From the Community Voice
The following articles were originally written for the Community Voice. We have reposted them here for your convenience and to help you on your quest to Live With Power!
(We are currently in the process of updating this list. Please pardon any numbering that may be off.)
Low Tech High Effect
The truth behind body transformations
Small steps lead to big changeech - High Effect
Cardio doesn't burn fat
Bust out of your comfort zone
What is 'true fitness'?
What exactly is 'eating healthy?'
It's all in your chemistry
A dose of truth
'It's never too late to become what you might have been'
It's ok to slow down a bit... for a while
The gift of fitness - made simple
I can't afford it: Still not a valid excuse
The magic of exercise
Live the lifestyle
The trainer of the future
Role models you can relate to
Feel great today.
Don't get lost at sea
Fitness on a time crunch
Going beyond the physical body
Simple tips to keep you fueled up
Fitness secrets revealed, myths dispelled
Don't get locked in!
Create a fitness lifestyle for the real you
Stretching is a big part of total fitness'
What happened to speed and power?
Building core strength
Workout plans for budget fitness
Genetics: no excuse to stay unfit
The American dream
Thanksgiving without the 'gut guilt'
The lost art of leadership
Low Tech - High Effect
By Chris Jantz, CPT
"Low tech - high effect" is a phrase I heard recently to describe a new approach towards fitness training. This new approach isn't new at all. It's old-school.
New scientific studies are now proving how effective this type of training really is. Once again, the trainers in the trenches knew what worked decades before science proved it.
I recently looked at an old gym photo that spoke a thousand words. The year was 1927 and the gym was the New York Sports Club. What I saw in the photo looked more like a gymnastic training center than a traditional gym. There were climbing ropes and ladders, stretching bars, gymnast rings, pommel horses, pull-up bars, medicine balls, kettlebells and a cool running track that circled the entire gym.
Training this way and with this type of equipment isn't easy. It requires that you learn how to use the most incredible machine ever built - your own body. This type of training isn't always comfortable and demands the need for practice and patience.
Practice and patience? No wonder these types of training gyms have disappeared. Why be patient and work hard when I can sit in an air-conditioned or well-heated gym while effortlessly pushing and pulling shiny machines? And what about my step class and the juice bar?
I can't say this for all, but for most, this mentality leads to nothing but spent time. Simplicity in your fitness leads to realness, and realness times effort leads to results. Usually, the less real you are with yourself the more you delude yourself into thinking that you're doing everything you can to get fit. The simplicity of old-school training might be just what you need to experience what true fitness training can do for you and your life. Stay tuned over the next few months as I highlight some old school training that may inspire you towards new levels of fitness.
Until next week...Live with Power! Your friend and trainer - Chris Jantz.
The truth behind body transformations
By Chris Jantz, CPT
Please tell me you've seen before and after photos that advertisers use to sell you fitness. They're in just about every magazine you pick up and have rolled over into TV-land, too. Are these transformations real? Can you really do that in twelve weeks? Can you and I do the same thing?
Here's what I've learned. Many of these are real, although a lot of the people that achieved amazing transformations were very fit prior to getting out of shape. Not all of them though. Some achieved amazing physical changes in spite of having never worked out before.
Can a person really transform their body in a short period of time? Absolutely, but your mind set must be right, your will strong, your nutrition close to perfect and you must blow the roof off the place every time you set foot onto the gym floor to bust out a workout. Tens of thousands of everyday people like you and me have done this so there's no reason why a person like yourself, who's in relatively good health, can't do the same thing.
Back in the late 90s Bill Phillips of "Body for Life" fame almost single-handedly challenged the entire nation to transform their physiques. Since then this whole before and after thing has spread like wildfire.
He offered a legitimate cash prize for each person who did the best job for their age group; he supplied all the training info, nutritional info and all the supplements needed to make things a little more convenient and easier. This drove people to do what? Get uncomfortable and take action!
They blocked out their social life and any and all distractions and for 12 weeks focused on nothing but their fitness and everything that went along with that. They were relentless, and you know what? Their bodies started to change, and kept changing all the way up to the final weeks.
People across the nation transformed their physiques and got in the best shape of their lives, but something was missing and everyone missed the boat on this one. They never learned how to make this new lifestyle blend in with their old one. People got out of their comfort zones and took action but didn't really approach this mission as a true lifestyle change. Almost none of these folks held onto their new bodies, and in fact returned to the way they were before or close to it. When the supplement companies visited the contestants a year later they found that most, if not all had lost their physiques.
So the lesson I'd like you to walk away with is that the only true successful fitness program is one that you can maintain long term and the only way to stay fit long term is to live it as a lifestyle. Accept who you are, be truthful with yourself and then work from there.
If you're an eater, you're an eater, so you better make it up by being relentless with your workouts. If you get bored easy you better choose a fitness program that keeps you excited and has tons of variety. If you only want to work out three or four days a week but want to drop weight your food choices better be perfect. Be a work in progress but at the same time acknowledge the small victories you have along the way. The path is the goal, not the destination.
There's a lot more to health and fitness than just physique, but this is what most people focus on most when they think about getting fit so that's why I came at it with this perspective. Now that we're all clear on the fact that fitness is a lifestyle, join me next week as I talk about living outside of your comfort zone and the current trends that are sweeping the nation.
I'm really glad to be back this month. Thanks for all your continued support!
Live with Power! Trainer Chris
Small steps lead to big change
By Chris Jantz, CPT
Summer is right around the corner and many of you have probably waited to the last minute to get your fitness program started. There's no easy way to get in great shape and even the thought of it is totally overwhelming for most of us. So my advice to you today is to break this huge task down into small bite-size chunks.
Start by picking out one of your most recent food vices and eliminate that from your diet all together. Do that for a week or two until it gets easy, then pick a second food item and drop that one too. Keep up this pattern and before you know it your diet will start to look a whole lot better.
Thinking about starting your workout program can be a lot harder than actually doing it. Many times it's the thought of it that prevents us from actually doing it. Instead, think of establishing a new routine.
Pick out two days that you block out time for exercise and then put those times on the calendar. Don't go into your workout with this big lofty idea of how tough your workout is going to be, just go into it very lightly and ease up on some of the initial pressure that you would usually put on yourself.
Focus on staying on your new routine first, then start to increase the intensity of your workouts slowly each week. It won't be long before you're blasting right through your workouts and on your way to getting in great summer shape.
Once you start to feel better and get healthier you should add in some new physical activities that are fun and provide a good workout all at the same time. Some great choices here are mountain biking, softball, rock climbing, Tae Kwon Do, swimming, fencing, basketball and chess-boxing.
That's right, chess-boxing. I'd never heard of it either but it's a real sport. These guys play one round of chess and then climb in the ring to duke it out for another round until one champion emerges. If you don't believe me then just ask Paul. He runs the chess club for the Cotati rec. department; he'll tell you all about it.
Anyway, the main point here is to add some fun into your weekly routine while getting your body moving at the same time. Breaking things into small chunks and working on them can lead to big changes over time. So if you've been procrastinating with your fitness, then try this approach so you can start taking the actions needed to make yourself fit and happy.
Stay tuned for the next few weeks as we'll be introducing you to some new writers that will be contributing to our expanded fitness.
Live with Power! Trainer Chris
Cardio doesn't burn fat
By Chris Jantz, CPT
People these days are smarter and more educated about health and fitness than ever before. Living in the information age has allowed us access to unlimited amounts of info at the click of a button. Great, right? Not really.
What seems to have happened with this abundance of knowledge is an abundance of confusion. This book says one thing, and then this doctor says something entirely different and then the mystic guru swears by something that makes sense to no one. And they all have documented test studies to prove that their theories are right. No wonder everyone is confused with how to get fit.
What I've learned is that the best approach is to just use good old-fashioned common sense. Grab hold of the basics and start from there. Keep your training simple, intense and consistent.
Most clients I work with want the total fitness package. They want to be healthy and strong with toned muscles, a solid core and a lean mid-section. People say it differently, but what it all boils down to is that they want to be totally fit in all areas with a minimal time investment.
As a trainer the first thing I look at when designing a program is that it has the three main fitness components in place so it's well-balanced. These three vital components are strength, conditioning and performance. To be totally fit you must have muscular strength and muscular endurance, you must be well conditioned in all three of the metabolic pathways and your body must be able to perform tasks at an optimum level.
Notice that I used the word conditioning instead of cardio. Of the three, it's this one that creates a lot of confusion and much debate.
I'd like to simplify this a bit so you can make better decisions when planning your next workout program. Think of a well-conditioned body as one which has energy systems at their optimum. Now breakdown what energy really means.
Every human action requires some type of energy. There are three metabolic pathways that provide the body with the energy it needs to perform any and all actions. The three metabolic pathways are the phosphagen pathway, the glycolytic pathway and the oxidative pathway. No one pathway is used exclusively without the other two coming into play, but one pathway will dominate as it provides the body with the right fuel for that particular activity.
The phosphagen pathway fuels explosive activities like sprinting, jumping, punching, throwing, kicking and any other explosive type movement that last less than about ten seconds etc. The glycolytic pathway fuels more moderately powered activities like soccer, volleyball and swimming and any other moderately powered activities that last up to several minutes. The oxidative pathway fuels more low powered activities like marathon running or cross-country skiing as well as any other endurance activity that can last an excess of several minutes.
The phosphagen and glycolytic are anaerobic (without air) in nature and the oxidative (with air) pathway is aerobic in nature. What most people refer to as cardio is aerobic training being fueled by the oxidative pathway. A misconception is that this type of "cardio" is the best for burning fat, but the exact opposite is true.
