Home is Where the Health Is

Hey Everyone,
I ran across this article today written by Brett Klika, from Fitness Quest 10 in San Diego, Ca. Please read it and share it with your friends who have kids.

Train For Life!
Scott


Home is Where the Health Is

Brett Klika C.S.C.S.

Our youth are getting fat and unhealthy. You can beat the stats to death, but the consensus is that in less than 20 years, 1 out of 3 American children will be obese. Not just a little baby fat, clinically obese. Along with this condition comes multiple health risks such as heart disease, stroke, diabetes, and cancer. Quite frankly, this is probably not the first time you have heard these stats. It certainly isn’t the first time I’ve mentioned them. So what are we going to do about it? We can point fingers and wait until big money, politics, litigation, and Brad and Angelina catch up with this epidemic, or we can start a grass-roots, house to house battle. A “revolution” if you will.

This revolution must start inside the 4 walls of each individual home. Yes, that means yours! What’s your child doing right now? What are they eating? What’s in your cupboard? What’s for dinner? What did they have for breakfast? We have to stop the blame game. It’s not Microsoft’s fault you bought your kid an Xbox and allow them to play it all the time. It’s not the cable company or Sony’s fault that your child has a television in their room and watches it around the clock. It’s not McDonald’s fault that you repeatedly drive your family there to eat frankenfood because you’re “busy.” It’s not Kraft’s fault that you continually buy and stock your cupboards with their over-processed low food-value products. As a society, we actually demand all of the above. These companies merely provide a supply for that demand. It’s called capitalism. If you want to create change, we need to quit blaming the supply and start looking at the demand.

In our free country, demand is primarily a product of choice. The process of how we arrive at our choices is influenced by many things. For example, if I offered you either an apple or a doughnut you would definitely know which one is a healthier, more beneficial choice. Which do you chose though? Why? How many other people make your same choice? Why? This applies to the health of our youth. Our youth are a product of their environment. This environment affects how they make decisions. In their highly influential early years, children learn daily life habits from home. If “food” is attained by driving through a fast-food restaurant, or “free time” is lying around watching television, these concepts will follow them throughout their lives. Think about how you position health in your house. Do your kids see you exercise just to “lose weight?” Do you eat unprocessed “gross, plain health food” just because you’re on a diet? Kids pick up on these concepts. Exercising and eating healthy foods becomes viewed as punishment for eating yummy food and having free time. Kids aren’t going to embrace punishment as a lifestyle. This thought process effects how they make daily health-related choices.

Daily activity and good nutrition should be part of your family’s lifestyle. I’m talking about enjoying physical activity, playing with your kids, going on bike rides, walks, etc. I’m talking about sitting down and eating real food as a family. However, make sure that when you do get prepared food, you enjoy it, but you help your kids understand that it isn’t real food. In this way, they start to form positive attitudes towards exercise and eating right. They become bored with their friends who sit around all day, because being inactive isn’t what they have learned is fun. They see their friends eat mountains of crap every day (and while they do enjoy this stuff from time to time), they realize that it isn’t food. As children get older, they start to form more advanced concepts as to how their activity and diet either positively or negatively effect how they look, feel, and perform. They make their choices and create consumer demand appropriately.

Creating a household that nourishes a healthy lifestyle requires the resources of time, energy, and commitment. Plugging your kids into technology is much easier than encouraging them to go outside. Picking up dinner at a restaurant is quite a bit easier than cooking. Unprocessed food takes time to prepare, and can be more expensive. Participating in daily physical activity can be tiring. In most households, we chose to allocate resources for the things we deem the most important. That being said, the issue of creating a healthy lifestyle becomes primarily a “value” proposition for most. How important is it to you that your child does not battle with their health for the rest of their lives? How important is it to you that you are not contributing to the disturbing youth health statistics? How important is your own health? These decisions begin at home and eventually affect the masses.

Positive change is created when strong, smart people start doing the right thing. Eventually, weak and ignorant people are forced to get on board by litigation or legislation, and they absent-mindedly reap the benefits. Be strong and create a household that facilitates a healthy lifestyle for you and your kids. As Gandhi said, “Be the change you wish to see in the world.” Heath for our kids starts at home. Let’s commit to nurturing our kids into happy, healthy, pain-free adults.

