Faced with the choice between changing one's mind and proving that there is no need to do so, almost everyone gets busy on the proof. -- Galbraith's Law

You would be amazed at how many people have sent me emails and stopped me at the gym to debate with me on the research I've been sharing with all of you over the past few weeks; that slow steady state cardio does not produce as effective results as interval training. Said another way, if given 30 minutes to do slow steady state cardio or some form of interval training, you can burn more calories doing interval training and create less wear and tear on your joints.  To me that sounds like a win/win.

But it seems no matter what, some people are just committed to staying in a rut no matter how much information they receive.  If you're getting amazing results doing slow steady state cardio, by all means please continue. If however, you're getting less than amazing results and time is an issue when it comes to getting your cardio time in during the week, then I strongly encourage you, with your doctor's permission of course, to try some form of interval training for a minimum of 4-6 weeks and compare the results.

What's that old saying, "proof is in the pudding", or something like that.  Bottom line is, rather than argue the point or just push the evidence aside, try it!  The only thing you have to lose is that body fat that you don't want around anyway.

It's the last week of January, the year is already beginning to roll right by, why not get in shape and out of pain before spring.  Don't be the last one on the "no more steady state cardio" boat, be the first.

Here's a little demo of me performing the Kettlebell Swings.  I assure, it will definitely get your heart rate up and will definitely decrease the overall wear and tear on your hips, knees and lower back.  One word of caution however; Be sure to consult a certified Kettlebell instructor to make sure you are doing them correctly to avoid injury.

Get on Track and Stay on Track!

TGIF!!!

If you checked in with me on Monday you got a great peak at what's to come for rest of the fitness world in the coming months. 

No More Steady State Cardio.  It simply doesn't give you enough bang for the buck.

If you're serious about getting rid of body fat and getting seriously lean; you now know that spending hours on any cardio machine and expecting it to transform your body, is being naive.  The research is just not supporting that idea.  Now if you have a significantly low body fat, that may be another story.  But for the majority of the people out there -- no more slow cardio.

But of course the next question ends up being, So what do I do now?  So many people have been doing steady state cardio for so long they have no idea where to go from there.  Now if you'll remember I discussed with you on Monday the idea of doing intervals.  Not rocket science by any stretch of the imagination, but man does it get results. 

However, if you're looking to get completely off of the cardio machines and try something new, check out this short clip of me getting my behind kicked with Battle Ropes (this video picks up at round 7).  Because of the nature of Battling Ropes they provide plenty of variety regarding the different movements you can do.  And WOW, talk about jacking up the heart rate and getting a total body workout -- without the banging on the joints (think hip and knee trauma from too much running).  I can't thank Jerry and Gus enough for the opportunity to work with them and get my feet wet on this experience.

There are so many ways to change it up.  Keep the variety.  I'll help with a few more videos in the coming Fridays.  Bottom line -- stop wasting time doing something that doesn't work.  More studies on the way on Monday to give you more reasons to abandon the steady state cardio theory.

Here is an idea for a little change. You might even get a little chuckle out of me getting pushed.

It's time to Get on Track and Stay on Track!

They say "Time is the currency of the 21st and 22nd century".  If that's true then none of us has the time to waste doing things that doing work and don't produce measurable results.

It has also been said "Don't confuse motion with progress.  A rocking horse makes a great deal of motion, but no progress".

With those two quotes to set the tone for today's post.  It has been my intention this month to make sure you receive workout guides that make sure you get results and are not just a bunch of motion (waste of time).

Remember, whether you travel a great deal and can't make it to the gym, or just don't like the whole gym scene, there is no reason why you can't exercise and get results.  All it takes is a little creativity and few items of assistance. You don't have to make some huge investment to get a good workout or results.

Don't believe me, click on the video below.

Just like the first few moments of how you start your day sets the tone, how you start off the New Year really dictates how your year will evolve.  If you don't do some regular house cleaning you set yourself up for a frustrating and irritating year.  The relationships that don't do anything but drag you down and suck your energy, get rid of them.  Those items around the house that you haven't used in years, but keep telling yourself you will.  By now, chances are you won't -- donate them/get rid of them.  Those clothes in your closet that you keep telling yourself you're going to wear one day.  Chances are if they have been in your closet unworn for over 5-7 months, you're not going to wear them.  Donate them, but get rid of them!  Why wait till spring cleaning?  Do it now!  The sooner you get rid of the things in your life that don't inspire, pull, and motivate you forward, the sooner you will find your find yourself achieving your goals.

