Happy New Year!
I think everyone is aware that a new year tends to bring out goal setting in many people. This is especially true in the fitness area. My buddies who train at Lifetime said the parking lot was so packed on the 1st they could barely get in. And of course the lines to use the machines and free weights were horrific. I told them just wait a month, it will simmer down!
The percentage of people who drop their exercise/diet resolutions by the end of January is staggering. I'm all for goal setting, but it has to be the RIGHT goals for you. They cannot be too broad, the more specific the better. It always makes me think of a quote by executive consultant Isaac Cheifetz. When asked "Do workaholics win"? He simply said "Only if they are doing the right work!"
To me, the key component in any properly designed goal is sustainability. Fads do not work. Do you really think a Grapefruit Diet is something you can sustain indefinitely? I hope not! Neither are these "Insanity workouts" or Crossfit challenges where you train until you puke. If you do get sick you are told to "man up" and keep going. Even if your will is strong, these type of workouts are unsustainable because the individual will find themselves injured. And no doubt burned out.
While I encourage you to make up a "To Do" list for the New Year, I sincerely hope you consider a "Not to Do" list as well. It is always important to know what you don't like to know what you do like. Diets that are realistic and unrestricted are the ones that work. Exercise programs (like Gym Movement) where it is based on feedback from your body will always be more effective than ones that are standardized. Be sure to track everything so you know when progress is being made. This will keep the momentum and stave off boredom.
Best of luck in 2012!!!
Saturday, January 7, 2012
Sunday, December 11, 2011
The Logbook
They always say if you don’t know your history you will be doomed to repeat it. This past week I came upon my old training logs and it was a very interesting read for sure. Over the four years of training (2002-2005) I found myself making lots of statements but not asking any questions. Nearly every third training day I wrote “I am tired”, “overtrained” or “worn out” and each year I would miss at least 6-8 weeks due to sickness. Knowing that insanity is doing the same things and expecting a different result, every comeback after a layoff was another excuse to try a “new” training program. That my friends, is truly insane!
Some points of interest:
•It was amazing that I could be overworked/overtrained when noticing how little volume I was doing. It was all based on INTENSITY– never once did I think about volume or density PRs. I would often add heavy partial lockouts to ensure my nervous system and adrenals were completely maxed.
•The weights used after frequent layoffs were always set at a puny 135 pounds and then I would state “add 10# next workout”. This was even after my maximum weights would be well over 300. It would take me at least 8 weeks to get to 80% of my max.
•No variety on lifts – max of 20 different exercises!
•Up to 10 minute rest breaks between sets
•Pitifully small changes in body comp/body fat %
•Blamed missing lifts on not taking my supplements exactly 25 minutes before the workout
Some of the workout notes included the following:
•Windmills x 5 (shoulders were grinding)
•Periodization really works!
•Couldn’t workout, too sore (at least 20 times)
•Breathing as though I ran a mile (after sets of 20 swings with the 20K)
•Barely got the 5x5; stay at same weight next time
•Almost blacked out
•Tough
•Poor sleep last night (20 times)
•Just doing “abbreviated” workouts for the summer
•Dehydrated, tired or both – every rep was heavy
•Be sure to Deadlift every Saturday
•Bench was good but although 135 felt like a ton I went up to 255
•Took it easy on bench, working through torn pec
•Start slow and “move up”
•Need progression or “no go”; go up gradually
•Way tired, done for Christmas season
•Lifted on pure adrenaline, be careful of overtraining; slight cold
•Sore from previous workout, especially grip
•I am so out of shape. I felt like puking on the squats and was dizzy
•Gripper 2x5 (Now I ask which one? How long did it take?)
To tell you the truth, it was absolutely depressing reading. I was completely lost. But I tried so DANG hard! I read all the books, I was dedicated (as my body would allow me to be), and ate loads of protein (and created several food allergies along the way). I was always doing what someone else said was right for me. What did it get me? Broken, confused, and nothing to show for my efforts.
