Category Archives: Workout
New Fitness Trends
The fitness industry is constantly evolving since our society is constantly changing. Since our society has become more and more sedentary, people need to be taught to proper movement patterns. Because of this focus on proper movement patterns workouts have become more and more focused on functional strength.
While classes like Zumba are becoming more popular as people are seeking out “fun” ways to workout (that seem less like working out) so is functional training equipment (YAY!).
Here are some cool pieces of equipment that I hope to start seeing in more and more gyms!
- Kettlebells are probably one of the oldest forms of lifting equipment. They were developed in Russia in the 1700 and finally reached the US around the 1960s. They were once a common staple of the gym, but have since virtually disappeared. Recently though there has been a resurgence and now many kettlebell training certifications are available. One of the best ways to work your entire body and gain lean muscle mass!
- Sleds – A great way to improve your leg power! Pushing (or pulling!) a sled is a great full body workout. While I love deadlifts and squats, pushing a sled can help you get pretty much the exact same benefits as both in one exercise!
LOVE IT! You can see every one of Annie Sakamoto’s muscle fibers working!
- Heavy Ropes – These are not something I’ve worked with, but I can’t wait to! You can literally get a full body workout using these ropes. There are specific exercises with the heavy ropes that can target your upper body, core and legs. They also provide you with a very cardio workout!
- Sandbags – If you think lifting a dumbbell, plate weight or barbell overhead is hard, try lifting a sandbag of the same weight! Because the weight in sandbags can shift, you really have to use your core. This is a much better way to engage some of those core stabilizer muscles than a stupid bosu! Plus you are lifting something heavy, which you know I love!
- Sandbells and Waterbells – A variation of both the medicine ball and the sandbag, I thought these were just too cool not to include. what a great way to incorporate the sandbag into more exercises. These sandbells can also help you work on grip while you are getting all the benefits of lifting a sandbag and heavy weights!
- TRX bands – A Pilates-based movement system, the TRX is a great way to get in a full-body, bodyweight workout. The thing I love about the TRX too is that it can be used to teach beginners proper movement patterns, but also be used to challenge even the fittest of athletes!
- TRX Rip Trainer – This new piece of equipment actually started this whole post. I love the fact that this is a small, easily portable piece. Like the TRX, it looks like something that everyone can use. I can’t wait to try it!
- Foam rollers – I love foam rollers. While not exactly a piece of exercise equipment (although it can be used for exercises), it is essential to any functional workout. It is key to developing proper length-tension relationships and correcting imbalances!
- Tires – I love deadlifts and squats. BUT flipping tires can be a great substitute. There is something about the idea of flipping a tire that just seems so Primal to me. I feel like this exercise came from cavemen and women who flipped rocks to prove who was strongest. Am I crazy? Probably.
Everyone can do tire flips! And they are fun!
- Rings – Can we say DIFFICULT!?! Working out on the rings, whether you are doing muscle ups or not, is probably one of the hardest things EVER. I always love watching the gymnasts do them because you can see every muscle in their bodies working!
Runners up: Medicine balls, Resistance bands, Ergs, Versa Climbers, Monkey bars (I LOVE MONKEY BARS!)
All of these pieces of equipment can be used to give you both a cardio and strength training workout! Plus they work your entire body!
What functional training equipment do you love?
Fitness Magazines
So I used to read a ton of fitness magazines, but probably now haven’t bought one in over a year.
They do, however, come in useful when you need some packing material!
Why haven’t I bought one in over a year?
BECAUSE EACH AND EVERY ONE BASICALLY STATES THE SAME THING!
And in general I don’t agree with the diet and exercise programs prescribed in them.
They all try to seem like they have some “secret” to effortless weight loss and a toned, fit body.
But they don’t.
Maybe this will be a secret in next month’s issue! “Clean the lint out and drop 3 lbs in 5 minutes!”
They don’t have any secrets because THERE ARE NONE!
If an article’s title has one of the following words or phrases (effortless, quick, 15lbs in 1 week, blast belly fat), drop the magazine and run.
There are no secrets, people!
Let’s face it…If you want real results, you are going to have to work really hard.
There is no secret to TRUE quick weight loss, especially healthy, maintainable weight loss.
So how about you stop buying fitness magazines and go eat some whole natural foods instead of all the processed crap the magazines advertise!
The good, the bad and the simply stupid
The Good
- I love the Olympics. I love the Olympic trials. They make me want to go and workout and be really really good at something!
