Nov
03
How to get more energy with shrek juice!
Oct
25
How to love doing cardio in between strength workouts :-)
Many of you have asked me about what you should do for cardio exercise on days in between training sessions. Obviously everyone is different, the cialis online main point is like Nike! Just do it! As long as the type of cardio you do gets your heart rate up to generally challenging zones above (180-your age). It can be made more complicated, but let’s keep it simple.
Organizations like the American Heart Association, the Centers for Disease Control and Prevention and the American College of Sports Medicine recommend at least 30 minutes of moderate to high intensity aerobic exercise every single day.
Many people lack the time or consistency to meet these recommendations. If you have time for only a few cardio workouts per week, do at least 30-45 min, because 15 or 20 minutes of steady-state cardio on the elliptical trainer or stationary bike at an intensity easy enough to allow you to read a magazine while exercising isn’t going to cut it. Here’s a better plan using the treadmill as an example:
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Light Cardio Days Long, Slow Distance Workouts
Light Cardio Day – MAP = (Mostly Aerobic Pace)
What: Long slow distance workouts are long, continuous aerobic workouts at a low intensity during which you cover a great distance.
Why: Your metabolic rates remain elevated for hours afterward, continuing to burn calories. A number of studies have shown that the longer the exercise session, the more and longer metabolic rate is elevated afterward.
HOW: Duration: 30 minutes Treadmill: 0 incline, Speed: 4-5mph, Distance 3-4 miles
Focus on just breathing well and enjoying moving lightly & effortlessly.
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Medium Tempo Workouts
Medium Cardio Day – MEP = (Mostly Efficient Pace)
What: the transition between exercise that generates energy almost purely aerobically and exercise that includes energy generated from both aerobic and oxygen-independent (anaerobic) metabolism… which means the borderline of burning mostly fat 0r mostly carbohydrates(sugar).
WHY: The total number of calories being burned per minute is much higher than at a lower intensity. Since these workouts are aerobic, fatigue is minimal, so your clients can complete other quality calorie-burning workouts during the week.
HOW: 5 min warm up Duration: 5 Min. 0 incline, Speed: 3-4mph
20 minutes at MEP Heart Rate Treadmill: 10 % incline, Speed: 5-7mph Distance: 2 miles
5 Min Cool Down Duration: 5 min 0 incline, Speed: 3-4mph
Approximately 75 percent maximum heart rate. If you are more aerobically fit, it’s about 80 to 85 percent max heart rate. Subjectively, these workouts should feel “comfortably hard.” You can do tempo workouts continuously for about 15 to 20 minutes or as shorter segments (e.g., five minutes) with short recovery periods (one minute). Focus on fluid movement, and breathing and getting into a nice rhythm at a challenging pace.
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Heavy Intense Interval Workouts
Heavy Cardio Day – SAP = (Speedy Anaerobic Pace)
What: Interval workouts alternate high intensity work periods with low intensity recovery periods. There are four variables that can be manipulated within an interval workout: time (or distance) of each work period, intensity of each work period, time of each recovery period and number of repetitions.- breaking a set amount of work up into smaller segments or intervals, the whole set of work can be performed at a higher intensity.
WHY: A number of studies have shown that the more intense the exercise, the more and longer post workout metabolic rate is elevated and the more calories are burned, even while your clients sit on the couch recovering from their workouts. It’s the combination of intense with light cardio that gets you the best results.
HOW: 10 Min –Warm up – 0 incline, Speed: 3-4mph
1 Minute interval at a fast pace 15% Incline, Speed 5-7mph
1 Minute interval at a slow place 0% incline, speed 3-4 mph
Repeat 7x
5 min cool down = total 30 min. 0 incline, Speed: 3-4mph
Focus on recovering and controlling your form and poise when recovering, and pushing your limits when going fast.
Here’s a general sample Weekly Plan, remember you can also do cardio on the same day before or after a training session.
