personal trainers

Four Common Fitness Misconceptions

Posted on by Jason Wanlass

Every time we hit this point in the year I feel a strong obligation to “keep it real” for you all.

Some of you might be putting off workouts until January, while others might be getting a head start on “next year.” Regardless of where you are on your fitness journey, I thought now would be a good opportunity to clear the air on some common misconceptions.

Not only is it important to be armed with the right exercise program, but it’s equally important to have more awareness about falsehoods. That way you can maintain the drive to keep going throughout the year even when you feel you aren’t making any progress. So as you embark on your quest with high hopes and renewed motivation to conquer all of your goals in 2017, now you will know how to handle any or all of the following fitness myths that may work their way into your consciousness.

▪  Weight training will make me bulky (specifically women): Did you know that only 12 percent of women weight train? This has to do mostly with the misconception that weight training will make them bulky. Nothing could be further from the truth.

Typically we envision men’s physiological response to weight training, but there is a significant difference in how the sexes respond. This is mainly because of our hormone differences. Men respond to weights by increasing in mass due to their high testosterone levels. In fact, men’s testosterone levels are 15 to 20 times higher than women’s on average.

So how does weight training actually help change women’s bodies? Growth hormone secretion is nearly three to four times greater during weight training for women compared to cardio. Growth hormone plays a primary role in mobilizing fat for energy (i.e. fat loss) and sparing glucose (carbohydrate stores) during exercise. In other words, there is a greater likelihood that fat will be the preferred fuel used during weight training instead of carbohydrates. Also, more fat is utilized to aid postworkout recovery after a weight training session compared to cardio. And last, women generally adapt to weight training by recruiting more muscle fibers as opposed to increasing the size of the muscle fibers like you see in men, giving them a leaner appearance.

▪  Spot reduction works: You cannot use specific exercises targeting the area that you want to get smaller. Banging out thousands of crunches alone will not slim your midsection. Nor will spending hours on the inner/outer thigh machine at the gym to lean out your legs —period. All despite what those amazing infomercial companies claim with their latest version of “ab blasters” or “thigh masters.” This type of localized fat reduction simply isn’t possible. The only thing “amazing” is that enough people still buy into it.

The truth is, there is no direct line from the abdominal muscles to the abdominal fat, or from the leg muscles to the leg fat, etc. Exercise requires energy, which comes in the form of either carbohydrates or fat. During physical activity, your liver sends some energy, in the form of sugar or fat, to the part of the body that needs it most depending on the activity.

In other words, if you are doing squats, that energy is going to be sent to your legs. But that fat could have been sent from your arms, legs or back — anywhere. When fat is mobilized from a particular area, it is first sent to the liver to be routed toward its final destination for usage. This is mostly determined by a genetic predisposition. Your body will have areas it will draw from more often and others not so often (aka your stubborn area). The only full-proof plan is the combination of a consistent well-balanced exercise program with solid nutritional intake. Which brings us to our next misconception. …

▪  I’m working out, so I can eat whatever I want: It is very common for people to think that exercise gives you a hall pass to eat whatever the hell you want. Absolutely not! Garbage in, garbage out; and your exercise performance and results will reflect that. Think of it this way: It takes only five to 10 minutes to consume 1,000 calories on a fast-food run, while it would take two hours of jogging at a 12-minute-mile pace to burn off 1,000 calories. You can quickly undo any progress you are making in the gym with a poor diet, particularly if you are trying to lose fat.

Want to get lean and mean? Then you better start eating clean. Fruits. Veggies. Whole grains. Lean proteins. Healthy fats. And the occasional indulgence is acceptable and healthy as well. I enjoy a good beer or a small dessert after dinner. But 80 percent to 90 percent of what goes in is high-efficient fuel that will drive my performance, give me energy and keep me healthy. So I encourage you to do the same. Pay attention to what you are eating and how you are eating. There isn’t a one-size-fits-all approach, and nutrition is highly individualized. Start with the basics, then tinker and modify until your body responds in the most positive way and you discover the formula that works best for you.

▪  I’m not losing any weight, so my program must not be working: The scale could quite possibly be the single worst indicator for measuring results when it comes to fitness. As most of you know, I tend to advocate measuring results based on improving overall fitness, but I do realize that most of you reading this would like to see a reduction in body fat, which is perfectly acceptable when done correctly. But please note, the scale can be the most deceptive method of measurement — ever.

I have had countless experiences with new clients who see little to no change in weight within the first few months of getting started. However, their clothes are fitting looser and their circumference measurements are going down. How is this possible? There is a simultaneous change in fat loss and muscle gain. If you were to lose 5 pounds of fat while gaining 5 pounds of muscle, the scale is obviously not going to reflect that.

Some other things to remember. First, your body will eventually hit a ceiling in muscle gain. In other words, you aren’t going to continue packing on muscle for every pound of fat loss. Second, having more muscle increases you metabolism. For every pound of muscle, you burn 30 to 40 calories per day. So if you did add 5 pounds of muscle, that’s an extra 150 to 200 calories you are burning daily. And the last thing to remember, muscle is much denser and occupies less space than fat. If you look at the comparison of 5 pounds of muscle to 5 pounds of fat, the difference is pretty remarkable.

In other words, having more muscle is a very good thing and is only going to make a lean, mean, fat-torching machine!

What does it take to get results?

