Speed and Strength Summer Camp for Youth!

This 5-day Youth Athletic Development Program provides an opportunity for your child to cultivate and strengthen physical skills in a fun cross training environment with focus on mobility, agility, core strength training, and conditioning games.  Results driven.  By the end of the week, your child will walk away knowing safe lifting techniques for strength training and exercising speed training techniques to maximize power.
Small Groups!  Maximum of 10 participants in each session allows for individualized attention.  Open to boys and girls entering grades 6-12.Geared for all skill levels novice to competitive athlete.
Cost:  $160.00 per session. (Early Registration- Save $10.00 if you regsiter before May 1,2013!)
(Maxout Performance Fitness T-shirt included)
 ______________________________________________________
Session 1:  June 24-28, 2013, 10:00am -12:00pm –entering grades 6-8  
Peers Park  1899 Park Boulevard  Palo Alto  94306
Session 2:  July  8-12, 2013, 10:00am -12:00pm –   entering grades 9-12       
Peers Park  1899 Park Boulevard  Palo Alto  94306
 
Session 3 :  July 15-19, 2013, 12:00 – 2:00pm   –entering grades 6-12 
The Fitness Edge  328 Los Gatos-Saratoga Road  Los Gatos 95030

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About the Coach:  Sergio Maldonado, Strength and Fitness Coach, who specializes in training Youth Sports Performance is a lifelong resident of the Bay Area with a degree in Business/Kinesiology. He holds numerous certifications in the areas of Personal Training and Fitness (IYCA).  He currently trains clients from the age of 11 – 72  in two area training facilities as well as privately in homes.  He has a passion for sports, health, and the 49ers.
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Training = Rehab, Rehab =Training Seminar

This past weekend, I had the opportunity to attend another seminar to further my professional training. The seminar was in Arizona and conducted by  Charlie Weingroff  entitled “Training = Rehab, Rehab = Training“.  He is a physical therapist, athletic trainer, and strength coach. He’s worked with the 76’ers NBA team, the military and is now working at his own practice as well as with Nike. Charlie is a self described strength coach with Physical Therapy capabilities. You can read more about him here.  This was another great seminar. I learned a lot and was able to professionally network with other Fitness and Health Care Professionals.

Here are some notes and big takeaways:

Defining the Core?

-training and rehab lie on the same spectrum, what is going to make someone elite is the same thing that will bring someone back under the pain threshold.

-breathing, more precisely diaphragmatic breathing is what really drives a strong core. Diaphragmatic breathing is the only feed forward mechanism that allows the DEEP core muscle (TVA, multifidus, pelvic floor) to function as they should.

-developmental kinesiology can help be our reset button, we can learn the same way we learned the first time around (as babies). To do this, we need mobility at all joints.

–  Shirley Sahrmann’s  book Diagnosis and treatment chapters 1-6 is required reading.  Sahrmann’s holds degrees in PT, PhD, and FAPTA.

http://www.amazon.com/Diagnosis-Treatment-Movement-Impairment-Syndromes/dp/0801672058

RKC= strength, FMS= Movement, DNS=relaxation all on a continuum

-What is the core? We need to consider: Muscular (Phasic and Tonic), Fascial, Neuromusclar and Neuro development

-You want your stabilizing (deep muscles) to stay still and superficial muscles to move. Each joint can act like a SLING SHOT.

-High EMG is not always good or the answer!

-Proporiocepters only fail 7% of the time

-Muscles attach to bone AND FASCIA,  ex: glute=60% fascia, 40 bone

-“know what is awesome then scale back”

-There are many systems that improve pain by restoring mobility

-You want to be like a martial artist. If you have mobility ” you don’t have to overcome your own stiffness.”

-” core can mean everything”

-The FMS is 25% developmental, Ipsilateral roll is the hardest roll, example: ipsilateral quadruped reach

-trainers should sell themselves as gate keepers. Be great at what you do then refer to someone better for specific situations.

-Read “Human Locomotion” by Dr. Michaud .    http://www.newtonbiomechanics.com/

-Your body is two gyroscopes. The neck and pelvis

-“Humans have a drive for verticality”

-“your core is your crown to ass-crack”

-Think of your core as deep roots (inner) the trunk (spine) then two supports (outer core) on each side.

