tag:blogger.com,1999:blog-14206243689824122132024-03-14T01:42:25.212-05:00Scott Larkin, ATC, CSCS........ Life is MotionMy Mission is to use my knowledge, experience, leadership, and passion to empower people to live better and grow professionally.
This site is dedicated to sharing knowledge on what I do best, post-rehab training for the everyday athlete.
In my opinion Injuries are rarely an excuse for why people should not exercise. Often times people just don't know what they can or cannot do, or how to modify appropriately. This site will show you how!ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.comBlogger134125tag:blogger.com,1999:blog-1420624368982412213.post-51297066923833455602021-03-12T11:45:00.001-06:002021-03-12T11:45:08.647-06:00How devices like InBody (Bioimpedance Analysis) work?<p>With events like the Transformation Challenge coming to an end in the OTF world I have seen many questions and concerns regarding accurate measurement of body composition. Specifically, the Inbody that OTF uses. Tools that use bioimpedance analysis (BIA) can be very accurate and very inaccurate based on many factors that surround using the device. </p><p>This article will provide a basic understanding of BIA and what will result in the most accurate reading and why. </p><p>First, let’s discuss how bioimpedance works. Such scales work with the help of sensors underneath your feet and in handles that use bioelectrical impedance. When you step on the scale and hold on to the handles, a small electrical current runs up through your leg and across your pelvis, and through your arms and across your torso, measuring the amount of resistance from various body tissue. Fat, blood, skeletal muscle, and bones all have different densities and therefore create different levels of “resistance” that is detected when performing a BIA. The devise then reports these different resistance and fat, muscle, and body water. For example, your muscles contain a high percentage of water, resulting in less resistance. Body fat, on the other hand, contains very little water and presents much higher resistance compared to muscle mass or body water. </p><p> <span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ZH-CN;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-opqXH-9pNvQ/YEummuqgE7I/AAAAAAAAAbk/PkQtWdpXOTsvDbR0L0NramF9OBadWWniACLcBGAsYHQ/s278/Picture1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="278" data-original-width="182" src="https://1.bp.blogspot.com/-opqXH-9pNvQ/YEummuqgE7I/AAAAAAAAAbk/PkQtWdpXOTsvDbR0L0NramF9OBadWWniACLcBGAsYHQ/s0/Picture1.png" /></a></div><br /><span style="mso-no-proof: yes;"></span>
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</p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">There are several underlying factors that can and will cause
an inaccurate reading. Here are a few of the most common</span></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"></span><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">Dehydration:
Water is a conductor of electricity, so when our bodies are dehydrated it
causes electrical resistance when the device performs the scan.<span style="mso-spacerun: yes;"> </span>This resistance is read as “fat” since fat
contains less water than muscle. This is why proper hydration is vital to an
accurate reading. As a side note, it is safe to presume that most people live in
a state of dehydration.</span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span dir="LTR"></span><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">Implants: Implants
(breast) also create higher resistance to the BIA scan and will results in a
higher body fat percentage. I am not sure if there is a difference between
saline fill versus silicone fill? The good news is that your scans should
remain consistent. Which means, your initial scan will show that you have
higher body fat than you actually have, but when you re-scan after taking part
in a resistance/ exercise training program, if your scan now shows a decrease
in body fat you have indeed lost fat. So, continue to base your future results/
success off that initial base line scan. Just understand that your body fat
reading will still read higher than you actually have.</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"> </span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">There are other factors that you should consider as well
when scanning.<span style="mso-spacerun: yes;"> </span>Clothing, time of day,
and possible water retention due to foods consumed or menstrual cycle.<span style="mso-spacerun: yes;"> </span>These will have a lessor effect on body
composition but may be considered for consistency and the most accurate
reading.</span></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"> </span></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"> </span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-aSTyhOhjmYo/YEumuphcVhI/AAAAAAAAAbo/DS7uAgS8lxcde-bYYYiw07d5uF7W1c8BQCLcBGAsYHQ/s474/inbody.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="474" data-original-width="377" height="640" src="https://1.bp.blogspot.com/-aSTyhOhjmYo/YEumuphcVhI/AAAAAAAAAbo/DS7uAgS8lxcde-bYYYiw07d5uF7W1c8BQCLcBGAsYHQ/w510-h640/inbody.png" width="510" /></a></div><br />
<p></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">How to get the most accurate body composition reading? I recommend
that you seek out a DEXA Scan. A DEXA scan is a non-invasive test that measures
bone mineral density to assess if a person is at risk of osteoporosis or
fracture. DEXA stands for dual energy x-ray absorptiometry—in short, with this
procedure two X-ray beams are aimed at the bones. This great devise also
happens to measure body composition as well. </span></p>
<p><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ZH-CN;">When getting this scan for purposes of osteoporosis detection
it likely will be covered under most insurance.<span style="mso-spacerun: yes;">
</span>However, if you are getting this scan for body composition purposes you
will likely need to pay out of pocket without insurance reimbursement.<span style="mso-spacerun: yes;"> </span>If you are fortunate to live in or near a
college town, you can likely get this scan at a very low cost if not free.<span style="mso-spacerun: yes;"> </span>Often times, colleges and universities will
use DEXA as part of a research project or for student practice/ experience. </span> </p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-z_jpjYAOtoc/YEum1JQQilI/AAAAAAAAAbs/RdW-wi0dMkAYOnzeNJQk2sWuv0ty6wCFACLcBGAsYHQ/s468/dexa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="374" data-original-width="468" height="351" src="https://1.bp.blogspot.com/-z_jpjYAOtoc/YEum1JQQilI/AAAAAAAAAbs/RdW-wi0dMkAYOnzeNJQk2sWuv0ty6wCFACLcBGAsYHQ/w439-h351/dexa.jpg" width="439" /></a></div><br />
<p></p><p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">I have included a few resources below to allow you to dig a
little deeper so you can make the best most informed decision on what type of
scan you should obtain. </span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"> </span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">My recommendation:</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">Under the right conditions, the InBody will give you a very accurate
and convenient scan that will allow you to track results over time for the
average person</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";"> </span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">Be well and as always, WIN THE DAY!</span></p>
<p class="MsoNormal"><span style="font-family: "Times New Roman",serif; mso-fareast-font-family: "Times New Roman";">Scott</span></p>
<p class="MsoNormal"> </p>
<p class="MsoNormal">Sources:</p>
<p class="MsoNormal"><a href="https://inbodyusa.com/general/technology/">https://inbodyusa.com/general/technology/</a>
</p>
<p class="MsoNormal"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5841670/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5841670/</a>
</p>
<p class="MsoNormal"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659281/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659281/</a>
</p>
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{margin-bottom:0in;}</style></p>ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-59176155298703152202021-01-07T15:56:00.003-06:002021-01-16T18:36:05.443-06:0011 for 2021: 11 Tools and Tips to keep your fitness levels moving forward in 2021<div><div><p>Note: Best viewed on a tablet or computer <br /></p><p>Happy New years friends,</p><p>I hope 2021 finds you all safe and well as we continue to navigate the COVID19 situation.</p><p>For me, for the first time in 23 years I find myself in a very different professional situation. This is the first time in 23 years that I am not actively working in a sports medicine or fitness environment day in and day out. Truth be told, it is much easier to get fit and stay fit when you work in a fitness facility and are around exercise equipment and motivated people all day ever day.</p><p>I have recently left the daily grind of the fitness world to launch a new business, KidSTRONG Auburn (www.kidstrong.com). Stay tuned for more information on this.<br /></p><p>Due to this, I have had to become much more intentional about my fitness plan. So today I wanted to share with you some tools you can use to help track your fitness progress. Many of these tools are free (with an option to pay for more features) and a few of the tools require an investment in your health... and the best part is, they can all be done at home. Also an important note, I am NOT a paid promoter for any of these apps, equipment or services... shoot, I am not against being paid to promote them, I have just settled on them after trying several different apps and services and these are the one I currently utilize.<br /></p><p><u><b>The Home Gym:</b></u></p><p>This part requires the investment, so I figured I would knock this out first. Personally, I enjoy and prefer to workout at a traditional gym or fitness facility such as <a href="http://www.orangetheory.com" target="_blank">Orangetheory Fitness</a>. After my wife passed away in 2017 I did not want to leave my then 12 year old and 6 year old home alone at 5 am while I went to work out (early mornings typically work best for me due to after school sport activities). So, I turned my garage into a gym with the following equipment:</p><ol style="text-align: left;"><li>Wall mounted rack/rig (<a href="https://www.roguefitness.com/rogue-rml-3w-fold-back-wall-mount-rack" target="_blank">Rogue</a>)</li><li>Barbell (Rogue)<br /></li><li>Bumper plates (Rogue)<br /></li><li>Bench (Rogue)<br /></li><li>1 Medicine ball (<a href="https://www.performbetter.com/" target="_blank">Perform Better</a>) <br /></li><li>resistance/ assistance bands (Rogue)<br /></li><li>TRX suspension trainer <br /></li><li>Yoga mat</li><li>A few DB's ( I want more)</li></ol><p> <img alt="Rogue RML-3W Fold Back Wall Mount Rack | Diy home gym, Home gym design, Gym room" class="n3VNCb" data-noaft="1" height="117" src="https://i.pinimg.com/originals/97/e0/1b/97e01b7d47fcaf6dc3a6017b9e82fe60.jpg" style="height: 318.01px; margin: 0px; width: 542px;" width="200" /></p><p>All this fit into my garage and I can still pull the Jeep in as well. The initial investment was a little over $1,000. Not too bad really and I can do absolutely everything I need to. </p><p>Wish List:</p><ol style="text-align: left;"><li>Heavier DB's</li><li>KB's</li><li>Landmine attachment for rig</li><li>various size plyo boxes</li></ol><p><u><b>Fitness Tracking:</b></u></p><p>I use several tools to help me track my fitness progress. I am firm believer that if your are not tracking your fitness you are not actually training. How do you know if you are improving if you are not tracking. Below is a list of the tools I use and how I use them.<br /></p><ul style="text-align: left;"><li><a href="https://www.irongains.com/" target="_blank">Iron gains app</a>- I use this app to track my strength training. I create my own programs, utilize their exercise library, and add new exercises if needed. It is very basic but it allows me to track my strength gains from session to session. Some of the others I have tried recently are Iron Pro and Fitbod<br /></li></ul><ul style="text-align: left;"><li>Apple watch and OTF Burn- I am obsessed with closing my circles. I use my heart rate monitor from OTF and link it with my Apple watch to get a more accurate (real time) heart rate reading. This also tracks my calorie expenditure as well. Important note regarding tracking calorie expenditure... the are all gross estimations. Do not treat these as anywhere close to 100% accurate. It does however help me "ball park" my caloric needs.<br /></li></ul><ul style="text-align: left;"><li><a href="https://elitehrv.com/" target="_blank">Elite HRV</a>- I am fascinated by Heart Rate variability (HRV). I will discuss this more when I talk about the Whoop band below in my "Sleep/ recovery" section. Elite HRV is a great free app that can be utilized with most hear rate monitors. I find that chest straps work best. They also sell there own devises, But I have not used or purchased these. HRV is a great tool to measure recovery. This will key you in on how hard to should be training and when there is potential of a negative impact on your body due to lack of recovery or illness. The following was taken directly for the <a href="https://elitehrv.com/what-is-heart-rate-variability" target="_blank">Elite HRV website</a>. In short, HRV is an accurate,
non-invasive measure of the Autonomic Nervous System (ANS) – which
responds to everything: how you exercise, recover, eat, sleep and
perceive stress.
