Thursday, April 9, 2009
Old school Annex
The old school annex is almost ready to have equipment added to it. Be ready for a boxing , weight lifting flair, complete with brick walls and wood floors. I think it is quite cool.
Tuesday, March 24, 2009
Boxing Fitness and a lot more
It is getting a lot closer guys. It should be within two weeks that we add on to Springfield Health and Fitness Center in the Bushnell Bldg. downtown. Along with our already great amenities there will be a power rack, bench pressing, more classes and showers with a good selection of punching bags for the boxing and martial arts enthusiasts.
The annex will also be a retail outlet for Ringside boxing gear along with some supplements, sports drinks, and much much more.
Keep a look out. It won't be long now!!
The annex will also be a retail outlet for Ringside boxing gear along with some supplements, sports drinks, and much much more.
Keep a look out. It won't be long now!!
Tuesday, March 17, 2009
Expansion
It's getting closer and closer with more excitement brewing. The fitness center in the basement is moving and Springfield Health and Fitness Center is expanding to that location as well. With it will come bench presses, squat rack, and a boxing training center. We will also be a retail outlet for Ringside boxing gear.
Watch for new trainers, new equipment and new classes.
Classes will include
Zumba
Boxing Fitness
Bootcamp
Plyometrics
Women's self defense
and much more!!!
Watch for new trainers, new equipment and new classes.
Classes will include
Zumba
Boxing Fitness
Bootcamp
Plyometrics
Women's self defense
and much more!!!
Monday, February 23, 2009
Fat Loss misconceptions
Are fat loss lies ruining your chances of success?
I sincerely hope that your 2009 workout and nutrition plan is already wildly successful and that you are well on your way to achieving your fat loss and fitness goals. But if you aren't, let
me know why and what I can do to help.Many people's programs suffer from misconceptions about fatloss - i.e. that cardio must be done everyday - and also false perceptions about how well they are eating.
I have one question on my feedback form that asks the client:"Do you eat lots of fruits and vegetables?"Almost every time the client's answer is "Yes".
On the next page, I have the client list their food intake.And guess what rarely shows up?
If you guessed fruits and vegetables, you'd get a prize if I were giving them away. There are too many inconsistencies in our thoughts and actions whenit comes to weight loss.And the misguided notions that well-meaning fitness articles heap on us simply adds to the ever-growing confusion.Here I want to shed some light on some of the most common misconceptions about training and dieting for fat loss. The more I discuss weight loss and read the research, the more I realize fat loss results come from your nutrition, and that training is just a relatively small part of the equation. But knowing this "truth" allows me to confidently design shorter fat loss workouts than most people traditionally use or expect arenecessary.
Listen, you can spend 60 minutes on a cardio machine if you want.Sure you will burn 500 calories during that session, but your metabolism won't be significantly elevated after exercise AND you'll still have to find some time to do the mandatory strength training that a beautiful and healthy body requires. Or you can do what I suggest... Scrap the long, slow, excruciatingly boring cardio workouts and instead stick to a much more manageable approach of... A bodyweight movement warm up (10 minutes) Strength Training Supersets (20 minutes) Interval Training (20 minutes) Done only 3 times per week, these 45 minute workouts still burn plenty of calories during training (300-400 calories), but theworkouts also boost your metabolism for hours and hours (some research suggests up to a day and a half!), therefore burning far more NET calories AND fat than slow, mind-numbing cardio. All you really need are some short intense training sessions to boost your metabolism and sculpt your body. And then you really just have to trust your nutrition to strip the fat.