This type of training also excludes the other two energy systems. This is why I use the word conditioning instead of cardio. You need to train all three energy systems to be well rounded in your fitness approach. Freddie Myles talked about interval training a few weeks back and I agree with him that this is one of the most effective ways to train all three energy systems simultaneously while boosting your metabolism.
Take a look at your current training program and update it by adding the activities that you're not currently doing. If you're cramped for time or need an all-in-one approach, do interval training for a few months. I'm sure you'll be happy with the results.
Live with Power!
Bust out of your comfort zone
By Chris Jantz, CPT
Many of the greatest achievers in life have come to agree on one fact. That fact is "The more you live outside of your comfort zone, the greater your life experience will be!" When it comes to fitness this couldn't be more true. Unfortunately, most people fail to get fit because of the fear of discomfort. This mindset prevents them from ever discovering their true potential and what their bodies are really capable of. The human spirit is amazingly strong and the journey of health and fitness is a perfect road to experience what it feels like to be alive.
When was the last time your body was drenched with sweat and your heart and lungs were pounding out of your chest? If recently, then great, but if not, you need to be honest with yourself and admit that you haven't been pushing yourself enough in your workouts. I don't mean to the point of injury, but to the point of feeling uncomfortable. You mustn't fear this because this is what your body needs in order to get the stimulus necessary for true change.
I've guided hundreds of people on this journey and I've seen the same thing repeat itself over and over again. Their bodies stayed the same... stayed the same... stayed the same... then all of a sudden they got serious and got real uncomfortable. Their bodies changed and they got fit! So if you're struggling to get fit, then it might be time for you to bust out of your own comfort zone.
Preparedness is one of the first things to start with. This means doing all the little things that you'd normally skip because you don't want to deal with them. Take a look at your weekly routine. Be honest with yourself on some of the things that have been unproductive and that have been taking up your time. Have you been over committing yourself to too many people at the expense of yourself? Too much socializing, video games, TV gossip shows, too much texting and chitchatting, partying and everything in between. Some of these may not apply to you at all, but I know that you've got something on your calendar that you can cut back on. Cut some of these things out to make time for you and your workouts. Schedule your workout times on your calendar so you're prepared and ready ahead of time.
Next is the food issue. The reason I see most people screw up here is because they fail to prepare. Clean all the junk out of your cupboards and fridge, get food containers, lunch boxes, coolers, shaker bottles, utensils and anything else that you might need. My staple appliance is the faithful blender.
Plan your groceries; get what you need ahead of time and stock up on dry goods like protein powder and oatmeal. If you struggle with drinking your water stock up with a few cases and toss one in your car and one at work. Make it real easy to remember by putting the water bottles where you'll constantly see them. If you aren't able to prepare whole foods ahead of time, then engineered foods are your best second choice.
Engineered foods are meal replacement powders, ready-to-drink protein shakes and high protein meal replacement bars. These work great, but don't skip your whole food meals entirely. I've always had the best results on a diet consisting of mostly whole foods. If you have the right foods prepared ahead of time you'll make better choices and support what you're doing in the gym.
Nowhere else will you see the most dramatic results as when you get out of your comfort zone and bust your butt in the gym! From boomers to athletes to soccer moms, the most fit people I've seen in real life have all been folks that trained very hard and stayed very consistent.
At the extreme opposite of comfortable gyms and comfortable workouts a new training craze has swept the nation. This new way of training is not new at all, its "old school." Olympic lifts, bodyweight training, kettlebells, powerlifting, sprinting, tire flipping, rope climbing and so on. These gyms and their training programs go by many names but at the end of the day what you're looking at is good old-fashioned blood, sweat and tears.
Mark Twight, founder of Gym Jones training center got big press recently by training the entire cast of the movie "300" in the exact type of training I just described to you. One way to describe it is Spartan Training. The actors in "300" were in incredible shape. Not just beach muscles either, these guys got turned into lean, mean, high level athletes and if you watched their training you'd know why.
One big difference between this type of training and the standard gym training is that it's very uncomfortable. Uncomfortable but highly effective. Prepare your body by surrendering your mind to the fact that you're going to be uncomfortable and that it's okay. Once you let fear go you'll be amazed at what you can achieve. Bust out of your comfort zone and get fit so you can Live with Power!
What is 'true fitness'?
By Chris Jantz, CPT
Marathoners, cyclists and triathletes are often regarded as the fittest athletes on earth. But as impressive as their accomplishments might be, they're far from being the fittest athletes on earth.
So if not them, then who? Bodybuilders? No. Dancers? No. Baseball players? No! Well if none of these people are the fittest either, what does true fitness really mean?
In my opinion true fitness means being well rounded in all areas of health as well as human performance. Your foundation should begin with cardiovascular and respiratory endurance, muscular strength and endurance, core strength and overall stamina. With these four areas in place you've established a good foundation upon which to build.
Now, if we're talking about "true fitness" we must take a look at human performance, with one's measure of fitness being that of optimum function within the human body. Human performance defines all the physical skills such as speed, power, coordination, flexibility, balance, agility and even accuracy. True fitness is total fitness and total fitness means having an equal balance of everything mentioned above.
I love bodybuilding, but as great as it might be, it's not enough. Today's commercial gym environment is built upon the bodybuilding mindset with isolated bodypart training being the mainstay. Add some dead cardio to that and you've got the recipe for modern-day fitness across the nation.
Where's the Olympic lifting? Where's the gymnastics and bodyweight training? The jumping, sprinting, climbing and throwing? Where's the training that builds true performance? We all want to look good, but what good is your machine if you can't use it?
This is not intended to criticize, but rather to inform and inspire you to strive for total and true fitness in your own life. Gymnasts, sprinters and today's modern gladiators, the MMA fighters, are all examples of athletes that strive towards total fitness. You don't have to call yourself an athlete to get in shape or drop some weight, but if true fitness is what you desire becoming an athlete is a must. Take a look at this checklist to see what's missing and add it in. What you might find is that fitness can be a lot more fun and interesting than you originally thought.
Your fitness checklist:
- Cardiovascular/Respiratory
- Endurance
- Muscular Strength/Endurance
- Core Strength
- Stamina
- Speed
- Power
- Coordination
- Flexibility
- Balance
- Agility
- Accuracy
Check in next week and I'll give you some examples of what to do to fill in what's been missing. Until then have a great week and Live with power! Trainer Chris.
What exactly is 'eating healthy?'
By Chris Jantz, CPT
People tell me all the time that they're doing a pretty good job of eating healthy and don't need to worry about that, but what I've learned is that what one person's idea of healthy in this case is radically different from what another. It can be anything from "I only eat McDonald's once a day" to " I only eat raw vegetables that I grow organically in my garden."
The one I love the most was the guy that ate only three meals a day...McDonalds, Subway and Taco Bell, then washed that down with five to six Rockstars each day. His argument was that it all evened out because he drank diet Rockstars. I think I'd probably die after two days on that program. So here are some guidelines as to what a good basic eating and nutrition program looks like.
Eat six small meals per day
Research (and "real world" proof) shows that active people who eat frequently (every 3 hours) accelerate their metabolism and maintain steady energy levels throughout the day.
Combine carbohydrates and protein at every meal
Combining protein and carbs helps stabilize insulin levels. This not only helps stabilize energy levels, but also helps your body kick into a fat burning machine rather than a fat storage machine. Which one would you rather choose?
Control your portions
This one should be a no brainer, but most people don't have any idea what a healthy portion size is. Let's say your dinner plate has grilled chicken, a baked potato, and grilled veggies...what are your portion sizes? Simple, each one should be about the size of a deck of cards, your palm or your fist. Keep it simple and you'll have no problems.
Drink lots of water every day
The truth of the matter is that most of us live in a state of dehydration. All the body's functions are at their optimum when your body is well hydrated. If you want to be more precise, multiply your body weight by 0.6 to find out how many ounces of water you should be drinking daily.
Example = 0.6 x 150 pounds = 90 ounces of water per day.
Plan your meals and get creative
Preparing your food ahead of time is simply setting yourself up for success. By being creative in the kitchen you'll invent healthy meals that taste good too. There are no rules other than using healthy ingredients. One person likes pepper on their cottage cheese the other likes strawberries. Do what works for you!
Take a high quality multi mineral/vitamin
This is a great safeguard to ensure that you're getting all the essential nutrients that your body needs. In my opinion, food based vitamins are better than synthetic vitamins. Synthetics have been known to pass right through ones system without being digested at all.
Consume unprocessed foods as much as possible
Avoid eating foods that come out of a can or a box. Pay close attention to avoid "the silent killer" hydrogenated oil and other high sodium processed foods.
Make sure to consume heart-healthy fats
Most of today's diets are void of "the life giving" essential fatty acids omega 3,6 and 9. Flax oil, primrose oil, salmon and Nordic fish oils that contain EPA and DHA are all great choices. I've had balding clients regrow their hair just by adding EFA's to their diet. I've had several females report milder PMS symptoms after taking EFA's for a while too.
In my opinion the only diet that works is not a diet at all, but instead a lifestyle. Long-term success means keeping things in balance, so go ahead and have a piece of cake once in a while and a burger here and there, but try to stick to these steps most of the time and make healthy eating a regular part of your life. Watch out for the "Rockstar junk food diet" coming to a bookstore near you - it promises to be a best killer, uh, I mean best seller!
