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Archives For January 2011

>HOW TO KEEP your New Year’s resolutions

January 30, 2011 — 1 Comment

>January is always the month for “resolutioners”, particularly those wanting to finally make their health/fitness a priority.

I’ve seen it year after year. Group classes are full, clients and referrals pop out of the woodwork, and the gym’s parking structures are worse than the 405 at rush hour.

Now that we’re heading into the 5th week of the year, the drop-off has ensued. Whether or not you’re part of this demographic, here are ways to get back or stay on track:

 

1. Note and be honest about the top 1-2 things that keep you from succeeding.


  • If forcing a morning workout just isn’t working for you, admit it to yourself and find solutions. It’s usually best to work out when you feel most “up to it” but if you’re never in that disposition, and the morning is your only “you-time”, then find other ways to get it done at that hour.
  • Realistic options: hiring a trainer, committing to a group class that you like enough, or using a workout video that motivates you enough to wake up and get going.

2. Have a measurable goal that can show you progress, or lack thereof.

    • Subjective measures of progress can easily derail you from compliance. If you’re just going by the way you look or feel, the bundle of emotions staring you down in front of a mirror will probably tell you the things you hate about yourself the most.
    • Wise up to your inner critic, and be objective. Best practices: Measure specific areas of your body that show true progress.
    • For example, the circumference around your navel. Make sure the tape measure is level throughout.
    • Another i.e.; your body fat percentage based on a body fat scale (TANITA makes great in-home versions). Make sure to measure first thing in the morning, on an empty stomach, after a night of having the usual amount of sleep, and the same typical amount of food/liquid intake. That said, no measuring on the morning after a party night out.

3. Never be afraid to seek outside help. Even the best of us are made better by others. I see a psychologist for self-enlightenment. I see other fitness pros to check on my technique and bounce off workout ideas. There should be no ego, when trying to be a better you.

 

4. Do it because you love yourself. I don’t think you can be your best self for everyone in your life, unless you love yourself enough. Most people see what’s wrong with their hips, thighs, arms, etc. The extreme body-consciousness of back-in-the-day does not serve you.

So celebrate what does look great about you, and get back on track with your resolutions because you know it enhances your best self even more. 2011 is the year of adding “1″ to your already-perfect “10″ life; it just keeps gettin’ better!



Off to February, we go!

In Fitness Information and Tips, How To (Get Fit, Stay Fit, Perform an Exercise ...) , , , , ,
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>The HOW and WHY of TABATA Interval Training

January 3, 2011 — 4 Comments

Well, it’s a new year, and new class formats abound. Today, I’d like to explain the TABATA Interval training in a bit more detail, to remind you of key things to watch for, as you rock out that class.

CLASS FORMAT BASICS

Dr. Izumi Tabata, Ph. D of the National Institute of Fitness and Sports in Japan tested and is credited for this high-intensity, interval-training format. The basic idea is to perform as many repetitions as you safely can, with good technique, for 20 seconds, followed by 10 seconds of rest.

The workouts are for 6-8 cycles (aka rounds/sets) totaling 3-4 minutes to finish a workout period, called a “Tabata”. Notice that we use a very specific timer in class, to keep us on pace with the program.

With the proper combination of exercise choices, coaching, and good execution, you can expect VO2 Max increases (i.e. better cardio capacity), high-calorie expenditure, and overall accelerated fat loss compared to traditional group classes.

WHY TABATA TRAINING?

With previous class formats, we’ve kept our movements rhythmic and on-the-beat of the music. Despite the constantly changing use of equipment, and consistent progression/regression of exercises, there is an element of predictability in these classes that can lead to decreased results over time.

Introducing a much higher-intensity training protocol, coupled with the use of non-rhythmic exercise execution (typically leading to speed/power application) kicks up your workout intensity and effort in a way that our traditional conditioning classes could not achieve.

HOW DO I SUCCEED IN THESE CLASSES?

Here are my best tips for you:

1. Use the first 20-second cycle/set to gauge your level of ability. Going all out before you have the technique down can be a recipe for trouble.

  • You’ll notice we also start the classes with a rhythmic warm-up, a sampling of the movements we will do, and a show of beginner to advanced options. These, coupled with the active stretching we do before class, will guarantee better execution and reduced chance of injury, particularly when we go all-out and perform the movements way above the beat.

2.  Do as many reps as you can safely perform.

  • I am there to demonstrate how fast you can go, but do be mindful of your pace. Always be in tune with your body.
  • Movement quality is key to success in any class or training session. Without this, you can’t get to your goals.

3. The high-intensity classes factor in CRITICAL periods of rest/recovery — a must for your joints.

  • You’ll notice that I don’t just give you reps to failure of the same movement. In fact, we alternate core stability/mobility moves in between cycles, to re-activate your core alignment, before proceeding on.
  • This is for the sake of working out smart and hard … versus just hard.

4. Be cool about asking for options, if the exercises don’t work for you.

  • I’m extremely open to feedback, and requests for exercise options.
  • These classes will tend to attract the very fit, who want to kick their workouts up a notch, but they can be for everyone if you allow yourself the privilege of learning things you can do, given your own injuries or limitations. (Trust me, I had back surgery 5 months ago, so I am the first one to promote working out smart, and going for necessary changes)

See you in class!

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