole food and fiber rich carbs.  This includes a mix of vegetables, beans, legumes, whole grain breads and pastas, quinoa, long grain rice, etc.  Typically, vegetables, beans, legumes, and most fruit can be consumed often and at any time of the day.  For breads, pasta, and rice, ideally these should be consumed after workouts or physical activity, especially if fat loss is a goal.  Primarily this is because the body has its highest tolerance of carbohydrates post-workout than any other time. This will help refuel the body without any carbohydrate “spill over” into fat storage.    

Great Nutritional Sources:

cleaneatingmag.com

eatright.org

healthykitchensmakeover.com

precisionnutrition.com

KEY #2:  YOU NEED A STRONG SOCIAL SUPPORT GROUP

 Social Support: “Network of individuals that provides feedback, constructive criticism, and encouragement for one’s lifestyle choices.

“You are the average of the five people closest to you.”  How does your social support group look?

  • Does your spouse/partner follow healthy lifestyle habits such as exercising regularly, watching what they eat, and taking nutritional supplements?
  • At your workplace, do your coworkers regularly bring in treats like     cookies, donuts, and other snacks?
  •  If you go out to eat more than once per week, do the people you dine with order healthy selections?
  • Do you belong to any clubs, groups, or teams that meet at least twice per week and do some physical exercise (this does not include a gym membership)?
  • Do the people you live or work with schedule activities for you that interfere with your pre-established exercise time?

If most of your answers made you raise an eyebrow…then you may need to align yourself with a stronger group.  It’s not to say that you need to sever all ties in your existing relationships, but you do need to be aware if you have any “Crabs in your bucket.”

Crab mentality, sometimes referred to as crabs in the bucket, describes a way of thinking best described by the phrase “if I can’t have it, neither can you.” The metaphor refers to a pot of crabs.   Individually, the crabs could easily escape from the pot, but instead, they grab at each other in a useless “king of the hill” competition which prevents any from escaping and ensures their collective demise. The analogy in human behavior is that members of a group will attempt to “pull down” (negate or diminish the importance of) any member who achieves success beyond the others, out of envy, conspiracy, or competitive feelings.

Strategies to overcome the “Crab” obstacle

  • Encourage your friends, family, and co-workers to join you in social events that compliment your goals (healthy dinners, physical challenges, group workouts).
  • Join a network of individuals that work towards common goals.  This can be a hiking/running group, a recreation sports league, or fitness club.
  • Consider hiring a professional.  IDEA, the international health and fitness organization found that 75% of individuals that workout aren’t getting the results they want.  And of the 25% who were, 90% of them work with a personal trainer.

KEY #3:  HAVE S.M.A.R.T GOALS

Saying “I want to lose weight” is not enough.  Goals need to be focused, and realistic.  A common acronym for goal setting is SMART, Specific, Measureable, Attainable, Reward Based & Realistic, and with a Timeframe.  “I want to lose 20 pounds of body fat in 6 months and then I will get myself that new swimsuit.”  This is a great example of a SMART goal.  Not only does it cover each component, but it is realistic as well.  Since the recommended range for permanent weight loss is 1-2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.

“A Goal without a plan is just a wish.”  In other words, action needs to be taken!  Include five steps with each corresponding goal for the coming year.  Your steps should be conducive and relate directly to your goals.

Here’s how it looks using our same weight loss example:

SMART Goal:  Lose 20 pounds of body fat in 6 months

Action Step #1 – Get a gym membership by the end of the week

Action Step #2 – Do 45-60 minutes of cardio on Mondays, Wednesdays, and Fridays

Action Step #3 – Do strength training for 1 hour on Tuesdays and Thursdays

Action Step #4 – Eat 4 to 6 small healthy meals/snacks per day

Action Step #5 – Drink 10 to 12 cups of water every day

Notice how the action steps focus on behavior not the outcome.  With a behavior focus, the goal becomes framed around activities that are under your control.  With this approach we detach from the outcome, but ultimately our behaviors shape the outcome.

More examples:

  • I will commit to completing at least 90% of my scheduled workouts for the next eight weeks.
  • I will commit to only one “free meal” per week for the next eight weeks.
  • I will commit to eating breakfast everyday for the next eight weeks.
  • I will commit to taking a multivitamin and an omega 3 supplement daily for the next eight weeks.

KEY #4:  YOU MUST TRAIN WITH INTENSITY

Fat Burning Zone Myth

The discussion usually begins like this, “If you work too hard during cardio you’ll burn less fat!” Yes, the myth of the “fat burning zone” is alive and well! I’ve been in the fitness industry for over 15 years and it still amazes me that this topic still exists. But, with cardio equipment manufactures continuing to display low intensity training as “fat loss” on their monitors and a percentage of fitness consultants still prescribing low intensity cardio as the most effective method for weight loss, it’s no wonder that the confusion still exists! The question is why?

Specifically the “fat burning zone” is 50-60% of your maximum heart rate. Past research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must lead to more fat loss. The problem with this theory is the most important factor is left out, the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall. Take for example, the average exerciser burns approximately 8 calories/minute while training in the fat burning zone with approximately 50% coming from fat. Compare that with an exerciser working at 70-80% of max heart rate (“Cardiovascular Zone”) the rate increases to 11 calories/minute on average with approximately 40% of fat being used. The final result:

Fat Burning Zone (50-60% of max heart rate)

• Approximately 50% of calories come from fat

• Approximately 8 calories/minute are expended

• 60 minutes x 8 calories/minute = 480 calories

• 50% x 480 calories = 240 fat calories

Cardiovascular Zone (70-80% of max heart rate)

• Approximately 40% of calories come from fat

• Approximately 11 calories/minute are expended

• 60 minutes x 11 calories/minute = 640 calories

• 40% x 640 calories = 264 fat calories

The cardiovascular zone yields more for both total calories and fat calories burned! And as a bonus, your fitness levels will improve even more! This is key, because the body will begin to burn more fat during and after workouts. This happens because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Since carbohydrates are the body’s preferred fuel, and since we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.

Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate, and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post workout recovery to achieve homeostasis. And guess what the primary fuel is during this process…FAT!

The take home message is that there is no magical “fat burning zone”. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exercisers in need of some “active recovery” can benefit from lower intensities a couple times per week. Outlined below are some recommended training guidelines for overall cardiovascular fitness.

Cardiovascular Training Guidelines

Structure 2–3 long and easy intensity workouts each week. These sessions should be 45 minutes plus in duration with a target heart rate ranging between 50-70% of your maximum. These workouts should be feel comfortable, but have you still breaking a sweat. These workouts effectively target your aerobic energy system which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.

Structure 1–2 moderate length and intensity aerobic workouts each week. These sessions should be 30–40 minutes in duration and target heart rate should range between 70-80% of your maximum. The level of effort in these workouts should be comfortable but challenging.

Structure 1–2 short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90% of your max during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone

Strength Training Principles & Guidlines

Principle of Overload:  A greater than normal stress or load on the body is required for training adaptation to occur. The body will always adapt to exercise over time and once this happens a different stimulus is required for additional strength gains. The process should be gradual and is usually accomplished by altering training intensity or increasing the amount of weight lifted. As a rule, when you can perform two or more repetitions over your repetition goal in the last set of two consecutive workouts, intensity should be increased. Weight increases should range between 2.5-5% for isolated exercises (e.g. tricep pressdowns) and 5-10% for exercises that utilize larger muscle groups (e.g. bench press).

Principle of Variation:  Much like the principle of overload, except it involves altering one or a combination of training variables. Specifically, speed of movement, rest periods, training frequency, exercise order, or style of exercises. Take a dumbbell lunge for example. We could vary this exercise by switching to split jumps which would alter two variables, the speed of movement and the style of exercise.

Train for movement:  Muscles work in synergy.  The term “synergy” comes from the latin word meaning to “work together.”  The nervous system innervates the musculoskeletal system to work as a complete unit.  A baseball player throwing a ball with maximum velocity or simply the act of running best illustrates this point.  The muscles work in harmony.  Performing more compound exercises that involve multiple joints and allow the body to work as a whole unit has a higher carry over into day to day life.  Also, training for movement will yield greater strength gains, improve coordination, and increase stability.  Exercise Example: Squat Row

Train all planes:  The human body works in three different planes of movement (sagittal, frontal, and transverse).  Basically, the body is made to rotate, move forwards/backwards and side to side.  Thus, it’s important to train for movement in all directions.  This will help minimize muscle/movement imbalances, decrease risk of injury, and improve overall function.  Exercise Example: Rotational Cable Chest Press

Train Balance & Stability:  Strength is transferable from an unstable environment to a stable environment but not the other way around” (Orr 2009).  In other words, training muscles strictly in a machine based settling will yield little or no improvement for your balance or stability.  In order to improve balance & stability, you must train for it!  Try performing traditional exercises on a BOSU, stability ball or in a single leg position.  Not only with it improve balance and stability, but strength as well.  Exercise Example: Single Leg Squat

Train Standing:  In can’t be emphasized enough!  We sit enough throughout the day between work and our daily commute.  Try to perform the majority of your exercises in a standing/upright position for better overall functional strength and improved posture.

