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!

Staying busy!!!

I just don’t get it…

          Throughout my life and career as a personal trainer, I have been perplexed, overwhelmed, and disheartened by a very common behavior that seems almost universal. I see it in myself at times, and I wonder how someone devoted to health and fitness promotion could exhibit it. It is simply put a sabotage lifestyle marked by yielding to unhealthy behaviors such as binge eating, drinking, avoiding positive routines, and generally indulging in immediate gratification over long term balance. It is that sort of diseased thought process that says “what the heck? I might as well!” “We’ll deal with it tomorrow.” “Maybe the consequences will pass me by.”

          It is painful for me to observe this behavior in other people who seem to have given up on life—who behave in ways that cause me to cringe, merely because they have given up on the fight to be more, to be better. I recently saw an episode of Bridezilla where a young bride-to-be exhibits this sabotage mindset to an almost comical degree. She must have everything her way, and when she fails to fit into her expensive dress, she opts to beg her parents for a new one without any attempt to change her eating or exercise. In fact, she actually scoffs at exercise and eats scoops of ice cream after being forced to work out. The whole show is meant to be humorous, but I was disgusted. This individual would rather eat herself into a new, expensive, and larger dress, than deny herself the pleasures of overindulgence.

          In response, my wife made the insightful observation that everyone around her pays for her poor decision making! Ultimately, she will pay for them too, if she doesn’t experience a conversion of sorts. The show highlights how we can be blind to the effect we have on others through our choices and bad habits. I believe we are each called to more, and we each have a group of people who share in our triumphs and failures. Don’t we owe it to them to give them more success than tragedy?

          So what can be done to temper us against this insidious foe? How can we ensure that it doesn’t get the best of us? The solution, I’m sure, is more complex than I am qualified to prescribe. However, I do know that we must have a core system of values—a sort personal honor code by which we live. That set of values must incorporate knowledge of the fact that our actions “echo in eternity.” Our values must play out in every part of every day. Every decision, great or small, must adhere to that standard. Yes, we will fall, time and time again. But the beauty of the system is that it forces us to continually strive for something more—that ideal existence that we know is possible but fear most days to make reality.

 

Thoughts From a Trainer 1

Having been in the health and fitness industry for a fair amount of time, I can honestly say I love what I do. I love learning more about the functions and mysteries of the human body. I love coaching people to new limits of performance. I love instructing individuals on new trends and established scientific principles. However, there are a few challenging truths I have encountered. The main difficulty stems from the fact that the element that makes me a good trainer—namely having a heart for people—makes it hard for me to only attempt to impact those who pay for my services. Oftentimes I sit in the gym and watch ordinary people just like me come in for their daily workouts. They can be passionate, motivated, energetic, but they go nowhere. Days, months, and even years may pass with no apparent change.

Maybe it is the teacher in me, but I want to go up to these individuals and give them lectures on exercise science, anatomy and physiology, and exercise prescription—all within a 10 minute conversation. I want to give them the knowledge to take flight. However, I must hold myself back, because even with a positive motive, I can appear rude, pompous, and my interaction can actually have a counterproductive effect. I don’t mean to sound as though I am sitting upon my ivory training tower, but the truth is that everyone can benefit from proper education—whether it comes to exercise or any other pursuit worth doing. Yet, I am still searching for appropriate ways to serve the entire gym, especially those who don’t elect to pay for my training.

My second challenging observation is that, as a small businessman, I must convert my skill and passion into a commodity—a line of products with flashy names and competitive pricing. I think a lot of trainers get into their training careers thinking that they are joining the Peace Corps or a philanthropic organization—and it is to an incredible degree. But we have to eat too! And I dare say that many trainers wake up one day and realize that their idealistic motives must be pushed aside for the real, the practical, the inevitable and unavoidable salesmanship. The great trainers adapt and incorporate profitable business techniques with their unique vision. I am attempting to achieve this feat—an accomplishment that literally drowns hundreds and even thousands of aspiring trainers every year. But I must say that it is worth every ounce of the effort, and I view it as my initiation.

Either way, if there is anyone out there that wants to be my benefactor so that I can do this pro-bono, let he know Haha!

The video below is of a man that I would never have the above issue with haha… I’d be begging him for advice!

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!

 

8 Reasons Why Personal Training Is For You!

          So maybe you’ve considered getting a personal trainer but have never followed through. Maybe you feel like you don’t need a trainer or don’t want one… Either way, I’ve found that there are 8 primary reasons why you should seriously consider getting a trainer. Consider the following:

ACCOUNTABILITY— Whether you are a weekend warrior or a trained athlete, adherence to a program can be challenging. Scheduled appointments with a trainer can keep you on track and ensure that you meet your goals.

MOTIVATION— We all have good days and bad days, driven days and unmotivated ones. Meeting with a trainer one-on-one or in a small group setting will drive you to the limits every time.

EDUCATION— At Source Fitness Training, we are convinced that proper education with regard to strength and conditioning is the key to success, safety, and adherence.

ASSESSMENT— Setting goals can be impossible if you have no idea where you are or where you are going. Therefore it is crucial to meet with a trainer who is qualified to measure your fitness. Once you know where you are, you can begin to become who you want to be!

INDIVIDUAL ATTENTION— Why do celebrities and professional athletes hire trainers? It is simple! They know that having one-on-one attention can give them a competitive edge, whether it be on the red carpet or the sports arena. When you elect to hire a trainer, you provide yourself with a resource that is exclusive, proven, and devoted to your needs and desires, whatever they might be.

PROGRAM DESIGN— You might have played football in high school or lifted recreationally since your teens, but do you know anatomy and physiology, the art of scheduling workouts, when you are going through the motions or pushing yourself too hard—what muscle groups or movements you are training? Qualified trainers bridge the gap between science and applied fitness, and they know the secrets you need for success.

NEW TRENDS— Is your workout regimen getting dusty and boring? Have you hit plateaus and grown tired of even coming to the gym? Source Fitness Training is committed to monitoring the fitness world and research to give you the latest and greatest workout possible.

ACCESSIBILITY!!!— Individual and small group personal training are no longer overpriced amenities of the wealthy. The outstanding services offered by fitness professionals are increasingly demanded by individuals from all walks of life. You will be surprised by the low prices offered by Source Fitness Training, I promise!

          If you have read over and considered this information, but you are STILL not convinced, schedule your free session today—and experience it for yourself!

 

-Andrew Kurek

NSCA Certified Personal Trainer

SourceFitness@gmail.com

 

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

NSCA-CPT