Gravity Fx Fitness

I decided to get the Prowler sled out and do a little workout on a chilly Saturday afternoon.  I wouldn’t mind a little warmer weather than 30 degrees, but the Sun was shining, so why not spend time outdoors.

I just recently got a 50 foot, 1 and 1/2 inch rope for training and decided to combine the two.  I thought about doing a run-walk, where I would run at a higher pace, take a break by walking and then repeating the process.

But pushing the sled is easier on my joints than the running, so I decided on that instead.  I was also anxious to do some more work with the rope, since I really enjoyed the first session.

I used the vertical handles on the Prowler to focus on my glutes and hamstrings.  After a short break, I attached the rope and did some upper body work to let my legs rest a bit.

Then I grabbed the rope and walked backwards with the sled, really hitting my quads as my upper back got some stability work, while holding the rope handles in at my ribs.

After another short rest its some more rope work and then back to the sled push, repeating this circuit.  On one of the sled pulls I decided to do some back work -  I pulled the sled to me and then stepped back a few feet and pulled the sled to me again, kinda like a seated row, only standing.

Great workout!  In just over 30 minutes I worked virtually every muscle in my body, to some extent.  I don’t spend very much time lifting barbells anymore and don’t seem to miss them.  My body feels pretty good, I have decent energy and my joints are relatively healthy.

One things for sure, that workout will keep my metabolism elevated for several hours afterwards.  Hard to argue with that type of training session, as I hit my upper and lower body, core and worked on my grip all at the same time.

Get moving!

Brian

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Yesterday I did my first training session with ropes and it was a blast!   If you’ve never heard of doing workouts with ropes, it probably sounds a little strange.

After seeing several videos with Art of Strength founder Anthony Diluglio, I was convinced that there was definitely some value in this.  One, it adds some measure of creativity that is not usually associated with exercise.

While “training” is a part of my lifestyle – something that is just a part of me – I realize that for many people exercise is something to dread, and any way that you can mix things up and add some creative movement is a big plus.

Two, it is a way to do some upper body cardio and take away some of the pounding that occurs with running on hard surfaces.  As a massage therapist, I’ve worked on more than a few runners with overuse injuries and this might give the joints a little break.

Just because something is new and different doesn’t make it better, or even worth while, but I think you will see a lot more of rope training in the near future.

Yesterday just happened to be incredibly warm for February in Illinois, so it was a great chance to get outside and see what the ropes are all about.  I wasn’t dissappointed!  Besides being a lot of fun they provided a great grip workout.

My forearms, biceps, and lats were “pumped”….. and while I’m not into bodybuyilding training, I enjoyed the feeling.  When you watch Anthony on the video you see that there are many different movements that can be done, so I’ve got plenty to work on.

I definitely see this as something to add to my fitness studio circuit, which I plan on opening soon.

Bottom line – find some form of exercise you enjoy and if not, do something that doesn’t take up all your time, being sure to get some quality resistance training in.

If you want more info, go to Art of Strength.

Get moving!

Brian

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Can you burn fat with 15 minute workouts?  Yes, you can…. if the exercise session was intense enough.  Interval bike workouts are one way to achieve this.

I had a pretty long day today, which didn’t leave me much time for a traditional workout tonight.  Not a very strenuous day, but a long Monday just the same.

So I decided for a shorter exercise session.  I put my five fingers “shoes” on to give my feet a little workout and did a little self-massage with a Tiger Tail massager to warm up.

I picked a whole body exercise in order to get the most benefit – one that works my upper and lower body at the same time.  The squat-row movement wasn’t overly strenuous, but doing about 25 sure got my quads burning.

Bodyweight exercises work fairly well when you are 240 plus…..plenty of resistance.  In between sets I did some joint mobility movements to get some extra work in.

So I didn’t burn tons of calories but I did plenty to increase my health.  The movements worked all my joints, helping to lubricate them.  The movements combined with the self-massage helped flush out some of the “junk” that accumulates in all of us, by increasing lymphatic flow.

While I didn’t get quite breathless, I did increase my oxygen intake, flushing toxins out of my body in the process.  So I did manaqe to get some health benefits, as well as decreasing stress levels.