- Ross the boss has been providing me with all sort of great inspirational photos recently. (Ross the boss is also known as Monkey Knuckles haha). She more than anyone should be proud of where she is today! Right before we went paddleboarding her father told her, “Remember you aren’t a jock like those other people.” Uhm sorry Ross the boss’ pops…BUT SHE IS! She’s a heavy lifting, paddleboarding, sprinting, rowing, rock climbing!?! JOCK! AND best of all…She’s lovin’ it!
- I LIKE IT! Active at 85!
- Great deadlift workout with some of my favorite lifting ladies! Both ladies set new lifting PRs! AMAZING!
Oh yea sweat and biceps! Beautiful! 🙂
- Also, I think I’ve mentioned this at least once before…I LOVE SUMMER! Fresh, local, delicious fruit!
The Bad
- I think is potentially my diet nightmare – “The Starch Solution.” I love how low-carb diets are called “fad diets” while this diet by Dr. McDougall’s isn’t considered a fad diet because it has helped thousands of people. Well, low carb diets have helped thousands of people too. And if you do the research, low-carb diets have been around for a lot longer AND helping people for a lot longer. So how are we defining fad diet here? Also this kind of sounds like a “fad diet” claim : “The Starch Solution is a groundbreaking program that will help you shed pounds, improve your health, save money, and change your life.” I am curious though what research studies this book is based on….I looked at the site but I didn’t find many studies. I found news articles, which seemed more promotional than informative. I also did find an article called “Posthumous Interview with Tim Russert.” Uhmmm….this is not PROOF that your diet is right!!!
The Simply Stupid
- OH MY GOSH! Did I really just see this!?! Diet tips from the Jersey Shore girls!?!
This isn’t really a good, bad or simply stupid thing. It is just an interesting article and the doctor cited in it was a member of the gym I work(ed) at. I especially like it because it isn’t against fat and it bashes the low-fat diet. Of course it isn’t flattering about low-carb diets either but I don’t think a Primal diet full of fruits, veggies and some non-gluten carbs would fall under what they define as a low-carb diet. Actually I wonder what their definition of “low-fat” and “low-carb” truly is…
Another random thought, do you ever see an infomercial for something and think, “That is super cool” and then right after think, “That can’t be healthy?” I saw a commercial for Slushy Magic and thought about just how amazing a slushy drink would taste during the warm summer months (or year around in sunny California!). I then thought, “But how can something that turns any liquid into slush in one minute be good for you?” I seriously wonder what is in those cubes that can turn any drink (or even yogurt) into slush in under a minute.
The Bosu – Overused, Overrated
So I think the bosu is a good piece of equipment for a handful of exercises, but I don’t think it should be used near as much as I see trainers all over using it. I don’t think every trainer under the sun should be using it with all of the clients especially their beginning exercisers.
The theory behind using the bosu is that it creates an unstable environment so that all of a person’s stabilizer muscles must activate while doing the exercise. It is supposed to engage and work your core more.
BLEH!
The bosu bothers me even more than seeing someone doing 1,000 crunches on the floor to get great abs…ok so maybe both bother me equally….
But still! There are so many better things you can do to work your core and stabilizer muscles than doing a bicep curl on a bosu!
Need an example? How about pull ups or chin ups…assisted or unassisted.
Pull ups and chin ups work your biceps and they work your core. PLUS they work your lats!
AND they are WAY MORE FUNCTIONAL than a dang bicep curl on a bosu.
Can I also just ask…how is a bicep curl on a bosu supposed to be more functional and better for a beginning exerciser than an assisted pull up?
Maybe it’s just me but doing most exercises on a bosu just seems more dangerous.
I mean why do a bodyweight squat on a bosu when you can work your legs harder and engage all your core stabilizer muscles by doing a front squat?
Why not do a one leg straight leg deadlift if you really want to work your balance?
Why use the bosu to create more instability?
How is that really better for a beginner exerciser? How is that really more functional?
Why do we always try to make diet and exercise more complicated than they have to be? Why can’t we just go back to basics?
Why can’t we just jump and squat and climb and lift heavy things? Why can’t we sprint and push things and play?
Stop over-complicating things! You want to gain functional strength and work your core, do movements that mimic stuff you do in everyday life.
Don’t waste your time balancing on a bosu!
Training as Therapy
This post today comes about because I started thinking about how much I will miss my clients when I moved. I’ve seen my clients grow and become more empowered. I’ve seen them become stronger, fitter, healthier individuals.
I’ve seen my clients fall in love with lifting and believe more in themselves!
We’ve shared personal stories, hopes and fears. We’ve shared our insecurities about our bodies. We’ve overcome set backs and celebrated victories.
We’ve SHARED and GROWN together.