-Nutrition to make a monster: gluten free, dairy free, minimal processed carbs and adequate protein.

Joint Centration

-allows maximum weight-bearing

-balance of mobility and stability acting on a joint. Stability= control in the presence of change

-babies are ridiculously strong

-centration is based on a sounds CNS, free of stress

-loss of joint mobility is a stress

-structure (bones) drives function and joints drives the brain

-muscles drives motions ->motions drive joint->joints drive the brain

– Big bang joints: L5-S1, T-L junction, C-T junction and OA

-“packed” is a direction not a position

How do we make a Monster?

-Movement, Preparation and the sensory system

-Movement: start with FMS pyramid: movement to performance to skill

-Prepration: measure prepadedness using HRV or grip.

-Sensory: 5 senses, all CNS, Vision in the athlete is huge! 50% of balance  is vision

Corrective Exercise for the movement professional

1) expose the limitation

2) find an exercise that teaches to correct with high win % “no two wrong reps in a row”

3) client should be able to coach themselves

-No such thing as muscle memory, all motor learning

random practice sticks better than block (reps/sets)

-FMS- attack the lowest score and biggest asymmetry

4 by 4 matrix for correctives and communication is position by pattern

1. unloaded-assisted

2. quadruped bodyweight

3. kneeling – resisted and assisted

4. standing-resistance

Get out of correctives fast and get to lifting!

“Get long, get strong, go hard!”

As always, contact me if you have specific questions about this post or if you have any other questions.

Sergio Maldonado

sergiom_personaltrainer@yahoo.com

650.383.8629

Hierarchy Of Fat Loss

Below is a re-post of a blog post I did last year and below that is the expanded version with research citations from the original presenter.

Enclosed is a re-post of a blog entry that I did last year.  Below it is the expanded version including research citations from the original presenter.

I also wanted to address traditional “cardio” vs. intervals and/or strength training. The post below depicts WHY for  the primary goal of FAT LOSS, traditional cardio (long bouts of steady state work) is basically a misuse of your time. In addition, I know that if STRENGTH is your primary goal then long bouts of steady state work will contradict this goal as well because it is on the complete opposite side of the spectrum in terms of muscle fiber type, energy systems and specificity. Basically, you ruin your strength training.

However, if you goal is to compete in an endurance event or you just plain LOVE running, biking, swimming long distances then it can have a place. You just have to use it wisely and train for it accordingly.  This means, you should  get strong enough for those activities, whether it be resistance training or sprinting.    This means you must watch the volume of your training and really LISTEN to your body. IF something hurts   STOP DOING IT, do not just ignore it and chalk it up to “no pain, no gain” or “I’m just getting old.”    That’s like having a check engine light on in your car and  covering it up with a shirt so you can’t see it, or worse,  having a flat and continuing to drive on it.
Big takeaways:

1) Know what your goal is.     Fat loss, building strength, endurance performance, sports performance are ALL very different goals. There is some crossover but you need to know WHAT you are training for.

2) Do the highest return activities that will get you to your goals.

3) listen to YOUR body .   If what you are doing is not working then something needs to change. Do not do the same thing and expect different results.  Remember Einstein… the definition of insanity is doing the same thing over and over and expecting different results!  (I’d double check that to make sure it’s right!)

SM

Sergiom_personaltrainer@yahoo.com

Re-post:

“Get ripped, lean out”, “lose fat”,  “keep my butt from sagging”…. This is what  I hear everyday when I ask people what their goals are with their fitness regime.   I just watched a DVD  of a seminar I attended last year by a very well respected fitness professional named Alwyn Cosgrove.  The seminar had some great guidelines  for fat-loss which were all PRACTICAL and RESEARCH based. Research based fitness regimes are important, if you follow them closely it is highly likely that  IT WORKS.

We will start with the Hierarchy of Fat-Loss from the most important to the least:

1) Nutrition

2) See #1, yes it’s that important

3) Activities that promote lean body mass, burn calories and raise metabolism

4) Activities that raise metabolism and burn calories

5) Activities that burn calories

Now we understand Nutrition is KEY and if you expect a change in body composition you need to tweak your nutritional habits. (more on this later).

