It has been so hard for the fitness industry to come together on this one. Every big name in the industry has come out with the same study that says the benefit versus risk of doing an abdominal crunch is just too far different to continue doing them. Why are we so intent on doing them, still? Plus, there are just better ways to get really great abdominal strength.
When we talk about risk versus benefit, here is what we mean. In the example of the abdominal crunch the risk just outweighs the benefit. What is the risk? The risk is that every single time we crunch, even though we are on the floor, we are compromising spinal integrity. It isn't a natural, functional way for our spine to move. Never during our normal lives do we move that way (except maybe to rise up out of bed, even then I think most of us literally roll out of bed). The benefits of an abdominal crunch? We do get benefit from this exercise, yes, but the strength means nothing when you then have a screwed up back. People want to try and convince me that it's better when we put it on a Swiss ball or a Bosu. No, a crunch is a crunch is a crunch is a crunch. It still compromises the back. Science has come up with better ways to gain abdominal strength. We have since then adopted other exercises that still give you great abdominal strength as well as a few other muscles along with it.
The hover is a great example. Check out my website (link in the right sidebar) for a perfect picture (Ollie the Outline, you're welcome). We still get fantastic abdominal work with no compromise in the spine (assuming you are doing it correctly). Great thing about a hover is that we get to also strengthen the shoulders as well as some muscles of the back. Great benefits, low risk. Crunch? Low benefit, high risk.
So please, please, please stop doing crunches. Please.
Wednesday, December 19, 2012
Thursday, November 29, 2012
Simply Put.
Nothing changes if nothing changes. Don't expect different results from the same actions.
Friday, November 16, 2012
Monday, November 12, 2012
I don't like weights, I'm more of a cardio person.
If you have ever said this than I encourage you to go strength train. This means that you, more than ever, need to pick up some weights. You are missing a crucial part of getting and staying fit. If all you have ever done is 'cardio' then I am also going to assume that you haven't found the body and the results that you want. That is a pretty safe assumption. Weights aren't that scary. I promise.
Good reasons to throw around some dumbbells.
1. Gains in lean muscle mass. Lean muscle mass helps burn fat all day, everyday. Not just while you are toting along on a 'cardio' machine.
2. (For ladies) This is how ladies get toned! Lift. Heavy. Challenge yourself. Light weights, more reps builds muscle endurance, not strength. Women cannot get bulky like men without the aid of supplements or steroids. FACT! Women do not possess sufficient testosterone levels.
3. Building bone density. Stronger bones means longer, healthier life.
4. Strength training has great residual calorie burn. Your body continues to burn calories long after you are done with your workout.
5. The final and most important: Injury prevention. Strong bodies aren't broken as easily.
Good reasons to throw around some dumbbells.
1. Gains in lean muscle mass. Lean muscle mass helps burn fat all day, everyday. Not just while you are toting along on a 'cardio' machine.
2. (For ladies) This is how ladies get toned! Lift. Heavy. Challenge yourself. Light weights, more reps builds muscle endurance, not strength. Women cannot get bulky like men without the aid of supplements or steroids. FACT! Women do not possess sufficient testosterone levels.
3. Building bone density. Stronger bones means longer, healthier life.
4. Strength training has great residual calorie burn. Your body continues to burn calories long after you are done with your workout.
5. The final and most important: Injury prevention. Strong bodies aren't broken as easily.
Saturday, October 13, 2012
Plyometrics, beneficial for everyone.
Plyometrics are exercises we do that involves jumping or leaping in any direction, whether up, out, back, forward. Adding even the littlest of plyometric work into your workout, whatever your age, will help build bone density which will help later on in life when you start to lose that bone mass.
Easy examples of plyometric work includes jumping rope, broad jumps (even the littlest jump), hopping of any kind (try doing 50 hops on one foot, promise you will feel it), and skaters.
Rule: We never jump from a higher surface to a lower surface, that is a good way to lose your knees.
Easy examples of plyometric work includes jumping rope, broad jumps (even the littlest jump), hopping of any kind (try doing 50 hops on one foot, promise you will feel it), and skaters.
Rule: We never jump from a higher surface to a lower surface, that is a good way to lose your knees.
Monday, October 8, 2012
The basics, "What is..."
What is a calorie? What is a carbohydrate? What is fat? What is a protein?
We are a world obsessed with these things but I bet most of you can't tell me what exactly a calorie is. Don't feel bad, you're not alone, and I'm here to tell you what it is and a little more. Fact, the more educated we are on a particular topic, the easier we are able to find a solution. So let's dive right in.
What is a calorie?
Textbook definition: The amount of energy it takes to raise one gram of water one degree Celsius. One calorie equals 4.18400 joules.
A lot of people think calories are bad things in food that we don't need. Hence the term "burning calories". We aren't so much burning them as much as measuring by them. Our bodies function off heat energy. When we look on the back of a package of pizza and it says there are 500 calories per slice that is telling us it will take your body 500 calories to burn off that piece of pizza. That is excess energy your body is using just to burn off that food. Then it can get back to burning to producing energy to maintain your body's normal functions or (as most of us prefer) burning for weight loss. Calories are provided by fats, carbohydrates, and proteins.
What is a carbohydrate?
Textbook definition: An organic compound that consists of carbon, hydrogen, and oxygen in a 2:1 ratio.
What does this mean to you? It is your body's most readily available and easy to use energy source. Carbohydrates are what fuels our body for work (glucose). Carbohydrates are also a synonym for saccharides (sugar). There are complex carbs and there are simple carbs. For the sake of keeping it simple today, we won't get into the differences (I'll post another blog later). Our body needs carbs or it has no energy to function. That is why the Atkins diet is such a poor diet, you can't go even a day without carbs or your body will start to shut down without the proper energy to fuel it. Where we run into problems with weight control is when we consume too much energy that our body doesn't need it so it stores it instead.
What is protein?
Textbook definition: Large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly.