But anyway, the relationships I’ve had with my clients here in Boston just made me think about how much training can be therapy.
….
Working out is a chance for you to take some time out of the day and do something for yourself.
It is a chance for you to solely focus on yourself and let go of all of the stresses and responsibilities of the day.
It is a chance to be selfish! In a good way!
And women, who have the hardest time dedicating that hour to something exclusively for them, need it more than anything!
Many women DON’T take time out of the day for themselves. They work all day and then go home and cater to their families at night.
There is no “me” time.
And if you want to truly feel good, you need to take some “me” time!
For many of my clients, our hour together is about more than just exercise. It is about doing something for themselves.
And having someone there to guide them and socialize with makes that hour into even better therapy.
I don’t often recommend working with a personal trainer BUT I do think there are instances and circumstances where it can be one of the best and most rewarding investments out there.
As a personal trainer, I’m there to push you to stay committed and reach your goals. I’m there to help you become a healthier, fitter person. I’m there to help you become a happier, more empowered person.
I’m there FOR YOU and you alone.
Yes, my goal for that hour is to give you a great workout.
But more importantly, I’m there to get you to focus on you.
So please stop thinking of working out, with or without a trainer, as some frivolous luxury.
It isn’t.
Training is for your health both mental and physical.
Yes, working out is something you need to do FOR YOU.
But only when you take time out for yourself and make yourself happy can you be there to support everyone else!
So women, you may be the rock of your family, but you can’t be a rock forever if you don’t take care of yourself!
The good, the bad and the simply stupid
First off, a big HAPPY BIRTHDAY to a tenacious young woman, Fern! Happy Birthday!
Now onto the good, the bad and the simply stupid!
The Good
I LIKE IT!
- I like this quote from Michelle Obama,”You wouldn’t think of watering a plant with soda.” No you definitely wouldn’t.
- Interesting research about dietary fat and cholesterol absorption.
- I’ve discovered that I love designing workouts that ask you to do as many rounds as possible in under a certain time limit (usually 20 or 30 minutes). If you push hard for 20-30, you will probably get more out of the workout than steady-state cardio for an hour. Actually I GUARANTEE you’ll get more out of it!
As many rounds as possible in 20 minutes:
5 Dips
10 Inverted Rows
15 Burpees
20 Front squats with weight
Your quads definitely burn a bit between the burpees and using a challenging weight on front squats!
The Bad
- Ryan and I watched a Restaurant Impossible, in which Robert helps upgrade a community center. While they do create a garden and make the place super nice, the thing that bothered me the most was the prepackaged food the kids were being served. IT WAS ALL CARBS AND IT WAS BEING PASSED OFF AS HEALTHY! When seriously will the low-fat diet fad pass!?!
- If only they ate Primally, they wouldn’t have to suffer. They could bulk up or slim down easily and healthily! Celebrities and stupid diets…BLEH! Of course I do understand that some roles demand extremes but still…I mean especially Anne Hathaway! You want a catwoman body!?! Eat Primally!
The Simply Stupid
- Silk Pure Almond milk – According to their commercial people preferred the taste over regular milk. Of course the flavor they show in the commercial isn’t the Original, which has very little sugar – they instead show chocolate and vanilla! Of course people prefer them! They have more sugar and more CRAP in them!
- Yesterday while at the gym, there was a guy who walks in and starts doing bicep curls. He definitely looked like one of those guys who follow the Muscle and Fitness Bodybuilder workouts. He was definitely one of those guys that thought he was “big” because he had lots of muscle. He was definitely one of those guys that annoys me. BUT the best part of this story is what Ryan told me when we left, “So you know that guy who was doing all the bicep curls? I thought he was reading a Muscle and Fitness since it seemed like that is where he was drawing his workout from, but no…he wasn’t. He was reading a People magazine.”..For some reason this made me laugh…
Don’t say “I can’t” unless you’ve tried!
So today when I went to start my workout, I brought out the weight vest for one of the exercises.
Brian then goes to me, “Why don’t you wear the weight vest for the entire thing?”
I looked at him like he had two heads.
Uhm wear the weight vests for all those exercises that are already ridiculously hard without any extra weight?!?!
UHM was he crazy!?!
I just looked at him. And I said, “I can’t.”
And he gave me a look like “if you don’t do this you’re a wimp.”
So I did it. I did the entire freaking workout with a weight vest and I’ve never wanted to die more.
Actually I think it was the fact that I uttered the words “I can’t” more than his look that got me to do it and made me push all the way through.
I can’t believe I uttered those words! I’d never attempted most of those exercises with a weight vest before so how did I know I couldn’t do them!?!
