What does car shopping and working out have in common?

Come to find out, a lot! Every once in a while I'll take a trip out to the local big box gym to see what new or old and crazy things people are doing. It's usually a pretty successful visit as it gives me some good stories and plenty of ideas for blog posts. One thing I realized is, for most people, working out is a lot like buying a car.

Think about it... When people go to buy a car a lot of times they don't know what they want. They don't know what they need. They know what looks fun and what they see other people driving. They have been told via relentless marketing and advertising what the "best" is, but they don't do any real research on their own. They walk around the lot touching cars and looking at stickers until a salesman notices they don't have a clue; salesman enters picture, puts them in the driver's seat, explains they bells and whistles, and sells them on a piece of garbage that they use daily for the next 5 years.
Am I the only one seeing the similarities here? In the gym, the machines = cars. There are lots of them to choose from but most are just shiny and overrated. People walk around them, look at the little diagrams to see what should burn where, and touch it a couple of times like they're about to try it on. They think they're supposed to used it because they see other people on it and they've seen Jillian Michaels use it. Unfortunately they didn't come prepared. They don't have a plan and haven't done any research so in comes the trainer. Just like the car salesman they adjust the seat and start selling all the benefits. They give hope and promises to the unarmed victim instead of supplying cold hard facts.

I'm not bashing trainers. There are a lot of great ones out there. Car salesmen, I think there might be a few of you out there that are actually good people too. The takeaway is really for the average gym goer.. If at anytime during your workout you feel like you're at carmax you should probably reevaluate the situation. Go back home, figure out what you want, do some research, get a plan, and hire someone respectable to help you so you don't waste your time and money.

A Few of My Favorite Things (right now)

Ok, I can get on some serious binges and become a bit obsessed, but after a week or so I usually lose interest and it's on to something else. Here are a few things I've gotten hooked on that I just can't seem to shake.

1) New Verizon Iphone
I know everyone already has one but this is new to me so let me be excited. The phone itself is nothing life changing. It's the apps that make this thing so addicting. Here's a couple fitness / nutrition ones I like. Daily burn, helps you count calories and log workouts. It could be that one thing that could remind you that you have goals and probably shouldn't eat that cheesecake. I also like the nike training app. This one is great if your on vacation or away on business and don't have access to a gym. It gives you random interval workouts and syncs your ipod music to it. Alarm Clock; If you need to make sure you wake up dancing download this app and set the alarm to sound with your favorite 80s jam. I recommend WHAM! Wake me up before you go-go.

2) Kale Chips
Fast, simple, and delicious. Tear up some kale to whatever size you want. Line a cookie sheet with some aluminum foil and lay them down. Throw some olive oil, sea salt, and dried onion on top. Bake for 12-15 minutes at 350. Remove and stuff your face. So good, so so good!


3) Innov-8 shoes

Bottom line, these things are mad comfortable. I haven't heard anyone use that term in awhile. I think I'm gonna bring it back. Seeing those kale chips above is making me mad hungry. Anyway, these are another option in the growing minimalist shoe market. They are not quite as minimal as the vibrams but I think they look a lot cooler. Great for trail running and since we have the tough mudder coming up it gave me an excuse to buy them. That reminds me; we still have the soles for souls shoe drive going on. I donated 19 pair. Help us out if you can. Thank you to everyone that already did.

4) My own concoction

I put a picture of the Fage greek yogurt but don't be fooled, it's much more than that. Here's what I came up with; try it and thank me later. I'll call it Justin's potent protein pudding. Here's what you do... Take a couple spoonfuls of yogurt and throw it in a bowl. Add a scoop of chocolate protein powder. Add a spoonful of organic peanut butter. Throw in a little splenda and some cinnamon and stir. No you have about 45g of protein in a why/casein mix so it breaks down slower and helps curb the appetite. The cinnamon gives it a little kick and some studies show it may help speed up metabolism.

5) The UA treadmill challenge

Ok you definitely don't want to do this more than once a week and if your asymmetrical in inline lunge, hurdle step, and active straight leg raise fix that before you go sprinting on a treadmill. I also much prefer ground running over treadmill, however it's still cold out and this is a fun challenge. Warm up properly by doing ankle mobility and foam rolling soft tissue. Once all that is out of the way try this out and see how you do. Set the speed at 7.0 and the incline at 4%. Run for 1 minute and raise the incline to 5%. Stay a minute at each incline and see how high you can get. I've gotten to 10% for 45s. Try it out for a quick butt kicking.

