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The Importance of Warming Up 12/27/2011

Hey everyone, it’s Chris. I was talking with some friends over the Christmas holiday and we got on the subject of the importance of a good warm up before your workout. I want you to do a little experiment for me. I want you to go to your gym today and watch people. That’s right, all I’m asking you to do is look to see who does a warm up before they start their lifts. My guess is you won’t see much. Maybe a light set before the benching begins or five minutes on the tready before a leg day.

A few of the guys I was talking to don’t do a warm up at all. I can’t stress enough the importance of a good warm up. Without it you’re begging for injury, immobility, and weak form not to mention weaker lifts. As my friend Dave says, “it will transform you from Ugh, it’s time to workout to MAN! I’m really feeling it today, let’s kill it!”

In years past, the proper warm up consisted of slow static stretches and deep breathing. I remember as a football player before a game having the whole team circle up and go through a stretching routine. I also remember many of those same athletes being injury prone and constantly pulling muscles.

You see, static stretching BEFORE your muscles warm up is kind of like putting a rubber band in the freezer. It still looks like a rubber band but the minute you stretch it, POP! It breaks.

Now hold that same frozen rubber band in your hands and let it warm up first before you stretch it. That same band stretches to more than three times it’s size. By ACTIVLY warming the band, it became plyable.

Warming your muscles works the same way. Your warm up should be like a mini workout. Your warm up should ideally target both the muscles you’re looking to work that day AND the entire body. A great warm up promotes general athletic ability and proper mobility. Things like jumping jacks, burpees, pushups, and jump rope should be incorporated into a program that makes your muscles more plyable and ready to do the work you want them to do. As we get older, warm ups should take longer and incorporate a few yoga poses after the active portion.

Now I know what you’re saying. “Chris, meatheads don’t stretch and they DEFINITELY don’t do yoga!” Believe me when I tell you that they should! By incorporating mobility your lifts will not only get bigger but your form will get better as well. Imagine taking 315# butt to calf on a squat instead of only to 90 degrees! Difference? Relaxed hip flexors will let you squat heavier deeper.

Your warm up should take five to seven minutes but never longer than ten. Incorporate full body/multi-joint movements and heart rate intensive exercises for the best results. You’ll be hitting those big lifts in no time!

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Does Life Get In The Way? 12/13/2011

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A long time ago, an old lifting coach once told me that you can make excuses or you can make progress but you can’t make both. As we progress through our adult lives we allow family, friends, careers and schedules to hinder our ability to get and stay fit.

We’ve all done it. We have office Christmas parties or a friend’s birthday that keeps us away from our workouts. Every time we say we’ll do it tomorrow it gets harder and harder to start again. Let me tell you a story.

Several years ago I had the pleasure of meeting a man named Gerald Tyler. Gerald was a big man and when I say big, I mean BIG! Tipping the scales at 345 pounds at a mere 6 feet tall, Gerald was a heart attack waiting to happen. He was a traveling salesman so he ate in his car at least 2 meals a day. McDonalds, Burger King, and KFC were staples of his diet.

One day, Gerald was hanging out with some friends and his buddy Bill who had been going to a warehouse gym for about a year asked Gerald if he wanted to get healthy and go to his gym. They offered a free Saturday class. Gerald decided that he had nothing to lose but weight and they headed out that next Saturday.

After one workout, Gerald was hooked. He signed up on the spot and started going three days a week. That day he made a promise to himself that nothing would get in the way of his becoming the best version of himself, NOTHING! So Gerald worked and he worked. After about three months of 3 times a week, one of Gerald’s trainers asked how he was eating. His eating habits hadn’t changed and his body hadn’t either. His diet was still terrible but he was only doing what he knew.

Gerald’s trainer introduced him to the Paleo lifestyle and helped him make simple changes to his eating style. He started packing his food. When he had to choose between going out to dinner with friends or getting up early for a 5 am workout the workout won every time. He made a choice and a promise to himself and he was staying on track no matter what.

The last time I spoke with Gerald (about a year ago) his success was still going. He had dropped over 110 pounds and was training to compete in his first Tough Mudder challenge.

You’re probably asking yourself “what does that have to do with me?” Gerald’s story is one of hope and of perseverance. He didn’t compromise on the promise he made to himself. Gerald made progress, not excuses and his results show because of it. He didn’t allow life to get in the way. He changed his life so health and fitness was his priority.

As we go into the New Year, I challenge you to think of this. Have you truly committed to the goals you’ve set for yourself? Be like Gerald, don’t make excuses make progress!

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What do you want? 11/01/2011

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Often potential clients of mine come into my gym with vague goals and an even more vague vision on how to get what they want. It goes kind of like this.

Me: “What are you looking to get out of your program with me?”

Them: “I want to lose weight.”

Me: “And how do you think we’ll get that result?”

Them: “Well, I’m joining the gym. That’s enough right?”

After many fruitless intakes, I have learned to adopt these two questions into my interviews.

Specifically, what do you want?

What are you willing to sacrifice to get what you want?

You see, losing weight, getting strong, and getting in shape aren’t really goals. They are the result of a more specific goal and a clear direct vision on how to get there.

So let’s look at this a little more in depth. First, what do you really want? This question should take you quite a lot of time to answer. You should create a S.M.A.R.T. goal. S.M.A.R.T. stands for:

Specific

Measurable

Attainable

Realistic

Time Sensitive

Now when you say “I want to lose weight”, none of these guidelines are met. But if your goal was “I want to lose 40 pounds in the next 6 months by adhering to a strict exercise and nutrition regimen.” Which has more direction and potential to keep you on track? By being as specific as possible, you will get direction on HOW to get to WHERE you want to be.

Second, what are you willing to sacrifice to get what you want? This question is going to give you direction and set your level of commitment.

If I were to ask you if you would be willing to give up going out for beers with the guys on Friday and get in an extra run… what would you say? Would you jump up and go for the run or run out for a beer? If you can’t give up the beer, you may not be ready for your program yet. If you just hit 3 miles… keep reading.

The first month of your new program is the toughest. It will feel like you’re giving up everything you love. Look at it this way, what you’ve done up until this point has gotten you to exactly where you are. How has that worked for you so far?

After the first month, new habits form and it’s a lot easier to pass up going out for beer or Chinese food. The bad habits start to fall away and the results start to show. As those results start to show it’s easier to stay away from the bad things.

So, as we move into this new phase of life... the new healthy you stage, set specific goals and the vision on how to reach them will reveal itself to you.

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