Thursday Nov 12th 2015 Workout log

Workout log

Getting prep for the Alumni game this weekend  So staying away from the weight and lots of cardio today.

Jump on the treadmill
Run @ 7.5 mph for 3 mins, walk @ 3 mph for 2 mins
repeat for 45 mins

Just trying to get a good sweat going open up the lunges for this Saturday.

How Heavy is your Glass?

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: “How heavy is this glass of water?” Answers called out ranged from 8 oz. to 20 oz. She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.” It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down!

5 Things you need to do have a healthy back

5 Things you need to do have a healthy back 

  1. Avoid seating in the same position for long periods of time 

Staying in the same position for long period of time can cause ligaments and tendons to slow stretch over time. The laxity that it creates will cause more instability. with the vertebrae. So if you do have to sit fidget like there is no tomorrow.

2.Avoid stretching as soon as you get out of bed 

Getting out of bed and immediately going into a hamstring stretch could be the final nail in the coffin for your back instead stand up reach your arms overhead and take 2-3 deep breaths. This will allow the vertebrae disk in your spine to normalize to the weight of your upper body. Remember you were sideways for 8 hours give your body time to adjust.

3.Exercise or move with improper movement patterns 

Exercising or moving improperly is a no brainier for back pain. If you are unsure if you move improperly go find a good coach or trainer to evaluate your movement and make sure you moving more from your hips and not your back. Pay attention to how you pick up objects daily as well because that can cause a back blow out like not tomorrow.

4.Living a sedentary life 

Weakness in the musculature in your core and back is the number one reason injury occurs. Go get some exercise lifts some weights and be happy. If you don’t know how( please don’t assume) go get some professional help.Even if it’s for 1-2 sessions just to get the basics down.

5.Not performing proper core training 

Dr. Stuart McGill is the leading expert in lower back disorders. He states that person with proper core training can hold a 2 min plank with ease. If you can’t hold a 2 min Front plank your core training is wrong…  So you better get to planking

The Daily life of Strength Coach

The daily life of a Personal Trainer

If interested in going into personal training or Strength and Conditioning at College or Sports Performance facility. I will lay out one of my busiest days. So that you can have an idea of what you may be doing on a daily basis. I do love my job and I wouldn’t trade it for the world.

3 am

  • Wake up turn off alarm
  • Eat Breakfast Oatmeal and scrambled egg whites, breakfast of champions( I prefer bacon and pancakes)
  • Grab uniform, lunch, and other important items
  • Leave for work 3:50-3:55 am

4 am

  • Arrive in the dark stumble around until I can reach the lights
  • Stumble through the dark turn lights on tv’s and collect laundry
  • Stand in middle room with superman poise try to build up confidence and get ready for the day( don’t feel any different)
  • Get ready for first personal training client

5 am

  • First training session sets tone for the rest of the morning
  • First session goes smoothly( feel good highly motivated decide to write a training program

6:00 am

  • 6:05 am return to desk start layout of training program.
  • 6:08 am remember Laundry needs to be changed and folded
  • 6:25 am get back to computer decide on color of template
  • 6:30 am get distracted by email
  • 6:50 am Get ready for next client

7:00 am

  • Client show ups 10 mins late.( they apologize for being late.)
  • 7:59 finish training client

8:00 am

  • 8:05 am check laundry again( I swear we are getting low on towels)
  • 8:12 am Get back to desk start work again on training program
  • 8:15 am reach desk stomach start growling decide to eat lunch( yes lunch at 8:00am)
  • 8:40 am finish lunch time to get ready for next client

9:00 am

  • 9:00 am client arrives for training
  • 9:55 am finished training client

10:00 am

  • 10:00 am put away equipment and check on laundry
  • 10:05 am make way back to computer to get working on training program
  • 10:25 am Co-worker ask me to review document.
  • 10:35 am review document, then back to work on training program

11:00 am

  • 11:00 am get tired of sitting down go walk around facility and check laundry
  • 11:10 am back at desk working of training program
  • 11:40 am tired of sitting again walk around facility again.
  • 11:45 am time to set up for my next client

12:00 pm

  • 12:00 pm client arrives decide to experiment with some new exercises
  • 12:55 pm finish training client( client has hard time walking after training session)

