The bottom line when it comes to special diets is "What am I trying to accomplish?" There is a ridiculous amount of dieting options in this world, virtually one for every person who studies nutrition and fitness. To name a few:
Atkins Diet
Buddhist Diet
Cookie Diet
Crash Diet
Detox Diet
Diabetic Diet
Dukan Diet
Earth Diet
Fruit Diet
Feingold Diet
Gluten-Free Diet
Grapefruit Diet
Hallelujah Diet (you don't say hallelujah during the diet....)
Inuit Diet
Jenny Craig Diet
Juice Diet
Kosher Diet
Liquid Diet
Low-(insert type of food here) Diet
Mediterranean Diet
Organic Diet
Paleolithic (Paleo) Diet
Raw Food Diet
South Beach Diet
Subway Diet (thanks Jared!)
Vegan Diet
Weight Watchers Diet (ranked #1 of all popular diet plans)
I hope you're still reading. Have you ever tried any of those diets before? How did you do? If you're like the average American, you've probably struggled with getting into one of these diets before, and struggled even more when you stopped. What typically happens when you start a new diet is you give yourself a crash course in moderately starving yourself. In our culture in the U.S., we have been raised to eat. We know what we like, it is easily accessible (sometimes entirely TOO easy), and there is no one to stop us. Therefore, we overeat...thus creating the need to begin a diet.
Now you will hear from the conspiracy theorists about how all diets are meant to fail so you will keep going on more diets. I'm not buying that. However, ALL diets are based on our ability to maintain discipline. There is no diet that is successful without some means of self-control. After all, the lack of self-control is what got us here in the first place. Now I'm not about to tell you which diet is best and which is worst, because there is no clear way to define that for every individual person. I will say that I know multiple people who have tried Paleo diets, Jenny Craig, and Weight Watchers. Of all the folks that could maintain self-control, they saw great results. Those who cheated more often than not, found themselves right back at square one.
For me, dieting was as simple as picking one thing at a time to either cut back or cut completely from my menu. As you may have read earlier, I had (have) an obsession with sweet tea. I probably drank around a gallon of sweet tea a day (special thanks to Chick-Fil-A and Bill Miller's BBQ). That delicious nectar of heaven was my staple for any meal, snack, or just because I was driving by. It had to go. It wasn't easy. But it worked. Pounds melted off from one simple adjustment from my menu. And that's exactly what I want to encourage you to do.
If you like a specific type of diet, then go for it. But do so slowly. Don't try to shock your body into submission, but TRAIN it to be okay with less portions, and different things. If you just can't cut something out of your diet, try and modify it. Though I would never wish this on my worst enemy, I will say it did help me to throw in the occasional sugar substitute in my unsweet tea in order to get by. Like I said, WHATEVER IT TAKES.
So what did we learn from this?
1. There are ten million diets on the market out there
2. Ask yourself "What Am I Trying to Accomplish?"
3. Take it slow. Moving too fast only sets yourself up for disaster.
Like always, if you have any questions, or would like to sit and talk fitness and nutrition in your life, shoot me a message.
Stay Strong,
CHAD
Monday, January 23, 2012
Friday, January 20, 2012
Functional Training
You've probably heard of FUNCTIONAL TRAINING around the gym, blogs, or other places on the web. It's becoming more and more of a buzz term across the fitness world, though it's been around for a very long time. Before we move on, let's clarify...
Functional Training:
-An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes.
-Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and managament of gravity, ground reaction forces and momentum.
-A spectrum of activities that condition the body consistent with its integrated movement and/or use.
