Ruslan Kedik - Fitness Professional

NEW Article - Protein Paranoia

2008-09-22T09:08:00.000-07:00

Protein is essential! We evolved on this macronutrient.
The human species continues to exist because of our ability to survive and adapt. Diet is crucial to any species' survival, and for humans, it has always been protein that kept us not only alive, but strong and healthy, during the rough times.
Anthropological studies show humans evolved on very basic diets consisting of little more than lean meat, bone marrow (as a source of DHA-essential fat), and some plant-based foods. As simple as our diet was so many years ago, it is probably still the ideal for today: both protein and fat is essential to the human body, and to the development of the human brain. Although we do want to include a variety of carbohydrates such as vegetables and fruit in our modern diets (and should, daily, for their rich supply of vitamins and minerals), if we had to, we could survive just fine on protein and fats for the rest of our lives. And by fine, I mean we would not only survive, but be healthy and lean, and likely able to eliminate some of the common health issues we suffer from today.

To continue reading please go to my web site http://www.ruslankedik.com/shownews.php?id=12

Eliminate Alcohol Consumption for Fat Loss!

2008-06-27T07:09:00.001-07:00

Alcohol consumption is a major obstacle to fat loss. I don’t know how much diet and exercise effort goes to waste every weekend when you have that wine or beer. If you’re serious about your health and body composition goals, then you need to eliminate your drinking until you get to your goals. Once you’re there, you can afford to play around with how much you can have and monitor yourself so that you don’t end up gaining all your weight back. The biggest mistake that I see people make is allowing themselves to drink on the weekends. That's like a smoker who is trying to quit while allowing himself a night of smoking every week. That's not how you quit. It just doesn't work, and drinking every Saturday is not how you lose fat. I don’t mind if you have an alcoholic drink on special occasions, but I do mind it if it happens to be every weekend.

Click here for more nutritional advice.

Cell Phones Zap Your Brain!

2008-06-25T12:51:00.000-07:00

Many people think that I’m behind the rest of the world when it comes to technology, all because I decide not to sign my life away to a cell phone or a blackberry. Reason being is that I really enjoy being in control of my life and not having my self available 24-7 for conversations that can wait. Here is another reason as to why I choose not to have a sell phone on me.

Now imagine your brain :)

TRAINING YOUR TRAPS!

2008-06-22T09:48:00.001-07:00

Today, I was approached by a member wanting to know, ‘what is the best way to blast your traps?’ I knew before I answered him that he wouldn't be impressed with my response, but I went ahead and gave him my two cents.

My answer? HEAVY DEADLIFTS. As I suspected, the young man seemed to expect a different response. “Well…. what about shrugs?” he asked. I then asked him how long has he been doing shrugs for now and what type of gains has he made using such isolated trap raises. He didn’t have anything to say to that, thanked me, turned around and went on to load a BB in the squat rack for more shrugs.

Here's the point: think of guys like bodybuilding legend Ronnie Coleman, who had a very impressive set of traps, or Johnnie Jackson, who looks like he’s got something growing out of his neck. Both of these athletes have something in common. Can you guess what it is? Both Ronnie and Johnnie come from power lifting backgrounds. They have some pretty impressive numbers as far as poundage goes, and they deadlift. They deadlift heavy! So if two of the best bodybuilders in the world don’t shrug to get those traps, why not learn from the best?

Next time you want to ‘isolate’ a muscle and do countless numbers of sets/reps of trap raises via grip in front then back, switching back and forth between bb’s and db’s, don't bother unless you really enjoy wasting your time. Try some heavy deadlifts instead. Not only will you add some size to your traps, but you’ll also improve the rest of your physique.

Magnificent Mobility ?

2008-05-26T17:27:00.000-07:00

There is nothing better then seeing a true pro do what 'he' does best! Michael Jordan-play ball, Ovechkin skate and shoot the puck, Popov swim the 100m Freestyle, Ali skip around the ring...

This guy is unbelievable!

Age is nothing but a number!

2008-05-15T19:34:00.000-07:00

Dara Torres is a swimming icon and is considered to be one of the greatest swimmers of all time. Now a mother, and at age 40, Dara is back in the pool full throttle and is better than ever! Racing women young enough to be her daughters, she’s a contender for Olympic gold in 2008 at the Beijing Olympic Games.