When I have more time and energy I will do a more intense workout that lasts slightly longer.  But that fifteen minute session was much more productive than just sitting on the couch.  At the end of the week it all counts the same.

My new exercise toy should arrive tomorrow in the mail.  Can’t wait to try out my fitness rope.

Get moving!

Brian

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An often over-looked fitness quality is how well you move.  I definitely believe in strength training, whether its for sports performance, fat loss, or general fitness…..

but what about the quality of your movement?  If you are just training on weight machines or doing bodybuilding style training, your movement quality may be lacking.  Many people definitely need more work doing resistance training.

They also need to be training on their feet in order to apply this strength to their everyday activities.  I was at a fitness seminar a while back and one of the presenters was Dave Schmitz.  If you’re not familiar with Dave, he is a very dynamic presenter.

Which is fitting, since the resistance band training he does is extremely dynamic.  He did some demos with a few trainers who were pretty muscular, but looked like they could use some additional work on their total body coordination.

Training with flex bands is one way to accomplish this.  They are a great tool for agility and flexibility training.  They can definitely help your muscles react quicker.  You want strong muscles but you also want them to contract quickly and resistance bands can help.

If some of these fitness professionals need work in this area, then “averaqe” people also need some help.  As I said, exercising while sitting or lying down may not make you very coordinated when you are standing.

If like me, you are just a recreational athlete or weekend warrior, quickness and agility training will increase your performance – or, if you just want to play with your kids/grandkids and avoid injury, this can also be achieved.

I also like to do joint mobility training to increase my movement quality and “de-stress”.  Work on your strength, mobility/flexibility and coordination when you are young and you will greatly increase your chances of never feeling old.

Get moving!

Brian

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I believe in training intensely to get the best results – whether this is my own workouts or my clients.  I believe that short, intense workouts are better than longer ones – particularly if you are short on time.

While many trainers and coaches will yell or even scream at their athletes/clients, that’s just not my style.

Instead, I quietly tell them to do some more work as I grin at their look of disbelief.  Then they oblige me by doing more than they thought they were capable of.  Maybe they curse at me under their breath, but its hard to argue with someone so “nice.”

Some people wear their emotions on their sleeve while others of us prefer to exhibit a calm outward demeanor while on the inside we are boiling hot.  That’s me.  I’m very passionate but it isn’t always obvious.

My style may not work for everybody, but for many, it works just fine.  If someone is just starting an exercise program or hasn’t done much lately, I like to take it kind of easy at first.  Then, after I have seen what they are capable of, or spotted some weak areas that may need some extra work, then I will push them harder.

I’ve had a few clients that thought I was too nice and wouldn’t push them hard enough to get results.  One all but told me that during our first session.  She soon changed her mind however, and a few times asked for a little more rest time.

Some people mistakenly think that they need a trainer to push them until they feel extreme soreness after the workouts.  Any trainer can make a client sore, but that doesn’t mean it was a good workout.  I can hit you with a baseball bat and make you sore, but that’s not good for you.

Before you push your body to its limits, you have to make sure you built a strong foundation first.  You need to be sure you have proper stability in the muscles surrounding your joints, as well as proper mobility.

Extreme muscle soreness after the first few workouts is both unnecessary and can lengthen the time it takes to recover, possibly setting you up for an injury.  I was watching a popular TV show on weight loss when I saw a trainer yell and scream at an obese client to “go faster”, “don’t quit.”

Then this person who was over 400 pounds fell on the treadmill, luckily only skinning his knee and not tearing his ACL or damaging other ligaments.  This was someone who obviously was not used to exercise and had no business putting that much stress on his joints.

If runners who are 200 some pounds lighter are prone to overuse injuries, than what do you think might happen with someone who doesn’t normally exercise.  I’ve seen trainers injure people this way and it makes no sense.

Start out with what your body can handle and then gradually progress as your body adapts to this new stress.  You greatly reduce your risk of injury this way.

I’m reminded of something I heard in a seminar with coach Vern Gambetta – “you can’t make an athlete in one workout, but you can break an athlete (client) with one workout.”