Everything is protein. From our skin, our hair, our muscles, protein accounts for 20% of our total body weight. Protein itself is made of amino acids, or building blocks. Our bodies need protein to build new cells, new skin, new muscles. Plus, another great thing about protein is it only has 4 calories per gram (as apposed to fat that has a whopping 9 calories per gram). What does this mean to you? Protein is a bargain, you can eat less of it and feel full more quickly!
What is fat?
Textbook definition: Consists of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. (I took this from Wikipedia, lengthy but accurate)
There are all different kinds of fats. Again, for the sake of keeping it simple I will post a blog later. Fat is what actually helps communication in our bodies happen. It is great at sending hormonal signals throughout the body and tells us when we are low on energy. We have fat everywhere in our bodies. If you were to take an MRI you could see all of this fat as white areas. Of course, we know excess fat is bad for us but it is also important to know due to it's importance in relaying messages in our body and cushioning our vital organs we need fat! We just have to be careful where our sources of fat come from. An easy way to decide where our fats come from: If the fat is solid at room temperature (i.e. butter and lard) it doesn't have the nutrients we need. If it is liquid at room temperature (i.e olive oil) it has the healthy nutrients our body needs to maintain great communication and cushion our organs and joints.
We are a world obsessed with these things but I bet most of you can't tell me what exactly a calorie is. Don't feel bad, you're not alone, and I'm here to tell you what it is and a little more. Fact, the more educated we are on a particular topic, the easier we are able to find a solution. So let's dive right in.
What is a calorie?
Textbook definition: The amount of energy it takes to raise one gram of water one degree Celsius. One calorie equals 4.18400 joules.
A lot of people think calories are bad things in food that we don't need. Hence the term "burning calories". We aren't so much burning them as much as measuring by them. Our bodies function off heat energy. When we look on the back of a package of pizza and it says there are 500 calories per slice that is telling us it will take your body 500 calories to burn off that piece of pizza. That is excess energy your body is using just to burn off that food. Then it can get back to burning to producing energy to maintain your body's normal functions or (as most of us prefer) burning for weight loss. Calories are provided by fats, carbohydrates, and proteins.
What is a carbohydrate?
Textbook definition: An organic compound that consists of carbon, hydrogen, and oxygen in a 2:1 ratio.
What does this mean to you? It is your body's most readily available and easy to use energy source. Carbohydrates are what fuels our body for work (glucose). Carbohydrates are also a synonym for saccharides (sugar). There are complex carbs and there are simple carbs. For the sake of keeping it simple today, we won't get into the differences (I'll post another blog later). Our body needs carbs or it has no energy to function. That is why the Atkins diet is such a poor diet, you can't go even a day without carbs or your body will start to shut down without the proper energy to fuel it. Where we run into problems with weight control is when we consume too much energy that our body doesn't need it so it stores it instead.
What is protein?
Textbook definition: Large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly.
Everything is protein. From our skin, our hair, our muscles, protein accounts for 20% of our total body weight. Protein itself is made of amino acids, or building blocks. Our bodies need protein to build new cells, new skin, new muscles. Plus, another great thing about protein is it only has 4 calories per gram (as apposed to fat that has a whopping 9 calories per gram). What does this mean to you? Protein is a bargain, you can eat less of it and feel full more quickly!
What is fat?
Textbook definition: Consists of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. (I took this from Wikipedia, lengthy but accurate)
There are all different kinds of fats. Again, for the sake of keeping it simple I will post a blog later. Fat is what actually helps communication in our bodies happen. It is great at sending hormonal signals throughout the body and tells us when we are low on energy. We have fat everywhere in our bodies. If you were to take an MRI you could see all of this fat as white areas. Of course, we know excess fat is bad for us but it is also important to know due to it's importance in relaying messages in our body and cushioning our vital organs we need fat! We just have to be careful where our sources of fat come from. An easy way to decide where our fats come from: If the fat is solid at room temperature (i.e. butter and lard) it doesn't have the nutrients we need. If it is liquid at room temperature (i.e olive oil) it has the healthy nutrients our body needs to maintain great communication and cushion our organs and joints.
Thursday, September 13, 2012
Monday, September 10, 2012
Change, the psychology behind it.
We all know making goals and reaching them is a very difficult process. Some of us don't even want to set goals. Others set goals but are really unsure how to reach them. There are people who have no idea how to even set a goal. Others still know exactly what the goal is and how to reach it they just prefer not to for lack of motivation. Do any of these sound like you? There are stages that EVERYONE goes through when deciding to make change (or not). If you can place yourself in any of these stages and figure out where you are maybe it will be easier to then move forward and really make the change that you want. This is the Stages of Change Model. I will walk you through each stage and describe each of them a little bit.
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
Stage 1- Precontemplation
Someone in this stage can be described as someone who isn't even thinking about change. This person can also be described as "in denial" about their current lifestyle. An example would be a man who is 100 pounds overweight, has diabetes and continues to eat poorly and does not exercise. Some reasons someone may be in this stage may be due to the denial or just simply lack of education about proper eating and the benefits of exercise. Fixing these problems are the easiest yet most people find it the hardest to do. Some examples of positive change would be just to rethink this behavior and think of the consequences were this behavior to continue.
Stage 2- Contemplation
Most people will probably find themselves in this stage and most of those people won't make it past this stage. In this stage a person has become more aware of their situation through research or inward reflection and are thinking of finally making the change. Setbacks in this stage might include conflicted emotions or doubt. A typical mindset is that of giving something up rather than gaining physical or mental benefit. Contemplation may last for months or even years. A really good question a person could ask themselves to help them through this stage is simply, "Why do I want to make this change?"
Stage 3- Preperation
This is the stage where small changes start to happen to reach the larger goal. If weight loss was the goal then switching to lower fat foods is a good small change to make. A really great way to make this stage successful is to write down the goal(s) so it (they) can be physically reinforced. Make a plan of action.
Stage 4- Action
Before this stage is achieved the first 3 stages have to have been completed thoroughly. Failure sometimes happens in this stage because Stage 2 or Stage 3 wasn't planned out well enough. Some steps to take to ensure failure doesn't happen is find a support group. Outside motivation always make it easier. Rewards also work very well for positive reinforcement in this stage.
