I have been extremely busy with work, school, and trying to keep up enough with my workouts to avoid losing progress (we've been getting gym time, but it's all focused on programming and going through workouts for beginners, and most of it isn't as functional or strength and conditioning-based to fit my personal needs, but it is required to be able to work with beginner-level clients). My fiance and I are also getting ready to move so we can both be closer to our schools, so we're beginning our apartment and job hunts...which has proven difficult considering the fact that I only have Monday and Thursday before I start class at 6pm. Today I did a workout that I'd like to share with you, but we'll get to that in a bit.
First off, I have a couple announcements.
1. I have a new page here. It's an amazon.com mini-store where I have recommended reading (basically books that I have read and want to share with you).
2. I have many articles in mind for the future (both near and distant), but I'll only be able to write and post when I have enough free time so they may or may not be spaced fairly far apart. That doesn't mean you shouldn't check in regularly though! Who knows, I may surprise you.
3. Going along with above, I plan on disseminating some valuable information on program creation and whatnot as I learn it, so you can develop your own training programs. I would love to coach you all, but I'd much rather you learn how to train yourself.
Okay, so on to the workout!
I modified Mike Mahler's bodyweight workout for size and strength. I did it like this (using broad reps here, not just what I personally did):
3-5 rounds of:
5-10 reps Handstand Push-up
5-10 reps Pull-up (or until one to two reps before failure, whichever comes first)
5-10 reps One-arm Push-up (or as many as possible, starting on the weaker arm and using as many reps on the stronger side)
5-10 reps One-legged Squat (I used a 35# Kettlebell and started on the weaker leg, like the push-up)
5 One-handed Kettlebell Swing per hand (you could also do this with a dumbbell)
Finisher:
10 Turkish Get-ups with said Kettlebell (5 each side, alternating)
I'll be getting into the specifics of each exercise in future articles, so stay tuned!
Monday, May 16, 2011
Monday, May 9, 2011
Do This! Not That! - First Installment: Sprinting V.S. Distance Running
We've all seen them. They're the ones who have been a member of the gym for who knows how many years, but never seem to make any progress. They come in, smile at the front desk, then go right to work slogging away on the treadmill. 3-5 miles later, they get off, wipe down their machine, and leave.
The dedication is quite clearly there. If only they had the right information to go with that dedication. Here's the real deal about cardio:
Running (I'll be using this as a blanket term here, to differentiate it from sprinting) seems to have become part of our culture. We see them all the time: joggers, runners, marathoners...and it works for many of them, to a point.
Here's the problem though:
1. They're setting themselves up for long-term injury. Hours upon hours of moving the same way, at the same or similar pace, pounding and pounding away at the ground causes long-term overuse injuries. If you do the same thing too often, no matter what it is, you risk injuring yourself from...well...just doing it too often. Tennis elbow is a perfect, and very well-known, example.
2. Running suppresses hormones such as growth hormone and testosterone, which regulate muscle preservation. On top of that, running more than a couple miles every great once in a while depletes glycogen in the muscles and (since there is no way to nosh a ton of carbs on a run), therefore, begins to cannibalize the muscles for energy. Which leads us to...
3. Running makes you hungry. Because of the depletion of glycogen stores, your body tells you it wants more carbs. So you get home and eat a bowl of pasta. Pasta goes into your stomach, digestion begins, and those carbs turn into glucose and go straight into your bloodstream. Insulin comes rushing in and takes care of all that glucose, but with so much glucose at one time more insulin is secreted than glucose for it to act on, leaving an excess of insulin in the bloodstream. All the while your energy levels feel like a roller coaster.
4. Running just isn't that fun. Especially for me. I just recently ran a mile and a half for my VO2 max assessment, and it was the worst experience I've had since my last one some 2 1/2 or so years ago.
Now, let's shift gears a bit here. Let's do a little comparison. Here is a nice little comparison picture of a marathoner versus an Olympic sprinter. Notice the marathoner's emaciated body, compared to the rippedness (yes, it's a word, or at least it is now...it is my blog, after all!) of the sprinter. Which would you rather look like?
