Category Archives: Training
Ever wonder how professional athletes can keep training and improving their PR? How it almost seems as though they’re invincible? Did you know that you can be just like them by changing one particular aspect of your workout routine? Well, guess what! You CAN and all it takes is incorporating cross-training.
So, what is cross-training?
Cross-training is a type of training that involves combining exercises from other disciplines. It’s a way to supplement a person’s training by improving strength, endurance, and flexibility. In addition, it prevents injuries, muscular imbalances, and burnouts. In other words, it’s whole body fitness. It can involve incorporating weight lifting, yoga, spinning, swimming, and the list goes on and on. You don’t have to incorporate everything all at once but the important thing is to break up your routine by adding cross-training to your exercise program.
Still not convinced?
Here are the benefits of cross-training. One of the best benefits from cross-training is injury prevention! Yes, preventing those same nagging injuries from overuse and repetitive movements. Take for example, running. Who doesn’t love running, especially since the Gate River Run is just a couple of months away! The constant impact from the pavement, improper shoes, biomechanical irregularities, muscular imbalances, over-training are just some of the reasons that injuries (is. joint pain, low back tightness) occur or reoccur. By incorporating cross-training, such as swimming, biking, or weight lifting, you can minimize the impact and instead work on building the endurance and strength a different way, which in turn will maximize your running in the end.
Another great reason to cross-train is for rehabilitation purposes. Let’s take running again. Say your low back is tightening up while running. Well, instead of continuing to beat your body down, incorporate biking, elliptical machine and some core training. The key is to not exacerbate your injury nor prolong the recovery process. Letting the body heal and recover will prevent you from sitting on the sidelines.
Other great benefits of cross-training are increased motivation and active recovery. By breaking up the routine and allowing you to explore more areas of the fitness world and other sports, might just give you an added kick to your motivation. Active recovery during your workouts is great in being able to enhance your endurance and strength, which will be positively reflected in your running performance.
So, before you create injuries or make current injuries worse, consider adding some cross-training to your training protocol. You’ll be surprise how much more your overall performance will be!
Pinky Uttayaya-Andrews
Why your resolutions fail…..and how to fix them.
So here we are, approaching the second week of January 2018 and quickly the question turns to the inevitable…..
“How are your resolutions going???”
Silence…
Ummmmmmm…
Yeah, about that…
And that is if you even took the energy to “make resolutions” in the first place.
At this point the word “Resolutions”, when used around the holiday season, almost instantly conjures up a negative connotation, as if we are just expecting to fail at whatever it is we deem important enough to change. How did this happen and more importantly, what can we do to change the tide and make significant changes in our habits?
Let’s start by discussing the typical resolution. You know, the one you are chatting about with friends at 12:34am on New Year’s Night after the ball has dropped, in between your 3rd and 4th cocktail, when the excitement has worn off and you’d really rather be in bed. Yeah, those.
Typically these resolutions are vague ideas or concepts, like “I want to lose weight” or “I want to eat healthier” or my personal favorite, “I want to get fit this year!” (what does that even mean?). Clearly these ideas, from being so vague, have no endpoint or solid deadline. This means there is no sense of urgency, no pressure. If you fail, which you will, there really is no repercussion.
“I haven’t started yet, but I will once everything is back to normal”…….ok, sure.
If these ideas are unclear and have no deadline, they really can’t be measured in any way either. In my favorite example (done by super scientific-y studies), “I just want to get fit”, there is no endpoint and no way to measure actual progress. So how do you know if what you are doing to achieve this goal or resolution is actually working at all? If you are even doing something in the first place.
I think we’ve clearly defined what a resolution currently means to most people and the issues associated with it.
Now let’s focus on rethinking this idea and what we can do to fix it. Dare I say, resolve the issue……see what I did there?….
(and FYI we can start this any time, not just January 1st, the first of the month, a Monday…..Just start now, if it is that important to you.)
First, let’s start but simply changing words. Instead of Resolutions, why don’t we start using the word Target, instead.
If I say the word Target to you, what might be the first image that comes to mind? Hopefully, a big red bullseye is in your mind (at least that’s what the store’s marketing team hopes, as well). By using the word Target, you have a visual endpoint, something to work towards, something very specific you are trying to achieve and, not to be overlooked, it narrows your focus. This leads in perfectly to how we are going to set up your new life Targets.
Now we start the process of refining our Targets by writing them down and being as specific as possible.
“I want to lose weight” turns into “I want to lose 20lbs”
“I want to eat healthier” turns into “I want to eat 3-4 servings of fresh veggies per day”
“I want to be fit” turns into “I want to run a 5k race every 3 months, after never racing previously”….and yes, there is MUCH more to being “fit” and “healthy” than being able to run or lift weights or eating veggies, but that is another article all in itself.