<p>Unlike basic heart rate (HR) that counts the number of heartbeats per minute, HRV looks much closer at the exact changes in time between successive heartbeats (also called inter-beat intervals, RR intervals, NN intervals, etc).</p>
<p><img alt="What is Heart Rate Variability (HRV) | RR intervals" class="fit aligncenter" height="160" src="https://ksr-ugc.imgix.net/assets/018/547/025/73817595fef4dc8aa10033bdbaed4b14_original.png?w=680&fit=max&v=1506781294&auto=format&lossless=true&s=6e66f7f31e3b210a0cf9681d3a11d25d" title="heart rate variability in graphic form" width="680" /></p>
<p>By trending short HRV readings on a daily basis, our adaptive
algorithms learn what your “normal” Autonomic Nervous System patterns
look like, help you gain insights into your nervous system, stress and
recovery activity, and then automatically guide you in improving those
patterns over time.</p></li></ul><ul style="text-align: left;"><li><a href="https://apps.apple.com/us/app/pedometer/id712286167" target="_blank">Pedometer</a>- I utilize the pedometer app on my iPhone to track my daily steps. It links to my Apple watch so I don't have to have my phone glued to my body all day. Now that I am working from home I find myself sitting much more than usual. It is generally accepted that most people should walk at least 10,000 steps per day. Doing this will help you body fight off common conditions and diseases that can be attributed to inactivity (heart disease, stroke, depression, etc.). There have been several occasions where I have strapped on the shoes at 10:30 pm to take a long fast paced walk to get my 10, 000 steps. My 10,000 step streak was at 147 straight days until I went on an 11 hour road trip that broke my streak. My goal for 2021, is a streak of 365 days.<br /></li></ul><p><u><b>Nutrition:</b></u></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-BIy-bQgtnCM/X_dnGCBIjOI/AAAAAAAAAZ4/BS8YM3V5sP8hny1cRyl8V5NzGXEB8-3AwCLcBGAsYHQ/s2048/Photo%2BJan%2B06%252C%2B2%2B54%2B03%2BPM.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://1.bp.blogspot.com/-BIy-bQgtnCM/X_dnGCBIjOI/AAAAAAAAAZ4/BS8YM3V5sP8hny1cRyl8V5NzGXEB8-3AwCLcBGAsYHQ/w150-h200/Photo%2BJan%2B06%252C%2B2%2B54%2B03%2BPM.jpg" title="Weekly Meal Plan" width="150" /></a> </div>"The secret Sauce". You have likely heard the saying, "you can't out train a shitty diet"... and the saying is true. I, like many of the people reading this have busy lives. I am a single father of 2 with all the things this entails (being a personal Uber, afternoon and weekend sports, tutor, etc) . I am a business owner (launching a new business). At the end of the days these things are still excuses and not reasons for not being nutritionally successful. Here are the tools I use to keep me on track:<p></p><ol style="text-align: left;"><li style="text-align: left;"><div class="separator" style="clear: both;"> Weekly meal planning. I know everyone has heard this, it is an absolute must. When I neglect to do this I easily will end up ordering out 3-4 days per week. This is not only expensive, but can also be challenging from a nutritional value standpoint.</div></li><ol><li>Command station: I have a area right off my kitchen that I call my command station. Here you will find our weekly meal plan and schedule. You will also find our weekly "responsibility" chart that the kids use to earn "commissions" for task they can do around the house (My version of chores). This has nothing to do with nutrition but I figured I would throw in a pic.<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-cGnv5iZ0vkI/X_dnHAiqkGI/AAAAAAAAAZ8/a15uaPggQTAz7AG1SfjNR1z5L_Jhv_nSACLcBGAsYHQ/s2048/Photo%2BJan%2B06%252C%2B2%2B54%2B13%2BPM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="200" src="https://1.bp.blogspot.com/-cGnv5iZ0vkI/X_dnHAiqkGI/AAAAAAAAAZ8/a15uaPggQTAz7AG1SfjNR1z5L_Jhv_nSACLcBGAsYHQ/w150-h200/Photo%2BJan%2B06%252C%2B2%2B54%2B13%2BPM.jpg" width="150" /></a></div></li></ol><li>Meal planning and shopping is usually done on Sunday or Monday morning.</li><li>Family involvement- This is important to me. I was taught how to cook at an early age and this has greatly benefited me as an adult. The method is simply, I simply explain everything I am doing as I cook and this has lead to several positive unintended results:</li><ol><li>My kids ask me if they can help... I rarely ever ask them if they want to cook or help me cook. They just do.</li><li>Both my kids read nutritional labels when we go grocery shopping. They know what to look for and what to avoid. I never actually taught this to them, they just watch me, and again ask questions. </li><li>This has led to great nutritional conversation, such as why processed foods should be avoided. And, why do we look for items that have no added sugar and why we limit our sugar intake. Why does our body need protein... and healthy versus bad fats.<br /></li></ol></ol><p><b>Tracking nutrition progress and seasonal intermittent fasting.</b></p><p>I don't believe in counting calories for the long term. In my opinion it is not sustainable for daily use and if often very inaccurate. People typically grossly underestimate their caloric intake. With that said, most people are creatures of habit and eat the same things throughout the week. Because of this, occasional and short term nutritional tracking is important to be sure you are eating the correct types of foods and amounts to help you reach your goals. I will typically track my meals for about 2-4 weeks. This allows me to learn and adjust. And then, like I mentioned earlier will rely on my habits to sustain for a while.</p><p>Intermittent Fasting:</p><p>I experiment with intermittent fasting occasionally throughout the year. There is a lot of data out there in regards to the benefits of intermittent fasting for various reasons. From improving cell function, weight loss, lowering insulin resistance... leading to decrease risk of diabetes, to improved heart health, reduced inflammation and many more. But I dont experiment with intermittent fasting for any of those reason so I will not dive into that today.</p><p>So why do you experiment with intermittent fasting? For me it is simply for discipline. I practice a 16-8 fast. I use the "<a href="https://lifeapps.io/apps/life-fasting-tracker/" target="_blank">Life</a>" app to help me track my fasting time, but I typically fast from 8 pm until 12 pm. The great thing about this schedule is I am asleep for a large chunk of it. Eating is often habitual and emotional, and I find myself snacking late at night, typically after the kids go to bed while I am watching TV or working on the computer. I am not necessarily hungry... I have just formed a habit of eating during this time. And as you can imagine, the foods I snack on have little to no positive nutritional value. Fasting helps me remain disciplined with my meals.<br /></p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2_NzVfGZGt0/X_dseO_97lI/AAAAAAAAAaM/i65TH1ad6h4KA9HpZR2-q9iYd5NlGW7owCLcBGAsYHQ/s511/life-1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="511" data-original-width="501" height="320" src="https://1.bp.blogspot.com/-2_NzVfGZGt0/X_dseO_97lI/AAAAAAAAAaM/i65TH1ad6h4KA9HpZR2-q9iYd5NlGW7owCLcBGAsYHQ/w314-h320/life-1.png" width="314" /></a></div><br /><p></p><p>So, on occasion throughout the year I will practice intermittent fasting. This is also the time that I do most of my nutritional tracking. Since I am only eating (read: fueling) for a specific 8 hour period I need to be sure I am refueling with the appropriate amount and types of calories. This is important as all calories are not created equal!</p><p>Nutrition Tracking:</p><p>There are several really good apps for this. I have been using the "<a href="https://www.loseit.com/" target="_blank">Lose it" app. </a></p><ul style="text-align: left;"><li>It is free (paid options available)<br /></li><li>Very easy to track</li><li>has a bar code scanning option for tracking foods<br /></li><li>Links with my exercise apps to include calorie expenditure and steps (remember, just am estimate)</li><li>Gives you an easy to understand breakdown of your macros (proteins, carbs, and Fats)<br /></li></ul><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-fAA-9H1mjJY/X_duGlpml6I/AAAAAAAAAaY/JxoEy-o8Q64zO7KgV-y0kM3psSSCJ0-UACLcBGAsYHQ/s700/lose%2Bit.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="487" data-original-width="700" height="222" src="https://1.bp.blogspot.com/-fAA-9H1mjJY/X_duGlpml6I/AAAAAAAAAaY/JxoEy-o8Q64zO7KgV-y0kM3psSSCJ0-UACLcBGAsYHQ/w320-h222/lose%2Bit.png" width="320" /></a></div><br /><p><br /></p><p></p><p></p><p><u><b>Sleep/ recovery:</b></u></p><p>Sleep and recovery are probably the biggest missing link in most people fitness plan... and probably the most important, maybe behind nutrition. As a matter of fact I dedicated an entire blog post to this topic, you can find it <a href="http://www.scottlarkinfitness.com/2013/01/sleeps-role-in-recovery-and-fat-loss.html" target="_blank">here</a>.<b> </b>Here are the tools I use to track my sleep and recovery.<br /><b></b><u><b></b></u></p><p></p><ul style="text-align: left;"><li><a href="https://www.amazon.com/Amazon-Halo-Fitness-And-Health-Band/dp/B07QK955LS" target="_blank">Halo Band</a>: I recently started using the Halo band about 2 months ago. The Halo band is Amazons entry into the world of "fitness wearable". My hopes is that it would be similar to the Whoop band which I really liked. Although it does not quite live up to the Whoop band (yet), here is some of the cool things it will do</li><ul><li>track activity</li><li>Track heart rate 24/7</li><li>Perform picture based body fat scan. I am not completely convinced in the accuracy of this. I have access to an "Inbody" device and there is a large difference between the two and I am very confident with the accuracy of results from the Inbody.<br /></li><li>Measure tone of voice. This is a little questionable as well. Are your conversations positive? Concerning? Angry?, etc.<br /></li><li>Educational resources</li><li>~$3/ month after the initial purchase of the band. I purchased before it was released and paid $69.<br /></li></ul><li><a href="https://www.whoop.com/" target="_blank">Whoop band</a>: I absolutely loved the information that the Whoop band gave me... however, I no longer use or wear the device. The only reason I discontinued this was the monthly price. To me it was a little steep at $30 a month for a 6 month commitment. You can lower the monthly price by committing to a 1 or 2 year agreement. You can decide if the price is too steep for you, lets talk about the great features. In short, it utilizes HRV to measure sleep, recovery, and strain<br /></li><ul><li>As I stated earlier, I am a big fan of HRV to help predict proper recovery and potential illness. The whoop band does a great job of this in an easy to understand format via the app.</li><li>How much sleep do you really need to recovery based on strain and HRV? Whoop will tell you. Maybe its 6 hours for me and 9.5 hours for you.</li><li>Sleep. Whoop measures quality, efficiency and consistency of your sleep. This all ties back in to recovery and how hard you can or should train</li></ul></ul><p>Click the link above to learn more. I highly recommend this product if you feel the price fits within your fitness budget. <br /></p><ul style="text-align: left;"><li><a href="https://www.sleepcycle.com/" target="_blank">Sleep cycle app</a>: I have been using this app for about 10 year to track my sleep and I really enjoy it. You will get much of the same data from Whoop and the Halo band so you really don't need them both. I continue to use both, mainly because I like the gentle wake alarm feature of the Sleep cycle app. This might be a paid app now, but I have been using it for so long it is free for me?? Great sleep app though and I also highly recommend this one. Here are a few cool features<br /></li><ul><li>measure quality of sleep (deep, REM, awake)</li><li>tracks snoring</li><li>weather, and how it affects your sleep</li><li>resting HR</li><li>Many many statics and how you rank among other Americans and those from different countries (sleep quality, regularity, time you went to bed, wake time, time in bed, time asleep, how long it took to fall asleep, etc)<br /></li></ul></ul></div></div><div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-S7T8Cw2cdKw/X_eBIfo0uLI/AAAAAAAAAak/Ip_fTn00ymYacaoeaJzv5e8aSqEyvR3uACLcBGAsYHQ/s636/sleepcycle-lowres-5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="636" src="https://1.bp.blogspot.com/-S7T8Cw2cdKw/X_eBIfo0uLI/AAAAAAAAAak/Ip_fTn00ymYacaoeaJzv5e8aSqEyvR3uACLcBGAsYHQ/s320/sleepcycle-lowres-5.jpg" width="320" /></a></div><br /><p><br /></p><p><u><b>Mindfullness:</b></u></p><p>This is something very new for me. Practicing mindfulness by keeping a daily journal. I have only been using this app for 7 days now so not much to report. I am using an app called<a href="https://dayoneapp.com/" target="_blank"> Day One journal app</a></p><p>So welcome to 2021. I know as a country we are off to a rocky start, but using these tools will allow you to take personal responsibility for your health. There is still mixed information regarding COVID 19 in general, but there is sound research on how the effects of exercise can help reduce the likelihood of several diseases including COVID 19.</p><p>Be well, and as always... Win The Day!</p><p>Scott<br /></p></div></div>ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com0Auburn, AL, USA32.6098566 -85.4807824999999894.299622763821155 -120.63703249999999 60.920090436178846 -50.324532499999989tag:blogger.com,1999:blog-1420624368982412213.post-55478112856338351512020-12-16T10:06:00.000-06:002020-12-16T10:06:24.326-06:00The NOT so Shocking reason why Colin Kaepernick has been unemployed<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-QZpokiLm4rY/X9oq2LOAOLI/AAAAAAAAAZU/e2OPpIVopjcuPKI1mjY2vtGtjmDN9kNXwCLcBGAsYHQ/s600/culture.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="338" data-original-width="600" src="https://1.bp.blogspot.com/-QZpokiLm4rY/X9oq2LOAOLI/AAAAAAAAAZU/e2OPpIVopjcuPKI1mjY2vtGtjmDN9kNXwCLcBGAsYHQ/s320/culture.png" width="320" /></a></div> I actually wrote this article in 2017 and for some reason I never posted it. But recently I have been preparing to open a new business and revisiting/ creating my mission, vision, values, and team culture is part of the process of launching my new business. Even though this is a little dated regarding Kaepernick, the message is still very current.<p></p><p>Jan 2017:</p><p>I listen to a lot of sports talk radio, ESPN tv and other various sports shows and I can't understand why so many of the sports "talking Heads" are so surprised by Colin's lack of employment at this point in his career.<br />
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At the end of the day the process of him making an NFL roster is just another job interview. It has nothing to do with the NFL owners "black listing" this applicant.<br />
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Hiring process's vary from employer to employer, but there are some common things that employers look for in an employee. The big catching point for many of these football talking heads is his technical ability... or his ability to play quarterback. Yes, Colin has many of the physical attributes to be an acceptable quarterback in the NFL, but does that make him a good employee or teammate?<br />
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My industry, of course is NOT NFL football and I would never consider myself an expert in identifying NFL caliper talent. But, I have been very successful in building teams and that all start with the hiring process. There are several characteristics that I look for when interviewing a potential new employee, but technical skill set is probably number 5 or 6 on the list. And it would be safe to presume many employers share similar hiring criteria.<br />
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Criteria #1 is always Core Values. Does the applicant share similar core values as our team. Experience has taught me that if you select skill set over Core Values, the relationship will be rocky and not last long. #2 is Culture. Does the applicant want to be part of the culture we have created. #3 is Passion. Is the applicant excited about what they are getting ready to join. True passion is contagious and created excitement among the team... misdirected passion can cause division. #4 is personality. I can teach the new employee everything they need to know about our industry... but I can't teach personality. My business is about building relationships and personality is important. More time than not, you either have it or you don't. #5 is Potential. Does this applicant have the potential to grow within our organization... do they want to grow in my organization? Finally at #6 we get to skill set. Now, don't get me wrong, it is important to have the technical skill set, but if I am missing numbers 1-4 you are bound to create a divide within your team that will ultimately create a lot of problems. If they have all 6, they will be a home run hit. I want the ideal team player, and they must be Hungry, Humble, and <a href="https://www.tablegroup.com/books/ideal-team-player/" target="_blank">Smart</a><br />
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So why is Colin Kaepernick still unemployed? It's simple, he doesn't share similar Core values as the teams he is seeking to join. He places his personal agenda over the teams agenda which shows he does not want to be part of the teams Culture. And that is fine. If his personal agenda is more important than I would recommend he uses that passion to make a difference. But, based on his interviews I have seen, he doesn't have a great public personality that would make any employer (team) proud to employ him. Shocking right! It has absolutely nothing to do with his quarterback ability. </p><p>How do you select your ideal team player? Let me know in the comments below.</p><p>Win the Day!</p><p>Scott<br />
