If you’re broken I won’t fix you

      How would you rate your current level of fitness? What would you use as a scale? How much you bench? How fast you can run a mile? Can you touch your toes? These are all standards that have been used at some point in time by fitness professionals. And I would agree that each does has some merit. But the problem is that if you ask 20 fitness professionals how do they rate someone’s fitness, you’ll probably get 20 different answers. There needs to be a standard. When you visit the doctor, they take a few specific measurements to compare between visits. They typically take your blood pressure, temperature, weight, and resting pulse rate. Shouldn’t trainers have some type of standard to monitor someone’s current fitness state? Well actually we do.
      A brilliant physical therapist, known for working with professional athletes, named Gray Cook came out with a screen called the Functional Movement Screen or the FMS as it’s more commonly referred to. This screen checks the quality of your movement patterns, in 7 of the most common ways we all move. It has a simple scoring chart, and it allows you to use it as an assessment. You may not be able to squat parallel or perform a correct push up without compensation, or put your arm overhead… like you do in overhead presses. The screen will check for that. I started using this screen a few years back. It’s helped me tremendously, specifically with program design. How can you determine how much weight to give someone in a squat if you’ve never seen them perform a squat? You can’t. What if squats aren’t a good option for someone, but you don’t know that? And what happens in gyms everyday is that most trainers & strength coaches guess. Now most of the time that won’t get you in trouble, except for that one time where the guy has really tight calves or hamstrings & compensates with his lower back. After a month in the chiropractor’s office he returns to the gym, but this time without performing squats. It doesn’t happen frequently, but I have turned people away because they weren’t cleared to start a program. They needed a few sessions of physical therapy before they jumped into a workout. I believe exercise can cure a lot of things, but it can’t heal a pre-existing injury. In the Torch Workout every person is put through a movement screen to determine what they can handle. Before they pick up a kettlebell or sandbag, I know how strong their core is. One of the cool things is that in a class we can have 4 people performing 4 different exercises at the same time. Their score will determine which exercise and the intensity of their exercise. I wrote a book last year about this work. You can download it for FREE below to read about the science behind the Torch Workout.

The Torch Workout- A Personalized, Non-traditional HIIT Workout Class for Fat loss

      We have 5 days left to receive the August discount on your membership for the Torch Workout. As I mentioned before, we are offering a 30 day 100% money back guarantee with all memberships. So there is no risk! The only thing you have to risk is fat & inches. So please give me a call (702) 892-0400 or shoot me an e-mail to book a class or stop by to check out a class. See you at the studio.

Torch Class starts in 3 weeks!!!

The Torch Workout

When has being strong ever been bad for you?

I can remember in my early days of training one of the biggest request from my female clients was “don’t make me BIG”. Now to bring you up to speed, this was the early 90s, bodybuilding was big... no pun intended. So big that most exercise routines performed in most gyms were taken right from the pages of Muscle & Fitness. These workouts weren’t research based products, just the flavor of the month. Later I would learn, from a friend who had his arm routine featured, that they were typically ghost written by the writing staff of the magazine, and pictures of the popular bodybuilder were just inserted. Also you have to understand the 90s were the peak of the machine/isolate the muscle craze. So looking back, I could see the fear that these women experienced. But you need to note that the people featured in these magazines were on high calorie diets and using drugs, which played a big role in putting on a lot of that size, not just the preacher curls.
So let’s fast forward to now. Many of you may know that I recently launched our new Torch workout. And make no bones about it, this workout’s focus is on dropping body fat along with improving overall strength. I did say improve strength, not size. What’s happened in our society is that many people believe that by being stronger you will be bigger. A larger muscle is created from muscle hypertrophy, and I won’t bore you with the science but this typically happens with lighter loads, yes lighter loads, and with single joint isolated exercises. In strength training, one of the benefits is improved muscle contractile strength. This comes from multi-joint exercises using heavier loads for lesser repetitions. Now depending on whom you listen to, those reps could be 2-6 or 3- 8. Nonetheless, not 15! Along with the strength increase muscles will typically take on more of a toned appearance. Just look at the bodies of our athletes from the US Olympic weightlifting team. You may confuse them for gymnast.
But this brings me to my final point, when in life has being strong been bad? And let’s eliminate the “it will make me big” theory. Now I am taking one assumption, that with improved strength you are moving better. And in a healthy program design, strength is built on good movement patterns. Building strength on poor moving patterns just creates dysfunction, which traditionally leads to injury. Being strong prevents injury and leads to a better quality of life. Putting your own suitcase up on the airplane or loading the car up at Costco never hurt anyone. So stop with the myths and start lifting something heavy. I promise you’ll like the outcome.
Now for some big news, this week starts the pre-sale for our Torch classes that kick into high gear next month. Please feel free to visit the studio, check it out, and ask any questions you may have. I can be reached at (702) 892-0400 or to schedule an appointment. And we’re offering big savings. The $99 initiation fee will be waived if you sign up this month! This initiation fee covers the Polar Bluetooth Heart monitor that everyone gets along with a private orientation before your 1st class. In your orientation we go through your functional movement screen (FMS) a few exercise basics, and everything you’ll need to make that 1st class a Homerun. See you at the studio.


J & D Fitness
4180 South Fort Apache Rd,
Las Vegas, NV 89147