(credit: http://www.nsca-lift.org/)
Basically, functional training is that which challenges the body in acceleration, decelaration, with challenges to your balance as well. There are simple functional training movements, such as a push up, pull up (chin up), bodyweight squat, or lunge. EVERYONE should be able to do at least one clean repetition of each of these exercises. You don't need machines...just a couple moderate weight dumbbells (and perhaps a chin up bar). It's the beauty of simplicity. There are many machines that will help you perform movements and lift "weights" in an attemp to build muscle. The reality is, however, most movements in life don't occur while seated on a bench, or with your back pressed against a nice soft pad. Train your body to behave in normal environments that don't involve being completely stable. In case you aren't sure about what to do, here's a great example training session:
Incline Push Up using a bench (focus on form; keep that back straight, and that butt down)
*10-12 reps, from knees if necessary
Pull Up (give yourself a little boost if you need one; don't be ashamed, just do your best)
5-10 reps
*give a little "jump" when necessary
Crunch (progress to a stability ball if you have one)
20-25 reps
Bodyweight Squat (focus on form; back straight, push through the heels)
10-15 reps
Push Up from floor (focus on form)
10-12 reps
One Arm Dumbell Row (back straight; squeeze the shoulders)
10-12 reps/arm
Bicycle Crunch
20-25 reps
Lunge Walk (shoulders back; chest out)
8 reps/leg (16 total steps)
You'll want to do about 2-3 sets of every exercise, either one exercise at a time, or for better metabolic challenge, do 1 set of everything in a circuit, taking a short rest every 8 exercises. Get after it, and if you have any questions or you'd like some one on one attention, shoot me an email.
Stay Strong,
Chad
Functional Training:
-An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine assistance, such that strength is displayed in unstable conditions and body weight is managed in all movement planes.
-Multi-joint, multi-planar, proprioceptively-enriched activity that involves deceleration (force reduction), acceleration (force production) and stabilization; controlled amounts of instability; and managament of gravity, ground reaction forces and momentum.
-A spectrum of activities that condition the body consistent with its integrated movement and/or use.
(credit: http://www.nsca-lift.org/)
Basically, functional training is that which challenges the body in acceleration, decelaration, with challenges to your balance as well. There are simple functional training movements, such as a push up, pull up (chin up), bodyweight squat, or lunge. EVERYONE should be able to do at least one clean repetition of each of these exercises. You don't need machines...just a couple moderate weight dumbbells (and perhaps a chin up bar). It's the beauty of simplicity. There are many machines that will help you perform movements and lift "weights" in an attemp to build muscle. The reality is, however, most movements in life don't occur while seated on a bench, or with your back pressed against a nice soft pad. Train your body to behave in normal environments that don't involve being completely stable. In case you aren't sure about what to do, here's a great example training session:
Incline Push Up using a bench (focus on form; keep that back straight, and that butt down)
*10-12 reps, from knees if necessary
Pull Up (give yourself a little boost if you need one; don't be ashamed, just do your best)
5-10 reps
*give a little "jump" when necessary
Crunch (progress to a stability ball if you have one)
20-25 reps
Bodyweight Squat (focus on form; back straight, push through the heels)
10-15 reps
Push Up from floor (focus on form)
10-12 reps
One Arm Dumbell Row (back straight; squeeze the shoulders)
10-12 reps/arm
Bicycle Crunch
20-25 reps
Lunge Walk (shoulders back; chest out)
8 reps/leg (16 total steps)
You'll want to do about 2-3 sets of every exercise, either one exercise at a time, or for better metabolic challenge, do 1 set of everything in a circuit, taking a short rest every 8 exercises. Get after it, and if you have any questions or you'd like some one on one attention, shoot me an email.
Stay Strong,
Chad
Tuesday, January 10, 2012
Football and Sore Feelings...
Now normally I'm not much of a college football fan (outside of Texas teams), but I did in fact watch the National Championship last night. As were many football fans across America last night, I was surprised at the lack of awesomeness in that game. I truly believed that despite his missed attempts, Alabama's kicker was more worthy of the offensive MVP award. In any case, it was a lackluster offensive performance last night from both teams.