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<br /></p>ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com0Auburn, AL, USA32.6098566 -85.4807824999999894.299622763821155 -120.63703249999999 60.920090436178846 -50.324532499999989tag:blogger.com,1999:blog-1420624368982412213.post-75634625293222091802020-04-07T14:22:00.000-05:002020-04-07T14:22:16.671-05:00Knee Pain Got You Down?<div style="text-align: center;">
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Hey Friends.There are MANY causes of knee pain, but this video I created discusses just one potential cause and 2 great exercises to help prevent and ease knee pain.</div>
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Please let me know if you have any questions.</div>
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Win The Day!</div>
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Scott </div>
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ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com22tag:blogger.com,1999:blog-1420624368982412213.post-56877206255872154752019-03-26T08:37:00.000-05:002019-03-26T08:37:39.344-05:00Scott's meaningless thought of the day.Happy Tuesday!<br />
For the integrity of this fitness related site I will share with you my tip of the day, but first...<br />
<br />
Scott’s meaningless thoughts of the Day:<br />
Our political system is crazy... it has evolved to become laughable. It doesn’t matter what side of the aisle you sit on. If one side says the earth is round the other will say, “No, it’s flat!” (and under their breath say, I know it is really round, but I will never agree with “them”).<br />
<br />
After over 2 years and nearly 35 million dollars, the Mueller report concluded “Mueller Finds No Trump-Russia Conspiracy, but Stops Short of Exonerating President on Obstruction”... what does that mean? “I Can’t find any evidence, but I still think he did it”? Now there will likely be an investigation of the investigators??? I am sure we can find better things to do with OUR time and money...POTUS aside, you see this all the time. Someone gets accused of something terrible, then gets proved innocent, only to find the court of public opinion has already sentenced you to death due to their ignorance?<br />
<br />
Very confusing.<br />
<br />
I believe in hard work... always, I believe in helping people be/ get better, I believe “things”, and respect are earned... not deserved or given. I believe there are 3 sides to every story (what one says, what the other says, and what actually happen). I also believe, I must listen to all sides before I make a decision or pass judgment. I believe in doing the right thing ... always, and fighting for what is right. I believe that our futures would be brighter if more parenting was done at home (I was one of the fortunate ones that had excellent parenting). I believe we have a lot of great educators (teachers) out there for our children... many of which do not receive the resources they need. I believe those educators are not the only ones responsible for teaching our children... this also starts at home... I also believe Michael Jackson and Elvis are still alive living an a private island somewhere :) Enjoy your your Tuesday.<br />
<br />
Fitness Tip of the Day:<br />
Listen to your body. Your body talks to you constantly, unfortunately, most of us ignore this. Are you unusually sore, bloated, fatigued? Your body may be trying to speak to you.<br />
<br />
Today during my 5 am Garage workout, after my 2nd working set (after 2 warm-up sets) I started to feel a twinge in my left hip flexor. This is the point that you need to listen to your body. Most of my career has been working with people that did not listen and would have continued to "grind" and complete their prescribed sets. Today I listened, and cut my squat work a little short. I continue with the program and replaced my dead lifts with an "accessory movement".<br />
<br />
My lesson today is simple, listen to your body. Change course for the day so that you do not get derailed for an extended period of time. Results do not occur when you are sidelined due to injury.<br />
<br />
Train Smart, and Win the Day!<br />
ScottScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com1Auburn, AL, USA32.6098566 -85.48078249999997532.3958911 -85.80350599999997 32.8238221 -85.15805899999998tag:blogger.com,1999:blog-1420624368982412213.post-2892067489833231852019-02-20T10:09:00.000-06:002019-02-20T10:09:17.118-06:00Maximizing Results with Post-Workout Nutrition<br />
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<a href="https://1.bp.blogspot.com/-tkWGxcSQpvc/XG16rBmfYvI/AAAAAAAAAPE/8iGx1bykQCkQcMTqv879M6AbMU8l0Dr6wCLcBGAs/s1600/Photo%2BFeb%2B20%252C%2B9%2B48%2B56%2BAM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://1.bp.blogspot.com/-tkWGxcSQpvc/XG16rBmfYvI/AAAAAAAAAPE/8iGx1bykQCkQcMTqv879M6AbMU8l0Dr6wCLcBGAs/s320/Photo%2BFeb%2B20%252C%2B9%2B48%2B56%2BAM.jpg" width="240" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 18.0pt;"><br /></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 18.0pt;">Maximizing
Results <o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 18.0pt;">with
Post-Workout Nutrition<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif;">By <a href="https://517transformed.com/Trainers/Jennette-Holzworth#" target="_blank">Jennette Holzworth</a><o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif;">Exercise
is one of the best ways to improve health, achieve and maintain a healthy
weight and make positive, long-lasting changes to overall quality of life. However,
if left unchecked, exercise could very well be the thing keeping you from
achieving your ultimate goals.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">During
intense exercise, several reactions occur that produce the complete opposite
results sought from exercise. Muscle damage occurs, energy levels decrease, immune
system function deteriorates, cell membranes are damaged and inflammation
increases.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">Left
unchecked, these processes will continue until the next bout of exercise begins,
wasting more muscle, further decreasing immune system function, damaging DNA
and leaving one susceptible to illness, injury and long-term damage.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">While
it sounds like intense exercise would be the very thing to avoid, it’s actually
the fastest, most effective way to change your body. The way to make the
results matter is with nutritional intervention immediately following exercise.
In fact, there’s no other time during the day when nutrition is most crucial
than the 30 minutes immediately following exercise.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">The
topic of post-workout nutrition has been well studied in clinical settings, as
scientists search for optimal methods to increase muscle tone, decrease fat and
prevent damage to immune system function and cell membranes in athletes and
active individuals. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">Studies
have shown that whey protein and fast-digesting carbohydrates in liquid form is
the essential equation in maximizing results following exercise. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">Generally
speaking, fast-digesting carbohydrates should be avoided throughout the day
because they cause a spike in insulin, a hormone produced by the pancreas to
balance blood sugar levels. A spike in insulin, caused by ingesting
fast-digesting carbohydrates, causes the body’s fat cells to store sugar in the
form of glycogen, resulting in fat gain.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">Following
exercise, however, it is the muscle cells that become sensitive to insulin. Ingesting
fast-digesting carbohydrates during this time, which is a small window lasting
up to 45 minutes following exercise, causes the muscle cells to grow, which
increases metabolism and promotes a healthy body composition.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">It’s
this response that halts the deteriorating effects of hormones produced during
exercise and shifts the body into a proper recovery mode— and the faster the
better.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif;">It
was originally thought that these carbohydrates were the secret to recovery,
until research emerged at the University of Texas at Austin that showed adding
protein to a carbohydrate supplement caused a faster increase in insulin, increasing
protein synthesis and making the combination up to four times more effective
than carbohydrates alone in recovery and results.<sup>1</sup><o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif;">Post-workout
nutrition benefits don’t stop at fat burning and muscle gain. The health benefits
far outweigh any physical gains aided by supplementation. A study of Marine
Corp. recruits found individuals receiving protein and carbohydrates over a
54-day period, versus a placebo or carbohydrates alone, had 33 percent fewer
total medical visits and 37 percent fewer visits due to muscle joint problems.<sup>2</sup><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif;">But
even if you have the right combination, waiting too long to drink the shake can
make it ineffective. A study performed at <st1:place w:st="on"><st1:placename w:st="on">Vanderbilt</st1:placename> <st1:placetype w:st="on">University</st1:placetype></st1:place>
documented the importance of the timing of a post-workout meal and found that
timing is everything.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif;">Participants
were given a protein and carbohydrate supplement either immediately after 60 minutes
of exercise or three hours later, with the former group burning more fat and
synthesizing more protein, better equipping them to build muscle. The group
receiving the supplement three hours later actually had a net loss of protein,
meaning they lost muscle as a result of waiting to ingest nutrients.<sup>3</sup><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif;">The “perfect” recovery
shake involves the following elements:<o:p></o:p></span></b></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list .5in; text-align: justify;"><st1:metricconverter productid="1 g" w:st="on"><span style="font-family: "Arial",sans-serif;">1 g</span></st1:metricconverter><span style="font-family: Arial, sans-serif;"> carbohydrate per kilogram body-weight. (1-1.5 g/kg for endurance athletes)<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list .5in; text-align: justify;"><st1:metricconverter productid="1 g" w:st="on"><span style="font-family: "Arial",sans-serif;">1 g</span></st1:metricconverter><span style="font-family: "Arial",sans-serif;"> protein for every 3 or <st1:metricconverter productid="4 g" w:st="on">4 g</st1:metricconverter> carbohydrates. <o:p></o:p></span></li>
</ul>
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<!--[if !supportLists]--><span style="font-family: "Courier New"; font-size: 10.0pt; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">-<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif;">Whey protein is optimal because it
includes all 9 essential amino acids and is fast digesting. Whey isolate is
recommended for lactose-intolerant individuals. <o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Arial",sans-serif;">Vitamins
C & E can be added during this time to enhance immune system function,
as well as glutamine and leucine (amino acids) to boost protein synthesis
and recovery. <o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Arial",sans-serif;">Fat
should be avoided during this time because it slows digestion.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Arial",sans-serif;">Liquid
forms are preferred because of their fast-digesting nature. Whole foods
can be eaten, but the window of opportunity may be missed due to digestion
delay. Animal meats and processed carbohydrates (such as rice cakes,
breads, pastas or crackers) can be consumed if whole foods are desired.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Arial",sans-serif;">Bring
your shake (or food) to your workout and consume it prior to leaving the
facility. <o:p></o:p></span></li>
</ul>
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<u><span style="font-family: "Arial",sans-serif;">Information
in this article was adapted from the following studies & sources:<o:p></o:p></span></u></div>
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<span style="font-family: "Arial",sans-serif;">1.
Zawadzki, K.M., Yaspelkis, B.B., III and Ivy, J.L., “Carbohydrate-protein
complex increases the rate of muscle glycogen storage after exercise,” <i style="mso-bidi-font-style: normal;">Journal of Applied Physiology</i>, 72:
1854-1859, 1992. <o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif;">2.
Flakoll, P.J.,. Judy, T., Flinn, K., Carr, C., Flinn, S., “Post exercise
protein supplementation improves health and muscle soreness during basic
military training in marine recruits.” <cite><span style="font-family: "Arial",sans-serif;">Journal
of Applied Physiology,</span></cite><span class="slug-pub-date"><span style="mso-bidi-font-style: italic;"> <st1:date day="1" month="3" w:st="on" year="2004">March 1, 2004</st1:date> </span></span><span class="slug-vol"><span style="mso-bidi-font-style: italic;">vol. 96 </span></span><span class="slug-issue"><span style="mso-bidi-font-style: italic;">no. 3 </span></span><span class="slug-pages"><span style="mso-bidi-font-style: italic;">951-956. <o:p></o:p></span></span></span></div>
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<span style="font-family: "Arial",sans-serif;">3.
Levenhagen, D.K., Greshmah, J.D., Carlson, M.G., et al., “Postexercise nutrient
intake timing in humans is critical to recovery of leg glucose and protein
homeostasis,” <i style="mso-bidi-font-style: normal;">American Journal of
Physiology</i>, 280: E982-E993, 2001 <o:p></o:p></span></div>
<br />ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com13Auburn, AL, USA32.6098566 -85.48078249999997532.3958911 -85.80350599999997 32.8238221 -85.15805899999998tag:blogger.com,1999:blog-1420624368982412213.post-81565016747601319452017-02-25T21:52:00.000-06:002017-02-25T21:52:12.024-06:00Getting the most accurate reading from your OTBeat Heart rate monitor<div class="MsoNormal" style="text-align: left;">
Hey OTF’ers,</div>
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<o:p></o:p></div>
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I have read recently that several members are experiencing inconsistent
readings with the “Pulse” heart rate monitor during class. Both styles of
monitors that OTF offers are very reliable, but both work very differently.
Both also have their unique “quirks” that may lead to a temporary loss of
reading.<o:p></o:p></div>
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Let’s start with how the two work.<o:p></o:p></div>
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<b><u>The “Core”-</u></b>
This is the original OTF heart rate monitor.
This devise basically works by “listening” to your heart beat. It is worn snuggly across your chest right
about at the level of your Xiphoid process.
The closer to the heart the better the reading. Also important to note, the “Core” can
sometimes take 3 to 5 minutes to read your heart rate and sometimes requires
movement/ activity.<o:p></o:p></div>
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<b>Common wearing flaws:<o:p></o:p></b></div>
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<ul>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Worn to low</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Worn to lose</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Core attached upside down</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Loses contact with body when body is “rounded”
forward… when on the rower for example.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Adjusting to frequently-</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">If you feel that your “Core” is not reading
well, make an adjustment and then let the monitor relocate your heart
rate.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">This can sometimes take a
minute.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Continual adjustment of the
strap will not allow the devise to detect your HR</span></li>
</ul>
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<b>Possible Solutions:<o:p></o:p></b></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Lightly wet the strap to help with conductivity
on your body<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Wash strap weekly to remove accumulated sweat/
salt from band<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Be sure strap is worn “high and tight”<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Shift strap and core slightly to the left (more
directly over heart). Let device relocate
HR.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">The “Pulse”-</span></u></b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"> </span>The
Pulse utilizes optical sensors to “look” for your heart rate by reading blood
flow under the skin. Placement of the
Pulse is very important for proper reading.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Proper placement:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->3 finger widths from your wrist. - Wear the “Pulse”
approximately 2-3 finger widths from your wrist, toward your elbow (the higher
the better). Placing “Pulse” here will allow for optimal contact– allowing “Pulses”
sensors to better ‘sense’ the volume of blood under the skin and detect your
pulse.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Wear the “Pulse” above your ANT+ or BLE watch. -
Want to pair your “Pulse” with your favorite ANT+ or BLE watch? No problem!