Posted on by Jason Wanlass

Over the past 14 years I’ve had the opportunity to train hundreds of individuals.  All with their own stories, histories, and expectations.  And during that time I’ve developed a pretty keen sense in reading people.  More times than not I know within the first five minutes of meeting someone if they are truly going to “make it” when it comes to changing their lifestyle.  That’s not to say that it won’t happen for them at some point, but they simple aren’t ready yet.  You see…people come to me in hopes of being inspired and motivated, but the fact of the matter is the ball is always in their court.  At best all I can do is create opportunities for success, guide them along, and be their cheerleader.  But ultimately…if you REALLY want to change it’s something that only you can do.  Don’t get me wrong!  Having a trainer and a strong supporting cast does play a major role in the process, but it’s still a secondary one and putting those pieces in place is only the start.  At the end of the day it’s you that has to find the motivation to get up and burn while the rest of the world continues to sleep. It’s you that will have to spend less time with people who subconsciously want to keep you exactly where you are.  It’s you that will have to indulge less and actually start acting like you give a shit about what you put into your body.  And it’s you that will need to realize that you deserve to feel and live better than you currently are AND also do what it takes to get there.  So the question is how do you do it?  Or even better…what type of person do I need to become to do it?  Lately I have been reflecting on that exact question and even more specifically, I have been thinking of those I’ve had the pleasure of training over the last 14 years who were truly awakened, embraced the process, took power and ownership of themselves back, and became the change.  So without further ado…here’s what I have discovered.

Finding a purpose: It all begins here.  Getting into shape just for the sake of being in shape will not create the solid foundation and driving force to keep you in the game for the long haul.  Nor will body image goals like “getting skinner” or “losing the beer gut.”  Body image goals are the equivalent of chasing a carrot on a stick.  We constantly keep the lens focused on what we don’t like about our bodies even once we have reached our original weight or body fat goal, ultimately leaving you in a perpetual state of dissatisfaction.  There’s nothing “healthy” about that.  Besides, results are measured far beyond “how we look.”  I understand the nature of wanting to look better, but it’s the feelings we associate with it that we are after.  Having more confidence, feeling empowered, increasing our self-esteem, and overall happiness is what we are truly after.  Once you start training with more of a purpose you quickly make a mental shift towards the feelings you are after.  Your purpose can be a wide variety of things.  Being able to have the stamina to keep up and play with your kids…being their role model.  Participating in a event you’ve always wanted to like a 5K, Spartan Race, Backpacking Trip, or even playing in a sport you enjoy.  Getting out of a state of chronic pain.  I’ve known too many people dealing with back, shoulder, and knee issues on a daily basis.  Getting your body to the point where it complies to what you want to do instead of limiting what you can do is incredibly empowering!  Find and establish what is going to drive you as soon as possible and let that be the life force to your workouts.  Then fitness becomes a part of who you are opposed to something that you “have to do.”

Get Competitive: There’s nothing wrong with being competitive and this is something I encourage you to fully embrace.  I’m not saying that you have to beat everyone in the gym at everything.  But at least be competitive with yourself.  Establish goals within the workout.  How many reps you want to do?  How much weight do you want to lift (safely)?  How fast do you want to complete a circuit?  Drive yourself.  Challenge yourself.  Push yourself.  Your here to get better right?  Then train like it.  Begin to get a sense of where your fitness comfort zone is and push yourself just outside of that when you train.  The only exception would be on a recovery day or unloading week.  But even then you want to stay focused on being disciplined and seeing the benefit of holding back in that moment.  Once you discover where you fall in this fitness realm then you can begin to size up everyone else if it suites your personality and drives you.  It is said that we are the average of the five people closest to us.  This goes for training too.  Trying to hang with someone that’s just a little more skilled and fit can propel you to the next level.  So again…embrace being competitive…you’ll be amazed at how much more you’ll accomplish.

Know your numbers: We use 12 fitness tests in our gym that measure strength, muscular endurance, and cardiovascular endurance.  We track these numbers and test quarterly.  This is how fitness is measured.  More specifically, this is how RESULTS are measured.  Bigger, stronger, faster it what we are after.  Ironically, this is how you catch both the carrot and the stick.  I’ve never seen a person with an elite level of fitness that didn’t look like they were chiseled out of stone.   Working to improve in all of these areas will have you accomplishing more physically and mentally that you could possibly imagine.

Be a Weekend Warrior: Workouts should carry over into life outside of the gym.  Don’t get me wrong…I enjoy my workouts and improving at my fitness test, but not nearly as much as what it allows me to do everywhere else.  Continuing to play at a high level in all areas of life is what the workouts give us.  For me personally it’s being able to participate in Spartan Races, play football, softball, volleyball in recreation leagues at a competitive level, having the endurance to play all weekend with friends and family without feeling like I got hit be a bus for a week afterwards.  It can be different or the same for you.  These are just my examples.  But I implore you to find something that keeps you active and that you’re passionate about outside for the gym and let that be another source of fuel for your workouts.

Workouts are non-negotiable: It’s simple.  The ones who “make it” always find a way to get a workout in opposed to finding an excuse for why they can’t.  This is because of all the previously stated points.  The workouts are now a part of who we are and not only improve the nature of who we are physically, but who we are mentally.  Workouts make you sharper, more focused, more efficient, and overall a friendlier and better human being day to day.  Cheating yourself from a workout now means you are cheating your true self.  Whether it’s your stress reliever after your work day, recharging at lunch, or setting the bar first thing in the morning, it becomes a necessity.  Again…it’s a part of you.

