Friday, August 29, 2008

Friendship

This is a very cool video...




Have a great weekend!

Want more, do more, BE more,

~Luke

Wednesday, August 27, 2008

Evening Bootcamp!

Woo-hoo! We're starting an evening bootcamp session!

Here're the details:

Who: Both men and women who are looking to get in kick-butt shape, lose some fat, and get a great new spin on working out.

What: A 50-60 minute full-body session designed by an Exercise Scientist to take advantage of the best research and experience has to offer.

Where: Silver State Athletic Center, 5680 Morgan Mill Rd in Carson City.

When: September and October evenings from 6-7pm.

How: Call 509-945-3856 to reserve your spot, or email LDWold (at) Gmail.com. The fees are the same as our morning bootcamp ($119/month), and if you reserve your spot by Friday August 29th at 3pm, I'll waive the $19 new member registration.

For more information, check out our Frequently Asked Questions at: http://highsierrabootcamps.com/faq.html

Tuesday, August 26, 2008

12 Traits Of Champions

The 12 Traits of Champions:

(1) Champions are positive thinkers; they believe in themselves.

Undoubtedly the most important quality that all champions share is an unwavering belief that they will succeed. Champions always look for the good in every situation. No matter what obstacles they encounter, they always continue to think positive. Without confidence, faith in your abilities, and positive mental attitude, you’ve defeated yourself before you ever step onstage.

(2) Champions visualize their successes.

Champions understand the importance of positive mental imagery or visualization. Champion bodybuilders visualize exactly how they want their bodies to look, they see themselves standing onstage accepting the first place trophy, and they mentally rehearse every workout in vivid detail. They do this over and over in their minds hundreds or even thousands of times before it becomes physical reality.

(3) Champions surround themselves with positive people and avoid negative influences.

Champions keep themselves in a "positive shell" and do not associate with negative people, places, or things. Arnold Schwarzenegger put it this way: "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you’ll have not just one but two losers."

(4) Champions are goal setters.

Champions realize that if they don’t know where they’re going, that is exactly where they’ll end up; nowhere! Champions consistently set long and short-term goals. From day to day workout goals to long term career objectives, champions have written out specific, measurable goals with a deadline.

(5) Champions have a burning desire to succeed.

Champions not only have goals, but they ardently desire them. Robert Collier, summed up the idea of desire beautifully in his 1926 self-help classic Secret of the Ages." He said, "Very few people know how to desire with sufficient intensity. They do not know what it is to feel and manifest that intense, eager, longing, craving, insistent, demanding, ravenous desire which is akin to the persistent, insistent, ardent, overwhelming desire of the drowning man for a breath of air, or a desert-lost man for a drink of water, or the famished man for bread and meat." Champions have burning desire. They want it and they want it badly.

(6) Champions are disciplined and consistent.

Champions live and breathe the bodybuilding lifestyle all year round. They are committed and disciplined in training and dietary practices. They know that in bodybuilding there is no off-season and success does not come overnight. Champions never miss a scheduled workout and never miss a meal. Champion bodybuilders are probably the most dedicated athletes in any sport.

(7) Champions are persistent

Champions never, ever quit. Thomas Edison was the epitome of persistence: He conducted 10,000 experiments before finally finding a filament that would burn in the electric light bulb. Champion bodybuilders approach their vocation with the same diligence of an Edison. They know that if they persist long enough, eventually they must succeed.

(8) Champions learn from their failures

Champions don't view losses as failures, they see them as learning experiences. When asked how it felt to fail 10,000 times, Thomas Edison replied, " I didn’t fail, I learned 9,999 ways that wouldn’t work." Champions know that they haven’t failed until they quit; but once they quit, then they have failed. A champion finds a lesson in every apparent loss and finds ways to grow from it.

(9) Champions have incredible powers of focus and concentration

Champions set goals and then maintain a laser-like focus on them. They have the ability to always keep the long term objective in their sights while focusing 100% on what they are doing at the moment. If you watch a champion train you will notice that they are completely oblivious to their surroundings. 100% of their focus and concentration is on what they are doing. They almost appear to have slipped into a hypnosis-like trance. This peak physiological and psychological state has often been referred to as being in "the zone" or being in "flow." Champions can access this state instantly at will. When it comes time to train they turn everything else off and zero in on what they are doing.

(10) Champions have a deep love and boundless enthusiasm for the sport.

To a loser, training and dieting is work and drudgery. To a champion, training and dieting are a love, a joy, and a passion. Champions are enthusiastic about what they do; they can’t wait to train each day. Motivational speaker Tom Hopkins once said, "Work is anything you’re doing when you’d rather be doing something else." Champions are doing what they love, so to them it’s not work at all, its fun!

(11) Champions strive for constant and never ending improvement

Champions are never satisfied with the status quo; they never rest on their laurels. Champions aim for small improvements every day in every way. Champions are open-minded and are always looking for a better way to do things. Although champions are always striving for more, they also realize that success is a journey, so they enjoy each moment and savor every step along the way.

(12) Champions are hard workers; they are willing to go the extra mile

Positive thinking, goal setting, visualization, desire, persistence, and enthusiasm are vital, but without action and hard work, these traits are all worthless. Edison said, "Success is 98% perspiration and 2% inspiration." Champions are hard workers. Champions take consistent action and they are willing to do the things that the losers are not. Champions make themselves go to the gym when they don’t feel like going. Champions stay on the bike another 15 minutes, even when they are exhausted. Champions do 5 extra reps after the losers have stopped. Champions are steadfast with their diets when the failures break down and cheat. Champions have the willingness to train through the pain barrier while the failures quit when it starts to hurt. In short, champions go the extra mile.

