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For people who like to run and do cardio workouts

I get bagged on a lot bc I’m a trainer who doesn’t like to do running workouts or run for fun.  Now I’m not into bodybuilding or power-lifting either (I’m a shrimp at 5″6″ 160lbs 10% body fat)  but I do appreciate people who do whatever workout it is they like to do.

I just want to help people realize their goals and help them work smarter, not harder to get where they want to be

The difference for people who like to run and do running workouts is the energy systems their body uses to get the workout done.  Its different from lifting weights.

Running is “Aerobic” (with oxygen) which utilizes fat for energy and the muscle remains catabolic in the long run.

These are people who run a lot

lillysu

dudes

slim

londonmarathon12

London marathon runners at the start line

There’s a few common things all these runners have here

  1. they run A LOT!!
  2. they burn a lot of FAT
  3. they are very lean

Nothing wrong with that, your body will respond to what ever training you give it or put it through.  Just work smarter not harder to achieve your goals

 

If you have any questions about my philosophy or post please let me know

Hot fitness trends for 2013 in Bowling Green, Ky (and the not so hot)

End of the year I like to look back and see what has been trending and what has faded.  Our market here in BG  has a slight lag time to it but that’s quite alright.  I keep up with other markets in bigger cities always looking to see what’s out there.

1. Certified, Educated fitness professionals – more people are graduating college and getting certified through the American College of Sports Medicine & making their way through the industry.  As the field grows the quality of help will get better and away from the ex-football players, and surgeons, physical therapist  owning fitness facilities

2. Strength training – as we develop more qualified trainers in BG we will have better outlets for strength training.  Many women are still scared of gaining strength because they don’t want to get “too big” I still laugh when they say that to my face but as people learn the benefits of strength training on their bone density, heart & lung strength, and the ability to help your immune system stave off disease like obesity, heart attack, stroke and cancer, they will become more in to it and want to get stronger too

3.  Body weight training – this is a great trend that I welcome and participate in fully myself at the studio.  The rise of popular dvd’s at home like Insanity, P90x workouts have helped garner much attention to this type of training.  As people learn more about fitness the dvd gives people a place to start in their home where they won’t be as embarrassed to workout like they would be in a gym

4.  Children Obesity – this is a very important one.  Children today are for the first time expected to die sooner than our generations before.  Obesity and processed foods, and lack of physical activity is contributing to increased death rate.  Kids today have clogged arteries like 40yr olds and all bc of their lifestyle.  Sad thing is that they get it honestly from their own parents who are ticking heart attack and stroke bombs just waiting to happen as well

5. Fitness Programs for Baby Boomers – as they grow older having programs for them is a must.  They are mostly retiring with more income and wanting to spend their money wisely.  The idea used to be retire to Florida, but with the economy now staying closer to home is more viable

6.  Personal training – of course I’m bias on this one but I believe the future of health and fitness will get away from going to the big gym & doctor and be more about going to your personal trainer so you don’t get sick or broken down in the first place!!

7. Functional fitness – this class is great and Allison does a wonderful job at BGBYBC doing various workouts that involve people training and working out different muscle groups to improve daily living functions

8.  Core training – the core consist of all the muscles in the lower back and Abs.  Always important and most back pain is caused by tight hamstrings anyways so focusing on the core area with stretching will be a big deal in 2013

9.  Group personal training – this is my bread and butter with my business.  Having the benefits of a personal trainer in a small group you still get the personal attention and save big bucks on group pricing

10.  Work-site health promotions – this going to be one of my bigger focuses on 2013 as well.  I have a couple of little programs I want to implement but I have to get out and start doing instead of talking about it.  These programs take the fitness benefits to your work so you don’t have to dedicate time after work. When the employer is on board and making these programs accessible, everybody in the company wins

That was my quick rundown of what will be hot 2013 – here’s my short list of whats not so hot or fading in 2013

1. Zumba – great for dance enthusiasts but with the saturation and competition from instructors they are racing to the bottom with cheaper pricing and loss of value & importance of what it’s all really about