Live with Power! Trainer Jantz.
*This column is not a nutritional prescription. Before following this and or any other nutritional plan, please consult with your doctor first.
It's all in your chemistry
By Chris Jantz, CPT
Burn more calories than you take in and you'll lose weight for sure, right? Wrong! Science used to say that all calories are created equal. This theory would have you believe that the body would recognize a thousand calories of broccoli and a thousand calories of mayonnaise to be exactly the same, but it is not so. Study after study shows that effective fat loss has more to do with your body's chemistry than it has to do with anything else.
Hormones play a huge role in how your body stores fat and how your body burns fat. Huge meals, sugary snacks and processed foods cause huge blood sugar spikes. The way your body deals with this is by releasing a powerful anabolic hormone called insulin. Your pancreas releases insulin to control and regulate your blood sugar levels.
This seems normal enough, but the problem with this is that when insulin is released the pancreas stops producing glucagon and that puts your body right into fat storage mode. Glucagon is a hormone that has the opposite effect of insulin in that it actually helps your body release stored fat for fuel.
So what do you do? Eat smaller meals spread throughout the day and avoid eating carbohydrates alone, and instead consume them with protein. Doing just these two things can help reduce the huge insulin spikes that have turned your body into a fat storage machine.
When you combine protein along with carbohydrates your body recognizes the meal as a whole rather than individual ingredients, allowing your body to continue secreting glucagon while minimizing the release of insulin. This, in turn, helps you burn fat for fuel and minimize the storage of unwanted body fat. Bodybuilders have known this for decades and science is just now catching up. So, to simplify it, here are a couple things you can do:
Have the burger and fries if you must, but instead of eating it all at once, eat half now and half later.
Don't go more than three or four hours without consuming some type of balanced snack.
And don't eat carbs alone without protein, especially sugary carbs. If you must have that muffin, eat some cottage cheese or a couple eggs at the same time. If you're having pasta for dinner, skip the bread and load up on the meatballs to balance things out.
Doing these things would be a great first start. Once your blood sugar stabilizes for a while your sugar cravings will subside a bit and your energy levels should balance out as well. If you're already doing all this and want to go to the next level, I'll have some ideas on what you should do next week. This column is not a nutritional prescription. Before following this and or any other nutritional plan, please consult with your doctor first.
Live with Power! Trainer Chris.
A dose of truth
By Chris Jantz, CPT
I want to lose weight, I want abs, I want to drop three sizes, I want to loose this belly, I want to look like the girl in this magazine, I want results, results, results. The list goes on and on and on.
You want, want, and want? Okay! You want a level "10" body? You want to loose it fast? You want to get it now? You want fast results right? Well here's a bit of truth you need to know to get what you want. Exercise is a dose response! The higher the dose the greater response.
Last week we talked about 2007 being a breakthrough year for your fitness, so what better way to kick it off than with a dose of truth?
Fast, easy weight loss and super quick overnight fitness is what everybody wants to hear and believe to be true. Advertisers and marketers know this all too well and have fed us this false promise for so long, it's hard to believe the simple truth that this stuff takes time and hard work.
Let's face it, nobody wants to work his or her butt off to get in great shape, but that's exactly what you need to do if you want to lose that butt. I have yet to see someone who made a dramatic transformation by only working out once or twice a week for fifteen to twenty minutes per workout. It's definitely better than nothing, but it's definitely not the answer if you want to get some solid results.
If you know up front what you have to do to get what you want, you'll be more likely to be realistic when setting up fitness goals for yourself.
Fitness is an honest endeavor; what you put in is truly what you get out. If you're not getting what you want then it's probably time to increase your dose.
Until next week, Live with Power! Trainer Chris.
'It's never too late to become what you might have been'
By Chris Jantz, CPT
The title of this article is a quote from Tony Robbins. This week is not only about looking ahead at your future in 2007, but looking at the past and present as well. If you've been struggling with your health and fitness goals for the past few years, look at this upcoming year as the one that will be a mark in the history of the rest of your life - the year that you finally break through all the barriers that have held you back.
Before you do that there are a few things that you'll have to do. The first thing you need to do is take charge of your life by taking action. Tell yourself that the time to get in shape and improve your health is now. Right now.
If you're going to be successful this time around you have to take a look at what you've done in the past and be honest with yourself on why it's never worked. Human beings tend to do things in patterns, and these behavioral patterns tend to repeat themselves over and over again. Sometimes it's for the better, but usually it's for the worse.
When you see the demon of procrastination approaching, slay him down by doing something as simple. It could be as simple as getting up and walking around the block a few times. Doing little things like this will give you the feeling of victory instead of defeat, and you'll get stronger and stronger as time goes by.
Set yourself up for success by setting smaller goals that lead up to bigger ones. A lot of the time we set huge goals that put so much pressure on us, we end up throwing in the towel before we ever even throw a punch.
Identify old patterns, interrupt them immediately by taking action and establishing powerful new patterns. I call this building your toolbox. Get rid of all those old tools that don't work and fill your toolbox with new tools that are built just for you to help you get the job done.
Next is creating the power to take action now based on what you want your life to be like in the future. For this you'll have to take a little journey with me, and you're going to do it right now. You won't need your suitcase or a plane ticket, but what you will need is a pen a paper, maybe a voice recorder, a computer or at the very least, a sharp memory.
The time is now, let's go! Close your eyes and visualize yourself exactly the way that you are now. See yourself progressively living the same way that you are now. Take yourself one year down the road, now three, now five.
Now 10 years in the future. Do you like what you see? Now go 20 years down the road. How do you feel? How has your poor health affected other areas of your life? Now keep going until you just can't take it any more and open your eyes. Now, without thinking, write down everything that you're feeling. What you've just done is discovered the pain you want to avoid by not taking necessary actions to take charge of your health and fitness.
The good news is that this hasn't yet become reality. You still have the power to create a different future for yourself. Now close your eyes one more time and visualize yourself exactly the way that you are now.
See yourself starting to take action to get yourself fit and healthy. Visualize your body changing and feel what it's like to have energy like you've never had before. Take yourself one year down the road, now three, now five.
Now go 10 years in the future. Do you like how you look? Now go 20 years down the road. Do you feel amazing? How has your vibrant health affected other areas of your life? Imagine yourself doing amazing things that you once thought were impossible.
Now keep going until you feel like you're on top of the world and unstoppable. Now open your eyes, and without thinking, write down everything that you're feeling. What you've just done is discovered the joy and happiness you want to experience by taking immediate action with your health and fitness.
We did it. We looked at the past, stepped into the future and now we're back to the present. By now you should have made a decision on what you want for yourself. The only thing left to do is to take action.
Let today be the day you take that first step that shapes the rest of your life. Be happy, get fit and make this year a breakthrough year for your health and happiness.
Live with Power! Trainer Chris
It's ok to slow down a bit... for a while
By Chris Jantz, CPT
Remember that if you're going to be healthy and fit, you must look at it as a lifestyle and not just something you do. With that in mind, I'd like to give you a break and let you know that it's okay to slow down on your workouts a bit and be a little less strict with your food during this time of year.
I'm not telling you to skip out on your workouts entirely, just pull back a bit and give yourself a chance to rest. Don't go crazy with the food, but go ahead and bend a little. Have a piece of Grandma's fruitcake and Uncle Bubba's holiday ham. You'll make everyone happy and it will just give you that much more fuel when you go hit the gym.
The number one thing to focus on during the holiday season is to maintain your level of fitness and not allow your fitness to go backwards. We all know what happens then: The mountain gets bigger and bigger until one day it gets so big that you give up even trying to climb it.
If you're used to working out four days a week, drop back to three for a while. If you're used to working out for a full hour, drop back to 45 minutes for a while. This approach will keep you maintained while allowing you to rest up a bit at the same time.
Life-long health and fitness means living life in balance. Sometimes you need to rest and sometimes you need to blast it. By keeping things in balance you'll learn to enjoy the ride, and if the ride is enjoyable you'll never want to stop. Be fit, inspire your neighbors to do the same, and live life to the fullest! Season's greetings from my house to yours - Trainer Chris
The gift of fitness - made simple
By Chris Jantz, CPT
Losing weight and getting in shape will be at the top of most people's New Year's resolutions list and with life being as hectic as it is, more and more people will be using their home as their gym. No matter what your budget, there's a gift out there that would help inspire anyone to reach their health and fitness goals.
If you're in the $20 - $40 range a magazine subscription or a book would make a great gift. Muscle and Fitness (muscleandfitness.com) would be a good magazine for a guy who wants to mainly focus on working out and Men's Fitness (mensfitness.com) would be a good all around men's type of magazine with some general fitness advice.
Oxygen (oxygenmag.com) is a great women's fitness magazine that has everything a woman would ever need to help her get really fit, and Shape (shape.com) would be a good choice for a woman who wants a milder approach to fitness with lots of other health and beauty info. As far as books go, I would try "Brother Iron, Sister Steel," by Dave Draper (davedraper.com) for a guy and "Eating for Life," by Bill Phillips (eatingforlife.com) for a woman.
A few good choices for the $100 - $200 range would be a Polar heart rate monitor, a BOSU balance trainer, a sports massage and a heavy bag with boxing gloves. An adjustable bench and a set of Nautilus Select-tech 550 dumbbells would really be all you'd ever need for an incredible strength training workout, and that combo would run you about five to six hundred dollars.
Another great gift in that price range would be a 10-session package of one-on-one training sessions with a reputable trainer. This would be a great kick-start for someone to get on the right track and get the guidance needed for the type of training they need to reach their own personal goals.