I love stories like Dara's; they prove that age is nothing more then a meaningless number. Most of us have been conditioned to believe that, with age, we shouldn’t be doing certain things – or better yet, that we can't do things like challenge our bodies. These negative attitudes are projections of how 'society' feels we should be as we enter and progress through different stages of our adult lives. If you ask me, it’s bull. This is something that I coach my clients on all the time: don’t let your age limit you in all that you can achieve!

Yes, you can be in the best shape of your life, in your 40s, 50s, 60s and beyond.
Yes, you can feel great and turn your health around for the better no matter when you start.

Why shouldn’t you be able to keep up with your 18-year-old son? Why shouldn’t you have a great physique? What’s stopping you – your age? I think not! Don’t ever let age stop you from doing things that you’ve always wanted to do and achieve.

Randy Couture is considered to be world greats MMA (mixed martial arts) fighter at age 45.

So, if you want to lose some fat, and get lean and fit, don’t use your age as an excuse for failure. Back up all your goals with behaviors that support your goals and start living at your potential NOW! It’s never too late!

Attention!

2008-05-01T06:08:00.000-07:00

Attention!

The 'Fitness Fortification' newsletter subscription service is now active! If you’re a fitness enthusiast, or even a couch potato with big dreams, I encourage you to sign up, free of charge, for this exclusive bi-weekly letter, stuffed with the training and nutritional secrets I use to help people achieve fantastic results. This letter will not be published online, and is available only to subscribed members. Don’t miss out on a great opportunity to learn from a true fitness professional.

Click here for more information.

Muscle vs. Fat which weighs more?

2008-04-14T13:48:00.001-07:00

I don’t know how many time I’ve heard someone say ‘muscle weighs more than fat’. Really? Which weighs more, a pound of rocks or a pound of feathers?

Don’t hurt yourself ;)

Muscle and fat weigh exactly the same, muscle being a much denser tissue than fat takes up less space on the body then fat does.

Scrawny vs. Fat

2008-04-02T20:31:00.001-07:00

Overweight people are often mass-characterized as lazy individuals who eat unhealthy food all the time. Is this true? Absolutely not!

While there are overweight people who may fit that description, it can also apply to those with a seemingly healthy body size. In my experience, when it comes to the nutritional component of health and fitness, one thing is for sure, and that is that no one is perfect. As a matter of fact, what is perfect? Are those people who constantly judge and comment on the health of others perfect? I think not.

Why then, is it that some of as are skinny and others are fat? Thin people often assume they are ‘healthier’ than their overweight counterparts because they make better choices when it comes to food and lifestyle behaviors. Popular culture and society reinforces this belief by perpetuating the misconception that anyone larger than a size 6 is lazy, unmotivated, unhealthy and plain and simple just doesn't care about themselves.

The truth is there are a number of factors, beyond calorie intake and time spent at the gym, that affect body size. In fact, most people, regardless of size, have very similar diets, adding credence to the idea that other factors may in fact be what makes some people fat while others stay thin. Consider the following questions:

● Why is it that if two different people on the same poor diet and exercise regimen manifest different problems (some gain weight, others don’t; some become diabetic and others do not, etc.)?

● Why do we see family members who are exposed to the same living environment, who adapt similar lifestyle habits, including nutrition, express their body image in different ways? For example, a brother who’s thin and a sister who’s overweight.

● Why do some college students gain fat in their first year of school while others maintain or even lose weight? Is it because the ones that gain weight are any unhealthier then those that stay thin? Do they drink and party more then the thinner kids? No! They all eat the same crappy food that’s convenient to cook, stay up late, work hard and party.

So why is it that even when diet and exercise are similar, some people end up gaining excess body fat while others do not? Are genetics to blame?

Unique Individuality

There are many factors that trigger one's body to hold onto fat, and these triggers are unique to each individual. So two people can be on the same diet yet respond differently to it. Two people can be on the same exercise routine, and one will progress and the other will stall. A significant element of how our bodies will respond to diet and exercise is our capacity to handle stress (emotional stress, nutritional stress, physical stress, etc.), which alters our hormonal profile and our ability to burn fat.