As for the activities here is what number  3, 4 and 5 correspond to in real life:

1) Strength training and metabolic acceleration training (MET). The first part is a progressive strength training routine which promotes lean body mass. Also, in the case that  you are in a caloric deficit ,you can keep or gain muscle with strength training . The second part is called MET, which is what I typically call metabolic conditioning, this includes timed sets, circuits, countdowns, tabatas and “cardio strength” mixed in with intervals. This type of work can elevate your metabolism for up to 36 hours afterwords!

2) Anaerobic intervals, these are intervals done at a pace that leaves you breathing hard by the end of the set above 85% max HR

3) Aerobic Intervals, intervals in a zone where you are left aware of your breathing under 85% HR

4) Aerobic conditioning, includes long distance pace work

If you have:

1-3 hours a week use #1

3-5 hours use 1 and 2

6 plus hours add in 3 and 4

Here is a Nutrition Checklist as summarized by the seminar:

1) Eat a big breakfast

2) Eat at regular intervals throughout the day

3) eat 3-5 meals a day

4) reduce the amount of refined carbs in the diet, basically go low-carb, eat most of your carbohydrates in the form of vegetables, Eat a LOT of VEGGIES!

5) Supplement with Fish Oil as well as protein if you are not eating protein at every meal

6) balance your Glycemic Load, in other words eat carbs, protein and fat during EVERY meal

7) drink tons of water, (a good rule of thumb is to drink 1/2 body-weight in ounces)

All the recommendations above are  backed by research and applied to everyday gym goers, and it works!  (If you want to borrow the DVD let me know!)

Note that strength training has to be progressive and challenging. Just lifting a weight WILL NOT get it done. Become technically sound at a lift then overload it and lift heavy! Also note that the MET type of training should be activities that you are proficient at and can use to get a cardio response as well as strength training. I post videos and articles on this freqently since this is the hardest to “get.”

The bottom line is that you need  to plan what you will eat for the week.

Use these nutriton tips, strength train hard and get in some MET and enjoy the results!

If you have any questions or comments do not hesitate to contact me

Happy training

SM

Sergiom_personaltrainer@yahoo.com

Hierarchy Of Fat Loss

January 26th, 2010

The Hierarchy of Fat Loss
by Alwyn Cosgrove

Time for Fat Loss

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ Moderation is for sissies.”

— Dan John, legend

I’ve been training people for a long time. I own a gym that has several trainers training several people. Despite all the athletes we’ve worked with over the years, by far the single biggest client request has been fat loss.

I’ve made more money from the fat loss market than any other single client group. Over the years my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services.

I’ve written several articles on fat loss and answered countless questions on the topic. One of the questions I get a lot is:

“I’m <insert something here> and I’m trying to lose fat. How can I do that without <insert losing strength/speed/muscle here.>”

Basically, powerlifters want to keep powerlifting, mixed martial artists want to keep fighting, and recreational bodybuilders want to maintain their muscle mass, all while losing fat. Their massive fear of negatively impacting their athletic performance by not focusing on it for a short time is largely unfounded.

I think whenever we try to pursue two goals at once we tend to compromise results. This is usually because we have a limited resource: time. If our goal is to generate fat loss, then using a periodized training approach with a specific fat loss phase (e.g. four weeks, eight weeks, etc.) where we focus exclusively on fat loss will always yield better results in the long term than trying to juggle two goals at once.

For example, a powerlifter trying to drop a weight class or lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won’t fall into the downward spiral of trying to maintain his lifts and get lean at the same time. A 16 week program that includes 8 weeks of hardcore fat loss training, followed by 8 weeks of powerlifting work, will likely yield better results than 16 weeks of trying to do both simultaneously.

With our regular clients or with ourselves, we’re usually extremely limited with time. Most of us can only train three to four times per week. With that in mind — with time being our limiting factor — how do we maximize fat loss? Is there a hierarchy of fat loss techniques? I think so.