Once you get past the $600 mark then the sky's the limit, but I'll throw a few ideas your way anyway, just to get your wheels spinning.
A year membership to an indoor climbing gym, pilates studio, mixed martial arts club or a dancing studio - now there's a tricky way to get your guy to do ballroom dancing with you. A fitness cruise or spa retreat could also be pretty cool, but if it's home fitness you're looking for there's a host of different types of equipment to choose from.
As effective as treadmills are they're so commonplace now that they've become boring, so I'll give you some different choices for cardio equipment. Waterrower and Concept2 make some amazing rowing machines and if you can afford it, the Arch Trainer is the best elliptical trainer that I've tested to date.
Both Tuff Stuff and Hoist both make some incredible home gym stations and if you're looking for something unique for the kids than check out the Cateye video game bike, it's compatible with Playstation, Xbox and Game Cube, need I say more?
If you're wondering about where to go to get some of this equipment, contact Dan Brown at 24/7 Fitness Supply at 975-6657. He can get anything and he'll help you design a gym to meet your needs.
Live with Power! Trainer Chris
I can't afford it: Still not a valid excuse
By Chris Jantz, CPT
"I can't afford a gym membership. I can't afford to buy any workout equipment. I can't afford to be fit," and the list goes on. I won't buy this one for a minute. My theme for the last few weeks has been about excuses and how to eliminate them. There's been times when I've been dirt poor and times when I've been doing alright, I've been through it all, and I've always found a way to stay fit.
Your fitness can be close to free. I was about 10 when I built my first garage gym and have had some type of home gym in every place that I've lived since then. If you're creative you can do a lot with a little.
I remember one particular outdoor gym I had when I was around 20 or so. The flooring consisted of an old cracked concrete slab and my equipment consisted of a concrete wall, two cinder blocks, a car axle and a rusty set of cast iron dumbbells. Oh man, I'm starting to sound like Grandpa, who walked a hundred miles barefoot in the snow just to get to school everyday... Sorry. Anyway, back to fitness on a budget.
A well-rounded fitness program should have three components. A simplified version of these three components would be: cardiovascular training; strength training; and functional training. With that in mind, let's break this into three different categories and then give you some ideas on how to get equipped and get in shape.
No room in the house, no backyard, no garage and no money.
Get your cardio by running outdoors and do your strength and functional training by doing bodyweight exercises like pull-ups, squats, push-ups and lunges. Cost = $0
A little room in the house but a very small budget for equipment.
A piece of rope will make a fine jump rope and take care of your cardio. Resistance bands and bodyweight exercises will take care of all your strength and functional needs. Cost = $25 to $30.
A little room in the garage and a medium budget for equipment.
A rebounder (mini-trampoline) and a jump rope will take care of your cardio. A good stability ball and a set of adjustable dumbbells is all you'll need to get a great functional/strength workout.
Cost = $80 to $120.
Another great way to get exercise equipment at a low cost is to check out garage sales and flea markets. How many of your neighbors have exercise equipment that's covered with clothes and other junk? You know nobody is using it, so why not make them an offer to take it off their hands? Just make sure that you don't use it for a clothes rack like they did.
This is just a glimpse at some ideas about getting equipped to get in shape. I'll put together some sample workouts to go with these gym set ups, but Turkey Day is coming up next week, so I'll give you a couple weeks to get your equipment and then explain to you how to use it. Trainer Chris.
The magic of exercise
By Chris Jantz, CPT
Life today is as complex and hectic as ever. The pace of our current lifestyles has some drawbacks and unfortunately this hectic pace and lack of sleep usually leads to stress.
Living in a stressful state breaks down the immune system and this usually leads to some type of sickness or illness. There's no magic pill that eliminates stress or can immediately make you well, but there is some magic when it comes to exercise.
In my opinion, it's as close as one can get to finding a cure-all for what ails you. It's the best neutralizer of stress that I've ever found. Countless studies document the tremendous mental and emotional benefits that one gets from exercise as well.
The fast pace of summer is winding down and winter holidays are fast approaching. The fast pace of life has many of us stressed out and not feeling our best. I tend to train with the seasons and this time of year is a great time to focus on a fitness program that heals the body and calms the mind.
It's all about balance. A good fitness program to follow for this time of year has a nice balance between cardiovascular fitness, moderate strength training and injury prevention training. What can really enhance your program and combat stress is to add some mind - body training as well. Activities like yoga, tai chi and chi-gung are very therapeutic and can really alleviate the symptoms of stress and overload.
We are very fortunate in where we live because there's a wealth of mind-body classes and programs readily available right here in our own backyard. The key here is to find a teacher and program that's right for you.
Sometimes it takes a few tries to find that program that is right for you. A hot yoga class might be too intense, but a power yoga class might be just right - or maybe it's that one instructor who really motivates you like no other. It can even be in the privacy of your own home with a DVD or video.
Whatever the case may be, you'll never discover anything if you don't explore, so go for it.
A hike in the woods or a light run in the park can also do wonders. Whatever vehicle you choose is up to you, just know that when all else fails exercise can be your magic cure-all!
Live with Power!
Live the lifestyle
By Chris Jantz, CPT
As you know by now, there have been a lot of changes to the Community Voice's health section. Our goal is to continue to improve this section so readers can truly benefit from information and content provided in this page. As a kick start to that I'm going to be writing all the personal training articles for the entire month of September. Look for these articles under the heading "Your Personal Trainer."
Some of you may or may not know that this new health section is actually an expansion from the original column I started nearly three years ago, and it's taken off in recent months to include personal training, dental health, yoga, wellness, and other aspects of health.
We're going to be improving the overall look of this section and giving it a new name - "The Health Connection." Please stay tuned as we continue to bring you the best we have to offer.
Next week's column will focus on one's success towards achieving and maintaining their health and fitness goals. The secret to getting (and staying) fit is to live the lifestyle of health and fitness. There's a ton of info out these days on diet and exercise but what's really missing is what everyday people like you and me need - truth.
So tune in with me next week as I give you everything I can to help you learn the truth about what will work for you to achieve all your goals.
The trainer of the future
By Chris Jantz, CPT
The true essence of personal training is discovered by a client when his or her trainer is able to coach them on a much deeper level than what they originally came to them for. Just like there are all types of people, there are all types of trainers as well.
There's the highly intellectual academic trainer who speaks to his or her clients only in impressive Latin terminology, the gym-rat trainer that can run anyone through a "gym-only" workout, the endurance athlete trainer that's got all their clients on strict monster-cardio programs, the new-age trainer that empathizes and consoles their clients into getting fit... week after week, month after month and year after year, the "functional-only" trainer, the "athletic-only" trainer, the "body building-only" trainer, the "diet-only" trainer, the mystic trainer, the celebrity trainer and so on.
Through all this though rises an exceptional trainer that has no label, no stereotype and no ulterior motive other than helping his or her client towards greatness. This trainer lives what he or she preaches and is driven by passion, dedicates themselves towards constant education and has an undying desire to motivate and inspire their clients to experience a new way of life. That new way of life is that of health and fitness.
The trainer of the future will be extremely well-rounded and have the ability to draw upon many tools to help their clients achieve greatness. John-Logan Coots is an example of the trainer of the future and is today's guest columnist. Let's hear what he has to say.
Role models you can relate to
By Chris Jantz, CPT
As you know by now we've begun to expand this section and open the door for new writers to share their knowledge and viewpoints with us. This week we're on the topic of "strength training for women." We asked three female trainers to give us an insider's view on this often misunderstood topic and so far it's been quite interesting. With that said I'd like to introduce trainer Debbie Stephenson.
One of the marks of a true fitness professional is to lead by example. Debbie represents herself as a true professional by not only living what she preaches, but also having the compassion to openly share all her knowledge with everyone around her. One by one she's helping women within the community discover their untapped power and teaching them to be truly successful with their health and fitness by making it a lifestyle. As a role model that we can all relate to, let's hear what Debbie has got to say about strength training.
Live with Power! - Trainer Chris
Feel great today.
By Chris Jantz,CPT
It is our quest to be healthy and fit. No matter what anyone tells you, most people truly want to be healthy and fit. But what does that really mean and why do we want it so bad?
What it means is that somehow we know something... we know that through this journey we call health and fitness lies the answer to what we want so badly. What you, me and most everyone else wants so bad is to feel good; not just good but great. Sounds simple, I know, but it's the truth.
Well I'm here to tell you that you can feel great and you can feel great today. Our thoughts lead to actions, and both our thoughts and actions lead to feelings. Negative thoughts lead to negative actions and negative actions lead to feeling bad. On the flip side, positive thoughts lead to positive actions and positive actions lead to feeling great.
With this in mind, the Voice and I are teaming up to make you feel good and how we intend to do this is by putting together the best health & fitness feature section of any newspaper across the state.
We are expanding the editorial with a host of new writers. Fresh faces and new insights to expand on what we started two and a half years ago. We'll have a spotlight on local health and fitness businesses and services as well as inspirational stories. The latest on fitness gear and equipment, exercise tips from professional trainers, nutritional information, wellness tips and a host of health and beauty tips to keep you looking good and feeling great.
I'll be expanding on my column by exploring the many health related businesses that lie within the county. From this I'll not only provide you with good general info but also present to you what I consider to be the best of the best and toss in a few hidden gems along the way. Lots of exciting stuff to help you feel great today and through each and every week.
