Trainers & Fathers

Yesterday morning I had three different clients, of three different fitness levels, ages, and backgrounds. My task as “Trainer” was to take them to the limits of their personal abilities. Their circuit-based workouts were relatively similar, but they engaged each of them uniquely, and I saw remarkable tenacity and perseverance. However, the most profound truth that I encountered with these three sessions was that training and fatherhood seem remarkably similar, and I will discuss why.

As a fitness specialist, I am responsible to meet individuals at every level of fitness and lead them to higher levels of performance. I must create programs that are safe, efficient, and effective. More important, I have to encourage and inspire clients to push themselves beyond barriers of all kinds. Consequently, I have to pit them against situations that both test them and allow them to succeed with HARD work. If the work is too easy, they will not feel accomplished. If I work them too hard, they will feel inadequate, weak, and ineffectual. This process requires me to closely monitor the status and progress of the people with which I work. I must invest uniquely, and I must be willing to encourage, lead, and intervene if necessary to ensure that the environment is suitable.

Not to sound condescending or paternalistic, but I think that this relationship between client and trainer is much like the relationship of a father to his children. A trainer must be a role model, a very exemplar of the lifestyle he promotes. He must first prove himself and have the respect and attention of clients. He must be attentive and involved, and he has to be MOTIVATIONAL. He must spend part of himself on everyone and invest proportionally. If he does not behave in this manner, then clients will drop off, give up, get bored, or cease to progress. His role is to simultaneously provide security and the tools for independence.

I might be overanalyzing or idealizing my job, but I see some staggering similarities, and it inspires me to be better ever day—to keep leading my clients to success and independence. It sobers and humbles me to be in such a position, and I hope that I have the courage and diligence necessary to help all of my clients mature in fitness as fathers help their children mature in life.

Freedom: When Self-Denial = Liberation

My wife, a few friends, and I have begun our new eating plan for the next three months. It is our attempt to reach for more this year and to catapult ourselves to a higher standard of living. Surprisingly, even after one day, I have been acquainted with an undeniable truth—which just happens to be a little ironic.

 

When we think of restricting any sort of behavior or habit that we like, it can seem as though we are imprisoning ourselves. We are barring ourselves from a known and treasured pleasure. We might quit eating out, drinking coffee, buying new Under Armour gear regularly (definitely one of my pleasures), or many other amusements, endeavors, or rituals that target the pleasure centers of our brain. It is daunting, even hypothetically to attempt such a feat.

 

However, if we just take the plunge, we might discover that by cutting out these pleasures we are actually freeing ourselves from the bondage of self-indulgence. Oftentimes, we have divergent goals/values which create a constant conflict in our psychological selves. For example, a person might value health and fitness but also eat poorly and drink frequently. This concept is called cognitive dissonance, and it leads to compromise, dissatisfaction, feelings of failure, shame, etc. It is universally evident in our lives–this debilitating cross pressure.

 

And so, by cutting out one of the antagonistic pleasures, we actually attain liberation of sorts from a burden that prevents us from being more like who we want to be. It is humbling sometimes to admit that we are paralyzed by our pleasures, but the sweet truth is that freedom from certain pet pleasures actually might make life more pleasurable.

 

Sadly, many people avoid the necessary self-analysis and consequently can’t separate the wheat from the chaff in their lives. I have only just begun this experiment is self-discipline, but I already feel more like myself. Yes, I will regret many days that I am cutting out foods that I love, but ultimately I know that I will be better for it. I encourage you to attempt something similar in the next few months. It is a great time of year to get stuff done, and the benefits might just be life changing.

EXCUSE: THE ACHILLES TENDON OF THE STRONG

          I recently read an article in a National Strength and Conditioning association journal wherein the author, an exercise/sport psychologist, addressed a universal enemy of athletes. It is that insidious beast, that pestilent antagonist of humanity called excuse. She declaimed the various ways that it creeps into training and terrorizes even the best of us.
 
          I began to think about my training in recent months and in the last few years, and within moments her points began to appear in my retrospection. She listed all of the justifications we make for training poorly or not at all. She highlighted how destructive it can be to ultimate success and progress.
 
          Even as a trainer—someone who purports to be an expert in health and fitness, I see my life and values undermined by certain excuses I have made my whole life. There is always that doubt that keeps me from attaining what I know is possible and reaching out for what seems impossible. The result is that I feel like the ultimate impostor. I don’t feel like I can take a stand and challenge people in weak areas of their lives. It is a nasty creature, excuse.
 
          Part of the purpose of my last blog was to demonstrate that I am going to hold myself to the same scrutiny as my clients. Surprisingly, oftentimes I really don’t. I sit on my pedestal of education and knowledge and avoid getting dirty the way I must to be a role model, a coach, and an educator. I think to myself that I can give a minimal effort and still accomplish twice that of the typical gym crowd. The truth is that I can derive some success with this mentality, but only to a very finite degree. However, I am robbing myself and missing out on the energy of total immersion.
 