Now that we have written down specific Targets, we have solved two of our three issues with resolutions. This exercise has:
1) Narrowed our focus.
2) Can be measured.
If you eat 1 serving of veggies per day, but your Target is 3-4 we know there is still work to do to reach our Target and we can adjust accordingly.
Now we add in the uncomfortable part. Deadlines.
This is where most people start to squirm, so feel free to wiggle in your chair a little bit.
Adding a deadline creates a sense of urgency. You MUST do said Target before said Target date, or else. It forces you to take action.
“I want to lose 20lbs” turns into “I want to lose 20lbs in 100 days”
“I want to eat 3-4 servings of veggies a day” turns into “I want to establish the eating habit of 3-4 servings of veggies a day within the next month”
“I want to run a 5k race every 3 months” turns into “I want to run my first 5k in 90 days”
This forces you to take action and set up a plan of action. If you want to lose 20lbs in 100 days, do you have a plan in place to lose 1-2lbs in 7 days? If not, that would probably be a great place to start.
So now our Targets are written down, pinpoint specific and have an honest,realistic deadline. Unfortunately, this still won’t work out for most people.
The major point that we have yet to discuss is your why. Why is this Target important to you? When we can find out the true why behind what you want to accomplish, you can take that why and keep it in your pocket, pulling it out when the plan gets rocky.
And it will.
This isn’t going to be all sunshine and roses. Life just isn’t that way and we all know it. So the Why is going to guide you through those dark times, when you need help, when you feel like quitting, when you question why you even started.
“I want to lose 20lbs in 100 days to be an inspiration to my children”
“I want to improve my nutrition habits so my entire family makes better eating choices”
“I want to run a 5k every 3 months in memory of my loved one who passed away from Cancer”
I don’t think I have to go into detail as to why the statements above are worlds more powerful than the statements we opened the reading with. Find your why. You may have to dig a bit deeper than is normally comfortable, but this is part of the change process. It will serve you almost as well as it will serve those whom you inspire.
To summarize our new outlook on Targets, the artist formerly known as Resolutions, they are:
- Written down- Look at them every single day. Make them the background of your phone, screen saver on your desktop, you get the idea.
- Specific- Number of pounds lost. Amount of weight you want to squat. Tons of broccoli per day. This allows for measurable progress and laser focus.
- Have a deadline- Make it realistic, but challenging. Take action NOW and build a short-term plan to reach the long-term Target.
- Tied into your Why- What will happen when you achieve this Target? How will you feel? How will it impact others around you? Think about that. It will guide you through the dark times.
This change in thinking is by no means the end all, be all of Targetting or goal setting or whatever term you choose to call it by, however, if these methods are put into place and monitored on a daily basis, I can promise a much better outcome. Much better than whatever happens after the 4th cocktail at 12:34am on New Year’s.
By Patrick Murphy
Why everyone needs a Coach
Everyone, at some point in their lives, can benefit greatly from working with a professional coach. You may be stuck in a rut in your career, need a different set of eyes in the gym, or be at a turning point in your life and need some guidance. It doesn’t matter the situation, a great coach can help. Recently, people have expressed some surprise when I told them I had hired a coach, even though this wasn’t the first time, which kind of took me back.
“Why WOULDN’T I use a coach? I have some of the same roadblocks and issues as everyone else!”
Curious, I started looking at the real reasons someone would hire a coach and there are 3 fundamental keys that an experienced, professional coach can bring to the table.
The first is the most obvious and the one that is mentioned the most.
1) Accountability:
The knowledge that someone has scheduled a time to meet with you, or is going to call you asking if you got a task completed, or just send a text seeing how you are doing, can move mountains for most people. This alone can be worth the cost of any coaching. While I won’t deny the importance of this point, I think it is clear to everyone so let’s move on, shall we?
2) Freedom:
Let’s face it, you are busy and have a ton of shit to worry about, the kids, work, did the dog piss on the rug? So here is a tip, find a coach you trust and who aligns with your goals and thinking and let them do their job. Personally, it is my job to worry about the health and wellness of others all day, so it is refreshing for me to put that responsibility for my fitness into someone else’s hands. I don’t have to worry about my workouts or my nutrition, just stick to the plan and trust the process.
Now not everyone thinks like this or functions like this but it can be a very liberating act in itself.
3)Leaving your comfort zone:
A coach will make you do the things you don’t want to do, but probably need the most and will see the most benefit from. The biggest feedback from people when they hear I have a coach is, “Why do you need a coach? You can do all this stuff, you can design programs, you’ve been doing this for over a decade, how are they going to help?