Unfortunately those people that tend to be more sensitive and prone to storing fat (for whatever reason) have to recognize that it’s something that they’re going to have to live with and manage. Comparing themselves to others or lamenting the fact such a burden is unfair is simply wasted time.

However, a predisposition to storing body fat does not condone someone to being overweight. With determination and a comprehensive lifestyle plan, which includes everything from stress management to individualized nutritional protocols and customized exercise programs, progress, and even a normal body weight is possible. Not tailoring lifestyle choices to manage the condition will hold you back, just as a diabetic not monitoring his sugar levels risks additional health problems. This is why we see so many people at our gyms who exercise diligently and don’t seem to lose weight, whereas others with more normal body fat storage tendencies can cut soda pop out of their diet and lose double digits.

Wrap up

Next time you feel the urge to comment on someone else's appearance or health, take a moment to think twice about what struggles they may face, and consider that your comments, however well intentioned, probably won't be helpful. Then take a hard look at how you might improve yourself – maybe an attitude adjustment is in order?

Cool Story

2008-03-20T16:33:00.000-07:00

Over exercising?

2008-02-22T17:56:00.000-08:00

Are you exercising faithfully but not seeing the changes that you want in your body image or your health? Did you know that you could be exercising too much? Too much exercise can actually hold you back from excelling physically and reaching your goals.

It’s hard to believe that exercising can be counterproductive in bringing about changes to your body and state of mind. After all, we exercise to relieve stress, we exercise to improve health and body composition, and we exercise because we know it’s good for us. How could all that exercise possibly be working against us?

Just like under exercising – not exercising enough, exercising too much (too frequently, too long, too hard, etc.) can be hard on the body. When you exercise, your body does one of two things: it ether re-builds or breaks down.

Re-building is your system's way of replenishing biochemicals as you use them. Every activity, from thinking to walking, uses up the chemicals in your body. If you are unable to re-build these chemicals at the rate they are used to support your lifestyle, then you are spending more time in a catabolic (broken down) state than in an anabolic (building) state. This deficit will eventually lead to illness, weight gain, depression, etc.

As good as exercising is, if you do too much of it, your body will break down instead of re-building itself.

The stresses of modern western society make it easy to spend the bulk of our time in a state of constant catabolism. We’re always on the go, emotionally stressed, drained of energy, deprived of sleep, or pissed off at the negative forces we face each day. One way of dealing with stress and everything else is exercise – and that's a perfect solution when done properly as part of an overall approach to stress management. But when you mix exercise like a strenuous spinning class or an hour on the treadmill with other stressors on the body, your system breaks down. By not managing your lifestyle, you’re not providing an environment that actually allows your body to re-build. By not giving your system a chance to re-build, you accelerate the process of aging while sabotaging your efforts to improve your body and health. This is why we see people going to the gym all the time, spending 6-8 hours per week exercising, but not loosing fat or gaining muscle as expected.

If you’re currently exercising or about to start:

Get enough sleep, at least 7 hours per night, to support your biochemical regeneration.
Cut your workouts into 30-45 minute sessions max. This includes your warm-up, cool down, etc.
Be careful with classes like spinning, hour-long aerobics sessions, and other super strenuous activities. Some of these are very stressful on the system and can lead to catabolism.
Try to do something relaxing every day; it can even be playing a recreational sport, as long as you enjoy it and have fun.

Training smartly is always fun and will keep you young and healthy for years to come.

Nutrition Success

2008-02-05T15:48:00.000-08:00

Nutrition, an easy, yet powerful way to stay on track!

I'm going to give you two tips that, as far as I’m concerned, are by far the most important variables when it comes to your nutrition. Eating food that is good for you is simply not enough when it comes down to supporting your health and body through nutrition; you need to develop a system around those choices that will be the foundation for continual success.

Do these two things and you will never fail. If you don’t do these two things, then you’re setting yourself up for failure.

Can you guess what it is I’m about to tell you?

Pre-Plan – you should always know in advance what it is you’re going to eat the next day. If you really get a hang of this, then you should have an idea of what will be on the menu for the next couple days. You should know when you will eat, what you will be eating, and how much you will be eating. Failing to plan is planning to fail, as the old adage goes. Isn’t it silly that we plan our vacations months in advance – we know when and where we’re going, what hotel we’re staying at, what bathing suits we’re going to wear, etc.– yet we have no clue what we’re having for breakfast tomorrow morning.