To get results you have to push your body out of its comfort zone, just not before its ready to do so.  You need to work hard and then just do a little more each time.  Then keep repeating the process. 

Enough said?!

Get moving

Brian

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Never heard of such a thing?  I use it to describe the ways in which I exercise.  I’m kinda ADD and much of my workouts are short and intense - Fire.

I like using circuits involving tools like sandbags, resistance bands, and bodyweight training.  I like to get a lot of work done in a short amount of time, instead of doing 90-120 minute exercise sessions.

If you want to burn some fat, turn up the flame – get your heart rate up while working your muscles against some type of resistance.  Use exercises that involve multiple muscles and joints, without resting very long between movements.

This type of training can elevate your metabolism for several hours afterwards, burning plenty of calories in the process.  There has been quite a bit of research in recent years to back this up, as well as the “in the trenches” results achieved by several fat loss gurus.

But this type of intense training may cause you to “burn out” if done all the time, without taking some time to do some less intense activity/training.  It might also lead to some joint inflammation and overuse injuries, if not done properly.

This is where the Ice training comes into play.  I like to mix up my intense days with easier days, where I may focus on joint mobility movements or take a walk or hike.  Something to give your mind a little break, as well as your body.

The joint mobility movements that I do are like a “Westernized” version of Tai Chi that can include isolated movements of the joints or whole body movements.  The main difference is that this can be done in as little as 10-15 minutes – longer, if you want.

This activity incorporates a mind-body connection where you really focus on how your body is feeling while moving.  This can help you deal with stress and anxiety, which I am prone to.

I’ve been doing this since 2003 and notice a big difference in my posture and an increased efficiency in my everyday movements.  It helps with coordination and can be useful in regaining mobility after an injury.

Being somewhat ADD, I also appreciate the fact that it can be done in a fairly short amount of time.  I frequently incorporate it into my warmup to lubricate my joints and get my body ready for further exercise.

So the Fire and Ice Training philosophy kinda mimics my own personality – intense and easy going at the same time.  Bottom line, many physical problems are movement related – not enough or too much (overuse injuries).

We all need some balance in our lives and this includes periods of intense activity and less intense.

Get moving!

Brian

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Last night I did some stability work on the Power Plate to work on some “weak links.”  I like using the vibration platform as part of my warmup to activate (turn on) muscles that are prone to weakness and injury.  I also like the fact that I can get in a quick workout when short on time.

Today I was watching some resistance band videos and saw something new that I wanted to try out.  So I attached the bands to a fixed object and used a dowel rod to do some core stability work.

I’m getting ready to reopen my training studio and flex bands are one of the key components of the workouts.  They are extremely versatile, portable, and they help increase your athleticism, even if you are slightly past your competitive days, like myself.

The exercises really worked my midsection while also working on my shoulder stability, making them very efficient.  I’ve had past shoulder injuries and anything that helps keep my shoulders healthy is a plus.

So I did these seemingly simple exercises, working my core from every possible angle, including front and back.  I also used the bands for some lower body activation, including some lunges with the band around my waist.

Then I finished with a little sandbag work for my lower body – good mornings and front squats.  Between these two training tools, I got a fast, efficient workout which worked my core during every exercise.

Workouts don’t have to take hours to do in order to get results.

Get moving!

Brian

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Flex band resistance bands are great for doing home workouts.  They are extremely versatile and can be used for fat loss, flexibility training or golf fitness.

I first experienced these bands a few years back at a workshop given by physical therapist Dave Schmitz.  I found out he was giving a free workshop in the Milwaukee area and traveled 3 hours under threat of snow and ice to see firsthand what they are all about.

I wasn’t disappointed, as Schmitz turned out to be an extremely dynamic presenter and I was amazed at the use of this tool, as he took several highschool athletes through a workout, which included flexibility work and numerous agility drills designed to increase reaction time.

The flex bands are like thick rubber bands which are linked together and can be done with a partner or on your own, by attaching them to a stationary object.

He had the athletes working in pairs with one partner acting as the “anchor” while the other went through the various drills.  Then they would switch, so that one was working while the other rested, but since the resting person was being the anchor, they were still getting some training in.