This week we'd like to introduce to you a few of the professional trainers that will be contributing to our expanded column. Stay tuned for the next few weeks as three female trainers give there take on the often misunderstood topic of strength training for women.
Quick note - This new feature is for all of you faithful readers out there, so if there's something you'd like to see in this page or have some positive input, we'd love to hear from you. Email Letters@TheCommunityVoice.com. So you know what to do until then... Live with Power! Trainer Chris.
Don't get lost at sea
By Chris Jantz,CPT
Not having a fitness goal and expecting to be successful is like pushing a ship out to sea with no destination in mind, hoping to hit land. A proven method for achieving success in life, especially fitness, is to set goals.
I know you've heard this a million times, and are wondering how this can really help you. Well, when you set a fitness goal for yourself you create a destination. Once you have a destination in mind you can create smaller goals to help you get there.
These smaller goals are your roadmap to fitness success. Along the way you'll run into detours, roadblocks, flat tires and maybe even a tornado or two, but if you hope to make it, you've gotta "keep truckin'."
What's going to help you to "keep truckin'" are the smaller goals you set for yourself. You should have a goal for each month, week and day. If you get a little off track with your smaller goals don't beat yourself up about it, just let it go and get right back on track the next day, week, or month.
If that day, week, or month goes bad than just let it go once again, and get right back on course. Before you know it you'll be on track more than off and you'll be getting closer and closer to your destination.
Everyone is unique and different and your goals will reflect that. Start with your ultimate goal (your fitness destination), be realistic and estimate how much time it's going to take to get there and then break it down to a theme for each month, week and each day. From my experience it's easier to get the job done by keeping things real simple.
Here's an example to give you some ideas:
Month 1: Increase aerobic conditioning, regain strength, improve flexibility, and find stress relief.
Week 1:
Mon.: Take 20 minute walk after dinner (aerobic conditioning)
Tue.: Meditate for 10 minutes before bed (stress relief)
Wed.: Total body weight training workout (strength)
Thurs.: Take new yoga class (flexibility, and stress relief)
Fri.: Do a 20-minute walk/jog before work (aerobic conditioning)
Sat.: Total body weight training workout (strength)
Sun.: REST.
First day:
Tell family ahead of time that you're going for a light walk after dinner today as part of my new fitness program. Eat dinner in my workout clothes, leave cell phone at home, and go for my walk.
So there's a rough idea, but remember that you can do this any way that you want to. You can write your goals on a calendar, palm pilot, chalkboard or whatever, the important thing is that you set yourself up by setting some fitness goals to help you reach your fitness destination. Doing this will give you clarity and focus, and each time you reach a goal you'll be more motivated to keep going. With a goal in mind you'll greatly increase your success.
Live fit and Live with Power! Trainer Chris.
Fitness on a time crunch
By Chris Jantz,CPT
One key ingredient to lifelong fitness is to never let yourself fall too far back on your current level of fitness. If you can maintain a general level of fitness it's a lot easier to pick up the pace at a later date than to have to start all over again from scratch.
For those starting from scratch, I feel your pain. I've been there many times myself. It's not too bad when you're young but it gets hard to keep bringing yourself back as you get older.
What's a quick workout? Twenty to 30 minutes. Can anything be accomplished in that time frame? Definitely! For fitness maintenance, 20 to 30 minutes of "quality" training can be just fine. One key to making these workouts productive is to get creative. There are really no rules to follow other than to train safely, intensely and to make the workouts interesting.
Your workouts will probably be strength, cardio or a combination of the two. For fast efficient strength workouts, supersets rule. Supersets are two (or even three) exercises that are performed back to back as one set.
One great advantage to using supersets is that you can do a high volume of exercises in a very short amount of time. You can do two different exercises for the same body part or superset opposing muscle groups by doing one exercise for one body part, such as the chest, followed by one exercise for the opposing muscle group, which in this case would be the back.
By doing supersets for opposing muscle groups you greatly reduce your rest time and can actually train at a fast enough pace to get some aerobic benefit, too. Give it a try and you'll see that in 30 minutes you can actually do a lot.
Next is cardio. This one is pretty simple. If you're on a time crunch and need to get your cardio in, do intervals. A 20-minute, high intensity interval workout can challenge even the most conditioned fitness enthusiast.
Any activity that gets your heart rate up can be considered aerobic. Start with a one to two minute warm up, stay at about 60 percent of your max heart rate (MHR) for a minute, then when you're ready, go for a sprint. That brings you up to about 90 percent MHR and gradually brings you back down to 60 percent MHR. Repeat that for 20 to 30 minutes.
Keep in mind that this 60 percent to 90 percent format is only for healthy individuals with no cardiovascular or respiratory risks or conditions. To calculate your max heart rate simply subtract your age from 220. To figure out 60 percent to 90 percent of your MHR, multiply your MHR by .6 and .9.
Most cardiovascular equipment has built in heart rate monitors. If yours doesn't have one, or you're doing an activity like outdoor running you'll need to get yourself your own heart rate monitor. This is also a great way to rev up your metabolism, so even if you're not into quickies give this one a shot anyway.
Last but not least is a combination workout that includes both strength and cardio all in one workout. My suggestion here is to do a circuit-training workout. There are many styles of circuit training and a whole other article could be devoted to that alone, so I'll just give you a sample idea and let you run with it.
Sample time crunch workout:
Warm up
5 minutes - cardio
Strength (4 exercises for the whole body [1-3 sets])
5 minutes - cardio
Strength (4 exercises for the whole body [1-3 sets])
5 minutes - cardio
Finish with a 5-minute core/ab/low back workout and cool down.
Everything but the kitchen sink in this one, by the way this is also a great format to follow when you're traveling and need to get it all done in one shot. Give it try the next time you travel.
Remember, before following this or any other fitness program you should always consult with your doctor first. Live with Power and have a great week! Trainer Chris
Going beyond the physical body
By Chris Jantz,CPT
Today, I'm going off the record as a trainer so I can give you some truth from the other side. Remember, content in this article is strictly informational and you should always consult with your doctor before following this or any other health and fitness advice.
The human body is very resilient and capable of way more than most of us will ever realize. Across the globe there are people from all walks of life living in less than perfect conditions, but still in incredible shape. Their incredible level of fitness is a result of pushing their bodies to such an extreme that it has no choice but to be strong, lean and ready for action.
There are the amazing Kenyan runners who run barefoot along the rocky, red-soil roads in the Kenyan highlands. They're so poor that they grow up running barefoot and in spite of this have become one of the world leaders in distance running.
Speaking of running, have you ever heard of the "marathon monks" of Mount Hiei, Japan? During one incredible, 100-day stretch, they cover 52.2 miles daily. That's right, daily. They do this in sandals and during any and all weather conditions. Their prize is enlightenment.
In Wuqiao, China, young Chinese acrobats spend their first year of training doing nothing but headstands for several hours everyday. Eastern Bloc Strongmen, Brazilian jiu-jitsu fighters, U.S. Navy Seals, Muay thai fighters from Thailand and American boxers fighting out of ghetto gyms across the nation all share a common thread: They all go beyond the physical. There are no cushioned bike seats, soft flooring or air-conditioning. What's going on is an example of true human spirit.
That same human spirit lies in all of us. Don't you think it's time for you to tap into your own spirit and go beyond the physical and achieve your own fitness dream?
Simple tips to keep you fueled up
By Chris Jantz, CPT
Lately I've had a ton of people asking me what they should eat before and after their workout or sporting event. If you're a regular reader of this column you know that I try to keep things as simple as possible. When it comes to nutrition, people are more confused than ever, and with opinions being so conflicting it's darn near impossible to know which way to go.
I apply a common sense approach when making decisions about what to eat. The science behind food and the effects it has on our bodies is very complex, so the easiest way to get the job done is to simplify it.
Before I go any further let me say that this article is strictly informational. You should always consult with your doctor before following this or any other nutritional and/or training program.
One of the best things you can do is to keep yourself well hydrated. Most people live in a constant state of dehydration. What's the best thing to drink? Water!
Coffee, Coke and Kool aid don't count. Only water can take the place of water. To figure out how much water you should be consuming each day, multiply your body weight by .6. This will give you how many ounces of water you need per day. Example: 210 x .6 = 126 ounces per day. That's almost a gallon every day.
If you're working out hard and sweating a lot than you need to consume even more. If you're in an endurance sport or in extremely warm weather, you should also consider replacing electrolytes that can be depleted during these types of conditions.
Some examples of electrolytes are bulk minerals potassium, sodium, and chloride. There are many sport drinks, such as Gatorade, that not only contain these, but also contain valuable carbohydrates as well. Carbohydrates are also important in keeping your blood sugar (glucose) stable so you don't run out of energy during your workout or sporting event. A high quality, food based multi mineral/vitamin can also safe guard against this as well as provide your body with important antioxidants to help keep your cells vibrant and healthy.
Speaking of carbohydrates, let's get on with the main topic of what to eat before and after your workouts. When it comes to sports nutrition, what's important is to consume foods that will provide your body with the energy it needs, while at the same time providing it with the building blocks it needs for immediate tissue repair. That means carbohydrates and protein.
I suggest a 3:1 ratio of carbs to protein, both before and immediately after your workout or sporting event.
For gym workouts I suggest sticking with simple carbs both before and after your workout. For endurance sports like soccer, running and biking, I suggest consuming a complex carb (slower burning) before your workout and a simple carb immediately after. All of these snacks should contain a small amount of "easy to digest" protein like cottage cheese, or whey-protein powder.