And by now you all know how I feel about having some sort of plan in place (your blueprint of sorts).  A plan that will serve as your guide in moving you forward. But as I stated above, you first have to make room for the new stuff coming into your life.  Adding a plan to an already overwhelming/cluttered life often times only adds to the frustration.  The new year provides us with an opportunity to take note of what's working and what's not.  By all means I urge you to get rid of that which is not working in your life.  Make room for the good stuff.

And since it's my job to make sure that you have a plan that works, once you've cleaned out the dead weight in your life, here's a little guide to get your started on your road to a new you. 

Remember, getting in shape isn't about how long you spend working out -- it's about how well it challenges you.  Whether it's at the gym or at home, your workout/exercise routine should be something that you look forward to doing.  A chance to get rid of some of that stress from the day and a chance to get your body to sweat out some of those impurities.  Not to mention all the enjoyable endorphins and other healthy processes that come from a good workout.

So to get you started here is your from Wellness to Fitness in 4 Easy Steps: (WELLNESS_TO_FITNESS_4_EASY_STEPS.doc)

Clean out the old -- it's not working for you.

Make room for the new-- and make sure you have a plan in place to guide you along the way.

Please feel free to pass this on to anyone you know that needs a bit of guidance in getting their new year started of right.

Get on Track and Stay on Track!

WOW!  What a first week of the new year.  Talk about having to kick start the body back into reality.  Thank goodness it's Friday.  Time for a little down time and finalizing the plan for the first six months of the year.

Let's get down to business.

I received an email a few days ago asking for help.  This person states she travels a great deal and doesn't always have time to get to the gym.  Whether it's the weather conditions or late night business dinners, she states she has so much trouble staying on track when she's out of town.  She feels as though she has her nutrition down pretty well, but her workouts suffer tremendously.  She asked for my help with a travel workout that she could do to train her major muscles in about 30 minutes.  But she cautioned me, "don't make it too easy, I want to feel like I actually worked out.  My workouts help me relieve my stress, so please challenge me." 

Well here you go.

A simple to the point circuit, using only 2 types of bands, that trains the major muscle groups. Three times through is less than 30 minutes. Let me know what you think.

Get on track and stay on track!

First off, let me apologize for not getting this post to you last week. I had some serious server issues that wouldn't allow me to post any video.  Problem solved.  So let's get down to business.

As previously promised here are two more exercises to get you better prepared to enjoy your winter season of snowboarding, skiing, and ice skating.

Much like any sport or activity, a strong core, stable but flexible hips and strong legs are all just a part of being prepared.  But when it comes to winter sports activities you are also faced with the significant slick and unstable surface of the ice and snow.  So you want to be extra sure that your core, hips and legs are ready for a full day of cutting loose and feeling the rush of the air in your face.

Today's exercises will help you do just that, strengthen your legs and hips as well and improve your overall hip flexibility and functioning.  As with all of the exercises I demonstrate, I would encourage you to warm up properly (rolling and stretching) and then perform them.  As always, if you have any questions, please don't hesitate to contact me.

Next week I will share two more movements to improve your overall hip and leg strength as well as a special little bonus.

Have a Happy and safe New Year's Celebration.

Well here we are again on a Friday.  Two weeks left in the year and it will be time to start with a clean slate. Time to apply all the things we learned about ourselves in 2010.  It will be time to step up to the next level. 

But right now it's time for the next installment on getting you ready for ski season.  An opportunity for me to share with you the process that will keep you healthy for the entire season so you can enjoy what you love doing -- skiing, snowboarding or ice skating.

First we started with the all important self-massage.  You have to get the muscles properly warmed-up, prepared, to work before you can do anything.  Then last week I shared with you some important stretches to make sure you're flexible and your range of motion is improved. Ice, snow and generally unstable surfaces are nothing to play with. So now you should be ready for the next stage in your preparation for a heck of an active winter season.

This week I will share with you the next stage in training properly for a successful winter-fun season.  The all important core/abs. That will be followed by some new movements such as single leg exercises, and a host of lunges to make sure your hips are flexible and stable in various positions.

So let's do a little review first shall we?  Let's make sure the proper core work is being done so that that area is prepared to handle the challenging leg exercises that are to follow.  I know, too many people like to just skip over this part of their preparation, believing that it is really not all that important.  But let me assure you, a strong core is by far one of the most important pieces to being physically fit for any activity. 