FMS in the news

Interesting timing on this article. Check it out
FMS Newsweek Article

Things I got sick of in 2010 and hope disappear in 2011

1: P90X / Insanity / Anything by Beachbody
2: Zumba
3: Kettlebell frauds
4: Paleo
5: Crossfit
6: Jillian Michaels
7: Food Porn
8: Biggest Loser
9: Muscle Confusion
10: Jersey Shore
11: RKC vs AKC
12: 10 minute sets posted on facebook
13: Shake weight
14: Barefoot running
15: Carb talk
16: LISS
17: Justin Bieber
18: Twitter
19: Bracing vs Drawing
20: Tracy Anderson

Couldn't Have Said It Better Myself

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.

As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.

First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.

The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.

The law of the farm.

Plant the seeds.

Feed and water properly.

Wait for results; they will happen, not in days, but in weeks and months.


Happy holidays!

Mike Boyle

Merry Christmas, My Friend

Twas the night before Christmas, he lived all alone,

In a one bedroom house made of plaster & stone.

I had come down the chimney, with presents to give
and to see just who in this home did live

As I looked all about, a strange sight I did see,
no tinsel, no presents, not even a tree.
No stocking by the fire, just boots filled with sand.
On the wall hung pictures of a far distant land.

With medals and badges, awards of all kind,
a sobering thought soon came to my mind.
For this house was different, unlike any I'd seen.
This was the home of a U.S. Marine.

I'd heard stories about them, I had to see more,
so I walked down the hall and pushed open the door.
And there he lay sleeping, silent, alone,
Curled up on the floor in his one-bedroom home.

He seemed so gentle, his face so serene,
Not how I pictured a U.S. Marine.
Was this the hero, of whom I’d just read?
Curled up in his poncho, a floor for his bed?

His head was clean-shaven, his weathered face tan.
I soon understood, this was more than a man.
For I realized the families that I saw that night,
owed their lives to these men, who were willing to fight.

Soon around the Nation, the children would play,
And grown-ups would celebrate on a bright Christmas day.
They all enjoyed freedom, each month and all year,
because of Marines like this one lying here.

I couldn’t help wonder how many lay alone,
on a cold Christmas Eve, in a land far from home.
Just the very thought brought a tear to my eye.
I dropped to my knees and I started to cry.

He must have awoken, for I heard a rough voice,
"Santa, don't cry, this life is my choice
I fight for freedom, I don't ask for more.
My life is my God, my country, my Corps."

With that he rolled over, drifted off into sleep,
I couldn't control it, I continued to weep.

I watched him for hours, so silent and still.
I noticed he shivered from the cold night's chill.
So I took off my jacket, the one made of red,
and covered this Marine from his toes to his head.

Then I put on his T-shirt of scarlet and gold,
with an eagle, globe and anchor emblazoned so bold.
And although it barely fit me, I began to swell with pride,
and for one shining moment, I was Marine Corps deep inside.

I didn't want to leave him so quiet in the night,
this guardian of honor so willing to fight.
But half asleep he rolled over, and in a voice clean and pure,
said "Carry on, Santa, it's Christmas Day, all secure."

One look at my watch and I knew he was right,
Merry Christmas my friend, Semper Fi and goodnight.

By James M. Schmidt, a Marine Lance Corporal
stationed in Washington, D.C., in 1986

The truth about working out, losing weight, and personal trainers. What you should know for 2010....