Before I get into it, I want to share with you something Mike Boyle said when he did a staff training at my facility a couple of months ago:

“The information presented is my opinion based on over 25 years of coaching experience, communication with several professionals in my field, and an incessant desire to better myself and improve the rate and magnitude of my clients’ results. I’m not here to argue my opinion versus your opinion. Please ask questions. I’ll explain my views but am unlikely to change them.”

I don’t have 25 years of experience (only 17), but I feel pretty much the same. Here are my thoughts.

The Hierarchy of Fat Loss

1. Correct Nutrition

There’s pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There’s no way around this.

2. See #1

Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that’s a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.

3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism

I think it’s fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day.

We can also accept that RMR is largely a function of how much muscle you have on your body — and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

4. Activities that burn calories and elevate metabolism

The next level of fat loss programming would be a similar activity. We’re still looking at activities that eat up calories and increase EPOC.

EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels” and “can require several minutes for light exercise and several hours for hard intervals.”

Essentially, we’re looking for activities that keep us burning more calories after the exercise session.

5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism

This is the “icing on the cake” — adding in activities that’ll burn up additional calories but don’t necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn’t burn much outside of the primary exercise session.

Let’s put this fat loss continuum together in terms of our progressive training hierarchy.

Five Factors for Fat Loss Training

1. Metabolic Resistance Training

Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.

A couple of studies to support this:

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.

Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another:

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

One more:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week.

V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn’t lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to really take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism.)

The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that resistance training is a more significant stress to the body than a starvation diet.

In my experience, full body training in a superset, tri-set, or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that seems to work best is the 8-12 hypertrophy range, although going higher will work just as well with a less trained population.

For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low-rep lift is more than enough to maintain your current strength levels. Examples:

Powerlifter

Exercise One: Max Effort Squat — work up to a 3RM. Transitioning into metabolic work.

Bodybuilder

Exercise Sequence:

1A: Bench press, 2-3 sets of 4-6 reps

1B: Row, 2-3 sets of 4-6 reps
Transitioning into metabolic work

2. High Intensity Anaerobic Interval Training

The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!

The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).

Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
3. High Intensity Aerobic Interval Training

The next tool we’ll pull out is essentially a lower intensity interval method where we use aerobic intervals.

Talanian, Galloway et al

Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman’s terms, the interval work appeared to “upregulate” fat burning enzymes.

Basically this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck.

A quick disclaimer though: my colleague Alan Aragon once said, “Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise.” In other words, substrate utilization during exercise isn’t really an important variable in the big picture of fat loss — total calories burned overall is.

4. Steady State High Intensity Aerobic Training

Tool number four is just hard cardio work. This time we’re burning calories — we aren’t working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.

5. Steady State Low Intensity Aerobic Training

This is just activity, going for a walk in the park, etc. It won’t burn a lot of calories; it won’t increase muscle or EPOC.

There isn’t very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you’re going to have to really work to convince me that moving more is going to hurt you when you’re in fat attack mode.

Putting It All Together: Time Management

You’ll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics, then intervals. Finally, when you’re “in shape” they recommend resistance training.

My approach to massive fat loss is attacking from the complete opposite of the norm. If you’re a professional bodybuilder, then you typically have extra time to add in cardio and do extra work to get lean. A “real world” client with a job and a family can rarely afford additional time; therefore, we need to look at our training in a more efficient manner and focus on our time available first, then design our programming based on that.

If you have 3 hours per week, use only #1 above: metabolic resistance training

This can be three, one-hour training sessions, or four 45-minute training sessions. It doesn’t seem to matter.

However, once you’re getting three hours per week of total body resistance training, in my experience I haven’t seen an additional effect in terms of fat loss by doing more. My guess is that, at that point, recovery starts to become a concern and intensity is impaired.

This type of training involves barbell complexes, supersets, tri-sets, circuits, EDT work, kettlebell combos, etc.

If you have 3-5 hours, use #1 and # 2: weight training plus high intensity interval work

At this point, any additional work is usually in the form of high intensity interval training. I’m looking to burn up more calories and continue to elevate EPOC.

Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different.

If you have 5-6 hours available, add #3: aerobic interval training

Aerobic intervals wins out at this point because it’s still higher intensity overall than steady state work so it burns more calories. There appears to be a fat oxidation benefit and will still be easier to recover from than additional anaerobic work.