Simply place your “Pulse” above the watch of your choice. Wearing the “Pulse”
on the same arm as your watch will allow for optimal communication between
devices.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->When cycling, wear the “Pulse” with the sensor
on the inside of your arm. - Want to track your heart rate with the “Pulse”
while cycling? Go for it! Simply turn your “Pulse” around, so that the sensor
faces the inside of your forearm. This will allow Mio’s sensor to better
“sense” your blood flow while you ride on a trail or road.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Turn on your “Pulse” about 10 minutes prior to
the start of a workout. This will allow adequate
time to detect blood flow.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-96EyfMuXyzQ/WLJO4Pl9WMI/AAAAAAAAALo/IQX9zE2j3qUAPxbhAGnvLOzFQ7mCt-p8gCLcB/s1600/Pulse.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://4.bp.blogspot.com/-96EyfMuXyzQ/WLJO4Pl9WMI/AAAAAAAAALo/IQX9zE2j3qUAPxbhAGnvLOzFQ7mCt-p8gCLcB/s400/Pulse.png" width="400" /></a></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.4pt;">
<!--[if gte vml 1]><v:shape
id="Picture_x0020_1" o:spid="_x0000_i1025" type="#_x0000_t75" style='width:467.4pt;
height:279pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:/Users/STUDIO~1/AppData/Local/Temp/msohtmlclip1/01/clip_image003.png"
o:title="otbeat-link-how-to"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 2.4pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 2.4pt;">
<b>Common wearing flaws:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l2 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Band slides down too low on the wrist- When the “Pulse”
slides down the wrist, movement of the wrist creates “noise” which causes an inaccurate
reading. I recommend wearing a sweat band on your wrist to hold your “Pulse” in
proper place.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l2 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Tightly gripping dumbbells or the rower handle
could reduce blood flow to the wrist, which could lead to a temporary loss of
reading.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.4pt; mso-add-space: auto; mso-list: l2 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "Times New Roman"; font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]-->Members with low blood pressure could experience
an inconsistent reading since there could possibly be less blood flow to the
arms while exercising.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Charging note:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo5; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">“Pulse” only takes about 45 minutes to charge completely.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">After the charging light goes off, the “Pulse”
should be removed from the charger.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">The Pulse has a “charge life cycles” of approximately
350 charges.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Improve “Pulse” life by
only charging when almost completely dead. A complete charge should last 3-4
classes.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -0.25in;">Do not charge your “Pulse” via your lighter
socket in your car. Socket could be too powerful and literally burn the unit… I
have seen this happen once!</span></li>
</ul>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo5; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l4 level1 lfo5; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<b><i>**Important note- Splat points are not designed to be obtained during
the weight room portion. We design an
OTF workout so members will get at least 12 Splat points during the cardio
portion of the workout**<o:p></o:p></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hope this helps!<o:p></o:p></div>
<div class="MsoNormal">
Win the Day,<o:p></o:p></div>
<br />
<div class="MsoNormal">
Scott<o:p></o:p></div>
ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-21608424237466158832017-01-25T21:39:00.000-06:002017-01-25T21:39:15.223-06:00Overnight Oats<span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">Hey Everyone,</span><br />
<span style="background-color: white;"><span style="color: #1d2129; font-family: Helvetica, Arial, sans-serif;"><span style="font-size: 14px;">This is a great recipe I received from my friends Byron and Janelle Dyce years ago. For those of you that need a quick breakfast or snack, potentially on the go. Give this a try... you will love it!</span></span></span><br />
<span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span>
<span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">Overnight Oats</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;" /><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">1 Cup Rolled Oats</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">1 Cup Water</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px;">1 Tbs Apple Cider Vinegar</span><span class="text_exposed_show" style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px;"><br />1 Tbs Chia Seeds<br />2 Tbs Apple Sauce<br />1 tsp Cinnamon<br />½ Chopped Apple<br />Pinch of Salt<br /><br />Combine ingredients in mason jar or like container and refrigerate overnight. Great snack! This makes one serving for me, adjust accordingly.</span><br />
<span class="text_exposed_show" style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-weHenUdrF24/WIlull29wNI/AAAAAAAAAK4/wxuNCd0dPUcB9D3Ur3Btz_D9RL36jmqHwCLcB/s1600/Overnight-oatmeal-jars.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-weHenUdrF24/WIlull29wNI/AAAAAAAAAK4/wxuNCd0dPUcB9D3Ur3Btz_D9RL36jmqHwCLcB/s320/Overnight-oatmeal-jars.png" width="320" /></a></div>
<span class="text_exposed_show" style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px;"><br /></span>ScottLarkinFitnesshttp://www.blogger.com/profile/11714161282047634105noreply@blogger.com0Auburn, AL, USA32.6098566 -85.48078249999997532.3958911 -85.80350599999997 32.8238221 -85.15805899999998tag:blogger.com,1999:blog-1420624368982412213.post-71797503083242845532016-03-12T16:44:00.001-06:002016-03-12T16:44:37.330-06:007 Habits of a Healthy Lifestyle
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt; mso-bidi-font-size: 12.0pt;">7 Habits of a
Healthy Lifestyle</span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt; mso-bidi-font-size: 12.0pt;">(90 day plan
for Success)</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;">All to often in the
fitness industry I witness enthusiastic people make a “choice” to become
healthy just to quickly become discouraged and stop being healthy, truly before
they actually got started.<span style="mso-spacerun: yes;"> </span>The problem
is, when these people make these choices, which are some times even called
“resolutions” they try to simultaneously change 4 or 5 things at the same time
(exercise, eat better, drink more water, sleep more, stretch).<span style="mso-spacerun: yes;"> </span>This is like asking somebody that has never
juggled balls before to instantly juggle 5 balls at the same time.<span style="mso-spacerun: yes;"> </span>What happens next… they drop all of the balls
at the same time and more times than not, they never juggle again.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="margin-left: 1em; margin-right: 1em;"><img class="irc_mi" height="371" src="http://aarealestatementor.com/wp-content/uploads/juggling.jpg" style="margin-top: 11px;" width="230" /> </span></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;">The trick is, we
must create lifestyle habits.<span style="mso-spacerun: yes;"> </span>One habit
at a time.<span style="mso-spacerun: yes;"> </span>Once we create true habits,
they will be a part of our every day activities, just like brushing your teeth
and taking a shower.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;">Below I have
outlined 7 Habits, based on Stephen Covey’s <i style="mso-bidi-font-style: normal;">Seven
Habits of Highly Effective People</i>, and 7 steps that will be completed over
a 90-day period.<span style="mso-spacerun: yes;"> </span>Each step must be
completed in succession and you must not move on to the next step until the
previous step is completed and a habit is formed.<span style="mso-spacerun: yes;"> </span>Some of the steps will then be continued for
the entire 90 days and beyond, and some steps will just be completed once and
then you can move to then next step.</span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 1: Be
proactive</u></b>- Don’t wait for a serious health concern before you make
changes</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 1 (Days
1-10 )-</b> Take a multi-vitamin or fish oil everyday for 10 days. <span style="mso-spacerun: yes;"> </span>Do not move on to step 2 until step one has
been accomplished.<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">Continue this step throughout the entire 90 days and beyond.</i></div>
<div class="MsoListParagraphCxSpLast">
<b style="mso-bidi-font-weight: normal;">*Whether
you take a multivitamin or fish oil is really not that important here.</b><i style="mso-bidi-font-style: normal;"><span style="mso-spacerun: yes;"> </span>You
can choose based on your nutritional deficiencies.<span style="mso-spacerun: yes;"> </span>What is important is starting simple.<span style="mso-spacerun: yes;"> </span>Bottom line is, if we cannot perform a simple
task for ten straight days we will not be ready to tackle larger more
challenging habits.</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 2: Begin
with the end in mind</u></b>- Focus on a SMART health/ fitness related goal</div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 2 (Day
11- 20)-</b> Drink ½ your body weight in ounces every day for 10 days. <i style="mso-bidi-font-style: normal;">Continue this step throughout the entire 90
days and beyond.</i></div>
<div class="MsoNormal" style="margin-left: .5in;">
<i style="mso-bidi-font-style: normal;">*Proper
hydration is key to support our daily functions.<span style="mso-spacerun: yes;"> </span>Without proper hydration we set ourselves up
behind the 8 ball.<span style="mso-spacerun: yes;"> </span>Water is the most
critical element for health, growth and development.<span style="mso-spacerun: yes;"> </span>Water affects body temperature, waste
removal, inflammation, joint lubrication, and in short, every cell in our body
needs proper hydration to function properly</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 3: Put first
things first</u></b>- Priorities must be set</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Every Sunday sit down and plan out the
following:</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Specific exercise schedule (day, time and actual
workout)</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Weekly meals</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Once the schedule is set, nothing must take the
place of scheduled activities without a cost.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>If a workout or scheduled event is missed. $5
must be placed in the “pot”.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>This is your built in accountability
system.<span style="mso-spacerun: yes;"> </span>What do you do with this money?
We will discuss that soon</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<img class="irc_mi" height="236" src="https://s-media-cache-ak0.pinimg.com/236x/62/87/ef/6287ef3397bfeb746bafba0118df2dee.jpg" style="margin-top: 79px;" width="236" /> </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 3 (Day
21- 42)-</b> Exercise 2 days per week</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Must be documented/ recorded</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Must last a least 30 min.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Must increase heart rate to an “uncomfortable”
level (heart rate monitor is recommended)</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Must be a full body workout</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Do not go to step 4 until 3 weeks of consecutive
recorded workouts have been completed. <i style="mso-bidi-font-style: normal;">Continue
this step throughout the entire 90 days and beyond</i></div>
<div class="MsoNormal" style="margin-left: .75in;">
<i style="mso-bidi-font-style: normal;">*REWARD Time. After you have successfully completed this step, reward
yourself or somebody.<span style="mso-spacerun: yes;"> </span>Always recognize
and reward small successes.<span style="mso-spacerun: yes;"> </span>Take that
money from Step 2 and do something nice for yourself, you have earned it! Or,
take that money and donate it to a charitable cause of your choice.</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 4: Think
win/ win</u></b>- You only win when others win</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>How will these healthy lifestyle changes affect
those you love?</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 4 (Day
43- 53)-</b> First thing in the morning, on your iPhone, write down 1 way that
your healthy lifestyle changes will affect the people you love.<span style="mso-spacerun: yes;"> </span>Do this every day for 10 days </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">This step
will only be completed for 10 days</b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u><span style="text-decoration: none;"><br /></span></u></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 5: Seek
first to understand, then be understood</u></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>“To know is to teach”</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 5
(Day 54)</b>- Invite a friend or family member to participate in a healthy
activity.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Teach them the importance of this activity.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Share the gift of health.</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">This step
must be completed at least once and then can be completed as many times as
desired</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Habit 6: Synergize</u></b>-
your mind and body must corporate to be successful</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 6
(day 54- 61)</b>- Sleep- 7-8 hours of sleep is vital for living a healthy
lifestyle</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Recovery</div>
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<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hormone balance</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Focus</div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Create a sleep schedule and stick to it for 7
days straight</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Set a bed time that will allow for 7-8 hours of
sleep</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><i style="mso-bidi-font-style: normal;">Continue
this step throughout the entire 90 days and beyond</i></div>
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<img class="irc_mi" height="272" src="http://www.keycompounding.com/wp-content/uploads/2015/08/7-habits-synergize.jpg" style="margin-top: 61px;" width="341" /></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><u>Habit 7:</u></b>
Sharpen your saw</div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;">Step 7
(Day 62- 90)-</b> Chose a health/ fitness book and read it.</div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Created by: Scott
Larkin, ATC, CSCS, CPT</div>
ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com8tag:blogger.com,1999:blog-1420624368982412213.post-5027684536001437082014-04-05T20:29:00.000-05:002014-04-05T20:29:37.197-05:00Re-defining MeIt has been 9 months since my last blog post! I have always said that if I don't have something really good to write about then I am not going to write for the sake of writing.<br />
<br />
Truth is I have actually done a lot of writing over the past year. I have written 2 articles a month that I put in my by-monthly newsletter. But I felt it would be kind of cheating to just re-post those article here on my blog.<br />
<br />
What I think I realized was that I didn't have a clear focus of what I wanted this blog to be about. Although I feel the content I posted was good, it was also all over the place from exercise, to nutrition, to my own personal workouts to improving sleep habits.<br />
<br />
So after a 9 month hiatus from writing on my blog I have decided to go back to my roots and to focus on what I do best. I came into the fitness industry as a Certified Athletic Trainer. I have always had a passion for working with athletes on sports performance, but after being very successful in the fitness industry for over 14 years now I know that my niche is working with injuries. Assessing movement, finding movement dysfunction and correcting movement patterns. So this will be the focus of my blog, the re-defining of me.<br />
<br />
My Mission is to use my knowledge, experience, leadership, and passion to empower people to live better and grow professionally.<br /><br />This site is dedicated to sharing knowledge on what I do best, post-rehab training for the everyday athlete.<br /><br />In my opinion injuries are rarely an excuse for why people should not exercise. Often times people just don't know what they can or cannot do, or how to modify appropriately. This site will show you how! <br />