Take Nutrition Seriously: There are two extremes that need to be avoided.  One is the thinking that exercise gives you a hall pass to eat whatever the hell that you want.  Nothing could be further from the truth.  Garbage in garbage out.  And your exercise performance and results will reflect that.  Two is thinking that food needs to be restricted to ridiculous proportions in order to get lean and mean.  Again, nothing could be further from the truth.  You shouldn’t fear food or fear calories!  If you deprive yourself of food you’re only slowing metabolism down and increasing how much fat your store because your body thinks there is a famine. Food is fuel.  Do you freak out every time you put gas in your car? No. Food is the same thing for our bodies.  Want to get lean and mean?  Then you better start eating clean…and often!  Fruits. Veggies. Whole grains.  Lean Proteins.  Health Fats.  And the occasional indulgence is acceptable and healthy as well.  I’m not the food nazi…far from it!  I love a good beer.  Sometimes several.  A small dessert after dinner…etc.  But 80-90% of what goes in is high efficient fuel that will drive my performance, give me energy, and keep me healthy.  So I encourage to gain knowledge in this area.  Pay attention to what you are eating and how you are eating.  There isn’t a one size fits all approach and nutrition is highly individualized.  Start with the basics, then tinker and modify to until your body responds in the most positive way and you discover the formula that works best for you.

Always Expect more:  Continue to be driven and expect more out of yourself.  Limitations are only illusions that the mind creates.  Avoid self-limiting phrases like “I’ll never be able to do that.”   You immediately build a ceiling for yourself be doing so!  Keep your mind and expectations open to all possibilities.  Be an inspiration to yourself and to others.  Find a way and get it done whether if it takes days or years.  Keep moving forward.  Whether it’s completing your first marathon or coming back from an injury, focus on the desired outcome and let it pull you forward.  And last…never become complacent.  We are designed to grow and evolve physically and mentally.  There is no place that we arrive.  Our journey if forever going.  Take the time to enjoy your accomplishments along the way, but continue to strive for more as you continue on your quest.  It’s your body.  It’s your mind.  It’s your soul.  You are the author.  Write your story the way you want it and go out and get it.

Post-Workout Nutrition is Critical for Quicker Recovery

Posted on by Jason Wanlass

When food and fitness are in the same sentence, most people instantly think of fat loss. Far less often do people think about the role of nutrition in workout recovery.

But consider the things that happen to the body after a demanding workout:

▪ The body is in a “catabolic” state (that means the breakdown of muscles exceeds muscle protein synthesis).

▪ Muscles have experienced micro trauma (a precursor to delayed muscle soreness).

▪ Muscle glycogen levels are depleted.

▪ Muscles are dehydrated.

▪ The body can experience a certain degree of inflammation.

In other words, your gas tank is empty. And when workouts are done repeatedly, the cumulative effect can begin to take its toll, resulting in lack of energy, nagging injuries and stagnant results.

However, with optimal post-workout nutrition, we can flip the switch. Ideally, this window of opportunity peaks within 30 minutes of a workout.

Because of these aforementioned workout effects, the muscle cells are primed to take in and utilize the key nutrients needed to facilitate recovery, build lean tissue and burn up fat. The body’s cell transporters of glucose (carbohydrates) and amino acids (protein building blocks) are in a heightened position to recharge your body fast.

Your body is practically begging you for what it needs right after you finish.

When we take advantage of this post-exercise window, when muscles are most receptive to nutrients, exactly the opposite happens:

▪ We reverse the catabolic phase and shift to anabolism (when muscle building exceeds muscle breakdown).

▪ We rapidly replace glycogen.

▪ ▪ We reduce the potential for delayed onset muscle soreness.

▪ Muscles are rehydrated quickly.

▪ Inflammation is reduced.

So now that we know the why, let’s examine the what and how.

You need both carbohydrates and protein

In most cases people think primarily of protein when it comes to recovery, but as we covered earlier, glycogen stores needs to be filled as well, and this is done with carbohydrate intake.

Even more interesting, the two combined actually boost one another and lead to more protein synthesis, less protein breakdown and faster muscle glycogen storage than if each were taken alone. Here is what you need.

Protein: The International Society of Sports Nutrition recommends consuming about 0.2-0.225 g/lb of your weight in protein. For example, a 150-pound person should consume at least 30 grams of protein post-workout (150 x 0.2 = 30). And at a bare minimum, you should aim for 20 grams.

Good sources of protein include dairy products (especially milk, cottage cheese and Greek yogurt), chicken, fish, meat, soy (e.g., soy milk, tofu), protein bars and shakes, and nuts.

Ensure that the protein contains a large amount (5 or more grams) of branched chain essential amino acids, or BCAA (e.g. leucine, isoleucine, valine), as these cannot be synthesized in the body on their own.

Specific examples with BCAAs:

▪ 1 cup of 2 percent fat cottage cheese contains 31 g protein (approximately 7 g BCAA)

▪ 1 hard boiled egg has 6.3 g protein and 1.3 g BCAA

▪ 3-oz. chicken breast (w/o skin, roasted) has 28 g protein and 5 g BCAA

A 2015 article by Mike Roussell called “What Are the Best BCAA Food Sources?” at Bodybuilding.com gives more examples of foods high in BCAAs, from canned tuna to wild salmon to roasted peanuts.

Carbohydrates: Unfortunately, there isn’t a standard guideline for how many grams of carbohydrates to ingest post-workout due to a variety of factors (e.g. body type, performance goals, fat loss vs. muscle gain).

