February
24
2012
So, what is a suitable fitness topic these days, especially for a brand new blog? “Keep it simple stupid,” comes to mind. I suppose a reader can’t get anywhere without initiating some sort of fitness program. But what comes before that?
If you are like the majority of Americans, you have a few pounds to lose. For some, these pounds represent vanity: looking great in a bikini, or shirtless. There is nothing wrong with this goal, as long as you maintain some level of humility. For the majority of Americans however, including some of my clients, these more than few pounds represent life. That’s right, L-I-F-E. Young men and women are on the verge of diabetes, high cholesterol, hypertension at an alarmingly high rate. Juvenile diabetes has been on an incline for decades. It can only be described as an epidemic, but one that receives much less national fanfare than even the common flu.
The cure for these potentially deadly effects of obesity does not lie in some pill or vaccine, however. The simple answer, the one tried and true cure all lies with one word- MOTIVATION, and lots of it. As with anything you want to accomplish in life, without it, nothing else will follow.
If you have it, now you have to ask yourself, why do you want to lose weight? Vanity, disease prevention, pain relief? How serious are you? There is a lot of misinformation about health and wellness. It’s no wonder dropping body fat is so difficult- low fat, low carb, and calorie restrictive diets, P90X, Crossfit, Insanity, etc. Motivation is great if you have enough to sift through the BS, filter and interpret the science, and execute the proper program for you. But, I digress. That is for another article.
Back to MOTIVATION. If you don’t have it, ask yourself the important question- WHY? What is stopping you from becoming the man or woman you want to be? My motivation is simple- PROTECTION. I want to be able to protect the things I value in life- my family, friends, my home, myself, for that matter. As a firefighter/paramedic, I need to have the capacity to protect the citizens I serve. I am truly never “off duty,” regardless of whether I am in uniform or not. I don’t want to be stuck not being able to perform because someone’s life may depend on my ability, or lack of it, if I am not diligent.
I want to be able to protect my future children from harm. It’s not just a matter of physical dangers. Protecting them means setting a good example by conveying discipline, strength, stress management, etc. Children imitate behavior. If you are slothful, frantic, indecisive, and a victim, your children will be too. I want my future children to be proud of their father and strong within themselves. It’s a tough world out there. Do you want your children to be unprepared? If you don’t do it for yourself, parents/future parents out there, do it for them.
We chase comfort like moths to a flame. Technology makes our lives easier on many levels. Doing it “the old fashioned way” is too difficult. In one sense, the advancement of humanity through technology displays our mental abilities and pushes the boundaries of what we used to think was not possible. What about our physical abilities, or lack thereof? Are you overweight? Have high blood pressure? Take this pill. Oh wait, insurance will pay for lap band surgery. Nevermind a proper diet, a little self control, and exercise. “I have a fat gene so I’m genetically predisposed to my current condition.” Nevermind the sodas I drink daily, pitchers of beers I consume nightly, desserts I devour regularly- the problem is, I am fat because it is encoded in my DNA.
What makes us human, the thing that separates us from animals is this- the ability to make rational decisions, the ability to CHOOSE. Barring a tiny percentage of the population that actually have genetic disorders, you are where you are because you have made the wrong choices. You have made the easy choices. Grabbing that candy from the jar at work multiple times daily is easy. Overeating and not displaying any sense of discipline is easy. Going out to eat instead of prepping most of your meals is easy. Sometimes, we need to do things the old fashioned way. We need to roll up our sleeves and get down and dirty. We need to place ourselves in situations of discomfort and succeed. Whether it’s lifting weights, training for a race, or working towards the promotion, the one common bond necessary for success is hard work.
Stand up, be accountable for your past mistakes, and vow to be a better you. Don’t wait for the new year, or a month before a vacation or wedding. Decide to take the challenge on right now, at this very moment. Do it because you want to be a role model. Do it because you don’t want to die before 50 years of age. Do it to get off your hypertensive medications. Do it to get the promotion you deserve. Do it because you want the man or woman of your dreams. Do it for more confidence. Do it to live, to really live a full and eventful life. Don’t be afraid of failure, envision success. There is a world of possibilities, infinite things to see and do, and people to meet. When you are unhealthy, you can’t even imagine what else lies out there because you are perpetually unhappy, whether you realize it or not. You can’t achieve without some semblance of health and wellness. I promise you, life will taste so much better when you remove the barriers that are preventing you from BEING. You can’t call it living when you are shut in your home, on the couch, unable to DO. So get out there and DO! I hope to help you get started on your journey. If I’m lucky, I will be there for the ride…
February
24
2012
FOR NEWBIES
Finding a good personal trainer This is a tough one. A good personal trainer may be the key to a lifetime of health and wellness, or the sole reason you stop exercise before you even get started. There are certain character traits that a personal trainer should have, and some things that they should never do. You, as a client, must also have certain qualities. When looking for a good trainer, here are some tips:
1.DO look for a trainer with a national certification, and/or a degree from an accredited college in sports medicine, kinesiology, exercise science, or related field. There are certifications out there that you can pay for online, take a simple test, and receive through the mail- not good enough. Ask them for some client references.