Some examples of complex carbs are: Oatmeal, whole grain bread, brown rice, beans (pinto, kidney, black eyed peas etc) and whole grain cereal. Some examples of simple carbs are apples, bananas, peaches, plums, strawberries and all-fruit juices.
An example of the 3:1 ratio would be two scrambled eggs and a bowl of oatmeal (complex carb). Or three scoops of cottage cheese and a peach (simple carb). Or half a serving of protein powder and a banana (simple carb). Get the idea?
Be sure to consume your post exercise snack within 30 minutes of your workout so your glycogen (blood sugar) stores can be completely restored. That's it for this one. If you have more questions you can always contact me directly. Enjoy your training! Trainer Chris.
Fitness secrets revealed, myths dispelled
By Chris Jantz,CPT
There's so much misinformation out there that it's easy to see why people get so confused. So today, let's try and dispel some of the more common myths out there.
I can't give you any secrets because there are none, but what I can give you is very rare and valuable... it's called the truth, the real truth, about fitness and fixing those trouble spots.
From my experience, what most people asking this question are really looking for, is how to lose weight in one specific area. Losing weight to me means losing body fat.
If you want to lose body fat, you must train with intensity and keep your diet very clean. Keep your cardio brief, but very intense. Keep your cardio workouts to about twenty to thirty minutes per workout and do this three to six times per week. Eating clean means low on the processed foods and animal fat and high on veggies, lean protein, and tons of water... it's that simple. Add some strength training to this and it's a done deal.
"But I'm afraid to lift weights because I'll get big and bulky." I get this one from women all the time. One of the biggest myths out there is that lifting heavy weights will make you big, bulky and burly. It's exactly the opposite. If you want a tight, toned, lean body don't be afraid to lift heavy weights.
When it comes to strength training, it's all about free weights (barbells, dumbbells, and pulleys). In addition to firming you up, heavy strength training will also boost up your metabolism and aid you in burning off some of that stored body fat. Hit the weights at least three times per week and train like you mean it. On a side note, the most dramatic physique transformations that I've witnessed in my gym have all been from folks that hit the weights heavy and stayed consistent.
"If I starve a little I'll lose weight." You'll lose a lot of water, a lot of muscle and some body fat. This looks great on the scale but wreaks havoc on your metabolism. You'd think with all those pounds lost you'd be a bit firmer, but what jiggled before still jiggles now, so what do you do? Cut more calories and still end up jiggly?
Unfortunately this is exactly what a lot of people do. Then they drop the weight and up the calories to maintain, but instead of maintaining they pick up more weight. Before they know it they're bigger than when they first started.
How could this be? Because your body is built for survival. When you starve your body your metabolism slows down to conserve calories and your body automatically goes into survival mode. Your body thinks it's surviving a famine. So, when you feed it again, it's going to store every single calorie it can and pack on as much body fat as possible to survive the next famine.
This doesn't mean that you can go on an all out "anything goes" eating frenzy, either. You must fuel the body regularly and with the right foods to get your chemistry in place so that your metabolic rate is at its optimum. This is a whole topic in itself so I'll cover that in a future article.
"I'll never have a great body after having a baby." Unfortunately, many women throw in the towel after having a baby, just like many guys that throw in the towel after high school football is over. The truth is, you can build an incredible body after having a baby (or after high school football), but it's not going to be handed to you. You'll have to earn it.
If you dedicate yourself and do the work, you'll actually create the possibility of being in the best shape of your life. I know several super-fit moms personally, right here in town, so I know it can be done.
What about that "after baby tummy"? I don't want to burst your bubble, but there's no magic exercise that will burn that extra body fat off your lower abdomen or eliminate stretch marks, but you can definitely get a nice tight waistline.
A big part of tightening up that waistline is really more about lowering overall body fat than anything else. You're going to have to get your overall body fat down to a small percentage, probably somewhere between 10 to 14 percent. To do this you'll have to learn from the first three myths we talked about earlier.
Do a wide variety of ab and core work so when you finally do drop that body fat, you'll be able do see some nice definition in your mid section. There's no real way to spot reduction around the waist but intense anaerobic (wind sprints) training along with intense ab work can really help to keep that waistline tight and compact.
I hope the information I provided will be of help to you. At least remember these three words: Simplicity, intensity, consistency. Make these your fitness mantra and everything will fall right into place.
Live with Power! Trainer Chris.
Don't get locked in!
By Chris Jantz,CPT
I've seen it for decades now and I still don't understand it. Whether it's a diet or exercise routine, people seem to get locked into one way of doing things even if it's not working.
I think it's great when a person finds what works for them and sticks with it, but even when you find something that works you must always be ready to change and adapt. Human beings are part of an adaptive environment that is ever-changing, and in order to be in balance with your health you must also be in balance with your environment.
Your body will go through many changes during your lifetime and you must learn to adapt to what your mind and body currently need. When you do this your health and fitness come full-circle and you feel great. This is what true health and fitness is all about.
Plants and animals all adapt to seasonal changes and our exercise patterns should adapt to these seasonal changes as well.
Winter is a time to slow your pace down a bit. Eat healthy and don't worry about picking up a little extra body fat. Take time to rehab those chronic injuries and set time aside to do things that promote stress relief. Just as winter is a time to slow down, summer is a time to blast it. This is the time to tighten up your diet, get lean and enjoy the gift of being fit by being active each and every day of your life.
I don't buy into the mainstream's pre-programmed idea of what aging is all about and all the things that we're not supposed to do because we're a certain age.
Most of modern man's ailments have more to do with inactivity than they do because of aging. People seem to fear change, and because of that they tend to ignore the fact that their body needs something different than it once did.
As I've said so many times before, your body will tell you what it needs more than anyone else will, all you have to do is listen. This might mean doing something totally different than what you're used to, but if you really want to be healthy you must get out of your comfort zone and take care of your needs.
If you've been on a low-fat diet and are fatter than ever, open your mind up to the fact that it's not working and change your approach. If you've been lifting for years and you seem to be stiff and immobile, put your ego on the shelf and start doing some functional training.
Our bodies are designed to move, not just look good in the mirror, so grab a medicine ball and a stability ball and get busy. If you're eating and training the same way you did in high school and in 10 times worse shape, don't you think it's time for a change?
Going vegetarian sounded good, but now your eyes have sunken in, your hair and nails have become brittle, you've lost weight and are flabbier than ever, so what the heck do I do now you ask? Learn how to continue eating like a vegetarian, but educate yourself about complete protein, amino acids and why your body needs them.
So you've been a runner all your life, but your body isn't responding the way it used to and you hurt all over. Educate yourself about strength training and functional training; start applying this newfound knowledge and you'll soon be where you were at 10 years ago. I could go on for miles, but I'm sure that you get the idea.
Don't get locked into one way of doing things, adapt your training and nutrition with the seasons, adapt to your body's naturally occurring changes by adjusting your exercise and eating habits and you'll be happily fit forever.
Trainer Chris.
Create a fitness lifestyle for the real you
By Chris Jantz,CPT
Setting high goals for your fitness is great, but what's really important is to feel great during that process. Fitness burnout comes quick when things are out of balance; it's the inner drive behind a person that determines whether or not they're in balance or not.
What's truly driving you to get fit? Mid-life crisis? Size 5 jeans? High school reunion coming up? Revenge against a former lover? Or is it something you just want to get done and over with? Being fit and feeling great is more of a lifestyle than anything else, and until you realize this you're going to have trouble with long-term success.
Some of you may have already gone through this stage and are still feeling burnt out. Well, now might be a good time to re-evaluate your fitness goals and how your goals mesh with your lifestyle. What are you willing to sacrifice to build the body you desire, and how can you enjoy the journey while getting there?
This is the type of question that you should be asking yourself. With fitness comes compromise, just like everything else in life, and if you really want an "over-the-top" physique, you're going to have to live an "over-the-top" fitness lifestyle to get it.
Your fitness lifestyle must match your core personality. If you're rigid, disciplined and detail oriented your fitness and nutrition plan should match that. You might have your workout plan typed up and go to the gym everyday at 6 a.m. and have all your meals prepped up for the entire day.
On the other hand, if you're a free spirited type that gets bored easily and needs constant variety, you might take different classes, train at home and see a trainer once a week just to keep things fresh. Since you tend to wander from one thing to the next, your trainer could help keep you from wandering too far off course while still providing the variety that you desire.
You might tear out a page of your favorite fitness magazine and try a new recipe each week or eat the same thing everyday for a week at a time.
The one thing that I'd like you to take from this article is to make fitness a lifestyle first, then build a fitness lifestyle that supports who you truly are.
The only way to be fit is to live fit. Be unique in your approach and find what works for you. Create balance between your goals and what you're willing to do to reach those goals. Be brutally honest with yourself and set yourself free by accepting yourself the way you are, with a vision of the way you want to become... and then make it all happen!
Have a great week and Live with Power! Trainer Chris.
Stretching is a big part of total fitness'
By Chris Jantz,CPT
One of the first things that a new client will do when meeting with a qualified trainer is to sit down and go over specific goals. Weight loss and toning up are two common goals. Another one that comes up quite a bit is flexibility.
This topic is argued within the industry and there's a lot of confusion in the public eye, too. We've talked a lot this month about total fitness and what might be missing in your own fitness training program, and one thing I know for sure is that a lot of adults aren't flexibly and lack good range of motion.
Unless you're in a sport or activity that requires extreme flexibility, what you really need to focus on is healthy range of motion. There are several joints within the body, ankles, knees hips, shoulders, etc. Each one of these joints should be healthy and strong enough to move throughout their entire range of motion.