Monday – Training Session 1
Tuesday – Light Cardio
Wednesday – Training Session 2
Thurs – Medium Temp Cardio
Friday – Training Session 3
Saturday – Heavy Cardio
Sunday – Rest
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If You Are Getting back started with a Cardiovascular Conditioning again – Here are some Recommendations based on ACSM Guidelines
a) Days Per Week: 3-4 Days Per Week avg. 30 min.
b) Intensity: 40-60% of V02 Max, If Resting heart rate was 44bpm, 85% of max is 165bpm, 75% of max is 151bpm, 50% of max heart rate is 128 -133pm
c) Your Goals: Foundations/Stability – Our primary outcome is to Increase V02Max
d) Energy Systems You will Developing: - focus on enhancing your Aerobic system via Treadmill, Stationary Bike, and Rowing – the long duration energy system. Getting past 5 minutes of exercise the O2 system is clearly the dominant system. In 1 km run, this system is already providing approx.half the energy; in a marathon provides 98% or more.
e) How we will make progress: We will progress after the first 4 weeks to doing 50-80% of VO2Max, at durations of 30-45min, at 3-5 times per week until we reach maintenance phase. After Improvement stage for 4-5 months, the maintenance stage will be 50-80% of V02max, at least 5 times per week.
Sep
27
What Are You Made Of? Better Body Composition With InBody230
This one goes out to all of you who jump on the scale all too frequently. Of course you’ve heard that weight alone is not the true indicator of optimum health, and you probably still use the scale to see how much you weight. Just so you know, these days a scale is like a pre-historic caveman drawing on a wall with charcoal compared to what instruments are available. Obviously the good old fashioned scale is still used so much because it is the cheapest most common form of body measurement in most households, aside from a tape measure.
Here’s the issue, the scale doesn’t let you know how many pounds of your weight are fat, and how many pounds are lean body mass (Skeletal bone and muscle). You might have already been informed that 5lbs of muscle takes up far less space than 5lbs of fat (see below). So in other words you could GAIN 5lbs of muscle and still look and feel better in your jeans than if you LOST 5lbs of fat and your jeans are still tight. However, it all depends on where your body is currently. The right ratio is the goal.
http://www.biospaceamerica.com
I had the great fortune of using one of these for a special project in our gym, and it is extremely accurate. All a person does is stand on the metal footplates of the scale barefoot, hold the handgrips, hit a few buttons and voila: Instant Body Composition Analysis, including Total Body water, Dry Lean Mass, Body Fat Mass, Lean Body Mass, Weight, Skeletal Muscle Mass, Body Mass Index, Body Fat Percentage, Segmental Lean Analysis, and Basal Metabolic Rate (minimal number of calories you need to survive as a couch potato). It takes less than a New York Minute to complete!!
Why is this important? Because it allows you to understand how your diet, lifestyle, and exercise regimen are influencing your body composition, without me having to poke and prod you with calipers!
Imagine knowing when it is appropriate to take in more essential fats, or to drink more water, or even take a cheat day to get yourself to your bodily ideal.
This is the ultimate in your exercise, nutrition, and also motivation prescription. Imagine how motivated you’d be if you finally realized you don’t have to beat yourself up over your weight! Also, when you know what is out of balance you know what to correct. This is the ultimate tool for us as a fitness coach, because we’re not here to play guessing games with your body. Most personal trainers if anything know they burn calories with you in a session, but what is the VISION? If you and your trainer are not aligned in a common vision, mission, with the right strategy and tactics to get there, chances are someone is going to drop the ball. For more information about this incredible machine contact: http://www.biospaceamerica.com or send me a message, perhaps if we convince them to keep these in our gym, and you are a member I can give you a body composition analysis in a New York Minute!
Sep
26
7 Day Emotional Fitness Challenge
I thought this would be great for you! I only see you a few hours buy cialis or couple hours out of a 168 hour week, and I study a lot of other personal development topics in addition to movement science, health, and physical fitness. There’s so much I could share with you to help you get maximum results, but so little time. For now, I want to remind you how much of a role emotional fitness plays in your health and physical fitness. For now, I’ll also check in with you on whatever day I see you or that we complete a training session, and we’ll emphasize the questions to get to that emotion for the day (i.e. I will express faith that you can make it to that 2min plank time and sincere total love and compassion while you are doing a continuous barrage mountain climbers & burpees!) LOL! You’ll be on your own for the other days. I anticipate, if anything, such a simple reminder to anchor in empowering states and feel great will take your workouts and overall quality of life to new levels! See you soon!