<br />
So stay tuned for great new content in the very near future.<br />
<br />
Win the Day!<br />
ScottScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com1tag:blogger.com,1999:blog-1420624368982412213.post-24576458010821852612013-07-23T20:48:00.000-05:002013-07-23T20:48:49.952-05:00End of Summer Sale at Perform BetterHi Everyone!<br />
Perform Better, the equipment company that we get a
lot of the equipment that we use in the personal training studio is
having a great End of Summer sale.<br />
<br />
Many of the items that
we use daily is on sale for up to 50% off. If there are pieces of
equipment that you would like for your home now might be a good time to
buy it.<br />
JAM!<br />
Scott<br />
<br />
Click the link below:<br />
<a href="http://www.performbetter.com/webapp/wcs/stores/servlet/Category3_10151_10752_2000510_-1_Y_image_0?kbid=5502&img=EOS_160x600.jpg">
<img border="0" src="http://www.performbetter.com/catalog/affiliates/images/EOS_160x600.jpg" /></a>
<img border="0" src="http://www.myaffiliateprogram.com/u/performb/showban.asp?id=5502&img=EOS_160x600.jpg" />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-6382318649254935812013-05-13T05:30:00.000-05:002013-05-13T05:30:03.157-05:00Core Stability Series: Paloff Press- Cable ResistanceHi Friends,<br />
This is another great "Core" exercise. The focus of this exercise is anti- rotation of the torso. This exercise can be modified in the tall kneeling or half kneeling stance. The Paloff press is much harder than it appears in this video.<br />
<br />
Enjoy,<br />
Scott<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/eYSLPV_dg6Q/0.jpg"><param name="movie" value="http://www.youtube.com/v/eYSLPV_dg6Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/eYSLPV_dg6Q?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-7320223942841086192013-05-04T20:32:00.000-05:002013-05-04T20:32:58.337-05:00Core Stability Series: Tall Kneeling Stability Ball Roll Out<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Hey Friends,<br />
This is one of my favorite "Core" exercises. The focus here is stability of the entire upper torso. Only roll out as far as you can so that you can maintain stability all the way back to the start position.<br />
<br />
Enjoy!<br />
Scott<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/E8lTQ8dlgbk?feature=player_embedded' frameborder='0'></iframe></div>
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-39014062202686648132013-04-16T05:30:00.000-05:002013-04-16T05:30:05.408-05:00“Rest Breeds Rust"
Hi Friends,<o:p></o:p><br />
<br />
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I have a confession to make.<span style="mso-spacerun: yes;">
</span>As I sit here writing this on Friday morning, I just completed my first
training session of the week.<span style="mso-spacerun: yes;"> </span>Even
worse, this is only my second training session over the last two weeks! I know
, I know… I suck!<span style="mso-spacerun: yes;"> </span>I am wasting away one
day at a time as my muscles atrophy.<span style="mso-spacerun: yes;">
</span>With the exception of my flexor digitorum and flexor pollicis longus
muscles, I am a sinking ship. (how many people just googled those muscles? <span style="font-family: Wingdings; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span>)<o:p></o:p></div>
<br />
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The cool thing is, I actually feel stronger than I have in a
long time.<span style="mso-spacerun: yes;"> </span>As a matter of fact I
recently took some measurements and I gained 5 pounds. “What!”<span style="mso-spacerun: yes;"> </span>“You sloth!”<span style="mso-spacerun: yes;">
</span>My body fat percentage however, has not changed at all.<span style="mso-spacerun: yes;"> </span>That means one thing people.<span style="mso-spacerun: yes;"> </span>I have added lean body mass (muscle) and have
gotten stronger… all with a 2 week break.<o:p></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p> </o:p>How does that happen?<span style="mso-spacerun: yes;">
</span>Won’t I lose my level of fitness if I take time off?<span style="mso-spacerun: yes;"> </span>The much overlooked art of recovery is the
key to our training success.<span style="mso-spacerun: yes;"> </span>We now know
more than ever before that the most important part of your training is actually
that time spent in between training sessions.<span style="mso-spacerun: yes;">
</span>Rest, recovery, sleep, nutrition.<o:p></o:p></div>
<br />
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“You mean you are telling me not to exercise!”<span style="mso-spacerun: yes;"> </span>Don’t get too excited, that statement is far
from the truth.<span style="mso-spacerun: yes;"> </span>What I am saying is that
we need proper recovery.<span style="mso-spacerun: yes;"> </span>What I am NOT
saying is that it is ok to sit around on your hands and watch the grass grow
because, “I am in my recovery phase”.<o:p></o:p></div>
<br />
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<o:p> </o:p>Recovery phase or what we sometimes call “de-loading” is
built right into your program.<span style="mso-spacerun: yes;"> </span>When we
design training programs for our clients we periodize our programs.<span style="mso-spacerun: yes;"> </span>What that means is, we train through
different phases such as strength phases, power phases, and hypertrophy
phases.<span style="mso-spacerun: yes;"> </span>“<b><span lang="EN" style="mso-ansi-language: EN;">Periodization</span></b><span lang="EN" style="mso-ansi-language: EN;"> is an organized approach to training that
involves progressive cycling of various aspects of a training program during a
specific period.” <span style="mso-spacerun: yes;"> </span>It is a way of
alternating training cycles based on a desired outcome (result). The aim of
periodization is to introduce new movements as one progresses through each cycle
to help maximize results at specific times while minimizing plateaus and
overtraining. <o:p></o:p></span></div>
<br />
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<a href="http://2.bp.blogspot.com/-c5skxeu5s3w/UWhkckjFl0I/AAAAAAAAAW8/kAneDpa6Vik/s1600/mountain-cycling-6-active-rest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-c5skxeu5s3w/UWhkckjFl0I/AAAAAAAAAW8/kAneDpa6Vik/s320/mountain-cycling-6-active-rest.jpg" width="320" /></a></div>
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<span lang="EN" style="mso-ansi-language: EN;"></span> </div>
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<span lang="EN" style="mso-ansi-language: EN;">Often times we
organically create our own recovery phases by “life” getting in the way.<span style="mso-spacerun: yes;"> </span>Traveling for business, taking
vacations.<span style="mso-spacerun: yes;"> </span>In addition to the
predetermined de-loading phases that your personal trainer has already built in,
the above events often times fills that recovery period.<span style="mso-spacerun: yes;"> </span>The last thing you want to do during your “de-loading”
phase is sit around and do nothing.<span style="mso-spacerun: yes;"> </span>This
is your opportunity to get that massage that you have been talking about for months.<span style="mso-spacerun: yes;"> </span>We will often mix in different aspects of
fitness that you might not get on a regular basis.<span style="mso-spacerun: yes;"> </span>Like throwing in some basketball or
cycling.<span style="mso-spacerun: yes;"> </span>Include more mobility, and
flexibility work into your program.<span style="mso-spacerun: yes;">
</span>Active recovery is a huge key to success.<o:p></o:p></span></div>
<br />
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<span lang="EN" style="mso-ansi-language: EN;"><o:p> </o:p></span><span lang="EN" style="mso-ansi-language: EN;">So, sorry to get
you excited about taking time off from training just to find out that we sneak
those recovery phases into your program.<span style="mso-spacerun: yes;">
</span>There are still a lot of things that you need to do to maximize recovery
and regeneration.<span style="mso-spacerun: yes;"> </span>You need to continue
to eat clean, drink plenty of water, utilize soft tissue work such as massage
therapy and get more than adequate amounts of sleep.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-tuN_pLqycM4/UWhlQ94fq-I/AAAAAAAAAXE/O-UOUw6utDY/s1600/smiling+smr.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="183" src="http://2.bp.blogspot.com/-tuN_pLqycM4/UWhlQ94fq-I/AAAAAAAAAXE/O-UOUw6utDY/s320/smiling+smr.jpg" width="320" /></a></div>
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<span lang="EN" style="mso-ansi-language: EN;"><o:p> </o:p></span><span lang="EN" style="mso-ansi-language: EN;">Great job with
everything you all have accomplished to this point in 2013.<span style="mso-spacerun: yes;"> </span>Let’s keep cranking it up and continue to
move the dial!</span><o:p></o:p></div>
<br />
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<o:p>"Rest breeds rust" -Proverb</o:p></div>
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<o:p></o:p> </div>
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<o:p>"Leisure is the time for doing something useful. This leisure the dilligent person will obtain the lazy one never"- Benjamin Franklin</o:p></div>
<br />
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<span style="font-family: "Verdana","sans-serif";"></span> </div>
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Living Life with No Excuses… No Regrets!<o:p></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Scott<o:p></o:p></div>
ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-54186620086329660642013-03-18T18:34:00.000-05:002013-03-18T18:34:04.678-05:00Time to "Go All In"<style>
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<img height="225" id="irc_mi" src="http://www.beasuccessfulentrepreneur.com/wp-content/uploads/2010/09/all-in.jpg" style="margin-top: 84px;" width="300" /></div>
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Do we have any pokers players out there?<span style="mso-spacerun: yes;"> </span>Going “All In” is a phrase used when
you bet all of your chips on a specific hand.<span style="mso-spacerun: yes;"> </span>The goal, of course is to win the hand and become the most
successful poker player in this game.</div>
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<br /></div>
<div class="MsoNormal">
Recently, the Personal Training Team Leaders and I have been
reading a book title “The 10X Rule”, by Grant Cardone.<span style="mso-spacerun: yes;"> </span>In short, this is a book about taking
massive action and being successful to the 10<sup>th</sup> degree.<span style="mso-spacerun: yes;"> </span>We discuss the book every week during
our team leader meeting and I personally have taken many great tips and
strategies from this book, but there was one specific thing that stood out to
me today while reading and it made me think about fitness and getting
results.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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This specific section was listed as number 14 on the list of
32 ways we should act in order to be successful.</div>
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<br /></div>
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“Go All the Way”</div>
<div class="MsoNormal">
“As they say in AA, “Half measures achieved us
nothing.”<span style="mso-spacerun: yes;"> </span>For members this meant
that you can’t get sober if you are drinking- even a little bit.<span style="mso-spacerun: yes;"> </span>In the world of success and achievement,
half measures achieve nothing in terms of results- except for tiring out the
person engaging in half measures.” </div>
<div class="MsoNormal">
<br /></div>
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How many times have you heard someone tell you they didn’t
get results when the exercised last.<span style="mso-spacerun: yes;">
</span>They then go further onto say that they were consistent for about 3-4
weeks before they stopped because they didn’t see results.<span style="mso-spacerun: yes;"> </span>Or even worse, “I was going to start
exercising and eating well again, but I didn’t know what to do.<span style="mso-spacerun: yes;"> </span>I have tried in the past but didn’t see
results… so why bother.”<span style="mso-spacerun: yes;"> </span>For those
people, refer them to my last article on “Farming, Fitness, and Getting
results”.<span style="mso-spacerun: yes;"> </span>All too often people
actually talk themselves into NOT taking action.<span style="mso-spacerun: yes;"> </span>They can give me a list of 10 reasons why they can’t do
something… I don’t know what to do? I don’t have time? I don’t have the
money?<span style="mso-spacerun: yes;"> </span>When all they need is to
believe in the ONE reason they should take action.<span style="mso-spacerun: yes;"> </span>That ONE reason might be different for everybody.<span style="mso-spacerun: yes;"> </span>But take massive action on it.</div>
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<br /></div>
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For those others, it is time to go all in! Jump in with both
feet!<span style="mso-spacerun: yes;"> </span>If we want massive results,
we have to take massive action.<span style="mso-spacerun: yes;">
</span>Sometimes the only way to break that planning paralysis is to live by
the motto, “ready, FIRE, aim”.<span style="mso-spacerun: yes;">
</span>What that means is sometimes we just have to take action.<span style="mso-spacerun: yes;"> </span>You’ll figure the rest out as you
go.<span style="mso-spacerun: yes;"> </span>And even better, you don’t
have to figure anything out.<span style="mso-spacerun: yes;"> </span>Your
trainer will do that for you.<span style="mso-spacerun: yes;">
</span>FIRE! Grant mentions at one point in his book an analogy of sky
diving.<span style="mso-spacerun: yes;"> </span>When you go sky diving, you
don’t step out of the plane and then decide not to go through with it… you are
in the free-fall already, you better enjoy the ride (that free-fall while
skydiving is incredible by the way<span style="font-family: Wingdings; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span>).<span style="mso-spacerun: yes;"> </span>But all too often in other endeavors of
our life we do step into something with one foot only to step backwards with
the other.<span style="mso-spacerun: yes;"> </span>I can promise you one
thing.<span style="mso-spacerun: yes;"> </span>I you don’t FIRE, you will
never hit your target. Period!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-S1Cbr-O2OKc/UUejY19o6lI/AAAAAAAAAWo/DePSPN48Dd4/s1600/photo(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="204" src="http://2.bp.blogspot.com/-S1Cbr-O2OKc/UUejY19o6lI/AAAAAAAAAWo/DePSPN48Dd4/s320/photo(1).jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yup! That's me.</td></tr>
</tbody></table>
</div>
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<br /></div>
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</div>
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If you are reading this you have already at least stepped
into the fitness world with one foot.<span style="mso-spacerun: yes;">
</span>It’s time to go all in!<span style="mso-spacerun: yes;"> </span>Let’s
take it to the next level.<span style="mso-spacerun: yes;"> </span>We have
some new tools that can supplement your current exercise program to optimize
results.<span style="mso-spacerun: yes;"> </span>If you have any questions
about stepping up your game please don’t hesitate to ask your trainer or myself.</div>
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In stealing another line from Cardone, success is “your
duty, your responsibility, and your obligation”.<span style="mso-spacerun: yes;"> </span>At Gainesville Health and Fitness we will provide all the
tools and environment to be successful, so let’s take massive action.<span style="mso-spacerun: yes;"> </span>Ready… FIRE… aim!</div>
ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com1tag:blogger.com,1999:blog-1420624368982412213.post-6138020437767674622013-03-04T06:00:00.000-06:002013-03-05T20:38:24.079-06:00Fitness Farming and Results!<style>
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<img height="122" id="irc_mi" src="http://www.browardprevention.org/wp-content/uploads/2009/04/baby-plant.jpg" style="margin-top: 0px;" width="200" /></div>
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Hi Friends,</div>
<span style="mso-bookmark: _GoBack;"></span>
<br />
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<br /></div>
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Today I want to speak to you about patience and
farming.<span style="mso-spacerun: yes;"> </span>Patience and
farming?<span style="mso-spacerun: yes;"> </span>What the heck does that
have to with fitness?</div>
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<br /></div>
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Patience and farming have everything to do with fitness!
