Center Of Balance Fitness & Wellness

Outdoor Exercise

noreply@blogger.com (Ronald Lelko) — Tue, 01 Mar 2011 22:08:00 +0000

After putting in 9 hours of work today, I needed to get my training in, but going to the gym was not going to cut it. As I sit at my desk, trying to get motivated, the sun and outside 40's were calling my name. I thought to myself, what a great day to get outside. So out I went to chop wood for a hour and a half.

As I started to chop the pile of wood in my backyard, I noticed how my energy level had gone through the roof! I was moving right along. Before I new it, I was in my t-shirt dripping with sweat. By the end I felt like I had a great workout.

Chopping wood is a full body exercise. If you really break the motion down, you will be working your hamstrings, quads, shoulders, back, core, forearms and many other muscles. You can also work on your cardiovascular if you keep up a good pace.

So many of use during this time of year have a hard time being consistent with our workouts. This is the time to think outside the box and do something outdoors. Even as the weather gets nicer we can still be creative with our workouts and do not have to do the traditional and sometimes boring routine.

So get off your butts and go outside for your workouts! See my Y-Tube video of chopping wood.

Why Buy Organic!

noreply@blogger.com (Ronald Lelko) — Tue, 22 Feb 2011 01:26:00 +0000

How do we truly know what we are eating?

With the farming industry more worried about how much and how big their bumper crops are, they do not care how the methods they achieve this by affect the foods that we eat. Next time you go to buy or eat that piece of fruit or veggie, think about how many chemical were used to grow that food.

I hear it all the time, I washed the food. What about the chemicals the food absorbed? Are you truly getting the food cleaned?

The best way to make sure you are eating clean food, buy organic. It costs a little more, but the food tastes better and you know that it is clean.

Go to this link (http://shine.yahoo.com/channel/food/10-dirty-fruits-and-veggies-2451593/) to find out the 10 dirtiest fruits and veggies!

Ronald Lelko

Indo Board Training

noreply@blogger.com (Ronald Lelko) — Mon, 08 Feb 2010 15:21:00 +0000

We can all remember growing up running around the neighborhood playing football, basketball, baseball, block chase or many other activities related to being active. As we get older, we move away from being active due to time restraints, job, and what ever excuse we can come up with. But what about those people that workout all of the time? Are they doing what is best for them and their body.

We see it all the time gyms filled with people on the cardiovascular equipment and weight based machines. My question to them would be, outside the gym when do you try to lift or move something by first sitting or lying on a stable surface? NEVER! We are always moving and lifting in an unstable environment. Why then do we train in an stable environment? If you want to improve your strength, power, range of motion, flexibility, agility and core, you need to stop using machines!

A great tool, that is fun to play with at any age, is Indo Board Training. The Indo Board forces you to use your body the way it was intended, as one well functioning unit. Just by using the board 3 times a week for 10 minutes you will see improvements in all aspects of fitness. Give it a try, it is harder than you think. Make sure to heed the warning on the board.

Standing

Squating up and Down

Squat and Hold

DMC Introduction

noreply@blogger.com (Ronald Lelko) — Sat, 06 Feb 2010 19:15:00 +0000

About a year ago John Davies (Founder of Renegade Training) developed a cutting edge training system called DMC. The DMC training program, whether you are an athlete or fitness enthusiast, will help increase range of motion, flexibility, strength, power, core, and stability. Who would not want all of that out of a program?

The only problem that I came across was that the program was too hard for many of my clients and athletes, due to the lack of core strength and muscular tightness in the anterior part of the body, so I had to find a way to lay down a foundation. Once the foundation has established I could then start my clients on phase one of the DMC program.

Here are pictures of the static holds and modifications. Each static hold should be held for 30 seconds and done 3 to 4 times a week. Once you are able to hold for 30 seconds increase time to 45 and then 60 seconds. Once you are able to complete you are ready for DMC phase 1.

Workout:

Bridge

Table

Plank

Side Plank

Horse

Superman

Bridge:

Table:

Modification 1

Plank:

Modification 1:

Side Planks:

Modification 1

Modification 2

Horse:

Superman:

Modification 1

noreply@blogger.com (Ronald Lelko) — Sat, 30 May 2009 17:07:00 +0000

Hartford Half - Week #1 Training Beginners

6/22 - 6/28

Week #1

Workout #1

Tunrover Drill - 5 min easy warm-up in HR zone A
Then 5 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
5 min easy cool down.

