Train With Stanimal

Something like that, when you were a kid…

Many people think about diet and exercise in a negative way. That will not serve you. What I mean is that we often look at diet as a hinderance. We think of scarcity. I can’t eat pasta and white bread and chase it with diet pop.

I think we need to look at the positive aspects of a good diet. When you eat your 5-6 smaller meals per day and you are eating good nutritious foods, you feel better. You have more energy. You will be healthier.

Many people I talk to say that exercise is hard, it makes them uncomfortable, it gives them soreness. Sure. But let’s think about this. Challenge yourself with small daily goals. Do two more reps or add a few pounds to your next exercise. Cut 10 seconds off your rest between sets. Go outside and walk on your off days. Think about how you are improving your ability to move in space. Think about how you are improving your quality of life.

If you hold onto negative thoughts I guarantee you will receive more of the same. A smile will brighten your day and maybe someone else’s day as well.

Something to ponder today. I have known people who were old in their 30’s and I have known people who seem ageless.

“Nobody grows old merely by living a number of years. We grow old by deserting our ideals. Years may wrinkle the skin, but to give up our enthusiasm wrinkles the soul.”
- Samuel Ullman

This works for fitness as well. If you think you are too old to try something, you are probably right.

I know you are not to old to try.

The answer is of course not. Stretching is good for you. However this is a somewhat controversial topic of late.

The reason is that your father’s stretching which can still be found in every gym across the land isn’t really good for your muscles like we used to think it was. I am talking about static stretching, the toe touching and the hurdler’s stretch pictured above and the type of stretch you hold for 20 to 30 seconds.

The New York Times has some of the latest research here.

Dynamic stretching is recommended. That is moving stretches and movements related to your upcoming workout. For a run choose walking lunges and add a twist of your upper body. These get muscles and joints ready for action.

Just got back from vacation, a little recharge of the batteries. Colorado is very pretty. Besides all the hiking and walking I only managed one workout. I went to a place called Planet Fitness. It was an interesting step back in time, late 80’s early 90’s maybe. There were a good selection of equipment, new cardio gear and Free Motion machines as well as free weights and plate loaded machines. All very good.

There were guys with very oversized mid-sections working set after set of arms even though they are racing toward heart problems or diabetes.

The step back in time was by the patrons. I should mention there were no balls, bosu, disks, bands or any equipment for training balance, stability or flexibility. There were guys with very oversized mid-sections working set after set of arms even though they are racing toward heart problems or diabetes. There were only single joint exercises.

I don’t want to belabor the point but my expectations were different. This gym is within a few miles of our Olympic training facilities yet a lifetime away from the types of exercise people need to be functional, healthy and fit. There was a personal trainer working but he was only leading two clients through some rows of machines.

We need to work on the whole body by training movement patterns and developing overall fitness and agility.

This is an update on a post I wrote a while ago. Updated for variations available to use this concept for total body workout or leg workout indoors or out.

I use this workout for legs and use it for a total body workout. Here we go. This is a sample used as a leg workout.

Hop on the treadmill

3 min. walk warmup
Interval 1 - 3 min. walk 8 incline, speed depending on your fitness level, 3.0 -4.5
jump off treadmill, hands on head, 20 prisoner squats
10 jump squat
Interval 2 - 2 min. jog 4 incline, speed 5.0-8.0
jump off, 20 walking lunge with dumbells
15 squats on bosu or other balance equipment
Interval 3 - 1 min. run 2 incline, speed 6.0-10
20 ball bridge
20 single leg deadlift (10 each leg)
Interval 4 - 30 second sprint 1 incline, speed 7.5-15 again depending on your fitness level
30 crunches and 1 min. of plank (core hold)

Repeat

That should take almost an hour and you should be ready to sit down for a while.

To make it total body substitute your favorite upper and lower body exercises on the breaks, e.g. squat presses, push ups, chin ups, dips, etc.

Let me know what you think.

A new study suggests that at the current rate of increase, 86% of Americans will be overweight or obese by the year 2030. Are you going to join me in the other 14%?

What do you intend to do to make it happen? If you add only two pounds per year in 22 years (let me do the math) that is 44 pounds of fat. I don’t know about you but I would be overweight.

Obesity is already a public health crisis now. So let’s make some positive changes starting today. Are you going to workout today? How are your eating habits? Talk to me if you need suggestions.

And check out the study here.

I built some new plyo boxes. Aren’t they beautiful and functional. Get it. Functional training. Eh..

Yes, I am finally adding some plyometrics back into my workouts. Skaters side to side over the small box, or power step ups. These are great additions to a circuit or interval routine. Depth jumps and power chins are all coming back.

If you have any questions about what these exercises are and would like to add them. Comment or email and I’ll explain further.

Back at the track for about 6 weeks. Had a knee issue for a while in the spring.

I have been working on running fast as I can. It feels great. It trains my legs nothing else, especially my hammys. And it keeps my body fat low. Usually do some active warmup, lunges and leg swings. Then jog a half mile. Do some power skipping for about 50 yards x 3 then walk back with some hurdle walks and walks on my heel only. Don’t let the balls of your feet touch. This gets the tibialis going and dorsiflexion as well.

Next I get 5 x 60 yard rolling start sprints. Then it is time for a few longer sprints. Depending on my mood I do some combination of 100, 150, 200, 300, or 400 meter sprints. If I am feeling OK by then I might finish with some bounding or hops. It all depend on the shape I’m in. My times are starting to come down so I am getting in better shape.

If you want to be more fit, add some sprinting or interval work. Your body fat percentage will drop.

Overheard at the gym yesterday.

Trainer drinking red fluid from a plastic bottle. I think it was some sort of energy drink.

His client asks, “How much sugar is in that?”

Trainer, “Only about 15 grams, oh wait there are 2 and a half servings in here.”

So this corporation is calling 20 ounces 2 and a half servings. Is there anyone in America who would buy this from a vending machine and not drink it all. No.

Try to lose weight in this country. It is difficult.

Here is a great article to check out.

http://articles.moneycentral.msn.com/Insurance/Advice/WhatIfNoOneWereFat.aspx