          And so . . . I am ready to take my humility pill and get my hands dirty. I am going to make myself accountable to the standard that I project to friends, family, clients, and peers. Yes, we are plagued by excuse—that mean villain—but we don’t have to be ruled by him! We can begin each day with new fervor and give our best. At the very least, we can resist by not being deceived, by being accountable, and by creating and cultivating new goals and aspirations for ourselves.

Coming Soon!

          At the beginning of this New Year, I am leading a weight loss program that will take my clients into the Spring—at which point I hope they will be at new levels of health and fitness. In previous programs, I provided as many resources as possible to the participants and attempted to instill in them that spirit of determination, investment in the future, and diligence that helped me change my life about half a decade ago in college.
 
          I am convinced of the value of weight loss programming because it is a system that overcomes many of the major hurdles to success: ambiguous goals and training timeline, go-it-alone mentality, poor knowledge of exercise technique and methodology, personal fears of being in a gym setting alone, lack of accountability, and the list goes on forever.
 
          However, as invested as I am in this training tool, I have never put myself in the mix with my clients from a dietary and investment standpoint. I have envied their clarity, focus, and singular devotion. I think it is because exercise is part of my life to the extent that I can sometimes float along on autopilot—even as I continue to challenge myself. So I am planning with my wife to take on a more restricted diet for the duration of the program, and I am going to develop new goals—just like I require of the weight loss participants.
 
          I hope that this process makes me more considerate of the challenges and concerns of my clients, but I also hope to derive new energy and results. It should be entertaining to say the least, and I am honestly looking forward to it. I’ll keep you posted!

Group Training: Filling In the Gaps

THEN

          In ancient times gladiators trained together in small groups to attain elite physical conditioning. They worked, lived and exercised together. They grew stronger together. Gladiators were taught in small groups by a master, a practice which helped them individually and in team combat. he cohesion of the small group made the rigors of life for these warrior slaves possible.

NOW

          With the increasing emphasis on health and wellness and simultaneous increase of disease among Americans, new demands are placed on fitness training professionals. The desire to attain overall fitness and improved functional capacity now competes with the narrow goal of enhancing physical appearance. Small group training is meeting the demands of the masses due to versatility, exciting atmosphere, economical cost, and its inherent peer support and accountability.

TRADITIONAL METHODS

          One-on-One: Since its inception, personal training has been geared towards highly individualized client-trainer interaction. People pay premium to have uncontested attention–and it definitely works, but not for everyone!

          Go-it-Alone: The mentality is that each person has unique goals and is responsible for his or her own program. A trainer may or may not help in this process, but something is lost with this design. It can limit potential by isolating individuals from a primary resource—the influence, experience, knowledge, and motivation of peers!

SMALL GROUP TRAINING (Filling in the Gaps)

          It is demonstrated in numerous studies that people profit from group training. This is a result of Transactive Memory which simply means that groups develop a shared memory system. The group learns together and collectively is able to recall information more effectively than those educated alone. It is important to understand that many of the challenges of life require group interaction (like team sports, business meetings, etc.), so training alone might not be the most valuable vehicle for long term, real-life performance enhancement.

          Another reason why group training might be more effective than going it alone relates to the Social Identity Theory. This multifaceted, complex set of concepts explains how and why individuals socialize and form a collective identity. It provides insight into how people perceive life and others within and without their group, and it reveals that people included within a distinct group oftentimes develop a “We” rather than an “I” mentality. Especially in exercise or weight loss, it is invaluable to have a support system and a team atmosphere. Overweight and obesity is frowned upon and ridiculed by society, which leads overweight and obese people to avoid social engagements, especially those which appear to exclude them. A team of individuals determined to improve their lives will profit from a shared dream and a collective security. That is one reason why Biggest Loser type challenges are one of the hottest fitness trends in recent years.

          Small group training empowers people at similar fitness levels, or with similar goals, by building a group dynamic. It leads to interpersonal accountability, mutual reassurance, the formation of new and increasingly challenging goals–essentially the formula for longevity and program adherence.

NEW METHODS

          Small group training, because of its social dynamics is energetic. The design and construction of group programs must be proportionally exciting. Oftentimes circuit-based programs are used to harness and facilitate an energetic environment. As a result, there is no room for repetition counting and one-at-a-time type workouts. Participants are pitted against several work stations where they vigorously engage the challenge for a small increment of time before moving on to the next available station. There is not a lot of time for thought or conversation. However, exercises must be explained and learned prior to the workout for safety and efficiency.

          New group training methods do not rely heavily on machines but instead incorporate the newest “toys” that are portable, creative, and entertaining. They provide great results but liberate people from warehouses of single-function strength machines and treadmills. They resemble, interestingly, more ancient forms of training.

          The functional training movement (within the fitness industry) has enhanced group training by providing individuals with challenges that closely mimic real-life activities and movements. The training techniques enable people more than ever to be balanced and versatile, coordinated and strong, flexible and chiseled. It is possible more than ever to be the whole package without even thinking about it!!!

