Combine360 classes re-visited!

      Combine360 recently re-branded and is now Ignite Performance Training. So, I am now an Ignite certified trainer and will be using this training to re-vamp the few small group classes at BeFit Personal Training.
      We started offering Combine360 classes a few months back and things have not gone as we had hoped. With little to no attendance for classes, enthusiasm and energy for these classes has waned. But, don't fret. Jerry and I have regrouped and have come to a decision to hold just a few classes per week to start out and go from there.
      Classes are these:
TRX 360---Full body strength conditioning using the TRX Suspension trainer
Velocity 360---Dynamic and energetic workout incorporating strength, balance, flexibility, control, agility, competitive drive and mental readiness.
Focus 360---Strength training with a slower pace! Conditioning your mind-body connection while pushing your muscles to and beyond the limits.
All of these workouts will work your body, your mind, the competitor in you and will get you moving and using your body in ways you may not have thought possible. With the intent of keeping you healthy and strong for the long term!
      Autumn is here, it's time to change and mix things up and what better way to do that than with an all new workout routine!
      These workouts are great if you're a skier or snowboarder wanting to be ready for when the snow starts falling, or if you're training for a marathon or any other event. 360 training can be beneficial for everyone. All exercises can be modified to suit your needs and capabilities.
      Check out my 'contact' page for days and times of classes and I'll see you all real soon!

Super Atomic Pushups

From time to time, I like to see if I am able to do things that seem to be terribly difficult.
Last year, it was the Tough Mudder and I know that playing around on the TRX doesn't exactly compare to the 13.5 mile brutality that was the Tough Mudder but it's fun and challenging none the less.
Here's a short video clip of me trying Super Atomic Push ups on the TRX for the first time.
I found this exercise to be considerably easier to initiate than I thought it would be, however doing multiple reps was just as difficult as a regular Atomic Push up.
I managed to get a few reps and since this, I haven't tried again though I am up to 21 reps with the regular Atomic Push up exercise and 10 reps with doing the push up on an upturned BOSU ball. So, progress is slowly being made!

Right now I'm also working on perfecting my Single Leg Squats without any kind of support. I'm up to a solid 15 reps per side while maintaining good form. Again, progress is slowly being made.

Whether you challenge yourself to extreme competition like a Tough Mudder or a marathon, or simply challenge yourself to do something you've never tried before having some sort of goal can be a fun way to keep your motivation up. And, of course when you meet those challenges the bragging rights are fun too!

Combine360 classes!

      After much anticipation, we've finally gotten two Combine360 style classes up and running at BeFit where I train. We've done a couple so far and they've been really great. Good vibes and athletes working really hard with lots of challenging exercises.
      We'll be offering two very different workouts on different days and times. The first class we're calling Focus360. This class will be a bit slower paced working movement through fascia lines, working flexibility, control, balance, and putting all those things together with strength oriented, controlled movements including plyometrics and deceleration.
      The second class we're calling Velocity360. This class is faster paced, higher intensity, lots of moving! But, all while still working balance, flexibility, control, strength, power, agility and deceleration. Your heart will be pounding and your muscles will be on fire!

Here's Jenessa doing BOSU squat jumps and Sam with the Rip Trainer power punch during a Velocity360 workout!




      Not only are these workouts great for building strength and staying healthy, but we're also throwing in a little bit of teamwork, camaraderie, and healthy competition with trainer challenges, weekly challenges and an occasional challenge workout thrown into the mix.


      This week's trainer challenge is the medium heavy rope jumps. As many repetitions as you can get in 60 seconds. Sometime soon, we'll try with heavy rope!

 

Chuck taking the challenge! He got onto the leader board with 93 reps! And, this was after kicking serious butt in the Velocity360 workout. Pretty impressive!
     




     The Velocity360 class is high energy and with all the athletes and  trainers rooting each other on, it keeps us all moving even when we get tired and want to slow down. 

That kind of energy keeps the smiles on our faces and the swagger clap loud and strong at the end of an exhausting workout!

I hope to see more and more athletes just like this joining us for these great workouts!

Together, we'll be better every day!!
     