This brings me to my second tip:

Pre-Cook – I can not stress this one enough. Cooking ahead of time is a non negotiable task if you want to succeed in the game of, “I need to get in shape”. How many times have you hit the snooze button one too many times and ended up running out of the house hungry? Bad things happen when you skip breakfast! Likewise, if you show up for an 8-hour shift at work without food for lunch, those cookies on your co-worker's desk will call your name and the vending machine will temp you with its fatty treats. I think you see where I’m going with this. Pre-cook so that you have smart food ready to go when you need it. Take care of your meal preparation in advance, either before going to bed, or in the morning before heading out of the house.

Wrap Up:

You see, when you pre-plan and pre-cook your food, you can't fail. You won’t skip meals because you’ll have your food with you. You won’t have to go for lunch with Judi and eat crappy restaurant food. You will stay on track with your health and body composition goals. It’s that simple.

Making excuses and complaining about not having enough time in the day pre-plan and pre-cook just don't cut it. I’ve had university students working full-time jobs follow through on this, as well as single mothers that work full time and take care of their kids. Anyone can do this, and so can you. The trick is to make time for pre-planning and pre- cooking once or twice a week, and be consistent with it. Remember, you’re in control of your life; don’t let your life control you.

Flip that house

2008-01-29T09:37:00.000-08:00

Kitchen is not the only place that has to be sopped up with heavy artillery for success if you’re looking to improve quality of life, improve body composition or your overall health. Your sanctuary has to support your new lifestyle as well. Remember the rule that if the food is in your position, you will eventually eat it? Same goes for all the things that surround you on daily basis when you’re at home. You know how sometimes we say you are what you eat? Well I think that when you walk into a persons home, you can get a pretty good idea of what type of a character they are just by looking at what they surround themselves with for comfort and pleasure.

Things that make you sedentary, lazy and unhealthy:

You know that lazy boy eyeing you in your living room in front of that high def flat screen TV? How many hours per week do you spend in it?

Cable TV once you’re turn it on you wont turn it back off. Seriously do you get paid to watch re runs of friends and endless hours of hockey?

Tip:

Spend some time with family and friends. Go enjoy the game live a few times a seassn. It’s much more entertaining and you’ll get to mingle with some people.

Gaming Sets such as PS2 and Xbox, yes they’re fun for some of you, but moderation is key here. Just like cake it’s ok to have some, just save some for later?

Things that make you better:

Sexy furniture that looks great and is for the whole family. That lazy boy of yours has go to go, ask your wife!

Replace the cable TV time with some literature. Read some books, evolve man.

Replace some of that virtual gaming time with some reality time. Get out there and enjoy.

Spend time with family and friends, get active.

Client Testimonial

2008-01-22T18:01:00.000-08:00

"A little over a year ago I injured my back, the pain was unbearable. It hurt to put on my shoes, stand, sit for long durations, and you can forget exercising. I had been to 5 physio- therapists, 2 sport medicine doctors, and countless massage therapists. A year of all their efforts combined did not equal the improvements in strength, and pain relief that I now live with after training with Ruslan.

If someone asks me what I'm doing to get results in the gym I always say the same thing... Ruslan Kedik"

Bryan Hendin
Account Executive

Insanity

2008-01-11T12:38:00.000-08:00

I think it was Albert Einstein who once said, “The definition of insanity is doing the same thing over and over again and expecting different results.”

Now, think for a moment: how does this apply to you and your attempt to get into peak physical shape or improve your body composition?

What I see is people doing the same thing month after month, hoping to see positive results. Every morning, I see the same people on treadmills and stair climbers. In the evenings, I see the same people bench-pressing. What I don’t see is much improvement. Many of these people haven’t improved their bodies or health at all in the two years that I’ve been there.

If you started exercising (cardio) three months ago, and you’ve been going three times a week, and you’ve cut down on your calories, but you still haven’t lost any weight, then cutting down on your calories even more and doing more cardio will not do the job. Think about it for a moment. You’re doing the exact same thing that didn’t work the first time you tried it, except now you’re at a more extreme level.