If you have 6-8 hours available, add #4

If you’re not losing a lot of fat with six hours of training already, then I’d be taking a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g. for a special event: a photo shoot, high school reunion, etc.) then we’ll add in some hard cardio — a long run or bike ride with heart rate at 75% of max or higher.

Why not do as much of this as possible then? Well, the goal is to burn as many calories as we can without negatively impacting the intensity of our higher priority activities.

If I have more time than that, I’ll add # 5

I think I’m getting into fairytale land at this point. I don’t think most of us have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing.

A lot of fighters have used this activity to help make weight. This works because it burns up calories but doesn’t leave you tired for your strength training, sparring, or technical work.

That’s the key with the addition of this activity: just to move, get your body moving, and burn up some additional calories — but not to work so hard that it inhibits recovery and negatively affects our other training.

The research and the real world don’t really show massive changes from the inclusion of this type of activity; however, I think everything has its place. Remember, this is a hierarchy of training, and this is fifth on the list for a reason.

Smart guys call this NEAT — Non Exercise Activity Thermogenesis. I call it moving a wee bit more than normal.
Summary

Keep in mind that all I’ve said here is that harder training works better than easier training. It really is that simple.

To conclude, I agree with coach Dan John. Attack body fat with a passion and a single minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described above.

Summer is almost here. Shirts are coming off whether you’re ready or not. Attack your body fat with a massive action plan for the next eight weeks!

This article originally appeared at t-nation.com
© 1998 — 2007 Testosterone, LLC. All Rights Reserved.

 

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MaxOut Kick-off Event May 8th

MaxOut Kick-off Event

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Test your fitness with our:

Conditioning Challenge

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Our coached small group and semi-private programs will challenge you to optimize your fat loss and performance results.

OUR MISSION is simple: to help you look better, feel better, and perform better EVERY day!!!

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Weighted Push-ups Galore

Ahhhh, the push-up, one of the oldest exercises in the book, you can do it anywhere anytime. BUT most people don’t know how to perform one or know how to do it correctly. In essence it’s  a “dynamic stability” exercise according to my understanding of some of Gray Cooks or Alwyn Cosgrove’s training methods. This means it’s an exercise that targets your CORE (from your glutes to the top of our spine). The limbs are moving and the arms get fatigued but the main deal is that YOU have to be active in your core in order to keep your body stable. So if you don’t have time to workout today, hit the deck, tighten your glutes and brace your core and knock out some push-ups. Oh yah, by the way that means chest to floor and arms to lock-out. Otherwise it’s not a push-up, its’ an elbow bend! Then tomorrow make sure you get some rows or pull-ups in to make sure you have a balanced body.

Metabolic BOOST

Hello…sorry for the delay on the posts, I was at the Perform Better Seminar and it was AWESOME. I will put some pics up soon. I went with Shawn and we got some “battle ropes” which are a huge kick in the ass metabolic boosting workout. 10 SECONDS and you are done.

If your goal is weight-loss stick to your resolution and here is an article to help

Boost Metabolism

Advances in Functional Training

Awesome book from the best in the industry, Shawn (of Shawsu) and myself will be seeing Mike in person at the Perform Better Seminar in LA next week!

We hear many terms like “core,”functional training,” and even “fitness” thrown around with no real grasp of what they really mean. I will get to what core and fitness real are, trust me you don’t know. But here is a great description of functional fitness from this book: Functional Training is best described as a continuum of exercises that teach athletes to handle their body weight in all planes of movement. The coach uses body weight as a resistance and attempts to employ positions that make sense to the participant.

Well said, examples are squats (body weight, front squat, kettlebell…), pull-ups, push-ups, lunges, even Olympic Lifting…. Some non- examples are: anything on a MACHINE (leg press, leg curl, bicep curls, adductor/abductor machines!). Of course there are always exceptions but 99% of people don’t need to do those waste of time exercises. Why do you want to do functional exercises you ask? So you can better at what you do! For most, that is just combating the seated posture we are in most the day and handling day to day tasks pain free to actually become FIT!

Here’s the link to Mike Boyle’s blog, great topic I might post in the future most people are dead at 35.

Sergio OUT