Using these principles, incorporate strength training into your routine at least 2-3 times per week.  Focusing primarily on total body movements.   Sets and reps are based on individual goals and needs.  Here are the recommended ranges:

Stabilization/Endurance:

  • 1-3 sets
  • 12+reps
  • 50-70% max
  • Rest 30-60 seconds between sets

Hypertrophy

  • 3-5 sets
  • 6-12 reps
  • 75-85% max
  • Rest 45-90 seconds between sets

Maximal Strength

  • 4-6 sets
  • 1-5 reps
  • 85-100% max
  • Rest 3-5 minutes between sets

KEY #5:  TAKE YOUR TRAINING BEYOND THE SCALE

Maintaining focus year after year can be challenging, especially if we’re working out just for the sake of working out.  Giving your workouts a greater purpose and training for activities outside of the gym can help you stay on track…permanently  It’s easy to skip a workout if you lack a specific purpose, but if a ½ marathon is lurking around the corner, odds are you’ll stay consistent.  Besides, most of us have recreational activities we enjoy like running, cycling, basketball or snowboarding.  Focusing workouts towards improving your recreational skills can help keep you focused and consistent year in and year out.

You are always ready! Does this sound like you? “I need to get into better shape before I can do something that.” Quite the contrary! There’s always a wide range of participants, men, women, all with different fitness levels in a variety of events every year. You don’t have to be an elite athlete to participate.  The only obstacle you have to overcome is making the decision to do it.  But once you do an amazing thing happens.  Your purpose training purpose changes automatically.  Instead of worrying about mastering the scale, now your focus is on mastering your fitness.

Have Fun! Remember growing up in a world where there were no deadlines, meetings, errands, etc?  We simply played.  Whatever your motivation for getting in shape I encourage you find your fun!  Life always comes with responsibility, but we can still take the time to reconnect with that “timeless” part of ourselves. Whether it’s the Dirty Dash, going on a scenic hike, or simply playing with your kids, take the time to do it every week.  Follow this formula and you’ll achieve results greater than imagined and enjoy the journey along the way!

 

Kettlebell Towel Swings

Posted on by Jason Wanlass

The Kettlebell Towel Swing has quickly become one of my favorite  exercises.  Not only is it different from most strength movements, but it really is a fun exercise.  It’s a great total body and core exercise that will help increase upper body strength, shoulder mobility, stability, and  rotational strength and power.  Give this one a try and you will feel muscles you never knew you had the next day.

Here’s the what you’ll need:

one kettlebell between 18-35# depending on your strength.

one long durable towel.

clear space

The Exercise

1.  Thread the towel through the kettlebell handle

2.  In one continuous movement, bring your arms up and swing the kettlebell up to your side, turning your shoulders and torso with the kettlebell.

3.  Keeping your abdominals tight, extend your arms up overhead swinging the kettlebell behind your back.

4.  Bring your arms to the opposite side of your body, continuing to follow with your shoulders and torso.

5.  Continue to follow through with your arms in front of you and repeat in the same direction.

6.  Repeat the movement for 10-15 reps before bringing the kettlebell to a controlled stop.

7.  Repeat steps 1-6 going the opposite direction.

Enjoy!

Are there Crabs in your Bucket?

Posted on by Jason Wanlass

“You are the average of the five people closest to you.”  Take a moment to think about it.  Seriously…take a moment.  If you look closely at the five individuals of your inner circle, collectively you will share similarities in socioeconomic status, hobbies,  and of course nutrition and exercise habits.  With this in mind, you need to be mentally prepared for potential push back when you make the decision to start a fitness program.  Friends may try to entice you to grab a bite to eat at the Steakhouse instead of going to the gym, co-workers may conveniently bring a box of donuts to work, or your spouse may complain that you don’t spend enough time with them.  Most friends and loved ones don’t do this consciously, it’s more of a subconscious defense mechanism.  They have strong emotional ties to you and any change you make may alter the status of their relationship with you.  When this happens try the following strategies:

Invite your friend to join you for a workout.  It’s  a great additional outlet  and you can grab a healthy dinner after you burn some calories first.

Take  healthy snacks to work and keep them handy when the “Donut Avenger” makes an appearance.  If you have more snack choices  you are less likely to indulge.

When your spouse feels you are “taking away” their time with you, be positive and understanding.  Tell them you respect what they’ re telling you, but emphasize that by personally making these healthy changes it will improve the quality of the time you both spend together.  Also, you can always invite them to join you as well.

While these are great strategies, they won’t work with everybody.  In fact, some people in your life may have a “Crab Mentality” and want you to fail!

Crab mentality, sometimes referred to as crabs in the bucket, describes a way of thinking best described by the phrase “if I can’t have it, neither can you.” The metaphor refers to a pot of crabs.   Individually, the crabs could easily escape from the pot, but instead, they grab at each other in a useless “king of the hill” competition which prevents any from escaping and ensures their collective demise. The analogy in human behavior is that members of a group will attempt to “pull down” (negate or diminish the importance of) any member who achieves success beyond the others, out of envy, conspiracy, or competitive feelings.

The take home point is this…If you are surrounded by individuals at work and/or home who are negative and do not support your efforts to make a positive changes in your life… it might be time to find some who will.  Don’t get me wrong.  I’m not saying that you have to sever all ties, but you will need to find a strong support group if you desire permanent change.  Some options may include:

Join a network of individuals that work towards common goals.  This can be a hiking/running group, a recreation sports league, or fitness club.

Consider hiring a professional trainer or coach.   This can range from traditional private training or joining a fitness bootcamp.

The upside with either approach is that you will naturally develop a solid support group and forge relationships with people who share the same goals, have experienced the same struggles, and will help you escape the crab bucket for good!

 

Fitness Fast with the TRX

Posted on by Jason Wanlass

When I want to bang out a fast workout, more times than not I go to the TRX Suspension Trainer.   In a nutshell, the TRX is a set of suspension straps that you hang from a stable overhead anchor point and perform exercises by leveraging your body at various angles relative to your strength/skill level.

It’s popularity surged mostly because of it’s versatility, economic appeal, and convenience.   The TRX can be used both indoors and outdoors with the capacity to perform over a hundred exercises!  You can easily knock out a 10-15 minute workout, anywhere…anytime.

Don’t believe me?  Try to the workout in the clip above for 10 minutes…you always have time!

TRX Circuit – Workout Time 10 minutes

Set a timer for 10 minutes.  Perform 10 reps of each exercise completing as many rounds as possible within 10 minutes.  Enjoy!

1. Atomic Pushups x 10
2. Ice Skaters x 10/leg
3. Wide Row x 10

To learn more about the TRX, please checkout their website.

Lessons Learned from Spartan

Posted on by Jason Wanlass

041Two days removed from the Spartan Race, I sit here and write with a respectable amount of confidence that I’ve finally washed away all the mud from those “difficult to reach” spots.

However, I’m still left with an insatiable itch for more. As I reflect on all the filthy goodness the Spartan brings, it got me thinking that there are many valuable lessons that can be learned from the madness of it all. More importantly, lessons that can be applied to one’s fitness journey.

All too often, our approach is backwards. We focus on and obsess about what the scale says and how our clothes fit. Don’t get me wrong — having weight loss goals are important and should be taken seriously on a certain level, just not to the point where our whole success and purpose boil down to what an inanimate object like the scale says. Besides, the scale is the master of cruel and unusual punishment. It can have you jumping for joy one day and crying the next.

Instead, why not switch to a “fitness first” approach? It’s no coincidence that the greater the fitness level, the leaner and meaner the body becomes.

So what does Spartan have to do with it? First of all, let’s begin with the end in mind. There is a great amount of exhilaration and a sense of accomplishment crossing a finish line. It’s where all of your hard work and dedication come to fruition. This is experienced at all fitness levels. Whether you’re just beginning your quest or are a seasoned (slightly aged) veteran like me, the satisfaction is always there — everlasting.

But before we get too far ahead of ourselves, let’s not forget about the journey! And here’s where the Spartan reveals what the process should involve for true success.

YOU ARE ALWAYS READY

Does this sound like you: “I need to get into better shape before I can do something like that.” Quite the contrary! There’s always a wide range of participants — men, women, all with different fitness levels — every year. You don’t have to be an elite athlete to participate. The only obstacle you have to overcome is the decision to do it. But once you do, an amazing thing happens. Your training purpose changes automatically. Instead of worrying about mastering the scale, now your focus is on mastering your fitness.

CHALLENGE YOURSELF

Nothing worth accomplishing in life is void of challenge. And believe me: Trucking up Thomas Pence Ranch repeatedly will test your limits. Add mud, walls, rope climbs, bucket brigades, and elevation to the madness and even the fittest runners are reduced to slowing down to catch their breath. But continuing to push through and embrace the challenge only makes the accomplishment at the end that much more gratifying. Remember this: The greater you challenge yourself, the greater the results you will receive.

EXPECT OBSTACLES

You may not be aware of this, but life will always be filled with obstacles. Some will be small while others greater. Throughout the Spartan there are countless obstacles to overcome — walls to climb, muddy pits to crawl through under barbed wire, hurdles to jump, and walls to climb. Depending on where your fitness level is, how you overcome these obstacles will vary. Initially, an 8-foot wall may feel more like 80. But the more obstacles you have, the better you will get at overcoming them. Rather than viewing obstacles as a hindrance, look at them as a guide. And in time, that same wall will appear more as a small hurdle.

