Monday, February 28, 2011

3 Steps to a better you

Good friend of mine Drew Logan wrote a New Years Resolution article this year and I just got a chance to read it.  Great Stuff! Took the words right out of my mouth.

Monday, February 21, 2011

Home Workout: Med ball chopper complex

Here's a great extra workout or additional complex to add to your longer workouts that doesn't take up much space or time.

Sunday, February 20, 2011


Had to share this one, thought it was pretty funny afterwards. I was shooting some video at the gym for some short home workouts and I'm about 1 minute into performing some exercises when I spot one of the older gentlemen at the gym out of the corner of my eye.  Sure enough, he walks right through the camera path.  The best part is the look of utter disappointment on my face as he passes...

Celebrity trainer

So I'm officially a celebrity trainer now. My F-word (fiance) and our dog (Henry) made the cut in a PetSmart Charities commercial that will be on TV in the next few weeks.  I didn't make it in, they said something about me being too "manly" for TV... I totally understand. Anyway, it's a short clip but check them out running down the Malibu pier.

6 Band Exercises

Resistance bands are cheap, take up minimal space and extremely versatile. They are great to add some variety in your home workouts. Here are 6 band exercises to add to your training.

Saturday, February 19, 2011

Beginner Push up Progressions

Variations include:
  • Kneeling Elevated Push up
  • Elevated Push up

Friday, February 18, 2011

Joe Rogan teaches GSP the turning side kick

This is so awesome. Joe Rogan is beast!

Stability Ball Close Grip Push up variations

Stability ball close grip push up variations

Video includes:
2 Leg Variation
1 Leg Variation

Hamstring Glute First Step Quickness

Great band exercise to help strengthen the posterior chain and work on that explosive drive needed for sprinting.

Get Bands here...

Wednesday, February 16, 2011

5 Advanced TRX Exercises

Here's a few more Advanced TRX Exercises.

1. TRX Suspended Plyo hand hop
2. TRX Inverted Star
3. TRX Inverted Gator
4. TRX Windshield Wiper
5. TRX Pommel horse

TRX Suspension Training: Make Your Body Your Machine

4 TRX Partner Exercises

Digging on a few of these partner exercises for the TRX.

1. TRX Suspended Burpee w/Knee Drive
2. TRX Partner Row w/Hip Adduction
3. TRX High Plank w/Perturbations
4. TRX Suspended Burpee Race

TRX Suspension Training: Make Your Body Your Machine

Where are all the heroes?

Updated on 2.18.11

Sorry for all the novel but I've been meaning to write this post for a while and when I came across this FREE ebook by Nate Green, I figured it was about that time.  Only read the first half of his book so far, but I love where he's going with it.  Why? Well I've lived it.

My History

For those of you that don't know my background, this is my one year anniversary of quitting my corporate job and being in business for myself.  Once upon a time, I worked in the IT consulting industry, behind a desk, 10-12 hours a day, and on a plane about 50 weeks out of the year.

I did everything I was "supposed to" do. I went to college, majored in something that had good earning potential and an optimistic job outlook, I got good grades, I got a job immediately with a firm, and followed all of the things I was supposed to do there.  The money was great, the job was secure, the earning potential was up there, I got to work in a lot of interesting places, met some great people and I wouldn't have changed my experience for the world.

The Realization

Eventually I came to a point where I realized I wasn't living my life the way I wanted to live it.  I found myself becoming unhappy and stressed.  I felt stuck in something that was awesome on paper but didn't provide the life challenge I was looking for, I wasn't leading the lifestyle I wanted, and I was spending very little time doing the things I loved to do.  

So where most would just suck it up, complain, forge ahead, and perhaps buy things (possibly things they can't afford) in hopes of creating happiness...  I decided to take the reigns of my life and live the lifestyle I wanted and ignore what I was "supposed to" do.

The Action

I'll be the first to admit, it was one of the scariest things I've ever done. I was constantly looking for validation that I was doing the right thing, and questioned my actions.  It was a slow start, it took some time, but I had a plan and I executed it to perfection.

I can go on about the whole process I went through and the mental, physical and financial challenges I faced for hours, but the point is, don't let what you're "supposed to" do, dictate how you live your life.  Figure out what you want, go after it, and don't let anything get in your way (including yourself)...

Now I'd like to make a quick clarification. This doesn't mean you need to be impulsive.  Create a strategy, think through it, and make sure other decisions in your life are inline with your goal.  It might take some time, and you might have to sacrifice some things to get where you want to be, but I promise its worth the investment in yourself.

Here's a small excerpt from Nate's book that prompted me to write this post... In the previous section he details what a hero is and is not. I've highlighted a few things that I really liked.