Injury and Pain Management Therapies

      Most of us know to go see a doctor when you have and injury or excessive pain, but doctors aren't always the only people we go to for relief. Non-traditional and alternative therapies for injury and pain relief and becoming more and more popular these days in America. So, what do you choose? Massage, acupuncture or acupressure, chiropractic, ART or graston, cupping, physical therapy? I'm sure there are more options out there, but these are just some therapies that I know of and that I've tried.
     Yes, I've tried them all in addition to seeking help from traditional doctors. So, what works? Well, they all do, at least to some extent. I struggle mainly with muscular problems like excessive soreness, stiffness and improper recruitment patterns that can lead to imbalances in function. A few times in my life, this has led to overuse injuries like elbow tendonitis and even a nerve entrapment. Mostly, it's just aches and pains that accompany an active lifestyle.
     So, a few months ago I started having a lot of pain along my back erector muscles on my left side and then began experiencing fatigue and what felt to me like anxiety attacks. I decided after I took some rest and nothing changed to go see my chiropractor and also to go see an acupuncturist whom I had met a few weeks earlier. My chiropractor told me that my mitochondria was all out of whack and that I needed to load up magnesium and vitamin C. The acupuncturist also thought I was all messed up and suggested that I try cupping with her. I had never done it before and don't really buy into it too much, but I was willing to try anything.
      Cupping is when the practitioner places a glass cup on your skin and then sucks all the air out of the cup with a suction pump to presumably draw toxins from your body to the surface to aid in the body's natural elimination of said toxins. So, I asked if it hurt, she told me it shouldn't. I asked if I'd be bruised from it, she told me that the more toxins that I need to flush out, the more colored the cupped areas will get. The darker the color, the more toxins in your body that need to come out. OK, I agreed to try cupping. Why not?
      Here's what my back looked like after that one and only cupping session that I endured.

Each area that was cupped was not only discolored, but bruised and swollen.
Later, I told the acupuncturist how bruised I was and she proceeded to tell me that it wasn't a bruise, but toxins. So sorry, but I know a bruise when I see and feel one even if I am so full of toxins. Plus, the cupping hurt really badly and for those of you that know me, know my tolerance for pain is pretty high.
     Needless to say, I won't be cupping again. And though it may not be for me, it may be great for someone else and that's good.
It's important to try things and find which of all the multitudes of choices we have in maintaining good health are right for us. For me, deep tissue massage, chiropractic and good old fashioned rest work best for me. Trust your instincts and if something you try doesn't feel right, like me with the cupping, don't let anyone try to convince you otherwise. But, also don't hesitate to try something new and different and more importantly don't ignore pain and discomfort in your body. Take care of it so that you can get back to the things you love to do. Pain shouldn't be an option, ever!

Combine360 Training

      Over the weekend, I participated in a training course to become certified for Combine360. I knew very little about it going in except that Jerry, the owner of BeFit where I train, had done the certification course and loved it and wanted us to do it to make BeFit a Combine360 training center.
      OK, so what's it all about and why should I bother with a 4 day, very expensive course? What makes C360 different from all the other courses out there that I could do? I decided to go ahead and do it even without answers to those questions, I trusted Jerry about it and went for it.
      I'm glad I did! It was the best course I've ever done. Worth every penny and more. I'm still feeling fired up and super excited to go ahead with my work using these tools.
      Combine360 is a system to measure, train and challenge the whole athlete. It's a methodology that prepares an athlete physically, mentally, and emotionally to reach their goals and improve performance. Their approach is to treat everyone as an athlete, and that everyone can train this way at any level and at the same time incorporate competition and play into fitness programs. I'm not going to get into all the details of the C360 system, but the general idea is that athletes of all ages, sizes and abilities can be ignited to perform better everyday by setting a foundation of functional movement and adding to that little by little.
      So, right away I was intrigued because I believe strongly that anyone can do anything they aspire to and I already train my clients to function, not necessarily to look a certain way. As the day and the weekend progressed, we were challenged with workouts everyday, practical hands on work with all the C360 evaluation and training methodologies and we got to play with fun toys like the ViPR, Bosu, TRX, Smart Muscle boards and more. It was a ton of information, but our instructors made it interesting and fun.
      I'm not great with group things like this, it generally makes me very uncomfortable but I felt at ease more and more when I recognized that everyone there was just as passionate about fitness as I am. Also, it didn't hurt that I performed through all the workouts and challenges without dying. I've always said that I'm not much of a competitor, but after this course I know that I have to accept that I am competitive. And, that I can be competitive with myself and others and still have fun and not get bummed out if I'm not #1.