On a lighter note, I got together for football Sunday with a group of friends to put on a little more of an offensive effort. And by offensive effort I mean I ran my rear off...literally. I made up my mind before kickoff that I would sprint every play, no excuses. This was such a great idea, boosting my heart rate and destroying calories by the hundreds (and thousands). It was a great idea of course, until Monday morning. It took just about everything that was within me to pull my tired, sore, tight legs out of bed. I was immediately reminded of one monumental aspect of training: stretching/flexibility. Most people, like I did, don't think about stretching (either before or after) exercise. Unfortunately, we are missing some important qualities:
1. Circulation: the last thing we need AFTER exercise is for the blood to stop flowing properly. Proper stretching after exercise increases the blood flow, decreasing risk of blood pooling in the limbs. It also helps to prevent waste, like lactic acid, from building up in the joints and muscles.
2. Lubrication: stretching out those joints and muscles that just gave their all for you is like sending them to the spa for a quick once-over. It helps to prevent waste, like lactic acid, from building up in the joints and muscles.
3. Improves Flexibility: A good stretching practice (both before and after exercise) increases your overall range of motion. Increasing your range will not only provide you with more flexibility, but will help perfect your form in your current exercises.
4. Reduces Soreness: By decreasing muscle tension, you reduce the amount of soreness/stiffness you will feel later on. Your muscles after exercise are still prepared to work, so they keep their tension, even when you're done. You have to tell them to release, which is done through stretching. If your muscles are extremely sore (inhibiting your mobility), maybe it's time to grab a foam roller and have someone help you roll it out.
If you'd like more info. on stretching or foam rolling, shoot me an email.
Stay Strong,
Chad
Tuesday, December 27, 2011
Do YOU need a trainer?
Top 10 Reasons To Hire a Personal Trainer:
1. YOU'RE NOT SEEING RESULTS: it happens all too often. You (or someone you know) signs up for their new gym membership around the time they set their New Year's Resolution to lose those pesky pounds. Then the days go by, then weeks, then months. Maybe you have been consistently AT the gym, but you're not seeing those results you wanted. Then discouragement sets in, and you decide it's not worth paying for those monthly dues anymore, and you cancel the membership, only to wait until next December 31st to sign up all over again. It makes perfect sense...why invest in something that has no positive dividend, right?!?
A trainer can look at where you are and what you do and create a fun and effective plan to help to meet those goals.
2. YOU DON'T KNOW WHERE TO START: entering a room full of exercise equipment can be incredibly overwhelming. Even going to the little gym in the apartment complex can seem a bit spooky. All those buttons on the dreadmill...all those cables on the home gym system.
Trainers can help you find and use the right equipment for your needs. They can also make the dreadmill a much easier piece of equipment to enjoy!
3. YOU'RE BORED: day in, day out, same ole workout routines. Your bored, and a little annoyed. It can become too much repetition, making your health and well being seem more like a job.
A trainer can provide fresh perspective and new challenges to stimulate your workout. Whether you meet once a week or three times a week, a trainer can help you over that "bored" feeling.
4. YOU NEED A CHALLENGE: it's easy to stop at 5 or 6 reps during an exercise when you feel a little struggle. After all, no one WANTS to drop a dumbbell on their foot or face.
A trainer can help you push yourself beyond what you thought you could do, and open up a world I possibilities you never knew existed.
5. YOU WANT TO LEARN TO EXERCISE ON YOUR OWN: even of your goal is to exercise by yourself, a trainer is a great way to get some fresh ideas and perspectives on training technique and what's newest in the fitness training realm.
6. YOU NEED ACCOUNTABILITY AND MOTIVATION: it seems that the fastest way to miss your goals and set yourself back is to try training alone. You don't have to have someone standing over you for every rep, but at least have someone willing to make sure you're getting to the gym.
A trainer will not only help you push yourself to get in the gym, but also to push yourself beyond what you thought you could do. They will help you set and achieve real, attainable goals, and then challenge you to new ones when the time comes. It's much harder to fall off the bandwagon when you've got someone holding you up there!
7. YOU HAVE A SPECIFIC ILLNESS, INJURY, OR CONDITION: whether you have arthritis, battling heart disease, or old sports injuries, or during pregnancy, a trainer can help you find a program that will work for you, help heal your body, and help prevent any further injuries.
8. YOU'RE TRAINING FOR A SPORT OR EVENT: it's all about programming...whether you are training to run a marathon, get on the football team, or maybe join the chess club (lots and lots of thumb wrestling), a trainer can help develop a great program to meet your specific trainin needs.
