A recent study in the Journal of Strength and Conditioning studied 450 men and women engaging in a fitness program, for an average of 3 times per week. Participants were divided into two groups. Both groups were given the exact same 3 month program to follow. The goal was to look for both body fat reduction and strength gain. However, group 1 (control group) as given no additional help other than the program, while Group 2 was given one personal training session per week and an email every day. Do you know which group saw better results? I bet you can guess.

The control group lost an average of 4.6lbs in 3 months and gained an average of 6% in strength. However, the group provided with support and accountability lost an average of 11lbs in 3 months and gained an average of 15% increase in strength.

This is astounding! If you think you’d like to more than double your potential results for as little as $24-$49 per week (1 semi-private session and an email/accountability program), then take advantage of this program offer. Semi-private sessions fill up quickly: Reserve your spot before the holiday rush sets in.

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The answer to body change is to challenge the muscular system to a great enough degree to force a chemical and eventual physical change. Strength training with enough tension on the muscular system will force different energy systems to activate and burn more calories and eventually raise your base metabolism so you burn more calories at rest and during activity. So, that same 1-2 hour walk around the mall now becomes more energy productive!

Watch this video to see exercises to improve mobility and excite metabolism. The body is not complex when broken down biomechanically. The knee only bends one way! That’s pretty simple. It also is mainly designed to work with the hip joint – what does that mean? Well, it means we are meant to squat and lunge. Do you expect to sit down and stand up for the rest of your life – well then you better plan on squatting correctly. I have clients tell me all the time, that squats are not good for their knees. The first thing I ask is to show me their squat. Guess what, the way they are squatting would hurt anyone’s knees. There’s where things become a bit more complicated. Watch the video for cues on squat mechanics and pay attention to any tight muscles or limits in flexibility. Pushing too far past those limitations too quickly is what leads to potential injury.

If you have not had a mobility check by a certified trainer – especially one with a background in biomechanics, then please seek out an assessment. Our 30-min assessments can help point out issues that may be masked or overcompensated by other less proper movements.

What is a TRX?
The TRX is a set of non-stretch straps that can be hung from your gym’s pull-up bar or Smith machine bar, a swing set bar outside, or a door (with the door anchor).  The straps are adjustable so it makes it easy to work-out your whole body.  Because the TRX allows you complete freedom of movement, you can do both single-plane movements (like on nautilus equipment) and multi-planar/3D functional training (like in real life). Improve your fitness and see results with this portable suspension trainer.

Who Can Use a TRX?
Anyone can use the TRX straps, regardless of fitness level.  You can work at the speed or intensity that works for you. Suspension training can be incorporated into your training program regardless of your goals.  The TRX is a great tool for improving strength, cardio, flexibility, and balance.  Basically, if you want something different and fun, the TRX is for you. 

A BW-PT personal trainer would be happy to answer any questions you have about TRX training. Email a BW-PT trainer at contact@bw-pt.com. 

Visit the free TRX Video Library. If you scroll to the right of “Testimonials” and click on “Upper Body,” “Lower Body,” or “Core,” you can view free videos that teach TRX exercises.
http://www.trxtraining.com/trx-resources/trx-exercise-video.php

 Check out this video of US Soccer team players training with the TRX.
http://youtu.be/ApzANkg8mWE

Muscles are composed of different types of fibers that are recruited depending on the speed and intensity of the movement. Fast and heavy workout movements, such as jumps and heavy weights recruit ‘fast-twitch’ muscle fibers, which eat sugars. It’s equally important to recruit ‘average’ and ‘slow’ fibers to build endurance, improve circulation and increase muscle fiber size.

Varying your repetition range and adjusting the weight accordingly will stimulate every type of muscle growth.  Vary your workouts to include movements that involve heavier weight and fewer repetitions as well as movements with lighter weight and higher repetitions. Also, try interval workouts to recruit ‘fast-twitch’ muscles. Interval workouts include exercises that don’t count the number of reps; you simply keep going until your time is up. For example, you might set 30 second intervals in which you are doing a series of exercises such as side lunges, mountain climbers, squat jumps, then slow down with more deliberate strength motions like push-ups, deadlifts or rows.