Where Are All The Heroes? by Nate Green
It's like most of us are in a state developmental limbo between school and supposed responsibility. (If you aren’t careful this “limbo” can go on until you die.)
We've never taken the time to define what our values are, and all the old credibility indicators — graduating college, settling into a career, getting married, raising a family — have disappeared.
What's left is a gap most of us fall with apathy, bad booze, boredom, and shitty jobs. Consider this:
• College is leaving us tens of thousands of dollars in debt and won't guarantee a job.
• Since 1970, the number of young adults moving back home has increased 50 percent. Nearly one in five twenty-somethings move back in with their parents at some point.
We don't know what we're working for. We don't know what to expect. We don't know what our lives should be like.
So we blame the economy, our parents, our shitty luck, or other people.
We should blame ourselves. 
Don't have the body you want? Your fault.
Working a job you don't like? Your fault.
Shitty grades in school? Your fault.
Up to your eyeballs in debt? Your fault.
It's all your fault. But this is actually great news.
Because it's your fault, you can take responsibility for it. And if you take responsibility for it, you can change it.
Even if we have other parts of our lives figured out, most of us are likely neglecting other vital areas.
Have a great body? How's your financial situation?
Making a ton of money? How are your relationships with your friends?
Life of the party? Are you truly happy or are you just putting off the “real world”?
The goal, mind you, isn't to become complete. That's impossible.
The goal is to seek experience, fulfillment, and fun. The goal is to feel good about ourselves and the lives we lead.
So let's start there.
It's time to take control of your life and do what you want to do.
It's time to make your own luck. It's time to become your own hero.
If you like what you've read, make sure you download his eBook here.

Tuesday, February 15, 2011

6 minute workouts?

Hitchhiker: You heard of this thing, the 8-Minute Abs?
Ted: Yeah, sure, 8-Minute Abs. Yeah, the excercise video.
Hitchhiker: Yeah, this is going to blow that right out of the water. Listen to this: 7... Minute... Abs.
Ted: Right. Yes. OK, all right. I see where you're going.
Hitchhiker: Think about it. You walk into a video store, you see 8-Minute Abs sittin' there, there's 7-Minute Abs right beside it. Which one are you gonna pick, man?
Ted: I would go for the 7.
Hitchhiker: Bingo, man, bingo. 7-Minute Abs. And we guarantee just as good a workout as the 8-minute folk.
Ted: You guarantee it? That's - how do you do that?
Hitchhiker: If you're not happy with the first 7 minutes, we're gonna send you the extra minute free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B".
Ted: That's right. That's - that's good. That's good. Unless, of course, somebody comes up with 6-Minute Abs. Then you're in trouble, huh?
[Hitchhiker convulses]
Hitchhiker: No! No, no, not 6! I said 7. Nobody's comin' up with 6. Who works out in 6 minutes? You won't even get your heart goin, not even a mouse on a wheel.
- Something about Mary

Classic movie!  Truth is you can get a workout in 6 minutes, and I strongly encourage it.  Don't confuse what I'm saying, longer duration workouts are awesome and you should plan on 1-3 per week time permitting.  But a quick 5-15 minute workout can really provide a lot of benefit, especially to those with very little free time. Here are a few reasons...

  • You can pack a lot into 5-15 minutes if you shorten those rest periods. 
  • Everyone has 5-15 minute they can spare during the day.
  • You can train more frequently throughout the week.
  • You don't need a lot of equipment (think body weight exercises, bands, weight vests).
  • You don't need to go to the gym to do it.  I use my living room or patio.
  • If you focus on working as hard as you can in that block of time and create lactic acid in the muscles you'll create an "after burn" effect which will allow you to continue burning calories at an elevated rate for the rest of that hour.  
  • You'll be promoting recovery from previous workouts by increasing blood flow to sore areas as well as insulin sensitivity.
  • Increased insulin sensitivity means better carbohydrate utilization.
  • And probably most important, actually feel good after a workout!  Not sure why we've got it engrained in our heads that we need to feel beat up after every workout.  But with a shorter workout, you'll release all those hormones/endorphins that make you feel good and promote recovery, without completely exhausting your nervous system. 
Stay on the look out, i'll be posting a bunch of great (SHORT) home & gym workouts that I do myself and encourage my clients to perform.

Monday, February 14, 2011

Lost Focus? 5 techniques to make the most of your day

I was recently reminded of a bunch of de-stressing/time-management techniques that I've been using for a while... It can be applied to all areas of your life, and help you maximize your time in the work place, and MAKE time to train and stay active.