Look at it this way...imagine you are carving an ice sculpture outof a block of ice. Your nutrition would be responsible for lopping off the big chunks to get down to only the amount of ice you need...and the Turbulence Training workouts would be responsiblefor chiseling in the details of your final sculpture. As no matter how much confusing information there is about exercise, the debate over the best way to eat for fat loss is always much more ridiculous.(That's why I went to a credible and sensible source - Dr. ChrisMohr, Ph.D. - for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading political correctness for results. In my opinion, PCdiets don't work. Take a look at the American Diabetes Association...they still make room for sugar in a diabetic's diet - because they don't want to deprive anyone of sugar. Well that's not going to work. You have to make sacrifices. You have to stick to at least a 90% nutrition compliance if you want big-time results. You can't go with the political correct approach of "having alittle bit of your favorite foods everyday so that you don't deprive yourself".Think about the person that has your dream body - whether it's a cover model, your neighbor, a TV star, or the fittest person down at your gym. Do you think they haven't made sacrifices? Of coursethey have. They've done the work to get their reward. Now its your turn! You have to get strict and stick to whole, natural foods (fruits,vegetables, meat, fish, and nuts) if you want to succeed. You need to accept that every action has consequences... If you want to live a lifestyle where you don't deprive yourself of daily treats, that's fine. But realize the consequence of this action will be that you will always remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat loss success. But if you place your desire for fat loss success above your desire to eat junk, than the consequences will be that you will reach your body composition goals. It's that simple. We all get what we deserve and unless someone is holding a fork to your mouth, you are responsible for your own success.
And my last "non-PC" tip on dieting...almost all the people that tell me they are eating very well are lying to themselves and to me - as I mentioned before based on my client feedback experiences. So do what Dr. John Berardi calls a compliance grid.
Take a piece of paper and make a 6x7 grid (6 meals over 7 days). Then check off each time you eat according to plan and mark an "X" for each time you miss your goals. Realize that you only have 4 mistake meals for an entire week if you want to stick to the 90% compliance. Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people. They quickly realize their nutrition compliance is much closer to 75% than 90%...and that explains why they aren't getting anywhere.
So the bottom line for fat loss: 1) Nutrition is where the hard work really is for fat loss. 2) The workouts don't have to be super-long to get fat loss results. You just need short, intense, and efficient. And that'swhat my workouts are all about. Nothing fancy, no rocket science,just FUN workouts that are over quickly...and who wouldn't want that considering today's busy lifestyles.
I sincerely hope that your 2009 workout and nutrition plan is already wildly successful and that you are well on your way to achieving your fat loss and fitness goals. But if you aren't, let
me know why and what I can do to help.Many people's programs suffer from misconceptions about fatloss - i.e. that cardio must be done everyday - and also false perceptions about how well they are eating.
I have one question on my feedback form that asks the client:"Do you eat lots of fruits and vegetables?"Almost every time the client's answer is "Yes".
On the next page, I have the client list their food intake.And guess what rarely shows up?
If you guessed fruits and vegetables, you'd get a prize if I were giving them away. There are too many inconsistencies in our thoughts and actions whenit comes to weight loss.And the misguided notions that well-meaning fitness articles heap on us simply adds to the ever-growing confusion.Here I want to shed some light on some of the most common misconceptions about training and dieting for fat loss. The more I discuss weight loss and read the research, the more I realize fat loss results come from your nutrition, and that training is just a relatively small part of the equation. But knowing this "truth" allows me to confidently design shorter fat loss workouts than most people traditionally use or expect arenecessary.
Listen, you can spend 60 minutes on a cardio machine if you want.Sure you will burn 500 calories during that session, but your metabolism won't be significantly elevated after exercise AND you'll still have to find some time to do the mandatory strength training that a beautiful and healthy body requires. Or you can do what I suggest... Scrap the long, slow, excruciatingly boring cardio workouts and instead stick to a much more manageable approach of... A bodyweight movement warm up (10 minutes) Strength Training Supersets (20 minutes) Interval Training (20 minutes) Done only 3 times per week, these 45 minute workouts still burn plenty of calories during training (300-400 calories), but theworkouts also boost your metabolism for hours and hours (some research suggests up to a day and a half!), therefore burning far more NET calories AND fat than slow, mind-numbing cardio. All you really need are some short intense training sessions to boost your metabolism and sculpt your body. And then you really just have to trust your nutrition to strip the fat.