With that being said, a lot of it will come down to personal trial and error. Based on a variety of research, you should aim for at least a 1:1 ratio of what your protein intake is post-workout. In other words, if you consume 20 grams of protein post-workout, you should consume at least 20 grams of carbohydrates.

Of course, needs can be higher if you are looking to add muscle or participate in more endurance activities. Good sources of carbohydrates can be found in fruit, potatoes, wheat, rice, pasta, whole-grain bread, oats or in meal replacement shakes.

Many people turn to chocolate milk as a recovery drink, and there is research that lends merit to that practice. Although 1 cup of low-fat chocolate milk can have 25 g of sugar to only 8 g of protein, the simple sugar can actually help replenish glycogen stores quicker if consumed in that 30-minute window, and the milk proteins (whey and casein) help in the rebuilding of muscle. Just make sure you supplement chocolate milk with additional protein from other sources to hit that 20-gram minimum.

What about inflammation?

Exercise induces an inflammatory response which is normal and even desirable, but too much impairs the ability of the muscles to recover from exercise. Taking an omega-3 supplement is a great way to combat this and has been shown to significantly reduce the signs of inflammation regardless of exercise.

Recent studies have shown that amounts of omega-3 supplements that contain both EPA and DHA in the range of 540-3,000 milligrams/day can significantly help. The general recommended daily recommendation of 2,000 mg/day will suffice in most cases.

Don’t forget the water!

After a workout, fluid intake is necessary to aid in recovery since losses in both carbohydrates and sodium hinder the process of rehydration. As a general rule, drink 24 ounces right after a workout or, more specifically, 24 ounces per pound of body weight loss.

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. He writes a monthly fitness column.

Be Flexible: You’re Body will Thank You

Posted on by Jason Wanlass

Flexibility training is often the most overlooked and skipped part of a workout routine. With so many areas to address such as core, strength and cardio conditioning, it can be a challenge to fit in.

However, flexibility shouldn’t be neglected, especially when you consider the benefits. Flexibility training can help improve posture, increase mobility, increase sport performance and boost overall day-to-day function. Plus, it is a great way to aid in recovery from more intense workouts.

One effective method that I have discovered for flexibility training is incorporating the use of a suspension trainer. Suspension training is typically used for strength and conditioning purposes, but it can also serve as a great flexibility piece, especially if you’re looking for an alternative to traditional stretching. Similar to when it is being used for strength exercises, suspension trainers have two straps that are anchored overhead, allowing users to angle their bodies in a way that is appropriate for their flexibility level.

Outlined below are five of my favorites that will give you the most bang for your buck. If you consistently dedicate at least one session a week to these stretches, you will see noticeable improvements in overall flexibility and mobility.

In the outlined stretches, we will use a combination of active and static flexibility. Each set will begin with an active stretch. This involves using controlled momentum to take a joint or muscle through the full available range of motion for a total of 6-10 reps. Once the final rep is reached, we then perform a static stretch at the end range of motion for a 30-second hold.

Hip/Chest/Abdominal Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides. Step out with your left leg and lower your body as if you were performing a lunge, keeping your back leg straight, while simultaneously fully reaching overhead with your arms. Briefly hold for 1-2 seconds and return to the starting position, and then repeat on the same side for six total reps, holding for 30 seconds on the last rep. Once complete, repeat the same pattern on the opposite side.

Chest Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand and extending your arms out to the side to a 3 and 9 o’clock position. Walk away from the anchor point until you feel slight tension in the chest and shoulder. Position your feet together and gently lean further into the stretch for 1-2 seconds. Rock back and forth in this position with controlled momentum for 10 reps, holding for 30 seconds on the final rep to complete the stretch.

Side Bend Stretch

Begin with your back facing the anchor point, holding the suspension trainer in each hand with your elbows at your sides and your feet together. Extend your right arm over your head and bend sideways to your left, pushing your hips in the opposite direction and keeping your left arm down. Hold for two seconds and return to the starting position. Repeat for 6-10 reps before holding for 30 seconds at the end. Then repeat the sequence on the opposite side.

Rotational Hip/Hamstring/Back Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at chest level with palms facing up. Drop your hips toward the floor, keeping a slight bend at the knees and your upper body straight until your arms are fully extended. Slowly rotate at your hips toward your right side while straightening your right leg and keeping your left leg bent. Hold for 1-2 seconds and then rotate to the opposite side, straightening your left leg and bending your right. Repeat by alternating sides for 6-10 reps per side and then finish with a static hold of 30 seconds on each side to complete the set.

Standing Inner Thigh Stretch

Begin by facing the anchor point, holding the suspension trainer in each hand with your arms in front of you at waist level with palms facing down. Widen your stance until you feel a slight stretch of the inner thigh. Hinge at the hips and reach your arms out in front of you. Shift your weight to the right leg, keeping it bent while straightening the left leg. Hold for 1-2 seconds then shift to the opposite side, straightening your right leg and bending your left. Repeat for 6-10 reps per side then finish with a static hold of 30 seconds on each side to complete the set.

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. He writes a monthly fitness column for Idaho Statesman.

Getting Fit with Sandbag Training

Posted on by Jason Wanlass

Even though sandbag training isn’t necessarily a new concept, it hasn’t been until recent years that it has become more consistently used with fitness professionals and athletes.

Sandbags can mimic most exercises performed with dumbbells, barbells and medicine balls, but the key difference is that they bring more challenge to stability during exercise due to the shifting of the weight. This helps improve core strength and endurance in our postural muscles. Plus, with more of a “dead weight” feel, there is more metabolic demand placed on the body, which creates a great cardiovascular challenge as well.

