doug@janddfitness.com

Are You Thirsty?

 

 

     Happy New Year! As my 1st post of the year, I thought it would be appropriate and relevant to discuss how to construct and design a workout program. This sounds simple but doesn’t get the respect it deserves. The internet has a ton of workouts you can get for free. The problem arises when you try to decide which one is appropriate for you. When people share with me their level of frustration with this approach, I like to respond that trying to get a drink of water from a fire hose isn’t fun.

 

drinking-from-firehose 

     Gyms are crowded right now with the New Year’s resolution rush. That’s a good thing. I applaud people taking action to get into shape. The problem arises when they show up on Day 1 ready to go without any blueprint or plan. A common approach is to go to the gym, look for someone who is fit and follow what they are doing. The people who teeter on the more confident side may even approach this “fit” person and ask them “What do you do to get in shape?” I don’t recommend this approach because you need to take into consideration the end result. What is the goal? If you’re trying drop body-fat for a summer vacation and you’re watching a college kid who plays volleyball trying to increase her power, workouts are going to be different. The number one thing you must take into consideration when creating a program is what are you trying to accomplish. Increasing lean muscle, improving mobility, or enhancing muscular endurance each have nuances you must consider when creating your program. Work to rest ratio is just one.

 

     I’m a big fan of high intensity interval training (HIIT) because of the efficiency. Most of the people I work with are in the general population and desire to change their body composition. They are typically older than 35. A HIIT workout composed of 3- 5 exercises administered with a ratio of 2:1 (work to rest) can produce great results. We will typically use either a 30 second to 15 second or 40 second to 20 second work to rest interval. A good tool to use is an interval timer, which allows the person to focus on the movement and eliminate the need to count repetitions. I started using an interval timer 4 years ago when I started working with small groups. This was out of necessity. Working with small groups I had to use a productive way to manage the workout. What I observed after a few months of using timed workouts was that I was able to maintain a consistent tempo and I could monitor which work to rest ratio generated the best results. As a coach, what I observed was people focusing more on the quality of their movement which also led to better workouts. You may think counting reps is better, but I disagree. Think about how many times you have zoned off during a set and forgot how many reps you’ve performed. Six, eight, ok… that feels like 10. We’ve all been there.

 

     After determining the appropriate work to rest ratio, you need to determine what exercises to do. To keep this challenge in perspective, I require every coach that works at the studio to know every exercise in our Operations manual. We currently use over 300 exercises at the studio. This is tough for a certified personal trainer. Just imagine how overwhelming this would be for someone new to exercise. I do have a way to help. Don’t look for exercises, look for movement patterns.

 

     The common movement patterns are a squat, lunge, hinge, push, pull, and brace. If you select an exercise from each of these patterns, you are guaranteed to cover every movement pattern in the body and you will work all muscle groups. This will also help in avoiding overuse injuries from doing too much for a specific muscle group. Many men experience shoulder problems because they start with a barbell bench press (push), follow it with dumbbell press on the incline bench (push) and then finish this workout off with some push-ups (push). If you had time for 3 exercises, you would be better off doing prisoner lunges (lunge), followed by push-ups (push), and then finish with dumbbell rows (pull). This is a more balanced approach and is more likely to keep you free of injury.

 

     Good luck with your new workout and I’ll see you at the studio.

Doug

 

 

P.S. If you’re one of those frustrated people in the gym, and don’t know how to start, email me, Doug@janddfitness.com to discuss a program that will be personalized to your needs.

 


doug@janddfitness.com

The New Muscle Beach of Las Vegas

 

   As the year draws to a close, I’m writing my final 2018 post for the blog. I wanted to reflect on something I came to embrace at the studio this past year. I came to understand what makes the studio unique. What sets the studio apart from other training studios is not our workouts. It’s not the equipment we use. Even though we take our program design seriously, it’s the consistency and delivery of the workout and the environment it’s within.

 

     Dr. Peter Attia, nationally recognized go-to doctor for things performance or longevity-related, made a great statement this past month as a guest on the Tim Ferriss podcast. “The best workout program is the most consistent workout program, NOT the perfect workout program.” Allow that to sink in. In the world of internet click bait, we are easily tempted to always be on the search for the best workout. I’m no different than you. I find myself practicing self-discipline when one of my friends shares with me a new workout he is doing at his studio. I’ll also share that the motivation to create a new program is rarely the results it produces. It’s usually more about boredom.