In my experience, when most people say they want to be more flexible what they're really saying is that they want to move more freely, meaning that they want unrestricted range of motion throughout their body.
You're basically looking at two types of flexibility: Static and dynamic. Static flexibility can be described as flexibility in a nonmoving position, such as a pose you might hold for several seconds in a yoga class. Dynamic flexibility is just the opposite, flexibility through movement. Like as a kickboxer throwing a high round kick to the head of his opponent.
What's interesting here is that one type of flexibility doesn't necessarily guarantee the other, so you need to practice both. Yoga and Pilates are great for static flexibility, but a lot of people don't have the temperament to do these activities. If you're one of those types, I suggest you pick three of your least flexible areas and do your static stretching casually while watching TV or resting on your bed before going to sleep.
There's lots of movement-based training that can greatly improve your dynamic flexibility. Ask your trainer or possibly your child's sports coach to show you a basic dynamic stretching routine that you could do in about 3 to 5 minutes before working out. This simple addition to your existing workout routine could greatly enhance the way you move and feel.
Strength can also help improve flexibility. Your body has a built-in mechanism that will prevent you from moving to a point where you might tear something or pull something because of a weakness that you may not even know exists. So, add strength training to your flexibility program if you want to maximize your true potential. Remember, if you really want total fitness you must be train everything and in all ways.
Live with Power! Trainer Chris.
What happened to speed and power?
By Chris Jantz,CPT
What can your machine do? I'm talking about your body. What's your body capable of? If you say you're fit, but not able to move fast and generate some degree of power, then how fit are you?
Human beings, like most animals are designed to move fast and generate power, but with today's ultra-cushy lifestyles, about the only time you see most adults move fast is when there's an ice cream truck coming down the street or when they see a five dollar bill floating across the sidewalk. All kidding aside, if your workouts don't include some movements that force you to move fast and generate some power, how do you think your body is going to react when you really need it. Will you be able to dodge that car when it goes up onto the curb by accident? Can you generate enough power to chop wood while you're on vacation up in the mountains? Can you win a race against your 12 year back to the car or to the ice cream truck for a Fudgesicle? If your machine can do all of these things then great, but if not it's time to add some spice to your routine. Spice in the way of speed and power.
The standard gym scene these days will have you lifting slow to build muscle and moving at a moderate pace to do cardio. Okay, there are some people that do a little sprinting on the treadmill, but what else? Where's the medicine ball slams, box jumps and plyometric push-ups? Where's the boxing, bounding and SAQ work? You'll see bits and pieces of it here and there, but not enough to call it training. You may be an athlete doing this type of training yourself, but most of you are not, and I think that's a shame. Don't you think we should all work out like athletes and learn from them? I think so.
If you've been working out a while, you probably already have a base of strength to work from, so all you need is to add some speed. By adding speed to strength you'll be able to generate power. There's many ways to incorporate this into a traditional gym routine. I'll leave you with a few ideas and let you run with it from there.
The simplest way to get this in is in the warm-up. Grab a medicine ball and ask your gym trainer to show a few basic chops. Start with a 4 or 6 pound medicine ball and work on the chops for a few workouts until you feel ready. Once you feel ready you can start to do these explosively for what we call ballistic training. Add some box jumps to this and you've just done an explosive power generating workout that will really boost you up and get you ready for your regular workout. Again, ask your gym trainer to instruct you on how to do these exercises safely.
If you're more into doing long blocks of cardio along with your strength workout, try blending shorter intense cardio intervals in between your strength stuff. Be sure to include upper body as well as lower body movements and keep them fast and explosive.
The last suggestion is called integrated or complex training. This type of program includes strength, power and functional training, all blended together perfectly and custom designed just for you. This type of program is a bit hard to design by yourself so you'd probably want to enlist the help of a fitness professional that specializes in this type of training. Try some of these ideas out and you'll not only improve your overall fitness and athletic ability, but probably have some fun too.
In staying with this month's theme of "total fitness," we'll take a look at a couple more things that might be missing from your routine and give you some ideas on how to get that job done too. Until then... Live with Power!
Trainer Chris.
Building core strength
By Chris Jantz, CPT
Core strength is a buzzword these days. You'd think that people know exactly what core training is all about, but my experience has taught me that most people have absolutely no idea.
"My core is in great shape, I do Pilates twice a week for 30 minutes," or, "That core stuff is a joke, look at how many plates I can bench, brother." Pilates is great for core stability, but what happens when we move fast and explosively? Yeah, buddy, you've got a great bench press but what happened to those legs? I bet most fifth graders could outrun you seven days a week and twice on Sunday.
I'm just joking to get your attention, so don't get bent out of shape. Just the fact that you're going to the gym means you're doing better than 90 percent of the people out there. My key point here is that if you're going to put in the effort, don't you think you should train smart and cover all your bases?
And one of those bases often missing in most workouts is total core training. I'll break it down for you like I do with my clients.
Think of a tree, it doesn't matter how strong the roots are, or how strong the branches are, if the center of the trunk is hollow, you've got a weak tree. Our bodies are the same way. We must build our bodies from the inside out by establishing a strong core first and strong limbs second.
There's a lot more to the core than 6-pack abs. It's your entire trunk, including your butt. The rectus abdominus, transverse abdominus, internal & external obliques, erector spinae, gluteal medius and gluteal maximus all make up the foundation of our core musculature. Don't you hate it when trainers do that? I always get a kick out of trainers coaching their clients with over-usage of Latin terminology. Who talks like that?
Anyway, there are three things to think about when building a total core program or workout. The first and most important is core stabilization. Your body protects the spine by using the surrounding musculature and connective tissue to stabilize the vertebrae while still allowing healthy movement and function.
Speaking of movement, let's go on to the next area of focus: Dynamic core training. This is movement-based core training that promotes healthy function within the core as well as integrated training that trains the body to function as one whole unit rather than individual moving parts. This training must be multiplanar, at all speeds and with all types of loads.
Train in all possible safe movement patterns, train slow, fast & super-fast with no weight, light weight, medium weight and heavy weight. Add strength to this by increasing the loads you work with and you've got a well-rounded total core program.
So if quality core training has been missing from your training regimen, now is definitely the right time to add it in. By adding this training to your existing workouts you'll start moving better and feeling better with less back pain, and don't be surprised if you all of a sudden start breaking your strength plateaus in some of your lifts or exercises, too.
Next week we'll take a look at some other things that might be missing in your program and give you info on how to add that training into your existing workouts.
Until then, Live with Power! Trainer Chris.
Workout plans for budget fitness
By Chris Jantz, CPT
Two weeks ago I gave you some ideas on how you could get equipped to workout for little or no money at all. Now that you're equipped, let's look at some sample workouts to help get you get started. For a quick review, let's look at the three categories that we came up with and then the new workouts to match.
No room in house, no backyard, no garage and no money
Get your cardio by running outdoors and do your strength and functional training by doing bodyweight exercises like pull-ups, squats, push-ups and lunges.
Workout #1
- Warm up with some dynamic stretching - 3 minutes
- Walk, jog or run - 5 minutes
- Do 10 push ups, 20 squats and 10 pull ups - 1 minute
- Walk, jog or run - 7 minutes
- Do 20 push ups, 20 squats and 15 pull ups - 1 minute
- Walk, jog or run - 10 minutes
- Do 20 push ups, 20 squats and 15 pull ups - 1 minute
- Do 20 leg raises, 30 torso rotations and 30 crunches - 3 minutes
- Cool down with a light walk, and stretch as needed - 4 minutes
- Total workout time = 35 minutes
- Cost = $0
Note - If you don't have access to a place to do pull ups during your jog, wait till you get home and use a tree branch or a rafter in your garage (be safe!). If you can't do a full pull up then stand on something underneath you and do an assisted pull up until you're strong enough to do them on your own.
A little room in the house but a very small budget for equipment
A piece of rope will make a fine jump rope and take care of your cardio. Resistance bands and bodyweight exercises will take care of all your strength and functional needs. Cost = $25 to $30.
Workout #2
- Warm up with some dynamic stretching - 3 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 30 band punches, 20 alternating lunges and 30 alternating band rows - 2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 20 band shoulder presses, 20 band squats and 20 band rows - 2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 20 band reverse flyes, 20 band sldl deadlifts and 20 band upright rows - 2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 20 band leg raises, 20 band side chops each side and 20 band crunches - 3 minutes
- Repeat the last group of exercises - 3 minutes
- Cool down with a light walk, and stretch as needed - 3 minutes
- Total workout time = 30 minutes
- A little room in the garage and a medium budget for equipment
- A rebounder (mini-trampoline) and a jump rope will take care of your cardio. A good stability ball and a set of adjustable dumbbells is all you'll need to get a great functional/strength workout.
- Cost = $80 to $120.