Look at it this way...imagine you are carving an ice sculpture outof a block of ice. Your nutrition would be responsible for lopping off the big chunks to get down to only the amount of ice you need...and the Turbulence Training workouts would be responsiblefor chiseling in the details of your final sculpture. As no matter how much confusing information there is about exercise, the debate over the best way to eat for fat loss is always much more ridiculous.(That's why I went to a credible and sensible source - Dr. ChrisMohr, Ph.D. - for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading political correctness for results. In my opinion, PCdiets don't work. Take a look at the American Diabetes Association...they still make room for sugar in a diabetic's diet - because they don't want to deprive anyone of sugar. Well that's not going to work. You have to make sacrifices. You have to stick to at least a 90% nutrition compliance if you want big-time results. You can't go with the political correct approach of "having alittle bit of your favorite foods everyday so that you don't deprive yourself".Think about the person that has your dream body - whether it's a cover model, your neighbor, a TV star, or the fittest person down at your gym. Do you think they haven't made sacrifices? Of coursethey have. They've done the work to get their reward. Now its your turn! You have to get strict and stick to whole, natural foods (fruits,vegetables, meat, fish, and nuts) if you want to succeed. You need to accept that every action has consequences... If you want to live a lifestyle where you don't deprive yourself of daily treats, that's fine. But realize the consequence of this action will be that you will always remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat loss success. But if you place your desire for fat loss success above your desire to eat junk, than the consequences will be that you will reach your body composition goals. It's that simple. We all get what we deserve and unless someone is holding a fork to your mouth, you are responsible for your own success.
And my last "non-PC" tip on dieting...almost all the people that tell me they are eating very well are lying to themselves and to me - as I mentioned before based on my client feedback experiences. So do what Dr. John Berardi calls a compliance grid.
Take a piece of paper and make a 6x7 grid (6 meals over 7 days). Then check off each time you eat according to plan and mark an "X" for each time you miss your goals. Realize that you only have 4 mistake meals for an entire week if you want to stick to the 90% compliance. Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people. They quickly realize their nutrition compliance is much closer to 75% than 90%...and that explains why they aren't getting anywhere.
So the bottom line for fat loss: 1) Nutrition is where the hard work really is for fat loss. 2) The workouts don't have to be super-long to get fat loss results. You just need short, intense, and efficient. And that'swhat my workouts are all about. Nothing fancy, no rocket science,just FUN workouts that are over quickly...and who wouldn't want that considering today's busy lifestyles.
Wednesday, February 11, 2009
I'm too busy to diet
An hour of preparation on Sunday can ensure that you have plenty of healthy snacks available for those of us on the go. Here are some examples of both items that can be prepared ahead and stored in meal/snack size portions for your busy week ahead.
Baked or broiled skinless chicken breasts (available cooked in the freezer section for the non-cooks)
Hard boiled eggs
Clean and cut mountains of cucumbers, celery, cabbage and radishes
String cheese (already comes in 1 oz. portions)
Hard cheeses such as cheddar and swiss (cut into 1 oz. portions for snacks)
Tuna and Salmon in a pouch
Sardines
Frozen cooked shrimp & peeled shrimp
Beef Jerky
Pumpkin seeds
Mixed Nuts (portion these out ahead of time as they are high in calories and easy to over eat)
Whey Protein (in the infant section of the department store is a formula carrier that just happens to carry 4 individual scoops of Whey)
Low Carb yogurt (Kroger has a good one called Carb Masters)
Sam’s Choice brand of trail mix-Nature’s Trail (has no candy or junk food) portion in ¼ cup servings (I get this at Wal-Mart)
Compliments of:
Pat’s Personal Training 937-206-3864 PatFrock@woh.rr.com
Baked or broiled skinless chicken breasts (available cooked in the freezer section for the non-cooks)
Hard boiled eggs
Clean and cut mountains of cucumbers, celery, cabbage and radishes
String cheese (already comes in 1 oz. portions)
Hard cheeses such as cheddar and swiss (cut into 1 oz. portions for snacks)
Tuna and Salmon in a pouch
Sardines
Frozen cooked shrimp & peeled shrimp
Beef Jerky
Pumpkin seeds
Mixed Nuts (portion these out ahead of time as they are high in calories and easy to over eat)
Whey Protein (in the infant section of the department store is a formula carrier that just happens to carry 4 individual scoops of Whey)
Low Carb yogurt (Kroger has a good one called Carb Masters)
Sam’s Choice brand of trail mix-Nature’s Trail (has no candy or junk food) portion in ¼ cup servings (I get this at Wal-Mart)
Compliments of:
Pat’s Personal Training 937-206-3864 PatFrock@woh.rr.com
Monday, February 2, 2009
Eating for Results from Testosterone Nation
Because Everybody Eats
As we say in the muscle-building world, nutrition is responsible for 50% of your results. Or is 75%? Heck, I've even heard 90%!