I didn’t know!!!!
And that is why I hate those words!
If you haven’t tried something, you don’t KNOW if you can or can’t do it!
So don’t EVER say you can’t do something before you’ve tried it!
And the worst part about all of this is…Most of the time when you say “I can’t,” you actually CAN!
The good, the bad and the simply stupid
So I’m not trying to brag, but I feel better after 16 hours of spin than I do after one of my own tough 30 minute lifts.
My taking-on-16-hours-of-spin face!
Honestly, no muscles are sore or even really tight. The ONLY pain I have besides a slightly bruised crouch is one knee that doesn’t like going up and down stairs too much.
Be it the ice bath, my diet with no gluten or my workouts (or all three combined), I feel perfectly normal today…just like I do after any other week of working out.
Anyway, all I can say is you definitely don’t need to carb load with crap gels and gluten to survive endurance cardio!
The Good
- Ice baths are amazing! They really do aid in muscle recovery. AND Tim Ferriss has done the research, and found the science to prove that ice baths may also help you lose fat!
- Get a healthy dose of Vitamin D! This just shows how important going out in the sun is! We all fear skin cancer, but some sun is good! And of course if you can’t get sun, you can always take a supplement! BUT anyone else seem to feel WAY BETTER when they’ve gotten some sun? I definitely do!
- Cool?!? Good news for me I guess! What do you think?
- I’m glad the FDA didn’t let them call high fructose corn syrup “corn sugar!”
- Thank you Therese for taking up the challenge of trying something new! Great job with the monkey bars!
-
These are not easy and Therese is killing it!
- Our Jump Rope Slide is done!
The Bad
- Caffeine is not an alternative to sleep people! I’ve seen too many people over the last couple of days guzzle down espresso shots and Red Bull rather than sleeping enough. I know it is hard to get enough sleep sometimes, but seriously nothing is more important! Your body recovers and rebuilds when you sleep!!! So stop drinking your Starbucks bazillion shot coffees and Red Bulls and instead go to bed!
The Simply Stupid
- Is this really an article on WebMD?
- There is this girl on Fiverr.com saying she can give you flat abs in 3 days. How are people this stupid!?!
- This honestly sounds like something a client has said to me at some point…
And lastly, Happy Father’s Day people! All you Dad’s out there who are reading this…you better be supporting your women and making sure they lift heavy!!!
7 Down
Between getting up early and riding for 7 hours I’m a bit tired tonight and don’t have the attention span to write a post.
I must say though, I felt really good energy-wise eating Primally while doing all of that cardio! I didn’t even add in potatoes or anything. Just a bit of dark chocolate after dinner and some fruit during the day.
Here is a wonderful photo of me and Candy from before the 7 hours. Later I’ll post some sweaty photos taken during the event!
My bicep says “Bigger” because I always tease Dave that my bicep is bigger than his! Also, that is definitely my game face!
Death by Cardio
Tomorrow, Friday and Saturday I will suffer death by cardio – 16 hours of spin. At least my suffering is for a good cause!
A few of the riders from last year!
I have three comments to make about this death by cardio though.
One….
BLEHHHHHHHHH! Have I mentioned before I hate cardio?!?
Two…
I’m prepared for my body to hurt after all of the hours. Not my muscles necessarily, but my butt and my knees. Because I knew I would be in enough pain, I didn’t want to be sitting on the bike super sore from heavy lifts this week.
I did lift heavy Monday (my butt and hamstrings are still sore) and I did lift yesterday (my shoulders, triceps and chest were brutalized), but today I chose to do a short and killer cardio bodyweight workout. It is bad enough being sore when I teach two classes let alone ride for 16 hours!!!
So if you are looking for a great cardio, bodyweight workout, try this workout of the week!
10 rounds:
10 Ab roller
20 Box Jumps
30 Double Unders
Shoot for under 20 minutes!
Three….
Mark Sisson had an interesting post the other day about trying your own little self experiment.
I’m going to be trying my own little experiment the next couple of days. I’m going to prove that you don’t need to eat all those crap gels and simple carbohydrates to survive such an intense workout session.
While everyone else will be drinking Gatorade and chowing down on crap carbs, I will be eating my delicious Primal meals and snacks. Nuts, fruits, all sorts of protein and some veggies. I may even throw in some potatoes on Friday after 7 hours of spinning tomorrow. BUT we will see!
I’m betting I will feel better than everyone else…What do you think?
Also, thank you to all of those who donated! A special thanks goes out to our mystery donor who made our day today!!!
Thank you all! Wish the Man Bicep Team good luck! I hope my butt survives!!!
Man Bicep 