Coach Brett Klika is the Director of Athletic Performance at Todd Durkin’s Fitness Quest 10 in San Diego, CA. He specializes in youth fitness and athletic performance, overseeing a staff of 8 strength coaches developing programs for over 300 youth per week, both athletes and non-athletes. In addition to coaching, Brett currently authors for a variety of publications, produces DVD’s on fitness and athletic performance and presents around the world on topics in fitness, wellness, and sports performance. Brett can be reached at // brett@fitnessquest10.com

FITE Club Workout #2

Good Morning Everyone,
Another Friday and another awesome FITE Club workout completed! I have to admit, I really wasn't looking forward to the workout this morning. Combine an extremely busy week with very little sleep and that equals no motivation to get up early and train...... I know, I know..... preaching to the choir, right. We all have weeks like this, maybe every week for some of us? But, the good news is I didn't want to let the down the FITE Club crew so I designed today's program, manned up and and stuck to my commitment. These are the days you will feel most proud of after you complete your training. And I can tell you that I feel amazing after this workout!!

So, push through those barriers and road blocks, make a commitment to get better at something and stick to it!!

Enjoy today's workout.

Rule #2 of FITE Club: Maximum Effort Only at FITE Club!

** Each station is 8 min running clock. Complete as many rounds as possible in 8 min. 90 seconds between rounds.**

*Dynamic Warm-up
*Station 1
KB Snatch 10x
Lateral hop(small hurdle) 10x
Cable Rotation 10x

*Station 2
Scissor step ups 10x
TRX Row 15x
Dynamax Squat Slams 15x

*Station 3
Wall Ball 12x
Post. cross behind Lunge 10x
Band Rotation 20x



*Station 4
Jump jax w. weight 15x
KB Swing curl 15x
Jump Rope 50 skips

*Core
Stability Ball Russian twist w/ MB 15x
Stability Ball kneeling roll outs 15x











Train For Life!
Scott

F.I.T.E Club Workout

Aloha Everyone!
I just completed our FITE Club Workout and I feel amazing!! Early morning workouts are definitely "my" time. After a hard workout, shower, and a protein coffee it is amazing how much energy I have!! Have you determined the best time for you to work out yet? If you haven't, you need to experiment with your times. A workout after a long day of work is not always the best time. You might not be a "morning" person, but I encourage you to try different times. You will know almost immediately after your workout if that is "your" time. You will feel powerful, energized, and invigorated!!

Have your guys heard about the FITE Club yet? It stands for Friday Interval Training Experience. This is a early morning Friday workout that Robin Zukowski started months ago. As we speak, Robin is on her way to Hawaii with the girls to sip on Umbrella drinks and enjoy the sun, so she asked me to lead the group.

Rule #1 of FITE Club: Tell everyone about the FITE Club!!!




So here was our workout today:

*Dynamic Warm up
*Strength: 50-10-5 (50 sec. work followed by 10 sec. rest, 5 exercises), 4 rounds
1. Dumbbell curl to overhead press
2. Kettle Bell Goblet Squat(picture below)
3. Cable machine single arm row
4. Lunge with Medicine ball chop
5. TRX power pull (see picture above)

Sprint Interval: 3 rounds
1. 1/4 mile sprint on treadmill, bike, or rower (record time each round)
2. Lumber jack lift to press (picture at top)
3. Stability Ball cobra with weight
4. Stability ball plank with reach.



Sprint Times:
Diane:Row
1:48.9
1:44.9
1:43.7

Adam: Run
2:02
1:52
1:39

Scott: Run
2:15..sandbagging:)
1:53
1:42

Jim: Row
2:12 (500)
1:53
1:42

Everyone did awesome and had fun. See you next week!!
Train For Life!!
Scott

Hey Everyone,
Try this to improve your upper body posture and core control.

Train for Life!
Scott

Kettle Bell Romanian Dead Llift

Hey Everyone,
Here is a great exercise that will wake up your posterior chain!!

Give it a try and enjoy

Train for Life!!
Scott

"Take heavy Sh** and lift it over your head!!"