1:00 pm

  • 1:00 pm  Staff meeting( confidential information)
  • 1:50 pm meeting over

2:00 pm

  • Get a quick workout 30-40 min workout
  • 2:45 pm get showered and cleaned up

3:00 pm

  • 3:00 pm run out to QT to get a “Healthy Snack”
  • 3:20 pm  Start putting the finishing touches on training program
  • 3: 50 pm perform cleaning duties

4:00 pm

  • 4:25 pm get ready to co-coach the group training session
  • 4:30 pm help co-coach training session

5:00 pm

  • 5:25 pm finished co-coaching session
  • 5:30 pm start cleaning the rest of facility and putting equipment away

6:00 pm

  • 6:15 pm finish with cleaning duties transfer laundry
  • 6:30 pm grab stuff time to head home

That is the life of a personal training/ strength coach. Everyone schedule  does change around constantly and you will have to be very flexible just in case something does come up. If you want to get into this professional feel free to ask me I will be more than happy to help you out.

Why Discipline is better than Motivation

Motivation fades Discipline is forever

Getting and receiving motivation daily is a great way to start the day. It helps put you in a proper mindset for the day. Motivation help get the ball rolling for many is the hardest step. The only thing about Motivation is that it is feed of emotion. Some writers have said that emotion creates motion. That is true I will not deny that a lot has been accomplished when someone is either really angry or really happy.

The problem with emotions is that they come and go. The flee away and can change immediately based on events that happen in your life. For example you can had a terrible day at work and your boss chews you out about a problem that was not your fault. So you go to the gym to burn off some steam. The second before you begin tearing the gym up  you get a text/email/ or call  from your boss he apologizes for chewing you out. Now all that pent up emotion has been dissipated. Now you have this mediocre at best workout because you no longer have emotion driving you. Emotions are a double edge sword.

Discipline is what you need in your life. I look at discipline as rules that I have set in place that will not change no matter the circumstances. If I tell myself I will run intervals for 45 minutes. I will run intervals for 45 minutes period. I make a rule that I will eat protein and vegetables at every meal. You can look at my plate and see that I will be eating Meat and Veggies at every meal. Discipline can spread through many different areas of life such as: relationship, finances, nutrition, exercise, self-improvement, and social life.  Having discipline will help develop habits. Habits will create the person that you are today. Discipline does not rely on emotion. It is a separate entity that works regardless of your emotional state. If you had a wonderful day/ or your worst day you will still do what your suppose to do.

Discipline equals Freedom.

Benefits of Slow tempo Lifting

Here is a quick Training tip in regard to lifting tempo.

Slow Tempo
Slow tempo reps are utilized by people who are trying to build muscle mass.  Any repetition that takes longer than 4 secs is slow tempo. The slow tempo will help dissipate energy that is stored in ligaments and tendons in the bodywi; and will force the muscle to work through the entire range of motion. Incorporating slow tempo training is a great way for beginners to learn proper lifting form while working on core stability.  I recommend Goblet squats, push-ups, barbell(or dumbbell) Stiff leg deadlifts, and Inverted rows. 4 x 10 on each exercise with very slow tempo( at least 3 secs down and 3 secs up ).

Try this Circuit
Goblet Squats 4 x 101001-goblet-squat-483x300

Push ups 4 x 10classic-push-up_push-up-variations

Barbell Stiff Leg Deadlift 4 x 10 Barbell Stiff leg deadlift

Inverted Row 4 x 10 inverted row

Principles I use when training new clients

When I am training new clients I follow a certain protocol. I developed this protocol out of experience with working with people and athletes for the last 5 years. My principles are Movement, Core strength, Strength Training, and Conditioning.

The first thing I do when I get a new client is establish a movement baseline. All I care about is how well you move or don’t move. I will use the Functional Movement Screen( FMS ) with people that can complete all 7 test without hindrance.


From the FMS I can learn your quality of movement.  If you quality of movement is high your chance of injury is decreased. This is by far the most important principle. If your client is not moving appropriately they will injury themselves. An injured client is a unhappy client. For the first month I am hammering how you move lots and lots of cues and adjustments and repetitions of bodyweight to low resistance, mobility, soft tissue work is done. Helping the athlete develop awareness of the body. I do not perform a lot of “corrective exercises” I just do basic movements and keep making adjustments until the athletes gets that “ah-ha” moment.