Obtaining results in the fitness world is not something that gives us instant
dividends.<span style="mso-spacerun: yes;"> </span>We all want results
instantly, actually we all want results yesterday.<span style="mso-spacerun: yes;"> </span>But fact of the matter is, whether we want to hear it or not,
reaching optimal fitness levels takes enormous amounts of patients coupled with
extremely hard work. Period!</div>
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<br /></div>
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I started thinking about this process of patience and
farming recently because it is about this time of year when people begin to get
frustrated with the exercise process in terms of seeing results.<span style="mso-spacerun: yes;"> </span>It reminded me of an article that I read
years ago by a very successful strength and conditioning coach, Mike Boyle.<span style="mso-spacerun: yes;"> </span>I went to the wonderful land of Google
and have included this article below for you to read.</div>
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In the article Boyle uses the farming analogy in regards to
fitness, but I also like to think of farming in regards to our attitude and our
thoughts.<span style="mso-spacerun: yes;"> </span>Our brains are like a
farm.<span style="mso-spacerun: yes;"> </span>I often tell my
clients that every day they have to wake up and “chose your attitude”.<span style="mso-spacerun: yes;"> </span>We all have bad days, don’t get me
wrong, but we still have a choice to how we respond to those bad days.<span style="mso-spacerun: yes;"> </span>If you chose to “plant” negative seeds
in your head every day, negativity will eventually sprout.<span style="mso-spacerun: yes;"> </span>And that will not only affect your
outlook on success but it will also affect the people around you.<span style="mso-spacerun: yes;"> </span>We need to make a practice of planting
positive seeds into our brains on a daily basis.<span style="mso-spacerun: yes;"> </span>Positive seeds of thought grow positive actions.<span style="mso-spacerun: yes;"> </span>Alwyn Cosgrove summed it up best by
saying, “Psychology trumps physiology every time”.</div>
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<br /></div>
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“Plant the seeds. Feed and water properly.<span style="mso-spacerun: yes;"> </span>Wait for results; they will happen, not
in days, but in weeks and months.”</div>
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<br /></div>
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Living Life with No Excuses… No Regrets!</div>
<div class="MsoNormal">
Scott</div>
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<br /></div>
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<img height="200" id="irc_mi" src="http://www.verybestquotes.com/wp-content/uploads/2013/02/Motivational-Quotes-If-constructive-thoughts-are-planted-positive-outcomes-will-be-the-result.-Plant-the-seeds-of-failure-and-failure-will-follow.-Sidney-Madwed.jpg" style="margin-top: 0px;" width="200" /> </div>
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<span style="font-family: Calibri;">"Training is Like Farming"</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">I think I remember Stephen Covey in his
book Seven Habits of Highly Effective People making reference to what I believe
he called “the law of the farm.” The reference was meant to show that most of
the truly good things in life take time and can’t be forced or rushed. Covey
described the process of farming and alluded to how it requires patience and
diligence to grow crops properly. In addition, farming requires belief in the
system. The farmer must believe that all the hard work and preparation will
eventually yield a long-term result.<br /> </span><br />
<span style="font-family: Calibri;">As a strength and conditioning coach, business owner and personal trainer, the
concept has always stuck with me. The process of exercising is much like
farming or like planting a lawn. There are no immediate results from exercise
and there are no immediate results from farming.</span><br />
<br />
<span style="font-family: Calibri;">First, the seeds must be planted. Then
fertilizer (nutrition) and water must be applied consistently. Much like
fertilizer in farming, too much food can be a detriment to the exerciser. Only
the correct amounts cause proper growth. Overfeeding can cause problems, as can
underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel
many of the same frustrations of the new exerciser. When will I see results?
How come nothing is happening? All this work and — nothing.</span><br />
<span style="font-family: Calibri;">The key is to not quit. Have faith in the
process. Continue to add water and wait. Farming and exercising are eerily similar.
Continue to exercise and eat well and suddenly a friend or co-worker will say,
“Have you lost weight”? Your reaction might be, “It’s about time someone
noticed.” Much like the first blades of grass poking through the ground, you
begin to see success. You begin to experience positive feedback. Clothes begin
to fit differently.</span><br />
<br />
<span style="font-family: Calibri;">When my friends or clients talk to me
about their frustration with their initial lack of progress in an exercise
program, I always bring up the farm analogy. We live in a world obsessed with
quick fixes and instant results. This is why the farm analogy can be both
informative and comforting.<br />
An exercise program must be approached over a period of weeks and months, not
days. The reality is that there is no quick fix, no easy way, no magic weight
loss plan, no secret cellulite formula. There is only the law of the farm. You
will reap what you sow. In reality, you will reap what you sow and care for. If
you are consistent and diligent with both diet and exercise, you will eventually
see results. </span><br />
<br />
<span style="font-family: Calibri;">However, remember, much like fertilizer and water, diet and
exercise go together.</span><br />
<span style="font-family: Calibri;">Try to grow crops or a lawn without water.
No amount of effort will overcome the lack of vital nutrients.<br />
The law of the farm.<br />
Plant the seeds.<br />
Feed and water properly.<br />
Wait for results; they will happen, not in days, but in weeks and months.</span><br />
<br />
<span style="font-family: Calibri;">Learn More about Mike Boyle:</span><br />
<br />
<br />
<span style="mso-field-code: "HYPERLINK \0022http\:\/\/www\.FunctionalStrengthCoach3\.com\0022 \\t \0022_blank\0022";"><span class="MsoHyperlink">http://www.FunctionalStrengthCoach3.com</span><u><span style="color: blue;"><br />
</span></u></span><span style="mso-field-code: "HYPERLINK \0022http\:\/\/www\.OnlineBodybyBoyle\.com\0022 \\t \0022_blank\0022";"><span class="MsoHyperlink"><span style="color: #0066cc; font-family: Calibri;">http://www.OnlineBodybyBoyle.com</span></span></span><span style="font-family: Calibri;"> </span><br />
<span style="font-family: Calibri;"><br /></span>
ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com23tag:blogger.com,1999:blog-1420624368982412213.post-16929818491725367572013-02-24T21:14:00.000-06:002013-02-24T21:14:02.744-06:00The Top 10 Qualities of World Class Certified Personal TrainersMany people ask; What makes a good personal trainer? What should I look for when hiring a personal trainer?<br />
<br />
This is something I have spent a lot of time looking into. As a matter of fact, we base a large percentage of our hiring process on the qualities we have identified based on our best, most successful trainers. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-l_OKKwfPHMw/USrVovh200I/AAAAAAAAAWY/dTil0ZE-1YQ/s1600/SUCCESS_by_the_chosen_pessimist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="http://1.bp.blogspot.com/-l_OKKwfPHMw/USrVovh200I/AAAAAAAAAWY/dTil0ZE-1YQ/s320/SUCCESS_by_the_chosen_pessimist.jpg" width="320" /></a></div>
<br />
<div style="text-align: center;">
<u> The Top 10 Qualities of World Class Certified Personal Trainers</u></div>
<br />
<ol>
<li><b>Knowledge</b>- Knowledge begins with the personal trainer learning the theoretical "why" to how to write programs and train clients based on both their wants and needs. This will always come in the form a personal training certification, as usually a 4 year Degree in some type of exercise related field. </li>
<li><b>Experience</b>- Experience might actually be the most important traits because only through "time under the bar" can the personal trainer take that formal education and put it to practical application. There are certain things that you just can't learn from books or lectures. The only way to learn those things is to get out, get your hands dirty and train yourself and others.</li>
<li><b>Confidence</b>- Probably one of the biggest destroyers of otherwise good personal trainers. A trainer might have all the knowledge in the world but if they can't comfortably coach clients with the conviction that they know exactly how to help you achieve success, then they themselves will never be successful as a certified personal trainer. Confidence is king!</li>
<li><b>Attention</b>- to detail and to your client. Not much else I need to say here. It's the little things that make the biggest impacts. If your CPT is more concerned with his/her surroundings, rather than focusing on you and your program then find someone who cares.</li>
<li><b>Communication</b>- Will make or break any relationship, professional or personal. Your trainer must be able to communicate their plans and path for you. Sometimes, you as the client cannot see the big picture or feel the results. If this happens it is because the CPT has not communicated the vision and plans</li>
<li><b>Passion</b>- You'll know it when you see it. Passion will standout, emotions will spill, enthusiasm will be contagious.</li>
<li><b>Vision</b>- A trainer with vision knows why they are in this industry and they know where they want to take it.</li>
<li><b>Adaptability</b>- A world class personal trainer has to be able to think on their feet and create modifications to a program on the fly. The only constant thing in our world is Change, and a CPT has to be willing and able to change based on situations thrown their way.</li>
<li><b>Consistency</b>- Results are obtained through consistent actions. A trainer must be consistent with their scheduling and availability, consistent with their programming and consistent with their accountability.</li>
<li><b>Commitment to their "craft/ trade"</b>- This is a never ending, always changing process that required countless hours of continuing education. I call this "sharpening your saw". Trainers need to be committed to the concept of "Kaizen" or continuous improvement.</li>
</ol>
<ol>
</ol>
When I interview for personal trainers I look at these qualities as a baseline for requirements. <b>Positive attitude, adaptability, consistency, knowledge/experience, caring, passionate, educated, detail orientated, confidence, and the eagerness to take on responsibility</b> are the common themes for a World Class Certified Personal Trainer.<br />
<br />
Living Life with no Excuses... No Regrets!<br />
Scott<br />
<br />
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ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-32556688463737192202013-01-20T13:02:00.000-06:002013-01-20T13:02:20.110-06:00Sleep's Role in Recovery and Fat Loss
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<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Exercise and clean and healthy eating have been known to
positively affect our health and well being for several years.<span style="mso-spacerun: yes;"> </span>But what most people don’t understand
is that real results happen outside of the gym.<span style="mso-spacerun: yes;"> </span>That might be a kind of odd statement from a person that
makes a living teaching people about the benefits of exercise and nutrition in
a gym setting.<span style="mso-spacerun: yes;"> </span>But it is true.</div>
<div class="MsoNormal">
It is pretty common for me to witness members in the gym
exercising 1 or even 2 times per day.<span style="mso-spacerun: yes;">
</span>Then repeat the same process for 6 or 7 days each week.<span style="mso-spacerun: yes;"> </span>The sad part is many of them look (and
probably feel) the same as they did when they started this process.<span style="mso-spacerun: yes;"> </span>So why do so many exercisers spend so
much time training like people “say they should,” and unfortunately more times
than not, don’t get the results that they are looking for?<span style="mso-spacerun: yes;"> </span>There can actually be several reasons
for this lack of results… not exercising at the right intensity…eating too much
food, especially the wrong foods…believe it or not, eating too little food…doing
the wrong types of exercise…not exercising enough… exercising too much.<span style="mso-spacerun: yes;"> </span>Or maybe, most people are not allowing
their bodies to actually recover between bouts of exercise.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Think about it this way.<span style="mso-spacerun: yes;"> </span>When we break a bone, the part of the bone that we break
actually heals back stronger than it was before.<span style="mso-spacerun: yes;"> </span>What actually helps us in this process is a little thing
called PAIN.<span style="mso-spacerun: yes;"> </span>When we break a bone
is hurts like hell!<span style="mso-spacerun: yes;"> </span>The
nociceptors in that injured area tells our brain to stay off this injured
area.<span style="mso-spacerun: yes;"> </span>This allows that bone to
heal, and it heals stronger than ever.<span style="mso-spacerun: yes;">
</span>But what if we didn’t have those nociceptors that transported pain
signals to our brain and tell us to stay off of this injured limb.<span style="mso-spacerun: yes;"> </span>What if after we broke that leg we just
woke up the next day and said, “I need to stay healthy. I need to get better…
lets go for a run”.<span style="mso-spacerun: yes;"> </span>If you could
not feel pain and were in a cast, you might be able to go out on that run.<span style="mso-spacerun: yes;"> </span>You might repeat this pattern day in
and day out.<span style="mso-spacerun: yes;"> </span>But then you go back
to the doctor and they take the cast off and get another x-ray.<span style="mso-spacerun: yes;"> </span>What do you think the results would
show?<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
Now, lets go back to exercising in the gym.<span style="mso-spacerun: yes;"> </span>Every time we lift weights or go for a
run we create small micro-tears in our muscles.<span style="mso-spacerun: yes;"> </span>When these small tears heal our muscles now become bigger,
stronger, or leaner and more toned depending on how you are training and what
you are training for.<span style="mso-spacerun: yes;"> </span>Our muscles
also have these nociceptors.<span style="mso-spacerun: yes;">
</span>Usually the pain we experience in strength training is not nearly to the
same level as a broken bone.<span style="mso-spacerun: yes;"> </span>So
what do we do?<span style="mso-spacerun: yes;"> </span>We ignore it!<span style="mso-spacerun: yes;"> </span>We have all experience what we call
DOMS (delayed onset muscle soreness).<span style="mso-spacerun: yes;">
</span>DOMS is completely normal.<span style="mso-spacerun: yes;"> </span>Unfortunately,
there is a very popular but very inaccurate phrase thrown all over the commercial
fitness industry.<span style="mso-spacerun: yes;"> </span>“No Pain, No
Gain!”.<span style="mso-spacerun: yes;"> </span>So off to the gym we go to
“work through” that pain.<span style="mso-spacerun: yes;"> </span>And for
a while we do continue to get a little stronger or a little faster.<span style="mso-spacerun: yes;"> </span>But then a weird thing happens.<span style="mso-spacerun: yes;"> </span>Our bodies begin to break down even
faster, and then the next thing you know we are getting slower and weaker.<span style="mso-spacerun: yes;"> </span>Some of the most likely causes of this
breakdown is lack of rest, lack of sleep, and poor nutritional habbits.</div>
<div class="MsoNormal">
So, lets talk about sleep and it’s role in recovery and fat
loss.<span style="mso-spacerun: yes;"> </span>As I mentioned in the
newsletter intro, this article is just the highlights of a great presentation
Matt Mallard, Master Level Trainer will do in the near future for all of our
clients.</div>
<div class="MsoNormal">
Lets start by defining sleep: <span style="mso-bidi-font-weight: bold;">a natural periodic state of rest for the mind and body, in which the eyes
are usually close and consciousness is completely or partially lost, so that
there is a decrease in bodily movement and responsiveness to external stimuli.