 Muscle fibers run in several directions, so it’s important to work the muscles at different angles to get full muscle contractions. Don’t rely on the same ‘tried and true’ exercises that you revisit for every workout. For example, the following exercises focus on fully recruiting the pectoral muscles (as well as muscle groups in the arms and shoulders) by working the muscles at different angles: barbell bench presses, dumbbell presses with elbows in close to body, incline bench presses, and decline pushups. That being said, allow the body to practice motions for muscular and neurological mastery. Dan John, well known strength coach, says, “if it’s important, do it everyday”. This does not mean bench every day because recovery is important. It simply means if pushing motions are deemed important to your goals, do them often!

The number of sets and repetitions for each exercise will vary depending on your goals and the weight used. One general rule of thumb is to think about the total volume you can handle in a given session and then even a given week. Top level athletes might squat for 75 reps each week. That’s 3 days of 5 sets by 5 reps. That’s alot of squatting! Think about your goals, what needs to be prioritized (done often) then fill in the set/rep scheme accordingly. Often it’s not necessary to do many sets of an exercise if the same muscle groups are being used in another exercise.

We recommend doing multi-muscle movements towards the beginning of a workout and movements that focus on a single muscle later in the workout. You could do a few sets of a squat to press movement earlier in a workout and then do less demanding and more neurologically simple excercise  later in the workout.

If you have questions about resistance training, contact one of the BW-PT trainers. We are happy to answer any questions and to help you deve 

In addition to increasing strength, preventing injury and  improving life and sport performance, building muscle is an essential part of controlling body fat. Muscle building exercises such as weight or resistance training speed up your metabolism so that you burn calories more efficiently. So, how do you build muscle the smart way?

Muscles are composed of different types of fibers that are recruited depending on the speed and intensity of the movement. Fast and heavy workout movements, such as jumps and heavy weights recruit ‘fast-twitch’ muscle fibers, which eat sugars. It’s equally important to recruit ‘average’ and ‘slow’ fibers to build endurance, improve circulation and increase muscle fiber size.

Varying your repetition range and adjusting the weight accordingly will stimulate every type of muscle growth.  Vary your workouts to include movements that involve heavier weight and fewer repetitions as well as movements with lighter weight and higher repetitions. Also, try interval workouts to recruit ‘fast-twitch’ muscles. Interval workouts include exercises that don’t count the number of reps; you simply keep going until your time is up. For example, you might set 30 second intervals in which you are doing a series of exercises such as side lunges, mountain climbers, squat jumps, then slow down with more deliberate strength motions like push-ups, deadlifts or rows.

 Muscle fibers run in several directions, so it’s important to work the muscles at different angles to get full muscle contractions. Don’t rely on the same ‘tried and true’ exercises that you revisit for every workout. For example, the following exercises focus on fully recruiting the pectoral muscles (as well as muscle groups in the arms and shoulders) by working the muscles at different angles: barbell bench presses, dumbbell presses with elbows in close to body, incline bench presses, and decline pushups. That being said, allow the body to practice motions for muscular and neurological mastery. Dan John, well known strength coach, says, “if it’s important, do it everyday”. This does not mean bench every day because recovery is important. It simply means if pushing motions are deemed important to your goals, do them often!

The number of sets and repetitions for each exercise will vary depending on your goals and the weight used. One general rule of thumb is to think about the total volume you can handle in a given session and then even a given week. Top level athletes might squat for 75 reps each week. That’s 3 days of 5 sets by 5 reps. That’s alot of squatting! Think about your goals, what needs to be prioritized (done often) then fill in the set/rep scheme accordingly. Often it’s not necessary to do many sets of an exercise if the same muscle groups are being used in another exercise.

We recommend doing multi-muscle movements towards the beginning of a workout and movements that focus on a single muscle later in the workout. You could do a few sets of a squat to press movement earlier in a workout and then do less demanding and more neurologically simple excercise  later in the workout.

If you have questions about resistance training, contact one of the BW-PT trainers. We are happy to answer any questions and to help you develop your training program.

This core circuit is best used as a finisher to a strength workout. Use a moderate sized dumbbell or kettlebell and focus on tightening the core musculature – keep abs “impact ready” not sucked in! And, don’t forget to keep your glutes squeezed – that locks your pelvis in on the other side!

