Stuff Worth Reading/Random Wednesday

1. Make It Simple. Making progress goes back to the basics.

2. Training Tips. Which ones do you do correctly or incorrectly?

3. A great question I had today:

Yesterday, I tried to figure out what my deal was with anything “lunge-like” and am thinking I feel like my knee/leg wants to twist in, like the inside of my leg is not as strong – is that fixable? I would appreciate any guidance, I want to conquer the lunge world.

With the lunge situation....remember how your groin (adductors) kept cramping up the first day? Your groin is tight and in turn overactive. This and having a tight pectineus muscle (the muscle in your glute that was causing you pain) makes your knee want to turn in. Simply put, working specifically on loosening up your groin and pectineus with foam rolling will help even out the force wanting to pull your knee inward. Strengthening your glutes (which are in charge keeping your knee turned out) will help greatly too. So yes it will get better in time.

4. Another great email:

I noticed something yesterday and thought I'd share with you.........there was definition in my arm that wasn't there a few months ago. So even though it sucks sometimes and I complain probably too much it's working and for that I thank you!!!

5. Don't tell a girl she needs to loose weight. I didn't, but had an situation this week where someone close to me was told she needed to loose weight. I don't know the whole story but that's the last thing a girl needs to hear.

A Training Session

What should a training session look like? I'll first start with what I see a lot of individuals do:

1. Get on the treadmill or elliptical for a 5-10 minute warm up.

2. Static stretch for 5-10 minutes.

3. Head over to a machine and work on "strength training".

Here's what a training session should look like:

1. Soft-Tissue Work - Self Myofascial Release using a foam roller is a perfect way to start a session. The goal being to "loosen you up" and start to get your body ready for the workout.

2. Dynamic Stretching - This is movements to help you work through a range of motion with a specific reason for doing a movement. Static stretching before a workout can actually hinder your workout. So stop holding a stretch for 30 seconds before your workouts!

3. Activation Work - I feel I say this quite a bit while training, but you need to know or teach your body how to go through a movement while activating the right musculature. When you wake up the muscles in individuals bodies that are inactive you're going to see greater gains and in the end leading to you meeting your goals.

4. Strength Training - Whatever your goals may be strength training should be a big part in you path to meeting these goals. Cardio is not the answer to goals. Sure it's going to help but it shouldn't be your number one priority. Even if you're a runner, strength training will help you in your running efficiency and overall economy! Of course there are numerous factors that are different depending on a persons goals.

5. Energy System Work - I love the use of kettlebells or basic body weight movements for this area of work. You don't need to spend hours running on a treadmill to get a aerobic workout. It can be done within 5-15 minutes. Go intensely and your metabolism will be spiked for hours after your workout.

6. Static Stretching - Work on muscles that are problem areas. I see a lot of tight hip flexors, pecs, calves, adductors, and lats.

Simply put, I see a lot of people who don't know how or don't care to put time in for a proper warm up. These first 10-20 minutes of the workout are in my mind and experience the most important. The chronic pain that most people encounter can be relieved once mobility and flexibility is returned to normal.

Nutrition Tip #3

The Organic Debate
by Dr. John Berardi

The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.

Popular "Health Foods"

These following 7 foods are thought to be "healthy" but in truth are not:


1. Breakfast Cereals - Cereals are labeled healthy & nutritive and recommended for weight loss. Read the labels: cereals are often high in sugar and salt their vitamin/mineral content is chemical based.

2. Granola Bars - Granola bars consist of healthy oats & nuts. But they’re glued together with blood sugar raising ingredients like corn syrup. Some bars even contain chocolate chips, making them as bad as candy bars.

3. Yogurt with Fruit at The Bottom - Fat free doesn’t mean healthy. Labels tell you they contain added sugars, corn syrup or artificial sweeteners. Same with fat free frozen yogurts which can contain 20 grams sugar per 1/2 cup.

4. Bread - Convenient and tastes good, but not as healthy as you think. Whole grain or whole wheat means nothing. Dark bread can just contain food coloring and contain corn syrup.

5. Fruit Juice - Even 100% fruit juice has added sugars, usually fructose. Cans of fruit juice contain up to 38g sugar per 8oz. Excess fructose causes obesity, bad cholesterol, poor appetite control, etc.

6. Sport Drinks - Supposed to help you replenish electrolytes, carbs, etc. But it’s actually sugar water, with up to 30g sugar/serving.

7. Frozen Meals - Nothing is wrong with frozen veggies/fruits. But a lot is wrong with frozen meals often labeled “light” or “healthy”. They’re processed, high in sugar, and come with sauces & soda

Fantastic Friday

1. Things at my group classes in West Liberty were a bit more intense the last couple weeks:

OMG! My arms and shoulders are sore... the good sore you know... love it when I feel that way!!!

Is it me, or are you stepping things up a bit for the class in the last month or so? I don't mind, I like it!

2. Part two of my article was published and can be found HERE

3. Pretty impressive for a 61 year old.

4. Again I heard someone say this morning how safe stationary machines are. In particular machine squats vs. free squats. How often in real life do you use a squat/deadlift motion to pick something up and don't have to worry about falling to the side or front/back? Not to mention this individual was walking around the gym with a lifting belt. Wow.

5. This morning I did something I haven't done since I've been in the "real world" :) I forgot to set my alarm to an earlier time and woke up at the time I usually leave to drive to work. I made it on time but didn't get a chance to make breakfast. Good thing I had some beef jerky, almonds, and a protein shake/bar in my car. Be ready yourself for times like these. Skipping meals/breakfast more importantly, is one of the worst things you can do for your body.

Nutrition Tip #2

Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.

Wednesday Randomness

1. We'll start off with a positive email I received after a group class I train/coach at 6:00 am:

Thanks! Class today was fun and as long as I learn not to mind waking up before the birds, I'll probably come back next week too.

I guess 6:00 am is early for some people, it's nearly mid day for me considering I woke up at 3:00 am!

2. New car finally in. I may need to learn to take my foot off the pedal!?

3. I had a female client last week performing push ups last week.

Set 1: 8
Set 2: 6
Set 3: 5

I'm talking on toes, chest taping the ground push ups! When we started she had trouble with a push up from her knees. We've been working together for a while now but hard work goes a long way. I'd love to take all the credit but this girl comes in a works her tail off day in and day out. Are you?

4. Check the ingredients on a given food product in your house. Does it contain high fructose corn syrup? You may want to read THIS before you put that product in your mouth.


5. It seems these last couple weeks have been a stressful time for clients I have. It's that time of the semester where things start to pile up and become overwhelming. I've noticed it while training some clients the past couple weeks. People have lives outside of training with myself that can/will affect how they train day to day. Make sure to take some "you" time, even if that "you" time is going to bed a bit earlier than normal. Just like milk, sleep does a body good.