The Pillar of Pain

For about $85, we made 4 "slosh pipes". Basically it's about a 10 foot section of 4 inch PVC pipe capped on both ends. It is fills 2/3 with water. Hold it, carry it, press it, squat with it, or any other movement you can think of. It only weighs about 45 pounds but at times it feels like 200. The water does not behave...ever. Enjoy the video!

Sport or Freakshow?

I know I'm going to catch some heat on this one. Keep in mind I am only promoting healthy debate. This is not a particular slam on the sport of bodybuilding but rather on steroid use. First of all, I hate sports that are judged. Competitive sports are won and lost on definitive evidence, i.e. points, goals, kilos, etc. Sports that are judged are decided by the so called judges, many whom I think are getting an extra paycheck from someone. Professional bodybuilding in particular leaves me saying...hhmmm. Make no mistake, the top pros in this sport are juiced heavily! It is funny how it is kept so hush hush. They expect the public to believe they are natural. What is not spoken about doesn't exist I guess. These athletes are getting bigger, more defined, and freakier. In fact, I venture to say that they all basically look the same...freaky, almost not human. So how do they decide who is the best? I have the greatest respect for natural bodybuilders who train hard and compete. It takes a very disciplined training program and diet. Professional bodybuilders are supposed to be representatives of health and fitness. Is taking massive amounts of steroids and diurectics healthy? Again I say...hhmmm.

Savor the Flavor

I love good food. I also have a tendency to eat too fast. I may think back on the meal and forget just how good each bite tasted. I have often rushed through a week just to get to a weekend that only went by too quickly. I have been on vacations where I am so anxious to get somewhere or do something that I find myself struggling to remember the details. What does this have to do with training? More than you think. Physical training is vital to maintaining good health, preventing disease, resisting injury, feeling well, and looking vibrant. That is the short list. People get into physical fitness for different reasons and sometimes they aren't ideal ones. Either way we all seem to share one common way of thinking that seems normal. We all want things as quickly as we can get them. As a trainer and athlete I have evolved while constantly learning, practicing, and contemplating the nature of fitness. Wanting everything now is a flawed desire. Patience has many rewards but it is up to you to recognize them. What I have found personally is that the little steps you take in training have the largest impact. Of course the long term goal is important but focusing on that too much blurs out these small gains and accomplishments. You are missing the journey. You are missing the great meals you had or the small moment in life. I have seem people loose weight, receive compliments, and then reply with a disgusted, "Yeah, but I'm still overweight." I have seen clients master an exercise and never even realize that they couldn't do it 2 months ago! Perhaps they are only seeing a vision of themselves in a size 2 dress. Well once you get there then what? Are you finished? I don't think so. Training is a lifestyle. A really great lifestyle. It's important that you witness and think about every step you take. When you finally get that pull-up, run a record mile, or reach any other goal, realize it! These are the things that should spark your motivation and keep training fun. You should experience a rush of joy every time you do something that was previously impossible. You can bet that they will hear me screaming a mile away when I do a muscle-up! I will savor that meal for a long time.

Squat Therapy

Decided to have a little fun today. Enjoy the video!

Go Katie!!

I recently started some basic strength training with a friend's daughter (yeah you owe me Claire!!!). Katie plays soccer and is on several teams, including a select team. She is 12 years old. The debate on when young athletes should begin weight training is a sticky one. Opinions vary widely. All body systems are continuing to develop and major changes are taking place in the adolescent body. Exercises should be chosen carefully and loading position is critical. Bone growth plates are a major concern. Exercises where the load is in the "hang" position are good ways to develop leg and core strength. Females involved in ballistic sport are particularly subject to ACL tears. There are many theories as to why. The lack of recruitment in the posterior chain muscles is one theory. By strengthening the lower back, gluteal, and hamstring muscles, the athlete is able to generate power, create stabilizing strength, and resist torsional forces across the knee. Katie performed the dead lift and kettle bell swing after 1, count it, 1 explanation and demonstration! Hey, some of us are just naturals! Good job Katie!

Muscle-Up!!