Stage 5- Maintenance
This stage is all about avoiding all previous thoughts and habits and keeping up with the new positive enforced habit. During this stage it becomes a little easier due to repetition and comfort level. Rewards for avoiding temptations are still a great positive reinforcement in this stage. The most important thing to do in this stage is to develop a way to cope with temptation. Temptation will happen.
Stage 6- Relapse
First thing to do in this stage is to remind yourself that it was only a minor setback. The ultimate goal isn't ruined. Relapses are common and are easily fixable. Feelings of failure and disappointment are common. The important thing is to keep your confidence. Identify why you slipped and fix it. The best thing to do is maybe go back to Stage 3 or Stage 4 and start over. The best and most effective methods often didn't work the first time, ask any scientist or engineer. Reaffirmation is your best tool.
Now the key is to find where you best fit in this model and do what is necessary to move to the next step. It isn't easy, but if it was then everyone would would be doing it and then it wouldn't mean as much. Right?
True.
Your willingness to change has to be greater than your willingness to stay the same. If you are still talking about making a change but haven't done anything about it, then you obviously have no problem staying the way you are.
Wednesday, September 5, 2012
My thought of the day.
Please stop running in 100 degree heat. In your mind you are proving you are badass. In our minds we are just hoping you don't die. Truth. There is no reason to do it unless you might be training for a marathon in Hawaii as a professional (keyword there) runner. You will get the same benefits, minus a heat stroke, if you wait until it cools off in the evening or just do it in the early morning hours.
Monday, August 27, 2012
Comfort, it isn't meant for healthy.
Guess what? If all you ever do is walk on a treadmill, the only body you will ever have is the body that walks on a treadmill. If that is the body you want, great, then don't bother reading the words after this sentence. Muscle isn't made with magic. Getting results means getting out of your comfort zone. If it doesn't hurt, it isn't working.
You can sit on the couch all day watching the television and gawk at all the six-packs and perfect physiques all you want but that won't get you anywhere. You can continue to use that one piece of machine in your spare bedroom every morning before work and wonder why you don't have abs yet OR you can actually make it hurt and make it actually worth your time. Now I'm not saying spend two hours in the gym everyday. That is overkill. The only people that spend two hours in the gym everyday are Meatheads. Meatheads who do 10 reps of bicep curls, flex for themselves in the mirror, and then hog a bench to sit and text all their Brosephs and Bosses. All I want from you is a real, dedicated 45 minute slot of your most days of the week. If you really push yourself AND make every minute count you can be done in 45 minutes easy AND still get awesome results.
Se let's map out what a 45 minute workout looks like. Do a really great 5 minute total body warm-up (every time you work out). I honestly got asked the other day if doing a really great total body warm-up on Monday could last through the weekend until the following Monday. No. Dumb. Anyway, after your warm-up make a circuit of 10 really great multi-joint exercises. Examples? How about turning a Reverse Lunge into a Reverse Lunge with an Overhead Press via kettlebell or dumbbell? Push-up with a Dumbbell Row. Step-Ups? Burpees? Clean-and-Press. Side Plank Leg Lifts. Plank with Band Pulls. Dynamic Hip Extensions. Deadlifts! Deadrows! Shelks, OH MY! (See what I did there? 10 exercises for your very first circuit) Your welcome. Try that circuit for 30 second intervals. If that is too easy you can go up to 45 seconds or even 1 minute per exercise. Remember to make the transitions between exercises minimal. It's all about getting as much done in as little time as possible. After you complete the circuit one time through, allow 60 seconds of rest. If you need more time make it 90 seconds. Then repeat. After you complete two rounds then you can cool down by stretching the muscles. Make sure to include every muscle you worked. Look at that, you still have time to put away everything and get out of the gym in under an hour.
If you just did all of that and didn't break a sweat or get your heart rate up at all you didn't do it fast enough or lift heavy enough. Remember, if it didn't hurt it didn't work. Results aren't found in the Comfort Zone. They are found in the Results Zone. The Results Zone isn't found without a little discomfort.
You can sit on the couch all day watching the television and gawk at all the six-packs and perfect physiques all you want but that won't get you anywhere. You can continue to use that one piece of machine in your spare bedroom every morning before work and wonder why you don't have abs yet OR you can actually make it hurt and make it actually worth your time. Now I'm not saying spend two hours in the gym everyday. That is overkill. The only people that spend two hours in the gym everyday are Meatheads. Meatheads who do 10 reps of bicep curls, flex for themselves in the mirror, and then hog a bench to sit and text all their Brosephs and Bosses. All I want from you is a real, dedicated 45 minute slot of your most days of the week. If you really push yourself AND make every minute count you can be done in 45 minutes easy AND still get awesome results.
Se let's map out what a 45 minute workout looks like. Do a really great 5 minute total body warm-up (every time you work out). I honestly got asked the other day if doing a really great total body warm-up on Monday could last through the weekend until the following Monday. No. Dumb. Anyway, after your warm-up make a circuit of 10 really great multi-joint exercises. Examples? How about turning a Reverse Lunge into a Reverse Lunge with an Overhead Press via kettlebell or dumbbell? Push-up with a Dumbbell Row. Step-Ups? Burpees? Clean-and-Press. Side Plank Leg Lifts. Plank with Band Pulls. Dynamic Hip Extensions. Deadlifts! Deadrows! Shelks, OH MY! (See what I did there? 10 exercises for your very first circuit) Your welcome. Try that circuit for 30 second intervals. If that is too easy you can go up to 45 seconds or even 1 minute per exercise. Remember to make the transitions between exercises minimal. It's all about getting as much done in as little time as possible. After you complete the circuit one time through, allow 60 seconds of rest. If you need more time make it 90 seconds. Then repeat. After you complete two rounds then you can cool down by stretching the muscles. Make sure to include every muscle you worked. Look at that, you still have time to put away everything and get out of the gym in under an hour.