If you haven’t seen any changes lately, evaluate your current program and modify everything that needs to be altered. This will probably include your nutrition and lifestyle habits. If something doesn’t work in four weeks then chances are it’s not going to work at all.

I believe that as long as you try, you deserve to reach your goals. Everyone should be able to have the body they want and be healthy and happy. If you’re not happy, don’t have the body of your dreams and don’t feel in top form, take a look at what you’ve been doing at the gym and at the kitchen table during the last few months -- and do the opposite!

Haven’t been eating your veggies? Eat lots of veggies.

Staying up late and getting only 5 hours of sleep? Go to bed earlier and get 10.

Doing a lot of cardio at the gym and no weights? Stop the cardio and do weights.

Now watch as your body and health change for the better.

Toning --What Women Want!

2007-12-29T13:16:00.001-08:00

Toning

The most frequent question I get asked by women is “what exercises should I do if I want to tone my body?” Some of the most common body parts that women want to tone are triceps (upper arm area), the mid-section (the “muffin-top” -- stomach and love handles) and of course the butt and thigh areas.

Here’s my input on Toning:

Muscle tone is a term that we use to describe a body part that has a minimal amount of fat covering lean muscle tissue. When a muscle is not covered by layers of fat, it will appear closer to its actual shape and therefore appears “toned.” The body part will have shape and definition to it and will appear healthy and strong. Some people consider a muscle covered by fat a “bulky” muscle. I just call it fat.

It’s important to note that it’s not the actual muscle tissue that gets fat and bulky, it’s the layer of fat around it that gives it that form. If your eating habits do not support fat loss, then no amount of exercise will help you achieve a toned look. It all depends on how much fat tissue you’re carrying and how much of it is covering your lean muscle tissue. But you do have to have some muscle -- the more lean muscle you have, with the least amount of fat covering it, the more toned your body will appear.

It’s also not about what exercises help you tone the body. It’s about the amount of body fat vs. lean tissue. Exercises to magically shape and tone your muscles are non-existent; the same is true for exercises that are supposed to build big, bulky muscles. This is just one of the myths that we’ve been led to believe.

The real way to achieve a tight, toned body is to make healthier choices in the kitchen and every time you pick up a fork. If you add resistance training to your regimen and some interval-based activities, such as sprints on the bike or in the swimming pool, you’ll get that toned body you want.

Invest Today – Reap Rewards Tomorrow

2007-12-21T10:28:00.001-08:00

Invest in your health today and you’ll get a huge return on your health tomorrow. By investing today, you reduce the risk of dying prematurely, you enhance the life you’re living today, and you’ll look and feel your absolute best.

Investing in your health is not the same as investing in the stock market. Getting a 10%-15% return on your stocks is nice, but it’s risky. It doesn’t begin to compare with actually feeling young instead of just wishing you where.

I’m not talking about a financial investment here. I’m talking about all the choices you’ve made and lifestyle habits you’ve adopted over the years. Five years from now, will your choices have a good rate of return or will you be facing harsh reality?

If you start investing 1% in your health each day, starting today, sixty days from now you will have a 60% return on your investment – and it’s risk free!

Not bad, eh?

Ruslan

Eating Healthy - Easy or Hard?

2007-12-19T19:54:00.000-08:00

Last night I was interacting on one of the forums, when I came across a thread where someone said, “Eating is the easy part, training is the real challenge.” Then the person went on to say that people should get over the eating part and just do it, that the real test is under the iron bar at the gym.

I disagree with him and here’s why:

Eating is a psychological game.

People turn to food for comfort. They turn to food when dealing with emotions; when things go well, they turn to food for reward. Those who had to fight the battle of losing fat know how difficult and challenging it can be. It’s a very different type of a battle than trying to add a few extra pounds of lean muscle.

Another important consideration is that training lasts about 45-60 minutes on average, whereas nutrition lasts the whole day (about 15 hours). For the most part, people can handle the physical challenge in the gym for 60 minutes a couple of times a week, but things get tough when they have to stick to a new nutritional plan for their whole lives.

Adapting to a new lifestyle and new eating habits is hard. Switching from your favorite foods, which probably consisted of packaged junk food with minimal nutritional value, to having to cook your own food and preparing meals in advance, can be overwhelming. This is what makes the eating part hard for most, harder than the exercising part. Also, getting used to tasting food that is closer to its natural state is difficult for most people.