Do 1 to 3 sets of 5 reps. One set includes all movements below, done five times on one side and then the other. For example, you may start with the weight in your right hand and do five renegade rows, five single track presses, five overhead lunges and five windmills, then switch the weight to your left and repeat.

Renegade Row Start in plank position with legs slightly wider than hip-width. Hands should be in line with shoulders. Keep body in line with hips facing ground. It’s important not to rotate your hips when rowing. Raise weight keeping elbow close to body.

Single Track Press Put your right leg forward sharing your weight with the left knee. Your knee and heal should be in line. You can put the arm without the weigh out for balance. When the weight is in the rack position, keep your elbow forward with palm facing inward. Turn palm to forward facing position while pressing upward.

Over-Head Lunge Keeping the weight in the overhead press position, step backward into lunge position with your opposite leg.

Windmill Keeping the weight in the overhead press position, stand in a wide legged stance. Arms should be in the 12 and 6 o’clock positions. Lean sideways and downward following the path of your bottom arm to mid calf. Keep a slow and steady pace. Bend the leg you are leaning toward and push the opposite hip outward for balance and form. Keep your neck in line with your spine, looking up towards the weight. Weight remains at the 12 o’clock position.

“At this point I should give you a training tip to really boost your pressing abilities but instead I will give you a tip that will boost EVERYTHING you do, be it pressing, squatting, deadlifting- you name it! Get a coach. Get a coach that can provide you feedback on what you do. A coach that will specifically take the skill you are working on apart and provide constructive feedback on each and every little segment of the movement you are practicing. Right now you might be thinking: ” Is that supposed to be the big training tip? Of course! Everybody knows that…….blah blah blah…” Well, how many of you are actually doing it? How many of you are actually spending money on proper coaching? Not just occasional coaching but ongoing frequent and structured coaching? My guess is that it is not the majority of you and that is OK. Just remember that if you want to be way above average you have to have a coach. The best athletes in the world have coaches so why shouldn’t you?

Oh yeah, one more thing: If you are wondering if the program template outlined in Perfecting the Press! will work for pullups and pistols as well I can tell you that I utilized the exact same template to get me to a double Beast dead hang pullup and and 64kg pistol.”

http://www.dragondoor.com/articles/behind-perfecting-the-press/?CategoryId=19&pg=2

Getting a coach is key. I have olympic weightlifting coaches and have several strength collegues that I rely on. I need to rely on them more! I have some pretty significant personal goals to achieve this year, both physically, in business, and personally. I have partnered with coaches in all three areas – Have you?

Learn how to Finally Achieve Mind Blowing Strength and Fitness Only Training on the Weekends in This New DVD Offered by BW-PT

Order Get Strong, Olympic Style now, for just $24.95, through the BW-PT Store

With Get Strong, Olympic Style you will choose 1 Olympic variation and one strength movement for each session on Saturday and Sunday. During the week, just carve out 1 day of a 20-25 minute movement and fitness workout. THAT’S IT!

“Journaling is the #1 habit of those who have successfully lost weight and kept it off. It is also the #1 thing I ask of clients when we start working together. I encourage my clients to journal because it creates accountability. Journaling makes clients rethink their food decisions. If they have to write down (or tell me) that you ate a Dove bar or 1/2 jar of peanut butter, they hesitate and think twice. I also see journaling like a food budget — you need to know how much you’ve spent in order to stay under budget.” -Koren Barwis, Live It Coaching, LLC (www.liveitcoach.com).

Since the goal of dieting is to consume fewer calories, accurately tracking calories is vital. Tracking what you eat and the quantities eliminates guess work. Many people lose track of what is eaten and underestimate calories consumed. And of course it’s easy to cheat a little when you don’t have to actually write down what you’ve eaten. Journaling keeps you accountable.

Most of us have a ‘weak point’ in our day. Suddenly at 3pm you might crave a snickers bar and cupcakes. Or you might pine for a pint of chocolate ice cream after dinner. These cravings could be due to low blood-sugar levels, emotional triggers, or to bad habits. A daily food journal can help identify these triggers and habits, allowing you to combat them with healthy snacks and better eating habits.