 

     To see the benefits of consistency you don’t need to look any further than your own home. Consistently save money and you’ll be able to retire. Consistently make time for those you love and you’ll be happier. I recently walked into my house and heard my son playing his saxophone. He’s getting good. He started this summer. My wife, the ever-present task master, has kept him on a consistent schedule of practicing every day. This session may vary between 15 minutes to an hour, nonetheless, it’s consistent. He gets a single professional lesson weekly. Consistency is a key to success in many things in life. It does require discipline. This is where a good coach or in the case of my son, a parent can help.

 

     When discussing workouts, I explain that results aren’t linear. You won’t lose body-fat every month, in any program. You won’t get stronger every month, in any program. That’s why I tell my members to shift their attention to different areas of fitness throughout the course of the year. That may mean focusing on strength, specifically in your squat and deadlift for the next 6 months. You may then switch to dropping body-fat for 3 months and then shift over to improving your mobility in your hips for the next 3 months. These are achievable goals and can help in avoiding the ever-present training burnout.

 

     The other thing that sets our studio apart from other training studios is our environment. Workouts are challenging. I explain frequently to new members that I’m going to keep you safe and it’s going to be fun, but it’s still going to be a lot of work. To create the change that most people desire, it’s going to take work. Doing that in a place where people aren’t afraid to be themselves and laugh can help. It reminds me of the scene in the documentary Pumping Iron, featuring a young Arnold Schwarzenegger.

 

pumping-iron-505dab41565c8

 

He’s filmed walking into the famed Gold’s gym in Venice, California. He states how he chooses to train there for the environment and bodybuilding community. Years following, aspiring bodybuilders would come from all over the globe to be a part of the Muscle Beach community. I’m not calling J & D Fitness Personal Training studio a rival of Gold’s gym, but I do think it’s a pretty special place for the people who choose to call it their training home.

 

     Have a Merry Christmas and a happy New Year.  I’ll see you at the studio in 2019

 


doug@janddfitness.com

Woody Allen Was a Prophet

 

     The team at J & D Fitness celebrated our annual Christmas party at Top Golf this past Saturday. I then capped off my weekend on Sunday afternoon by getting our Christmas tree. I’m currently writing this from a Starbucks listening to Andy Williams belt out “It’s the Most Wonderful Time of the Year”. I’m in full holiday mode. I’m a fan of traditions. I think this is because I enjoy predictable outcomes. I have 2 restaurants I typically bounce between on weekends with my family. My current truck is a Ford and I’ll probably replace it with another Ford. I only fly with 2 airlines. As I thought deeper on the subject, it’s not tradition, I’m a fan of consistency. That makes sense, because my livelihood has depended on it the last 28 years of my life.

     In my early twenties, when I started training people, I was very average. New to the industry, I didn’t have much experience to draw from and my knowledge base was only slightly above average. What did make me stand out from the other trainers was my energy. That’s been with me from day one. If that was my strength, my weakness was my inconsistency. I was sometimes late or missed training appointments with clients. One of the realities of being a trainer is that you work around the schedules of others. This equates to scheduling people early mornings (5am and 6am) or late after work (7pm and 8pm) to workout. Therein lies the dilemma. It’s challenging to get 8 hours of sleep waking up at 4:00am and coming home from work at 9:30pm. I struggled for a couple years with this. It was this time of year over 25 years ago that I was thinking of how can I improve myself for the upcoming year? The answer came. Be more consistent. Never miss an appointment. Never be late. My whole life changed.

 

    con·sist·en·cy 
      /kən'sistənsē/
       noun

1.       conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness:

 

It hit me when I understood that being a personal trainer depended on this. To make a physical change, the training stimulus must be consistent. In the upcoming weeks, I’ll have people stop by the studio to investigate joining a gym for the new year. I explain that we’ll get the RESULTS you’re looking for, assuming you’re consistent in showing up. We follow specific protocols at the studio to get strength and burn body fat because we know the outcomes. I have members who have been members for years who will see changes in their bodies. A big component will be the frequency of their workouts. I don’t have to say anything, because they know. Show up and positive things will happen. It also goes deeper than just the physical changes that can occur.

