personal training

Being Fit Happens Now!

Posted on by Jason Wanlass

As winter begins, like clockwork – it’s time for me to deliver the “no nonsense” pep talk as we head into 2019. I’ve been writing this column for nearly ten years and have been a proud member of the fitness industry for two decades now (yikes!). I’ve had the pleasure and displeasure of witnessing a plethora of fitness gadgets ranging from the cardio glide to god help us – the shake weight. All promising instant results with virtually no effort. And if you order now we’ll throw in a bottle of “instant six-pack abs” cream for free! I have no doubt we’ll be bombarded by the next craze come January. WARNING: Don’t believe the hype! If it looks and sounds to good to be true I have news for you – it is! Besides, shouldn’t we care a little more about the journey of our transformation? We get so caught up in wanting it all NOW that we often look past the most gratifying part – the path in getting there. All great stories that captivate and inspire others involve overcoming challenges and adversity. And if you adopt the following principals, you too can write your own epic journey in 2019.

Embrace the Challenge!: Most people think that exercise is an adversary, keeping a sharp focus on either the perceived suffering it may bring and/or the desire for it to be easy. I’m sure you’ve heard the phrase as often as I have – “If it were easy everyone would do it.” Perhaps, but honestly how boring would that be? Brushing your teeth and washing your hair is easy, but beyond good personal hygiene does it bring tremendous personal pride? No! Physical and mental strength is built through challenge. Embrace it! Nobody shouts “LOOK AT ME” and beats their chest the top of a mole hill! They do it from the mountain top. So stay diligent, dedicated, and challenge yourself – it will keep driving towards the mountain top.

Have “Inspired” Goals: Take a quick guess at what most people’s (maybe yours too) top three workout goals are for next year. “To lose weight…” “To tone up…” “To get lean and/or lose fat.” Two problems with this. One, those are all essentially all the same thing which makes it only one goal. Two, they aren’t “inspired” goals. Here’s what I mean by inspired. It takes something extraordinary to keep you on the path. Having a goal like doing the 50k Frenzy, completing a Spartan Trifecta, running Robie Creek, doing a triathlon, competing in a body building show, are extraordinary feats that require true commitment to accomplish. Taking on something a little more profound than what the scales says will catapult you further than you ever imagined for yourself. It goes without saying, my clients that reside and train in this domain are the ones killing it and get results! Those who come in simply want to “get toned” will most likely be beating their head against the same wall again next year! So go within, take a deep dive, and find your inspired goal.

Stay in the present: There is a Rivers to Ridges trail that I absolutely love called “Five Mile Gulch.” It’s primarily a three mile climb with a soul crushing vertical gain of 2000 feet (most of that is the last two miles). Okay – maybe it’s more “love/hate” but I certainly lean more towards love and here’s why. It keeps me present. The hill simple demands your attention – the entire time. Which in turn keeps me focused on the task at hand which is to continue to chip away at the hill. I can only do this by maintaining my running form (what’s left of it), keeping my intensity where I need in order to improve, all while getting immediate feedback if my pain threshold is improving. Specifically, I love the process because I’m grounded in the moment and know in the back of my mind I will come out mentally and physically stronger than before. So get your mind right and remember to stay “in the moment” each and every workout because that is when you level up.

There is no “next year”: Above all, you have to go all in and start now! Under no circumstances will “life” put itself on hold, clear your schedule, or manage all your personal matters to make working out a convenient thing you have the luxury of doing. Not in November, not “next year” period. It must become a non-negotiable part of what you do and who you are. Once you truly commit, you stop finding reasons to put it off and finally “resolve” to find ways to always get it in, 365 days per year – till death do you part.

Strategies for Overcoming Plateaus

Posted on by Jason Wanlass

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

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

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

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

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

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

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

Nutrition

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

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

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

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

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

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

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

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

FITNESS

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

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

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

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

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

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

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

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

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

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

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

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

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

RECOVERY

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

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

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

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

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

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

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

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!

Stay ahead of the holiday grind with Strength Complexes

Posted on by Jason Wanlass

 

Life simply gets busier once November rolls around.  Kids are out of school more, Thanksgiving is around the corner, holiday shopping sneaks up on us, and all of it getting compounded with the normal day to day grind.  With the madness the holiday season can bring, our fitness routine is usually the first thing that gets put on the back burner.  The primary reason being time or lack thereof. However, you don’t have to dedicate hours in the gym in order to make your workouts worth while.  In fact, you can get a lot of bang for your buck in as little as 20 minutes.  One of the best ways to do this is by using strength complexes.  Strength complexes allow for an effective total body workout similar to circuit training with the exception that we limit our workout to one piece of training equipment.  This can be in the form of dumbbells, barbells, kettlebells, sandbags, TRX, anything really, as long as it’s simple and allows for a wide variety of exercises.  The first advantage of using one training tool is it minimizes set up time.  Second, it allows us to flow seamlessly from one exercise to the next without having to move to another station or even worse…waiting for the next piece of equipment to become available. Strength complexes come with many fitness advantages as well.  Not only are they great for building strength, but they are highly effective at improving cardiovascular endurance, and come with a high metabolic which taxes our bodies more in less time,  yielding a higher more calorie expenditure post workout, more fat loss, etc.  So before you decide to mail it in till next year give this workout format a try 2-3 times per week to get you through the holiday season and roll into next year without skipping a beat.

Okay, here’s how we set it up:

Choose your equipment: The only rule for this is choosing something that can be taken anywhere in the gym, preferably where you have ample space to maneuver.  My favorites are the TRX, dumbbells, barbells, resistance tubing, medicine balls, and kettlebells.  One isn’t necessarily better than the other, simply know that each has their own advantages and any of them will suffice.