TAKE THE 7-DAY EMOTIONAL FITNESS CHALLENGE
Take each of the following emotions and focus on experiencing that
specific emotion for one day.
For example, on Monday, focus on maximizing your hunger and drive. When you wake up in the morning, take yourself through these few simple questions and remember to put yourself
in a peak performance state as you fully associate with each emotion. Tuesday, focus on your determination, and so on until you have experienced each emotion for an entire day.
- What would it mean to feel a compelling hunger and drive for my life?
- What does someone who is driven believe about life?
- What does someone who is hungry and driven look like?
- What would this person say or do?
- What do I need to believe now?
- How would this person move?
Mon. - Day 1 Hunger & Drive
Tues - Day 2 Determination
Wed - Day 3 Courage
Thurs – Day 4 Faith
Fri - Day 5 Love & Compassion
Sat - Day 6 Playfulness & Fun
Sun - Day 7 Gratitude
Sep
25
Bayo’s 8 B’s For Bliss, Brilliance, & A Beautiful Body
1. Breathing Deeply. Breathing is one of the few bodily functions which, within limits, can be controlled both consciously and unconsciously. It is not possible for a healthy person to voluntarily stop breathing indefinitely. If one does not inhale fully, the level of carbon dioxide builds up in the blood, and one experiences overwhelming air hunger (aka Yawn….air conditioning for the brain). This irrepressible reflex is not surprising given that without breathing, the body’s internal oxygen levels drop dangerously low within minutes, leading to permanent brain damage followed eventually by death. Breathe!!
2. Blue Glass Bottles for Drinking Blue Solar Water: Huh?! I know I know this one was strange to me at first as well I have to admit, but I thought it was really cool!! And I have heard about it from a few different sources. It is an ancient Hawaiian practice (among other cultures) to place water in blue (or other color) glass containers and place in the sun to sterilize the water. Once it’s left in direct sunlight for about an hour and a half it becomes “highly charged” and has amazing healing properties.
3. Broccoli for Breakfast. This is one I’ve been doing for years since I read the book PH Miracle by Dr. Robert Young. Get it Frozen or Fresh, usually steaming is far better than the microwave, and you peel and cut half a lemon, squeeze the fresh lemon juice on it after it’s steamed, add a little pepper or sea salt and a dash of olive oil. Very energizing, alkalizing, refreshing. With a super green drink before or after, and maybe add some egg whites for protein, out the door for your workout or work, you’ll literally be buzzing in bliss all morning!
4. Bathe in Blue Seas Under A Blue Sky. – Bathing with Himalayan bath salts stimulates circulation, hydrates the skin, increases moisture retention, promotes cellular regeneration, detoxifies the skin, and helps heal dry, scaling, irritated skin. Salt water bathing reduces inflammation of the muscles and joints, relaxes muscles and relieves pain and soreness. Bathing in seawater (and natural salt solutions) has a long history. Almost 500 years before the birth of Christ, Hippocrates, who is called the Father of Medicine, noticed fishermen who had injured their hands soaking their hands in seawater. They seemed to have few infections or complications from their injuries after the salt soaks. So Hippocrates encouraged his patients to bathe in warmed seawater in a treatment called thalassotherapy (in Greek, thalassa means sea). This kind of bath encourages a release of toxins between the blood and the water and a restoration of mineral balance in the blood. (Of course not always a good idea in New York until Summertime…you can always make a trip to Miami or the islands in the winter like a snow bird though 
5. Being fully present You are not a human doing, you are a human being. How will you choose to BE? Ask yourself, am I in the game today, am I in the zone, am I focused or am I in the stands. There’s a reason why these guys below won so many championships. Focus. Awareness. Zen. The Power Of Now. Whatever you want to call it. I once had a mentor tell me, “Your life is like a movie, don’t be an extra in your own movie.” That really stuck with me, and makes me want to give 10,000% everyday regardless of what I am doing. Be the Phil & MJ of whatever you do. Be fully alive, fully present and outstanding!
6. Brain Conditioning Your BEST BEHAVIORS! Operate your brain on extraordinary levels. Condition your mind every single morning for the ideal peak states and feelings that you truly desire. You can do this instantaneously by changing your focus, physiology, and language/meaning you attached to yourself and your circumstances. Here is an outstanding video from way back from Tony Robbins one of my mentors.