It’s hard to believe that one system could change it all. I sound like a broken record bragging up Gym Movement but it is an absolutely brilliant system. All the above issues and comments could have been answered by simply using biofeedback and listening to my body.
I kept a few pages for posterity sake just to remember how bad it really was. But I threw 99% away and will absolutely never, ever go back. I’ve never been happier in my training. While I may have a runny nose once every couple years I don’t miss any training time. And I don’t need to take breaks or time off during the holidays! I now have a huge variety of exercises to choose from and best of all, I get to break personal records every day. Long live Gym Movement!
Some points of interest:
•It was amazing that I could be overworked/overtrained when noticing how little volume I was doing. It was all based on INTENSITY– never once did I think about volume or density PRs. I would often add heavy partial lockouts to ensure my nervous system and adrenals were completely maxed.
•The weights used after frequent layoffs were always set at a puny 135 pounds and then I would state “add 10# next workout”. This was even after my maximum weights would be well over 300. It would take me at least 8 weeks to get to 80% of my max.
•No variety on lifts – max of 20 different exercises!
•Up to 10 minute rest breaks between sets
•Pitifully small changes in body comp/body fat %
•Blamed missing lifts on not taking my supplements exactly 25 minutes before the workout
Some of the workout notes included the following:
•Windmills x 5 (shoulders were grinding)
•Periodization really works!
•Couldn’t workout, too sore (at least 20 times)
•Breathing as though I ran a mile (after sets of 20 swings with the 20K)
•Barely got the 5x5; stay at same weight next time
•Almost blacked out
•Tough
•Poor sleep last night (20 times)
•Just doing “abbreviated” workouts for the summer
•Dehydrated, tired or both – every rep was heavy
•Be sure to Deadlift every Saturday
•Bench was good but although 135 felt like a ton I went up to 255
•Took it easy on bench, working through torn pec
•Start slow and “move up”
•Need progression or “no go”; go up gradually
•Way tired, done for Christmas season
•Lifted on pure adrenaline, be careful of overtraining; slight cold
•Sore from previous workout, especially grip
•I am so out of shape. I felt like puking on the squats and was dizzy
•Gripper 2x5 (Now I ask which one? How long did it take?)
To tell you the truth, it was absolutely depressing reading. I was completely lost. But I tried so DANG hard! I read all the books, I was dedicated (as my body would allow me to be), and ate loads of protein (and created several food allergies along the way). I was always doing what someone else said was right for me. What did it get me? Broken, confused, and nothing to show for my efforts.
It’s hard to believe that one system could change it all. I sound like a broken record bragging up Gym Movement but it is an absolutely brilliant system. All the above issues and comments could have been answered by simply using biofeedback and listening to my body.
I kept a few pages for posterity sake just to remember how bad it really was. But I threw 99% away and will absolutely never, ever go back. I’ve never been happier in my training. While I may have a runny nose once every couple years I don’t miss any training time. And I don’t need to take breaks or time off during the holidays! I now have a huge variety of exercises to choose from and best of all, I get to break personal records every day. Long live Gym Movement!
Tuesday, November 1, 2011
It ain't over until it's over
Being a big baseball fan, I spent some time last week watching the St.Louis Cardinals beat Texas in the World Series. I have watched some unbelievable games in my time (with the Twins winning two world series of course!) but I have never seen one like game 6 last Thursday. The Cardinals scored in the 9th, 10th and 11th innings to win 10-9. Twice the Rangers led by two runs after the top half of the inning, only to have the Cards come up with the tying runs. Twice the Rangers came within ONE STRIKE of winning the World Series! I was rooting for the underdog Rangers since they had not won a championship in their 50 year existence, so yes it stung. I can't imagine being a fan from Texas. I guess it's about as bad as the Vikings never being able to finish the deal in the Super Bowl.
What does this have to do with fitness and goals? It means to never, ever give up. The body will always strive to get back to its original form. Movement-wise, this means to be able to flex, extend, retract, and bend to name a few. Some of Adam Glass' clients have been able to get 15% motion back in as little as a week! And that is after 20 years of abuse or overuse in certain positions. The body is amazingly resilient so always have HOPE. And seek out a Gym Movement trainer like myself:)
What does this have to do with fitness and goals? It means to never, ever give up. The body will always strive to get back to its original form. Movement-wise, this means to be able to flex, extend, retract, and bend to name a few. Some of Adam Glass' clients have been able to get 15% motion back in as little as a week! And that is after 20 years of abuse or overuse in certain positions. The body is amazingly resilient so always have HOPE. And seek out a Gym Movement trainer like myself:)
Wednesday, October 5, 2011
A life ends, a new one begins
On October 1st I stepped down from my exec job to join the ranks of the consultants. It was a big day for me and I really look forward to the challenge. However, this great day was tarnished once I heard that a great friend of mine committed suicide the same day.
I had known "Barney" for over 40 years and always enjoyed his company. We went through all 12 years of school together and stayed in touch during the college years. He was the first guy I introduced my wife to as we had shared an apartment at the time. He had a very funny & dry sense of humor and seemed to have many of the same interests I had. We were both committed to learning, and often went against the status quo. He lived modestly - while most people aspire to save 10% of thier money, he SPENT 10% and saved 90%! And our conservative political nature was always on display for anyone who wanted to hear our opinion! Another thing I liked about Barney were his strengths in sports that weren't considered mainstream. While he wasn't strong in bench pressing or ball sports, he was an excellent skier, ping pong player, and could knock out 30 or more pullups any old day. He was wiry and limber. In short, everything I wasn't until I turned my ideas around on fitness.
After his death I learned that he had struggled with depression for over 20 years. I felt there were times he appeared to be a little off, but it seemed like he was always able to turn it around. As you might expect, this event has changed my views on depression big time. With my aspirations lying in the counseling field, I will no doubt take a very serious look into indiviudals who appear depressed. Doctors who push meds like candy still irritate me greatly, but determing who really needs it is very difficult. Often times dietary and fitness measures can make a big difference for people struggling with these type of issues. I still feel one should try all natural cures before drugs, and I want to give people HOPE that there could be an easier solution.
All in all, I want to thank Barney for help shaping me into the man I am today. He always offered a helping hand and kept me on my toes if my beliefs were faulty. I took many comments he made to heart and was glad I did. I am going to miss our long talks and BWCA trips. In the end, his faith in God will save him and to that I rest my case. RIP Barney, I will miss you!
I had known "Barney" for over 40 years and always enjoyed his company. We went through all 12 years of school together and stayed in touch during the college years. He was the first guy I introduced my wife to as we had shared an apartment at the time. He had a very funny & dry sense of humor and seemed to have many of the same interests I had. We were both committed to learning, and often went against the status quo. He lived modestly - while most people aspire to save 10% of thier money, he SPENT 10% and saved 90%! And our conservative political nature was always on display for anyone who wanted to hear our opinion! Another thing I liked about Barney were his strengths in sports that weren't considered mainstream. While he wasn't strong in bench pressing or ball sports, he was an excellent skier, ping pong player, and could knock out 30 or more pullups any old day. He was wiry and limber. In short, everything I wasn't until I turned my ideas around on fitness.
After his death I learned that he had struggled with depression for over 20 years. I felt there were times he appeared to be a little off, but it seemed like he was always able to turn it around. As you might expect, this event has changed my views on depression big time. With my aspirations lying in the counseling field, I will no doubt take a very serious look into indiviudals who appear depressed. Doctors who push meds like candy still irritate me greatly, but determing who really needs it is very difficult. Often times dietary and fitness measures can make a big difference for people struggling with these type of issues. I still feel one should try all natural cures before drugs, and I want to give people HOPE that there could be an easier solution.