POSSIBILITIES

          Group personal training offers much to individuals in pursuit of better, healthier lives. It is engaging, energetic, and cost-effective. It involves group support, team building/positive group identity, and program longevity. Thus, it ensures that people will actually see the rewards of their hours in the gym. So get out there and train like a gladiator!

 

Holiday Fit: Why Wait Till January?

          During this time we celebrate the season, create memories with family and friends, and enjoy a rest from the madness of work and our typical routine. However, this break from the ordinary can be detrimental to our health and fitness by introducing bad habits and creating a health “debt” for the New Year. A few facts are provided below to put everything in perspective:

          Health Debt = Weight gain (from fat) + reduced cardio fitness + decline in muscular fitness + increased stress levels + a sedentary lifestyle.

Weight Gain:

          We all joke about gaining 4 or 5 pounds during the holiday season, but let’s break it down. 1 pound of fat = 3,500 calories; 3,500 X 5LBS = 17,500 stored calories! That means that it would take you literally 35 workout sessions, assuming you burn 500 calories per exercise bout, to shed holiday bulk. This concentrated physical activity must be paired with a calorie correct diet just to recover. Before you dig in this year, ask yourself if it is worth spending at least a month, possibly more, merely to return to your pre-holiday shape.

Reduced Cardio Fitness:

          Studies show that it takes a minimum of 3 cardio sessions per week to improve and retain cardio fitness numbers. Sadly, the time and work you have invested this year by adhering to that number can rapidly diminish after only a couple of weeks of being sedentary. Fitness will literally dissolve if you let it! In other words, if you are finally feeling in shape, not getting winded, and continually looking for more challenge in each workout, you can expect to feel sluggish, lethargic, and depleted by the end of the holiday season. Who wants to start out the year feeling like a slug?

Muscular Fitness:

          Similar to cardio fitness, your body’s skeletal muscle system requires a minimum of 2 days a week of structured strength training to retain and improve its composition and function. It is widely known and continually validated that muscular fitness impacts your ability to move, carry out activities of daily living, burn calories, retain healthy bone density, avoid and recover from injury, and overall functional capacity. Yet, declines in muscular fitness (deconditioning) are evident as early as 2 weeks after you cease training. That means that all of the benefits you are enjoying now could be gone by the end of holiday festivities if you aren’t working out.

Increased Stress Levels:

          With holiday fun and revelry comes heightened stress, and resultantly this means that you will store fat, feel horrible, and engage in unhealthy activities to self-medicate. The endorphin release you typically derive from cardio and weight training are not present, so you will naturally crave the endorphins found in chocolate and certain other foods. The only way to decrease these stress levels is to engage in activities that restore the balance by managing and releasing stress. By continuing to exercise during the holidays, you will feel better, and you will instantly improve your chances of actually enjoying the season!

Sedentary Lifestyle:

          Arguably, one of the most detrimental, unhealthy, and unnatural behaviors known to modern man is a chronic lack of physical activity. Why? Simply put, humans are designed physiologically to move. Our fitness and health declines almost exponentially if we do not, and our capacity to function and exist independently diminishes as we age. If you invest in exercise and a highly active lifestyle throughout the year, why set a negative trend for yourself? Why set a precedent of not moving? Yes, routines are thrown off and exercise is inconvenient, but the consequences of not being active for even a couple of weeks are far worse than the “inconvenience” of a morning jog or midday walk. I’ve heard it put that you become what you train for. If you train like a sprinter, you will begin to perform like one. If you train like a swimmer, you will begin to look like one, as your body attunes itself to your lifestyle. Well, if you train like a couch potato, you will perform and look like one, without a doubt.

WHAT CAN BE DONE?

          Stick to a program. Don’t necessarily train your hardest, but stick to a routine that will promote the retention of your current fitness level.

          Buy cheap, portable exercise equipment (like elastic bands) that can be carried out of town or keep making time to go to the gym during the holidays.

          Be careful to watch the quantity of foods you eat, while allowing yourself simultaneously to have some treats.

          Drink lots of water and avoid over consumption of high sugar drinks (hot chocolate, egg nog, punch, etc.) or alcoholic beverages.

          Don’t put out candy or snack type foods at your house. You and everyone else will eat them! I know I do!

          Exercise on every major holiday. Who says you can’t work out on Thanksgiving? It’s your life, your health, and your body. Don’t’ watch football—play football or take a family walk. Great memories can be forged doing active things.

          Remember what your current fitness goals and values are. Holding yourself to a standard will liberate you from having to overindulge to feel festive.

          Also, remember that the holidays are about family, friends, faith, memories, service, charity, and so much more—NOT food!

          Devote thought and conversation to the New Year and what your goals are NOW. Determine where you improved and what kept you from improving in the past year/s. Goal-setting now will make temptation easier to overcome, and when the New Year comes, you will be able to hit the ground running—instead of limping!

Have a Happy Holiday Season!

-Andrew Kurek

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