7. Brown Bag Brunches. Instead of being bogged down by all the other food choices that are going to sap your energy throughout the day. Try the apple, banana, whole wheat bread, a nutritional bar. Something simple. Fuel yourself for optimal energy and you’ll be happy you did!
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8. Beginner’s Boxing. Let’s face it, you’re going to get pissed off sometimes, maybe by a coworker, or someone cut you off in traffic, or some ignorant thug, or the IRS. Why not get some boxing training sessions (if not with me) with someone somewhere. Boxing is an outstanding workout and outlet for agression. Boxers have unique requirements in order to survive in the ring. Boxing workouts are the ultimate workout because they incorporate aspects of pretty much every other workout available.
- They require extreme anaerobic endurance in order to fight hard for 2-3 minute rounds;
- They require a finely tuned aerobic system in order to return the heart rate to a normal rate within a minute in between rounds;
- They require the kind of strength and muscle a resistance or strength training program can provide;
- They require the explosive speed and power of a plyometrics program;
- They require the boxing skills provided by a comprehensive boxing skills development program in order to compete in the sport.
Sep
25
Supercompensation
Here is some great info for all of you who train with me only once or twice a week, not realizing we end up slightly compromising the desired results we want when doing so. To really get the optimal results required, we would need to train 3-4 times a week. Sometimes I’m even lucky to help you out once a week…hey it’s better than nothing…but those who succeed are willing to do what other’s aren’t! I truly hope you’re doing your cardio assignments and resistance training during the other days, here’s why…. it’s called Supercompensation:
As an outstanding fitness coach, my job is to make your life simple not more complicated. This presents a bit of a challenge to me at times, because the body is a complex organism, a bio-mechanical machine, the most amazing machine on earth! However, I know you’ll get this and it will make sense to you.
So let’s see if I can make this simple enough for you:
1. INITIAL FITNESS: Your body has been out of shape, wining, dining, lounging, couch potato-ing, procrastinating whatever
2. DURING TRAINING: You Workout Hard During A training Session, EXERTING EVERYTHING YOU HAVE to begin getting into peak fitness, lungs expand, muscle fibers are broken apart.
2. RECOVERY: Your body is worn out, tired sore, and BEGINS to heal from last workout, muscle fibers repair.
3. SUPERCOMPENSATION: As your body reaches the peak of recovery YOUR BODY BRACES ITSELF FOR MORE EXERTION. It SUPERCOMPENSATES, prepares itself for the impending torture of another work out… (Hey… it’s actually smarter than us…our subconscious ability is like autopilot… it’s Amazing!)
4. THE BODY WHO CRIED WOLF: If It doesn’t get that exertion within 24-48 hours, it declines in performance. (remember the boy who cried wolf, if you don’t LET your body use its power as it SUPERCOMPENSATES… and skip workouts… guess what your body says to you.. “YOU LIAR! JUST ANOTHER FALSE ALARM!” I’m going back to lazy mode…. hence back to INITIAL FITNESS….the cycle repeats… you then get some results, but not to your full potential.
(The only place I’ll make an exception here is for hard core body builders doing HITT, or Static Contraction Training) as in The Arthur Jones Experiment at which point more days rest would be needed.)
Let’s recap in more scientific terms:
The fitness level of a human body in training can be broken down into 4 periods: intial fitness, training, recover, and supercompensation.
- During the initial fitness period, the target of the training has a base level of fitness (shown by the first time sector in the graph).
- Upon order cialis entering the training period, the target’s level of fitness decreases (training is a catabolic process, shown by the second time sector in the graph).
- After training, the body enters the recovery period during which level of fitness increases up to the initial fitness level (shown by the third time sector in the graph).
- Because the human body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead the body enters a period of supercompensation during which fitness surpasses the initial fitness level (shown by the fourth time sector in the graph).
- If there are no further workouts, the body’s fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph). First put forth by Hungarian scientist Nikolai Jakowlew in 1976,[2] this theory is a basic principle of athletic training.
- If the next workout takes place during the recovery period, Overtraining may occur. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at the base level.