Lastly, sandbags effectively allow the exerciser to train for movement and in all planes of motion. We need to remember muscles are designed to work in synergy and in three-dimensional space, allowing the body to rotate, move forwards/backwards and side to side. This will help minimize muscle/movement imbalances, decrease risk of injury, improve athleticism and simply improve overall function.

Sandbags themselves come in a variety of sizes and allow for the user to adjust the weight depending on his/her strength or skill level. There are two approaches that can be utilized: a heavier, more stable sandbag or a lighter, less stable sandbag. Specifically, the more the sandbag weighs or is filled, the more strength is emphasized. In contrast, by removing one of the filler bags, the overall weight is less, but it also allows for more shifting of the weight inside of the sandbag, thus placing more emphasis on stability.

Brand-wise I personally recommend the Ultimate Sandbag. They are durable and don’t have any issues with leaking sand like some of the less expensive models I have tried. They offer four sizes based on fitness/strength levels. If you are just starting out I recommend the “core” or “power” bag. For more advanced users, the “strength” or “burly” bag may be the best fit.

Now that you’re ready to give sandbag training a go, here is sample circuit to get you going.

Perform 2-3 sets of 10 repetitions each.

Cleans: Begin with the sandbag directly in front of you. From there, “hinge” at the hips by pushing them behind you, as you lower and grab the parallel handles of the sandbag while keeping your shoulders pulled down and back to lock in the upper body. Pushing through the heels, quickly accelerate by extending at the hips and simultaneously pulling in a straight line with the arms, keeping the bag as close to your body as possible. Allow the bag to roll as you catch it shoulder-level with your elbows up. Return to the starting position and repeat.

Shoulder Lunge: Begin with the flat side of the sandbag resting on your right shoulder. Step forward with your right leg and lower into a lunge position by bending your front leg until you reach a 90-degree bend in your front leg while maintaining an upright posture. Return to the starting position and repeat with the opposite leg. Continue for 10 reps total, and then position the bag on your left shoulder and repeat.

Shoveling: Begin with the sandbag in front of the body. Pivot one foot while rotating the bag to the opposite side by the knee. Absorb and decelerate the bag by bending the knee and hinging at the hip. Extend the knee and hip, pivot and swing the bag back to the other side. Continue to pivot and swing the bag back and forth to either side until the set is complete.

Bear Hug Squats: Hold the sandbag vertically by wrapping your arms around the midpoint of the bag at chest level by squeezing the bag, keeping your shoulders down and back. Slowly lower into a squat, keeping your knees slightly outward, keeping weight in the heels and maintaining squeezing pressure with your shoulders back. Return to the starting position and repeat.

Speed Kills…Fat that is!

Posted on by Jason Wanlass

I must admit…this weather has me fired up!  As absurd as seventy degrees in early March may sound, I’m certainly not going to complain and I’m sure as hell going to take full advantage of it…particularly when it comes to my workouts.  I’ve always been a believer that we should all train like athletes and what better way to do so than kicking up the intensity with some speed and agility work. The fact is, many of us are athletes at heart. And the good news is, we can use some of the training methods the pros use to improve our overall fitness and shred fat as well!  Speed and agility work comes with many training advantages.  It helps improve balance and coordination, increases our efficiency at acceleration/deceleration and increases our ability to change directions quickly. Not only is this important for improved performance, but is key for injury prevention as well.  Also, with speed and agility work we get the fat burning benefits of high intensity training.  In fact there are numerous research studies that show you can burn more fat, increase your strength, and improve cardiovascular endurance in less time by utilizing high-intensity, low volume training into your routine.  Look at this way…when’s the last time you saw an overweight sprinter?  The answer is never! Reason being the majority of their training is at a very high intensity effort and with that comes high levels of calorie burning during and post-workout which contributes to maintaining their very strong, lean physique!

Before you begin, it should be noted that If you are just starting an exercise program, I recommend at least 12 weeks of aerobic base conditioning and muscular endurance training before adding speed training into your routine.

Now that you’re ready, get out and kickstart your heart with these fat torching speed and agility drills!

Note: Begin with a 10-15 minute dynamic warm up before performing the exercises.  Perform 1-2 sets if just starting out, 2-3 sets for  advanced exercises. Allow a full three minute recovery between sets.

40 yard sprints: Set up two cones 40 yards apart. Starting at one end, quickly run to the opposite side until you run past the cone. Gradually slow down, walk back to the starting point and repeat for a total of 4 to 6 repetitions.

Note: For beginners, run approximately at 60-80% of your maximum speed.  Intermediate, 85-100% of maximum speed.  Advanced, 100% and/or with a parachute or weight resistance (5-10% of your body weight).

M-Drill (Set up): You will need 5 cones for this drill. Begin by setting up 4 cones in a box formation, with each cone spaced 10 yards apart. Then place the fifth cone in the middle of the square.

M-Drill (Exercise): Begin at the bottom left corner (Cone 1). Quickly run to the cone straight ahead (Cone 2). Now, backpedal to the center cone (Cone 3), turn slightly right and run to the cone in the top right corner (Cone 4). Last, backpedal to the final cone in the bottom right corner (Cone 5), then finish by sprinting through Cone 4 straight ahead. Return to Cone 1 and repeat for a total of 2-3 reps before repeating the sequence in the opposite direction.