There are many different ways to food journal. Simply jotting down foods eaten in a note book can provide you with needed accountability and trend information. Also, there are several free online services that help you count calories while journaling. Myfitnesspal.com and Loseit.com are two free online services that help you easily record daily foods and exercises. These online services also offer mobile applications that synchronize with the web application, allowing you to keep up your journal while on the go.

“I use LoseIt and love it. It is convenient, quick and simple. I also like the social aspect, allowing me to have a network of support. The phone app is especially useful. But utlimatley, I have clients use whatever tracking system that works for them — online, paper, heck even photo journaling.” -Koren Barwis, Live It Coaching, LLC (www.liveitcoach.com).

I believe it was an informal group because the trainer himself was working out with the group. He simply told everyone what they were going to do next, counted out loud, and made sure each participant stayed on task.

He was very good at managing the crowd, keeping his energy high, and maintaining everyone’s focus and intensity.

However, I couldn’t help but notice that they did a TON, just during the 40 mins I was there. They had already started when I got there, so who knows how long they had been at it before I noticed them. And then even as I was finishing my training session, two of the group participants decided to do more lifting.

The whole experience got ME TIRED. The energy systems, the neural system, and realistically the mental focus that we have do not operate for very long periods when asking the body to do such hard work.  

Their workout was obviously a body part split, focusing on shoulders for that day. I was exhausted just thinking that this is what they might do for all their body parts – that is – they do another hour to hour and a half for 5-6 days per week?!

How can one get strong, get big, or change metabolism with so much work!!?? The body changes and improves during recovery. Certainly intensity and consistency are important, but these are not measured by hours spent in the gym. Not to mention – there has to be a better way! (There is – read about it at http://www.bw-pt.com/programworkshop.html)

This group did seated BB military press, plate upright rows, supersetted with DB lat raise. Then they did heavy alternating DB front raise, followed by more burn out sets of DB single arm overhead raise. I then later saw them on the shoulder press machine doing presses. The order is out of whack and again, the total volume is daunting!

I did not catch more because I tried to maintain my focus for my training, and certainly have no idea their total rep/set scheme. I did catch that they mostly did 10′s and lifted weights that seemed way too light to stimulate real growth or metabolism (the 250lb trainer was only military pressing 95lbs). How could he press more when his shoulders had to be gassed the entire hour!

All this notice ties into the main reason why I feel that proper program design is important – so important it should be the major focus of every trainer. It’s not about leading a workout that will get clients tired; it’s about getting clients results.

I asked one of the participants what his main goal was – he said to cut up and to stay fit.

I then made a quick non-offensive comment to the trainer – who wanted to compete in bodybuilding shows and first wanted to get as big as possible. (LIFTING 95LBS on press and with so many other exercises and sets?) He is hopefully coming to the workshop after our discussion.

I am sharing this brief story because I am disheartened at this trainer’s approach. I saw that his energy and passion for helping people was through the roof, but his skills in program design were seriously lacking. It is in part the fault of the fitness industry’s misprioritization of education points through the certification process; but it is also the fault of the individual trainer. Even most bodybuilding magazines lean more toward proper set volume as more research studies become conclusive that recovery and appropriate stimulus response are way more important that just muscle exhaustion.

The program design workshop is geared around helping trainers think through the science of the neuro system and how it relates to changing the muscle cell. Whether the goal is strength, size, or a higher metabolism (Hint – they are all related).

Read more about the Program Design Workshop, watch the video, etc. at

http://www.bw-pt.com/programworkshop.html

The last day to get the $200 discount is tomorrow – 3/18

After that – there is a two part payment plan.

Pay $139 in March

Pay $139 in April

CEU’s are for NASM, ACE, and NSCA

The benefits will be to hear from 3 of the leading trainers and coaches in our area

Darius Gilbert, RKC and national contributor to blogs and workshops of Dynamic Solutions

Lisa Reed, MS and IFBB Pro and star of Reediculous Fitness TV Show of Lisa Reed Fitness

Brian Wright, MS and National Presenter for Power-Systems, NSCA, and NASM of BW-PT