Choose your movements: You will want to select exercises that focus on big muscle movement  that ideally include a pressing/pushing exercise (ex. Overhead Press, Pushups), a pulling exercise (ex. Dumbbell Row, TRX Pullups), and a compound leg exercise (ex. Squats, Deadlifts, Lunges).  These style of exercises cover all the movement patterns of the human body, giving you a complete total body workout.

Choose your weight: In general you will want to select a lighter weight since you will be working continuously with little rest.  Specifically, your weight selection should be based on exercises where you have to use lighter weight like overhead presses and rows.  Since you will be using the same weight throughout the sequence this will ensure that you can complete each movement successfully.  Naturally some exercises will be more challenging than others with this design, but we can adapt for the differences with our rep selection.

Pick a Rep Scheme: There are many options when it comes to choosing a rep scheme.  Here are four common ones that work really well

Ascending/Descending Pyramid: Start with 1 rep of each exercise. Each set add a rep until you reach a pre-determined number or simply once you can add no more. Then, descend the pyramid back until you finish with 1 rep again.

On the minute: Set a timer for 5-10 minutes.  Begin with your first exercise completing as many reps as possible. Go to the next exercise and continue to switch exercises at the start of every minute performing the maximum amount of reps each time until time until the clock reaches zero.

Sequence repeats: Do one rep of each movement continuously for either a designated time or until a total number of sequences is reached.

Accommodating Reps: You know your strength better than anyone else, so why not figure out how many reps is most suitable for you for each exercise?  For example, say you can do 10 dumbbell lunges per leg, but only 8 rows per arm, and 5 overhead presses? Then that is the perfect rep scheme for your dumbbell complex.

The workout: Once you have your exercises and reps selected, perform your selected strength complex until complete.  This will get your heart pumping and your muscles burning in no time!  Shorter complexes will usually take 5-10 minutes.  Rest for about 3 minutes and repeat performing a total of 2-3 blocks total.  If your complex takes longer (15-20 minutes) that’s okay.  Consider your workout complete.  Remember, the objective is to keep it short and sweet.

Outlined below is a sample dumbbell strength complex to get you started!

Dumbbell Strength Complex: Perform 10 reps each for a 5-10 minute block.  Complete 2-3 training blocks total  

  1. Burpees
  2. Renegade Row
  3. Thrusters
  4. Alternating Reverse Lunges

Exercise Descriptions:

Burpees:  Start in a standing position with your feet hip width apart.  Lower into a squat and place your hands on the ground shoulder width apart.  Hop or walk your legs behind you until you are in a pushup position.  For more challenge, lower your body until your chest hits the floor.  Immediately hop or walk you legs back underneath you and jump into the air.  Repeat for the desired amount of reps.

Renegade Row:  Start in a pushup position while holding a pair of dumbbells. Perform a dumbbell row with your right arm until your elbow is just past your body with the elbow bent at 90 degrees while keeping your torso as level to the ground as possible.  Return to the start position and repeat on the other side.  For more challenge add a pushup for every two rows (one on each side) performed.  Repeat for the desired amount of reps.

Thrusters: Standing with a pair of dumbbells in each hand at shoulder level. Lower into a squat position then explosively return to the standing position, pressing the dumbbells over your head.  Return to the starting position and repeat the movement for the desired amount of reps.

Alternating Reverse Lunges:  Start in a standing position while holding a pair of dumbbells. Step backward and sink into a lunge keeping your weight on the front leg.  Remember to keep your knee behind your toes.  Return to the starting position then alternate sides until you complete the desired amount of reps.

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.

Nutrition Tips to Get You on the Right Path

Posted on by Jason Wanlass

There is no shortage of information when it comes to nutrition. And unfortunately there isn’t a universal method or diet that will work for everyone either.

You hear about diets like Paleo, Atkins, The Zone Diet, eating for your blood type, etc. Each author will make a sound argument for the benefits of that approach, touting it as the “holy grail” of all diets, while critics will quickly line up to point out all of its pitfalls.

Now I’m not here to decipher or break down the pros and cons of each. Most plans are effective in helping the dieter to consume fewer calories than they burn, resulting in weight loss. But many other factors like genetics, environment, food allergies and daily energy demands will influence how an individual responds to dietary intake.

For example, a weekend warrior training for a triathlon will naturally have a higher need for carbohydrates and overall calorie intake compared to an office worker who hasn’t been physically active for five years. But regardless of individual differences and nutritional needs, the commonalities all people need is consistency, behavior change and an environment for success.

Let’s face it: Change is hard. Especially when it comes to nutrition. But if we start by implementing the right strategies first and foremost, our likelihood of success can only increase. Outlined in this article are three areas to begin with to get you on the right path and on your way to better nutritional wellness.

Weekly Prep

The majority of us have busy lifestyles and need to hit the ground running first thing in the morning each week. This means that gaining control over our food consumption will require setting aside a few hours or so weekly (usually on a Saturday or Sunday) to write out a menu and then shop for and prepare our meals for the week. The idea is to simply make the rest of your week easier by doing a little work in advance. The process goes like this:

▪ Sit down and come up with a meal plan, ideas and needs for the week.

▪ Decide roughly how much of each food you’ll need for the week and generate a shopping list.

▪ Hit the grocery store and, once you’re home, start cooking for the week. Cook the meat/beans, chop the veggies, set up snacks, etc.

