Saturday, February 26, 2011

MTS of The Week: 45-15-5 Circuit

Hi Everyone,
Here is a great circuit for you to try. Each exercise is done for 45 seconds, followed by a 15 second rest/ transition to the next exercise. There are a total of 5 exercises in the circuit. Complete 3 total rounds.

1. TRX single leg squat
2. Dumbbell plank row
3. Dumbbell bicep curl to overhead press
4. Push ups
5. Tuck jumps
Bonus exercise. After the each circuit is complete jump on the concept row, 300 meters as fast as possible.

Living life with No Excuses..................No Regrets!!

Saturday, February 19, 2011

Is doing Abs a waste of time?

Good Morning Everyone,
Well, one day until the 5 Points of Life Marathon Relay that I have been training for. My team "Out For Blood" is ready to roll!!

I was reading a article by Mike Boyle the other day that I wanted to share with you today. This article is about the #1 questions that we are asked as fitness professionals. "What is the best exercises I can do to get that 6 pack?" I can't tell you how many times I am asked this in the course of a week, and I am always happy to answer. And my answer sounds pretty much exactly like Mikes' response. So, rather that recreate the wheel, I figured I would just re-post his article. I hope you enjoy!

Living life with no Regrets......No Excuses!!

"Is doing Abs a Waste of Time"

I can’t even tell you how often I hear someone at the end of
the workout say something like “I need to do more abs, I
want to get a six-pack.”

The truth is that passing on a six-pack is a better way to
get a six-pack than six hundred sit-ups. The key to abdominal
definition is the visibility of the abdominal musculature, not the
strength of the muscles.

You can do one million sit-ups, crunches or whatever
exercise you want and it will have no effect on abdominal

When people ask me the best exercise for abs I tell them
table push-aways.

It usually takes a few minutes for them to get it. It’s not a
joke, it’s the truth. If you want better abs, eat less and train
more but, don’t just train your abs.

The idea of working abs to get abs is one of the oldest
misconceptions in training. This goes back to the old idea
of spot reduction. Spot reduction has never and will never
work. The research has been done over and over and the
answer is always the same.

You can’t decrease the fat layer on a particular area by
working that area. That means that the guys doing sit-ups to
lose abdominal fat and the lady sitting on the adductor
(inner thigh) machine are both wasting their time.

Good total body work is, was, and always will be the key to
fat loss.

Want better abdominal definition?

Finish every workout with some hard interval training
instead of extra sit-ups or crunches. Interval training or
what is currently called High Intensity Interval Training
(abbreviated HIIT) is the real key to fat loss and the resulting

Interval training burns more calories than steady state aerobic
training and because it is s sprint program you get a sprinters

Abdominal training may potentially reduce the diameter of
the waistline but, will very little to reduce bodyfat.

The truth is there are lots of good reasons to do abdominal
work or core training as we now like to call it. A strong core
(strong abs) is one of the keys in the prevention of back pain.
A strong core will help you look better and improve performance
in a host of sports but, sit-ups or any other abdominal exercise
will not reduce bodyfat. The fact of the matter is that crunches
will lead to back pain long before they lead to visual abs.

Another good tip.

Don’t do crunches. A good abdominal or core program is
a lot more than crunches. Most of your core work should be
isometric exercises like front planks and side planks or carries
like Suitcase carries.

One of the major functions of the core musculature is the
prevention of motion.

What does that mean? It means that the abdominals are
great stabilizers. Work on the stability function, not on
flexion and extension.


Mike Boyle

Thursday, February 3, 2011

Parents can end childhood obesity..... lead by example!

Hi Everyone,
As a parent we all like to brag and share stories about our kids. And I am no different.

My son Jacob did something yesterday that thoroughly impressed me. Not only as a parent, but more importantly, as a fitness professional.

My son has always been into sports (definitely my son!) But up until recently I did not think he shared the competitive spirit that I overflow with. Sunday he had try outs for flag football. The tryouts consisted of about 6 stations of drills which consisted of: Zig zag pattern run for time, 30 yard dash for time, shuttle run for time, football catch for repetition, football throw for accuracy (through a hula hoop), and football throw for distance. He did very good at just about everything except the football throws. The ball he had to use is bigger than the one he has at home so he had trouble gripping the ball.

So, on Monday on the way home from school all Jacob could talk about is getting home to practice football. And he insisted that we use my regulation size football so "I can throw better when I use the junior size football". Ok, sounded good but I know he would never be able to grip a NFL size football so I picked him up a "junior" sized one to practice with. Then for the next hour or so we practiced throwing and catching as he played the role of coach.

Last Saturday I went through a FYSA "F" level soccer coaching course. I learned a lot of great information and drills to coach kids 12 and under, and I was also very humbled with how out of "soccer shape" I was. Jacob was very intrigued to hear what I had done, and what I had learned. So, Wednesday on our way home from school Jacob insisted on me teaching him all that I had learned.

So, we spent the afternoon running through all the drills I had learned at the coaches clinic.

Later that night as a am tending to baby Reese and making dinner I heard some running coming from the hall way in front of Jacobs bedroom. As I walked over there I was surprised to see Jacob in full football pads running shuttle drills in the hall way, then running in to his room to attempt pull ups from his bunk bed followed by push ups!!

Dats my boy!! What makes me the most proud is that all this was his idea. I didn't have to ask him to practice or anything.

One of the most important lessons I have learned as a parent is to lead by example. Now this can be good or bad based on the lifestyle you live. Fitness and living a healthy lifestyle is my life and I always make a point to do some form of exercise in front of Jacob so that he can see that exercise can be fun. And in turn he wants to participate and have fun too!!

Give your kids the best gift you can give them by being a good role model for them. Kids will forever try to be like their mom or dad, sometimes consciously, sometimes subconsciously. It is our jobs to set a good example. Turn the TV off, put the computer down get outside and have fun!!

Living Life with no Regrets.......No Excuses!

"Life Is Motion"

"Life Is Motion"
Turkish Get Up