Whatever. We'll let the experts argue numbers. But this much is certainly true: If you aren't paying attention to the foods you eat, you're severely hurting your chances of building a muscular, lean, healthy body.
But let's go a step beyond the obvious.
Tell me, what do fat people and scrawny people have in common? What does the powerlifter have in common with the competitive bodybuilder? The pro athlete and the weekend warrior? The 17 year old newbie and the 25-year veteran?
Answer: They all eat. Every day. Several times per day. And if they aren't getting the results they want, then I'll bet you a shiny new quarter that their diet is a big cause of the problem.
And that's why I love to read, edit, and write nutrition articles: They apply to everybody and they can give your physique-building efforts a blast of nitro.
Do you eat? Good. This article is for you.
Power Foods, 2009
A few years ago, TC wrote a great article about what he called "power foods." There he listed 13 foods that have powerful, drug-like effects on human physiology — foods that not only make you healthier and potentially boost your lifespan, but also foods that support your physique and athletic goals. In other words, foods that make you look good nekid and keep you looking good for years to come. Here's TC's list:
Broccoli
Wild Salmon
Grass-Fed Beef
Walnuts
Olive Oil
Blueberries
Flaxseeds
Pumpkin
Spinach
Tomatoes
Turkey Breast
Yogurt
Shiitake Mushrooms
Pull up a chair. Let's eat!
As we say in the muscle-building world, nutrition is responsible for 50% of your results. Or is 75%? Heck, I've even heard 90%!
Whatever. We'll let the experts argue numbers. But this much is certainly true: If you aren't paying attention to the foods you eat, you're severely hurting your chances of building a muscular, lean, healthy body.
But let's go a step beyond the obvious.
Tell me, what do fat people and scrawny people have in common? What does the powerlifter have in common with the competitive bodybuilder? The pro athlete and the weekend warrior? The 17 year old newbie and the 25-year veteran?
Answer: They all eat. Every day. Several times per day. And if they aren't getting the results they want, then I'll bet you a shiny new quarter that their diet is a big cause of the problem.
And that's why I love to read, edit, and write nutrition articles: They apply to everybody and they can give your physique-building efforts a blast of nitro.
Do you eat? Good. This article is for you.
Power Foods, 2009
A few years ago, TC wrote a great article about what he called "power foods." There he listed 13 foods that have powerful, drug-like effects on human physiology — foods that not only make you healthier and potentially boost your lifespan, but also foods that support your physique and athletic goals. In other words, foods that make you look good nekid and keep you looking good for years to come. Here's TC's list:
Broccoli
Wild Salmon
Grass-Fed Beef
Walnuts
Olive Oil
Blueberries
Flaxseeds
Pumpkin
Spinach
Tomatoes
Turkey Breast
Yogurt
Shiitake Mushrooms
Pull up a chair. Let's eat!
Thursday, December 4, 2008
Fat Loss Extreme
Interval Training for Performance and Fat Loss
Which cardio method works best for fat loss? There’s clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time. Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?
Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.
Which cardio method works best for fat loss? There’s clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time. Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?
Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.
Subscribe to:
Comments (Atom)