When I start to lose focus, or I find myself working on several projects at once and finishing none, or when I look back on a day and wonder what I actually accomplished, I always do the following.
1. Breathe. That's it. Just breathe. Sit in a quiet place for at least 10 minutes, close my eyes and think about nothing. Forget work, the gym, forget the bills, forget the deadlines and issues awaiting you, forget the 10-14 hour days this week. Just think about breathing. You will be amazed at how well this will calm you down and get your mind centered.
2. Write down my goals for the day/week/month/year.  Writing these down will likely be an eye-opening experience as you start thinking about how 80% of your daily activities are NOT in line with your goals. Keep this piece of paper in your wallet or purse at all times and revisit it often.
3. Make a to do list. On a separate piece of paper, write down absolutely everything that you have on your mind that you need to do. This is called a brain dump. Free your mind from having to remember anything. Put it all on paper. 
4. Identify the important tasks....Those things on your list that are in line with your "Goals" list from number 2. Any tasks that are not aligned with your "Goals", either eliminate the task or the project associated with that task, or delegate the task if it is still something that must be done. YOU should only do things that advance your Goals. 
5. Do the things on your list. Now that you have written down those things that advance your Goals, you should be able to power through the list much faster. Check them off one by one... nothing feels better then a to-do list that's got a bunch of check marks on it. 
When you do this, you are ensuring that you are working ONLY on the things that are in line with your mission. Thinking about the things you need to do, rather than doing them is a lot like rocking in a rocking chair. It gives you something to do but it doesn't get you anywhere.
You MUST stay focused. In this world of "Noise", it's easy to go off on tangents. Refocus on the things that are important to you and you'll soon be reaching ALL of your goals and setting new ones.
Oh yeah... and Happy Valentines day!

Friday, February 11, 2011

Home Band Training Workout Chest Back

Here's a great home band training workout to perform on "off" days from the gym provided by Dave Schmitz.

Set up is simple, connect one band to a high position for the first exercise and a low position for the second exercise.

Exercise 1: Band Bent over Lat Pulldown
Exercise 2: Single Band Chest Press

Perform Each exercise for 1-2 rounds of 6 sets:

  • 10 sec work 
  • 3 sec rest between each set
E.g. Perform Exercise 1 for 6 sets. 10 sec work, 3 sec rest.  Rest 30 seconds before repeating for exercise 2.  If you've got the energy for it, repeat the circuit over again.

Intermediate/Advanced start with either a light (purple) band or a Average (green) band.
Beginner/Intermediate start with a monster mini (black) band or a Mini (red) band.


Monday, February 7, 2011

Nutrient timing and fat loss

If you looked at what's going on inside your body in the middle of a workout, its absolutely awful.  You're essentially beating your body up, taxing your nervous system, and tearing apart muscle fiber...

Well why is it so good for you?
Because over the next day or two, assuming adequate recovery (sleep, foam rolling, nutrition, etc), you're muscles start to increase ins size or density, become stronger, you've improved how your body responds to insulin, increase your metabolism, etc.

My point here is, if you're strictly beating yourself up in the gym and not working on improving your nutrition and recovery techniques, there's a good possibility you're holding yourself back from achieving the results you want.

From a nutrition standpoint you've probably heard it before... Get a protein shake in within 30-60 minutes of your workout.

It's worth the reminder... (Continue reading females!)

Why a shake?
You can certainly use whole food, but here's a few reasons why a shake would be a better choice:
  • Portable: there's no excuse you can carry a shaker with you with powder and fill it with water.
  • Speed: Whole food takes awhile to break down in your stomach, whey protein is quickly broken down and absorbed into the blood stream. Sugar, hits the blood stream extremely quick, and releases insulin which shuttles the nutrients to your sponge like muscles post workout.
  • Cheap: The cost of a scoop or two of a post workout shake is much cheaper than purchasing a healthy meal. Save the healthy meals for an hour or two after your workout.
  • Time: It takes moments to put a scoop into a shaker.  It can take hours to prepare and store food. 
Now I mentioned "sugar" above... I know what you're thinking...

Don't carbs make you fat?
Not necessarily... if you take them immediately after exercise they are highly utilized by the body, drastically improve your recovery time, and help to reduce soreness.  

Most people know by now that the way to recover is to take protein before and after training. Research into nutrient timing has shown that you recover up to two times faster as a result. But new research shows that if you are NOT getting a 2-to-1 carbohydrate-to-protein ratio after your workout … you are NOT getting the full weight loss benefits! Read more about carbs here... 

If you're looking for a great post workout (Gluten Free) shake, do yourself a favor and check out Pro/Grade Workout.

You still have a little time to save 10% on the ENTIRE store. Just be sure use coupon code "super10" at checkout.


So you want to be a personal trainer

Sorry I haven't posted in a while. Working on some new material, but I came across this video and it had me in tears laughing...