PEP

I couldn't sleep the other night and found myself doing the insomnia channel surfing waltz. Being a fitness guy I did gravitate between the fitness channel and ESPN. It was a hoot to see all of the new workout DVDs (Insanity, PX90, CrossFit, etc) and crazy fitness toys being sold. The thing that still confuses me is... if I tell you to do 15 pull-ups, 12 hang cleans with a barbell, and 20 jump squats will that be a new routine or bodyweight movements coupled with an olympic lift? The last few years have seen a resurrgence of the "Cutting-edge routines". But I will credit these trainers with showing quality exercises opposed to the old snake oil tricks of the past. But they have adopted classic bodyweight movements (atomic squats, pull-ups), power exercises using non-tradition equipment (tractor tire flips, rope climbs, ect), barbell olympic lifts and recycled them as if they were just created. I mean seriously, the Russians have been using Kettle bells for over 50 years! I respect PX90, but most of their subscribers will testify that they didn't learn a new exercise or movement in the workout, they just "pushed themselves for 90 days".Being a veteran of the fitness industry for over 20 yrs, I'm pleased that people are accepting that you have to push, pull, and lift your way to a better body. Most of these workouts will insist that you give them 3-6 months (the 90 in PX90  represents 90 days) to see results. In the past all you saw was 15 days to lose 15lbs, or 10 inches in 10 days. Really?!Whatever you choose- strength training, kettlebells, yoga, pilates, MMA, it's all going to take some time and commitment. So pick something you enjoy, take off the brakes, and give it a year to decide if it garnered the results you wanted. See you in the gym.

Have you ever scanned through a fitness magazine (Muscle and Fiction) and seen the scowl on the face on the models. The look of intensity. Typically they will be lifting a weight pretty much the same weight that you & I use... only thing that sets us apart is their daunting glare. But on a serious note, they are trying to give the impression that they are pouring every ounce of energy and sweat into that set. And to a certain extent, they're right. I personally feel that many personal trainers make their living not by educating or inspiring their clients...but simply uping the intensity level on their clients current workout. And please note, I make this comment not as an observer on the sidelines, but from the viewpoint of a current personal trainer with 19 years of experience ( with a resume that includes athletes from the NFL, NBA, PGA, and USTA). So let's address intensity. When training aerobically it comes down to one thing- heartrate. Years ago, Dr. Kenneth Cooper set the guidelines that many, including the American Heart Association (AHA), still use today. Recently there have been arguments that the guidelines were purposely set low, because it's typically assumed that we're recommending a program for a deconditioned person. What has always been missing has been the progression. How do I continually improve my fitness level without increasing the number of beats per minute I can safely get my heart rate to? Not to mention that caloric burn is going to be higher with an elevated heart rate, which is an additional plus for those looking to shed a few pounds. It's becoming more acceptable to go by the PRE or preceived rate of excertion. This is a numerical scale that starts at 1 and goes to 14. To increase heart and lung capacity/strength we want to typically work in that 7-10 zone. One of the recommendations is that the person should be able to speak or hold a conversation. If this is unachievable- slow down. This can really help those who are on meds, such as beta-blockers, that are going to keep their heart-rate down no matter how fast you turn up that treadmill. Rule of thumb should always be safety, progress gradually, but do not be intimidated to work hard. Next we have to discuss resistance training. This one is simple. We're not going to mention sets and reps, but rather rest intervals between stes. You would truly be surprised by the results, if you just kept your rest time down to 30-45 seconds. It's been well documented that you're not gaining any additional benefits from the extra rest. Most of the time it's psycological! Without mentioning the name, there is currently a workout program that is getting a lot of press. Have they created new exercises...no. A new style of training...no. They just keep you moving, and get the workout done in 45 minutes. So I challenge you, pick up the speed on your run, crank up the ramp on the elliptical, and cut the conversation between sets and pick up your dumbbells. See you in the gym! To see over 250 intensity driven workouts please go to www.ITrainerInternational.com and learn how you can download your workouts.