     My business took a change for the good when I became consistent as a coach. You never question whether the postal service will deliver your mail. It’s a big story if it doesn’t get delivered.

 postoffice_copy1

Derek Jensen via Wikimedia // Public Domain

00:00

 

“Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds.” If this motto summons up visions of brave postal workers trudging through inclement weather conditions, you’re not alone. For over a century, it’s been synonymous with the tireless work the postal service does to make sure you get your junk mail, magazines, and birthday cards on time.

    I’m not dropping off a credit card offer. My job is to deliver a large package of motivation, so you will do things you may not want to do otherwise. I’ll make sure it’s appropriate and safe, but nonetheless, it will require effort and work. If we’re both consistent, the work will change from “a dreaded thing” to “a challenge”. This mental paradigm shift you experience depends solely on my consistency. I don’t know if Woody Allen knew how prophetic his words would become when he was quoted in a 1977 interview with the NY Times when he said, “80% of life is showing up”. When it comes to exercise, a huge part is making it a lifestyle. To make that materialize, you must have a behavioral change. That’s unlikely to happen if the coach isn’t dependable.

     I’m proud that at J & D Fitness we can guarantee a 100% money back guarantee if you’re not completely happy with the results. I can do this because we are consistent. Like your mail, you can always depend on us.

 

See you at the studio,

   Doug

 

 


doug@janddfitness.com

Have You Ever Used the Idiot Box?

 

    I’m fresh from hosting the National Strength and Conditioning Association (NSCA) Nevada state clinic this past weekend. I was truly lucky to have the UFC Performance Training Institute as my host venue. The UFC opened their Performance Training Institute last year in Las Vegas and their vice-president, Duncan French, has been very candid in that he wanted the center to be involved in all things training in Las Vegas. Sometimes in life, you do get lucky.

 doug&guy_copy1

Coach Jordan Troester of the Las Vegas Golden Knights and I

 

Along with organizing events like this past weekend, I also started speaking nationally last year as I am very involved in education. One of the core values of my training studio is to get 1% better every day. Having one foot in the education pool I’m able to keep abreast of all new training trends and modalities and then bring them back to my team. My other foot is in building my training studio as one of the elite studios in the country, which has me involved in social media. You can follow me at JandDFitness on Instagram.

     The interesting thing I find is that the more educated, research based, and result orientated people in my industry are not always the most popular. It makes me think of that Albert Einstein quote:

 

“What is right is not always popular, and what is popular is not always right.”

 einstein

 

Some of the biggest Follows on Instagram, or influencers as they are referred to, have very little knowledge of what works. I don’t say this because I have less than 1,000 followers. Good looks, humor, sex and constant posting has been proven to make pictures or video go viral. Just ask Kim Kardasian how she’s doing. Now before I sound like Clint Eastwood and curse every millennial and yell at you to get off my lawn, I do feel there is a place for social media. Once you know “Who” to follow, it makes a difference. I’ve read books or listened to people speak at conferences and have decided to follow them. A picture of them at an airport gate or out having dinner with friends is not the same as listening to them lecture for an hour on the thoracolumbar fascia with a power-point. Although it will notify me if they announce a speaking date, new blog post, or have a book coming out.

     My studio has been outfitted by a few equipment distributors. I purchased our Ultimate sandbags from the team at DVRT, my suspension straps from TRX, and everything else from Perform Better. Each of these organizations offer education in the form of summits, conferences, and workshops. Each have reported a substantial drop in attendance due to young coaches following people via social media and opting out of attending live events. That’s where we run into problems. You have some of the best minds in strength and conditioning who don’t participate in social media. I’m on a national committee that reviews the applicants for national conferences and we had to turn down a well-recognized presenter (earned his Phd., has authored books, and published several hundred research articles) because he had a poor social media profile.

     One of the things I try my best is to take complicated topics and coach them to the people who train at my studio. I’ve had people contact me outside of Las Vegas, who have requested to work with me because of this strategy. This approach has served me well. I think one of my biggest strengths is evaluating if a certain method is the best fit for the outcome I want. Fit can mean safety. I recently had a gal who trains at my place try box jumps at another gym, miss the box, and lacerate her shin badly. I felt so bad for her. It motivated me to share a quote online of a famous coach who stated unless you’re working with world class athletes you should get the boxes out of your gym. That may make some penetration into the main stream, because he has big following online. He referred to the box as an “idiot box”, that being the coach who recommend this for the average person looking to get into shape.

 idiotbox

 

4,444 likes


 

 

      The best advice I can offer people is to not make someone’s social media presence dictate if the person is credible or not. I’ll leave you with this closing thought. All of the coaches that work for me and come to me for education have social media followings that are double and triple of mine. I guess I have to step up my meme game.