As hard as it is adapting to a new set of habits, it isn’t impossible if you have the will.

Four tips on how to make this work for you:

Social Support: sharing cooking recipes, supporting each other during the tough times and celebrating your wins with friends is important.

Kitchen set-up: you should not have any temptation foods in your house. Foods that don’t support your goals and your new nutritional habits should not be around. If the food is available, you know you will eventually eat it.

Execution (Follow-through?): that vision you have created for yourself has to be backed up with action. Make sure that your current habits match your dream. If your dream is a physical transformation, then having sugary cereal for breakfast does not support that dream.

Consistency: don’t expect changes to just happen – you have to make them happen, slowly, a step at a time, but with commitment and regularity.

Wrap-up:

In order to make this work for you, you’ll have to work at it yourself. Visualize your goal and think of all the great things to come when you achieve it. Strategize for success, stay consistent and be excellent!

Body Transformation

2007-12-18T16:28:00.001-08:00

Lately I’ve been approached by people who ask the same question: how am I able to get my clients to lose fat and build muscle.

One of my current clients has been getting many compliments lately and he has definitely earned them. He has gone from a size 40 pant size to a 32 in about 8 months. If no one commented (or noticed) the progressive change as he melted his unwanted body fat from size 40 to 38 to 36 and so on, they’re definitely noticing now.

The fact that people have only started to notice the change in his body doesn’t mean it’s because of what he’s doing right now. The question that was put to me was “what is he doing differently?” Has his nutrition changed or his training changed in the last few weeks?”

My answer is – nothing has changed in the last few weeks. The client’s current health and body composition is a reflection of all the choices that he has been making over the last 8 months. He’s adopted some new lifestyle habits that simply support his goals. He followed through on them and today he’s reached them.

Think about where you want to be a year from now. How do you want your body to look? How do you want to feel? Adopt habits that support your goals. If you don’t take action today, you won’t see any changes tomorrow.

Motivation

2007-12-02T14:15:00.000-08:00

Excellent concepts on motivation from Dr. Jonny Bowden and strategies to help you progress with your goals.

Figure Champion (Canadian Classic 2007)

2007-11-05T17:04:00.001-08:00

Congratulations to Carla for entering her first ever figure competition and winning it! This weekend I was in Toronto with one of my participants who competed at the IDFA's Canadian-Classic Figure Championships. I remember when I first met Carla and she had told me that she wanted to compete in a figure competition. Just over a year later she entered her first competition and walked away with the first place trophy!

Carla you worked so hard, I hope you enjoyed the journey and had fun up on that stage! If anybody deserved to win that competition it was you. I'm proud of you!

Now... if you think that Carla is done, think again! I've never met anyone as committed and dedicated as she is. Carla is definitely a special breed, she did not only win her first competition ever but is also competing this weekend at the 2007 Ottawa & Eastern Ontario Physique Championships. This is our transition week, she's looking great and is ready to go. Two weekends, two competitions, will she walk away a champion this weekend? Stay tuned!

Hope to see all of you there this Saturday, and make sure to cheer for Carla!

Special Thank You goes out to my friend Mike Demeter from Toronto who helped me out a lot with Carla's last few weeks leading up to her first competition. Mike taught me a lot about last minute contest prep, nutritional protocols, and training. Thanks Mike, couldn't have done it without you! - Ruslan

Single Joint Exercices & Isolating Muscles

2007-10-30T14:16:00.000-07:00

Isolating muscles by executing single-joint type exercises is used by everyone, from soccer moms to elite athletes, from rehab specialists to performance enhancement gurus. In some cases, isolating a muscle may be beneficial. In most cases (99% of the time), muscles should not be worked in isolation, especially when the goal is fat loss, optimal health, improved performance and/or muscle hypertrophy. A single joint exercise (i.e., bicep curls, triceps kick backs, leg extensions, etc.) has very little or no value in a training program.

The body doesn’t normally function in isolated patterns, so why spend time on this kind of training? How would an overweight middle-aged woman benefit from a seated dumbbell bicep curl? How would a computer programmer benefit from calf raises and overhead tricep extensions? For some people, these types of exercises may be helpful, especially if they’re training for good muscle definition.