If you just did all of that and didn't break a sweat or get your heart rate up at all you didn't do it fast enough or lift heavy enough. Remember, if it didn't hurt it didn't work. Results aren't found in the Comfort Zone. They are found in the Results Zone. The Results Zone isn't found without a little discomfort.
Thursday, August 16, 2012
Exercise, a shift in mind-set.
I always preach about how exercise and a healthy lifestyle is more than just working out and eating the right foods. It has to do with mental wellness as well. The thought we put into our lifestyle is just as important as the physical execution. Putting your mind in the right place first will make all the hard stuff that comes later seem a little easier.
When it comes to working out we are often negative in mind because most people don't enjoy it. Begrudgingly we get through it all the while thinking in our heads "This sucks. I hate this. I really have 30 minutes left? Wow, I'm so glad I'm here right now so I can torture myself.." Even with a positive mind set we sometimes see a particular exercise and think "Can I even do that?" What if we changed that one little thought of "Can I?" to "Can I do more than 1?" Just that little mental shift can make all the difference. Now you've committed your muscles to doing at least 1 so they are ready to go and give it a try. How else will you grow if you don't push yourself beyond your perceived limits? I guarantee you more times than not you will get at least 1 rep. Sometimes 1 rep makes all the difference.
If it is the fear of looking dumb in front of other gym-goers that is keeping you from trying new things, take a moment and actually look around you. You will notice no one is even paying you a glance. No one cares what you do in the gym, they are too busy with themselves and their own workout. IF they are looking at you, it's time to find a new gym anyway because that is creepy. Think of this, what if you actually did something new and it caught someone's attention and they in turn tried something new? You just inspired someone. Wouldn't that just make you feel all gooey inside?
Get in the gym or get with a trainer and quit talking yourself out of a really great, results oriented workout. Positive thoughts, positive results!
When it comes to working out we are often negative in mind because most people don't enjoy it. Begrudgingly we get through it all the while thinking in our heads "This sucks. I hate this. I really have 30 minutes left? Wow, I'm so glad I'm here right now so I can torture myself.." Even with a positive mind set we sometimes see a particular exercise and think "Can I even do that?" What if we changed that one little thought of "Can I?" to "Can I do more than 1?" Just that little mental shift can make all the difference. Now you've committed your muscles to doing at least 1 so they are ready to go and give it a try. How else will you grow if you don't push yourself beyond your perceived limits? I guarantee you more times than not you will get at least 1 rep. Sometimes 1 rep makes all the difference.
If it is the fear of looking dumb in front of other gym-goers that is keeping you from trying new things, take a moment and actually look around you. You will notice no one is even paying you a glance. No one cares what you do in the gym, they are too busy with themselves and their own workout. IF they are looking at you, it's time to find a new gym anyway because that is creepy. Think of this, what if you actually did something new and it caught someone's attention and they in turn tried something new? You just inspired someone. Wouldn't that just make you feel all gooey inside?
Get in the gym or get with a trainer and quit talking yourself out of a really great, results oriented workout. Positive thoughts, positive results!
Friday, July 13, 2012
Kwxercise quick fitness tip 3
Having a hard time finding energy for your early morning workouts? Try eating an apple instead of drinking a cup of coffee. Apples give your body natural fuel that you can burn off during your workout. And apples won't leave you craving for a second serving after just 45 minutes!
Tuesday, July 10, 2012
Take care of your body, it really is a gift.
For some people this may seem like a no brainer but to others (I'm hoping) this will be a light bulb moment. A healthy lifestyle is about more than just eating the right foods and being active. You really have to watch what you are doing to and putting into your body. Smoking and heavy drinking are OBVIOUSLY a hindrance to maintaining a healthy body. It is true that wine and beer (yes beer) in moderation are proven to lower the risk of heart disease. It is also true that drinking too much affects your liver and fighting addiction is a very long road I know you would rather not travel. Smoking is very much a no-no. I could go on and on and on about the negatives of smoking. Should I have to do this? I would think not but it is very surprising how many clients and participants I have had who are smokers and can't figure out why they are still out of shape and can't breathe during their workout. Uhm, duh.
So let's get to the less obvious things. Caffeine is actually extremely addictive. A lot of people go through withdrawals from caffeine and never know why they are having migraines and muscle cramping. This is a huge cement block to an active body. In moderation, I have no problem with my clients consuming products with caffeine in it. If a cup of coffee in the morning is what you need to get your day started in a happy place, by all means have your cup and drink it too. Coffee in moderation is clinically proven to have benefits. If it's 3pm and you're still relying on coffee to get you through to the end of the work day, that's a PROBLEM. You have just created one more obstacle for your body to overcome before it can get on the road to a healthier lifestyle.
Consuming 'quick fix' products is a HUGE waste of time as well as money and is often very detrimental to your body. Getting your body out of shape probably took years to accomplish. Guess what? Getting back into shape is going to take a long time as well. It isn't and SHOULDN'T happen overnight. Most 'quick fixes' are products that only make you lose body water (hydration for your body, not to mention hydration it needs to function properly). You aren't losing real pounds. The scale may show you took a pill and lost 5 pounds but tomorrow you are going to wake up with those 5 pounds and probably a couple more added on. Keep that crap out of your body. It's pointless, and stupid.
And for the love of God stop tanning in tanning beds. Tanning is just as stupid as smoking. It really, truly is.
All this to say, if you are really serious about living a healthy lifestyle just stop and think about what you are doing to your body before you do something. A little brain power goes a long ways when it comes to long term health.
So let's get to the less obvious things. Caffeine is actually extremely addictive. A lot of people go through withdrawals from caffeine and never know why they are having migraines and muscle cramping. This is a huge cement block to an active body. In moderation, I have no problem with my clients consuming products with caffeine in it. If a cup of coffee in the morning is what you need to get your day started in a happy place, by all means have your cup and drink it too. Coffee in moderation is clinically proven to have benefits. If it's 3pm and you're still relying on coffee to get you through to the end of the work day, that's a PROBLEM. You have just created one more obstacle for your body to overcome before it can get on the road to a healthier lifestyle.