You can either choose to prepare all the meals for the week or figure out which meals will be easy to cook just prior to meal time and save them for later. Typically, preparing meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult is best done in advance. This usually consists of lunches and two or three daytime snacks.

Initially, this process will take some getting used to, but with time and practice it will become second nature and make a world of difference in terms of your consistency and success.

Create mindless eating solutions

In his book “Slim by Design: Mindless Eating Solutions for Everyday Life,” Brian Wansink gives powerful solutions to healthier eating just by making simple tweaks in your home.

A 2015 Syracuse University study in which 230 homes were visited uncovered some interesting statistics based on what was visible on the kitchen counter:

▪ Participants weighed anywhere between 9 and 29 pounds more when they had items like cookies, crackers/chips, breakfast cereal and regular or diet soda on the counter compared to those who didn’t.

▪ Participants who had only fruit on the counter weighed 7 pounds less on average.

Also, how you serve dinner in your home can have an influence on the amount of food consumed. When serving food from the stove or counter, people ate 19 percent less food compared to those who served food “family style” directly from the table. Having to get up and walk is just enough for people to question if they are really that hungry.

Below is a checklist of ways to set up your kitchen and meals for better success. The goal is to achieve at least seven or more.

▪ Salad and vegetables are served before the entrée and starches are brought to the table.

▪ The main dish is pre-plated and served from the stove or counter.

▪ Your dinner plates are 9-10 inches wide.

▪ You eat sitting at the table with the TV turned off.

▪ There are two or fewer cans of soft drinks in your refrigerator at any one time.

▪ Your kitchen counters are organized (not messy).

▪ Pre-cut fruits and veggies are on your middle refrigerator shelf.

▪ At least six single servings of protein are in your fridge: eggs, yogurt, string cheese, tofu, etc.

▪ Your snacks are kept in one conveniently placed cupboard.

▪ The only food on your kitchen counter is a fruit bowl.

These are just a few of the countless ideas that Wansink provides in his insightful book. You can learn more by visiting www.slimbydesign.org.

Kitchen Makeover

There is a saying: “If a food is in your possession or located in your residence, you will eventually eat it.”

So if you wish to become leaner and healthier, you must remove or minimize foods that aren’t part of a healthy eating program and replace them with a variety of better choices. Here are some examples of what to have and what to eliminate:

Foods to have in

your pantry

 Foods to have in your fridge/freezer Foods to eliminate or minimize
  • Whole oats
  • Quinoa
  • Whole-grain pasta
  • Natural peanut butter
  • Mixed nuts
  • Canned or bagged beans
  • Extra virgin olive oil
  • Vinegar
  • Green tea
  • Extra-lean beef
  • Chicken breasts
  • Salmon
  • Omega-3 eggs
  • Real cheese
  • At least four varieties of fruit
  • At least five varieties of veggies
  • Flax seed oil
  • Sweet potatoes
  • Potato or corn chips
  • Fruit or granola bars
  • Regular or low-fat cookies
  • Crackers
  • Chocolate or candy
  • Soft drinks
  • Regular peanut butter
  • More than three types of alcohol
  • Instant foods like cake mixes and mashed potatoes

Source: “The Essentials of Sport and Exercise Nutrition” by John Berardi and Ryan Andrews

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.

The Mindset Needed for Permanent Fitness Success

Posted on by Jason Wanlass

I am going on my sixth year in writing this column and every January I feel this strong obligation to “keep it real” for you all.  As you embark on your fitness quest with high hopes and a renewed sense of motivation to conquer all of your goals this year, make no mistake that challenges will still come your way…just like last year.  There is no exception to this.  No one magically gets an “exemption status” from life when it comes to achieving their goals.  Life simply happens and quite frankly doesn’t give a crap sometimes.  But rather than viewing it as bad luck or thinking to yourself “here we go again” consider it life’s way of testing you.  Because ultimately that’s all it is…a test.  “How bad do you want it?”  That’s what is being asked.  And I have found that life rewards individuals who press on and continue in hot pursuit in accomplishing what they set out to do regardless of what is thrown their way.  Now in order to be able to work through the year and come out the other side both physically and mentally better than the previous one, these are the necessary requirements for you to solidify your chances of becoming that person you know you are supposed to become.

Fitness has to be a priority:   This absolutely has to be adapted right out of the gate…period.  If you are not willing to schedule your workout time with the same level of importance as you would for a work meeting and all other day to day obligations, your chances of success will plummet big time.  Something will always come up and you will quickly develop the nasty habit of finding reasons to skip a workout instead of finding ways to get it in.  Trying to simply fit it in when it’s convenient is damn near impossible if you continue to place it at the bottom of the totem pole.  And honestly it’s only yourself you are placing at the bottom of the totem pole.  Put higher value and importance into yourself.  You are worth it.  Start treating yourself that way and everything will start to shift.  Whether its 5:00 in the morning (my largest training group) before life has a chance to get in the way, a lunch break, right after work, or after you put the kids to bed, find what works for you and stick to it.  Remember this saying, “You can’t pour from an empty cup.”  Taking care of yourself will only enable you to take care of everyone else in your life to full capacity.

Take ownership: There is no magical workout plan, diet, or special cape that somehow you were unaware of and is the sole reason why you have failed to this point.  If you want to get lean and mean it’s YOU that has to do the damn work.  Don’t get me wrong, there is a method to the madness and there are approaches that are more effective than others.  But at the end of the day…you’re the one who has to show up consistently.  You’re the one that has to put in the effort.  You’re the one who needs to embrace the challenge.  The blood, sweat, and tears all must come from you.  As a trainer, I can motivate and hold you accountable, but at the end of the day you need to look in the mirror and be real with yourself and own it.