During sleep the brain in humans and other mammals undergoes a characteristic
cycle of brain-wave activity that includes intervals of dreaming.</span> </div>
<div class="MsoNormal">
Sleep is typically broken down into 5 stages.<span style="mso-spacerun: yes;"> </span>The first 4 being “Non-REM” sleep and
the 5<sup>th</sup> being, “REM” sleep.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Psc9CJcNPLI/UPw-7XJu8PI/AAAAAAAAAWI/tYLGcjra9mo/s1600/sleep+cycle.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://3.bp.blogspot.com/-Psc9CJcNPLI/UPw-7XJu8PI/AAAAAAAAAWI/tYLGcjra9mo/s320/sleep+cycle.gif" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Non-REM Sleep</u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo12; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stage 1: light sleep and drifting in and <a href="http://www.blogger.com/blogger.g?blogID=1420624368982412213" name="_GoBack"></a>out of consciousness</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo12; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stage 2:<span style="mso-spacerun: yes;">
</span>relaxed muscles and a slowing of brain waves. <span style="mso-spacerun: yes;"> </span>Makes up about 50% of sleep time.</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo12; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stage 3/4:<span style="mso-spacerun: yes;">
</span>deep sleep and large, slow brain waves. These are the restorative stages
where hormones are released and body chemistry is balanced.</div>
<div class="MsoNormal">
<u>REM Sleep</u></div>
<div class="MsoListParagraph" style="mso-list: l1 level1 lfo13; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Stage 5:<span style="mso-spacerun: yes;">
</span>You brain is active and you dream.<span style="mso-spacerun: yes;">
</span>Your eyes move under your eyelids, rapid eye movement (REM)</div>
<div class="MsoNormal">
Theories as to why REM is important</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l9 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Monoamine suppression</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Allows
the monoamine receptors in the brain to regain full sensitivity, effectively “resetting”
the receptors</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Important
to us because norepinephrine is a catecholamine that gets released in response
to stress (exercise)- presentation explains this in more detail</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Directly
increases heart rate, triggering the release of glucose from energy stores, and
increasing blood flow to skeletal muscle</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l9 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="mso-bidi-font-weight: bold;">Consolidation
of memory</span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Numerous
studies have suggested that REM sleep is important for consolidation of
procedural memory and spatial memory</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>“Important
to us because procedural memories are automatically retrieved and utilized for
the execution of the integrated procedures involved in both cognitive and motor
skills; from tying shoes to flying an airplane to reading”-cited from a study
explained in the presentation</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l9 level2 lfo1; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>In
other words it help to build the muscle brain connection </div>
<div class="MsoNormal">
Why is non-REM (NREM) sleep important???</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l10 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Blood pressure drops as well as Heart Rate</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l10 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Your brain is resting, allowing an increase in
blood availability to your muscles. This delivers extra amounts of oxygen and
nutrients that facilitate muscle healing and growth.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l10 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Your pituitary gland releases a shot of growth
hormone that stimulates tissue growth and muscle repair (as it enters this
stage of sleep).</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l10 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>During NREM sleep we see the most amount of
physical recovery</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l10 level1 lfo4; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Missing out on this type of sleep can
drastically affect</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l10 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>The
ability of the body to synthesize glycogen</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l10 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
cortisol levels</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l10 level2 lfo4; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Decrease
Human Growth Hormone levels</div>
<div class="MsoNormal">
So how much sleep should each one of us get?<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l7 level1 lfo5; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>7.5 to 9 hours of sleep is what is recommended</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l7 level2 lfo5; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>This
allows the body to go through the 5 sleep cycles, which you cycle through
approximately every 90 minutes.</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l7 level2 lfo5; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Less
than this is considered a lack of sleep</div>
<div class="MsoNormal">
Have you actually monitored how much you sleep?<span style="mso-spacerun: yes;"> </span>I have.<span style="mso-spacerun: yes;"> </span>I “got an app for that!”<span style="mso-spacerun: yes;"> </span>Over the last 182 nights that I have monitored my sleep
using an app on my iPhone called “Sleep Cycle”.<span style="mso-spacerun: yes;"> </span>I have averaged 6:28 minutes in bed per night.<span style="mso-spacerun: yes;"> </span>Now keep in mind, that is my actual
time in bed.<span style="mso-spacerun: yes;"> </span>It takes me
approximately 15 minutes to fall asleep each night, so I am probably only
averaging a little over 6 hours of sleep per night.</div>
<div class="MsoNormal">
So, what if I am not getting that minimum of 7.5 hours per
night that is recommended?<span style="mso-spacerun: yes;"> </span>You
might have sleep deprivation.<span style="mso-spacerun: yes;">
</span>Sleep deprivation occurs if you are getting 4 hours or less of sleep per
night.<span style="mso-spacerun: yes;"> </span>And if that is the case you
might be experiencing some of the following:</div>
<div class="MsoNormal">
Affects of Sleep Deprivation:</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l7 level1 lfo5; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Reduces glucose tolerance</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l7 level1 lfo5; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Reduces endocrine function</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l7 level1 lfo5; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hastens the onset of, but could also increase
the severity of age-related ailments such as diabetes, hypertension, obesity
and memory loss</div>
<div class="MsoNormal">
The US Air force has done extensive studies on the effects
of sleep deprivation.<span style="mso-spacerun: yes;"> </span>Here are
some of their results.</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo6; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>They found profound alterations of glucose
metabolism, in some situations resembling patients with type-2 diabetes</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo6; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>When tested during the height of their sleep
debt, subjects took 40% longer than normal to regulate their blood sugar levels
following a high-carbohydrate meal</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo6; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Their ability to secrete insulin and to respond
to insulin both decreased by about 30%. </div>
<div class="MsoNormal">
<b><u>A similar decrease in acute insulin response is an
early marker of diabetes.</u></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo7; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Sleep deprivation also altered the production
and action of other hormones, dampening the secretion of thyroid stimulating
hormone and increasing blood levels of cortisol, especially during the
afternoon and evening. </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo7; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Elevated evening cortisol levels are typical of
much older subjects and are thought to be related to age-related health
problems such as insulin resistance and memory impairment. </div>
<div class="MsoNormal">
<b>The Air Force concluded: "While the primary function
of sleep may very well be cerebral restoration our findings indicate that sleep
loss also has consequences for peripheral function that, if maintained
chronically, could have long term adverse health effects."</b></div>
<div class="MsoNormal">
So, How Lack of Sleep Affects Fat Loss?</div>
<div class="MsoNormal">
Remember that when we try so hard to get correct nutrient
timing, the goal is to manipulate 4 different hormones</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo8; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Insulin:<span style="mso-spacerun: yes;"> </span>This is an anabolic hormone that signals the body to
store.<span style="mso-spacerun: yes;"> </span>It signals glucose to be
stored as glycogen in muscle cells and the liver.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Insulin
sensitivity goes out the window.<span style="mso-spacerun: yes;">
</span>We lose the ability to properly convert glucose to glycogen.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>As
seen in the study before, this mimics the effects of Type II Diabetes</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo8; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Cortisol: Is a stress hormone that is
catabolic.<span style="mso-spacerun: yes;"> </span>That means it facilitates
breakdown.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo8; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Its primary functions are to:</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
blood sugar through gluconeogenesis</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Suppress
the immune system</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Aid
in macronutrient metabolism</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo8; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Prolonged, elevated levels of cortisol can lead
to muscle wasting and decreased bone formation</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo8; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Testosterone: THEE anabolic hormone responsible
for:</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in protein synthesis</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Stimulates
bone marrow, increasing </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>RBC
count</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Stimulates
the growth of muscle</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo8; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in lypolysis</div>
<div class="MsoNormal" style="margin-left: .75in;">
**Lack of sleep not only limits
the amounts of testosterone we produce, but it also decreases the T/C ratio</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l8 level1 lfo9; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Human Growth Hormone: </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Decrease
in body fat</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in muscle mass</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in bone density</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increased
energy levels </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in protein synthesis</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Increase
in lypolysis</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Stimulates
the immune system</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l8 level1 lfo9; text-indent: -.25in;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>HGH continued…</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Remember
that as adults we only produce about 400 international units per day, where
adolescents produce close to twice that amount.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l8 level2 lfo9; text-indent: -.25in;">
<span style="font-family: "Courier New"; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Decreases
can lead to:</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l8 level3 lfo9; text-indent: -.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tiredness/Lethargy</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l8 level3 lfo9; text-indent: -.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Believed to lead to elevated cholesterol levels</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l8 level3 lfo9; text-indent: -.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Weight gain, especially around the waist</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l8 level3 lfo9; text-indent: -.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Decreased muscle mass</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.5in; mso-add-space: auto; mso-list: l8 level3 lfo9; text-indent: -.25in;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Feelings of anxiety, depression, or sadness
causing a change in social behavior</div>
<div class="MsoNormal">
In Conclusion:<span style="mso-spacerun: yes;">
</span>All this alludes to getting good sleep.<span style="mso-spacerun: yes;"> </span>We typically sleep in 90- 110 minutes cycles.<span style="mso-spacerun: yes;"> </span>Waking at the end of these cycles is
important to feeling rested.<span style="mso-spacerun: yes;"> </span>Waking
up in the middle of stage 3 can result in taking up to 30 minutes to become
alert and actually “awake”.<span style="mso-spacerun: yes;"> </span>It is
recommended that we sleep between 7.5 to 9 hours.<span style="mso-spacerun: yes;"> </span>Notice the 90-minute difference between the 7.5 to 9 hours
to allow us to go through the appropriate sleep cycles.<span style="mso-spacerun: yes;"> </span>It is also recommended that we sleep in
cool conditions with a uniform body temperature.</div>
ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com1tag:blogger.com,1999:blog-1420624368982412213.post-35161443897330077832012-12-20T21:54:00.000-06:002012-12-20T21:54:04.673-06:00The Evil Elf's Christmas Workout 2012Here it is friends,<br />
The Evil Elf is back for his annual Christmas workout. Give it a try!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/xkOesX0huxI?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-75021603108617347622012-11-15T21:35:00.001-06:002012-11-15T21:35:59.094-06:00IWT- Interval Weight Training<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-sVwlMBdTEGY/UKW0LQ7JcnI/AAAAAAAAARI/hHLRuJ-zcmU/s1600/IMG_0683.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-sVwlMBdTEGY/UKW0LQ7JcnI/AAAAAAAAARI/hHLRuJ-zcmU/s320/IMG_0683.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gator Gauntlet 2... Interval Weight Training is great for Mud Runs!</td></tr>
</tbody></table>
<br />
First off, WOW! It has been almost 3 months since my last post. To say that I have been busy is an understatement.<br />
<br />
On the positive side, although I have not been writing for this blog for way to long, I have been very consistent with my training. And I actually have done some writing consistently for my bi-monthly newsletter. I may have to post some of those article here.<br />
<br />
Now on to Interval Weight Training (IWT).<br />
<br />
I am currently in the middle of a 6 week strength phase. Progress has been good, but I get bored easily and I needed to add something different into this phase, so I have inserted 1 day a week of IWT.<br />
<br />
IWT is not a new concept. As a matter of fact, many credit the concept to Pat O'Shea back in 1969. Basically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately followed by a high intensity round cardio activity at around 90-95% capacity. That is followed by a two minute rest. Repeat this series for 3 sets and you have completed one circuit. Then chose a new lift and cardio activity for the second series and begin again. The final series involves a circuit of complementary movements usually using body weight for 4-12 repetitions for 3-10 rounds.<br />
<br />
I modified my workout a little to focus more on strength. And I didn't stick with what I would consider an "athletic lift" for both movements.<br />
<br />
Here it is:<br />
<br />
Movement Prep- SMR, multiplaner lunges, T-squat progression, and inchworm push ups.<br />
<br />
A1. Single Arm Dumbbell row<br />
A2. Concept Row<br />
<br />
B1. Dead lifts (Trap bar)<br />
B2. Sprints<br />
<br />
C1. SB Hamstring curls<br />
C2. plank with reaches<br />