Medicine Ball Reverse Scoop Toss to Sprint: Begin with a medicine ball weighing 5-10% of your body weight. Beginning in an athletic stance, then explosively jump while swinging and tossing the ball over your head behind you as far as you can.  Immediately sprint to retrieve it and repeat for 4-6 repetitions.

Shuffle Drill:  Place two cones 5 yards apart from one another.  Perform a burpee, quickly hop to your feet and quickly shuffle sideways to the opposite cone and perform another burpee.  Repeat until you have shuffled down and back a total of 5 times.

Plank/Lateral Jump Combo

Posted on by Jason Wanlass

Here is a fun one to add into the mix. Essentially you’re getting a combination of core, strength, power, and cardiovascular endurance with this partner drill!

Here’s the basic set up:

  • One person is in a plank position while the other is doing either a forward or lateral tuck jump over their partner.
  • You can either alternate every 2-4 repetitions or continue jumping for 20-30 seconds before switching.
  • Make sure you jump over the highest point that your comfortable and confident with! You don’t want to trample your workout buddy 😉

There you have it. Quick, easy, and more fun than a plyo box!

Enjoy!

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!

 

Training Ropes

Posted on by Jason Wanlass

Using training ropes in your fitness routine provides a fun and unique type of training stimulus. The exerciser must train with a continuing velocity by using their arms to maintain a wave-like motion throughout the entire length of the rope leaving no lull in action!  Of course this is easier said then done…even highly fit exercisers are shocked at the difficulty of maintaining the wave for as little as 20 seconds their first time using it!

Training ropes come in a variety of sizes, ranging from 30-50′ in length, 1-2″ in diameter, and 12-40 lbs in weight. Basically, the larger the rope, the more challenging it is to keep it moving.  More advanced exercisers will find the medium to larger rope as the most ideal (40-50’/20+ lbs).  And if you are just beginning a fitness program the shorter/lighter rope (30-40’/up to 20 lbs) will provide plenty of challenge.

Of course implementing training ropes into your fitness routine has many physical benefits. Cardiovascular endurance increases,  noticeable improvements in strength and power are found, and a rope workout is a great calorie burner for individuals trying to improve body fat.  A variety of exercises and movements can be used at different angles and positions, giving you a complete and well-rounded workout.  So whether you are an MMA fighter, weekend warrior, or just looking for training variety…the ropes are an absolute must!

ROPE/ATHLETIC DRILL INTERVAL WORKOUT

Circuit 1 – 3 sets @ 30 s/exercise. Rest 30-60 s between pairs

1. Alternating Waves x 30 seconds/Burpees x 30 seconds

2. Double Waves x 30 seconds/Split Jumps x 30 seconds

3. Circle Waves x 30 seconds/Iceskaters x 30 seconds

4. Flips x 30 seconds/Side shuffles x 30 seconds

Rest 2-3 minutes before moving to circuit 2

Circuit 2 – 3 sets @ 30 s/exercise.  Rest 30-60 s between pairs

1.  Alternating Circles x 30 seconds/Wall Acceleration Drill x 30 seconds

2.  In Outs x 30 seconds/Quick Feet x 30 seconds

3.  Big Waves x 30 seconds/Squat Jumps x 30 seconds

4.  Jumping Jacks x 30 seconds/Mountain Climbers x 30 seconds

 

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

How to do a pre-workout warm up

Posted on by Jason Wanlass

Many of us know we should warm up prior to exercising, but still it’s often the most neglected part of a workout.  Walk into any gym and you’ll see many people on a treadmill, bicycle or elliptical machine for the minimum five minutes before making their way to the workout floor.  Not necessarily the most effective way to get revved up and ready to challenge yourself.  Warming up should be an integral part of every workout and flow seamlessly into the workout itself.  A proper warm up should be performed in a way that is physically and mentally stimulating in contrast to mindless cardio. This approach will much better prepare us for the workout ahead.  A warm up is best done by using active flexibility and dynamic movement patterns similar to the exercises that will be used during our 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, prepares the body for various movements, increases body awareness, increases muscle elasticity, helps raise the body’s core temperature, and helps improve overall workout performance.  Also, a proper warm up will allow you to check in with your body and determine if you are having any potential joint or muscle issues prior to exercise.  This will enable you to make any last minute modifications if necessary, thereby decreasing risk of injury.

A dynamic warm up should take anywhere between 10-15 minutes, leading right into the actual workout.  Warm up exercises can be broken down into two categories, general and specific.  General exercises are performed first, focusing primarily on muscle activation with slower controlled movement.  Specific exercises follow immediately and are higher in intensity by utilizing controlled momentum and with more focus on locomotion.

Outlined below are a few examples of each.  For a see a complete sample warm up, please refer to the included video link.

General Exercises: (Perform 1 set of 10 repetitions)

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.

Bird Dog:  Begin on all fours with a neutral spine and your abs contracted.  Slowly raise one arm and the opposite leg to body height until each are fully extended.  Hold for two seconds and slowly return both arm and leg to the ground.  Repeat by alternating sides.

Arm Circles: Stand tall with your arms extended at a 3 o’clock/9 o’clock position.  With your palms facing up, swing your arms forward in a circular motion for 10 repetitions and repeat in a backward motion for 10 repetitions.

Specific Exercises: (Perform 1-2 sets x 10-20 yards)

Straight Leg March: Staying tall through your hips and begin marching while simultaneously kicking your leg out in front of you.  Movement should be controlled and just high enough to feel a mild/moderate stretch in the hamstring.  Alternate legs and repeat movement for 10-20 yards.  Keep a neutral spine throughout the movement and avoid rounding your back.