It's about to be a new year, and we all know what that means. "This year I'm really gonna do it!" The gyms will be flooded for 2 months with people pursuing their weight loss and fitness endeavors. Unfortunately 95% will not make it to April. It's hard work and as Americans we want instant gratification. It takes a whole lot of determination and intrinsic motivation to work so hard and not see a damn thing change. Your body is resistant to change as we continue to gain weight our body establishes a "set point weight." This is that number that pops up on the scale whether you starve yourself or eat a package of oreos. Some trainers will make you think that they are going to enlighten you with this weight loss secret that only trainers know. Unfortunately the trainers making the most money are some of the worst trainers out there, but what they are good at is marketing and preying on your emotions. They know that if they put a bunch of impressive before and after pictures up on their website you'll subconsciously want to be one of them. What they don't tell you is that none of those people actually train with said trainer. The "top" trainers all have one thing in common. They are all great bullshitters. I'm not saying hiring a personal trainer is bad. I'm saying hiring a bad personal trainer is bad. If you want someone to cheer you on while you're on the treadmill or make you do "hardcore" exercises any idiot can do that! Find a friend and go workout together. Keep each other on track, stay committed and you will lose weight together. Please do not pay someone 70 dollars a session to "push" you. Now if you want someone to make you move better, feel better, create balance, and lose weight then find a GOOD personal trainer. Too many people have no idea what that means, so I will tell you. When you go to get a trainer make sure you are the one doing the interviewing. First make sure your prospective trainer has a college degree in the field. Make sure they are certified with either the NSCA, ACSM, or NASM. Ask them who their mentors are. The exercise science field is fairly young, if they are not keeping up with their continued education then you are paying a lot of money to have someone harm you. Example: if you have a trainer now and they are having you do situps, crunches, russian twists or any other trunk flexion exercise to "get you abs" get out now! Just because a trainer was obese once and they lost weight doesn't mean they can help you! This does not qualify them as an expert. A study of one is not very reliable. As long as you consume less than you expend you will lose weight. That part is not rocket science. Never train with a trainer that offers their services for free or 25$ a session. They are charging that because that is all they are worth. A good trainer knows what they are worth plain and simple. If they put in the time to get a degree and a high level certification they will not sell themselves short. Would a doctor or lawyer or really any other professional give away their services?? Ask the trainer for references. If they are good, their clients will be begging to tell how good they are. What if you don't have the money for a good trainer but you like working out hard and being part of a group.. Sure there are "bootcamps," but if you are let into a group exercise program without being thoroughly screened and assessed then it's a matter of time until you develop overuse injuries and have to drop out leaving you in worse shape than when you got their. Group exercise can be good, but unfortunately a majority of the people that run them have a limited background and only see dollar signs. It's your health, make wise decisions regarding it, and don't trust just anyone with it! Good luck in 2010. I hope you are one of the success stories.
JC

Day 2

Today was a light day. I just wanted to get a couple snatches in and get the feel for doing them blindfolded. It was a little awkward but it really forces you to feel the snatch and get into a rhythm.
Training Day 2
Corrective shoulder exercises
Snatches 24kg 50L/50R blindfolded

Back to the drawing board

Well it's about 2 weeks post competition and about 6 weeks pre competition. I figure it's time to get back to the bells and get my act together so I can finally get this CMS monkey off my back and get back to my dust collecting 32's. I used alot of backs in that last sentence. I came up 10 reps short on the snatch but it's ok because I know what I did and I have a plan to fix it. That's why I love competition. You really find out what you're capable of both mentally and physically. You find out how far down you can dig, and then you discover your weakness, you work so hard to correct it and come back stronger only to find another weakness.
Current weakness: Left shoulder range of motion and lack of proprioception
How I plan to fix it: I've developed a new program at the Underground Athlete
ATAC (advanced techniques for assessing and correcting). There are three parts ATAC-Lower extremities, ATAC-Upper extremities, and ATAC-Trunk and Spine. Six weeks is spent in each area correcting postural and movement asymmetries. I will use the ATAC-Upper extremity program to enhance range of motion and proprioception in my left shoulder. I will document training and progress for 6 weeks.
To specifically enhance proprioception in the snatch, I will be doing all snatch sets blindfolded. It sounds a little nuts but I think it will work.
6 week training microcycle...
Day 1
30sec work 10sec rest
Round 1 & 2
Switch leap box jumps
135lb Keg clean and stabilize
trx body row- isoexplode 15sec/15sec
50lb dumbbell curls
Pull up - burpee combo
Bungee resisted lateral jumps with toe touch
Heavy bag

Round 3
1min work 10sec rest
Same circuit followed by 3min long cycle 2/24kg @ 6rpm

A Day Of Thanks

Thanksgiving is a day to relax, eat, watch football, but most importantly reflect and thank those who have impacted our lives. It’s a day off for me, which is great because it means I actually have the time to update this blog. Some strength and conditioning coaches I see are able to write 2-4 times a day. I don’t think they actually train anyone ;) For those that know me, know that I can be stubborn. I like to do things myself even if it means doing it the hard way. I don’t ask for anyone else’s help but I am so thankful to those who give it. This year has been absolutely amazing. I opened up UA in Fairfax, Virginia after a lot of disappointments, headaches, and a couple temporary locations. In less than a year the gym has really transformed. Every week there is something new. Literally it has been a dream come true.