Next week let's blast those hips and legs.

I thought about it for quite some time before I decided on this title.  I look at it this way, you have an owner's manual for everything from your toaster, to your blender, cell phone, automobile, computer, and stove, etc.  And let's be honest, how well you follow the owner's manual great decides how long that item will last.  Either you follow the manual and have significant success or you don't and . . . . 

Pretty much anything that has any value to you, you have an owner's manual for, right?  But for some reason when it comes to getting out of pain or improving the quality of your fitness, people just tend to "wing-it".  Then they wonder why they get the results they get.  It's not by accident.

But there is so much information out there, how do you know what is good information guiding you in the right direction and how much is just hype and trends? 

Check out today's video blog and know which is the right information that will help you quickly build your own manual.

This month I want to make sure to have those of you who enjoy winter sports activities like skiing, snowboarding and ice skating to be prepared to enjoy your season.  I can't tell you how many times I watch "regular" members come in on crutches after a weekend away of enjoying their sport.  If it's something you truly enjoy, then let's make sure you can do and not get injured. The whole idea of working out and keeping healthy is so you can participate and enjoy the activities that make the daily grind all worth it -- right?

Well, last week I shared with you the first part of an effective warm-up -- self-massage.  We all know you cannot effectively stretch a cold rubber band fresh out of the refrigerator (which would represent your muscles).  You have to first warm it up properly, before engaging in stretching.  That way you can avoid injuring yourself during stretching, and definitely decrease the chances of injury while engaged in your favorite activity.

This week I want to share with you the second part of an effective warm up -- stretching.  I want you to do this after you have completed the self-massage.

When considering winter sports we want to be sure we have your body ready to handle the pounding of the slopes.  Balance is a big factor considering the instability of ice and snow.  So ankle, knee, and hip flexibility and stability are very important. We want to prepare your entire body, for sure, but we will give extra attention to the lower body because you will be using it so much more.

Since we all know time is of the essence please find below the stretches I've found most important in preparing for a safe and fun winter season of activities on the slopes or ice.

Be sure to check back next week as I will share with you the important exercises that will get your body strong and help you avoid injury.

This is Stretch#1 (1/3). This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.  Hold for 7-10 seconds

This is Stretch #1 (2/3) Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels.  Hold for 7-10 seconds.

This is Stretch #1 (3/3). Now do the same process you did for the above picture for the left side.  Hold for 7-10 seconds

This is Stretch #2 From a seated position place your hands behind you, approximately shoulder width, with your fingers pointing away from your body. Slowly slide your body forward, away from your hands, until a stretch is felt. Be sure to keep your chest up and gently squeeze your shoulder blades together as you lift your chest. Hold this position for 7-10 seconds.  Repeat 2-3 times.

This is Stretch#3. (face down image) Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor.  You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon.  Hold position for 7 breaths. (face up image) This is a slightly less aggressive form of pigeon from the lying position. Lay flat on your back.  Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times on both sides.

This is Stretch #4 Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand.  Repeat movement 3 times on both sides.

This is Stretch #5. I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back. Hold for 5-7 breaths. Repeat on other side.

This is Stretch #6. With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.

Well there you go.  So self massage first, followed by the stretches above and you'll be ready to tackle the exercises I will show you next week.  Remember, each part of the warm-up is important.  Do not skip steps, you'll only pay for it in the long run.  Let's be sure this season you can enjoy your chosen winter activity for all it's worth.  See you next week.

I was just painfully reminded of how important it is to keep things simple in life. Had an unbelievable workout on Saturday, only to awake on Sunday feeling as though I had been run over by a truck -- repeatedly.  Yes, I do typically feel my workouts a few days later; but this soreness was far beyond that "typical" feeling.  So I traced my steps back to see what was different.  What I realized is that I had tried out some new "exotic" movements in my warm-up to replace some of my usual movements.  Doing my usual research, I came across some stretches and warm-up movements that were said to replace several other movements I was already doing.  So I figured, hey, that sounds like a good idea, if I can save time and accomplish the same amount of quality work, why not do it.  What I quickly realized is that these new (exotic) movements in fact did not work as well.  They did not warm my body up properly nor effectively prepare me for my workout.

And of course being me, I started thinking about how this example of using the "new and improved" happens in not only when it comes to staying healthy, but in life. 

Check out today's video blog post to see what I mean: