Fight Club

No; not Brad Pitt, but the extremely intense guy to the right of him.

THAT Guy

During his initial session, I took Nathan through a series of assessments. Being a computer engineer, his job required him to sit at a desk for the majority of the day. Not surprisingly, his flexibility was that of a 2×4. Before every single workout, I had him foam roll and perform various mobility and flexibility drills for at least fifteen minutes to help combat his sedentary lifestyle. Not only would this help him move better during the session, but also reduce the likelihood of developing  lower back pain, neck pain, or other ailments down the road.

Before starting at the Training Room, Nathan went from a peak weight of about 232lbs down to about 220 simply by eating better. Check out this scale that recorded and graphed his body weight  measurements online since December of ’09:

After hitting a plateau, he enlisted our help and began to lose weight again. The very first thing I had him do was set up a food log and track everything he ate. This not only helps me to get a clearer picture of his diet, but it also serves as an eye-opener to him. All too often, I train clients who say they eat “pretty well” and can’t figure out why they’re not losing weight. Once we start recording their food intake, they realize that their eating habits could be a lot better.

Instead of going all Jillian Michaels on him after reviewing his food log, I had Nathan change just three things:

1) Drink a protein shake for breakfast instead of his usual sugary breakfast smoothie

2) Eat fewer carbohydrates in his meals and more veggies

3) Eat more fish and lean protein sources

After a couple of weeks of implementing these changes into his diet, Nathan noticed that controlling his portions became a lot easier because of the increased protein intake, which led to increased satiety. We then started to incorporate nutrient-dense foods like Greek yogurt along with various fruits and his diet gradually became very well-rounded. Salmon and roasted vegetables became a staple in his diet; I actually think there was a point in time where he ate salmon for dinner five nights in a row (note: I didn’t recommend this but, hey, the result was a four pound weight loss that week). By not completely overhauling his diet right from the get-go, I think the gradual changes really helped Nathan to stick to the game plan and not go crazy.

Salmon - delicious and nutritious

Nathan trained with me three times a week in the weeks leading up to the wedding. Contrary to popular belief, I did not have him perform steady, long distance cardio. We focused solely on strength training and followed a simple system that I use with all of my beginners called progressive overload. All it means is that with each workout you need to strive to become stronger at your main lifts (squat, deadlift, lunge, chin-up, chest press, etc.). Now, “stronger” could mean more weight or it could mean more repetitions with the same weight. Either way, if you don’t improve in either category you’re just maintaining your results from the previous workout.

Once or twice a week, I’d have Nathan go through some rigorous metabolic work for about 10 minutes at the end of his session. This was generally in the form of bike intervals with various work to rest ratios, and it’s main purpose was to burn as many calories as possible.  I prefer the bike to most cardio apparati, because you can work at a high intensity with a low risk of injury. Sure, I could’ve had him lose weight with just cardio and high intensity circuits alone like in the Biggest Loser (kill me now):

But I have no doubt in my mind he would’ve been completely burnt out and would have hit a plateau before he got to his target weight. Purely cardio/metabolic-based workouts do very little in terms of building lean muscle mass, which is crucial in terms of elevating your resting metabolic rate (the amount of calories you burn doing absolutely nothing).  They are, however, an extremely effective supplement to your fitness regimen if your goal happens to be fat loss.

Not only do I want my clients to lose weight, I also want them to gain lean muscle mass in order to improve their overall body composition. In just three months, Nathan got pretty strong. He went from not being able to do any pushups to doing 15 of them at the end of a workout with a 45 lb. plate on his back:

He also went from not having a prayer to pull himself up to performing 5 neutral grip pull-ups:

The key to Nathan’s success was his dedication and determination. He never missed a workout. He slammed down “not so delicious” protein shakes in the mornings and after his training sessions. He sacrificed some foods he really enjoyed for healthier options. Even if he had some slip-ups at social events, he got right back on track the next day instead of losing control. He went out of his way to make sure he cooked his meals, even though takeout or a Lean Cuisine would have been more convenient. There is very little room for error if you want to knock out 24lbs. in three months. Nathan took off 26.

 Before dieting at around 23olbs and ??% body fat:

Nathan Being Extremely Happy

Before the Training Room at 220lbs and ~26% body fat:

Nathan and Liz in their engagement photo, along with their dog, O'Malley.

After at 194lbs and 18.9% body fat:

Nathan after his final workout before the wedding - note how much happier he is with his Christmas tree than with me.

Nathan and Liz's Wedding Photo

Train hard!

Jason

Complete 2-4 sets going from one exercise to the next.  After completing the fourth exercise take as little rest as needed before beginning your next set.  By limiting the rest between sets you will increase your heart rate working your cardiovascular system.

1. Body Weight Squats: 10-20 repetitions

With your feet placed shoulder width distance apart, and your toes slightly turned out, squat down like you are trying to sit back in a chair.  Remember to keep your weight distributed on your heels as you want your glutes and hamstrings to fire more than the muscles in the front of your legs.  Maintain the alignment with your knees over your toes (not in front) and keep your chest tall by looking forward throughout all the reps.  Feel free to place a chair, bench or ottoman behind you as a target for your squat.

2. Push-ups: 10-15 repetitions

The push up is probably one of the most under rated, misunderstood exercises that is often performed with incorrect form.To perform the push up correctly, you must maintain a straight body or plank position. holding the body tight throughout each repetition.  The muscles of the back, abdominals, glutes and legs work together to maintain the proper plank position.  Push ups may look easy, but there is technique involved in performing a correct push up.  Some common mistakes seen with push ups are: looking up or hyper extending the neck, allowing the head to drop towards the floor, or leading with the chin, allowing the hips to drop or sag, elbows out, shallow range of motion.

With that in mind, the correct way to do a push up is:

-Lie face down on the floor with toes pulled under-Keep elbows at about a 45 degree angle-Press up to the starting position and slowly lower yourself toward the floor-Keep a neutral neck – don’t look up and don’t allow head to drop to the floor-Keep chin tucked-Keep your abdominals tight and squeeze your glutes

3. Body Weight  Lunges: 8-12 repetitions per side

-Stand with your feet approximately hip-width apart and your arms at your sides or behind your head, squeezing your shoulder blades together.

-Take a long enough step to keep your knee behind your toe and in proper alignment.   Weight should be equally distributed between both feet.

-Keep your torso erect as you bend your front leg so your thigh is parallel with the floor.  As you do this, bend your back leg, bringing the heel off the floor so your knee almost touches the ground.  Your shoulders should be over your hips or just slightly in front of them, depending on your flexibility.

-Return to the starting position stepping backwards if you are completing forward lunges, or stepping forward if you choose reverse lunges.

4. Plank and Side Plank Position

Feel free to switch between the prone plank and the side plank to focus on different muscles groups.

Plank on elbows:  Hold for 30 seconds – 1 minute

Cues: Low back should look exactly like it does when your standing (slight arch), glutes squeezed tight, and brace core.

Side Plank:  Hold for 30 seconds – 1 minute

Straight Leg

If the straight leg version is too difficult, drop down to your knees to reduce the long lever position.cues: Hips are pushed forward and keep them high; elbow should be directly below the shoulder.

Bent Knee – Beginner Version

It is a well known feature of human nature that if you have food in your possession, you will eventually eat it.  So why keep food items that are not conducive to your healthy eating habits in your house?  Some may say the junk food is only for special occasions, some may say the items were on sale and they couldn’t pass them up, but whatever the reason, keeping these items in the house is dietary sabotage!

Sabotage!

The first step to an extreme kitchen makeover is to simply get rid of all the unhealthy foods in your house.  This is no easy task and may leave you staring into your pantry wondering what the heck to throw away.  Here’s a little checklist to get you started:

• Potato or corn chips
• Chocolates or candy
• Granola or fruit bars
• Breakfast cereals
• Soft drinks or fruit juices
• Regular or low-fat cookies
• Instant foods (cake mixes, mashed potatoes, etc.)
• Regular peanut butter
• Bread crumbs, croutons, other dried bread products
• Frozen Dinners
• Breads and Bagels that are not whole wheat
• Pasta
• Margarine
• Baked goods

Now, although this is certainly not an extensive list, it should at least get you started on throwing away the items that are most detrimental to your healthy eating habits.  Try not to make excuses for these foods.  If they are non-perishable items, donate them to a homeless shelter.  If they are pure junk, just throw them away!  They are only keeping you from your goals and making it harder for you to stick to a healthy diet.

Once you’ve parted ways with your junk foods, the fun begins!  Now it’s time to go shopping for the foods that are going to keep you healthy, energized, and on track toward a better you.  It’s time to replace the cookies and crackers with fruits and vegetables, the frozen dinners with lean meats and proteins, and the breakfast cereals with eggs and rolled oats.  Here’s a quick list of healthy items that you will want to purchase when restocking your kitchen:

• Vegetables (spinach, broccoli, tomatoes, cauliflower, cabbage, peppers, etc.)
• Fruits (oranges, apples, strawberries, blueberries, raspberries, etc.)
• Lean Proteins (93% or higher lean beef, turkey, chicken, fish, eggs and egg whites, low-fat dairy items (cottage cheese, yogurt, milk), tofu, soy burgers, whey protein supplements)
• Unsalted/Unflavored nuts (almonds, walnuts, cashews; almond butters, natural peanut butters)
• Whole Grains (quinoa, brown rice, sprouted grain breads, oats)

YUM!

Once again, this is not an extensive list, but it should provide you with enough ideas to re-fill your kitchen with healthy foods that will keep you on the right track.  Now you don’t have to worry about the fact that if there are foods in your possession you will eventually eat them, because you only have foods that you should be eating!

Making over your kitchen is a foolproof way to maintain your healthy eating habits and reach your goals.  Stay tuned for some great food preparation and recipe ideas in future posts.  In the meantime, enjoy your new kitchen!

Eat well,

Lauren P.

Jillian Michaels: the bane of all human existence. Just kidding - not.

Now, don’t get me wrong – Leah busted her butt during our sessions. But we also made sure she was ready for our sessions by taking the time before the work outs to take care of her body and help reduce the chance of any injuries from occurring.

First things first, we had to get her diet squared away. I hesitate to label it a “diet” because I didn’t really want her to eat less – but better instead. First thing I saw right away in her food log was that she took in a lot of carbohydrates and not nearly enough protein.  All I told her were some simple guidelines that I tell all my clients: eat more protein/fiber/good fats, and eat fewer carbs/sugar/bad fats. Every week, I looked over her log and let her know some simple tweaks she should make and any foods she should add/cut out.

All too often, I see people jump into these ridiculous diets and workout routines without ever being prepared for them and end up being completely overwhelmed. So, instead of instilling healthy habits over time and realizing that losing weight requires a lifestyle change, these people jump into an entirely unrealistic program that promises results in the short term without first changing their behaviors to set them up for success in the long term.

After setting her up with a plan for her “diet”, I then had to get rid of Leah’s notion that waving small, pink dumbbells in the air would be the key to her fitness endeavors. Somehow, women have been brainwashed to the fact that lifting up a weight more than 5lbs would suddenly make them the female equivalent of Hercules.

Pick up some real weights!

Tougher weights/exercises = More caloric burn = More Weight Loss

Here’s what I wrote in my last client spotlight with Andy concerning my thoughts on resistance training for fat loss:

“What many fail to realize is that the more lean muscle mass you have, the higher your resting metabolic rate (RMR) will be. Your RMR comprises approximately 70% of your total caloric expenditure per day (the rest is made up of physical activity and the energy it takes to break down food), which means the amount of muscle mass you have is crucial for any fat loss endeavors. Unfortunately, your body doesn’t deem it quite as necessary because it’s so metabolically “expensive”. For that reason, any time your body encounters a period of lower caloric intake (a diet), lean muscle mass is often the first thing to go. The only way to “bypass” this is to strength train with weights challenging enough to provide the proper stimulus that tells your body that it needs to hold on to the muscle mass.”

Translation #1: When you’re on a diet,  muscle is very hard to maintain because it uses up so much energy (burns calories). The body’s survival mechanisms kick on and are stubborn to release any fat stores it has in case it needs to use it in the future for energy during periods of “starvation”. You need to lift challenging weights to make your body hold on to that muscle and burn fat instead.

Translation #2: Lift.

Leah met with me once a week and generally took 1-2 classes at the Training Room per week (Circuit Training/Cross-Training). She was also very diligent with the “homework” that I gave her, which usually consisted of a circuit of four-five strength training exercises coupled with about a 15-20minute bike interval set. Being an athlete throughout her life, she loved the way the classes and training sessions pushed her to her limits and were not boring like traditional, long duration cardio sessions.  While losing more than a pound of body weight per week, Leah also got more flexible, stronger, and overall in better shape and conditioning than she has been in a long time.  Here are some clips I took of her last session:

Pushups: 10lbs

Trap Bar Deadlift: 145lbs

Ab Wheel:

Kettlebell Swings: 16kg

Leah before at 199lbs and ~37% body fat

Leah at 164.5lbs and 29.5% body fat

This is just the first part of Leah’s journey! I have no doubt I’ll be writing again soon once she hits her next goal of dropping below 25% body fat. Until then -

Train Hard!

Jason

Drop the pink dumbells and challenge yourself!

Andy trained with me somewhat infrequently for a couple of months until he proposed to his now fiancee and decided to really buckle down and get aggressive with his training. Putting his trust in me, he made some major changes and sacrifices to both his diet and physical activity levels in order to not only improve his general health but also to ensure his wedding pictures didn’t portray him as he put it: “a tub of lard”.

The very first thing I needed Andy to do was to keep a detailed food log to see what kind of improvements we needed to make with his eating habits. I can’t stress enough that it is impossible to out-train a bad diet. Using a free iPhone app called “Lose It” he was able to get a pretty accurate representation of the amount of calories he was taking in as well as the protein/carbohydrate/fat macro-nutrient breakdown of each meal. Rather than nitpick and poke holes at every little “mistake”, I chose a couple of guidelines to correct some of the major flaws in his diet – mainly, eating a higher quality breakfast and cutting down on the amount of alcohol. What many don’t realize is that “a drink or two every night” adds up and can sabotage the efforts of an otherwise sound diet.

Drinks Add Up!

Most people on New Year’s resolutions or just general fat loss kicks try to do too many things at once and end up getting overwhelmed and are doomed right from the start. Real, long-lasting results will occur through lifestyle changes and that doesn’t happen overnight. Andy also began eating smaller amounts & eating more frequently, upping the fruit & vegetable intake and cutting back on sugar, particularly added sugar (“sugar is the devil”).

Step two was to figure out his training schedule. Realistically, Andy had about 3 days to work out during the week. He supplemented training with me once a week with a 50/50 class at the Training Room as well as a regular gym session on his own, which included a weight lifting and high intensity cardio interval regimen. The first half of our sessions were solely for building strength and gaining mobility while the second portion was completely metabolic and meant to burn as many calories as possible.

What many fail to realize is that the more lean muscle mass you have, the higher your resting metabolic rate (RMR) will be. Your RMR comprises approximately 70% of your total caloric expenditure per day (the rest is made up of physical activity and the energy it takes to break down food), which means the amount of muscle mass you have is crucial for any fat loss endeavors. Unfortunately, your body doesn’t deem it quite as necessary because it’s so metabolically “expensive”. For that reason, any time your body encounters a period of lower caloric intake (a diet), lean muscle mass is often the first thing to go. The only way to “bypass” this is to strength train with weights challenging enough to provide the proper stimulus that tells your body that it needs to hold on to the muscle mass.

With less than a year of serious weight training under his belt, Andy puts up some serious numbers. Andy’s mantra: “More weight, Jason, more weight” was interestingly inaudible throughout this entire session:

400lb Trap Bar Deadlift:

Tough, but he made it. Notice the two little 2.5 pound weights sticking out at the top because there wasn’t any space left on the bar.

300lb Squat:

Could’ve gone lower, but depth is understandable considering the max effort trap bar deadlift right before.

We decided to load his pushups with one of our trainers, Lauren:

Two (and a half) reps with about 120 pounds on his back – not too shabby for a guy who could barely do any a year ago.

An example of one of our Kettlebell “Complexes” with 2-20kg KBs:

Front Squats, Alternating Push Presses, Romanian Deadlifts, Alternating Rows, and Swings

Andy before at 272lbs and 31.1% Body Fat

Completely transforming your physique requires a tremendous amount of hard work and discipline. All too often, people create excuses for themselves. Work, life, stress, kids, etc. all “get in the way”. With his optimism and enthusiasm, Andy was able overcome these excuses and set aside the time to make healthy lifestyle choices. That’s why it’s important to set yourself up for success. Surround yourself with people that support you, keep healthy food choices at the office, and train hard at the gym so that with the right self-motivation you can achieve your goals like Andy did.

Andy at 223lbs and 21.6% Body Fat

It’s still May, so one more final push until Andy’s July 31st wedding date! Stay Tuned!

Train Hard,

Jason

Andy’s Comments:

A year ago I figured that the weight I had put on after some personal issues the last few years was there to stay with my 40^th birthday now some years behind me! Jason’s right that the galvanizing event was my upcoming wedding to Kate, and armed with that deadline I challenged Jason to help me get into shape. A year and 65 lost pounds later, I can’t say enough good things about how much Jason has helped me.

Jason gave me nutritional advice and regularly checked in via Txt to see how I was doing. As he said above it helped tremendously to just focus on a few key things. Probably “sugar is the devil” was the key learning for me, as focusing on that alone led me quickly to be in or around my daily calorie target without focusing on calorie counts, fat intake, etc. Of course, My fiancée Kate gets major credit for cooking healthy meals and giving me healthy snacks for the work day (generally, almonds and fruit). Plus, no doubt, the knowledge that Jason would be checking food logs was undoubtedly a motivating factor on those evenings when a beer would have felt good after a stressful workday!

Jason was always well-prepared for workouts with the exercise schedule written up in advance; and workouts were always varied and challenging. As someone who had never really lifted weights before I quickly found that I enjoyed that challenge and was amazed to see the weight levels being increased as the body weight came down. The daily stretching routine that Jason prepared has been helpful to me also, particularly early on as I had a long way to go flexibility-wise.

I also tremendously enjoyed the Training Room exercise classes, after the first-time nerves that perhaps I’d be out of gas after the first 15 minutes! The combination of cycling and body weight or circuit exercises keeps things interesting and for me I push myself much harder than if I was in the gym on my own with the headphones on.

To sum up, the Training Room are lucky to have Jason on the team. I couldn’t have achieved the progress I made in the last year without his counsel, guidance & support. [Jason: It was a team effort with Heidi, Maren, and Lauren - best instructors ever! And even more importantly - Andy's drive and dedication!]

More weight, Jason, more weight…….