All in all, I want to thank Barney for help shaping me into the man I am today. He always offered a helping hand and kept me on my toes if my beliefs were faulty. I took many comments he made to heart and was glad I did. I am going to miss our long talks and BWCA trips. In the end, his faith in God will save him and to that I rest my case. RIP Barney, I will miss you!
Monday, September 5, 2011
Fallen Heros
My topic today is not about the 30 Navy Seals that recently perished, although it was a tremendous loss (I recently read the book "Lone Survivor" by Marcus Lattrell so it was very fresh in my mind). Rather it's about change in a belief system, in this case weight training and fitness.
Back in 2004 I attended a NSCA conference and one of the finest kettlebellers around did a presentation that was very impressive. At the time I had never heard of kettlebells and was struggling to get in two good powerlifting workouts per week. I was strong and slow and felt tired all the time. I wrote down a list of comparisons between me and the presenter. I described him as strong, flexible, trim and fit. My list included somewhat strong, inflexible, fat, with no endurance. I left the conference not feeling good about myself. I was in awe of the people that appeared to be so great and out of reach.
Now it's 2011 and I'm now in my mid 40s. Rather than feeling bad about things, my hope for the future has never been brighter. Huge thanks to FF, MTN, and ATG for introducing me to the Gym Movement protocol. I realize that comparing oneself to others in the trade is not always indicative of your status, but I can't help but look at the blogs of my previous "heroes" and be totally unimpressed with the numbers they are putting up.
Case in point, my former RKC team leader recently posted on his blog that he is doing 5x5 in the KB press with the 24K. He had a video of it and it didn't look very easy. Granted, I have been hampered a bit with a left shoulder problem but I feel I could do this with my eyes closed. With some dedicated work on this I am confident I will be smoking the 32s in the not too distant future. His blog stated he was extremely happy with this number and glad to be moving again. His past was pretty impressive, but what about TODAY? There is no improvement whatsoever, just an attempt to get some "work in" while he's still on the planet.
One of the other RKC team leaders often posts his minimalist workouts. Yes, he is traveling a lot but I have to believe that more work and volume has to be put in to make progress. Maybe he is sandbagging or not showing the whole workout but based on his body comp I really doubt it! I could go back to older posts and see the same numbers being put up, or worse yet a reduction in his lifts. 16K pistols are nothing to write home about (or even post about) - David Dellanave recently did a single with the 56K! It is obvious the stretching, foam rolling and Indian Clubs are not resulting in any great improvements in body comp or strength. Another trainer I know wrote how he recently did 65 swings over 5 sets with the 40K . I could probably do that in one set and recently did 299x10 on the Plateau Buster. Oh, that's right, the PB isn't a real swing:) Two others I used to follow are either injured or don't even bother posting because their numbers are going nowhere.
Note, I am not trying to put any one's numbers down because I have a long way to go. I often feel unimpressive. But because I lift at the Movement Minneapolis I see world records being broken all the time, as well as other amazing feats of strength. Once I begin my new career as a consultant in a short three weeks and can really focus on my training, I am confident that I myself will be putting up some great numbers. Will I be the hero to someone? Maybe to some desk jockeys that are stuck in a rut I could be. By PRing every day I have no doubt.
Back in 2004 I attended a NSCA conference and one of the finest kettlebellers around did a presentation that was very impressive. At the time I had never heard of kettlebells and was struggling to get in two good powerlifting workouts per week. I was strong and slow and felt tired all the time. I wrote down a list of comparisons between me and the presenter. I described him as strong, flexible, trim and fit. My list included somewhat strong, inflexible, fat, with no endurance. I left the conference not feeling good about myself. I was in awe of the people that appeared to be so great and out of reach.
Now it's 2011 and I'm now in my mid 40s. Rather than feeling bad about things, my hope for the future has never been brighter. Huge thanks to FF, MTN, and ATG for introducing me to the Gym Movement protocol. I realize that comparing oneself to others in the trade is not always indicative of your status, but I can't help but look at the blogs of my previous "heroes" and be totally unimpressed with the numbers they are putting up.