However, most people would derive greater overall benefit from compound-movement exercises i.e., pushing and pulling exercises such as squatting, lunging, rowing, pull-ups, push-ups, etc. With compound exercises, more calories are burned and greater lean tissue is gained This, in turn, improves body composition and increases strength. Take a look at a gymnast’s body - how many bicep curls do you it took to get these muscles? NONE.

My Significant 7 Exercises:

1. Squat
2. Deadlift
3. Lunge
4. Push- Ups
5. Vertical Pull-Ups
6. Horizontal Pull-ups
7. Planks

10% is the formula for success

2007-10-29T17:24:00.001-07:00

I say, enough with verbal abuse; I say, enough with negative thoughts. Stop telling yourself “I can’t do this, I can’t do that, I’ll never be able to do that.” Start setting realistic and attainable goals for yourself. For example, if you want to lose 50 pounds and set that as a goal, you may make valiant attempt and fail. So now you don’t have the motivation or the desire to keep going and give up! Why don’t you set a 10 % goal for starters? Start off with five pounds, since that’s what your ten percent of fifty pounds actually is. Now it sounds realistic and possible! Once you have achieved this goal you will feel successful and highly motivated to keep going because you are now ten percent closer to your outcome goal. It’s very important to find success in everything that you do, because if you don’t see success and only see the struggles and the battles you will stop whatever it is you’re doing and give up. It is very important not to get caught up in the numbers game and to set realistic goals for yourself.

If i recall correctly I believe it was Michael Jordan that said something along the lines of - "Small daily wins lead to big wins!"

Fatigue - How hard should I train ?(I'm a recreational trainee)

2007-10-25T15:25:00.000-07:00

Fatigue, sweating and a high heart rate are just more of these popular indicators people use to rate the productivity of their workouts. Take a few steps backwards and try to remember what the purpose of joining a club and training was. Most of us want to feel better and more energized after a workout, but instead most trainees leave the gym looking like they are ready to fall over and die. So the goal of your workout should dictate how good you feel after, not the other way around. For example, if I am working with a competitive swimmer whose goal is to improve their vertical jump, in order to acquire a powerful launch off the starting block, then they should not feel exhausted, rather they should be fired up. On the other hand it is good to be exhausted after a training session if it was designed to put you into your “game shape” for your given sport. Again if you are not an elite athlete then you do not have to kill yourself! And this does not mean that a training session is never hard; it should always be hard and you should always challenge yourself. The point that I am trying to make is using fatigue, sweat, and other common myths as your indicators is not the most efficient way to monitor your progress. Most of us sweat on a hot summer day while working on our tan at the beach. Your heart rate will skyrocket when you are free falling out of a plane or riding a crazy roller coaster ride. You see, it is not how hard you train, but how smart you train!

My Vision My Life

2007-10-16T19:20:00.000-07:00

This is a summarized version of my philosophy on life. You will be able to read the full piece once my web site is up.

Until then, enjoy the capped version.

In my 25 years of human experience, I have been on a very interesting journey. I’ve been through a lot of highs and lows, I’ve made a lot of great choices and I’ve made a lot of mistakes, from which I have learned a great deal. I’ve grown to love life and believe in myself. I believe in my dreams and I believe that I choose my own destiny in this journey of life. It’s up to me to reach my mountain top. The man I am today is a reflection of all the choices I made in the past, and the choices I make today will define the man I will be tomorrow. I choose to evolve in all areas of my life and live my life to its fullest. I dare to dream big by running towards my fears each and every day.

You are a limitless human being with the potential to grow and evolve, and yet something is holding you back. That something is you! Most people are very analytical and logical in one area of their lives but are often completely neglectful in other areas. By not fully developing, they are limiting themselves. There is more to life than just what we usually expose ourselves to on a day-to-day basis.

You are an intellect so choose to evolve the mind. Learn, explore, be curious and grow.

You are a world class athlete. No, you don’t have to build the biggest muscles or run the longest distances. But you shouldn’t neglect your body either.

Become a world class human being, the best you can possibly be. Develop and further yourself to your fullest potential. Use the gifts you’ve been blessed with. I believe that is why we’re here.