9. YOU WANT SUPERVISION AND SUPPORT DURING WORKOUTS: you're the one who has caught on...training can be dangerous if not done with attention to proper form and function. A trainer can provide guidance to ensure you are training safely, and effectively. They can be a great spotter for both lift assistance and form.
10. YOU WANT TO WORKOUT AT HOME: sometimes it's a busy schedule...sometimes a fear of big gyms...other times it's sheer convenience. Whatever the reason, some folks would prefer training in the comfort of their own home. The only problem is they have little to no equipment, and even less of an understanding of how to use it effectively.
A trainer can provide equipment, and the knowledge you need to use it, and you never even have to change out of your pj's (though I would recommend it)
The bottom line is...whether you see yourself in this top ten list, or have a myriad of other reasons, a trainer can be a very effective tool in your fitness life. If you need some help, guidance, or accountability, get at me soon. Let's start 2012 off right, and stop that vicious cycle of discouragement.
Stay Strong,
Chad
1. YOU'RE NOT SEEING RESULTS: it happens all too often. You (or someone you know) signs up for their new gym membership around the time they set their New Year's Resolution to lose those pesky pounds. Then the days go by, then weeks, then months. Maybe you have been consistently AT the gym, but you're not seeing those results you wanted. Then discouragement sets in, and you decide it's not worth paying for those monthly dues anymore, and you cancel the membership, only to wait until next December 31st to sign up all over again. It makes perfect sense...why invest in something that has no positive dividend, right?!?
A trainer can look at where you are and what you do and create a fun and effective plan to help to meet those goals.
2. YOU DON'T KNOW WHERE TO START: entering a room full of exercise equipment can be incredibly overwhelming. Even going to the little gym in the apartment complex can seem a bit spooky. All those buttons on the dreadmill...all those cables on the home gym system.
Trainers can help you find and use the right equipment for your needs. They can also make the dreadmill a much easier piece of equipment to enjoy!
3. YOU'RE BORED: day in, day out, same ole workout routines. Your bored, and a little annoyed. It can become too much repetition, making your health and well being seem more like a job.
A trainer can provide fresh perspective and new challenges to stimulate your workout. Whether you meet once a week or three times a week, a trainer can help you over that "bored" feeling.
4. YOU NEED A CHALLENGE: it's easy to stop at 5 or 6 reps during an exercise when you feel a little struggle. After all, no one WANTS to drop a dumbbell on their foot or face.
A trainer can help you push yourself beyond what you thought you could do, and open up a world I possibilities you never knew existed.
5. YOU WANT TO LEARN TO EXERCISE ON YOUR OWN: even of your goal is to exercise by yourself, a trainer is a great way to get some fresh ideas and perspectives on training technique and what's newest in the fitness training realm.
6. YOU NEED ACCOUNTABILITY AND MOTIVATION: it seems that the fastest way to miss your goals and set yourself back is to try training alone. You don't have to have someone standing over you for every rep, but at least have someone willing to make sure you're getting to the gym.
A trainer will not only help you push yourself to get in the gym, but also to push yourself beyond what you thought you could do. They will help you set and achieve real, attainable goals, and then challenge you to new ones when the time comes. It's much harder to fall off the bandwagon when you've got someone holding you up there!
7. YOU HAVE A SPECIFIC ILLNESS, INJURY, OR CONDITION: whether you have arthritis, battling heart disease, or old sports injuries, or during pregnancy, a trainer can help you find a program that will work for you, help heal your body, and help prevent any further injuries.
8. YOU'RE TRAINING FOR A SPORT OR EVENT: it's all about programming...whether you are training to run a marathon, get on the football team, or maybe join the chess club (lots and lots of thumb wrestling), a trainer can help develop a great program to meet your specific trainin needs.
9. YOU WANT SUPERVISION AND SUPPORT DURING WORKOUTS: you're the one who has caught on...training can be dangerous if not done with attention to proper form and function. A trainer can provide guidance to ensure you are training safely, and effectively. They can be a great spotter for both lift assistance and form.