Consuming 'quick fix' products is a HUGE waste of time as well as money and is often very detrimental to your body. Getting your body out of shape probably took years to accomplish. Guess what? Getting back into shape is going to take a long time as well. It isn't and SHOULDN'T happen overnight. Most 'quick fixes' are products that only make you lose body water (hydration for your body, not to mention hydration it needs to function properly). You aren't losing real pounds. The scale may show you took a pill and lost 5 pounds but tomorrow you are going to wake up with those 5 pounds and probably a couple more added on. Keep that crap out of your body. It's pointless, and stupid.
And for the love of God stop tanning in tanning beds. Tanning is just as stupid as smoking. It really, truly is.
All this to say, if you are really serious about living a healthy lifestyle just stop and think about what you are doing to your body before you do something. A little brain power goes a long ways when it comes to long term health.
Being selfless, even in an industry full of show-offs.
The thing that separates the 'eh' trainers and 'good' trainers from the great trainers? Selflessness. Great trainers didn't get into the business to brag about how 'swollen' they are getting because they work out three times a day and eat a ridiculous diet that no one can keep up long term. Bragging to everyone about these things only makes people hate you. So stop. I love the trainers I have as friends on Facebook who will post several times a day about how great they look because they just got done with their second work out for the day and they go home and post nine pictures of their chicken breast and broccoli dinner and a shirtless pic in the mirror. Really? People already hate exercise and diets enough. Don't give them another reason to hate it even more.
Wednesday, June 6, 2012
How is that even possible?
I joined a gym for a while so that I could actually go to the gym and just work out without having to actually work. Every time I tried to go to my studio and work out I would always end up showing someone how to work a piece of equipment or showing someone how to fill out paperwork. It always happened. This gym that I joined was, of course, one of those big open spaces with a ton of equipment and lots of meat heads. I can't even begin to tell you the bad form I saw with EVERY single man/boy in that gym. Yet, somehow, they all had bulging arms, giant leg muscles and from all the many times I saw them lift their shirt and check themselves out in the mirror and take pics (for what? to look at later?) they had pretty defined stomachs as well. How does this happen? Why do people get rewarded for doing things incorrectly? Here I am doing my job telling people how to do it the right way and most struggle just to maintain before we find the balance that works. But these guys get instant results for doing it all wrong. Makes me sick.
Transition, typing out loud.
So I am in the middle of a transition of cities for a new job. I'm coming from Oklahoma City to Wichita. It has been a pretty fast transition and I often stop to wonder if I'm doing the right thing. I think it is natural to think something like this and to have doubts. I always say that if I just affected one person in my career I would be a happy man. I'm getting a little hungrier now. I have had some good times in OKC with my career and am realizing just how many people I have changed. But, I really feel like it is time for me to move on and expand my reach. There are so many people out there who just need a little push in the right direction to start a healthy lifestyle, or just find the activity they love, and ultimately save their life (or even give them more years of healthy living).
I want to be that push.
I have all of this pent up energy and want inside that I don't know how else to let it out but with my job. Teaching is the ultimate high for me. Whether it is one on one with a client or in a classroom with 20 people. I have had such a privilege here in this city to meet so many good people and to have their trust to take them on as a client. I feel like I have left them all in a good place to continue their journey into health and wellness. I hope they all feel the exact same way I do. I hope I really have accomplished all that I feel I have accomplished.
It is the beginning of a new chapter. It's time for me to go make another city sexy as hell. Bring it on Wichita. Let's do this.
I want to be that push.
I have all of this pent up energy and want inside that I don't know how else to let it out but with my job. Teaching is the ultimate high for me. Whether it is one on one with a client or in a classroom with 20 people. I have had such a privilege here in this city to meet so many good people and to have their trust to take them on as a client. I feel like I have left them all in a good place to continue their journey into health and wellness. I hope they all feel the exact same way I do. I hope I really have accomplished all that I feel I have accomplished.
It is the beginning of a new chapter. It's time for me to go make another city sexy as hell. Bring it on Wichita. Let's do this.
Wednesday, May 23, 2012
From trainer to trainer, words of advice.
So consider this post one big giant rant. Most of this stuff I'm going to talk about I can't even believe I am seeing in the industry. Some things are minor compared to others but, seriously, it is still nuts. I just don't understand. It makes me sick.
First thing I'm going to talk about: 'Biggest Loser' style training.
SERIOUSLY?! What in the hell trainer watches Biggest Loser and really thinks that is how they should train?! That is 100% for television, promise. I'm telling you now if you are standing above your client screaming down at them to do 10 more push ups or they are going to die is NOT and will NEVER be an acceptable way to treat a client. I think these type of trainers are purely in the industry for themselves. They think they have a title to show off and yell at people so they can have an audience to feel superior to. This is wrong. It is very, very wrong. If this is you, find another way of doing things if you are really, truly serious about making it in the fitness business.
Second thing (probably should have been first): Training without the paper.
I'm going to do you a huge favor right now. If you aren't certified, stop training. Now. In a world of sue-happy people and lawyers on every corner it is VERY stupid to train without credentials to back it up. Not to mention, training without insurance. I don't care if you think the loophole is making your client sign a contract that says you aren't certified. Think that will hold up in court? Hm, probably not. Of course, if a burglar can break into a house and sue for getting stuck in the chimney maybe you can find a lawyer and judge dumb enough to take it. But I doubt it. Anyway. Finding a great place to get certified through really isn't that difficult. You don't have to have a four year degree to be a trainer. Is it preferred? These days, yeah kind of. But not necessary. Not with continuing education requirements and seminars readily available you can still stay educated and up to date on the new and upcoming changes in the world of exercise and safety to keep your creds current.
I used to have a gentleman come into the gym EVERY single week, no exaggeration, and apply to be a trainer. I would ask him EVERY week if he was certified yet. The answer was always no but he didn't understand why that would stop him. He loved exercise and did it everyday. It wasn't like he didn't know how. Well, that's cute but liability doesn't cover unqualified people.
Third Thing: The word 'aerobics'.