2. DO look for a trainer who performs a proper initial assessment, including health history and baseline vital signs.
3. DO hire a trainer that takes the time to explain each exercise and its proper execution.
4. DO hire a trainer that won’t BS you when you ask a question. Most of us hopefully have a decent BS detector. The sign of a good trainer is one who knows his/her limits, and will take the extra step to research the answer and get back to you later. Another name for this trait? Humility.
5. DO hire a trainer that can recognize a potential injury and will modify your workouts accordingly, and/or recommend you see a professional for further treatment.
6. DO hire a trainer that will push you to your current limits and progress past them in a safe and effective manner.
7. DO hire a trainer that will address your postural and muscular imbalances.
8. DO hire a trainer that is cognizant of your goals and will tailor your workouts accordingly.
9. DON’T hire a trainer that aims to make you so sore you can’t move for 3 days on your first workout together.
10. DON’T hire a trainer that is consistently late and sloppy with his/her own fitness level. Barring injury, there is no reason why your trainer shouldn’t be in decent shape. In other words, look for a trainer that practices what they preach. Conversely, a trainer with an amazing physique may not be a great teacher.
11. DON’T hire a trainer that ignores the basics when you are a beginner. If you can’t do a proper push-up, squat, pulldown, lunge, deadlift, or shoulder press, there is no way you should be performing advanced exercises meant for a seasoned athlete. Why perform these on a bosu ball when you can’t even perform on solid ground?
Being a good client
Just as it is extremely important to find a trainer with the right certifications and personality traits, it is extremely important for you, the client, to be accountable to your trainer and to yourself. Here are some do’s and dont’s for clients:
1. DON’T be late. This is a huge problem for people who work on a schedule. Their time is just as important as your own. In fact, their time is literally money. Don’t mess with their bottom line. We know that every once in a while, things come up that cannot be avoided. However, if this a consistent problem of yours, don’t expect to be a client for much longer. Notify your trainer ASAP of your pending lateness or cancellation!
3. DON’T be afraid to let your trainer know something hurts. You will know the difference between pain due to lactic acid building up in your muscles, and pain in a joint or spine. The latter is something you want to voice early.
4. Related to #3, DON’T push past “bad” pain. For example, knee, elbow, and shoulder pain can lead to more serious injuries later on, if not addressed early. I have had clients tell me about shoulder or elbow pain weeks after the fact. Of course, the results were not good. It can lead to a delay in goal attainment and be a real hassle to deal with.
5. DON’T be afraid to work hard. You may be pushed past your physical and mental limitations, but this is a good thing. Progress does not come easily, in any aspect of life. It’s nice to know you earned your stripes. I promise you, it will pay off with a better physique, self-confidence, increased stamina and vitality, and improved health and wellness. All these things transfer over to other aspects in life, like that promotion you deserve, or the healthy relationship you desire.
6. DON’T be afraid to befriend your trainer outside of work. Sometimes, trainers and clients exchange personal information that they don’t reveal to their own closest friends and family. Some of my clients have become very good friends and we have helped each other through rough patches. Just remember, there is also a professional relationship. Keep that separate.
7. DO check your ego at the door. It doesn’t matter what other people in the gym lift on certain exercises. That’s their hard work paying off. You shouldn’t expect to be able to do too much right away. Don’t be embarrassed about the weights you lift. No one is snickering and staring at you, trust me. Also, realize that pushing limits can be uncomfortable, but associate that feeling with positivity, not frustration and anger.
8. DO master the basics before moving on to more advanced exercises. A proper push-up, squat, deadlift, pull-up, row, and shoulder press are all basic movements that are foundations for more advanced exercises with similar motions. ALWAYS maintain a neutral spine.
9. Related to #1, DO be on time, which means be 10 minutes early for your appointment. You don’t want to use up your training time to warm up. A good trainer wants to give you their all. Show up early and maximize your session.