Buttkickers: Brace your abs and jog while actively kicking your heels up towards your glutes, alternating legs and maintaining a tall posture.  Continue the movement for 10-20 yards.

Additional General and Specific Video Examples

  • Plank with shoulder blade retraction/protraction
  • Lunge w/twist
  • Track Stars
  • Exaggerated Walk with hip rotation
  • Carioca
  • Zigzag Hops

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.

 

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

Healthy Eating is About Changing Behavior

Posted on by Jason Wanlass

There are so many diets out there.  Paleo, Atkins, The Zone Diet, Eating for your blood type, etc.  Each author will make a sound argument for the benefits of their approach, while critics will continue to point out their shortcomings.  Now I’m not here to decipher or breakdown the pros and cons of each.  Most plans are effective in helping the dieter to create a negative energy balance.  In other words, consuming less calories than they burn, resulting in weight loss.  But there is not a “one sized fits all” approach when it comes to nutrition.  Many factors like genetics, environment, food allergies, and daily energy demands will influence how an individual responds to dietary intake.  A weekend warrior training for a triathlon will usually have a higher need for carbohydrates, while an office worker who hasn’t been physically active for five years may require lower amounts of carbohydrates and a higher intake of proteins and healthy fats.  But regardless of individual differences and nutritional needs the biggest challenge most people face is consistency.  And the journey towards ideal health and body weight ultimately comes down to behavior change.  Let’s face it…change is hard!  Especially when it comes to nutrition!  People overestimate how difficult it is and underestimate how long it will take.  Numerous studies show that people are typically most successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%.  With that being said, outlined below are several nutritional habits everyone can benefit from.  Assess which habits you need to work on implementing most, pick one and put all of your focus and effort into it for the next 3-4 weeks.  Once it becomes second nature, then you are ready to introduce the next one.  Remember to be patient!  The goal is permanent change…one step at a time.

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.

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.    

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.

Don’t forget to exercise!  Of course this goes without saying!  Strive for 5 hours of physical activity every week for optimal health and to aid in weight loss.  Remember to include a combination of cardiovascular and strength training.  Now get out, get active and work on eating healthier…one habit at a time!

For more individual recommendations, healthy recipes, and all other additional information etc, please refer to the list of resources provided below.

References:

Berardi, J, Andrews R. The Essentials of Sport and Exercise Nutrition. Second Edition Pn Inc. 2012

Additional Resources:

www.precisionnutrition.com

www.eatright.org

www.healthykitchensmakeover.com

www.choosemyplate.gov

www.cleaneatingmag.com

 

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.

 

 

 

Keep your motivation all year

Posted on by Jason Wanlass

It’s hard to believe we are almost into the New Year.  The best time to evaluate you fitness goals and motivation is right now.  Why?  Because the overwhelming majority of us will quit before spring even gets here.  According to Dr. Donald E. Whetmore, 90% of those who join health and fitness clubs will stop going within the first 90 days.  This comes as no surprise.  I’ve been in the fitness industry for nearly 17 years and I see it happen every year.  Most of us have the best intentions when it comes to changing our health habits.  It’s not necessarily a lack of desire, but rather having a strong foundation in place to keep us on the path of permanent change.  Rather than saying, “I want to lose weight” do a little soul searching, dig in, and really evaluate your plan.  Here are five powerful steps you can take right now to help get you started and build even more positive momentum for the rest of the year.

1. Write Down your goals:  Want to lose 20 pounds?  Bench press your weight?  Compete in a triathlon?  Write it down!  The power of goal setting is remarkable.  A study was conducted on students in the 1979 Harvard MBA program regarding goal setting. In that year, the students were asked, “How many of you have set clear, written goals for your future and made plans to accomplish them?” Only three percent of the graduates had written goals and plans.  Ten years later, the members of the class were interviewed again.  Of the three percent who had clear written goals, they were earning on average ten times as much as the other 97 percent combined!  This same process works when it comes to fitness or weight loss.  By writing down your goals and reading them daily, it will put your subconscious mind to work and keep you on track to achieving what is important to you.  So be specific, write it down, and visualize it…you’ll be amazed at the results!

2. Narrow your focus:  When people make New Years resolutions, many make the common mistake of trying to change too many things at once.  That’s not to say that you shouldn’t have more than one goal, but it’s important to narrow your focus down to one habit at a time.  Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time before introducing a new one. But introduce even two new behaviors at once, and the failure rate is nearly 100%.  The reality is people overestimate how hard change will be and underestimate how long it will take. So pick one, put all of your focus and efforts into it for the next 3-4 weeks until it becomes second nature and then introduce your next one. There will be plenty of time for all of your goals.  So narrow your focus and you get there one step at a time.

3. Self-belief:  Henry Ford said it best, “Whether you believe you can, or you can’t, you are right.”  Having goals is one thing, but they need to be backed with a positive mindset and strong self-belief.  Belief has a huge bearing on behavior.  It was once thought that breaking the four minute mile barrier was impossible until Roger Bannister accomplished the impossible on May 6th, 1954. Many others broke the four minute barrier since then.

If you believe a particular task will not be successful or worthwhile, you’re less likely to do the task. Alternatively, the likelihood of consistency and success while soar when you know you can and the task will become even easier.  The bottom line is everyone has the potential for greatness, start expecting it and believe!