C3. Power Plate squats<br />
<br />
Great workout! Great little change up to my strength program. Back to heavy push program for tomorrow. <br />
<br />
For a little plateau breaker, try adding a IWT day into your program.<br />
<br />
Living Life with No Regrets!... No Excuses!<br />
Scott<br />
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-1941661267869509912012-08-15T08:21:00.000-05:002012-08-15T08:21:21.934-05:00"Your Last excuse just went back to school!"<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
Wow! For the first time ever it has been more than 1 month since my last blog post. <br />
<br />
What happened to July?</div>
<div>
</div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<br />
Well the good news is I have continued a very constant training plan. The bad news is I haven't written about them. July has been a crazy month for me. For starters, I closed on a new house on July 3rd then spent the next week moving in. I then took a week off to head to Madeira Beach for a little rest and recovery time for which my body really needed. Got back from the beach and had to continue the moving process... I will definitely hire a moving company for the next move! Just as things started to get back to "normal" is was off to North Carolina to help my sister in law move down to Florida and into my old house.</div>
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So, again things are getting back to normal. I am a routine kinda guy and I need normalcy. Summer is almost over, kids will be back in school. One of my favorite summer time quotes is "your last excuse just went back to school!" So lets "Do Work!"</div>
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Today I have 2 weeks worth of work outs for you to try.</div>
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Week 1</div>
<ol style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<li>Core Series: (30sec work- 15 sec rest for 3 minutes) repeat 2x</li>
<ol>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">DB Romanian dead lift</li>
<li>Plank</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">DB Romanian dead lift</li>
<li>Plank</li>
</ol>
<li>Core Series: (30- 15 for 3 minutes) repeat 2x</li>
<ol><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-gXg1lf3h_Y4/UCuLfCs5J7I/AAAAAAAAAO0/dYF4EmUMZ04/s1600/Bridge-on-Stability-ball.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="134" mda="true" src="http://1.bp.blogspot.com/-gXg1lf3h_Y4/UCuLfCs5J7I/AAAAAAAAAO0/dYF4EmUMZ04/s200/Bridge-on-Stability-ball.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SB Bridge</td></tr>
</tbody></table>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">SB Bridge with leg extension</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">pushups (multiple variations)</li>
</ol>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Strength (40-15 for 4 minutes) repeat 3 x</li>
<ol>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Lumbar jack press or DB squat to overhead press</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Split squat (rear leg elevated) right side</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Split squat (rear leg elevated) left side</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Val slide high plank reaches</li>
</ol>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Strength (40-15 for 4 minutes) repeat 3 x</li>
<ol>
<li>Cable row</li>
<li>KB Goblet Squat</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">TRX row</li>
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<li>SB kneeling roll out</li>
</ol>
</ol>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-LJI4_mdMcMk/UCuNaTdNETI/AAAAAAAAAPM/TQ0wFM9LlCk/s1600/SB+rollout+start.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" mda="true" src="http://3.bp.blogspot.com/-LJI4_mdMcMk/UCuNaTdNETI/AAAAAAAAAPM/TQ0wFM9LlCk/s1600/SB+rollout+start.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SB Kneeling rollout</td></tr>
</tbody></table>
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<a href="http://2.bp.blogspot.com/-sFZ9SvF0BbU/UCuNc0-NAUI/AAAAAAAAAPU/JbIL2vkvmQc/s1600/SB+rollout+finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" mda="true" src="http://2.bp.blogspot.com/-sFZ9SvF0BbU/UCuNc0-NAUI/AAAAAAAAAPU/JbIL2vkvmQc/s1600/SB+rollout+finish.jpg" /></a></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-pMV94YSuICU/UCuhzndGvlI/AAAAAAAAAPw/TN_MU3DbBSE/s1600/SL+balance+touchdown+2.JPG" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" mda="true" src="http://4.bp.blogspot.com/-pMV94YSuICU/UCuhzndGvlI/AAAAAAAAAPw/TN_MU3DbBSE/s200/SL+balance+touchdown+2.JPG" width="149" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hamstring dives<br />
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Week 2</div>
<ol>
<li>Core Series: (30sec. work - 15sec. rest for 3 minutes) repeat 2x</li>
<ol>
<li>Hamstring dives right side</li>
<li>Parner MB rotational toss right side</li>
<li>Hamstring dives left side</li>
<li>Parner MB rotational toss left side</li>
</ol>
<li>Strength (45-15) 3 x </li>
<ol>
<li>Lunge to curl</li>
<li>Dumbbell single arm bench row, right</li>
<li>Dumbbell single arm bench row, right</li>
</ol>
<li> Strength (45-15) 3 x</li>
<ol>
<li>Kettle bell high pull</li>
<li>KB swing curl</li>
<li>KB American swing</li>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-OuhEott-Hls/UCugzhVckgI/AAAAAAAAAPo/OBXdjYO7uSc/s1600/sb+pike+roll+in.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" mda="true" src="http://4.bp.blogspot.com/-OuhEott-Hls/UCugzhVckgI/AAAAAAAAAPo/OBXdjYO7uSc/s200/sb+pike+roll+in.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SB Pike roll in<br />
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<li>SB pike roll in</li>
</ol>
<li>"Metabolic finisher" (20-10) 4x</li>
<ol>
<li>Tube swimmers</li>
<li>High plank step ups</li>
<li>Ice skaters</li>
</ol>
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ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-67178351379638787982012-06-29T12:52:00.001-05:002012-06-29T12:52:33.584-05:00How Catawampus are you?Hey Everyone,<br />
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<span class="hw">catawampus</span> \kat-uh-WOM-puhs\ <noscript></noscript>, <i>adjective</i>:<br />
<b>1.</b> Off-center; askew; awry.<br />
<b>2.</b> Positioned diagonally; cater-cornered. <br />
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Ok, So I am not sure if Catawampus is an appropriate word when describing asymmetries or imbalances in the human body, but I like the word so we will roll with it for today.<br />
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Often times imbalances in our bodies can lead to injuries or decreased performance.<span style="mso-spacerun: yes;"> </span>So, today I want to show you two quick test that you can do to objectively measure left versus right imbalances in regards to core stability, hip stability, and balance.<br />
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<u><strong>Single Leg Balance Touch Down</strong></u>:<span style="mso-spacerun: yes;"> </span>Start by standing on your right leg and set a timer for 60 seconds.<span style="mso-spacerun: yes;"> </span>With your right arm reach down and touch the floor, bending the knee if needed.<span style="mso-spacerun: yes;"> </span>Count how many times you are able to touch the ground in 60 seconds.<span style="mso-spacerun: yes;"> </span>Then stand on the left leg and repeat.<span style="mso-spacerun: yes;"> </span>Take note of the count difference right versus left as well as taking note of overall balance and stability right versus left.<br />
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<a href="http://4.bp.blogspot.com/-mJvrJUIhowg/T-3pSuSzYcI/AAAAAAAAAOQ/M29ujfaZB3A/s1600/SL+balance+touchdown+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-mJvrJUIhowg/T-3pSuSzYcI/AAAAAAAAAOQ/M29ujfaZB3A/s200/SL+balance+touchdown+1.JPG" vca="true" width="149" /></a><a href="http://4.bp.blogspot.com/-VHozPNYJDQo/T-3pbAy_bkI/AAAAAAAAAOY/0tpJ3ipMeic/s1600/SL+balance+touchdown+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-VHozPNYJDQo/T-3pbAy_bkI/AAAAAAAAAOY/0tpJ3ipMeic/s200/SL+balance+touchdown+2.JPG" vca="true" width="149" /></a></div>
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<u><strong>Side Plank</strong></u>:<span style="mso-spacerun: yes;"> </span>Start by laying on the right side of your body with your body alignment perfectly straight as in the pictures below.<span style="mso-spacerun: yes;"> </span>Keep your elbow and feet on the ground and then raise the rest of your body off of the ground and start a timer.<span style="mso-spacerun: yes;"> </span>When you are not able to keep perfect body alignment or simply cannot hold your body off the ground anymore stop the timer and take note of the duration of the hold. <span style="mso-spacerun: yes;"> </span>Repeat on the left side and again take note of the time difference from right to left side.<br />
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<a href="http://2.bp.blogspot.com/-F0LK2ntLLBE/T-3ps6m0fqI/AAAAAAAAAOg/i1XkKeCMzg8/s1600/Side+plank.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="http://2.bp.blogspot.com/-F0LK2ntLLBE/T-3ps6m0fqI/AAAAAAAAAOg/i1XkKeCMzg8/s200/Side+plank.jpg" vca="true" width="200" /></a><a href="http://1.bp.blogspot.com/-7jBacGb7Jp0/T-3pycbOs4I/AAAAAAAAAOo/8SN6lkAnY9A/s1600/Side+plank+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="http://1.bp.blogspot.com/-7jBacGb7Jp0/T-3pycbOs4I/AAAAAAAAAOo/8SN6lkAnY9A/s200/Side+plank+2.jpg" vca="true" width="200" /></a></div>
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You will now have a basic understanding of asymmetries and imbalances in your body in regards to your “core”, hip stability and balance.<span style="mso-spacerun: yes;"> </span>Give it a try and then start training appropriately to create stability and symmetry.</div>
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Living Life with no Excuses!... No Regrets!<br />
Scott<br />
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-90719226009048812392012-06-08T14:50:00.000-05:002012-06-08T14:50:05.803-05:00The Funtastic 40!Happy Friday Everyone,<br />
After a 2 week break I am back to the FITE Club. "Break" is probably not the best word to describe my hiatus from the club. Over the past 2 weeks I have run the Gator Gauntlet Mud Run, traveled to Destin, Fl. for a wedding and have been going through all the steps to buy a new house. But, with all that it feels good to back to my Friday morning adventures.<br />
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This week Robin is off in Mexico enjoying a little vacation so we had to keep up the intensity while she is gone. Today I had planned a special birthday workout for Jim, but everyone was thankful that he was out of town. The plan was to complete 58 repetitions of every exercise to celebrate Jim's 58th birthday. But, since Jim was on vacation we did the Funtastic 40 instead.<br />
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Here we go...<br />
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<a href="http://3.bp.blogspot.com/-A6lR3ymrAfY/T9JWLITYRDI/AAAAAAAAAN8/Lpzx-nwCi7Q/s1600/trx+lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" fba="true" src="http://3.bp.blogspot.com/-A6lR3ymrAfY/T9JWLITYRDI/AAAAAAAAAN8/Lpzx-nwCi7Q/s1600/trx+lunge.jpg" /></a></div>
Warm up using the TRX suspension trainers:<br />
<ol>
<li>TRX forward lunge/ chest stretch- 20 reps</li>
<li>TRX deep squats- 20</li>
<li>TRX Push ups- 20</li>
<li>TRX Body rows- 20</li>
</ol>
Then...<br />
Core Series: 30 seconds of work, 10 seconds rest. 3 Rounds<br />
<ol>
<li>SB Plank/ Plank</li>
<li>SB Bridge pullover</li>
<li>Sky Divers</li>
</ol>
Time to JAM!- 40 repetitions of each exercise. 3 or 4 rounds depending on time<br />
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<ol>
<li>1/4 mile run or 400 meter row</li>
<li>Kettle Bell front squats (goblet or rack position)- 40</li>
<li>SB Push ups - 40 (I actually forgot these during the workout today, but they were in my program)</li>
<li>SB Prone dumbbell row- 40</li>
<li>KB Pass through lunges- 20 each leg (40 total)</li>
<li>Medicine Ball Russian twist- 40</li>
</ol>
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<a href="http://3.bp.blogspot.com/-RsZqbsgPo78/T9JWo5SZ4cI/AAAAAAAAAOE/Su_oJgUf9Q0/s1600/RussianComp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" fba="true" height="288" src="http://3.bp.blogspot.com/-RsZqbsgPo78/T9JWo5SZ4cI/AAAAAAAAAOE/Su_oJgUf9Q0/s320/RussianComp.jpg" width="320" /></a></div>
Enjoy, and have a great weekend!<br />
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Living Life with No Excuses!... No Regrets!<br />
Scott<br />
<br />ScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-32351508854135828012012-05-18T06:51:00.001-05:002012-05-18T06:51:16.640-05:00This is My Motivation!Good Morning and Happy Friday!<br />
I think we all need something to motivate us. Some times it is an internal drive, and sometimes it is an external push from somebody or something. <br />
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This is one of the main things that motivates me to everyday do something to get better.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-TubA52j5p3c/T7Yzf1eiZAI/AAAAAAAAANc/0QmvUwdzlbI/s1600/reese.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" kba="true" src="http://2.bp.blogspot.com/-TubA52j5p3c/T7Yzf1eiZAI/AAAAAAAAANc/0QmvUwdzlbI/s320/reese.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My daughter Reese</td></tr>
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Find that motivation and do everything it takes to be successful at whatever you are trying to accomplish. <br />
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... now, on to todays FITE Club workout. Robin is jetsetting off to NYC so it was just me and the other 12 clubbers today. For todays workout we did one of my favorite circuits. This is a Turkish Get up (TGU) progression circuit. Each exercise in this circuit represents a portion of the TGU.</div>
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<a href="http://2.bp.blogspot.com/-63QakdQyFbE/T7Y19gTPw1I/AAAAAAAAANo/Qc2d2ckZLfM/s1600/TGU+circuit.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" kba="true" src="http://2.bp.blogspot.com/-63QakdQyFbE/T7Y19gTPw1I/AAAAAAAAANo/Qc2d2ckZLfM/s320/TGU+circuit.JPG" width="320" /></a></div>
Set up 9 stations. Complete 60 seconds at each station and repeat 3-4 times through.<br />
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<ol>
<li>Body Bar sit up reach</li>
<li>Kettle Bell Plank row (with push up)</li>
<li>Kettle Bell Swing</li>
<li>Lunge with MB rotation</li>
<li>KB Clean- press</li>
<li>KB Windmill</li>
<li>KB Goblet squat</li>
<li>"Ropes gone wild" (rope slams... nothing to do with the TGU, but kicks your ass!)</li>
<li>KB Turkish get up </li>
</ol>
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<a href="http://4.bp.blogspot.com/-rplaJ0qHv1g/T7Y2MwhUaII/AAAAAAAAANw/3j4GQV3NKf8/s1600/TGU+circuit+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" kba="true" src="http://4.bp.blogspot.com/-rplaJ0qHv1g/T7Y2MwhUaII/AAAAAAAAANw/3j4GQV3NKf8/s320/TGU+circuit+2.JPG" width="320" /></a></div>
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DO WORK!!<br />
<br />
Living Life with no Regrets!... No Excuses!<br />
ScottScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0tag:blogger.com,1999:blog-1420624368982412213.post-69744517784515031912012-05-16T06:00:00.000-05:002012-05-16T06:00:04.912-05:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.gatorgauntlet.com/images/489_family_castle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://www.gatorgauntlet.com/images/489_family_castle.jpg" width="320" /></a></div>
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Good Morning,<br />
As the Gator Guantlet fastly approaches we needed to include a little more cardio interval work into our program. Friday's FITE Club had another large crowd and we put together this interval ladder to keep our HR's up while challenging the entire body. The first part of this ladder can be used as a work capacity baseline test as well. Just start the timer on the first exercise and record your time as you finish your last burpee. Try this one on for size! For the cardio interval components this program is designed to be run on the treadmill, but if you do not like the treadmill you can choose a bike or rowing machine, it will just add time to burn the prescribed calories on the bike or rower.<br />
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50 Kcal cardio<br />
50 Jump Squats<br />
40 Kcal<br />
40 Plyo lunges<br />
30 Kcal<br />
30 MB Slams<br />
20 Kcal<br />
20 American swings<br />
10 Kcal<br />
10 Burpees<br />
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10 Kcal<br />
10 Push ups<br />
20 Kcal<br />
20 Box jumps<br />
30 Kcal<br />
30 DB Thruster<br />
40 Kcal<br />
40 Lateral lunges<br />
50 Kcals<br />
50 MB Russian Twists<br />
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This is a great calorie burning workout that will keep your metabolism spiked for hours!<br />
Enjoy!<br />
<br />
Living life with No Regrets!... No Excuses!<br />
ScottScottLarkinfitnesshttp://www.blogger.com/profile/07875465512322409617noreply@blogger.com0