Excellent question and the answer is simple.
When I design programs for myself, it’s filled with stuff I like to do, not the stuff I probably need the most. The coach will have the bigger picture in mind, and not only help you see it but help you get there in the shortest amount of time. Shorten the learning curve. The biggest ROI.
So what do you think? What would be a reason YOU would hire a coach or mentor? What would you look to gain from working with a coach? Is it physical? Career-related?
A quick shout to my coaches, On the business side Eric Bach and Daniel Freedman. If you are starting or have started an online fitness business, these are the guys to take you to the next level. And they are patient, super patient…but I may have used all of it up.
On the Strength/lifting heavy shit/looking good naked side, Bryan Krahn and Scott Tousignant (yes, I need a team) who are currently helping this old dude get rid of his dad bod, and get my head right. It’s a process, trust the process.
Who is this guy?
My name is Patrick Murphy, and I am an admitted coffee snob, former chef, and full-time fitness
professional.
My fitness journey started as a little guy (actually the littlest guy) on hockey rinks in Boston, MA.
Growing tired of getting tossed around and spending more time on my butt than on my skates, I
sought refuge in the high school weight room. Even though I had no idea what I was doing, I
quickly noticed that the changes were much more than just physical, with the mental and
emotional effects being profound. This lesson would stay with me throughout my life, and it is
something I try to instill in all my clients.
As I moved into the working world, keeping fitness in the forefront of my life again became
paramount. I worked my way up through the ranks of food service and made it to assistant chef
and even won “Best of Boston” in 1999. The reality was late nights, tons of stress and constant
food were killing me, literally. The gym was my only release, and a welcome one at that.
Moving to Florida in 2003, I knew I needed to leave the restaurant business or else I wouldn’t
make it out alive. I knew I had more to give and more to share with people. So I turned my
passion for fitness into a career.
THIS IS WHERE YOU COME IN!
*Do you have a sport or activity that you are really into and would like to improve your
performance in? I can help! As a Certified Strength and Conditioning Specialist I can create a
custom program designed for the demands of your specific sport or activity.
*Are you struggling with making time for yourself while juggling a busy career and
family/friends/social life? I’ve been there. Trust me. I take pride in simplifying what you actually
need….and I’ll give you a hint, you don’t need to live in the gym to get amazing results.
With 13 years of experience training people of all ages, backgrounds and goals, I am confident
that we can create a solution to your overall health goals, so come visit me and let’s talk about
your options…..and if you were to happen to bring me a delicious local coffee, your first workout
might be a little easier. Maybe.
What is Joint Mobility?
Joint mobility is the range of motion found when muscles surrounding 2 bones contract or relax creating joint movement causing adjacent bones to articulate, slide, glide, hinge or pivot with each other.
Without good Joint Mobility a person will be restricted in their joint’s available range of motion. Typical restrictions in joint range of motion are due to shortened or lengthened muscles. Limited range of motioned can also occur to conditions with the joint itself and can carry with it joint pain or stiffness.
What is Flexibility?
Flexibility is a muscle’s ability to lengthen or stretch to it’s appropriate length when needed, to allow a body part or parts to move through all available ranges of motion.
Flexibility is typically one of the most forgotten or overlooked aspects of health. Poor flexibility could lead to limited ranges of motion in one or multiple joint(s) up and down a person’s kinetic chain. In order for a person to be healthiest version of them possible, equal focus and attention must be given to flexibility.
When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels. After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.
But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!
FAT, ZINC, AND VITAMIN D
If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat. Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.
EXERCISE
Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.
Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?
By Michelle Bakkar
According to the National Center for Health Statistics only 20% of women practice strength training weekly. Pumping iron twice a week can reduce overall body fat by 3% in 10 weeks. That’s 3 inches off your hips and waist without even changing your diet!
Majority of women are discouraged by the belief that they will bulk up or look manly. Don’t be swayed by this myth! Due to high levels of estrogen and low levels of testosterone it is VERY difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength and endurance rather than size. The resulting look is firm, feminine toning-not bulky, masculine muscles.
The Mayo Clinic notes the following among the many benefits of strength training:
- Preserves muscle mass
- Controls weight
- Reduces risk of osteoporosis
One pound of fat takes up 18% more space than one pound of muscle. In turn, lifting increases the number of calories burned while you’re parked on the couch. This is because after a strength workout muscles need energy to repair their muscle fibers. Let’s hit the weights ladies!
Did you know?
Exercise helps you stick to a diet plan. Read more about it in my next blog!