Exercise isn’t your enemy:  The path of least resistance will get you nothing in the results category.  There are no short cuts and there is no way around “real work” when it comes to this.  You have to get comfortable being uncomfortable.  And most importantly, you should never view exercise as your enemy.  It’s no coincidence that the exercises you hate the most give you the most results in return (i.e. Burpees, Squats, Lunges, Pushups, Running, Pull-ups, Box Jumps, etc, etc…).  I realize I’m in the minority when it comes to my love for “most” exercises.  But most of that love has come out of respect for what it has given me in return.  I feel just as good physically at 40 as I ever did in my 20’s.  I owe most of that to the exercises listed above.  An “enemy” wouldn’t give you closest thing you’ll ever find to the fountain of youth for only five hours a week.  An “enemy” wouldn’t help minimize the risk of cardiovascular disease, low back pain, obesity, diabetes, cancer, cardiac arrest, osteoporosis, or in general…premature death.  And not to mention other things like, improved sleep, mental well-being, self-confidence, increased libido….I think you get the point.  I’m not saying you have to love it all, but at minimum respect it and appreciate what you get for your hard work.

Free your mind and your body will follow: Too often going into a fitness program we put restrictions on what we think we are capable of.  Whether it’s being able to complete a half marathon, being able to do a pullup, or getting to your ideal weight, we’ve already made decisions on whether it’s possible or not.   Realize that your body will only perform and fall in line with what you believe.  It’s critical to catch and eliminate self-limiting phrases like, “I could never be that fit” or “I’ll never be able to run” and replace it with empowering phrases like, “I want to be able to do a pull-up” or “What do I need to do to reach my goals.”  Begin questioning the process of how you can and keep a blank page of what is possible going into it and you’ll accomplish more than you previously thought.  If you have a desire to go after a goal, go for it and lose the mental leash.  Free your mind and your body will follow.

Exercise is therapy: Everyone has personal battles they are going through.  It can come in the form of work or money related stress, relationship issues, regrets, basically all challenges that we will all face at various stages of our lives.  Rather than letting life issues paralyze you from exercising, make it even more priority to take care of yourself.  Resist the urge to stop because life is handing your ass to you.  It’s during difficult times that you need to keep exercising most because the mental benefits of exercise can far exceed the physical a lot of cases.  And I can tell you from personal experience that during some of the toughest moments in my life, exercise is the only thing that kept me from losing it.  You’re not alone.  Lean on a friends and family during your toughest moments and keep moving.   Bang some weights, go for a run or walk, hit some hot yoga, whatever suites your needs the most.   The mental war gradually softens, the clouds will clear much faster, and all of your problems will seem significantly smaller and more manageable.

Take your power back: I say it all the time and I will probably say it until I take my last breath.  Exercise is more than just what the scale says.  It’s more of reclaiming your power and becoming a better and more rounded person.  It’s about having the energy to get through your day and playing with your kids.  Being able to hike Table rock with ease.  Getting off your blood pressure medication.  Getting physically and mentally stronger.  Having less aches and pains.  Happiness…you’d be amazed how much happier and vibrant you will become.  Confidence.  Self-worth.  Being a role mode.  Basically, being the person you deserve to be.  You are all worth it and you have to believe that. We can all be inspiring to those in our lives.  Now get out there, get physical, kick ass, aim high, and conquer with a smile!

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.

Take your fitness everywhere with suspension training

Posted on by Jason Wanlass

 

It’s easy to get stuck in a rut when it comes to fitness. Do you find yourself ever falling into the same patterns and basically sleepwalking through your workouts? This is when we need to get creative with our fitness routine, and trying something new can often be the solution. This lifts you not only physically, but mentally as well.

One popular method exercisers are turning to is suspension training. Suspension training is a form of body weight training that incorporates the use of suspension straps on a stable overhead anchor point. This allows the user to angle his or her body as is appropriate for that person’s strength level.

Suspension training’s popularity has surged mostly because of its versatility and economic appeal (prices range from $99 to $199). Suspension straps can be used both indoors and outdoors. Plus, with one suspension unit you can perform more than a hundred exercises, all while minimizing cost and maximizing space. This is why more gyms, personal training studios and home exercisers are using it.

So the next time you see suspension straps at your gym, try a few of these exercises — your body will thank you for it.

Suspended Lunge: Position one foot in the foot cradles while positioning your leg/body approximately 3 feet from the anchor point and balancing on the opposite leg. Slowly descend into a lunge by actively reaching back with your suspended leg while simultaneously bending your balancing leg until you reach a 90-degree bend at your knee. Slowly return to the starting position and repeat for 10 to 15 repetitions before switching sides.

Note: If you have balance issues, modify by using a dowel rod for balance assistance. Also, this exercise can be replicated by holding the handles instead.

Hip Press: Position your heels in the foot cradles and lie on your back with your knees bent at 90 degrees. Contract your abs and slowly lift your hips off the ground until you are fully extended. Pause for 2 seconds and slowly lower yourself back onto the mat. Repeat this move for 10 to 15 repetitions.

Body Saw: Position your feet deep into the foot cradles, toes first, while lying face down and resting on your forearms. Bend your arms at a 90-degree angle with your hands clasped together. Engage your abs and slowly rise into a plank position. Using your arms, slowly rock your body back and forth as if you are sawing wood and maintain good alignment. Repeat this move for a total of 10 to 15 repetitions.

Note: As a prerequisite, you should be able to hold a plank position for 1 minute prior to trying this exercise. The Body Saw can also be performed from the knees as a modification.

Chest Press: Stand facing away from the suspension straps with your arms fully extended at chest level. Your body should be angled approximately 45 to 60 degrees relative to the floor, and your arms should be slightly shoulder-width apart. Maintaining alignment and control, contract your abs and slowly lower your body toward your hands until the handles are even with your chest and your arms bent at 90 degrees (just like a pushup). Press yourself back into the starting position and repeat for 10 to 15 repetitions.

Note: For more challenge, angle your body closer to the floor.

Row: Stand facing the anchor point with your arms fully extended at chest level. Your body should be angled approximately 45 to 60 degrees relative to the floor, and your arms should be shoulder-width apart. Maintaining alignment and control, contract your abs and slowly pull your body toward your hands until the handles are even with your chest and your arms bent at 90 degrees. Return to the starting position and repeat for 10 to 15 repetitions.

Note: For more challenge angle your body closer to the floor.

Current Cardio Guidelines for Seniors

Posted on by Jason Wanlass

Many of us exercise to remain vibrant and active throughout our entire lives. Though none of us is exempt from aging, we can slow the process with regular exercise. Even better, we can reap the same benefits of exercise well into our 60s and beyond — benefits that include increased strength, improved balance, more endurance, higher bone density, lower blood pressure and decreased risk factors for cardiovascular disease.

With an expected 71 million seniors in the U.S. by 2030, there is an increasing amount of interest in exercise and, more importantly, the recommendations that go with senior fitness. Not surprisingly, the current American College of Sports Medicine (ACSM) guidelines for adults older than 65 are essentially the same to those who are younger. The guidelines are broken down into three categories: cardiovascular training, resistance training, and balance and flexibility. For this month’s column, we’ll cover cardiovascular training.

The effect of aging can have a significant impact on cardiovascular output. In fact, it has been found that VO2max (indicator of overall cardiovascular function) decreases approximately 5 to 15 percent per decade beginning at 25-30 years of age. The good news, however, is that older people can have the same adaptations to regular aerobic training as well as their younger counterparts, achieving a range of 10 to 30 percent increase in VO2max in response to cardiovascular training as young adults. Of course, aerobic activity is needed in addition to routine activities of daily life, such as self care, casual walking, grocery shopping or activities that last less than 10 minutes, such as walking to the parking lot or taking out the trash.

For healthy adults older than 65 — or adults between the ages of 50 and 64 with chronic conditions such as arthritis — ACSM recommends moderately intense aerobic exercise for 30 minutes a day, five days a week; or vigorously intense aerobic exercise 20 minutes a day, three days a week.

The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. It should be noted that more is better! To lose weight or maintain weight loss — or further reduce the risk of chronic disease — 60 to 90 minutes of physical activity might be necessary.

Moderate intensity means working at a level of 5-6 on a scale of 10. This should be hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. Vigorous activity is around 7-8 on a scale of 10. It raises your heart rate even more, producing more sweat and still being able to carry on a conversation, while preferring not to.

Also, short bouts of exercise throughout the day are OK if they are at least 10 minutes in length. Plus, moderately or vigorously intense activities performed as a part of daily life (brisk walking to work, gardening with a shovel, carpentry) performed in bouts of 10 minutes or more can be counted toward this recommendation as well.

Get explosive results with the landmine

Posted on by Jason Wanlass

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

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

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

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

Alternating Chest Press

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

Alternating Torso Rotations

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

Reverse Lunge with Press

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

Single Leg Deadlift

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

Single Arm Row

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

 

Fitness Secrets Revealed…Well sort of

Posted on by Jason Wanlass

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

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

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

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

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

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

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

Partner Training for Better Results

Posted on by Jason Wanlass

When it comes to recreational activity, traditional strength and cardio programs are effective in a general sense, but can lack in preparing us for the specific demands that these activities bring. Factors like quickness, balance, reaction time, and specific strength are skills that are needed in the majority of all recreational sports. One of my favorite ways to improve these areas during training is by incorporating partner exercises. Partner exercises are a great way to add variety to your fitness program and can easily add the specificity that is needed for your favorite activities. Plus it brings a more unstructured and “play-like” feel into the mix by adding an element of fun without compromising the fitness. Half the time you get so lost in the activity itself you don’t even realize how physically demanding they are until the drill is over. With a little bit of creativity and a challenging workout partner the sky is the limit.

Here are five of my favorite partner drills that I like to use. Either mix a few of them into the workout or use all five for a complete training session.

Stabilization with Partner push: Begin in an athletic stance, holding a stability ball directly in front of you with arms fully extended. Your partner will then apply pressure to the stability ball at various angles while you try to maintain the athletic stance and ball position. You will feel this in both your arm and core muscles. Continue for 30-60 seconds and then switch.

Plank/Lateral Hop Combo: Have your partner begin in a low or high (push up) plank position. Pick a point on your partner that you feel confident enough and laterally hop over your partner once in each direction. Quickly drop into a plank position while your partner simultaneously stands up and now hops over you once each way. Continue alternating in this fashion for a full minute.

Partner Row: Using a TRX, you and your partner will each take one handle. Both will begin by using their right arm in a staggered stance with their left foot forward while facing each other. Keep the TRX taught between the two of you, with your arm fully extended and your partners arm bent at 90 degrees with their elbow past the midline of their body. Begin to pull (row) as your partner applies maximum resistance, but still allowing their arm to fully extend until yours reaches a 90 degree bend. Continue rowing back and forth against each other for a total of 10 repetitions each.

Single Leg Balance w/Medicine Ball Chest Pass: Both will begin by balancing on one leg with about a 45 degree bend in the knee. Using a medicine, quickly pass the ball back and forth to one another at chest level for 30 seconds. Stand up, shake it out, and repeat on the opposite leg.

Blocking Sled: Begin with a stability ball directly between you and your partner at chest level. Provide maximum resistance against your partner while still allowing them to move as they push forward against you as you continue to move backwards similar to a blocking sled, keeping pressure on the ball between you. Continue for about 5-10 yards, and then switch pushing/resisting roles. Repeat for 2-3 reps each.

Burpee and Front Punch Combination

Posted on by Jason Wanlass

his week’s exercise combines two of my favorites…burpees and punches.  Now I know most people don’t care for the first one, but when it comes to straight punches let’s face it…it feel good!  Great for the arms, amazing cardio, and excellent stress relief, anger management…whatever you want to call it!

You can do this drill solo or with a partner holding the bag.  A heavy bag is used in our video, but a kick/punch shield works great too.

Basic set up is starting off with 10 punches immediately followed by 2 burpees.  From there we decrease the punch count by two, while increasing the burpee count be two each time, until we reach 2 punches and 10 burpees to finish the set.  Basically it breaks down like this:

  • 10 punches/2 burpees
  • 8 punches/4 burpees
  • 6 punches/6 burpees
  • 4 punches/8 burpees
  • 2 punches/10 burpees
Of course, this isn’t the only rep scheme you have to use.  Pretty much any combination will suffice.  Feel free to play around with it.More details are explained in the video above.So check it out and enjoy!

Got Dumbbells?

Posted on by Jason Wanlass
Renegade Row

Bodybuilding is typically what comes to people’s minds when they think of dumbbell training. Exercises like chest presses, bicep curls and lateral raises using dumbbells are very effective for strength and adding muscle.

But in addition, dumbbells can be very effective for functional exercises. In other words, movement that uses the entire body as opposed to training muscles in isolation.

“Why should we train for movement?” you may be wondering. The answer is more apparent when we examine what the human body is designed for. The human body not only functions by pushing, pulling and lowering/raising the body’s center of mass, but also rotating and maintaining balance, stability and posture. With this in mind, there are three things that should be used in our approach to using dumbbells for function.

The first is training for movement. Muscles work in synergy. The term “synergy” comes from the Latin word meaning “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 illustrate 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 carryover into day-to-day life. Also, training for movement will yield greater strength gains, improve coordination and increase stability.

Second is training in multiple planes. The human body works in three planes of movement (sagittal, frontal and transverse), or movement that involves rotation, moving forwards and backwards and side to side. Being three-dimensional with our exercises helps minimize muscle/movement imbalances, decrease risk of injury and improve overall function.

Third is training balance and stability.

University of Sydney exercise physiologist Dr. Rhonda Orr defines functional training this way: “Strength is transferable from an unstable environment to a stable environment but not the other way around.” In other words, training muscles strictly from an isolated setting will yield little or no improvement for your balance or stability. In order to improve balance and stability, you must train for it. And it will improve not only balance and stability, but strength as well.

Now that we know the benefits of adding functional movement to our dumbbell workouts, here are four of my favorites that I use in conjunction with more traditional dumbbell exercises.

RENEGADE ROW (CHEST, BACK, CORE/STABILITY)

Begin in a pushup position with your feet wider than hip-width apart and a dumbbell in each hand. Engage your core and pull the dumbbell in your left hand just past the outside of your body with a rowing motion, while slightly rotating your torso. Using control, lower the weight back to the floor then repeat the same motion on the right side.

Continue for 10 repetitions per arm. For modification, perform the exercise from the knees. For an advanced option, add a push-up after each row.

RUNNING LUNGE (LEGS, SHOULDERS)

Begin in a standing position with a dumbbell in each hand. Starting with your left leg, lunge forward bending at the knees and lowering the hips while simultaneously raising the right dumbbell to about eye level with a 90-degree bend in your elbow. At the same time your left arm should be swinging back until the dumbbell is lined up with your hip while also keeping about a 90-degree bend in your arm.

Return to the starting position and repeat on the opposite side. Perform 10 repetitions per side.

SINGLE LEG DEADLIFT/REAR FLY (BALANCE/POSTURE, SHOULDERS)

Begin by balancing on your left leg, holding a pair of dumbbells. Engage your core and hinging at the hip until your upper body is about parallel to the floor. Maintain this position and pull your arms away from each other and retracting your shoulder blades until your arms are in a “t-position” in line with your upper body. Slowly release your arms, unhinge at the hips, returning back into an upright position while maintaining balance. Repeat for 5-6 reps then switch sides.

SQUAT TO LATERAL RAISE (LEGS, SHOULDERS)

Begin in a standing position with a dumbbell in each hand. Keeping your weight in your heels, squat and lower your body by hinging at the hips and bending at the knees until your thighs are about parallel to the floor. As you return to the standing position, simultaneously raise your dumbbells away from your body while bending your arms to a 90-degree angle until your arms are parallel to the floor.

Repeat the motion for a total of 15 repetitions.

Read more here: http://www.idahostatesman.com/2014/08/10/3318315/lineylineygot-dumbbells-use-them.html#storylink=cpy

 

How important is a training shoe?