     Over the 4 day course, we learned from our instructors and master trainers and from each other. There was a level of support and camaraderie that I don't often experience. It was nice to feel challenged and pushed, not judged.
      Now, I get to take all that I learned and put it to use with my athletes, in my classes and with myself. Once I complete the tests and am officially certified with Combine360, then the fun can really begin. We'll do C360 group workouts and challenges at BeFit, so stay tuned for information on those.
      One thing that I've always felt is that fitness and exercise can be fun, we can have fun and play while pushing our limits. The two don't need to be separate.
       So, come play with me, challenge me as I challenge you and let's get some good healthy competition going!

Do you need some motivation?

      I think we all need some motivation. Some of us need more than others. I, myself need a lot of motivation to stay active and eat healthy and do all the things that I know will keep me strong and energized.
      It doesn't matter where you get it from, just that you get it. One thing that really motivates me is one of clients in particular. Don't get me wrong, all of my clients keep me motivated, I love seeing all of them strive and reach their individual health and fitness goals. But, I have one that really strikes it real for me. She's a 73 year old woman who knows what she wants in her life and goes for it, full force. She's been working with me for a couple of months now and is already doing all the things that she thought she couldn't do.
      She trains twice a week and comes to my weekly TRX class for more! She never gives up and works harder than most. Yesterday, she held a prone plank with her feet elevated in the TRX for a full 30 seconds! If you've ever held a plank, you know that it's a challenging exercise in itself, and doing it with the TRX is extra challenging. She didn't think that she'd be able to do it, but I urged her to give it a try and when she did it so beautifully, I was wowed, impressed and so proud!
      She's the perfect example of the simple fact that there's never a time not to go for something. Never a time not to try and never a time not to make changes. If you've ever heard anyone say, or maybe said it yourself, "I'm too old to do that", well that's just plain bogus!
     My clients motivate me everyday. And if a 73 year old can stay committed and revved up to exercise and be stronger than ever, than so can I and so should you!

Why You Shouldn't Use a Weight Belt When Training

      Here's a quick little article on this subject. I firmly believe that weight belts shouldn't be used at all, and that we're all better off training, strengthening and using our abdominal muscles for proper function.
      PS--When your trunk muscles are properly trained and naturally strengthened you'll still be able to lift heavy weights. It just might take some time and patience.
      We're capable of doing incredible things and if what you want to do is a dead lift with 400lbs or squats with a loaded rack, then go for it, but don't take short cuts.
      In the end, if you use a weight belt when you train you're doing yourself more of a disservice and you'll be more likely to get hurt the more weight you add into your training sessions. So train hard, but train smart!
Why You Shouldn't Use a Weight Belt When Training

TRX Suspension Training is for Everyone!!

