Out of the ordinary

When was the last time you drastically changed your training routine? In order to break plateaus, ruts, and to challenge yourself, try including functional training into your routine. Incorporating movements that you might encounter during daily activity(beginner-novice) or movements from athletic activity (intermediate-advance) can take your fitness to the next level. The level of intensity is a matter of preference or particular goal. A supervised boot camp, boxing, grappling, or sport specific training regimen is an effective way to keep your training fun and challenging. Training in a group setting can also fuel your competitive juices and motivate you to achieve more.

I am currently developing an extreme conditioning program called Gladiator Trials. The program incorporates functional strength and muscle conditioning routines designed for high level athletes and individuals seeking to push themselves beyond the limit!

What about dad?

Cancer is a disease that impacts millions across our country. Effort have been made to raise awareness and encourage individuals to get tested in order to fight cancer in its early stages, or prevent the onset of cancer all together. Many are familiar with the pink ribbon campaign, and heightened visibility of breast cancer through the efforts of organizations like the Susan G. Komen foundation. But what about cancers prevalent in males of our society? What about dad, brother, uncle.....

October may be breast cancer awareness month, but many don't know that September is prostate cancer awareness month. The prostate has been found to be the most prevalent area of cancer in males, and cancerous glands can contribute to the spread of cancer throughout the body. There are some simple principles to remember in order to ensure improved prostate health.

• Adding flaxseed oil to your daily diet- approximately 2 teaspoons/day
• Vitamin E- 400IU/day
• Vitamin B6- 100mg/day
• Saw Palmetto- 160mg/day

REDUCE RED MEAT CONSUMPTION, DAIRY, CAFFEINE

So don't forget about dad! Encourgae him to get tested, and implement these nutrients to improve life long health.

What do you mean you Can't?

What is hold you back from reaching your goals? The key component to achieving any goal, fitness or otherwise. Is developing and maintaining the proper attitude and frame of mind. Too often, at least in the beginning, I hear from clients that they "can't" do something. I have banned this and all other negative words from my training sessions. A task may be challenging or difficult, but that does not mean that one "can't" overcome that obstacle. Achievement is about establishing small attainable goals, reaching them, then setting new goals to surpass.

Too often individuals want to lose weight or improve their level of fitness in an unrealistic time frame. Perspective is necessary to proper thinking. Be realistic about the physique you wish to achieve. If you are genetically predisposed to a particular body type, then strive for the optimal level of fitness appropriate to you. Hard work is always key, along with the proper plan. But the factor that trumps all else is consistency. Constant improvement is the path to achievement, which is why I encourage you to Improve 1% Everyday!

All Calories are NOT created equal

The "advent" of the 100 Calorie Snack packs have posed a new challenge to my line of work. Clients have begun to justify eating cookies, muffins, etcetera, with the statement, "It was only 100 calories." Empty calories provide no nutrients. Calories from saturated fats do not contribute to building a body that burns fat and provides a lean appearance. Like I always say poison, even "only" 100 calories worth, is poison. (A little bit of poison) Don't be a victim of marketing and packaging. 100 calories may be better than 500. But the goal should be "best" not "better." Eating is not that problem, its what you eat. Instead of eating so called snacks, eat mini meals. Snacks often invoke the thought of snack food (salty or sweet). So think of your meals by number, 1, 2, and so forth. The first step to changing your diet and your body, is to change your mind!

Improve 1% Everyday!

What Good are Appetite Suppressants?....None!

I challenge anyone that might claim that excess body fat or obesity results from being hungry. Hunger has nothing to do with the food choices we make. Thus, appetite suppressants are nothing more than another drain on your wallet. Let's start out by defining hunger.

Hunger: a compelling need or desire for food; a strong or compelling desire or craving

Using this definition, we can now make the distinction between a need versus a craving or desire. We need lean protein, whole grains, fruits, and vegetables. Individuals crave sweets, high fat, and salty foods. To survive we must satiate need, and from time to time we can indulge. The next time you decide to consume an item, determine whether you are suffering from hunger or craving?

So, what good are appetite suppressants? You tell me. One must eat to lose! Don not suppress you appetite, but your cravings for the wrong food. EAT.

Improve 1% Everyday

The Biggest Liar

Once again TV is deceiving those in need of help. The Biggest Loser aired the most preposterous claim I have heard in a while. "30 lbs lost in 1 week." Sorry this is just impossible unless.................you have just lost a leg. There is no way that his is healthy. Furthermore, it is blatantly irresponsible of the trainers and the show to make this statement. False hope is no hope. A weight loss of 2lbs/week is optimal, there are instances where athletes drop weight for competitions. But again, these are athletes. Biggest Loser contestants are nowhere near athletes. Lose weight, but do it the safe way. Improve 1% Everyday!