This is probably the biggest thing for me. If I get called an 'Aerobics Instructor' one more time I'm liable to snap. This problem far surpasses just the word 'aerobics'. If you are still using the word 'aerobics' to stand for cardiovascular workouts in the group fitness room (such as Step Aerobics) or even just with a client, please stop. This second. Aerobics is such an outdated term. I believe it was Thomas Plummer who wrote a huge rant article (much like I'm doing now) about this very same topic. He stated that if you are a fitness business still using the term 'aerobics' it shows that you are outdated, unwilling to change, and will soon close your doors because of your refusal to come into the 21st century. Trust me, if Thomas Plummer said it, it is probably going to happen. I'll dig a little bit and if I can find that article he wrote I will post it on here, but I doubt I will find it. It has been awhile since I've read it.
Fourth and Final: Planning an exercise program and using it with EVERY client.
Who does this? Surprisingly, a lot of trainers. How personal is that? Not very. Don't be shocked when a client isn't getting results and ends up not coming back. EVERY person is built different. EVERY person will need to be worked differently. EVERY person, EVERY time. That is part of your job to figure out how you are going to do that. Use all of that education you got from school. If you aren't willing to do your job, why, then, do you have this job? It makes no sense. I don't think I'm the only trainer that loves figuring out how I'm going to achieve goals with each client. Part of the fun is making the program, right? Right?
First thing I'm going to talk about: 'Biggest Loser' style training.
SERIOUSLY?! What in the hell trainer watches Biggest Loser and really thinks that is how they should train?! That is 100% for television, promise. I'm telling you now if you are standing above your client screaming down at them to do 10 more push ups or they are going to die is NOT and will NEVER be an acceptable way to treat a client. I think these type of trainers are purely in the industry for themselves. They think they have a title to show off and yell at people so they can have an audience to feel superior to. This is wrong. It is very, very wrong. If this is you, find another way of doing things if you are really, truly serious about making it in the fitness business.
Second thing (probably should have been first): Training without the paper.
I'm going to do you a huge favor right now. If you aren't certified, stop training. Now. In a world of sue-happy people and lawyers on every corner it is VERY stupid to train without credentials to back it up. Not to mention, training without insurance. I don't care if you think the loophole is making your client sign a contract that says you aren't certified. Think that will hold up in court? Hm, probably not. Of course, if a burglar can break into a house and sue for getting stuck in the chimney maybe you can find a lawyer and judge dumb enough to take it. But I doubt it. Anyway. Finding a great place to get certified through really isn't that difficult. You don't have to have a four year degree to be a trainer. Is it preferred? These days, yeah kind of. But not necessary. Not with continuing education requirements and seminars readily available you can still stay educated and up to date on the new and upcoming changes in the world of exercise and safety to keep your creds current.
I used to have a gentleman come into the gym EVERY single week, no exaggeration, and apply to be a trainer. I would ask him EVERY week if he was certified yet. The answer was always no but he didn't understand why that would stop him. He loved exercise and did it everyday. It wasn't like he didn't know how. Well, that's cute but liability doesn't cover unqualified people.
Third Thing: The word 'aerobics'.
This is probably the biggest thing for me. If I get called an 'Aerobics Instructor' one more time I'm liable to snap. This problem far surpasses just the word 'aerobics'. If you are still using the word 'aerobics' to stand for cardiovascular workouts in the group fitness room (such as Step Aerobics) or even just with a client, please stop. This second. Aerobics is such an outdated term. I believe it was Thomas Plummer who wrote a huge rant article (much like I'm doing now) about this very same topic. He stated that if you are a fitness business still using the term 'aerobics' it shows that you are outdated, unwilling to change, and will soon close your doors because of your refusal to come into the 21st century. Trust me, if Thomas Plummer said it, it is probably going to happen. I'll dig a little bit and if I can find that article he wrote I will post it on here, but I doubt I will find it. It has been awhile since I've read it.
Fourth and Final: Planning an exercise program and using it with EVERY client.
Who does this? Surprisingly, a lot of trainers. How personal is that? Not very. Don't be shocked when a client isn't getting results and ends up not coming back. EVERY person is built different. EVERY person will need to be worked differently. EVERY person, EVERY time. That is part of your job to figure out how you are going to do that. Use all of that education you got from school. If you aren't willing to do your job, why, then, do you have this job? It makes no sense. I don't think I'm the only trainer that loves figuring out how I'm going to achieve goals with each client. Part of the fun is making the program, right? Right?
Tuesday, April 17, 2012
Kwxercise quick fitness tip 2
If you are an early workout kind of person it is important to wake up at least one hour before you workout. This allows plenty of time for your body to finish waking up and the synovial fluid around your joints and spine to turn liquid again.
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Friday, March 30, 2012
Exercise, stop making it a chore!
Nobody enjoys taking out the trash or doing the dishes or doing the never ending pile of laundry. Most people don't even enjoy mowing the lawn or going grocery shopping. Chores aren't fun. So I ask you then, why are you making your work outs a chore? Working out shouldn't be a punishment for you. I think most people see it as a disciplinary action for letting their bodies get out of shape. STOP THINKING THAT WAY! If you aren't making your work outs enjoyable you won't stick to it and you will never see changes in your body. Here are a few tips to help change your mindset:
1. Workout in a place that gives you good vibes.
If you hate the gym then you will NEVER enjoy working out in the gym. Ever. Shop around a little bit before you commit. If it doesn't feel good to you, you will certainly HATE it even more when you start paying dues every month to sweat there (or not because you probably won't end up going anyway). There is nothing wrong with working out at home. If you are more comfortable there, you are more likely to stick to a workout program. My suggestion, if you choose to work out from home, is find a trainer that will come to you to show you how to do this effectively and safely. Some of the best clients I have I train from their home. It is amazing what you will make yourself do when your comfortable with your surroundings.