- More complex variations are possible, for instance sometimes a few workouts are intentionally made in the recovery period to achieve greater supercompensation effects.
References
- ^ http://hk.humankinetics.com/products/showexcerpt.cfm?excerpt_id=4107
- ^ http://triathlon.competitor.com/2010/07/insidetri/barefoot-running-can-barefoot-running-improve-performance_10976/all/1
- http://en.wikipedia.org/wiki/Supercompensation
Sep
21
My “Canswer” Manifesto…Yes, I spelled It Wrong On Purpose!
As many of you know, some maybe not (another reason for this blog) so I can communicate to everyone at once. My cousin, a surgeon who lives in Toledo, Ohio was recently diagnosed with Stage IV lung cancer. I found out about it a few weeks ago, but didn’t officially know the details until I spoke with him more. It’s hard to see someone who has spent many years of his life gaining medical knowledge to heal people actually be struck with this circumstance. Such is life. The great news is that he is focused on healing and positive and upbeat about his healing thus far.
What’s makes me more aware about the need for healing in our society in our world, is that I’ve had about 7 people I know directly, who have had cancer in the past themselves, told me either they have friends, family, or coworkers who have been diagnosed with cancer, or who have died from cancer. You may be one of them. Most the people who have told me this have been clients. I’m sure there’s even more I don’t know about. My mother’s sister, my aunt died of cancer in 2008, so I’ve already experienced the devastating impact this condition can have on people.
However, I think it’s now important for people to become more aware about the quest to be vibrant healthy and fit, rather than desperately searching for an elusive cure to the disease of cancer. When we focus on health and wellness, we create that. When we focus on combating sickness, or poverty, or war, we create more of it.
Most people that get diagnosed with cancer, often make radical changes in their lifestyle in order to combat cancer once it strikes. In my eyes, this indicates to me that the problem of cancer IS the answer to cancer. In other words, if right thinking, green drinks, alkalizing, eating blueberries, and all other fruits and free cialis veggies, avoiding exposure to toxins, fumes, radiation, and removing stress all can help a person to combat cancer; Maybe it’s a good idea for those of us who don’t have cancer to begin taking the same dietary, environmental, stress free living approaches like those who have cancer…in order to PREVENT cancer.
In my search for solutions and healing ideas, one of the people who I’ve seen online who also has had a very humorous authentic positive outlook on the topic of Life Regeneration via raw food is Dan “The Man With The Master Plan The Life Regenerator” McDonald http://www.RegenerateYourLife.org We actually need more honest truth, laughter, and love if we want to focus on improving health. Here’s a couple of his videos “IF I HAD CANCER, or any DISEASE…”
Another is Dr. Robert Young who wrote the book “The PH Miracle” “Sick and Tired” and “The PH Miracle For Weight Loss”Here is a woman describing her diagnosis with breast cancer and what she did to heal.
In reading the Wiki about Environmental Issues In New York City, it’s not difficult to see how someone who is very wealthy (in mind, body, and spirit), centered, healthy, and fit, can still get cancer. I’ve also met former vegans and vegetarians in Washington D.C. who still got cancer despite their healthy living. There are environmental factors, and perhaps factors that are invisible to us. Thought, emotion, and stress also play an important role. Our thoughts have to be aligned with our intent to stay healthy. If we are eating healthy and exercising but have negative thoughts a lot toward ourselves or others, such stress could create disease in our bodies.
This obviously doesn’t give a pass for people who are unhealthy smokers to just think it’s the luck of the draw (like oh George Burns smoked till 200), nor does it mean that healthy folks should give up their practice of vitality. Regardless, it’s important for people now to start looking at reality, not making it worse than it is, not being overly optimistic. But just being real. The actual data is quite alarming.