Posted on by Jason Wanlass

We all know the importance of wearing proper footwear when it comes to exercise. However, many of us neglect to give it proper consideration. There is a tendency to think that specialized shoes are limited exclusively to runners. But this isn’t necessarily the case. I recently had the opportunity to have a discussion with a local expert on the subject. Holly Finch, owner of The Pulse Running & Fitness Shop in Meridian. She has been an avid runner for 25 years including ultra distances (over 26.2 miles) and knows first hand how important the right shoe is. I was eager to pick her brain about the rational behind the shoe selection process and why it should be a higher priority not only for runners, but exercise enthusiasts as well. Here are the four most important things I learned from our conversation.

Injury Prevention:  Of course this one should be a no brainer, particularly for runners. The repetitive stress that running places on our bodies can create all sorts of havoc and lead to multiple overuse injuries like; knee pain, shin splints, IT band syndrome, and stress fractures to name a few. Having the right shoe can maximize load absorption from the ground up and ensure that proper body alignment is maintained throughout the body when running or walking.

Get a Video Gait Analysis:  This one really stuck with me. Most running places I’ve been to will watch your walking gait and start the selection process from there. But Holly makes a point of view both walking and running. Specifically, this because there is a remarkable difference between how a person walks in contrast to how they may run. As a result, every one of her customers goes through a video gait analysis on a treadmill in addition to the standard gait assessment. This applies to walkers too. Watching the playback in slow motion only adds more confidence to getting into the right shoe.

How long do shoes last?  If you are using the shoe strictly for running or walking the life of the shoe is based on mileage. It is recommended that you should replace your shoes every 350-500 miles. However, if you are using the shoe more for cross training, strength training, etc. it’s measured more by wear and tear. Things to look for are visible signs of wearing on the bottom of the shoe, little to no cushion remaining when pressing on the middle of the forefoot, and if any types of overuse injuries begin to surface.

What if I’m not a runner?  Getting into a durable shoe is still just as important. Whether you’re doing a bootcamp, speed and agility workouts, strength training, etc, finding a good quality neutral shoe will also serve to help keep you fit and minimize risk of injury as well.

Related link:

www.pulserunning.com

Cool Fitness Tools to Keep Workouts Fun

Posted on by Jason Wanlass

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

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

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

1. SANDROPES

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

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

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

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

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

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

SANDROPE SAMPLE EXERCISES

• Basic wave

• Ultimate Warrior (Side-Facing Wave)

• Rope Drags

• Ax Chops

2. SANDBELLS

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

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

SANDBELL SAMPLE EXERCISES

• Rotational Slams

• Squat Toss

• Walking Plank/Row

• Swings

3. TRX RIP TRAINER

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

TRX RIP TRAINER EXERCISES

• Squat to Overhead Press

• Slap Shot

• Rotational Punches

• Squat Row

Related Links:

trxtraining.com

hyperwear.com

boisefitnessequipment.com

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

Body Weight Strength Training

Posted on by Jason Wanlass

 

BODY WEIGHT STRENGTH TRAINING

As the name implies, body weight strength training is a form of strength conditioning focused on building strength solely with the use of body weight exercises.  In terms of strength training we generally think along the lines of building absolute strength, which is the maximum force that an individual’s muscle can produce against an external resistance (i.e. dumbbells, barbells, kettlebells, etc.).  While this is an important component to building strength, it is only one piece of the puzzle.  Most sports and functional activities require higher levels of relative strength more than anything.  Specifically, relative strength is the maximum force that an individual can generate per unit of body weight.  This style of strength requires the exerciser to control their body weight against gravity as opposed to “lifting” an object. Think of sports like wrestling, rock climbing, hiking, running, biking, martial arts, and gymnastics.  All of these activities require high levels of relative strength. Being able to lift massive amounts of weight doesn’t carry over into the activity as effectively as the use of body weight exercises.   

Some examples of body weight exercises include:

·         Pushups

·         Pullups

·         Single Leg Squats

·         Pistol Squats

·         Floor Bridges

·         Back Extension

·         Rope Climb

·         Lunges

·         Planks

·         Pikes

·         Box Jumps

·         Split Jumps

Of course, experienced exercises will get to the point to where their muscles are no longer overloaded enough for continued results.  That’s where the use of fitness devices like weight vests, gymnastics rings, TRX suspension trainers, and balance boards come in.  Any of them are very effective increasing the “relative” load in a progressive manner as strength and endurance levels increase.  Other effective ways to add challenge is by simply slowing the tempo.  Performing pushups with a 3 second descend and 2 second pause at the bottom is an entirely different animal than simply banging out reps.  Don’t believe me?  Try it…I dare you!   The same approach can be used with other exercises like single leg squats, lunges, etc.  

So next time you’re ready to hit it hard with a strength workout, I challenge you to stay away from the weights and try a 5-6 exercise circuit with the sample exercises listed above.  Or even better…here is sample of one of my favorite Body Weight Strength Circuits.

 

3 Sets

Reps: 20-16-12 reps (Descending each set)

Rest: 30-60 sec between exercises/1-2 minutes between sets

1. Chinups

2. BOSU Up and Overs

3. Ring Flys

4. TRX Hamstring Curl to Hip Press

5. Single Arm Rope Pull

6. Stability Ball Prone Overhead Press

Why do I burn?

Posted on by Jason Wanlass

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

Strength Complexes Get Fast Results

Posted on by Jason Wanlass

It seems every summer is the same. Life simply gets … busy. Kids are out of school, there are vacations, you’re working more hours and still trying to maintain anything remotely close to a social life.

With the mad shuffle, it’s our fitness routine that usually gets put on the back burner first. Why? “I don’t have time to spend an hour at the gym.” Well, you may not actually need an hour. In fact, you might get more out of your routine now in as little as 20 minutes using strength complexes.