RECRUIT FRIENDS

You don’t need to overcome obstacles alone. Most people run the Spartan with a team. Throughout the course, everyone is positive and cheers one another on. Sometimes we need a little boost getting over the walls of life, and having a solid support group will only make the journey easier. So recruit like-minded people and friends for support — a little help from friends can go a long way.

REWARD YOURSELF

Any great accomplishment deserves a reward. And guess what was waiting at the finish line? A medal, some tall cold ones, and most importantly…the satisfaction of knowing you are now a better person physically and mentally after it’s all done!

HAVE FUN!

I am always amazed at the kid-like nature races like this brings out in everyone. It truly is the best part! Costumes are donned, mud wrestling may ensue, and everyone is time-warped into an ageless bliss. Remember growing up in a world where there were no deadlines, meetings, errands, etc? We simply played. Whatever your motivation for getting in shape, I encourage you to find your fun.

Life always comes with responsibility, but we can still take the time to reconnect with that timeless part of ourselves. Whether it’s the Spartan, going on a scenic hike or simply playing with your kids, take the time to do it every week. Follow this formula and you’ll achieve results greater than imagined and enjoy the journey along the way.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 20 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

Fitness Fast – Burpee Combination

Posted on by Jason Wanlass

This is the first of many posts to come with a “Fitness Fast” theme. Many think they don’t have time to exercise…well I’m here to say THINK AGAIN! With minimal resources there is always a way and it will be my pleasure to serve as your guide.

And now we are going to start this series off with one of my favorites, the burpee combination. There are many ways you can approach this sequence for a fast and challenging workout. All you need is a pair of dumbbells and a pull up bar (optional). Weight selection is the same weight you would use for an overhead press for a 10-15 rep set (60-70% or your 1 rep max). Essentially when you break the sequence down there are five primary movements:

1. Burpee
2. Prone Dumbbell Row to Pushup
3. Dumbbell Bicep Curl to Overhead Press
4. Reverse Lunge
5. Pullup.

I love this sequence because it involves the four pillars of movement: a push, pull, raising/lower the center of mass, and rotation. Also, a the burpee combo comes with a high metabolic demand. Not only will it challenge your strength and endurance, it will tax your cardiovascular system tremendously as well.

There are two approaches I recommend for the burpee combination, flow or repetitions. By flow, I simply mean moving through the sequence exactly as its drawn up, 1 repetition for each movement. You can either do the sequence for time, in other words “flow” for one minute followed by a one minute recovery. Or you can flow through the sequence five consecutive times followed by a one minute recovery. The workout looks like this:

Burpee Combination – Flow
5 sets @ 1 minute each
1 minute rest between sets
Circuit Time: 10 minutes

This is a great circuit if you need to get in a workout fast. But, if you have more time you can easily add a second circuit of your choosing. However, I highly recommend a full 3-5 minute recovery before starting the second circuit.

Your second option is the repetition approach. Rather than flowing from one movement to the next, you perform 5-10 reps of each individual movement before moving to the next. In other words, a clusterf#$!:

Burpee Combination – Repetitions
2-3 Sets
5-10 reps/movement
Rest 2-3 minutes between sets

1. Burpees x 5-10 reps
2. Prone Dumbbell Row to Pushup x 5-10 reps
3. Dumbbell Curl to Press x 5-10 reps
4. Reverse Lunges x 5-10 reps/leg
5. Pullups x 5-10 reps

Because this approach had a high volume for each movement, I recommend only 2-3 sets. Plus you’ll need a little more recovery between sets, 2-3 minutes ideally since this option will take a little longer per set and will tax the muscles a more due to the compartmentalized approach. This option still will only take around 15-20 minutes. Still a pretty quick hit.

There you have it! The first of many “Fitness Fast” segments to come. You always have time now get after it!

Have Fun. Get Fit.
Jason

No Gym? No Problem!

Posted on by Jason Wanlass

Let’s face it.  Getting to the gym this time of year is hard.  Kids are out of school, family vacations, business travel, etc.  Besides, when it’s 80 and sunny, the gym may not seem as appealing as it did a few short months ago.  For whatever reason many of us face the same challenge getting a regular workout in whether it’s a lack of time, limited resources, or simple gym boredom. Rather than viewing it as a challenge think of it as a good reason to get creative and try something new. Not only is it good for us physically to mix things up, but it’s mentally refreshing as well. Plus there are still plenty of ways to get in a solid workout that is fast, convenient, and only requires one piece of equipment…you!  Training with minimal or no equipment is often referred to bodyweight training.  Bodyweight training comes with many physical benefits, including increases in strength, range of motion, cardiovascular endurance.  And best of all, many bodyweight exercises can be performed free of pain for most exercisers.

Outlined below are five exercises that can be either implemented into your current workout routine or as a workout you can take with you anywhere!

Inverted Row

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Inverted Row: Use a solid, stable bar like a guard rail or a monkey bar.  The bar should be anywhere between waist to chest height. Grab the bar with your palms facing down and with your arms fully extended at chest level. Your body should be angled at approximately 0° to 60° depending on your level of strength. Maintaining alignment and control, contract your abs and pull your chest towards the bar keeping your body straight throughout the movement. Slowly lower yourself back to the starting position and repeat for 10 to 15 repetitions.

Jack Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Jack Squats: Begin in a squat position with your hands at your sides.  Hop into a standing position with your feet out wide while simultaneously singing your arms overhead.  Hop back into the squat position and repeat the movement for 10-15 repetitions.


Floor Bridge

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Floor Bridge:  Lie on your back and position your feet flat on the ground with your knees bent at 90°. Contract your abs and slowly lift your hips off of the ground until you are fully extended. Pause for 2 seconds and slowly lower yourself back to the ground. Repeat this move for 10 to 15 repetitions.  Continue the movement for 30 seconds.

Stationary Spiderman: Begin in a pushup position with a narrow grip.  Bring your left leg forward placing your foot flat and to the outside of your hands.  Extend your left leg back into the starting position.  Repeat the same movement with your right leg and continue the movement by alternating legs.  Perform 10-15 reps per side.

Mountain Climbers: Begin in a pushup position keeping your body straight.  Step your left leg in towards your hands keeping the hip, knee, and foot in a straight line.  Simultaneously, extend your left leg back to the starting position while stepping your right leg towards your hands and continue to alternate the movement with your legs similar to a running motion.  Keep your body straight throughout the entire set, performing the exercise as quickly as possible while maintaining form.

Click here for a video demo

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 17 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

Read more here: http://www.idahostatesman.com/2012/06/03/2140637/tired-of-the-gym-try-something.html#storylink=misearch#storylink=cpy

Keep the body guessing with training variety

Posted on by Jason Wanlass
Slow tempo pushup

In order to achieve continued results from a strength program, muscles need to be challenged beyond their comfort zone. Many exercisers know this already. However, often times we limit the challenge by simply increasing weight or repetitions.

While this is an important method for improving fitness, it’s only a small piece of the puzzle. Eventually our bodies will adapt and hit a plateau with this approach alone. Bottom line: The body needs training variety as well. In fact, just changing the exercise variables alone can have a tremendous impact on improving our strength and endurance.

In short, we’re simply trying to keep the body guessing. There are many simple ways to switch up specific exercises, let’s look at a few examples.

SLOW DOWN YOUR TEMPO

Most exercisers perform strength exercises at a 1 to 1 ratio. In other words, 1 second to lower the weight (eccentric phase) and 1 second to lift the weight (concentric phase) with no pause in between.

Next time you do a strength workout, try changing speeds by slowing down the tempo. This will challenge the muscles more because they are kept under tension longer.

Take a push-up, for example: Instead of banging out reps as quick as you can, try slowing the pace to a 3/2/1 tempo. Specifically, 3 seconds to lower your body, pause for 2 seconds then complete the push up in 1 second on the push. You will be amazed how challenging this is!

ADD A HORIZONTAL LOAD

Many traditional exercises like push-ups, pull-ups, or squats/lunges involve a vertical load, meaning that the resistance runs up and down in line with gravity.

However, the human body needs to be able to adapt to horizontal forces, as well. Examples where this happens may include a lineman blocking a defender or a hiker navigating a hill with a side slope.

In the gym setting, a horizontal load can be easily utilized with a cable machine or resistance bands. Begin by selecting your weight. Between 10 and 30 percent of your body weight is usually enough. Hold the cable in front of you and perform a set of lunges.

Feel the difference in your quads? They have to work much harder to decelerate because of the horizontal load.

You can also increase the challenge by having the cable pull from the side of your body. This will require even more balance. As an alternative, you can attach the cable to an exercise belt.

This will free up your hands and allow the use of dumbbells for any arm movement as well. Try adding in curls, overhead press — the options are endless!

VARY THE MOVEMENT

Specifically, change the direction of movement. Most exercises like chest press, rows, and lunges are performed in the sagittal plane. In other words, primarily forward and backward motion.

In addition to moving back and forth, the human body needs to be efficient at overcoming side and rotational forces as well. Exercise options may include performing a single-arm dumbbell chest press, which will put more emphasis on frontal plane (side to side) stability. For a row, simply adding some torso rotation is a great way to add another dimension to this exercise.