Growing up my mom kept a journal / photo album called “school days.” It included every grade from kindergarden to my senior year. Each year had topics like teacher, best friends,pets,sports, and dream job. Each year also included a school picture (man I had a couple awkward years). Looking back through the school days album I realized a couple things.. 1) I had an almost unhealthy obsession with He-man and Alf. 2) I always loved sports and music. 3) I had a lot of the same friends from kindergarden to 12th grade. 4) I wanted to be a lot of things growing up, a police man, an astronaut, a teacher, a professional baseball player, but then 10th,11th,and 12th grade all I wanted was to own a gym. I’ve read several books that said “have a dream, write it down, think about it everyday, and it will happen.” Apparently that stuff actually works! So there, dreams actually do come true, and I am watching mine in real time, but I wouldn’t be if it weren’t for some very special people. So I would like to take this day to specifically thank David L. and Lisa W., Taylor C, Sara M, and Cristal S for all your knowledge, patience, and support! It would be impossible to pay you back for everything you have given me, but I will try. Also, thank you to everyone that trusts me with your health, wellness, strength and conditioning. And of course, thank you Diesel for making me laugh everyday, keeping my stress level low, and making sure I get my exercise.

HAPPY THANKSGIVING

Inch by Inch Rep by Rep

Recently hard times are falling on many of the people I care about most. Everyone is feeling the effects of this financial crisis, stress is high, injuries are occurring, sick family members are taking turns for the worse. Times like this make it tempting to turn off the lights and crawl in bed and stay there. It's hard to believe that the pain will end, but it will. If you can reach down deep and convince yourself to keep moving forward inch by inch; if you can bare the pain and continue doing the things you need to do, you will embrace and eventually overcome the pain and be a stronger person because of it. It's amazing the similarities between life and girevoy sport. In both it's the little things that matter most. If you can endure the pain, do those little things, and keep moving forward inch by inch, rep by rep, you will be succeed.

stiff but not stuck

With 2 pretty decent workouts in a row I'm feeling pretty good. Like the title says, I'm stiff but at least I'm not bending over and getting stuck. I'm getting a wall plaque for the UA 100 Workout Hall of Fame. Anyone can get on the plaque just send me a video of you completing the UA 100.
Wednesday Workout
UA 100 Workout
3minutes at each station. Running clock. No rest
100 reps at each station in allotted time.
box jumps-push ups-squats-16kg swings-plank outs- 1/4 get ups- 45lb barbell curls
Thursday Workout
20 minute 1arm jerks 24kg. (1min on 1min off. 15rpm)
many swings, long planks on kbs, good fridays

jc

BACK in the saddle

First of all I'd like to say how proud I am of myself for coming up with such a clever title. :) My back is starting to come around. I'm learning what I can and can't do with it. After several days on ice I can bend over without much problem now. So against my better judgment, I started training again last week. I'm starting with the basics and just working at getting my strength back up. Last Thursday I threw in a 10 minute jerk set with 2 20kg. Saturday's workout was a basic upper body strength / hypertrophy day. Monday I hit the legs pretty hard with 450lb hack squats / 1025lb leg presses / bulgarian squats / calf raises. Tuesday was the first time I really touched the 32kg since the arnolds. It felt good to hold that familiar piece of steel again, and hold it I did, for a long time because it wasn't going up that often haha. I decided on a 20 minute OAJ set to get used to the feel of it in the rack again without putting too much load on my back or my still recovering legs. After the jerk set I just did 20 minutes of freestyle with the 16kg. Stay tuned, better workouts to come.

UPDATE

Well it's been awhile since I've done some serious training. I've had a couple days of feeling good where I threw in a 10:00 snatch set with the 24kg but for the most part I've been resting. I've been to my chiropractor for ART 3 times. Diagnosis - torn SI ligament on the right side. This weekend I did a workshop with Nico Rithner from Colorado Kettlebell Club. The workshop went well and I was feeling decent. I did some demonstrations and did a 10:00 snatch set with the 44. I thought I was on my way to recovering until this morning Tuesday Cinco de Mayo. I had a 5:30am UA HardCORE class. All it took was unloading the olympic bar to give me that familiar feeling of losing my breath and not being able to stand up. I'm going to commit to ice and rest now because I need to put this behind me.