2. Find something you love.
If you hate walking on the treadmill for an hour, then stop. Going to the gym and spending all that time on a piece of 'cardio' equipment is a waste of time anyway. Find the exercises you enjoy doing (mind you I'm saying "that you enjoy doing", not the exercises you find easy to do. If you aren't challenging yourself you won't get results.) and make a circuit out of them. Try a Spin class. Make your workouts work for you. If you like it, your chances of sticking with it greatly increase.
3. Define the reason 'Why'.
Why are you working out? Do you even know? How can you measure results when you haven't even set a goal? Make short, achievable goals for yourself. Write it down on a sticky note and take it with you to the gym. Put it on your water bottle so you always look at it every time you take a drink. If you see your goal you are much more likely to achieve your goal.
4. No workout works without the proper diet.
No matter the caloric expenditure, if you are leaving the gym and going straight to Whataburger thinking that an awesome source of protein is a hamburger, think again. Fast food is a fast way to sabotage all of your hard work. Eating healthy doesn't have to be strenuous or boring. Just eat a little of everything from every food group several times a day and watch your metabolism sky rocket. Exercise programming and proper diet go hand in hand. You can't successfully accomplish one without the other.
1. Workout in a place that gives you good vibes.
If you hate the gym then you will NEVER enjoy working out in the gym. Ever. Shop around a little bit before you commit. If it doesn't feel good to you, you will certainly HATE it even more when you start paying dues every month to sweat there (or not because you probably won't end up going anyway). There is nothing wrong with working out at home. If you are more comfortable there, you are more likely to stick to a workout program. My suggestion, if you choose to work out from home, is find a trainer that will come to you to show you how to do this effectively and safely. Some of the best clients I have I train from their home. It is amazing what you will make yourself do when your comfortable with your surroundings.
2. Find something you love.
If you hate walking on the treadmill for an hour, then stop. Going to the gym and spending all that time on a piece of 'cardio' equipment is a waste of time anyway. Find the exercises you enjoy doing (mind you I'm saying "that you enjoy doing", not the exercises you find easy to do. If you aren't challenging yourself you won't get results.) and make a circuit out of them. Try a Spin class. Make your workouts work for you. If you like it, your chances of sticking with it greatly increase.
3. Define the reason 'Why'.
Why are you working out? Do you even know? How can you measure results when you haven't even set a goal? Make short, achievable goals for yourself. Write it down on a sticky note and take it with you to the gym. Put it on your water bottle so you always look at it every time you take a drink. If you see your goal you are much more likely to achieve your goal.
4. No workout works without the proper diet.
No matter the caloric expenditure, if you are leaving the gym and going straight to Whataburger thinking that an awesome source of protein is a hamburger, think again. Fast food is a fast way to sabotage all of your hard work. Eating healthy doesn't have to be strenuous or boring. Just eat a little of everything from every food group several times a day and watch your metabolism sky rocket. Exercise programming and proper diet go hand in hand. You can't successfully accomplish one without the other.
Wednesday, March 28, 2012
DOMS, what is that?
DOMS or, Delayed Onset Muscle Soreness, is the acronym we give to the feeling your muscles have the next day or maybe even two days after a really great or really strenuous workout. For most of us, DOMS is exactly what we need to tell us that our time in the gym was well spent. Do we need to feel sore to get results? No, there are a lot of ways to program a workout so that you don't get sore and it certainly isn't mandatory to see health benefits. Being sore is also nothing to be wary of. That is your body rebuilding itself to make it stronger.
Let's talk for a second about why we actually get sore. The basic component of EVERY single muscle in your body is built up of a bunch of strands wrapped around each other. These strands are called myofilaments. These myofilaments wrap around each other to form myofibrils (last fancy word I promise) which is what actually gives muscle that striated or strand-upon-strand look. If you lay all of the fingers of your right hand in the spaces between all the fingers of your left hand this is exactly how those filaments are layered in muscle. When we do any sort of weight training or even any sort of aerobic exercise we actually tear those filaments. It isn't a bad thing to do this because your body will actually come back and repair itself making that muscle bigger and stronger which can be seen by the eye over time because we get bigger arms, legs, shoulders, back etc. This rebuilding process is also why we have found that muscle confusion is really the only way we keep seeing strength gains. Your muscle rebuilds itself so to protect it from getting torn in the same way. So when we take a rest from our workout due to DOMS it is important to come back to the gym with a different work out in mind because your body has already prepared itself and you won't get any more results from the same old workout.
Let's talk for a second about why we actually get sore. The basic component of EVERY single muscle in your body is built up of a bunch of strands wrapped around each other. These strands are called myofilaments. These myofilaments wrap around each other to form myofibrils (last fancy word I promise) which is what actually gives muscle that striated or strand-upon-strand look. If you lay all of the fingers of your right hand in the spaces between all the fingers of your left hand this is exactly how those filaments are layered in muscle. When we do any sort of weight training or even any sort of aerobic exercise we actually tear those filaments. It isn't a bad thing to do this because your body will actually come back and repair itself making that muscle bigger and stronger which can be seen by the eye over time because we get bigger arms, legs, shoulders, back etc. This rebuilding process is also why we have found that muscle confusion is really the only way we keep seeing strength gains. Your muscle rebuilds itself so to protect it from getting torn in the same way. So when we take a rest from our workout due to DOMS it is important to come back to the gym with a different work out in mind because your body has already prepared itself and you won't get any more results from the same old workout.
Monday, February 27, 2012
Finding perspective, reaching goals and finally getting it.
I find that the best relationships whether they be between lovers, friends, co-workers, clients, family, whoever they may be are the relationships that you never stop learning from. This (being what I'm about to talk about) especially could not have come at a better time for me in my career. I really am reminded I have the best clients.
I have a client who I see several times a week. I actually picked up this client outside of the studio so I make personal house calls 2-4 times a week. This client of mine has been by far the most committed I have ever had. They have also been the client I have struggled with the most as far as reaching goals and really changing our programming to fit injuries and weaknesses to really get results. We have had some great discussions and some great breakthrough moments lately that I have just been dying to share because I know someone out there could use this advice. Mind you, all of this advice is coming from the brain and mouth of my client, not me, and it is really, truly brilliant.