And for lunges, rather than lunging forward, throw in some side lunges instead.

TRY DIFFERENT TRAINING EQUIPMENT

This can be as simple as switching from barbells to dumbbells, free weights to body-weight exercises, or vice versa.

Let’s use a back exercise, for example. After four weeks of doing bent-over barbell rows, switch to a dumbbell row, after that, switch to pull-ups, and so on. This principle can also be applied to the chest, shoulders, arm, legs, etc.

Please check out the video link for demonstrations of these key points and exercise examples.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

Read more here: http://www.idahostatesman.com/2012/04/01/2059083/keep-the-body-guessing-with-training.html#storylink=cpy

Training for Function

Posted on by Jason Wanlass

Functional training is a training method that has created a lot of buzz over the last decade.  Perhaps you have heard the term at the local gym or read about in a fitness magazine.   While there is no universal definition, functional training is generally viewed as exercises that carry a high movement value.  In other words, movement that uses the entire body opposed to training muscles in isolation. An example would be performing a lunge to develop leg strength instead of simply using a leg extension machine.  So why does this benefit us…or why should we train for movement?  The answer is more apparent when we examine what the human body is designed for.

“Muscles are responsible for producing movement, maintaining posture, stabilizing joints, and generating heat” (Marieb 2007).  More specifically, the human body functions by pushing, pulling, lowering/raising the body’s center of mass, and rotating, all while maintaining balance and stability.  It is even more critical to train for improved function when you consider posture.  Most Americans work in a sedentary environment which involves sitting for prolonged periods, resulting in a slouched posture.  Poor posture has been linked to physical ailments such as low back pain and frozen shoulder to name a few.  Going to the gym after eight hours in front of computer to exercise for another hour primarily in a seated position only compounds the problem.  Plus, most fitness machines create “artificial” stabilization.  In other words, the machine is responsible for providing stability, not the body.  The only way to improve balance and stability is to perform exercises that challenge both on some level.

Now that we know the benefits of functional training, let’s look at the components of what makes an exercise “functional.”

Train for movement:  Muscles work in synergy.  The term “synergy” comes from the latin word meaning to “work together.”  The nervous system innervates the musculoskeletal system to work as a complete unit.  A baseball player throwing a ball with maximum velocity or simply the act of running best illustrates this point.  The muscles work in harmony.  Performing more compound exercises that involve multiple joints and allow the body to work as a whole unit has a higher carry over into day to day life.  Also, training for movement will yield greater strength gains, improve coordination, and increase stability.

 

 

 

 

 

 

 

 

 

Exercise Example: Squat Row

Train all planes:  The human body works in three different planes of movement (sagittal, frontal, and transverse).  Basically, the body is made to rotate, move forwards/backwards and side to side.  Thus, it’s important to train for movement in all directions.  This will help minimize muscle/movement imbalances, decrease risk of injury, and improve overall function.

 

 

 

 

 

 

 

 

 

Exercise Example: Rotational Cable Chest Press

Train Balance & Stability:  Strength is transferable from an unstable environment to a stable environment but not the other way around” (Orr 2009).  In other words, training muscles strictly in a machine based settling will yield little or no improvement for your balance or stability.  In order to improve balance & stability, you must train for it!  Try performing traditional exercises on a BOSU, stability ball or in a single leg position.  Not only with it improve balance and stability, but strength as well.

 

 

 

 

 

 

 

 

 

Exercise Examples: Single Leg Squat

Train Standing:  In can’t be emphasized enough!  We sit enough throughout the day between work and our daily commute.  Try to perform the majority of your exercises in a standing/upright position for better overall functional strength and improved posture.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

 

 

 

Combination Training for Overall Fitness

Posted on by Jason Wanlass

At last the New Year is upon us!  It’s the opportunity we embrace every year to finally get back in shape.  While our ambition to make this year our best may be at a peak, the normal day to day grind still carries over into the New Year.  Many of us still have limited time due to work, family, and other obligations. And with so many areas of fitness to address it can be challenging to fit enough cardio, strength, flexibility, and core training in on a weekly basis.  Being efficient with our time at the gym is more important than ever.  The question is how?  By integrating it all into each workout session.  This workout style is also referred to as combination training.  The objective is to format the workout by using circuits that focus on each component in each training session. This style of workout is great because we end up spending less time in the gym while reaping all the same training benefits. Here is a breakdown on how to format an integrated training session.

Dynamic Warm Up

Dynamic warm up is the process of prepping the body for the demands of a workout. This is done by using active flexibility and movement patterns similar to the exercises that will be used during the workout.  Unlike traditional stretching, a dynamic warm up is performed by using opposing muscle groups and/or controlled momentum to take a joint/muscle through the full available range of motion.  This helps improve joint stability, increases body awareness, and helps raise the body’s core temperature, thereby decreasing risk of injury and improving workout performance.

Plyometric and Athletic Drills (Circuit 1)

Plyometric exercises include any movement that involve a rapid pre-stretch of a muscle and is immediately followed by a muscular contraction.  Examples of this would include throwing a medicine ball, jumping, or skipping.  These exercises are great for improving speed, strength, and the rate of muscle contractions.  Athletic drills are also included in this circuit.  They are similar to plyometrics with the exception that these drills are geared more towards locomotion.  The goal of athletic drills is to improve quickness, reaction time, and agility.  Athletic drills are challenging, fun, and a great way to improve cardiovascular fitness.  The plyometric and athletic drill circuit is usually done at the beginning of the workout. These exercises tend are the most demanding and are best performed earlier in the workout.

Balance and Strength (Circuit 2)

Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and help increase overall strength.  And best of all, balance exercises are easy to implement with traditional strength moves.  An overhead press can easily be performed on a stability ball, a single leg squat can replace a two legged squat.

For strength exercises you want to select exercises that challenge each of the primary movements of the human body.  This would include a pushing exercise, a pulling exercise, and a squat and/or lunge.  For added challenge and time-efficiency, multiple movements can be combined in one exercise.  An example would be a dumbbell squat with a bicep curl to an overhead press.

Core (Circuit 3) 

The core consists of all the muscles that connect into the lumbo-pelvic-hip complex.  In other words, all the muscles of the trunk and pelvis.  The core plays a major role in helping us maintain stability during functional movements and is a key component in reducing the risk of injury.  In general, core movements should consist primarily of rotation, extension, and isometric holds.  Movements that emphasize flexion movement similar to a crunch should be used in moderation.

Flexibility Cool down 

Cool down should consist of at least 5-10 minutes of static stretching and/or self-myofascial release (SMR).  Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for between 20-60 seconds. This will help reset the length of the muscles that were worked and help maintain and improve mobility.  SMR involves applying pressure to the muscle by using a bio-foam roller and can help eliminate adhesion/knot build up due to training.  Slowly roll along your muscles until a “tender point” is located. Rest on the tender point for 30-60 seconds or until there is a 75% reduction in pain felt.

Please refer to the sidebar for a sample workout and/or check out the video link for demonstrations of the following workout.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 16 years experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.

 

Integrated Strength & Conditioning Workout

Dynamic Warm up (1 set x 10 reps)

  • Leg Swings
  • MB Reverse Wood Chops
  • T-Rotations
  • Lunge w/twist
  • Cat/Cow Stretch

 Plyometric & Athletic Drills (2-3 Sets x 5-10 reps)

  • Squat Jumps
  • MB Chest Pass
  • Lateral Shuffle
  • Pro Agility Drill

 Strength & Balance (2-3 Sets x 12-20 reps)

  • Single Leg Squats
  • Split Lunge w/cable row
  • Pushups
  • TRX Rear Fly

 Core (2-3 Sets x 15-20 reps)

  • Standing Torso Rotations
  • Plank
  • Cobra

Flexibility/SMR

  • Hamstrings
  • Quads
  • Hip/Glute
  • Hip Flexors
  • Chest
  • Lats/Upper Back
  • Low Back

 

Put yourself on a training plan to meet your goals

Posted on by Jason Wanlass

If you want success in life, you need a plan. Whether it’s wanting to retire at a certain age or finding the job of your dreams, having a plan is key.

The same holds true for fitness and athletics, a method that is referred to as periodization. This involves developing a long-term training plan that is structured with the goal of achieving peak conditioning in a specific time frame or by a certain date.

Periodized plans for athletes generally are 6-12 months to get players ready for the season. But for the weekend warrior or individual who wants to lose body fat, the same method can be used applied in a shorter time frame.

So how do you develop a periodized plan? Essentially by working backward from a target date. From there, we simply break training into phases and sub-phases leading up to that point. With periodization, training phases are divided into three categories: the preparatory phase, the competitive phase, and transition phase (active rest/recovery).

Of these phases, the preparatory and competitive phases are furtherbroken down into the sub-phases of general preparation, specific preparation, pre-competitive, and competitive phases.

Finally, each phase is broken down further into cycles: the macro cycle (6-12 months), meso cycles (2-6 weeks), and micro cycles (1 week).

Most of us aren’t paid professional athletes, but that’s not to suggest that we can’t benefit from a structured training regimen. Let’s say this is the year we want to train for a half-marathon or maybe we’re just looking to get in great shape by summer.