 

See you at the studio.

 


doug@janddfitness.com

I Always Avoided This

 

 

     Did you like veggies as a kid? I actually didn’t mind them. I had my favorites, green beans and carrots. I’m thankful that both my parents forced me to eat a well-balanced diet. I believe that’s why I enjoy veggies to this day and don’t have any nutritional deficiencies. I do wish I had a coach early on when I started strength training that forced me to work on my mobility. That alone may have saved me from a few injuries.

     There’s a popular saying in the strength and conditioning world that getting stronger solves a lot of problems. I partly agree with this. Many people experience problems due to weakness and the answer is to increase strength. Similar to your nutrition, you should have a well-balanced exercise program. It should include exercises to address strength, power, muscular endurance, body-composition (lean muscle to fat ratio), and mobility. I’ve been strength training for over 30 years. I can acknowledge that my personal workouts have always checked each of those boxes, except for mobility. It was my understanding early on that if I perform strength training exercises using a full range of motion, I would maintain my mobility. I was wrong. I now understand and have observed that if you put more emphasis on one or more of the components, you may sacrifice in one of the other categories.

     I’ve always focused heavily on becoming stronger. When I participated in competitive sports (football, wrestling), there was an emphasis on both power and endurance. Later in life, when I stepped on stage as a competitive bodybuilder, it was all about building maximum muscle while carrying minimal body-fat. I was always strong, so after bodybuilding my focus went solely to strength. The goal may have shifted to over-all strength, as opposed to being strong in a particular exercise (example- bench press or dead-lift), but it remained strength, nonetheless. This picture was a taken 4 years ago at a local gym at a bodyweight of 210lbs. I was able to lift 450lbs. in the dead-lift for a few repetitions.


blog doug bar 1030

 

While lifting more than double my body-weight in the dead-lift may sound impressive and is well above average, my mobility was sub-par, and well below average. Some would argue that it was my tight tendon attachments in my glutes and hips that allowed me to both squat & dead-lift very heavy weight for years. However, I will argue that my tightness caused me to compensate in other movement patterns, which later created muscle imbalances that eventually led to injuries. Now this picture may not appear as impressive as the prior, but it is for me.

 Blog1030 Dougsit

 

For years, I struggled to sit in what is called a pigeon or a 90/90 position. In this position you have one hip externally rotated with the other hip internally rotated. If I did attempt this position, my body would excessively lean to one side and I may experience cramping in the hip. My core would shut down to create the mobility that my hips lacked. After working extensively on my mobility for the last few years, I’ve come to a point where I can sit on the floor in this position and not be uncomfortable or in pain.

     My goal was not to make this a public service announcement about mobility. It was to share my personal experience. Similar to you, I tend to do the things I’m either good at or enjoy. The job of a qualified coach is to create a safe and effective program.  It should be fun, well balanced and catered to your current fitness level. Just like when we were kids, you need to eat everything, including your vegetables.

See you at the studio.

 

 


doug@janddfitness.com

The Warm-up and Why We Use it

 

     The fitness studio industry is currently in a bubble and gyms are opening up at a rampant rate. I don’t make it a habit to follow the formats of other studios, but I do have to keep abreast of what my competitors are doing. I will routinely shop these facilities, observing the treatment of their walk-in guests, their front desk protocol, and how their gym floor is situated. Something that appears to be common amongst many of these places is their lack of a proper warm-up. It’s either minimal, at best, or missing completely. As a gym owner, I understand that your goal is get people in and get them moving as soon as possible to experience your workout, but skipping this vital part can make someone’s 1st visit hazardous.

     It all starts with educating someone on why they need it. We use kettlebells, the TRX suspension system, and the Ultimate Sandbag as the primary tools in our workouts. None of these will necessarily create an injury, but if you’re not adequately prepared for strenuous activity, and that’s what exercise is, they could lead you to an injury. Warm-ups will not give you six-pack abs, help you to drop 20lbs of body-fat, or give you muscular definition in your arms. They will allow you to move better and with more intensity, which will help get you these results. Exercise protocols change as we learn more, so I will not state that this warm-up will be what we’re doing in 6 months, but we currently have 2 components in our warm-up.