WAKE UP

Once again the nonsense that fitness sites and so called gurus spew continues to deceive the uninformed. Let me preface the following by reiterating that THERE ARE NO SHORTCUTS. Hard work and attention to nutrition are the cornerstones of true fitness. Gimmicks, contraptions, etc. only blur the truth of what it takes to achieve your goal. Hard work, and COMMON SENSE are the only way to improve. Understandably there are some that do not possess adequate knowledge, so here is a simple tip for you......RESEARCH! Ask an expert, surf the web (for reputable sites), and read literature. Many do more research on a car that they intend to purchase, than their own body. Where is the logic? Here is the latest "easy way" to lose weight.

"Drinking hot water, then cold water, and repeating helps you speed up your metabolism and helps you lose weight."

RRRRRRRight!?
Unfortunately, there was a health site that actually made this claim. Now, there is no doubt that water is a vital part of a health fitness and nutrition regimen, but simply alternating temperature to lose weight? There are studies that show that drinking cold water burns calories (about 10-12) through your body assimilating the water to your body temperature. But this does not mean that you can all of a sudden skip a cardio session or have that big slice of cake. Drink plenty of water, eat well, and exercise..........Period

Improve 1% Everyday!

Shortcuts?

With the wealth of supplements (legal & illegal), pills, powders, and drinks, the path to one's fitness goals can be confusing. But the bottom line, regardless of what you decide to ingest, is that you must work hard to achieve the physique you desire. Insane Fitness is not about shortcuts, but about pushing yourself to the limit and beyond. Reaching the next level only occurs through breaking mental barriers to obtain physical results. Make no mistake about it, there are some that cheat to get ahead, but they too have a price to pay. You only have one body, and the body never lies. What you put in is what you get out. Stop fooling yourself into thinking that the latest diet or workout will transform you overnight. SHUT UP AND TRAIN! Put in the time and put in the work. Only then will you reach the next level.

Gym rats stop kidding yourself........If your routine sacrifices form for gains in ego, you will never reach the summit of your fitness goals. I witness guys in the gym doing an entire workout with partial reps, never completing a full rep range. They grunt and yell and breathe heavy, and their routine would not suffice as a warm-up for serious lifters. For the uninitiated (AND THOSE THAT ARE JUST TOO MACHO) hire a trainer (A GOOD ONE) and learn the technique. Your gains will come much quicker with proper instruction. Now I am not suggesting that you put on a leotard and join a step aerobics class. But team up with a professional that can guide and push you. And for those still to stubborn to hire a trainer, CHANGE YOUR ROUTINE! Instead of hopping on a bench and throwing up some plates, complete sets of 100 push ups and then perform sets of 100 squats. You might find that you are not the tough guy you thought you were.

Just a thought.

Improve 1% Everyday!

Form First

In efforts to increase mass, strength, or performance, many sacrifice form and mechanics for perceived gains. Don't fool yourself, get the form right in the beginning and the function will follow. If your perform and movement with the intent of working a particular muscle group but allow others to dominate, then all of the grunting and cursing is for nothing. Don't be a "tough guy" (or girl) lower the weight and get it right the first time. There are some routines that allow some measure of "cheating" or broken form, but this should be undertaken with real intent. In other words don't explain horrible form by claiming you are doing some modified form of cheat principle or overload training. THERE IS A DIFFERENCE. Overloads and Power Rack training routines are a great way to add size, identify weak/sticking points, and get a good pump.

Improve 1% Everyday!

Workout Time Table

I am often asked how long a workout should last. My answer to that is not too long and not too short. The focus should be on the work to be done. If you complete your training routine in a half hour, then that is how long you should workout. But I don't think any session should last 2-3 hours. That's not working hard, that's working without intensity. Some sessions can last a decent amount of time, but that should depend on the routine and number of training partners. Not some arbitrary time established. Training insane, is training with little rest. Even when pushing big weight, rest should be minimized. Allow enough time for recovery (1-2 min), not for a conversation.

Improve 1% Everyday!

Get Big!

Are you using incremental training routines? Stop calculating calculating weight and percentages! Slap some plates on the bar or press and push yourself. The only way to put on some real size is to lift heavy weight. Simple I know, but too often people are concerned with a particular regimen. Experiment, be creative, but most of all be different. You know your body better than anyone so push it harder every workout.

Improve 1% everyday!