Here’s an outline to give you an idea how the process works.

PREPARATORY PHASE

General preparation (conditioning) phase:

  • Lasts from two to three months.
  • The goal is to develop “base conditioning” before adding high intensity (more resistance or cardio intervals).
  • The focus is on adding more volume (sets/reps, longer duration) as fitness improves.
  • Strength training should focus on technique and adaptation. Total-body exercises are used at two to three sets and repetitions usually ranging between 15 and 25 reps per exercise.
  • Training aims to improve endurance, strength, flexibility and mobility.
  • For experienced exercisers, correcting strength imbalances and specific faults are the primary goal. The focus for new exercisers should be skill acquisition.
  • Cardiovascular conditioning is geared toward steady-state conditioning (between 60 and 70 percent of your maximum heart rate.)

Specific preparation phase:

  • Lasts from one to two months and includes progressive increases in intensity training and specificity to activity.
  • Volume is now secondary and is often slightly reduced as intensity increases.
  • The strength training goal is to develop strength and power. Sets increase to three to four sets with reps ranging between 8 and 12 per exercise.
  • Implementation of hard intervals and race-pace training for cardio conditioning (less than 70 percent of max heart rate).

COMPETITIVE PHASE

Pre-competitive phase:

  • Lasts from one to two months before a season or event.
  • The goal is to maintain fitness accumulated during preparatory phase.
  • Training volume (sets/reps) is decreased to allow recovery and prevent exhaustion.
  • Final phases of skill development are reached.
  • From one to two practice events should be used to get a feel for the main event, such as a 10K race before the half-marathon.

Competitive phase:

  • This is the primary season or event. The length of this phase depends on the activity or sport.
  • It’s often separated by a one- to two-week recovery period to allow physical and psychological restbefore the main event.
  • Intensity is kept high and volume low. Usually, from two to three weeks before an event is optimal to allow body to reach its peak.

Transition/recovery phase:

  • This takes place after the event or season. This phase usually lasts from four to five weeks before training resumes.
  • Recovery should include recreational activity that is different from your usual training.
  • It allows mental and physical rejuvenation before starting the next training plan.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.

Training tools to add variety to your workouts

Posted on by Jason Wanlass

It can be challenging to stay motivated with an exercise routine. The human body and mind have a certain threshold when it comes to doing the same thing over and over again, particularly with exercise.

The good news is you don’t have to limit yourself to free weights and cardio machines. Several training devices today are different, challenging and produce great training results.

I’m not talking about fad infomercial products such as the Shake Weight or the Ab Belt; these are the same training tools used by professional athletes. A few of my favorites include battling ropes, sandbags, weighted vests and the TRX Suspension Trainer.

They are versatile and will help improve cardiovascular endurance, strength, power, and burn fat.

BATTLING ROPES

These are also known as training ropes. They are used by implementing a whipping or circle motion with your arms that creates a “wave” in the rope. This results in a high metabolic demand to the body from the oscillation of the rope.  For more of a challenge, do simultaneous leg movements such as squats, walking or lunging. Battling ropes generally are from 30 to 50 feet long with a weight range of from 15 to 40 pounds. They are a great total-body training device that will tax your muscles and cardiovascular system.

Sample exercises:

  • Alternating waves
  • Double waves
  • Circles
  • Flips

WEIGHT VESTS

This is a vest with adjustable weights, ranging anywhere from 10 to 100 pounds. Weight vests are nice because they distribute the load evenly throughout the body, giving more demand during body-weight exercises such as push-ups, pull-ups and squats. Plus, you still have the freedom to do combination exercises with free weights or other training tools.  Start with a vest about 5-10 percent of your body weight, then progress as you gain more strength and endurance.

Sample exercises:

  • Pull-ups
  • Push-ups
  • Squats with dumbbell curl and press
  • Lunge kicks

SANDBAGS

Sandbags come in a variety of sizes and allow the user to adjust the weight depending on his/her strength or skill level.  With a variety of different handles built in, this training tool can mimic most exercises performed with dumbbells, barbells and medicine balls. The key difference is the increased challenge to your grip and the shifting of the weight during exercises that you don’t experience with traditional free weights. As a result, there is a higher demand on your core and posture muscles to maintain stability, giving you an amazing total body workout.

Sample exercises:

  • Squat press
  • Rotational lunge
  • Bent-over row
  • Front squats

TRX SUSPENSION TRAINER

This is a body-weight training tool made from suspension straps. Attach the TRX to an overhead anchor point or door attachment and adjust the angle of your body to make exercises easier or more challenging.  The tool creates more demand on the core muscles and helps increase joint stability because the straps need to be controlled by the body. You can easily perform more than 100 exercises with the TRX, using it for strength training, cardio, balance and core.

Sample exercises:

  • Plank
  • Row
  • Suspended lunge
  • Tricep extension

For more info, check out the video demonstration of the exercises by clicking here.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com

Plyometric training is for everyone

Posted on by Jason Wanlass

“Plyometric Training”Bounding, jumping, catching and throwing oh my!  These are some of the common exercises you may hear of when it comes to plyometrics.  But what exactly is plyometrics?  When you break the word down into its greek roots, plyometric literally means to increase measure (plio = more; metric = measure).  Specifically, plyometric training refers to activities that allow a muscle to reach maximal force in the shortest period of time (NSCA 2000).  This is accomplished by incorporating the stretch-shortening cycle.  Simply put, any movement that involves a rapid prestretch and is immediately followed by a muscular contraction.  A great example can be seen when you watch a basketball player jumping for a rebound.  He or she quickly descends into a quarter squat position (prestretch) then immediately counters with a muscle contraction by jumping explosively for the rebound.  Two things happen during this movement.  First, there is an increase in the rate of muscle force and second, there is an increase in the number of muscle fibers recruited during the contraction.  With this comes many physical benefits.  Increases in muscular strength and power, mobility in selected joints, and improved athletic performance to name a few.  But plyometrics isn’t necessarily limited to the athlete or weekend warrior.  Today many trainers and coaches use plyometrics with all levels of clients.  Whether it’s a profession athlete looking to improve their vertical jump or a grandparent looking to improve their balance and stability getting up and down the stairs, both can benefit from plyometric training..

It should be noted however, that training should vary per individual.  With that being said, there are certain guidelines that should be followed when introducing plyometric training into your routine:

  1. Proper Warm up. A thorough set of warm up exercises should preceed any workout, particularly plyometrics. Spend at least 10-15 minutes implementing a dynamic warm up before you begin.
  2. Master the basics. Learning basic jumps and landing mechanics is key before advancing to more complex exercises. Begin with jumping in place drills and focus on properly landing and absorbing impact. Once a strong foundation has been developed, traveling hops, jumps, and bounds can be introduced.
  3. Allow Recovery. Because intensity is generally higher in plyometrics, allowing full recovery is extremely important. As a guideline, as much as 3-4 minutes between sets or working at a 1:3 ratio. In other words, if your set lasts 20 seconds, recovery should be 60 seconds. Also, there should be at least 1-2 days of recovery between plyometric workouts. Like weight training, you should not work the same muscle groups on consecutive days.
  4. Proper Footwear Make sure you have a high quality athletic shoe. Also, work on surfaces that have good shock-absorbing qualities like grass apposed to cement.
  5. Watch your volume. Volume is simply the total amount of repetitions per workout. For example, if you perform an exercise fo 3 sets of 15 reps, your total volume would equal 45 (3 x 15 = 45). The recommended amount of volume ranges is based on skill level. The National Strength and Conditioning association recommends the following volume ranges; 80 to 100 for beginner (no experience), 100 to 120 for intermediate (some experience), 120 to 140 for advances (considerable experience).

Here are a couple basic exercises to try! Please check out the video to see for details, variations and modifications for each. I also recommend the book “Jumping into Plyometrics” by Donald Chu.

Squat Jumps: Engage your core muscles and quickly lower into a quarter-squat position and then explode upward. Sink your hips and flex at your knees as you land and hold for 2-3 seconds. Repeat for a total of 10 reps.

MB Chest Pass: Hold a 6 to 10 lb medicine ball at chest level facing a solid wall. Engage your core muscles and quickly lower into a quarter-squat position and then forcefully extend your hip, knee, and arms, releasing the ball. Absorb the catch of the medicine ball as it bounces off the wall, by sinking your hips and flexing your knees and arms. Hold this position and then repeat the steps above for 10 reps.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 16 years’ experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.

Don’t skip the flexibility training

Posted on by Jason Wanlass

Flexibility training is often the most overlooked and skipped part of a workout. With so many areas to address such as core, strength and cardio conditioning, it can be difficult to fit in. However, flexibility shouldn’t be neglected, especially when you consider the benefits. Flexibility training can help improve posture, increase mobility, and produce a higher quality workout. In the past, static stretching was generally the only method used. This involved, taking a muscle to the point of tension and holding for approximately 30-60 seconds, generally done at the beginning and/or end of a workout. While static stretching is still an effective and important method to optimal flexibility, it is only a small piece of the puzzle. Flexibility has evolved and includes a variety of modalities such as, self myofascial release, active/dynamic stretching, and static stretching. So the question is how do we fit it in? By dedicating at least one session a week to flexibility or by integrating into the workout itself! Below is a description of the various flexibility methods that can be used and when it’s best to perform them.

Self-Myofascial Release (SMR): is the process of applying pressure to the muscle by using a bio-foam roller and/or a massage stick. SMR feels like a deep tissue massage and can be tender is some areas. However, when done consistently SMR becomes much easier and less painful. The purpose of SMR is to help eliminate adhesion/knot build up due to training and/or postural stress. This in turn will help improve flexibility, mobility, and joint mechanics.

To SMR, slowly roll along your muscles until a “tender point” is located. Rest on the tender point for 30-60 seconds or until there is a 75% reduction in pain felt. SMR can be done before and/or after your workout.

Active/Dynamic Stretching: is the process of using opposing muscle groups or controlled momentum to take a joint/muscle through the full available range of motion. Perform 6-10 reps per exercise/muscle group at the beginning of your workout right after SMR.

Static Stretching: is the process of passively taking a muscle to the point of tension and holding the stretch for between 20-60 seconds. Static flexibility is reserved for after a workout in most cases. However, it can be used before a workout for individuals with overly tight muscles and/or muscle imbalances. But keep in mind that static stretching prior to a workout may actually increase risk of injury in some cases! An active/dynamic warm up should immediately follow if done prior to a workout.  Perform 1-3 reps per exercise.

Workout Format

  1. Warm up: SMR & Active/Dynamic Flexibility (10-15 minutes)
  2. Strength & Conditioning (30-40 minutes)
  3. Cool Down: Static Flexibility and/or SMR (10-15 minutes)

 

The myth of the fat burning zone

Posted on by Jason Wanlass

I’ve been in the fitness industry for more than 15 years, and it amazes me that this topic still exists. But with cardio equipment makers continuing to display low-intensity training as “fat loss” on their monitors and a percentage of personal trainers still prescribing low-intensity cardio as the most effective method for weight loss, it’s no wonder the confusion still exists.

The “fat burning zone” is 50-60 percent of your maximum heart rate. Research has shown that you burn a higher percentage of fat while training at this intensity. People were quick to conclude that this must mean you lose more fat.

The problem with this theory is the most important factor is left out, and that’s the rate of calories being burned. Also, fat is still being used at higher workout intensities and ultimately will result in more fat calories expended overall.

For example, the average exerciser burns about 8 calories a minute while training in the fat burning zone, with about 50 percent of those calories coming from fat.

Compare that with an exerciser working at 70-80 percent of her maximum heart rate (commonly called the cardiovascular zone), where the rate increases to 11 calories a minute on average with about 40 percent of those calories from fat.

The result:

In the fat burning zone (50-60 percent of maximum heart rate):

  • About 50 percent of calories come from fat.
  • About 8 calories per minute are expended.
  • 60 minutes x 8 calories/minute = 480 calories
  • 50 percent x 480 calories = 240 fat calories.

In the cardiovascular zone (70-80 percent of maximum heart rate):

  • About 40 percent of calories come from fat.
  • About 11 calories per minute are expended.
  • 60 minutes x 11 calories/minute = 660 calories
  • 40 percent x 660 calories = 264 fat calories

The cardiovascular zone yields more for both total calories and fat calories burned. And as a bonus, your fitness levels will improve even more. This is key, because the body will begin to burn more fat during and after workouts because the body begins to spare carbohydrates, a process known as “glycogen sparing.” Because carbohydrates are the body’s preferred fuel, and because we have a limited supply, the body naturally begins to use a higher percentage of fat during workouts as our fitness improves.

Also, after intense exercise, the body has to work even harder to restore equilibrium to our body temperature, respiratory rate and hormone levels. This requires high amounts of oxygen, a process known as Excess Post-Exercise Oxygen Consumption (EPOC). With this increased demand for oxygen, more fuel is required from our body during post-workout recovery to achieve homeostasis. And guess what the primary fuel is during this process? FAT!

The take-home message is that there is no magical fat burning zone. For best results, cardiovascular training should include a variety of intensities. While there are countless benefits to training at higher intensities, low-intensity workouts are still important and should be included into your routine, especially if you are just beginning a program. And even an avid exerciser in need of active recovery can benefit from lower intensities a couple of times per week.

TRAINING GUIDELINES FOR OVERALL CARDIOVASCULAR FITNESS

• Structure two to three long and easy-intensity workouts each week. These sessions should be 45 minutes or longer with a target heart rate between 50-70 percent of your maximum.

These workouts should feel comfortable but have you still breaking a sweat. These workouts effectively target your aerobic energy system, which will help develop fat burning enzymes, help maximize recovery, and should be your starting point if you’re just beginning a program.

• Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 30-40 minutes in duration, and the target heart rate should range between 70-80 percent of your maximum. The level of effort in these workouts should be comfortable but challenging.

• Structure one to two short and intense interval workouts into your program each week. These workouts should last between 20–30 minutes with your target heart rate ranging between 80-90 percent of your maximum during work intervals. During these workouts your breathing is heavier and will definitely be above your comfort zone.

CALCULATING TARGET HEART RATE

Step 1: Determine your resting heart rate. This is your heart rate in beats per minute when you are resting. To determine your true resting heart rate, before you get out of bed in the morning, measure your heart rate for one minute. Wait a few minutes after the alarm has gone off, so your heart will recover from being startled. For best accuracy, you should do this three days in a row and take the average.

Step 2: Calculate your heart rate reserve (HRR): 220 – age – resting heart rate (RHR) = HRR

Step 3: Calculate your target heart rate: (HRR x target percentage) + RHR = Target Heart Rate

TARGET ZONES

Zone 1, general health: 50–60 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 50 percent) + RHR
  •  Upper target heart rate zone = (HRR x 60 percent) + RHR

Zone 2, weight management: 60–70 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 60 percent) + RHR
  •  Higher target heart rate zone = (HRR x 70 percent) + RHR

Zone 3, aerobic conditioning/weight management: 70–80 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 70 percent) + RHR
  •  Higher target heart rate zone = (HRR x 80 percent) + RHR

Zone 4, advanced conditioning: 80–90 percent of your maximum heart rate.

  •  Lower target heart rate zone = (HRR x 80 percent) + RHR
  •  Higher target heart rate zone = (HRR x 90 percent) + RHR

Jason Wanlass, the owner of Champion Fitness in Meridian, has more than 15 years’ experience in the fitness industry. Contact him at monsterfit@live.com or www.championfit.net.

Set up a gym at home

Posted on by Jason Wanlass

There are many advantages to working out at home. One, it’s convenient. Two, there’s no extra commute or having to deal with the crowds at a health club. And best of all, you don’t need to spend a fortune or add another wing to your home for a massive home gym. There are many effective fitness tools on the market right now that are fun, affordable, and require minimal space. When choosing equipment there are a few things to consider. First, are the components that go into a fitness routine. From a movement standpoint the human body is built for pushing, pulling, rotating, raising/lowering one’s center of gravity, and locomotion. Your program should consists of strength training, balance & core conditioning, and cardiovascular endurance to cover all of these movements effectively. Remembering to choose equipment that is versatile is key for setting up a successful home gym. The second thing to consider is space. While it would be nice to dedicate an entire room for a gym, sometimes we don’t have that luxury. At a minimum try to designate at least a 10′ x 10′ area. This will give you enough space to perform basic athletic drills or exercises that use resistance tubing. Last thing to consider is cost. While all of the featured fitness products below are economically appealing, by no means do you need them all to get started. Purchase products that give you more variety first, then fill in the gaps as your budget allows.

Here are some of my favorite fitness tools that will provide a killer workout and give you the most bang for your buck.

TRX Suspension Trainer: is a body weight training tool that uses suspension straps from an overhead anchor point or from a door attachment. The user can adjust the angle of their body to make exercise easier or more challenging based on their strength and fitness level. You can perform over 100 exercise with the TRX using it for strength training, cardio, balance, core, and much more. A must have for any home gym!

Resistance Tubing: is perfect for duplicating all the exercises of cable machines at the gym without the price tag or space requirements. Resistance tubing is also a great tool for rotational core & strength exercises. At a minimum you should have at least three tubes. One with light, medium, and heavy resistance.

Stability Ball or a BOSU: Not only provides many strength, balance, and core options, but you can also duplicate many of the exercises that require a bench and with more challenge!

Agility Ladder and/or Jump Rope: A great cardio workout doesn’t have to be confined to a machine, especially when working out at home! Not only will your heart get pumping with an agility ladder and/or jump rope, but both tools are perfect for improving foot speed and athleticism.

Powerblocks or Select Tech Dumbbells: an entire dumbbell set condensed into one pair! The obvious advantage is the space you save, but also you end up saving more money in the long run when you compare the cost of buying individual dumbbells. Just insert the pin or turn the dial to select your weight and your ready to rock! Many weight range options exist with both Powerblocks and Select Tech dumbbells depending on your needs. And of course adding dumbbells to your home gym will give you countless exercise options for both strength and cardio!

Medicine Balls: are a great tool for core conditioning and for power exercises that require throwing. If you play any rotational sports like golf, tennis, or baseball, medicine balls are great for you’re looking adding some power to your game.