      What is TRX Suspension training, you ask? Well, it's the simplest piece of equipment you'll ever use and it's also the most versatile. Basically, it's a piece of sewn webbing with two handles, a couple of carabiners and a daisy chain for adjusting length and anchoring. It can be set up just about anywhere and it takes about 2 seconds to set it up and begin a workout.
      I've been using this system in my own workouts and with all my clients for a couple of years and I recently started teaching a couple of group TRX classes in Oakland and Albany. One concern that's come up more than once already from potential class goers is if they need to already be in good physical condition to participate in a TRX class. If you've seen photos or heard others talk about TRX training, I understand that it can look a bit intimidating, but unlike something like CrossFit, TRX training can actually be done by anyone, any age, with any fitness level.
      The biggest reason for this is that it's so easy to modify or change a movement using the TRX system. And, when used correctly with a little guidance there's a lot less risk for injury or further injury if you use if for rehabilitation. For example, a client comes to me with a history of knee pain and is having difficulty strengthening the leg muscles because of it. We can use the TRX suspension trainer to do an exercise like a squat, but by using this system the client can take some weight off by pulling on it while at the same time they still have to stabilize their knee and hip joints with their own 'body tension' or core strength. Even if they're not able to move through the range of motion for a squat, the can still engage the muscles with very little stress on the joint and over time can build the strength and increase the function.
     Of course, most people thinking about trying a group class don't usually have issues like that, it may just be that they don't exercise regularly and think that it would be too hard for them. Well, I'm here to tell you now that it truly doesn't matter what condition you may be in. TRX workouts can be as difficult as you want to make them by making very simple changes in position, but they can also be as doable as necessary for your individual needs. And, with a good instructor that knows how to help you find what's right for you there's no reason not to give it a try.
      As with any class, the instructor can make it or break it. If they ignore your needs to modify or make you do things that are too hard for you or don't help you to learn proper form, you're not likely to want to try group classes. Now, I'm not really trying to toot my own horn here, but I am saying to come and try out a TRX class with me so that you can know for yourself that it's not something that's only for the fit athlete or the well conditioned. That I will make sure you learn how to use it and start out with only what you can handle and build from that. No pressure, no judgement, no expectations except to work up a bit of a sweat!
      I hope to see you soon in one of my classes!

Let's Eat!

      As a trainer, I have to talk to clients and potential clients a lot about food. I never really gave much thought to food, except that I like to eat as often and as much as I can, until knowing about food became part of my job. I guess I should say nutrition, not food, but I'm not trying to be too PC here so I'm just gonna stick with 'food'.  I love food and eating and I think everyone should love their food.
      I think that you can eat all the delicious foods that you love and still reach your health and fitness goals. And, guess what, it doesn't take starving, or taking weird diet pills or suffering through weird juice cleanses or any other diet fads that tend to spread like wildfire.
     All it takes is a little patience. Making permanent lifestyle changes takes some getting used to. You can't cut out any particular food group all together, that's not healthy. You can't eat the way cavemen did, that's not realistic in this era in history. You can't starve yourself, unless you have a death wish and if that's the case, then I'm very sorry I can't help you but I can refer you to a good psychotherapist. You can't substitute a healthy, well balanced diet with supplements, that's pretty much the same as starving yourself. What I'm saying is, don't get sucked into the latest diet fads because none of them are healthy.
      So, when talking about food and weight loss or food and healthy living the conversation is the exactly the same. Eat well balanced meals that include all the things we know are good for our bodies. Fresh fruits and vegetables, whole grains, lean meats and fresh fish, drink milk if you're not lactose intolerant. Avoid excess sugar and overly processed foods. And drink enough water. It sounds simple, and it really is. There's no tricks or secrets or miracle pills. There's just choices. The choices that you make every day. You will lose weight if you choose to eat oatmeal for breakfast, and not pancakes dripping with butter and maple syrup or bacon and sausage along with your scrambled eggs. You will feel better if you choose to drink water with your meals instead of sugary sodas or alcohol. You will look better if you choose to put some fresh vegetables on your dinner plate.
      Just choices. Food and eating should be a joy and it should be just as joyous when we choose the healthier options that we have at our disposal.
      Here's what I did. About 10 or 12 years ago, I chose to stop drinking sodas and eating candy bars for dinner. Once, I noticed that I really didn't need my daily coke or pepsi or rootbeer I stopped wanting them. Then, a few years after that, I decided to cut down on the amount of cheese I was eating, and again when I noticed that my food tasted just as good without cheese on it, why add it on? Fast forward another few years, I switched from eating lots of pasta to eating more fresh veggies and more fruits in my days and I noticed that my energy levels changed. I stopped feeling starved and tired at 4 in the afternoon, I stopped craving sweets and carbs and my go-to snacks became apples and pears instead of bagels and cookies. It all took time and I didn't try to do it all at once. That was important for me and I think it's important for all of us. Try to change one unhealthy choice for one healthy choice at a time and those choices will add up and more likely stick with you over your lifetime.
      So, let's eat! Just eat healthy!