     The 1st thing we do is some soft tissue work with a foam roller. Physical therapists use the term soft tissue mobilization. Chiropractors commonly use the acronym ART for Active Release Technique. Massage therapists just call it deep tissue work. As stated by internationally recognized strength coach, Mike Boyle, “It’s all pressure applied to tissue to deform it and cause a chemical reaction”. By rolling the muscles and tendons across the foam roller, you can change the tissue density and the quality of the muscle.

 grid_copy1

The Grid Foam Roller by Trigger Point used at the studio

Allowing a muscle to move more freely and with a better range of motion around a joint is big in injury prevention. It’s possible to spend 30-45 minutes foam rolling your entire body. I recently developed a new workout at the studio, called Mobility Worx, which spends an extended amount of time on tissue work. In our other workout sessions, we limit this time to 5 minutes. At the studio, we focus on the areas that we have observed are typically bound up in most people. This area is commonly referred to as the posterior kinetic chain. I explain it simply as all the muscles you can’t see when you look in a mirror. This includes your calves, hamstrings, glutes and back muscles. Dr. Thomas Meyers refers to this as the superficial back line in his book Anatomy Trains.

 

skeleton

     After we perform 5-8 rolls across the hamstrings, glutes, and upper back, we move on to our mobility drills. The goal of these 3 drills is to address joint capsule mobility, specifically the hip and shoulder, and to start a couple of motor control drills. There are many things our bodies do as a reflex. Think about when you breathe, blink or walk. You just do them and don’t think about them, unless affected by injury. We have our members do a leg lowering drill which works on hamstring lengthening and pelvic control. We perform a hip mobility and thoracic spine mobility exercise. If you read my prior blog post, I stated that I have yet to see anyone who has too much thoracic spine mobility. Finally, we will have members perform 5 reps on each side of a hip extension from a seated position with a reach. The goal of this drill is to get the glutes contracting, extending the hips while having the upper body stabilize the shoulder by “packing” and using the lats or latissimus dorsi. To see our warm-up in entirety, you can click on the link below.

J & D Fitness Warm-up

     The bottom line is that we get a lot done in 5- 7minutes. It’s nothing outwardly exciting, but very important in guaranteeing you have a safe workout and, better yet, a great experience.

See you at the studio.

    

    


doug@janddfitness.com

Thoracic Mobility- We all need it

 

     This past weekend, I sat down with Mike Boyle’s Advances in Functional Training, Revised and 2nd edition. I was sharing my thoughts on this book with a fellow veteran coach in the fitness world. He was shocked to hear me give this book high praises. Allow me to clarify, he agrees with the content. His reasoning was, “I doubt it taught you anything new. Why are you so high on it?” He was pretty dead-on, but the book provided me with affirmation on many of the things we do and practice at the studio.

     Boyle has written it as if you were sitting down and having a discussion with him over coffee. He provides many concepts that have become principals in functional training. To name a few:

  • The value of assessing people using the Functional Movement Screen (FMS).
  • The Benefits of training in all three planes of motion (sagittal, frontal and transverse).
  • Why everyone should perform single leg exercises. 

These are all things we do at our studio. Again, it provided me with an affirmation. He also inspired me to write today’s blog post on why thoracic mobility is so important. Boyle and physical therapist Gray Cook have both been credited for creating the concept of training the body in a joint by joint approach. It was over drinks at a bar, that Gray was explaining to Boyle that the body is a stack of joints alternating between mobile and stable. 

joint-by-joint-approach

The ankle is meant to be mobile, the knee should be stable, the hip should be mobile, the lumbar spine(core) should be stable, thoracic spine should be mobile, the scapula should be stable, and the gleno-humeral should be mobile. When this came out years ago, it was revolutionary. It has now regressed into a more commonplace viewpoint and theory. I feel the hips have received quite a bit of popularity, of recent, in the fitness world. In response, I thought I would spend some time sharing why the thoracic, or T-spine, as it’s commonly referred to, needs to be mobile and why everyone should work towards that. It comes back to something that Boyle stated in his book. “You will never tell someone that they have too much t-spine mobility”. I couldn’t agree more.

     The thorax or thoracic spine is the area of the spine just below the cervical spine where the ribs connect from the spine in the rear to the sternum in the front. From a September 2007 Newsletter by Robert Burgess, BEd, PT, PhD, Feldenkrais Practitioner, he cited the function of the thoracic spine.