We have our first two athletes at Core Fitness to successfully perform the "Muscle-Up". This is the ultimate move for upper body strength. Being able to do a muscle-up assures you that you can get up and over almost any obstacle. It is very advanced and requires some practice. Competence in pull-ups and ring dips is obviously essential. There are several technique tips to learning the muscle-up. You must first become accustomed to a "false grip." To achieve the false grip you must turn the hands in by flexing the wrists. The rings will push into the fat pads of the palm. Practice false grip pull-ups! The initial pull must be powerful, bringing the rings in close to the chest and armpits. The legs can be thrust upward creating a "kip" which generates some upward momentum. Here is where it gets tricky. You must time the turn until you get up and over the rings. The hands will turn out. You are now is the bottom of a very deep dip position. Keep the rings in tight, thrust your head and upper body forward and press! Easy enough? Not really but just like anything...practice makes perfect. I have not yet been able to get one but I'm getting closer every day. Hey, getting 250 pounds over those rings is tough! You'll be sure to get the video on that glorious day! Great work Nick and Brandon!

Let em know what you think!

I haven't picked up a "Fitness" magazine in a long time. In fact, I think it was about 10 years ago that I last looked through a copy of Muscle and Fitness. It was then I realized what a joke it had become! However, compared to what they have become today, that would have been informative reading! These publications have only gotten worse. They are endless advertisements for bogus supplements, redundant training articles, steroid freaks, and half-naked women all sending this message of....health? Let me go puke before I read the next article on "How to get 22 inch biceps." Joe Weider should be ashamed! Curiosity got the better of me when I saw Christina's latest copy of "Shape" magazine. Shape is one of the more popular mags for women's health and fitness. Now I may not see a need to print fashion, beauty, make-up, sex-advice, and other "feminine" issues in a fitness publication, but I do understand there must be a reason for it. After all, they are selling millions of copies and I'm not selling any. I skip all the....excuse me ladies....."garbage" articles and turn to the very few pages of training information. I have to admit there are a few decent pieces of information. For example, I found one that explained how you have to let go of the handrails and actually sweat to get any benefit from cardio machines. I also found one on picking the right running shoes. Good stuff. But here's where I get irritated. This "Top Trainer" in New York put together a routine to give you ladies the "V-shaped" back you always wanted. It's called the "strapless dress workout". His 3 choices were a prone row with 5-15 pound dumbbells, a single arm cable row while in a lunge position, and a practically horizontal pull-up on guess what...."The Total Gym", a device created by that karate stud Chuck Norris. In each picture, the trainer is sitting there with his hands around the woman as if she's about to collapse. I guess he's spotting her! Interesting they didn't even mention a pull-up. I train women that can prone row 40 pound weights with no problem and keep up with anyone on pull-ups. This was only the beginning. Each article I found had these skinny models holding little chrome dumbbells, performing "shaping" movements. Man, if "shaping" movements were anything but a stupid name, we'd all look like super models. This sad portrayal of women is so interesting. I see great female athletes every day and I will tell you guys something. Pound for pound, they are tougher than most of us. I don't train my female clients any different than a male client. It escapes me that these publications don't make an attempt to make women look powerful, strong, and athletic. I am choosing to e-mail the editor and give them my thoughts. Most likely it won't ever get read but hey, maybe it will. At least I'll feel better. readersspeakout@shape.com

Intensity, Aggression, Reward

This clip is great. These ladies are pushing tremendous numbers. However, what I really liked about it was the intensity. Nicole Carol is simply a dynamo and I love to see how she throws the bar in defiance. Her athleticism prevents her from injury. Obviously experience is important when going this heavy. Keep in mind no one wins car races without crashing into the wall once in a while. Her raw emotions always show and it's profound. Controlled aggression and intensity is critical to reaching potential. It brings out emotions and efforts that most people didn't know they were capable of. It always drove me nuts when people bitched about others in the gym who were sweating, grunting, and making noise. Well those are the people getting something out of their workouts. Just go back to your elliptical machine and read a magazine! OK, I feel better now.

Going Heavy

Lifting very heavy weights is always a controversial subject. Many people fear lifting heavy weights because they associate it with risk of injury. The fact is most injuries occur from poor bio-mechanics, awkward positions, inefficient angles for handling load, or sudden ballistic movement. Proper technique is critical no matter what the load is. Lifting heavy weights will produce many desirable effects. With heavier loads we build more strength. A drastic hormonal response strengthens muscles, tendons, and ligaments. Bone density increases and joint integrity improves. Beign stong prepares us for unforseen events that could leave us injured. Strength is the foundation for all other aspects of physical development. Besides that, it's a blast! Always be safe when training and don't worry ladies, you're not going to "bulk up". I want to scream everytime I hear that ridiculous myth. I'd rather scream under a heavy barbell. Enjoy the video!!

Having Some Fun!!

A little clip I put together. Enjoy!!