Case in point, my former RKC team leader recently posted on his blog that he is doing 5x5 in the KB press with the 24K. He had a video of it and it didn't look very easy. Granted, I have been hampered a bit with a left shoulder problem but I feel I could do this with my eyes closed. With some dedicated work on this I am confident I will be smoking the 32s in the not too distant future. His blog stated he was extremely happy with this number and glad to be moving again. His past was pretty impressive, but what about TODAY? There is no improvement whatsoever, just an attempt to get some "work in" while he's still on the planet.
One of the other RKC team leaders often posts his minimalist workouts. Yes, he is traveling a lot but I have to believe that more work and volume has to be put in to make progress. Maybe he is sandbagging or not showing the whole workout but based on his body comp I really doubt it! I could go back to older posts and see the same numbers being put up, or worse yet a reduction in his lifts. 16K pistols are nothing to write home about (or even post about) - David Dellanave recently did a single with the 56K! It is obvious the stretching, foam rolling and Indian Clubs are not resulting in any great improvements in body comp or strength. Another trainer I know wrote how he recently did 65 swings over 5 sets with the 40K . I could probably do that in one set and recently did 299x10 on the Plateau Buster. Oh, that's right, the PB isn't a real swing:) Two others I used to follow are either injured or don't even bother posting because their numbers are going nowhere.
Note, I am not trying to put any one's numbers down because I have a long way to go. I often feel unimpressive. But because I lift at the Movement Minneapolis I see world records being broken all the time, as well as other amazing feats of strength. Once I begin my new career as a consultant in a short three weeks and can really focus on my training, I am confident that I myself will be putting up some great numbers. Will I be the hero to someone? Maybe to some desk jockeys that are stuck in a rut I could be. By PRing every day I have no doubt.
Monday, August 1, 2011
Real Hope and Change
Due to the current administration's ineptness, it appears the phrase "Hope and Change" has lost its luster. Well, for myself this is not the case.
Last Wednesday I opened up and told all 150 of my fellow employees that I was giving my 2 month notice and resigning from my position as Vice President of Finance. This was the compilation of a process that started about six months ago when I informed the CEO and my boss of my plans. One of my direct reports will be taking over as Controller effective October 1st, ending a 12 year stint with the company. This was a shock to many, but the support I received was overwhelming. They were genuinely happy for me and told me I would be a success in whatever I did. Thank you very much!!
So what am I doing? In just 2 short months I will be doing consulting for my current employer working in collections and pursuing a career in the health field. Where this will take me, no one knows. But I can tell you I will enjoy it! I plan on working with "Big Corporate" as an EAP (employee assistance provider) that is able to work with people on a physical (training), mental (career development) and spiritual (however much they want to).
I am nowhere near as good of personal trainer as Adam T Glass; nor am I in the late Peter Drucker's league as a businessman. And I am definitely not a saintly person who walks on water. But I honestly believe I can get a better result than anyone when it comes to these three disciplines. Balance in the three areas of physical/mental/spiritual is paramount in my opinion. To be truly happy these have to be in unison and working like a well oiled machine!
So if you know anyone that needs "Hope and Change", please have them give me a shout via e-mail at topnotch@wh-link.net and follow me on this blog or my website at www.topnotch-health.com. Hope to see you "online."
Last Wednesday I opened up and told all 150 of my fellow employees that I was giving my 2 month notice and resigning from my position as Vice President of Finance. This was the compilation of a process that started about six months ago when I informed the CEO and my boss of my plans. One of my direct reports will be taking over as Controller effective October 1st, ending a 12 year stint with the company. This was a shock to many, but the support I received was overwhelming. They were genuinely happy for me and told me I would be a success in whatever I did. Thank you very much!!