Ladies, this one is for you!
So, here they are! The many benefits of sprinting!
1. Sprinting activates the metabolism and turns it into a fat incinerator.
2. Sprinting doesn't deplete glycogen to the point where you feel like you NEED carbs after your workout and, therefore, your body also doesn't cannibalize your muscles for energy.
3. Sprinting is a positive stressor on the Central Nervous System, stimulating muscle maintenance and growth.
4. Sprinting regulates hormone balance in both men and women. It releases growth hormone and regulates testosterone (men) and estrogen (women).
5. We were all evolved to respond to a threat by either fighting back or, more likely, run as fast as humanly possible. Not jog away.
All in all, I wholeheartedly believe sprinting is better for you. Of course, running does work for many people. If it works for you, more power to ya! It doesn't work for me, though. I get just as much cardio from my sprint sessions as I would spending over double the time running. Just something for you to think about =].
For more information on sprinting, check out these sites:
Mark's Daily Apple - by Mark Sisson
Health & Fitness Solutions - by Michael Paladin
That Paleo Guy - by Jamie Scott (also source of male sprinter/marathoner image)
Motor City Crossfit (source of female sprinter/marathoner image)
The dedication is quite clearly there. If only they had the right information to go with that dedication. Here's the real deal about cardio:
Running (I'll be using this as a blanket term here, to differentiate it from sprinting) seems to have become part of our culture. We see them all the time: joggers, runners, marathoners...and it works for many of them, to a point.
Here's the problem though:
1. They're setting themselves up for long-term injury. Hours upon hours of moving the same way, at the same or similar pace, pounding and pounding away at the ground causes long-term overuse injuries. If you do the same thing too often, no matter what it is, you risk injuring yourself from...well...just doing it too often. Tennis elbow is a perfect, and very well-known, example.
2. Running suppresses hormones such as growth hormone and testosterone, which regulate muscle preservation. On top of that, running more than a couple miles every great once in a while depletes glycogen in the muscles and (since there is no way to nosh a ton of carbs on a run), therefore, begins to cannibalize the muscles for energy. Which leads us to...
3. Running makes you hungry. Because of the depletion of glycogen stores, your body tells you it wants more carbs. So you get home and eat a bowl of pasta. Pasta goes into your stomach, digestion begins, and those carbs turn into glucose and go straight into your bloodstream. Insulin comes rushing in and takes care of all that glucose, but with so much glucose at one time more insulin is secreted than glucose for it to act on, leaving an excess of insulin in the bloodstream. All the while your energy levels feel like a roller coaster.
4. Running just isn't that fun. Especially for me. I just recently ran a mile and a half for my VO2 max assessment, and it was the worst experience I've had since my last one some 2 1/2 or so years ago.
Now, let's shift gears a bit here. Let's do a little comparison. Here is a nice little comparison picture of a marathoner versus an Olympic sprinter. Notice the marathoner's emaciated body, compared to the rippedness (yes, it's a word, or at least it is now...it is my blog, after all!) of the sprinter. Which would you rather look like?
So, here they are! The many benefits of sprinting!
1. Sprinting activates the metabolism and turns it into a fat incinerator.
2. Sprinting doesn't deplete glycogen to the point where you feel like you NEED carbs after your workout and, therefore, your body also doesn't cannibalize your muscles for energy.
3. Sprinting is a positive stressor on the Central Nervous System, stimulating muscle maintenance and growth.
4. Sprinting regulates hormone balance in both men and women. It releases growth hormone and regulates testosterone (men) and estrogen (women).
5. We were all evolved to respond to a threat by either fighting back or, more likely, run as fast as humanly possible. Not jog away.
All in all, I wholeheartedly believe sprinting is better for you. Of course, running does work for many people. If it works for you, more power to ya! It doesn't work for me, though. I get just as much cardio from my sprint sessions as I would spending over double the time running. Just something for you to think about =].