“According to the most recent Environmental Protection Agency National-Scale Air Toxics Assessment study[25], residents of New York County, NY (Manhattan), have the third highest cancer risk (per million) caused by airborne chemicals of all counties in the United States plus the District of Columbia, Puerto Rico, and the Virgin Islands, following Tippah County, MS (highest risk), and Boyd County, KY (second highest risk). Bronx and Kings Counties rank 8th and 9th out of the 3223 counties and county-equivalents. Queens County ranks 13th nationwide.”[26]
What’s even amazing is that New York City is filled with smokers who add their OWN smoke to the exhaust fumes they suck in everyday, …and accept the fact that they will not live long. When they blow smoke anywhere near me I usually blow it back! Sometimes when smokers actually blow smoke in my path, I actually get the urge to smack the cigarette back into their face, but that’s what boxing is for…to be positive cultivate that inner tranquility! If the environment of New York City is not in our best favor, the least we can do is not let the worst of it take away from the best of it. At least we can drink more water, eat more green foods, fruits, vegetables, and do our best to cleanse our bodies on a regular basis. Not to mention, leaving the city on trips, or going to the parks, and sea to get fresh air as frequently as possible.
Another beautiful individual I found thanks to a great recommendation from a client is Kris Carr. Here is her article in The New York Times:
http://www.nytimes.com/2011/08/14/magazine/kris-carr-crazy-sexy-entrepreneur.html?pagewanted=all
Her focus is totally nurturing positive and well. Regardless of how devastating these diseases can be, the more that we as a collective share similar attitudes, the more we can help those around us with cancer to heal, and bring more hope to their lives, rather than giving them the look of doom and gloom when we hear that they have cancer. It’s really time to help them laugh, to help them have peace, tranquility, help relieve them of stress. This is exactly what I will be doing with my cousin, not focusing on the fear of death, but focusing on the love of life.
URBAN ZEN Kris Carr The Power of Plant-based Nutrition
For all of you do have loved ones facing health challenges, my prayers go out to you and your loved ones. Obviously there is no need for people to feel sorry for one another, or dwell in miserable states, or for those who have the challenge of cancer to feel down. If we all focus on the right things, the actual healing process could be smoother, more fun, more helpful, and more powerful. Just by sharing information, the actual abilities to create miracles occurs. This is the reason why I spell it “canswer” because the PROBLEM of CANCER IS THE ANSWER!
ONE ADDITIONAL RESOURCE: (CLICK HERE FOR BILL HENDERSON’s BOOK CANCER FREE)!
Sep
21
GIFT 8: The Power of A Directed Mind And Heart
The power of a directed mind and heart
1. Stand guard at the door of your mind: Condition empowering emotions such as gratitude, courage, faith, determination, compassion, and love. Break your pattern avoid emotions that create stress
2. Utilize the healing power of the heart: Three times a day stop what you are doing and shift your focus (mind, breath, emotion) to the area around your heart
3. Flood your self with positive memories and future visions 10 mintues a day. HINT Use the power of NET (No extra time) while doing other things rebounding, walking, taking a shower etc.
Sep
21
GIFT 7: Structural Alignment and Maximum Strength
Gift 7: Structural Alignment and maximum strength
1. MOVE: Avoid living in a box, take the stairs, stay active, and move as many muscles in your body as you can day!
2. Implement an effective regimen of stretches and exercises that are balanced through bilateral symmetry and working opposing muscle groups.
As you cialis dosage know when we began your training (if you’ve had the opportunity to train with me) we completed a functional movement screen. These results help me as a fitness coach determine what planes of motion we will be training in, which joint actions are important to balance, and where you are tight and weak in certain muscle groups. The reason why this is important, is because you do not want to end up with a postural kyphosis (see below):
Not cool at all is it?! Exactly my point! The importance of balancing both sides of your body, regular stretching, foam rolling, and getting up from your desk after sitting for long hours on end will prevent this. I always laugh when I think about the “evolution to computer” photo below. I believe in “creation and evolution” so I’m definitely not suggesting we come from apes. However, I’d like for you to think about this photo every day when you’re sitting at your computer, and sit up straight and stick that chest out like superman or wonder woman, because you don’t want cave man or cave woman kyphosis…not too sexy:
Here is a sample video from the Pete Egoscue method recommended by one of my mentors Tony Robbins. Pete Egoscue has developed some extraordinary techniques for structural and pain free postural alignment.
(Get an evaluation and personalized program from Pete Egoscue: www.egoscue.com
Another great resource for improving your posture is The Alexander Technique. I know they seem a bit UP tight in the video… but that’s the point… perfect posture is a practiced discipline! However, it does pay off!
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