Workout #3
- Warm up with some dynamic stretching - 3 minutes
- Do some light jogging on your rebounder - 5 minutes
- Do 2 sets for 15 reps of- stability ball dumbbell chest press - 1 & 1/2 minutes
- Do 2 sets for 20 reps of stability ball dumbbell wall squats - 2 minutes
- Do 2 sets for 15 reps of stability ball dumbbell pullovers - 1 & 1/2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 2 sets for 15 reps of stability ball dumbbell chest flyes - 1 & 1/2 minutes
- Do 2 sets for 15 reps of dumbbell stiff leg deadlifts - 2 minutes
- Do 2 sets for 15 reps of stability ball dumbbell reverse flyes - 1 & 1/2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 2 sets for 15 reps of stability ball dumbbell shoulder press - 1 & 1/2 minutes
- Do 2 sets for 20 reps of dumbbell alternating lunges - 2minutes
- Do 2 sets for 15 reps of bent over dumbbell rows - 1 & 1/2 minutes
- Do 3 intervals of skipping rope (skip for 30 sec. x rest for 30 sec.) - 3 minutes
- Do 3 sets for 20 reps of stability ball crunches - 1 & 1/2 minutes
- Do 3 sets for 10 reps of stability ball back extensions - 1 & 1/2 minutes
- Do 3 sets for 10 reps of stability ball hand to foot pass - 2 minutes
- Cool down with a light walk, and stretch as needed - 3 minutes
- Total workout time = 40 minutes
That should be enough to get you started even if you can't afford a gym membership or are on a tight budget. If you're unfamiliar with some of these training tools, exercises and/or terminology than you might want to talk to a friend that may be more experienced than you, or go to a free online personal training website. Keep in mind that you should always consult with your doctor before following this or any other training program. So for now, enjoy your workouts and I'll talk to you next week. Live with Power!
Genetics: no excuse to stay unfit
By Chris Jantz, CPT
This week we'll take a look at one of the sorriest excuses I've ever heard: Genetics.
That's right, genetics. If there's one excuse that gets under my skin more than anything else, it's people crying about genetics. "Suzie's just gifted with great genetics that's all. If I had genetics like her I'd look good too."
No, if you'd stop killing your metabolism by starving yourself and do some strength training like Suzie does, then you'd look good like her too.
"It's not my fault that I'm chunky, I inherited fat-genes from my parents."
Unless you truly have metabolic or thyroid disorders, then it is your fault. Both my parents are chunky (Sorry Mom, still love you!) as well as dozens of my clients' parents, but somehow we've all found a way to stay trim.
"He's just a gifted athlete, that's all. It all just comes naturally to him."
No, while you're out partying with your homeboys, he's in the gym doing performance training to improve his athletic ability. While you're getting up late and eating krispy-kremes for breakfast, he's already been up for two hours, did his morning stretches, studied his coach's plays, finished his English assignment and consumed his oatmeal and protein shake.
"I'm not genetically gifted so I'm not even going to try to compete against them."
I recently learned of a Judo competitor who has cerebral palsy. He's 0-5 in competition but that makes no difference to him. He steps fearlessly onto the mat even though all odds are against him.
I'm human too and fell into this type of thinking before, but life experience has taught me that it's all bogus. Don't let the excuse of genetics hold you back from achieving greatness. Bruce Lee said it best when he said, "Use no limitation as the limitation."
Speaking of Bruce, here's a perfect example of someone with average genetics who blew through all his limitations to become one of the most amazing martial artists the world has ever seen. This guy had a very slight physique, it was nuts for him to even think of becoming a great fighter. He got teased during his whole youth for not being full-blooded Chinese, he was extremely nearsighted, wore thick glasses and one of his legs was way longer than the other which threw his back out all the time.
Doesn't sound like the makings of a great martial artist, does it? Yet it's been over thirty years since his passing and even to this day he's still inspiring people all over the world to live their lives to the fullest. Don't use limitations as an excuse to hold you back from greatness. Be your own hero by being the absolute best that you can be. Live with power by using no limitation as your limitation.
The American dream
By Chris Jantz, CPT
At this time of year we get so caught up in the gift-giving holiday hustle and bustle we forget that every single day we have the greatest gift of all, the gift of the American Dream.
To me the American Dream represents the opportunity that we all have to create an amazing life for ourselves regardless of our circumstances. History is rich with those that stood against all odds, with everything stacked against them, only to break through and create an amazing life for themselves in this land of opportunity.
If you're not happy with your life and you really want to make your life all it can be you must possess a few things, and one of them is empowerment. When human beings are truly empowered nothing can stop us, and the first step toward being totally empowered is to be fit.
Being fit means being strong on the inside and out. Every time you get a little stronger on the outside you get a little stronger on the inside, too. If you haven't experienced what I'm talking about, but you want to live life to the fullest it's time for you to empower yourself through fitness.
When you empower yourself by becoming fit and living a healthy life, you simultaneously enhance all the other areas of your life. I've said it before and I'll say it again, health and fitness is a real-life fountain of youth. Low energy, high blood pressure, depression, low self esteem, stress, lack of confidence, and a host of aches and pains to name just a few, can all be improved if not cured by becoming healthy and fit.
Ask yourself what you really want out of life. Maybe you don't need fitness in your life, but if you want incredible health and an incredible life, today's the day to make it happen. Decide today, right now, then take immediate action to make this a reality and not just a pipedream. Write down your goals, run around the block, throw all the junk food out of the house, do something, just something right now, today, that will be the start of a whole new life filled with health and happiness. The greatest gift of all is right in front of you, so why not grab it and make it yours?
Live with Power!
Thanksgiving without the 'gut guilt'
By Chris Jantz, CPT
I have to say that Thanksgiving is probably my favorite holiday. It's the one holiday where all the material stuff gets put aside so families can get together to celebrate life and give thanks for the many good fortunes that they have. This is the greatest country on Earth and we are all blessed to live here.
Along with these festivities comes a feast fit for kings, and boy do we love it. Candied yams, mashed potatoes, juicy turkey with a golden crispy crust, home made stuffing with delicious gravy, hot oven biscuits, cranberry dressing and a big slice of pumpkin pie to top it all off. As wonderful as this all is, for many it comes with a price, and that price is guilt, guilt, guilt.
The guilt usually gets covered up with more food, and with more food comes more guilt, and before you know it you're thinking about your New Year's resolutions and how next year is going to be the year that you finally drop the weight and get fit.
If you've been following this same pattern for the last few years without success, what makes you think that you'll be successful this time around? As I've said before, doing the same thing over and over and expecting a different result is a mark of insanity.
So what do I do? Number one is to stop feeling guilty, number two is stop waiting for that perfect time and start learning how to get healthy right now, and number three is to find the emotional reason that will drive you to take action and make it happen. Knowledge is nothing without action. Reading this or any other health and fitness column is great, but what good is it if you don't apply it?
Step number one - Earn your indulgence so you stop feeling guilty about it. Here's what to do next time you plan to over indulge. Start your day with a brisk energizing workout. Go to the gym, play frisbee with the dog, do anything that will get your lungs pumping and your heart pounding.
This will kick start your metabolism well before you dive into your feast. When you do eat, break your feast into smaller mini-meals spread throughout the day, rather than one giant meal that sits in your gut all day. If you go to a restaurant, try cutting your meal in half right when you get it and immediately put it into a to-go box. Eating slightly smaller meals throughout the day will keep your metabolism high and prevent your digestive system from being bogged down.
Stay active the following day, drink plenty of water and eat a little lighter than you did the previous day. Then on the following day you can eat a little heavier so you don't feel like you got ripped off. Follow the same guidelines as day one and then eat clean the rest of the week so you can earn your next over-indulgence meal the following weekend.
Step number two - Stop talking about your plan to get in shape after the holidays and start doing it right now. There's never a perfect time to get in shape and life will always be chaotic. In order to be successful you must learn how to get fit in the midst of total chaos. Don't you think the present time is as good as any?
Step number three - What drives us to take action is our emotions, not our intellect. Intellectually you know you should choose the salad with grilled chicken, but instead you grab the bear claw and chocolate milk. Why? Because the bear claw and chocolate milk provide you with an instant feeling of pleasure and it's this instant feeling of pleasure that triggers you to take action emotionally.
The two most powerful motivators on earth are pain and pleasure. We're on a constant quest to avoid pain and gain pleasure. So your homework is to figure out what type of pain you'll experience if you continue to procrastinate with your health and fitness and what type of pleasure you'll experience when you take immediate action toward the road to getting healthy and fit.
Use these tips to get you through the holidays and to start making the changes necessary for you to live a lifestyle of health and happiness. That lifestyle is what it means to live with power.
The lost art of leadership
By Chris Jantz,CPT
Back in the early 80s, while still in school, I started writing training programs for people just for fun. Now, 2 1/2 decades later, I'm doing the same thing, only I've turned my life's passion into a real profession.
Throughout the years I've seen and experienced quite a bit. One prevalent theme is that everybody's cousin or half brother is a personal trainer. When I ask "who are they certified by," no one knows but swears they're the best. When I ask "where is there facility," I get the typical runaround with no solid answers. The last question I ask is "how many decades of experience do they have," which usually leaves the person I'm talking to looking at me with a blank stare as if gazing into outer space.
Don't get me wrong, there are some incredible trainers out there, but they're far and few between. It's unfortunate when a client is mislead into hiring an unqualified trainer that falls short of having the leadership qualities necessary to help motivate them to take charge of their fitness.
I'm always on the lookout for great trainers and seek them out because they help me learn and make me a better trainer my own self. I believe that a professional trainer should lead by example first, and then help lead others to achieve their own fitness goals. As a client I urge you to set your standards high when hiring a trainer and don't be afraid to try several trainers until you find the right one with leadership qualities that you respect.
With this in mind I'd like to introduce to you a trainer that lives what he preaches and preaches what he lives. Ray Faris is an exceptional example of a true fitness professional that leads by example. He demonstrates what lifelong fitness can do for an individual and is ready to do whatever it takes to help his clients get fit. Let's hear what Ray has to say.