 “The Thoracic spine provides us with 50 degrees of rotation, 26 degrees of side bending, 25 degrees of extension and 30 degrees of flexion in sitting.”

That’s a substantial range of motion required for optimal movement. The strategy that we use at the studio is a combination of foam rolling to enhance tissue quality with a couple mobility drills. I like to use this specific tool from the people at MobilityWod called the Gemini. Performing slow crunches with this tool positioned in the upper back between the shoulder blades can be very effective.

geminiBased upon the person I then like to do either a t-spine rotation drill from the ground or using the TRX suspension system. 5- 10 reps performed on each side appear to do the trick. Click on the links below to see two examples.

 

https://www.instagram.com/p/BnjlI9HBjER/?taken-by=janddfitness

 

https://www.instagram.com/p/BnjSUG2h5L9/?taken-by=janddfitness

 

The reason you want mobility in the t-spine is so the scapula will be stable. This also supports the reason why we want mobile hips, so the lumbar spine and core can be stable. If you cannot provide mobility where and when it is needed in the body, it has a way of finding it in joints that it shouldn’t. Give these tips a try and see if you experience better t-spine mobility.

 

See you at the studio.

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doug@janddfitness.com

That Foam Roller Doesn't Work

 

     I just got back from the Perform Better Functional Training Summit that took place in Long Beach, CA. My staff and I attend this event annually. It’s a great opportunity for us to learn as a team together. It also gives me a quick glimpse into the future of fitness and to see the new “hot” topics and training modalities. This year didn’t let me down, as mobility and breathing were frequently discussed. Neither topic is new, but how they are being implemented into the workout are. As the fitness industry get’s away from “Frankenstein”, or muscle group training, and shifts into movement-based exercise, people are starting to appreciate the benefit of moving better. I’ve mentioned in prior articles that it’s rare for someone to walk into my studio and share that their #1 goal is to move better.

     A few years back, I started programming mobility drills into my workouts. One of my strategies was to mix in some tissue work via foam rolling in the beginning to improve mobility. There has been some recent research and debate siting that we may have overstated the benefits of foam rolling.

 

rollga_copy

 

This research states that the “adhesions” people feel they are breaking up with foam rolling or the Graston technique may actually be a neurological effect. I have seen clients benefit from foam rolling, but the explanation I’ve used may have been misinformed. This doesn’t mean we will discontinue the rolling at the studio. I’m a huge proponent of it. If it’s producing results, I’ll continue with it. What I learned this past weekend is that I may want to identify when to use it differently for optimal results.

     Greg Rose, founder of the Titleist Performance Institute (TPI) and one of the co-creators of the Functional Movement Screen (FMS), gave an informative lecture explaining the 3 factors you need to address when the goal is to improve mobility. The 3 factors are mechanical, neurological, and chemical. The objective of a coach should be to determine the source of the mobility limitation first, then take the appropriate approach.

     The mechanical factor references  a joint (ankle, hip, thoracic spine, and the gleno-humeral). Distraction, breathing, and flossing have proven to be good to fix these problems. Foam rollers work well in this setting. This is also where hanging, using inversion tables, has proven to work well. Kelly Starrett, author of the NY Times best seller, Supple Leopard, has popularized the distraction technique of using bands to create space within a joint capsule.

     The chemical factor can be inflammation. DOMS, or delayed onset muscle soreness, can be a big contributor to inflammation. It’s funny that the strength coach can be the source of inflammation and, in essence, create the temporary mobility restriction. One of the best & easiest ways to address inflammation can be diet. Fish oils, extra virgin olive oil, and nuts have been a good way to address inflammation. Sugar has been proven to be a contributor to inflammation. This has fueled much of the modified Keto-genic and fasting raves, as of recent.

 

healthy-fats-by-Tina-Larsson-on-Shutterstock_copy

     The final factor can be neurological. This is the explanation behind the body producing stiffness in an effort to protect itself. This factor hits close to home for me. Back in 2011, I suffered a severe hamstring strain. I was preparing for the Russian Kettlebell Certification (RKC). If you have ever performed a kettlebell swing you’re aware that it puts a big demand on the posterior kinetic chain (lats, paraspinals, glutes, and hamstrings). That’s one of the reasons why swings are a great exercise. Not the best choice when you’re nursing a hamstring strain. The injury caused inflammation and pain, which explains my lack of mobility around my knee, where the hamstring attaches. The neurological factor lasted for years because my body became accustomed to limping to shift weight off the leg. It took me years to re-train and strengthen the hamstring to where it fired back in the correct sequence. I could have foam rolled for an hour. It wasn’t going to improve my range of motion.