In the last few years, several highschool football teams using these methods have won championships or finished near the top.  Schmitz’ motto is “Training beyond the contraction”, meaning that you don’t want to just train the muscle to generate a lot of force, you want a muscle that will react quickly, which is key to sports performance.

For people like me who are past their 30’s but still want to perform at a high level, whether its on the golf course, softball field or basketball court, these resistance bands are the perfect training tool.  Its pretty easy to keep your strength levels up but your reaction time and explosiveness seems to slip if you don’t train them adequately.

I haven’t seen a better tool for achieving this, especially one that can be used at home.  You can get different bands that will meet all your exercise needs for far less than a Bowflex would cost and have more versatility in your home workout program.

By the way, Schmitz can do the front splits at 45 and has the same kind of agility that an elite athlete in their 20’s would have.  I love the bands because they turn every exercise into a core training exercise, as they link the upper and lower body together in all the movements.

So this exercise equipment can be used by teenagers, their parents and even their grandparents, especially since reaction time and strength are crucial to preventing falls and keeping your mobility as you age.

If you would like more info, go to Resistance Band Training.

Get moving!

Brian

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After a few days of eating poorly, I decided to do a 24 hour fast to help my body get rid of the “junk” I put into it.  I’ve done intermittant fasting a little in the past and it can be an effective way to lose weight.

One program I followed several years ago involved going without eating throughout the day and then eating a large meal at dinner time, where you ate as much as you want.

While this might sound kinda strange, there is actually some good points brought up.  For one, throughout history we haven’t always had refrigerators stocked with food that we could go to whenever we wanted to eat.

Which is probably why obesity was never as much of a problem as it is today.

….but it was normal to go through periods of feast and famine, where at times there was plenty to eat and other times where you might have to go without food.

Anyway, I’ve tried a different type of program a little here and there and decided to go back on it for today.  Basically, you go without eating for about 24 hours and then resume your normal routine.

For example, last night my last meal was eaten by 7pm and today I won’t eat until 7pm, give or take.  You drink plenty of water to help flush out the waste products that can sometimes build up in your body.  Besides the obvious part of consuming fewer calories each week, which should lead to some weight loss, your body is supposed to be doing some “house cleaning” during the fasting time.

You can do this either once or twice a week without changing your normal eating pattern very much.

As I’ve said before, I have no problem training intensely, but my eating habits have never been perfect.  I tend to take in too much sugar and processed foods.  I get stressed out at times too, and enjoy my comfort foods.

Going without eating for 24 hours is really more mental than anything else and since you’re asleep for part of that time, it really isn’t that long anyway.

This might not work for people with diabetes or other health issues, but otherwise healthy people should have no problems.  Like I said, its much more mental than anything and it can really identify those for whom food is an emotional crutch.

Its not for everyone, but I definitely notice a difference when I do it.  If you would like more info go over to Eat Stop Eat.

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So it’s 57 degrees in early February and a Saturday.  Naturally, you head outdoors for some exercise and to enjoy the Sunny weather.

I thought about getting my bike out but I knew that there would be too many puddles on the bike path and the streets have too many potholes.  Recent temps reached about 30 below zero with the windchill, a few weeks ago.

After some Power Plate stretching, I headed outdoors to a local college.  I saw a few people walking or running on a track but I had something else in mind – a little sandbag training.  If this is your first time reading this blog, you should know that I enjoy doing things a little differently than most people.

I prefer to exercise outdoors whenever possible and can take my sandbags and flex bands pretty much anywhere.  The resistance bands are easier to carry but transporting the bags turns into part of the workout.

Carrying a sandbag of about 120 pounds down a couple flights of stairs and then back gets your heartrate up.  For the actual workout I will use lighter bags to do stair training and heavier ones for more strength work.

If you are short on time, then doing full body workouts are a great way to train.  Sandbag exercises involve multiple muscles and joints which burn plenty of calories.  Every movement involves your core and helps with your overall coordination.

But I just think they are a fun way to train and make me feel like I’m doing something athletic.  After all, life takes place on your feet and it just makes more sense to train that way.

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