My client is a recovering alcoholic and is very proud to now be sober. They are always telling me stories of the things they went through and the things rehab taught them and how they have had to apply all of this to their life to make them a stronger person. Just the other week we were finally seeing a HUGE breakthrough in performance and endurance. We went from barely be able to hold a plank with good posture to a 2:30 min plank with perfect posture. Seriously! That is the best barrier breakthrough I have seen so far in my career! I was astonished and asked them where did that come from?! This is what they said to me (not verbatim but it is close):
"Keyton, I finally stopped and asked myself what my real goals were and why I wasn't getting anywhere. I was honestly struggling so much with making goals that seemed so unreachable. It is so hard for me to stay motivated like that. I then remembered what I learned in rehab. Never promise you wont drink again. Make the promise that I wont drink today and worry about tomorrow when it gets here. I say the same thing with my diet. Today, I'm going to eat right and exercise. Tomorrow will be tomorrow I will worry about it then. I can only promise today"
Breakthrough.
Take these words from one of the strongest people I know and I bet you will see results too.
Promise today. Worry about tomorrow, tomorrow.
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Sunday, February 19, 2012
The unreachable, never to be reached?
I apologize for the 6 month hiatus from posting blogs but it has been crazy busy and I promise I am back and will post regularly (maybe not monthly, but regularly). It has been a rough few months as well with my career and my drive to do this job that I love so very much. The love and my passion for exercise science will never dwindle as long as I'm alive but the effort it takes to get to people and to get people to actually stick to a plan that is long term and indeed does work and change their life has proven to be nothing but exhausting and extremely uphill. Humans are very set in their ways. This is regardless of gender, age, race, health, education, background, or status in the world.
One of my very best friends just two weeks ago stood pointing a finger in my face screaming at me how ignorant I was for telling her how unhealthy and how much waste of time the Atkins diet was. THE ATKINS DIET!!!! YOU REMEMBER THE DIET PEOPLE DIED ON?! YEAH, THAT ONE! I will refrain from getting on that soapbox. That horse should be dead and buried already. I still have clients two years into training that are still getting on the scale every day. EVERY. SINGLE. DAY. They come in so ecstatic they lost 2 pounds that day. And when they come in the next day 3 pounds heavier they blame me. I'm not doing my job correctly, they say. I had clients who are still smokers who think smoking really can't be the reason they aren't seeing results. "It's just smoking. What does that have to do with exercise?" REALLY?! I threw an empty water bottle at them that day, no lies. I did that. That is also the reason I say 'had' that client. I can't work with someone who refuses to work with themselves.
It is so discouraging, friends. I don't know how many times I have to say this before it sets in. I am not here to sabotage you. Why would you reach out to me for help and then tell me I'm the one that is doing it wrong? Do you think I do this solely for the money? Because if that is the reason let me tell you up front my income from training alone wouldn't pay me through a single month of bills. I do the things I do and I do the side jobs I have to so that I can be there as your coach and help you change your life. That is a commitment I make every day of my life. I did not get into this business to be the trainer that brags about getting paid to work out. Want honesty? In the past year alone I have lost 5 pounds of muscle because I have given up my time to workout so that I can bring you on as a client to give you your time to workout.
I love my job and I have so much fun doing what I do but I also take it very seriously. I take your body and your program very seriously. The hours I spend a week actually training you I spend just that much time away from you making your sure program is exactly what it should be and every rep planned before I see you next. All you have to do is trust me and meet me halfway. Just meet me halfway.
These are words not only from my mouth but from a lot of other Fitness Coaches as well. All extremely talented and very well educated, might I add. We do what we do because we are passionate. The passion to take you and change you for the better is what we live for. The best of us study and keep up with the ever changing trends and we research to find out what are good changes and what are bad changes. And from that we come up with your workout plan. The lesson in all of this? Trust your trainer. Trust can be a HUGE factor in getting results.
One of my very best friends just two weeks ago stood pointing a finger in my face screaming at me how ignorant I was for telling her how unhealthy and how much waste of time the Atkins diet was. THE ATKINS DIET!!!! YOU REMEMBER THE DIET PEOPLE DIED ON?! YEAH, THAT ONE! I will refrain from getting on that soapbox. That horse should be dead and buried already. I still have clients two years into training that are still getting on the scale every day. EVERY. SINGLE. DAY. They come in so ecstatic they lost 2 pounds that day. And when they come in the next day 3 pounds heavier they blame me. I'm not doing my job correctly, they say. I had clients who are still smokers who think smoking really can't be the reason they aren't seeing results. "It's just smoking. What does that have to do with exercise?" REALLY?! I threw an empty water bottle at them that day, no lies. I did that. That is also the reason I say 'had' that client. I can't work with someone who refuses to work with themselves.
It is so discouraging, friends. I don't know how many times I have to say this before it sets in. I am not here to sabotage you. Why would you reach out to me for help and then tell me I'm the one that is doing it wrong? Do you think I do this solely for the money? Because if that is the reason let me tell you up front my income from training alone wouldn't pay me through a single month of bills. I do the things I do and I do the side jobs I have to so that I can be there as your coach and help you change your life. That is a commitment I make every day of my life. I did not get into this business to be the trainer that brags about getting paid to work out. Want honesty? In the past year alone I have lost 5 pounds of muscle because I have given up my time to workout so that I can bring you on as a client to give you your time to workout.
I love my job and I have so much fun doing what I do but I also take it very seriously. I take your body and your program very seriously. The hours I spend a week actually training you I spend just that much time away from you making your sure program is exactly what it should be and every rep planned before I see you next. All you have to do is trust me and meet me halfway. Just meet me halfway.
These are words not only from my mouth but from a lot of other Fitness Coaches as well. All extremely talented and very well educated, might I add. We do what we do because we are passionate. The passion to take you and change you for the better is what we live for. The best of us study and keep up with the ever changing trends and we research to find out what are good changes and what are bad changes. And from that we come up with your workout plan. The lesson in all of this? Trust your trainer. Trust can be a HUGE factor in getting results.
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