     I have a love for learning, especially when it explains something I experienced up close & personal. Don’t throw away your foam roller just yet, but there may be a few other ways to help you touch your toes.

     See you at the studio.


doug@janddfitness.com

Breath and Mobility Work for Better Abs and Toned Arms?

     

     Years ago, I listened to famed strength coach Mike Boyle state that “Personal Trainers have the hardest jobs in the world.” Boyle is known for working with high level athletes from the NBA, NFL, and MLB. He was the strength and conditioning coach for the Boston Red Sox during their last championship run.

 

Boyleblogpic (1)_copy

     

     He was the strength coach for the Team USA Women’s hockey team during the last winter Olympics. He’s a “rock star” in my industry. When he speaks, trainers listen. It sparked my interest when he made that statement. He later went on the explain how he sees most of his athletes 4-5 times a week for 2-3 hours at a clip. Most trainers will see someone twice a week for 45 minutes to an hour. In that time frame, we need to work on fat loss, strength, and mobility (so they can do their exercises). Not to mention, we will work around any injuries they may have. Boyle’s athletes are usually highly motivated people that possess a huge financial upside based upon their performance, where the average trainer has to muster up their best cup of motivation to help people complete exercises they don’t want to do. Mike is right, it is a tough job????

    At the studio, I have different workouts available. Each workout is centered around specific outcome goals. We have Torch, our Gold standard HIIT (high intensity interval training) workout emphasizing fat-loss and strength. TRX flow has programming more for mobility and strength, with a heavy emphasis on core. Metabolic Disruption is exactly what the name proclaims; a HIIT workout that focuses on enhancing your body’s ability to burn fat. I’m in the process of releasing a new workout this August called “Mobility Worx”. The goal of this workout is to improve your body’s overall mobility. Before I get into explaining what will be done during this workout I should define mobility. I tend to not use the term flexibility much. Flexibility is defined by the range of motion around a particular joint in the body. Flexibility training is typically static and can be passive. Static means you’re not moving once in the stretch, (think of the classic sit and reach or hurdler stretch for the hamstrings). Passive means someone can assist you into the stretched position. A good example of this is having someone either lay on the ground or a bench and someone else assist them in stretching their hamstring by lifting their leg to the optimal position of 90 degrees.

 

hamstring stretch for blogpic_copy

     Mobility is flexibility, the architecture of the joint with motor control. The best example I can provide is a squat. When you perform a body-weight squat your body must contract (shorten) and lengthen multiple muscles at the same time for you to be effective. As you lower your body into the bottom position of the squat, your brain tells your quadriceps to relax as your hamstrings contract to pull you down. That’s motor control. To see an example of mobility watch me perform a 1-minute flow using Mobility Sticks.

Doug's Mobility Demo

 

Why is mobility more beneficial than flexibility? On multiple occasions I have been able to passively stretch someone’s hamstring where they can get their leg to 80-90 degrees, with assistance. Based upon that, they should be able to squat parallel to the floor, unassisted. I proceed to get them up, ask for them to demonstrate a squat, and they can barely get into position. There can be various reasons for this (past injuries or trauma, dehydrated muscles, weakness, etc.), but lack of motor control is a common culprit.

    There’s an old saying in the gym business that:

 

“You listen to what they want, and then give them what they need”.

 

I try my best to do both. Rarely do I get someone who lists mobility as their #1 goal. It’s usually “I need to drop 20 pounds around my mid-section and tone-up my arms”. To burn fat, you need to incorporate large muscle, multi-joint type exercises that burn more calories and elevate your heart rate. If you want to get leaner, be prepared for a heavy diet of squats, kettlebell swings and loaded carries if you train at my studio. The problem arises when some people have movement issues and cannot perform those exercises, initially. That’s when we must take a step backwards to mix in some proven mobility drills, so we can take 2 steps forward.