So what am I doing? In just 2 short months I will be doing consulting for my current employer working in collections and pursuing a career in the health field. Where this will take me, no one knows. But I can tell you I will enjoy it! I plan on working with "Big Corporate" as an EAP (employee assistance provider) that is able to work with people on a physical (training), mental (career development) and spiritual (however much they want to).
I am nowhere near as good of personal trainer as Adam T Glass; nor am I in the late Peter Drucker's league as a businessman. And I am definitely not a saintly person who walks on water. But I honestly believe I can get a better result than anyone when it comes to these three disciplines. Balance in the three areas of physical/mental/spiritual is paramount in my opinion. To be truly happy these have to be in unison and working like a well oiled machine!
So if you know anyone that needs "Hope and Change", please have them give me a shout via e-mail at topnotch@wh-link.net and follow me on this blog or my website at www.topnotch-health.com. Hope to see you "online."
Sunday, July 24, 2011
Begin with the end in mind: An example in sports
Just got back from my son's end of season baseball tournament. Against all odds, Brandon's 8th seeded Cardinals took 2nd place! After losing the opener Thursday night in extra innings, they bounced back to defeat the lowest seed on Friday. After these two games I didn't have much hope for competing for the title, but the boys responded with 3 wins over higher ranked opponents on Saturday and on Sunday morning defeated the team they lost to on Thursday - with my son scoring the winning run. Unfortunately, they lost the title game 8 to 2 to a team with a record of 15-4. Before the tourney, our team was 5 and 8.
I told my son that the best players shine in the biggest games, and he responded big time. In 5 games he got 8 hits in 12 at bats (.750) and walked four times. He scored 9 runs and drove in 8. Even more impressive, his coach told me before the game that in six years of coaching Brandon was the best kid he ever coached. I couldn't be prouder - nice job son!
To his coaches Shaye and Jon, beginning with the end in mind was their primary focus. Their goal was to make sure that every boy got better during the season and to peak for the tournament. Often times I questioned why certain boys were allowed to pitch, but I trusted that they knew what they were doing. Little did I know, pitchers could only throw 4 innings over two days during the tourney. So putting together a pitching staff for seven games in a double elimination tournament was a real show of a coach's competency!
This is why RESULTS always tell the story - and why a sub-.500 team can make it to the championship game. Gym Movement is an excellent example of this as it produces undeniable results. It has been a year since I began training with Adam T at the Movement Minneapolis, and have continued to increase all during this time. Are the results always noticeable? No, but they are undeniable based on my record keeping and my TSC and Grip competition rankings. It's all about the end result because during your training you will NOT have linear progression. Your intensity, volume, and density will stagger all over the graph. But it will absolutely be moving in an UPWARD trend. And that my friends, is the ultimate "End".
I told my son that the best players shine in the biggest games, and he responded big time. In 5 games he got 8 hits in 12 at bats (.750) and walked four times. He scored 9 runs and drove in 8. Even more impressive, his coach told me before the game that in six years of coaching Brandon was the best kid he ever coached. I couldn't be prouder - nice job son!
To his coaches Shaye and Jon, beginning with the end in mind was their primary focus. Their goal was to make sure that every boy got better during the season and to peak for the tournament. Often times I questioned why certain boys were allowed to pitch, but I trusted that they knew what they were doing. Little did I know, pitchers could only throw 4 innings over two days during the tourney. So putting together a pitching staff for seven games in a double elimination tournament was a real show of a coach's competency!
This is why RESULTS always tell the story - and why a sub-.500 team can make it to the championship game. Gym Movement is an excellent example of this as it produces undeniable results. It has been a year since I began training with Adam T at the Movement Minneapolis, and have continued to increase all during this time. Are the results always noticeable? No, but they are undeniable based on my record keeping and my TSC and Grip competition rankings. It's all about the end result because during your training you will NOT have linear progression. Your intensity, volume, and density will stagger all over the graph. But it will absolutely be moving in an UPWARD trend. And that my friends, is the ultimate "End".
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