Jason Wanlass, owner of Monster Personal Training & Athletic Conditioning has more than 15 years of experience in the fitness industry.  Contact him at monsterfit@live.com or www.monsterfit.com

Trying to get in shape? Try something a little different

Posted on by Jason Wanlass

The new year is finally upon us! Any shortcomings of years past quickly fade as we vow to make this year our best ever. And if you’re like most, this includes heading to the gym to get back into shape. While this is an effective approach, it’s important to keep your options open, especially when it comes to long-term success. Mixing in activities that are fun and physically challenging can be refreshing and will be more likely to keep you consistent throughout the year.

Besides, there are many options here in our great state. Whether you’re looking for a little winter adventure or prefer to stay indoors, here are four popular choices to help kick start your year!

LET IT SNOW: Cross-country skiing and snowshoeing are great ways to take in the outdoors in the winter and provide a challenging workout. You can burn as much as 1,000 calories per hour!

There is no shortage of options when it comes to finding some epic snow. Idaho offers a Park ‘n’ Ski program to 16 nordic areas throughout the state with more than 180 miles of trails. (Visit IdahoStatesman.com/IdahoOutdoors for other ideas about where to go.)

KICK THOSE WINTER BLUES: Not a fan of the snow? Consider joining an indoor soccer league. Soccer is a fast and furious sport that is fun and will help improve your speed, agility, power and cardiovascular endurance.

Plus, the Treasure Valley has two indoor soccer centers to choose from, with leagues for all skill levels. So if you’re looking for an intense workout and have a competitive side, indoor soccer will not disappoint!

GET YOUR LATIN GROOVE ON: Zumba has taken the fitness industry by storm. Primarily a cardiovascular workout, Zumba is inspired by Latin rhythms and combines a variety of movements including salsa, meringue, hip hop, belly dancing and more. All in all, Zumba provides a great workout and is the perfect way to shake things up.

INDOOR ROCK CLIMBING: is great for improving endurance, total body strength, and a fun way to add some adventure to your routine. Boise has two gyms dedicated exclusively to rock climbing. The YMCA also offers several climbing walls.

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com

10 Steps to Making 2016 Your Best Year

Posted on by Jason Wanlass

If you’re like most people, it’s the same scenario every year.  The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just weeks away.  As the calendar turns our resolve comes rushing back!  It’s the opportunity for redemption that we embrace every year.  However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success.  Outlined below are 10 tips to guide you towards looking and feeling your best in 2016…and years beyond!

TIP #1 – BEGIN WITH GOAL SETTING

January rolls around and everybody wants to get into shape. But to have a successful year, saying “I want to lose weight” is not enough.

Goals need to be focused and realistic. A common acronym for goal setting is SMART: specific, measurable, attainable, reward-based and with a timeframe.

“I want to lose 20 pounds by June 1, and then I will get myself that new swimsuit” – this is a great example of a SMART goal.

Not only does it cover each component, but it is realistic as well. Since the recommended range for permanent weight loss is 1 to 2 pounds per week, a goal of losing 20 pounds in 5 months is honest and very achievable.

TIP #2 – TAKE ACTION

French writer Antoine de Saint-Exupry said it best: “A goal without a plan is just a wish.”

Include five steps with each corresponding goal for the coming year. Steps should relate directly to your goals. Here’s how it looks using our weight-loss example:

SMART Goal: Lose 20 pounds by June 1

First action step: Get a gym membership in January.

Second action step: Do 45 to 60 minutes of cardio on Mondays, Wednesdays and Fridays.

Third action step: Do strength training on Tuesdays and Thursdays.

Fourth action step: Eat 4 to 6 small healthy meals/snacks per day.

Fifth action step: Drink 10 to 12 cups of water every day.

TIP #3 – FOCUS ON FITNESS

I always tell my clients it’s no coincidence that individuals who have the body we desire also happen to be in phenomenal shape.

Notice how the action steps stated earlier are mostly fitness related. The weight-loss journey can be an emotional rollercoaster; if getting in great shape becomes the primary focus, your body will be forced to conform. So, for every body image goal, include at least one to two fitness-related goals, too.

TIP #4 – FIND LONG-TERM MEANING

Giving your workouts a greater purpose, such as training for activities outside of the gym, can help you stay on track. It’s easy to skip a workout if you lack a specific purpose, but if a marathon or an intense ski trip are lurking around the corner, odds are you’ll stay focused on the goal and be consistent with your workouts.

TIP #5 – RE-EVALUATE YOUR GOALS

Once you accomplish a goal, establish a new one in its place to stay on the path to success. For example, let’s say you successfully ran a 5k in March. The next step could be running a 10k in June or another 5k with the goal of a faster time. Take time every two to three months to monitor your progress and determine if you need to modify any existing goals or add a new one.

TIP #6 – FOCUS ON WHAT YOU CAN EAT

Too many times when changes are made in our diet, we dwell on what we can’t eat. Reverse your mindset and focus on what you can eat – and how you can make that taste great. Examples would include good carbs like whole grains, fruits, vegetables and lean meats like fish and poultry. Also, cut out the pop and remember to drink lots of water every day.

For more nutrition information, check out The Harvard School of Public Health Web site: www.hsph.harvard.edu/nutritionsource. It’s a great resource to help you make the switch to a healthy lifestyle.

TIP #7 – PREPARE FOR OBSTACLES

There are always going to be bumps in the routine – the flu bug hits, in-laws pop into town, vacations, crazy work week, etc. Exercise doesn’t have to be all or none. You should have an “ideal” weekly structure to follow and a “minimum” exercise plan for weeks that are hectic or when you are just getting started.

TIP #8 – HAVE A RELIABLE WORKOUT PARTNER

This can be great for motivation and consistency. There is an accountability factor that goes with partnership and a tendency to work a little harder when someone is there to push you. It is critical that you pick someone that is a motivator, not an enabler.

TIP #9 – CONSIDER HIRING A PERSONAL TRAINER

The International Health and Fitness organization reports that 75 percent of people who exercise are not getting the results they want, but out of the 25 percent of people who are, 90 percent work with a personal trainer.

Hiring a professional takes the guess work out of what it takes to get the best workout. And working with a personal trainer isn’t limited to the rich and famous. Most training facilities offer a range of options that accommodate personal needs without breaking the budget.

TIP #10 – JUST DO IT

It may sound cliche, but remember you are in this for the long haul. A little of something each day is better than a whole lot of nothing. Vow to make just small, steady changes to your health habits in 2010 and stick to them – think of how great you’ll feel when 2016 rolls around.

 

Got balance

Posted on by Jason Wanlass

There are numerous reasons to participate in a fitness program. For some of us it may be to lose a few pounds and have more energy, while others may simply want better overall health. As a result, most of us follow a program that consists of a combination of strength training and cardiovascular conditioning. And justifiably so! There are many physical benefits to both and they should be a major part of every fitness routine. However, one important area that often gets overlooked is balance. Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and increase overall strength. And even better, it’s easy to work into your existing routine! But before diving right in, there are three things we need to remember when training for better balance.

First, exercises should challenge your limit of stability. In other words, the distance outside of your base of support without losing control of your center of gravity. Second, is maintaining core engagement and postural control. Postural deviations are often exaggerated if the challenge is too demanding. At any point during the exercise if you cannot maintain good posture, core engagement, or control your base of support, modify to an easier option. Last, remember balance exercises require a slower speed of movement and should be executed with less weight. Besides going a little slower can tax the muscles effectively as well!

Here is a description of basic balance exercises and strength training moves with a balance component.

Single Leg Balance: Stand with tall posture and contract your core muscles. Slowly lift one leg 4-6 inches off of the ground while maintaining balance and posture. Balance for 1 minute and repeat on the opposite leg. For added challenge try it with a ½ foam roller, BOSU, or airex pad.

Lateral Hops: Begin by balancing on your right leg. Stand with tall posture with your right knee and hip slightly flexed. Engage your core muscles and hop sideways towards your left leg. Focus on landing softly and sinking into the landing by flexing your knee and hip. The goal is to hop from side to side without losing balance. Remember to stay within a distance that you can control and pause with each landing for at least 2 seconds. Perform 10 reps each direction.

Reverse Lunge with Balance: Begin by balancing on your right leg with your left leg elevated about 4-6 inches off of the ground. Step back with your left leg and slowly lower your hips towards the floor by flexing at your knees and hips. Maintain tall posture and lower your body until your right thigh is about parallel to the floor. Return to the starting position by extending your right hip and knee and slowly raising the left leg back into the balance position. Repeat for 10-15 reps before switching sides.

Stability Ball Chest Press: Begin by lying on a stability ball while holding a pair of dumbbells. Keep your head, neck, and shoulders in alignment with the rest of your body. With your knees bent at 90 degrees, slowly raise your hips until they are parallel to the floor. Now fully extend your arms above your chest, shoulder width apart, with your palms facing towards your legs. Slowly lower the dumbbells to either side of your body until the the dumbbells are to about chest level with your arms bent at 90 degrees. Return your arms to the starting position and repeat for 10-15 repetitions. If you are uncomfortable balancing on a stability ball, modify the exercise by using a BOSU trainer.