Strength complexes are similar to circuit training with one exception: We limit our workout to one piece of training equipment. This can be in the form of dumbbells, kettlebells, medicine balls, TRX, barbells – anything, really – as long as it’s simple and allows for a wide variety of exercises.

The advantages of using one training tool are: First, it minimizes setup time; and second, it allows us to move seamlessly from one exercise to the next without moving to another station.

Strength complexes come with many fitness advantages as well. Not only are they great for building strength, but they are highly effective at improving cardiovascular endurance. Also, strength complexes come with a high metabolic, which taxes our bodies more in less time, yielding a higher-calorie expenditure post workout, higher fat loss, etc. And lastly, strength complexes utilize total body movement, which is what our bodies were designed for. If you watch an athlete or people move in general, you see that movement involves multiple regions of the body.

Whether you’re hitting a tennis ball, picking up your kids or putting away groceries, these actions require multiple muscles to fire and work synergistically. So, by using full-body strength complexes, we experience a better carryover effect for our recreational activities and day-to-day living.

OK, here’s how we set it up:

Choose your equipment: The only rule for this is choosing something that can be taken anywhere in the gym, preferably where you have ample space to maneuver. My favorites are the TRX, dumbbells, barbells, resistance tubing, medicine balls and kettlebells. One isn’t necessarily better than the other; simply know that each has its own advantages, and any of them will suffice.

Pick a rep scheme: There are countless options when it comes to choosing reps. Typically, strength complexes are more endurance-based.

I recommend working with lighter loads and training at higher reps due to the high demand of the workout. Anywhere between 10-15 reps per exercise/combo works great. Another option is performing each exercise for a specific time, typically between 30-90 seconds per exercise.

Exercise sequence: Again the sky is the limit. Pick two or three combination exercises (e.g. barbell deadlift/row) or four exercises that focus on a total-body movement (e.g. lunge with lateral raise), a pressing exercise (e.g. overhead press), a pulling exercise (e.g. dumbbell row), and a squat and/or lunge. The goal of the sequence is to use all the movement patterns of the human body.

The workout: Once you have your exercises and reps selected, perform your strength complex for a 5- to 10-minute block of time, resting only when needed. This will get your heart pumping and your muscles burning in no time. Rest between 1 and 3 minutes and repeat, performing a total of 2-3 blocks.

There you have it. A killer workout in 20-30 minutes. Outlined below are three strength complexes to get you started.

To see a video of these complexes click here

Barbell strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Alternating lunge

2. Push press

3. Deadlift to barbell row

Dumbbell strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Squat to lateral raise

2. Single leg squats

3. Renegade row

TRX strength complex: Perform 10 reps each for a 5- to 10-minute block. Complete 2-3 training blocks total.

1. Pistol squats

2. Wide row

3. Pushups

4. Hip press

TRX Plank to Handstand

Posted on by Jason Wanlass

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

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

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

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

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

Training Tools for Fitness Fast

Posted on by Jason Wanlass

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

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

TRAINING TOOLS FOR FITNESS FAST

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

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

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

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

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

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

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

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

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

The 5 keys for fat loss and optimal fitness

Posted on by Jason Wanlass

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

KEY #1:  NUTRITION IS 90%

Two Studies with the Same Results

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

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

WHY? No nutritional adjustments were made for either group!

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

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

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

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

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

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

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

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

Great Nutritional Sources:

cleaneatingmag.com

eatright.org

healthykitchensmakeover.com

precisionnutrition.com

KEY #2:  YOU NEED A STRONG SOCIAL SUPPORT GROUP

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

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

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

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

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

Strategies to overcome the “Crab” obstacle

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

KEY #3:  HAVE S.M.A.R.T GOALS

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

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

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

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

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

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

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

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

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

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

More examples:

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

KEY #4:  YOU MUST TRAIN WITH INTENSITY

Fat Burning Zone Myth

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

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

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

• Approximately 50% of calories come from fat

• Approximately 8 calories/minute are expended

• 60 minutes x 8 calories/minute = 480 calories

• 50% x 480 calories = 240 fat calories

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

• Approximately 40% of calories come from fat

• Approximately 11 calories/minute are expended

• 60 minutes x 11 calories/minute = 640 calories

• 40% x 640 calories = 264 fat calories

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

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

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

Cardiovascular Training Guidelines

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

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

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

Strength Training Principles & Guidlines

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

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

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

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

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

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

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

Stabilization/Endurance:

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

Hypertrophy

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

Maximal Strength

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

KEY #5:  TAKE YOUR TRAINING BEYOND THE SCALE

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

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

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

 

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.

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

10 Steps to Making 2016 Your Best Year

Posted on by Jason Wanlass

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

TIP #1 – BEGIN WITH GOAL SETTING

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

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

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

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

TIP #2 – TAKE ACTION

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

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

SMART Goal: Lose 20 pounds by June 1

First action step: Get a gym membership in January.

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

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

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

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

TIP #3 – FOCUS ON FITNESS

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

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

TIP #4 – FIND LONG-TERM MEANING

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

TIP #5 – RE-EVALUATE YOUR GOALS

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

TIP #6 – FOCUS ON WHAT YOU CAN EAT

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

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

TIP #7 – PREPARE FOR OBSTACLES

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

TIP #8 – HAVE A RELIABLE WORKOUT PARTNER

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

TIP #9 – CONSIDER HIRING A PERSONAL TRAINER

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

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

TIP #10 – JUST DO IT

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