Core Strength

Core strength is very important. I define the core as the area from the base of the neck to above the knees. The core is the root of all movement with out it you are sunk. A lot of core training is teaching the client how to breath. Properly breathing helps to align the body properly. With improper breathing comes improper movement. The core musculature has two purposes first to create movement. and second to resist movement. I train the core for both facets. I perform a lot planks and strongman exercises yolk carry, farmers walks, planks, and other variations of core exercises. Once my client is able to perform a proper plank for 2 minutes I know they are ready to handle high resistance strength training.

Strength Training

Strength is the foundation for all athletic performance.  I want my clients to be strong relative to their body weight. I have strength standards for both men and women. All my strength standards I took from Dan John and modified based on my own experience. The standards are based on the 5 movements of the human body: Push, Pull, Squat, Hip Hinge, and Carry. Each movement is based on your body weight. So my clients have two choices 1. Get stronger in all the movements, 2. Lose weight.  Some people will need either or a combination of both.


The last principle is conditioning. The reason why I have conditioning last is because running, cycling and swimming put an immense amount of stress on the body. If you body can’t move properly, or is not strong enough to resist the stress it will break down. Getting the body ready for conditioning is very important to insure that my clients stay injury free.

These are my principles when I am training clients this is to insure that they are happy and injury free. If you have any questions feel free to ask me anything.

4 Things you need to manage to live a healthy and high performing life.

This is a list that I have thought about that all people need to improve the quality of their life and get the most out of their daily life.

  1. Nutrition 
    As the old saying goes “You are what you eat.” Nutrition is vitally important to the well being of your life. Even in present with the abundance of food and information. We are still plagued by many preventable diseases. Many of these diseases can be managed through proper changes in diet.  This is why it is even more important  for you to get your nutrition in check. Easy changes that need to be made to your diet. Drink water…. Period Plan and simple either your drinking water or drinking water. Most people don’t consume enough water on a daily. If you need  a guide line  Men need 3 liters and women need 2 liters of water daily. Protein and vegetable( corn and peas do not count) at every meal.
  2. Exercise                                                                                                                                      If you have a sedentary job or a job period. You need to get daily exercise. When I say exercise. I don’t mean jumping on the elliptical for 30 mins while watching Netflix.  Exercise that requires physical and mental focus. 1 hour a day should be committed to build up a good sweat and putting resistance against the body.  As you age you lose muscle. You lose muscle, you lose strength, no strength means unable to get off the toilet. Once you lose your ability to get off the toilet you end up in the nursing home. Do you want to end up in a nursing home? Then go lift weights and work up a serious sweat  5 days a week. If you don’t know how to workout go find a personal trainer and they will make you sweat.
  3. Stress                                                                                                                                           Everybody  has stress. Many people do not show that stress but inside they are fighting the secret war. Learning the ability to manage stress is key to healthy life.  Stress will always be in your life. Not allowing stress to control you life is Key. Many chronic diseases stem from people who are unable to manage stress daily.  Finding an outlet to alleviate pent up stress is very important. Some people exercise, use the arts, or meditate. Find a way to get rid of stress. Sometimes  that means making major changes in your life such as: cutting people off, Moving to a new town, quitting a job/hobby.  Mental and Physical stress manifest the same way in the body. If you are stressed about something it will eventually wreck you body in the long term.
  4. Sleep                                                                                                                                            If you don’t sleep 8 hours a night you are doing a disservice to your body. I understand that you want to finish that football game or see if someone will finish the course on the next Ninja Warrior. Your body needs rest. Rest is important to allow the body to recover and rebuild from the day. Many people get between 4-6 hours of sleep and then chug down a boat load of caffeine and sugar to get through the day. Eventually your body will force you to crash. Allowing the body to restore itself will give you optimal performance and longevity. So DVR those shows or games and get some rest.                                                                                                                                                                 Learn to manage these for 4 areas of your life and you will see great improvement. It is easier said than done, but it can be done.