Single Leg Bicep Curl/Shoulder Press Combo: Begin by balancing on your right leg, standing with tall posture and holding a pair of dumbbells. With your palms facing in, perform a bicep curl by flexing at your elbows. Now, slowly raise your arms overhead by extending while maintain balance. Slowly lower your arms back into the starting position by reversing the movement. Repeat for 10 repetitions and switch legs. If more challenge is desired, try performing the exercise on a ½ foam roller, BOSU, or airex pad.

Why wait when you can achieve results now

Posted on by Jason Wanlass

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Tip 1 Shorten your workouts: Remember that some is always better than none! If you don’t have time to work out for an hour, shorten your workout to 20 – 30 minutes. Exercise doesn’t have to be all or nothing! Doing circuit training with weights or running intervals on the treadmill are fast and effective ways to burn a lot of calories in a short amount of time.

Tip 2 Combine Strength & Cardio into One Workout: This goes hand-in-hand with tip #1. Alternating a strength exercise with a cardio exercise is an effective way to get the best of both worlds. Perform 3 sets of the following circuit for 1 minute each with little to no rest between exercises:

1. Pushups 2. Jump rope 3. Cable rows 4. Jumping jacks 5. Body weight lunges 6. Rowing machine

Tip 3 Find a Workout Partner: Using the buddy system works wonders for staying consistent. It creates a sense of accountability by both parties. Plus, there is always the tendency to push a little harder when you have a partner involved. Just make sure you find a partner that is reliable!

Tip 4 Fill up on Healthy Food Before the Party: There will always be guilty pleasures at all times around the holiday season. Filling up on healthy food and water prior to the party will lead to less calorie consumption during social engagements!

Tip 5 Eat to Mild Fullness: We’ve all experienced it. Eating our holiday feast to the point to where we feel like we’re the stuffed turkey sitting on the dining room table. This year try eating smaller portions instead of piling as much food as possible onto your plate. There will always be plenty of leftovers to go back for a couple of hours later! On a scale of ten, shoot for a 5-6 in fullness. Your waistline (and digestive system) will thank you for it!

Get ready for the slopes before the snow hits

Posted on by Jason Wanlass

For many of us, that winter chill in the air can only mean one thing – ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you’re a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it’s easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it?

While a traditional strength and cardio conditioning program is important for any sport, a solid ski-conditioning program should focus on improving core strength, power, balance and reactive components as well.

In conjunction with your current fitness routine, add these exercises into the mix two to three times a week, and you’ll feel more like master of the mountain this season.

SINGLE LEG BALANCE:  Stand with tall posture and contract your core muscles.  Slowly lift one leg 4-6 inches of the ground while maintaining balance and posture.  Balance for 1 minute and repeat on the opposite leg.  For more challenge, try balancing on a BOSU.

BOSU MOGUL HOPS:   Hold onto a stable object. Stand on top of a BOSU with your feet together, pointing at 11 o’clock with your knees slightly flexed.  Contract your abdominals, hop and rotate your body to 1 o’clock, sinking your hips as you land.  Quickly hop back to 11 o’clock and repeat from the 11 to 1 position for 30-60 seconds.  For more challenge, perform the exercise with no hands without compromising control.

BENCH DIPS:  Position your body perpendicular to a flat bench.  Place your hands just outside your hips.  Lift your hips up and slightly away from the bench, maintaining tall posture.  Keep your heels on the ground and your legs straight.  Staying upright, slowly lower yourself toward the ground until both arms are bent at a 90 degree angle.  Push yourself back to an upright position.  Repeat for 10-15 repetitions.  For an easier option, bend your legs to a 90 degree angle and repeat the same movement.

BOX JUMPS: Stand slightly behind a 12- to 24-inch box or platform. Squat down, and quickly jump on top of the box. Try to land softly, sinking your hips as you land. Step off of the box and repeat for 10 to 15 repetitions. For an added challenge, jump continuously on and off of the box for the same number of repetitions.

SIDE PLANK: Lie on your side. Keep your body in a straight line with your legs stacked on top of one another. Prop your arm underneath your body. Position your opposite hand onto your hip. Contract your abs, and slowly lift your hips toward the ceiling until your body is positioned straight from head to toe. Hold for two to four seconds, and then slowly lower your hips to the floor. Repeat for 10 to 15 repetitions before switching sides. For an easier option, bend your legs at a 90-degree angle while performing the exercise.

ICE SKATERS: Stand and balance on your right leg with your core contracted. Hop sideways to your left side, squatting down and touching the ground across your body with your right arm. Stay low with your chest out, and quickly spring back to your right side repeating the same move, touching down with your left arm. With control, continue this sequence for 20 to 30 repetitions.

V-SIT w/MEDICINE BALL FIGURE 8’s:  Sit upright and recline a few inches while maintaining good posture.  Support your body weight on your sitting bones while keeping your chest out, shoulders back, and abdominals contracted.  Hold a 4-8 lbs. medicine ball in front of you, slowly move the ball in a figure 8 pattern while rotating your torso.  Repeat for 10 repetitions per side.

Jason Wanlass is the owner of Monster Personal Training & Athletic Conditioning in Meridian, has 15 years of experience in the fitness industry. Contact him at monsterfit@live.com or www.monsterfit.com.

Water is your secret weapon

Posted on by Jason Wanlass

We often forget about how important water is to exercise performance and weight loss. We work much harder at finding the right foods and the most effective exercise routine than we do in remembering to drink enough water.

Water plays a crucial role and is involved with practically every function in the human body. It cools the body down during exercise (even when it’s cold outside), carries nutrients to cells, helps digest food, lubricates joints, affects hormone regulation, and is the main component of blood.

Proper water intake is also a key component for weight loss. Fat metabolism simply does not occur at an optimal rate when we are chronically dehydrated. Even new research has shown that increasing water intake can be an effective weight loss tool. Dr. Brenda Davy, a registered dietitian, and colleagues at Virginia Tech found that dieters who drank two cups of water before meals lost an average of five pounds more than dieters who didn’t increase their water intake.

A lack of water also can hinder exercise performance. This is primarily because of a reduction in cardiovascular output, metabolic reactions and an increase in core temperature.

In other words, water can make or break a successful workout. As a general rule, 24 to 32 ounces of water should be consumed two hours before exercise, 4 to 8 ounces every 15 minutes during exercise, and a minimum of 24 ounces after exercise.

TIPS AND GUIDELINES FOR PROPER WATER INTAKE

Daily intake: Current research from the Institute of Medicine found that the average water loss per day was nine cups for women and 13 cups for men, which also is the minimum daily recommendation for each.

You’ve already likely heard this but still do it: Don’t rely on thirst as an indicator. By the time you’re thirsty your body has already lost 1.5 to 2.0 liters! Try sipping 4 to 8 ounces per hour throughout the day.

 Out of sight, out of mind: It’s easy to forget about drinking water. Try keeping a water bottle at your desk or work station. The more visible it is, the more likely you’ll be consistent with your daily consumption.

Eat your fruits and vegetables: 19 percent of our fluid intake comes from food. Fruits and vegetables are water-dense and are great for getting additional hydration. Plus, they are packed with nutrients, high in fiber, and low in calories, which also can help you lose weight.

Fitness events take focus off weight-loss frustration

Posted on by Jason Wanlass

 

What do you think is the No. 1 reason people begin an exercise program? You guessed it—to lose weight.

That is a legitimate goal, but it’s important that your fitness routine addresses more than weight issues. Weight loss can be an emotional roller coaster, and many people aren’t willing to stay on a plan for the long haul.

We need to shift our focus and have a greater purpose to our workouts for long-term success. One of the best approaches is to train for a fitness event. It could be anything from running your first half marathon to taking up cross-country skiing. As long as it’s an activity you find enjoyable and is within the realm of physical fitness, you are on the right track.

Changing to a fitness-first approach makes the process of getting into shape a positive one. The scale can have you jumping for joy one day and crying the next, but the exhilaration of crossing the finish line at Camel’s Back Duathlon or conquering Robie Creek is something that will stay with you forever.

Besides, more often than not, the pounds will come off as a result of your training. So in addition to creating good memories and getting into fabulous shape, you become lean and mean in the process.

Here are three tips to getting started on your fitness quest:

1. YOU ARE ALWAYS READY: Does this sound like you? “I need to get into better shape before I can do that.” Quite the contrary! At any given fitness event, there will be a range of participants with various fitness levels. You don’t have to be an elite athlete to participate.

So set the goal. You will get ready in the training process. Where do you want to take your training after that? Well, as they say, the sky’s the limit.

2. CHOOSE AN EVENT: This may seem obvious, but too often this simple step continually gets put off. Until you make the commitment and actually sign up, it’s only an idea. After you register, you will have an official training deadline. You will be less likely to skip workouts because you’ll want to do your best for the big event.

3. RECRUIT YOUR FRIENDS: Why do it alone when you can have buddies be a part of the process? There is added accountability and a tendency to strive for better results when you have the positive support of your friends. Plus, people create a special bond when they sweat together, and you will just have more fun!

Jason Wanlass, the owner of Monster Personal Training & Athletic Conditioning in Meridian, has more than 15 years’ experience in the fitness industry and is a Fitness Columnist for the Idaho Statesman. Contact him at monsterfit@live.com or www.monsterfit.com.