I recently exhibited at the International Health and Racquet Sports Club trade show in San Diego. It was amazing to see the San Diego Convention center filled with everything associated with building and running a gym. If it's in your local healthclub it was on display there. But what I found more intriguing was how the displays of functional exercise equipment (medicine balls, kettlebells, resistance tubing, TRX suspension training, etc.) accounted for probably 25% of the exhibit floor. 20 years ago this section of equipment wasn't even a blip on the screen in the ever-increasing "Super Clubs" industry. As the sheer size of health clubs has grown over the past 15 years (100,000 sq. ft. and larger)-can you say "Healthclub bubble", so has there dependency on selectorized resistance machines to fill them. I remember after the Nautilus revolution of the 70's ushered in by fitness legend Arthur Jones, clubs would display there shiney chrome machines right in front of the club. This help closed the membership sale after the rudimentary tour. It was similar to going to the car dealership, and seeing the exotic new sports car upfront. It didn't matter that you were there for the economical compact car, not displayed. From the club standpoint in the 70's this is where most people would spend their workouts. The dumbbells and barbells were for those "hardcore athletes", ala Arnold in "Pumping Iron". But as the science of training has grown, so has the knowledge of the personal trainer. Gone are the days of when the local muscle head or fitness model are the busiest trainers. They have been replaced with instructors with national certifications and advanced degress, yes I said degrees! These instructors have the appearance of your fit individual, but sound more like a school teacher. So the exercise routines that are filtering out to the masses have started to center upon functional fitness. The routines have more exercises using medicine balls, BOSUs & kettlebells. They utilize body weight as resistance. You go jump on a 1 foot platform box for 1 minute and come back and tell me how your lungs feel. Another thing that has happened is that the avergae gym-goer has become more educated. They stopped watching the infomercials and decided that there wasn't a magic pill or that a vibrating belt wasn't going to produce a six-pack. I once heard a well respected trainer say that he didn't teach people how to do exercises, that he taught them how to move efficiently. Let's face it, it's a lot harder to figure out how to use the medicine ball as opposed to sitting on that nice shiney machine and just pushing it however it moves. I know that you can do over 200 exercises with the medicine ball and that it uses very little space, but you may have to think. Also that myth about accidents happening using the dumbbell or kettlebell. Most injuries in the clubs happen due to lack of maintenance (frayed cable, bent bar, bad treadmill belt) not improper form while performing an exercise. If you look around the new generation of health clubs, there are  rooms with nothing other than a Keiser multifunctional machine (uses compressed air as resistance), dumbbells, bands and balls dedicated to functional training...and they are always packed. Now I don't want to sound down on machines, they do serve their place, but they are limited in what they can do. You typically can only perfrom 1 exercise per machine. I do think that as we continue in this current credit crisis in the US, and health club owners fight for financing for those new shiney machines, don't be surprised if out of neccessity they are forced to fill their facilities with less expensive equipment. To learn how you can download over 600 exercises to your IPod, IPhone, or Blackberry in a few clicks of the mouse, please visit www.ITrainerInternational.com. See you in the gym!

There are going to be those inevitable times that you cannot get to the gym.  Although you would have access to much variety at the gym, you still can get a great workout at home.  Just look at the ever popular late night infomercials that capitilize on that.  You can get a workout, short and sweet, in 30 minutes at home.  No worries about traveling to and from the gym or not being there when the service person comes or staying home to be with your child or whatever the reason may be.  Your workout can be intense or moderate, depending on your needs and energy.  If you choose to do a high intensity workout, you can include the following plyometric movements that are sure to burn those calories and get you energized.  Try doing 10-20 repetitions each of  jumping jacks, side to side leaps, side leaps touching the floor with your hand, jump squats, (medium and wide stances), atomic squats, (alternating medium and wide jump squats), pushup burpees, mountain climbers, and jump lunges.  This is just a partial list, but if you go through just these movements 2-3x, you will get an effective cardio/light strength workout.  If you want a more moderate workout choose just 4-5 of the movements and only do 5-10 repetitions 2x through.  Part of the beauty of this routine is that you only need your body, no extra equipment. You can do this outdoors and enjoy being outside while you exercise.  So, yes, there are no excuses now for not getting to the gym!

The availability of downloadable media has increased as the popularity and quality of portable devices that can display it has increased. Ipods, Microsoft Zunes, Sony Walkmans, Iphones, Blackberries, The Droid-just to name a few. They all possess their unique pros and cons. But they all have one commonality, the ability to display and run videos (sometimes referred to as MP4 files). I-Trainer International, recently developed a software application that they license to Health Clubs, Gyms, and Spas as an additional club amenity/service. Gym members are walking into clubs with their music downloaded and ready, and now they can bring a workout that has been created by a nationally certified trainer, in a high grade video format, on their phone or MP4 player. A personalized workout? Yes, with over 600 exercises and 250 pre-arranged routines to choose from! Will it replace trainers? No. You can never replace the evaluation, critiquing, or accountability that comes with a live person. But for those who can not afford a trainer, or chooses not to commit to an instructor, this is a healthy option. Plus it's great for travel. As the gym culture becomes more and more technolgy driven, be on the lookout for PEP (Personalized Exercise Programs) in a gym near you. For more information go to www.itrainerinternational.com, or to view a sample of their videos go to www.Peplive.com. See you in the gym.

Have you ever wondered what the difference was with those who reach their goals and those who don't?  It is staying motivated.  If you are motivated, you will keep trying.  if you keep trying, eventually you will reach your goal.

You cannot go forward without staying motivated.  Although we are constantly told to keep trying, we sometimes ask, "Why try my hardest when it ends up in failure?"  It is important to remember that you cannot accomplish anything if you give up.