2. Spinning – not as popular as in the 1980’s and with the increase of prostate and back issues this class is fading

3. Sports specific training – just coming to BG (D1) as a “business venture” to some affluent folks here I believe it will not last because our market isn’t quite big enough at their current price point

4. Physicians referrals – more physicians are paying more money for college and specializing in specific disease – Without “sick”
people coming to their office they wont have money to pay bills so helping people be pro-active and preventing disease is not their forte

5.  Yoga – still one of my personal favorites for stretching and relaxing the weight loss benefits just aren’t there.  Hot Yoga is great but only a specific clientel participate in that environment and it’s not for everyday people.  it’s too hot, to sweaty and scantily clad for most

Any questions, comments or concerns please let me know

Split Training- talking workouts with Robin Shea

Coming up this Tuesday on the Robin Shea Show  we will be talking about one of my favorite workout subjects and that’s “split training”

What is split training?  Split training is making workouts that hit different muscle groups on different days to spread out emphasis over several days instead of a 2 hour workout.  There are many ways to SPLIT a workout routine and the more advanced the training the more you can split routines into major muscle groups.

For example 

Day 1: Quads (Mon)
Day 2: Shoulders and traps (Tues)
Day 3: Back, hamstrings and biceps (Thurs)
Day 4: Chest and triceps (Fri)

The body works in 4-6wk increments so every month you should look to vary frequency, intensity, time or use the F.I.T. Principle.  With split training you can split each muscle group and train with greater intensity more than just once a week.  Also rest days or Active Recovery workouts can be implemented for greater recovery, as in the case of upper-lower body split workout performed four days a week like the one mentioned above.

The F.I.T. Principle stands for

#1 Frequency – how often you train

#2 Intensity – how hard you train

#3 Time – how long you train

People who want to lose weight need to focus on metabolism.  Metabolism essentially means “how many calories you burn in one day.”   The only way to increase the body’s metabolism is to build more lean muscle tissue (LMT).  Focusing on cardio in my opinion is the wrong way to go because cardio trains the body to store fat for long cardio sessions (the body has to have ample energy for runs longer than 20mins).

Robin has done many split routine workouts with me in the past to burn almost 1000 calories in 50mins and recently on one of her runs she had an EPIPHANY about cardio & weight lifting workouts!!

Tune in this Tuesday 10a.m. cst to hear us talk about Weight Training 101 as Robin ask questions like

  1. If your desire is to lose weight focus on this type of routine…
  2. If your weight is roughly where you would like it to be this is a better routine…
  3. If you are seeking major weight loss perhaps this routine would serve you best…
  4. How often to switch up your routine and why…
  5. Incorporating Aerobic vs. An-aerobic cardio into your routine

Like I said this is one of my favorite topics and in my opinion the most important discussion for getting in shape and burning more body fat.  You can check out some other posts of mine here

The “SKINNY” on Working Out

Dieting is the worst way to Lose Weight

GT Get Fit Tip: 5 ways to “Spring Clean” Your Body and Burn More Fat

GT Get Fit Tip: Train for Your Body Type

Thoughts on Fitness

-Being consistent over time is what matters most in fitness – not what you did 3 days ago.

-You can’t fall off the wagon if you were never moving in the first place

-Don’t put other people over yourself when you’re the one that hurts most

-You can make excuses and be miserable with what life hands you

– or Live to Give

IGOT SOME if You Need it

“Abs Day” is not about Abs

Quick thought before I go and do this Ab workout on Wed – (awesome morning session btw)

AB day is not about the Abs.  Abs day is on Wed, I like it on Wed bc it gives me a chance to see who’s been to workout the beginning of the week and who is getting their mind right for the weekend.  I can pick out the drinkers, the over eaters, and the coach potatoes left and right all day long.  Guaranteed on Mon the weight will be up on the same people  each week.

I hate redundancy – it kills me, I hate to see people losing the same 3-5 lbs every week.  I want to move on to bigger and better goals.  But it’s not about me it’s about You.

You choose to be healthy, You choose to workout, You choose to be an example for others.

To those of you who do Abs on Wed

Thank You

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