Workout #2

30 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

Cross training - 30 min. aerobic activity - anything but running.

Workout #4

Long Run - 45 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

Advanced Workouts

Week #1

Workout #1

Tunrover Drill - 5 min easy warm-up in HR zone A
Then 10 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
5 min easy cool down.

Workout #2

45 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

Cross training - 30 min. aerobic activity - anything but running.

Workout #4

Long Run - 60 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

noreply@blogger.com (Ronald Lelko) — Sun, 24 May 2009 13:08:00 +0000

5/24/09 Workout

Did not want to workout today. Worked out in the yard all day

yesterday sucked the life out of me, but it must get done.

Dynamic Range of Motion
Rope Work
Squats Back
Power Snatch (Hang)
Pull Ups
Clean Hang Pulls
Bent Over Rows
Side Lunges
Straight Leg Dead Lifts
Crows Twist
Dum Curls
Core
Stretch

Although I did not want to workout, I feel great and am very glad

that I pushed myself too. Some people think that it is easy for

trainers to stay in shape, but even for us we have to push ourselves

to do the workouts.

I wish everyone a great Holiday weekend.

Ronald Lelko

Owner of Center of Balance

ronaldlelkopt@att.net

860-316-8723

noreply@blogger.com (Ronald Lelko) — Sat, 23 May 2009 11:20:00 +0000

Hartford 1/2 - Training

Well, let the games begin. The Center of Balance is having sign ups for the Hartford 1/2 in October. Mike Mariano (Ironman Athlete - Owner of Center of Balance) is putting together a training program for all of the people that sign up ($200 value). Thanks Mike!!! All of the owners of the Center of Balance (Mike, Bob, myself, and Derek) will be training and running along with you. If you have already signed up, the program will start the first of June. You can sign up at the front desk or just contact one of use and we will sign you up.

I have started early because there are a couple of my clients that have signed up and I want to kick their butts. I will be posting the workout for the week, along with the workout that I will be doing. I hate to run, so I will be modifying Mike's workout to fit my needs and interest. Sorry Mike. Check out the blog every day or week to see the training schedule. Here is what I did today. Have fun and listen too your body.

5/23/09

Range of Motion
30 minute run
15 minute stretch
45 minute stretch @ night

Ronald Lelko

Owner Center of Balance

ronaldlelkopt@att.net

860-316-8723

Doctors & Squats

noreply@blogger.com (Ronald Lelko) — Sat, 23 May 2009 01:12:00 +0000

Doctors & Squats

Has a doctor ever told you that you should stop doing squats because you will hurt your knees? As a trainer I have had multiple clients tell me that this is exactly what the doctor has told them due to their bad knees. My response to them was to go back to the doctor and ask them how they are going to get off the toilet or get up from a chair or couch?

Yes, squats are bad for you if you do them the wrong way, that is why you should seek a good personal trainer who can teach you how to perform squats in a safe way. Many, if not all, people that experience pain in the knees are doing the squats wrong and have week knees and leg muscles. Squats when done right can strengthen the muscles around the knees and the other leg muscles. I have had several clients who have had bad knees and have stayed away from squats. Some of these clients before they came to see me had problems performing daily activities. By strengthening the muscle around the knees all of these clients were able to perform squats and live a better quality of life.

Squats are not very hard to do right. There are a couple of key points to look for when doing a squat.

Feet are roughly shoulder width apart, with your feet straight ahead or slightly turned out.
Looking straight ahead.
Keep good back pasture with scapula retraction.
Drive hips back through entire motion.
Keep core tight.
Do not allow the knees to travel past the toe box.
Inhale on the down movement.
Exhale on the up movement.

See my article on how to do squats:

http://cobfw.com/index.php/education/exercise-library

Night Time Eating

noreply@blogger.com (Ronald Lelko) — Mon, 16 Feb 2009 17:34:00 +0000

Many people are afraid to eat at night because they have been told that the food will be stored as fat. This is false! The over consumption of carbohydrates and other foods during the day is what is stored as fat. With this in mind, make sure that you are eating equal to or 500 calories under your total calorie limit for the day. These calories should be eaten at regular intervals during the day.( ie. 3 meals a day or 5 to 6 meals a day.)