Hey Everyone, You never know what tomorrow holds... I am definitely a schedule guy. I like to know what I am doing and when I am doing it well before I actually do it. These past two weeks has been a great test for me to see how well I can manage off of my normal schedule? We all have unexpected challenges that occur throughout our lives and how you handle those challenges, I believe, comes from preparation and planning. Over the past couple of weeks I have had to mix in unexpected travel with expected travel, while rescheduling and juggling my client load to help accommodate my wife's travel schedule. As is life as a dad, husband, and a fitness professional. I know that I am preaching to the choir, but despite all the craziness in my schedule I have been able to eat well (healthy), and stay consistent with my workouts. All thanks to proper planning and execution. Here are a couple of workouts and tips I have heard and done over the past week. Tip #1: The secret to fitness results"Take heavy shit and lift it over your head" Thomas Plummer..... sounds pretty simple Tip #2: "The 5,4,3,2,1, rule" Brett Klika (Fitness Quest 10) 5- Have 5 small meals a day. 4- Have a least 4 pints of water per day (more if you are an athlete) 3- eat every 3 hours. 2- Look at the ingredients in your food. There should be no more than 2 ingredients. 1-? I didn't hear them say a #1, so I will throw in my own, have at least 1 serving of fish oil per day(serving size will vary per person) Workout #1 -Dynamic Warm-up, 10-12 min. -Core Series Stability Ball Plank, 45 sec. Side Plank, 20 sec. each side TRX resisted rotation -Strength Kettle Bell Swing, pick a weight, 30 sec. TRX Atomic Push-ups, 30 sec. Kettle Bell swing curl, 30 sec. Kettle Bell goblet squat, pick a weight, 30 sec. (complete the 4 exercises above as a circuit. 45 seconds rest between sets. Complete 4- 5 sets.) -Finisher(metabolic) Val slide mountain climbers, 30 sec. Plate pushes, 30 meters Rope whips, 30 seconds Dynamax slam squats, 30 seconds. (complete the above as a circuit, 2-3 times.) Workout #2 -Dynamic Warm-up -Core Series Medicine Ball S2S(side to side) slams, 20 reps Stability ball kneeling role outs, 15 reps Reverse crunches -Strength Split squats(back foot on bench), pick a weight, 15 reps each side, 3 sets Push-up variations, to fatigue, 3 sets Kettle Bell single arm snatch, pick a weight, 15 reps each side, 3 sets Kettle Bell renegade row (plank row), 8 reps each arm, 3 sets -Finisher Burpees broad jumps, 10 reps Medicine ball toe taps, 30 taps Sky divers, 15 reps (complete the above as a circuit, 2-3 times.) Train For Life! Scott

Urban Legends of Fitness- The Fat Burning Zone

Hey Everyone,
This post is for all you treadmill walkers that think you are burning copious amounts of fat while strolling leisurely on the treadmill in the "Fat Burning Zone".

Mike Boyle does a great job in this article explaining how you can be much more successful in your fat loss endeavors. Read Below.

Living Life with NO Excuses.......No Regrets!!
Scott

Is there a fat burning zone and Does it matter?


If you’ve been reading this blog on a consistent basis you
probably already know where I’m going with this one.

You guessed it. The Fat Burning Zone is another of the urban
legends of fitness.

Does anyone think that when they are in the so-called fat
burning zone that stored bodyfat melts off them like butter?

A little reality therapy is in order. The Fat Burning Zone is
a big fat lie. Here’s the truth.

1- The “fat burning zone” supposedly describes a level of
exercise that results in a larger number of the calories
burned during exercise being derived from fat. This does
not mean that stored bodyfat is the selective source. It only
describes the relative percentage of utilization of three
substrates, fat, carbohydrate and protein.

2- The fat burning zone actually describes what percentage of
calories burned are derived from fat as an energy source.

Do you know when you are burning the most calories from fat? Sorry.
The highest percentage of fat utilization is at rest. The more
intense the exercise becomes, the more carbohydrate is used as
a source.

Guess what. It doesn’t matter. The reality is that it’s about
the number of calories burned, not the number of those calories
that come from fat as a source. If the fat burning zone idea
actually worked we could get extremely lean by simply sitting still.

Guess again. That doesn’t work, does it.

Confused, let’s use a mathematical example.

Lets assume that we have two identical exercisers who are going to
exercise for twenty minutes. Exerciser one is doing a slow walk to
stay “in the fat burning zone”. Exerciser two is going to run hard
for twenty minutes. To keep the example simple we will assume that
exerciser one will derive forty percent of his or her calories from
fat. Exerciser two will move out of the fat burning zone and only
derive 20 percent of his or her calories from fat.

Exerciser one will walk at 3 miles per hour and will cover one
mile in twenty minutes. This will result in a caloric expenditure
of 100 calories with 40 calories coming from fat.

Exerciser two will run at 7.5 miles per hour and will cover 2.5
miles in twenty minutes. This will result in a caloric expenditure
of 250 calories with 50 calories coming from fat.

Hmm, seems interesting. The exerciser in the “fat burning zone”
burned less calories and less calories from fat in the same amount
of time? The exerciser working harder and leaving the fat burning
zone burned 2.5 times as many calories and, 10 more calories from fat.

I rest my case. Figures lie and liars figure. Stop worrying about
burning fat and start worrying about working harder


Yours in strength,

Mike Boyle
http://www.FunctionalStrengthCoach3.com