10. YOU WANT TO WORKOUT AT HOME: sometimes it's a busy schedule...sometimes a fear of big gyms...other times it's sheer convenience. Whatever the reason, some folks would prefer training in the comfort of their own home. The only problem is they have little to no equipment, and even less of an understanding of how to use it effectively.
A trainer can provide equipment, and the knowledge you need to use it, and you never even have to change out of your pj's (though I would recommend it)
The bottom line is...whether you see yourself in this top ten list, or have a myriad of other reasons, a trainer can be a very effective tool in your fitness life. If you need some help, guidance, or accountability, get at me soon. Let's start 2012 off right, and stop that vicious cycle of discouragement.
Stay Strong,
Chad
Tuesday, December 20, 2011
It's Beginning to Look A Lot Like Christmas
Actually, I live in south Texas, so it's about 70 degrees and raining. However, with the Mrs. and I on our small winter vacation, it has made for great outside running weather. I've changed my training focus right now from metabolic conditioning to strength training, and Tuesday/Thursday is rest or moderate cardio. Sooo, this weather is actually perfect for today. Not only that, but taking a little run by Lake Travis isn't too bad a way to start your day either.
So this December has been a little slow in the training world, but I know what everyone has on their mind: New Year's Resolutions. Don't be ashamed if you are one of the billion people in this world who are about to make that annual promise to lose another 5-10lbs. Everyone does it. Every year. The trick is learning to keep that weight off throughout the year. If there's one thing I learned in 2011 while dropping 60 lbs., it's that weight loss is similar to building Rome. (ain't gonna happen in a day) But for most people, the weight feels like it can come back in a day. Here's my challenge: TAKE IT SLOW! Most people in January cut out all delicious foods and starve themselves of everything but couscous and V8. The problem is the shock value this has to your system. When you change so drastically, only to go back to your normal feeding patterns a month later, you don't give your body time to adjust.
Like I've said before, it's all about the baby steps. Don't try to shock-and-awe yours system for those last pounds, because most of the time it won't stick. Instead, be patient and take it step by step, slowly changing things, until it becomes natural for your body and you won't have those cravings anymore. Trust me, going from a gallon of sweet tea a day to about 24oz. a week wasn't easy, but now it's second nature. In all seriousness, make sure you have a healthy dose of accountability and encouragement. If you need some, give me a ring.
Stick around this New Year, I'll be posting some great bodyweight exercises you can do in your own home if you don't have a gym. I'll also be available if you're in the San Antonio area and in the market for a new trainer.
Stay Strong,
Chad
So this December has been a little slow in the training world, but I know what everyone has on their mind: New Year's Resolutions. Don't be ashamed if you are one of the billion people in this world who are about to make that annual promise to lose another 5-10lbs. Everyone does it. Every year. The trick is learning to keep that weight off throughout the year. If there's one thing I learned in 2011 while dropping 60 lbs., it's that weight loss is similar to building Rome. (ain't gonna happen in a day) But for most people, the weight feels like it can come back in a day. Here's my challenge: TAKE IT SLOW! Most people in January cut out all delicious foods and starve themselves of everything but couscous and V8. The problem is the shock value this has to your system. When you change so drastically, only to go back to your normal feeding patterns a month later, you don't give your body time to adjust.
Like I've said before, it's all about the baby steps. Don't try to shock-and-awe yours system for those last pounds, because most of the time it won't stick. Instead, be patient and take it step by step, slowly changing things, until it becomes natural for your body and you won't have those cravings anymore. Trust me, going from a gallon of sweet tea a day to about 24oz. a week wasn't easy, but now it's second nature. In all seriousness, make sure you have a healthy dose of accountability and encouragement. If you need some, give me a ring.
Stick around this New Year, I'll be posting some great bodyweight exercises you can do in your own home if you don't have a gym. I'll also be available if you're in the San Antonio area and in the market for a new trainer.
Stay Strong,
Chad
Saturday, November 12, 2011
MOVE!