    In the last couple of years, one of the more popular topics of discussion in the fitness world has been breathing. We’ve known for years that if you can breathe better and more efficiently, you will get better range of motion. All you need to do is peek into any yoga class and you’ll observe that. The importance has risen in recent years because we’re seeing more people with symptoms of over-training, adrenal fatigue, and auto-immune diseases which have been linked to people living in a constant state of acute stress commonly referred to as “Fight or flight”. This is a response from your sympathetic nervous system when your body feels in danger. The job of the sympathetic system, when in this state is to contract or shorten muscles. It may be more challenging pressing a load overhead or squatting to full range of motion when in this state. Therefore, we’ll be starting every session of Mobility Worx with 2 minutes of breath work to prime your nervous system.

    This new workout will include breathing control, muscle and tissue work and mobility drills partnered with muscle activation drills. It may not sound super attractive, but it will incorporate everything someone needs to maximize everything they need to do in other strengthening and fat burning workouts. To repeat the phrase from above, listen to what they want and then give them what they need. If you’re interested in learning more about Mobility Worx or any of the sessions available at the studio, please feel free to reach out to me directly- Doug@janddfitness.com or call the studio (702)892-0400.

 

See you at the studio.


doug@janddfitness.com

It’s Hot in Vegas, and So Are We

 

     I hope you had a great 4th of July. It’s expected to be 105 degrees in Las Vegas today. We are officially in the dog-days of summer. I’m still shaking my head as half of 2018 is in the record books. Time stands still for no one. The mid-point of the year is a good time to reflect on how things are going on the goals you set out in December. Have you been able to stick to your workouts? Are you spending more time with your family? I’ve recently been evaluating things we do well at the studio, and on things I think we can improve. In business, it’s pretty simple, do more of the good stuff and fix the bad.

 

     We’ve recently had a surge of new members at the studio and that’s not normal for studios in the summer. June/July are typically the slowest months of the year for all gyms and we have a wait-list for some of our more popular training times. This may sound arrogant, but I’m not surprised. Going back to my statement from above, we are doing more of the good stuff and have either eliminated or cleaned up the things we don’t do well. I’ll give a couple of examples. When we first opened, we offered Yoga. It never really took off, primarily because we’re not a Yoga studio. We weren’t able to provide the experience of a Yoga studio. What we are is a functional strength and conditioning studio with an emphasis on fat loss. I have added more fat-burning, high energy workouts to the schedule. In response they have been well received.

 

     Another thing we have improved on is the coaching that’s done both before and after the session. I always wanted our semi-private to have the look, taste, & feel of private training. If I was training you in a one-on-one setting and you came in with a tight hamstring from sitting too much the prior day or a tight upper trap from a bad night’s sleep, we may spend some extra time with one of the massage sticks partnered with a few stretches before hitting the floor for our workout. I would also take that into consideration during our workout. If your traps are really bad, we may substitute something else for the overhead presses I originally planned to do. Normally, over-head presses are not a bad choice for you, but not the best option on this day. My coaches and I have focused on communicating with our members prior to the workouts. A little conversation can go a long way in enabling us to provide the best possible experience.

 

     Small group training is the rave right now, but it’s not very personalized in many locations. The cost is scaled as semi-private, but the service provided by many is still similar to the old 12-20 people, boot-camp model. I draw an issue with this. If you’re a Boot-camp, call yourself that. True semi-private training should be able to cater specifically to each person’s needs. If their needs can’t be addressed in this setting, then they should be directed to private instruction. One of the biggest struggles for many trainers and coaches is signing up members. When I mentor fellow coaches, I explain that you’re never selling. What you should be doing is actively listening to what someone needs, evaluate them, and then, as a skilled practitioner, provide advice on what you think would be their best option. Marketing expert, Seth Godin, has a saying that marketing is finding what people need and then giving it to them! The problem with most places is that they don’t have a skilled enough staff that can adjust to people’s needs and they don’t listen to what people need. I recently had someone come to me requesting a trainer, but based on their needs it was more physical-therapy. I recommended he visit a good therapist. Could I have adjusted some of his workouts- Yes. Was it to his best interest and what he needed? No.

 

     A large part of my job is teaching my staff. Later this month, I have the creator of Mobility Works (a system to increase mobility using sticks of different lengths) working with my staff at the studio. Next month I’ll bring them all to Long Beach, California for the Perform Better Trainer’s Summit, considered one of the best educational conferences in the fitness industry. We’re always learning, always getting better. This is why we’re busy in June. Our members stick with us because of the personalized attention and word has spread that we’re not another Boot-camp facility.

 

     I’ll see you at the studio.


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J & D Fitness
4180 South Fort Apache Rd,
Las Vegas, NV 89147
702-892-0400