Rest is Stress

Rest is stress..
It shouldn't be, but for me, right now, it very much is. As I take this time to recover I get more anxious everyday. It's kinda like that R. Kelly song "my mind is tellin me no, but my body, my body is tellin me yeahhh" except for me it's my mind telling me "yeah" and my body tellin me NO! You know the popular saying "plan your work and work your plan" right? Well I've got the first part done. I've come up with a great plan, but it's not doing me any good just sitting on my desk. I'm going to take one more week to rest and then hopefully it's on! To everyone I train, know this; I push you because I care, and because I'm passive aggressive and extremely jealous that you're training and I'm not. :-)

When your body tells you to take a break, you listen

Wednesday morning I woke up feeling not quite right. I experienced a slight pain in my back while doing deadlifts the night before, but it wasn't quite bad enough to make me quit. Looking back I probably should have. I had mild spinal pain for a couple days so I took three days off to rest. Saturday it was still a little stiff but decided to do a light workout. I began my hypertrophy/strength phase. It looked like this...
Saturday's Workout:
Incline Dumbbell Press: 3x12-15@70lbs 1min rest
Dumbbell Pullovers: 3x12 - 2@70,1@110lbs
Pullups: 3x12
Alternating Bicep Curls: 3x10- 1@50,1@55,1@60
Triceps pushdowns- 3x12 @ 150lbs
It felt good to loosen up and push a little weight.

Circuit Tuesday

Felt like getting the heart rate up today.
Today's Workout:
Circuit
Drop Jumps (36in box)
Jerks (Heavy 32kg followed by light 24kg)
Deadlifts (185lbs)
Rope Climbs
10-9-8-7-6-5-4-3-2-1

Sunday a Funday

I was planning on taking today off, but since I was at the gym anyway putting in the new bench press I figured I might as well do something. I decided to get a few power sets in so I loaded up the olympic bar with bumper plates, played some motivating music from the Rocky soundtrack, and had at it.
Today's Workout:
10 Olympic Cleans @135
8 Olympic Clean and Jerks @ 135
4 Olympic Clean and Jerks @ 225
10 Olympic Cleans @ 225
many attempted cleans @ 275 - was getting it plenty high enough, just wasn't catching it right.
2-32kg / 5 minute Jerk Set @ 7rpm

A Saturday NOT for the record books

It couldn't be that I just plain sucked today so I'm going to blame it on 4 hours of sleep and a cup of coffee. I went to the dreaded commercial gym today, but don't worry I didn't do bi's and tri's on all that pretty nautilus equipment. After warming up I started with plyometrics and jump training. I could tell it wasn't my day when the 24in platform felt high. I moved up to 42 after 10 drop jumps and then right up to to 54inches. I only got 2 in at 54 before one of the trainers came over and said "excuse me sir, you're not allowed to stack the platforms unless there is a "certified personal trainer" there watching you. I kept my smart ass comment to myself and let him disassemble my creation. It's probably a good thing that he did stop me though because they were not feeling too good today. I probably would have caused a scene by knocking them over and falling on my face at some point. I then put the core board on top of the 24in platform."I can do this right?" I did 5 single leg jumps on each side and moved on. There was a muscle driver 32kg kettlebell sitting there so I did 30 OAJ each side. I was annoyed and not really motivated by the ace of bass playing throughout the gym. The rest of my workout was pretty quick. I came home quick to take Diesel for a little 3mile run in the rain.

Todays Workout:

Plyometrics / Jump Training

10@24in

5@42in

2@54in

5R 5L Single Leg Vertical Jump @ 24inch + Core Board

30R 30L One Arm Jerks

50 Jump Squats @ 200lbs

50 Jump Squats @ 260lbs

Towel Pull-ups 10-5-Static Hold

Thursday 3/26/09

I was debating if I should train today. My hands are still pretty jacked up and I have a little soreness hanging around in my left rhomboid. Other than that I was feeling pretty good so I decided to go for it.
Today's Workout

Heavy KB 32kg / Light KB 24kg
10 heavy jerks - 10 light jerks, 9 heavy - 9 light.....1 heavy, 1 light (all with the right arm first) = 110 one arm jerks right side. 110 one arm jerks left side
Timed both sides (8:59) each.

Circuit: 32kg
Swings - Squats - Burpees - Jerks (each side)
10-9-8-7-6-5-4-3-2-1

Stay tuned for my rant on the new WKC Girevoy Sport Ranking Structure