When it comes to weight loss and cardiovascular health, training can be summed up in one word: MOVE! Whether you are trying to burn calories or train for better endurance, just move. The more you move, the longer you move, the better.
I know a guy who just took up Zumba classes. While I'm no Zumba expert, I can pretty much guarantee that this big, football player body of his probably isn't the most graceful in those classes. However, I can tell you this: he is most likely burning a ridiculous amount of calories. It's all a matter of getting your heart rate up, and doing it consistently. Once a week isn't going to change much. 3-5 times a week would be preferred, but you could dance around once a day if you feel so inclined! Just remember, whether it's calorie killing or endurance training, just MOVE.
Stay strong,
Chad
I know a guy who just took up Zumba classes. While I'm no Zumba expert, I can pretty much guarantee that this big, football player body of his probably isn't the most graceful in those classes. However, I can tell you this: he is most likely burning a ridiculous amount of calories. It's all a matter of getting your heart rate up, and doing it consistently. Once a week isn't going to change much. 3-5 times a week would be preferred, but you could dance around once a day if you feel so inclined! Just remember, whether it's calorie killing or endurance training, just MOVE.
Stay strong,
Chad
Wednesday, November 9, 2011
New Beginnings...
I'm really excited to start with my new training position at a local fitness club here in San Antonio. It's a new beginning, with new faces, new location, and of course, all the free equipment a trainer could desire! New things are fun, exciting, but can also be a little frightening.
Health and fitness changes can be the same way. It may seem fun and exciting at the beginning, but can also prove to be a little scary. It's not always easy, but it IS always beneficial. If you are in that place where you want to get started taking care of your health and fitness level, I would suggest that you start small. Don't try to perfect every aspect of personal training in your first week. Take it one step at a time. Then take another step, until you are running full speed, continue to move at a pace you can handle that will not cause you to regress in the future. I know, I know, easier said than done.
Take this example: I have a terrible, terrible love for sweet tea. It virtually runs through my veins. Now sweet tea at my house has more sugar than should ever be allowed, but man it is delicious. I used to drink about a gallon of sweet tea a day. Think about that. A GALLON! That's roughly 1,120 unnecessary calories. My step one.......cut it in half. Step two: cut that in half.....you see the pattern. I still drink sweet tea, but in MUCH smaller quantities. It may take a little longer, but it will be much more effective.
The same goes for training. If you try to run a marathon during your first week of training, you will probably experience an epic fail, and then choose to quit training. Instead, take it one step at a time, running shorter distances, at lower speeds, and slowly building your strength and endurance naturally, ultimately training your body to handle more and more.
New beginnings are exciting, fun, and a little scary. Whatever the case, get some accountability, train hard, and get at me if you need some guidance.
Stay Strong,
Chad
Health and fitness changes can be the same way. It may seem fun and exciting at the beginning, but can also prove to be a little scary. It's not always easy, but it IS always beneficial. If you are in that place where you want to get started taking care of your health and fitness level, I would suggest that you start small. Don't try to perfect every aspect of personal training in your first week. Take it one step at a time. Then take another step, until you are running full speed, continue to move at a pace you can handle that will not cause you to regress in the future. I know, I know, easier said than done.
Take this example: I have a terrible, terrible love for sweet tea. It virtually runs through my veins. Now sweet tea at my house has more sugar than should ever be allowed, but man it is delicious. I used to drink about a gallon of sweet tea a day. Think about that. A GALLON! That's roughly 1,120 unnecessary calories. My step one.......cut it in half. Step two: cut that in half.....you see the pattern. I still drink sweet tea, but in MUCH smaller quantities. It may take a little longer, but it will be much more effective.
The same goes for training. If you try to run a marathon during your first week of training, you will probably experience an epic fail, and then choose to quit training. Instead, take it one step at a time, running shorter distances, at lower speeds, and slowly building your strength and endurance naturally, ultimately training your body to handle more and more.
New beginnings are exciting, fun, and a little scary. Whatever the case, get some accountability, train hard, and get at me if you need some guidance.
Stay Strong,
Chad
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