4. Have a “like minded” team: Who you have in your social circle can have a magnetic pull on who you are.  It’s important to realize that some people in your circle may inadvertently try to pull you back to your old ways. It’s not because they are trying to be malicious, it’s usually just a case of human nature. Now that’s not to suggest you need to dump any friends and family who are suspect, but rather seek out “like minded” people who support you in your fitness quest.  Try connecting with a fitness group, working out with a friend, or joining a sport league.  Combine this with the love and support of your family and you more likely will become the person you want to be.

5. Have Fun and Get Fit!  Don’t limit yourself to just “working out” at the gym. Get out and enjoy some recreational activities too.  There is so much to choose from and many will compliment your training even more.  Make this your year!  Get out for a spring time hike or fun run, join an indoor soccer team, get your Zumba on.  Life is too short not to enjoy yourself.  In other words, find activities that you truly enjoy, get fit, and have fun!

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.

Three training principles for fitness success

Posted on by Jason Wanlass

There are many benefits to resistance training, and many of us make it a consistent part of our fitness routine. Individual motivation can range anywhere from improving athletic performance to increasing muscle tone and definition.

No matter what you are trying to achieve, there are certain training principles that should be followed to ensure long-term success.

First is the 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 to 5 percent for isolated exercises (such as tricep pressdowns) and 5 to 10 percent for exercises that utilize larger muscle groups (such as the bench press).

Second is the principle of variation, or a combination of training variables. Specifically, speed of movement, rest periods, training frequency, exercise order, or style of exercises.

We could vary a dumbbell lunge, for example, by switching to split jumps which would alter two variables — the speed of movement and the style of exercise.

Last is the principle of specificity. This one is critical for the athlete or weekend warrior. This principle implies that for optimal training carry-over, exercises should mimic the demands of the sport as closely as possible. For example, a baseball pitcher in a pitching motion involves lunging, pushing and twisting. A pitcher’s program then would include exercises such as cable chops and rotational lunges to closer mimic the demands of the sport.

While it may be helpful to have a good base of fitness and to do general conditioning routines, it is key to train specifically for your sport for optimal performance.

Bottom line: It is necessary to alter your training program every four to six weeks using one or a combination of these principles. By doing so, it will ensure that you remain physically challenged, mentally refreshed and closer to reaching peak performance.

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.

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)

 

Adding a warm up can improve your golf game

Posted on by Jason Wanlass

Does this sound familiar? You have a 10:00 am tee time. The morning has slipped away and you find yourself pulling into the parking lot with only five minutes to spare. Quickly you grab your clubs and rush inside the pro shop to pay before making your way to the first hole to tee off. Naturally you struggle from the start and don’t find yourself loosening up until several holes have passed. Any of us that have played have been guilty of this approach at some point. But make no mistake, golf is very physically demanding and requires a proper warm up. The head of a golf club can travel over 100 mph during a swing, this is an effort equivalent to pitching a baseball. And last time I checked, Mariano Rivera never strolled out to the mound in the 9th inning to close a game without throwing a warming up pitch! Golf shouldn’t be any different, especially when you consider the following:

  •  The body produces 90% of peak muscle force when hitting a golf ball, an effort that is repeated as many as 40 times per round.
  •  Up to 53% of male golfers and 45% of female golfers suffer from low back pain.
  •  Those who play golf and participate in another sport are 40% more likely to develop back pain than those who just play golf

Plus, the benefits to warming up don’t stop with injury prevention. Adding a warm up prior to a round of golf can actually help improve your play! A recent study in the Journal of Strength & Conditioning research found that golfers fared remarkably better in distance, accuracy, and ball contact when incorporating a dynamic warm up prior to hitting the driving range. So the next time you’re ready to hit the links, give yourself some extra time and incorporate the following routine before your round.

Reverse Wood Chops: Begin in a ¼ squat position with your arms straight and hanging towards the right side of your body with your hands together. Power out of the squat position by rotating your arms, hips and shoulder to your left side, similar to the follow through of your golf swing. Return to the starting position and continue the sequence for 8-10 repetitions. Switch directions and repeat for an additional 8-10 reps.

Standing Shoulder Circles: Take a hip width stance with your arms out to your sides and your palms facing up. Circle your arms forward for 10-15 repetitions. Reverse the direction and repeat for 10-15 more.

Standing Adductor Stretch: Take a wide stance. Place your hands on your right thigh and squat down while shifting your weight distribution to your right side while keeping your left leg straight. Continue to a depth in which a good stretch is felt in your left inner thigh and hold for about 1 to 2 seconds. Slowly return to the starting position and repeat on the opposite side. Perform 8-10 rep in each direction.

Standing Torso Rotations: Take a hip width stance. Hold your hands together with your arms out in front of you and rotate your hips, shoulders, and arms simultaneously to your right side while pivoting off of your left foot. Return to the starting position and repeat on the opposite side. Perform 8-10 reps in each direction.

Standing Scapular Retraction: Take a stance about hip width apart with your arms directly in front of you. Keep your arms parallel to the ground and pull your arms away from each another until they are on either side of your body. Squeeze your shoulder blades together and make sure your shoulder don’t shrug. Return to the starting position, then repeat this process for 8-10 reps.

Practice Swings:

1st Set Using a 5 iron, perform 10 practice swings at 50% of your normal swing speed. Begin with a half swing, then gradually work towards a full swing by swing 10.

2nd Set: Using a driver, perform 10 more practice swings starting at 50% speed then gradually work your way to full speed at swing number 10. Now your ready to hit your pre-round bucket!

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

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