Here are 5 reasons to stay motivated:

1.  If you are a parent, think of your children.  The healthier you are, the longer you will be around to enjoy watching your children grow.

2.  It gives you a sense of purpose.  We all need a reason to get out of bed in the morning.  When you are motivated, you have a reason to do what you do.

3.  Successes lead to more successes.  Something in motion tends to stay in motion.  The power of momentum builds fast and produces results.

4.  It makes life a little easier.  When you are working towards something, you tend to enjoy your days more.

So why go through the effort of staying motivated?  Because it is going to be different this time and you cannot get what you want by giving up!

There are many excuses that people use for not exercising.  One is that they just plain hate to exercise.  There are numerous ways to help motivate these people to keep up their fitness programs, and therefore, their health.

1.  Find a purpose to get exercise in.  Ride a bike or walk to the grocery store or post office.

2.  Schedule a  time in your day, like any other important appointment.  Treat it with the same respect.

3.  Find an exercise that you can do while you do something else you really enjoy.  Try reading or watching television while on the stationary bike.

4.  Try exercising outdoors.  There are many available parks and trails you can use for biking, roller blading, hiking, or doing a boot camp type of workout.

5.  If you are a social person, join a group exercise class.  There are so many different types of classes today that there is bound to be one that is appealing.

Sometimes finding that special key to open the fitness door can be frustrating.  Keep trying new ways to get meaningful movement in your life.  You might surprise yourself with a new desire to be active!

There never seems to be enough time to accomplish everything you need to do. It almost feels like an added stress when you are trying to fit in more healthy habits into your already busy day.  If you make time for healthy habits though, you'll undoubetedly have more energy that will lower your stress.  Try doing one of the following tips each day for a week.  You'll end up adding them gradually to your days and be healthier at the end of the week!

Here are a few of the things that you can easily start doing now to help make healthier habits a bigger part of your day.

1. Plan healthy meals for the week.  This will help with buying groceries and preparation time.  Keep meals simple to save on time.

2. Use frozen fruits and vegetables in addition to fresh ones.  There are so many ready-to-cook items at the grocer's which save on time but are still very nutritious.

3.  Cook in quantity and freeze some for future meals.

4.  Stock up on healthy, convenient snacks.  Pack a variety of bags of baby carrots, nuts, dried fruit, wholegrain crackers, etc. so you'll have portable food for those on-the-go days.

5.  Drink water.  Drink water.  Drink water.  Water is an absolute must!  Not only is it essential for your digestive and circulatory systems, but it is wonderful for your skin, fighting fatigue, and aiding in weight loss.

6.  Get enough sleep.  To be effective and productive you need your sleep.  Too little rest makes you more at risk for illness.

7.  Be sure to fit in exercise whenever you can.  The current recommendation is 30 minutes a day.  Any amount is better than nothing, so keep trying to fit in bits throughout the day if you cannot allot 30 miinutes or more all at once.  If you need a scheduled time to be sure you fit it in, sign up for a group class or personal training sessions.  If you need to take your baby with you, try a stroller exercise class, such as the Las Vegas based, StrollerStrength.

By incorporating these habits into your day you will notice that you actually might have more time than before because you are operating more efficiently and feeling better as you do!

Starting a fitness program does not have to be hard when you are prepared.  There are a few things you can do to make sure you'll reach your fitness goals.  Once you make that commitment to getting in better shape, these are the "to do" items:

1.  Talk with your doctor before starting a program, particularly if there are existing health issues.

2.  Write down your fitness goals.  Be realistic and specific.  Research shows that those who write down specific goals do better at reaching them.

3.  To help with boredom and overtraining, incorporate variety into your program.  Be sure to include cardiovascular, strength, flexibility, and balance into your workouts.

4.  Consider working out with a partner for added motivation.

5.  Keep your diet well balanced with mini meals throughout the day, emphasizing whole grains, vegetables, and fruit.

6.  Workout regularly to get the most out of your routine.

7.  Get your proper rest.  Your body needs it to recover and make progress.

Remember to be open minded when starting an exercise program.  What may work for someone else may not work for you.  Be ready to modify to suit your unique needs.  Don't give up and keep realistic about your approach.  Take your time and you'll find yourself reaching, if not passing, those fitness goals!

It's never too late to start a healthy lifestyle.  By making small changes, you can improve your quality of life.

Here are some tips to help you get started to living more healthy:

1.  Get a checkup. Be sure to know the status of your health so any needed changes can be made.

2.  Exercise more. Aim for at least 30 minutes a day.  Being physically active is a must in a health program.  It can help lower blood pressure, control your weight, and improve your cholesterol.  Make sure you include strength training 2-3x/week.

3.  Do not smoke.  If you do, kick that habit once and for all!

4.  If you are overweight, lose weight. Your heart health will improve.

5.  Avoid trans fats.  Stay away from partially hydrogenated oil.