For more information on sprinting, check out these sites:
Mark's Daily Apple - by Mark Sisson
Health & Fitness Solutions - by Michael Paladin
That Paleo Guy - by Jamie Scott (also source of male sprinter/marathoner image)
Motor City Crossfit (source of female sprinter/marathoner image)
Saturday, May 7, 2011
You Are Your Own Grand Experiment
I could start this blog telling you what I think you should eat. I could tell you how I think you should train. I could even tell you how I think you should sleep, think, and interact with your loved ones. But that's not my ultimate goal here.
I had a discussion with my instructor last night, and he said something more profound than he probably meant it to be: "Anyone can give you advice based on their opinions...but their experiences are worth listening to."
While there are a few things we don't agree on (him being a bodybuilder and I being mostly anti-bodybuilding), this is one thing I do agree with. Wholeheartedly.
As I said, I could start this blog like all the others: You should eat this, not that. You should train this way, not that way. But I'm not here for that. I'm here to speak my experiences, in hope that it will help those who are open to listen to them. In future posts, I plan on providing information regarding diet (what I have found that works, and what I'm experimenting with and researching), exercise (all based on my experiences), and many random lifestyle topics such as sleep, daily habits, zen, hobbies, etc. etc. etc.
I will share what works, or has worked, for me. But that doesn't make it gospel that should be followed. I teat myself as my own grand experiment. I don't recommend anything to anyone unless I've tried it and been successful with it. You are no different. Research. Learn. Experiment. A lot. And never lose your hunger for knowledge! Learn what works for you, instead of just doing the same thing because some "health authority" told you it's the best! It may not be the best for you!
To make a long story short, I want to share my experiences and some of my opinions with you. But take it with a grain of salt and do the research.
I promise you will be all the better for it.
I had a discussion with my instructor last night, and he said something more profound than he probably meant it to be: "Anyone can give you advice based on their opinions...but their experiences are worth listening to."
While there are a few things we don't agree on (him being a bodybuilder and I being mostly anti-bodybuilding), this is one thing I do agree with. Wholeheartedly.
As I said, I could start this blog like all the others: You should eat this, not that. You should train this way, not that way. But I'm not here for that. I'm here to speak my experiences, in hope that it will help those who are open to listen to them. In future posts, I plan on providing information regarding diet (what I have found that works, and what I'm experimenting with and researching), exercise (all based on my experiences), and many random lifestyle topics such as sleep, daily habits, zen, hobbies, etc. etc. etc.
I will share what works, or has worked, for me. But that doesn't make it gospel that should be followed. I teat myself as my own grand experiment. I don't recommend anything to anyone unless I've tried it and been successful with it. You are no different. Research. Learn. Experiment. A lot. And never lose your hunger for knowledge! Learn what works for you, instead of just doing the same thing because some "health authority" told you it's the best! It may not be the best for you!
To make a long story short, I want to share my experiences and some of my opinions with you. But take it with a grain of salt and do the research.
I promise you will be all the better for it.
Monday, May 2, 2011
A Little Note
Due to my school and work schedule, my posts will be erratic. Please stay tuned and bear with me, I promise the information will be worth the occasional wait!
Welcome!
Allow me to introduce myself for a moment.
My name is Joshua Vernier, and I am in the process of becoming a personal trainer. This blog is going to be many things including a personal journey log during my 15 months of schooling, diet log, and activity log. Most importantly, this blog will be a platform for me to disseminate crucial information for those who want to lose weight, improve performance, eat right, and live a healthier life.
So I say Welcome! and stay tuned!
My name is Joshua Vernier, and I am in the process of becoming a personal trainer. This blog is going to be many things including a personal journey log during my 15 months of schooling, diet log, and activity log. Most importantly, this blog will be a platform for me to disseminate crucial information for those who want to lose weight, improve performance, eat right, and live a healthier life.
So I say Welcome! and stay tuned!
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