Remember the 5 p's. Prior planning prevents poor performance. You will see great success if you plan out your exercise and eating for the day and even the week.

noreply@blogger.com (Ronald Lelko) — Wed, 19 Nov 2008 12:13:00 +0000

Work Out of the Day:

3 Rds for Time:

400 meter run

21 Kettle Bell Swings ( 55 lbs)

12 Pull Ups

Belts, Belts, Belts

noreply@blogger.com (Ronald Lelko) — Wed, 27 Aug 2008 10:19:00 +0000

We have all seen it in the gym, the group of people that are still using belts to support their back when they lift. Does this really help support the lumbar area when lifting? I am afraid not. Research has shown that there is no benefit to wearing a belt (lumbar support) while lifting weights. In fact the belt will give you a false sense of security when lifting heavy weights. This in itself will lead to injury because you are lifting heavy weight which the body can not handle.

Take the belt off and lower the weight. Remember it is about form, not how much you can lift. You will see better gains when you lift with correct form. If you want to strengthen your back to lift heavier weights work your core. (Plank, Side Plank, Horse Raise, Supermans) Please put the belts away and save them for holding up your jeans.

Enough is Enough

noreply@blogger.com (Ronald Lelko) — Wed, 13 Feb 2008 20:11:00 +0000

With what is going on with baseball (not to mention all of the other sports) and the abuse of steroids, when is enough, enough. When are these role models going to live up to their billing? Who is going to step up to the plate and start to act like a responsible adult? When are the commissioners of the professional sports going to take control and stop steroids, drugs, and criminal acts?

Yes, not all of the professional population is using enhancement drugs, using drugs or doing criminal acts. But, why are they not saying something and trying to change what is going on. They should not be turning a deaf ear to what is going on.

These athletes have to understand that the youth of America follow their every move and look up to them. Research has shown that the increase of enhancement drugs is on the rise among young athletes. I believe that this is the case because many of the professional athletes use enhancement drugs and it is accepted and not looked down upon.

As sports enthusiasts we need to do something about this, but what can we do? Maybe we can stop feeding their addiction by not paying the money to go see them play. Stop watching them on TV. Show them that we are not going to accept these irresponsible acts. Maybe the league needs to make tougher guidelines with regards to the use of enhancement drugs, drugs, and criminal acts. All I know, I think that I am not alone, is that something has to be done.

Renegade Certification Weekend

noreply@blogger.com (Ronald Lelko) — Mon, 11 Feb 2008 01:10:00 +0000

To John, Grant & Renegade Crew,

Yet another jam packed certification weekend. John and Grant you always step up to the plate and hit it out of the park, without the use steriods. Thanks for making all of us the best we can be as trainers and individuals in life. (John - I am trying to type relaxed.)

To all of the those thinking about becoming part of the Renegade Training Team, if you do not join it will be the mistake of your life. But, if you are not ready to make the commitment then do not bother.

What is Fitness?

noreply@blogger.com (Ronald Lelko) — Thu, 24 Jan 2008 19:53:00 +0000

What does Fitness mean? Who is considered fit? Is it the runner, lifter, swimmer, skier, or bodybuilder? I had someone the other day come up to me and ask if I could help them out with their workout. I said of course and I proceeded to talk about his goals. One of his goals was to become fitter. After establishing his goals I proceed to do an evaluation. From this evaluation one glaring weakness popped out, his lack of Range of Motion and Flexibility. We then moved onto the lifting part of the workout but every lift that I tried to do with him he could not do correctly because of his, should I say, none existent Range of Motion and Flexibility.

I talked to him about the importance of having a well balanced training program and explained to him the Renegade Wheel of Conditioning. Working out is just not about lifting weights and cardio. As a professional I recommended him to stop lifting for a month and work on his range of motion and flexibility. Of course he did not like my answer and was quit mad.

To me and the Renegade principal, a person who is fit is someone who is balanced in all areas. These areas include Range of Motion (Static), Range of Motion (Dynamic), Agility, Linear Speed, Strength, and Work Threshold. (John Davies, Renegade Training) If any of these areas are deficient problems will arise.