Friday, August 22, 2008

Talking About Success

I was flipping idly through my journal this morning, and I found these great quotes:

"You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win."
- Zig Ziglar

And these from the great Jim Rohn:

"Some people don't do well simply because they don't feel well."

"Some people take better care of their pets than they do themselves. Their animals can run like the wind and they can barely make it up a flight of stairs."

"Take good care of your body. It's the only place you have to live."

Medicine Ball Pushups

We use a lot of exercise variations in our workouts.

Here's a pushup we've used a time or two:

Tuesday, August 19, 2008

Groovy Opportunity!

This Friday night, August 22nd, there will be a GREAT auction outside of the Brewery Arts Center in Carson City (511 W King St).

Proceeds will go to the Kids In Transition program, which buys clothing and school supplies for homeless kids in Carson City's school district.

Here's the schedule for Friday night:

6pm: Food and Drink Specials
7pm: AUCTION
8pm: Live music from Hot For Teacher

Now, one of the prizes is a HUGE package from High Sierra Bootcamps!

Here's what's included:

1 Month Gold Bootcamp Membership (Women Only) $129
Metabolism Makeover Handbook $299 (class)
Luke’s Extra Awesome Cookbook $29.95
Nutrition Crash Course $29.95
High Sierra Bootcamps Warmup $29.95
Physical Systems Screen $150

Bonus Report: How To Change Your Life

I don't know what it'll all go for, but it would make a great gift for a friend! (Or yourself!)

Great Opportunity!

This Friday night, August 22nd, there will be a GREAT auction outside of the Brewery Arts Center in Carson City (511 W King St).

Proceeds will go to the Kids In Transition program, which buys clothing and school supplies for homeless kids in Carson City's school district.

Here's the schedule for Friday night:

6pm: Food and Drink Specials
7pm: AUCTION
8pm: Live music from Hot For Teacher

Now, one of the prizes is a HUGE package from High Sierra Bootcamps!

Here's what's included:

1 Month Gold Bootcamp Membership (Women Only) $129
Metabolism Makeover Handbook $299 (class)
Luke’s Extra Awesome Cookbook $29.95
Nutrition Crash Course $29.95
High Sierra Bootcamps Warmup $29.95
Physical Systems Screen $150

Bonus Report: How To Change Your Life

I don't know what it'll all go for, but it would make a great gift for a friend! (Or yourself!)

Plank Exercise


Position:

  • Weight on toes and elbows
  • Abdominals tight
  • Look between hands
  • Straight spine

Hold for desired amount of time.


The elbow plank trains lower back and core stability. Many athletes have a tough time at first, which shows how weak they are in these areas.

Programs and Effort

A good program performed poorly is worthless.

A poor program performed with a lot of effort is worth a lot.

But when you get a good program and a ton of effort, the results can be amazing.



Most of the programs I see people using really suck. I mean, they're just plain awful.

And most people fake their effort, grunting and acting like their workout is a really big deal.

Or else they think effort means endless sets and endless reps and endless exercises.


Look, find a knowledgeable coach. Get a good program.

And then go to work. Have your coach watch you.

Lost Art Of Coaching Speed

It seems coaching speed and agility is a lost art form.

Seriously.

Much like the rest of the whole 'strength and conditioning'
industry, we have become far too content with little more than
hard work.

We make our young athletes work hard.

We make them sweat.

We make them tired and sore.

And we think we've done a good job.

How incredibly wrong we all are.

Speed and Agility, just like every other portion of the
training pie, is an art form.

It's a skill that can and must be taught.

Repeat sprinting.

Random cone drills.

Over-speed devices.

Towing implements.

All fine stuff in certain doses and at particular points of
development, but with no definitive system of teaching or
progression, it just amounts to 'stuff'.

Imagine if we did that in the school system?

Had no defined curriculum for kids to follow.

No progressions or building blocks of learning.

Students (and teachers) would be lost.

They would learn virtually nothing at all.

They could never ascend in their knowledge or eventually
master anyone particular subject or area of study.

And we all know that's true.

We would look at the school system as a mockery if there was
no progressive learning process in place.

And yet, here we are.

Making young athletes sweat.

Making them work hard.

Making them sore.

Without any real system or developmental scope in place.

And people wonder why I consider most of our industry a mockery.

Speed and Agility training SHOULD part of a progressive system that builds championship
young athletes.

What's your system?

Wednesday, August 13, 2008

Get In Shape BEFORE You Run!

I talk about this constantly, but it seems like it’s still not enough…

Every runner I know is either injured currently, recovering from an injury, or really stiff and sore (about to be injured).

I’ve talked to a few runners this week.

All injured.

All overuse injuries.

All of them had at least one, and more commonly several, significant finding such as weak core musculature, poor hip range of motion, poor hip strength, lack of ankle mobility, and usually were too fat to be running.

When your foot hits the ground 1600 times per mile at 3 or more time bodyweight, any of the above problems will wear your body out quickly.

I like to walk in the evenings. Just to enjoy the cooler night air and get in some extra activity.

But I have this overwhelming desire to correct every jogger’s running form. Of the two dozen or so I pass regularly, NONE should be running.

NONE.

Do people really think this is helping them?

Let me be blunt:

Unless you’re an endurance runner (marathons, triathletes, etc.) and have been properly evaluated by a real fitness professional, don’t run.

Really, don’t run.

Find another fitness activity that is probably more effective in the first place (a morning bootcamp comes to mind…).

If you just HAVE to run, get in shape first.

Tuesday, August 12, 2008

Ice

You can never go wrong with ice.

After a workout, ice.

Sore? Ice.

Injured? Ice.

Feeling good but don't have anything to do? Ice.

Sometimes athletes and parents are unsure whether they should use heat or ice.

Well, heat will usually make things worse.

Don't heat sprains or other injuries.

If you're unsure, ice.

Ice won't make anything worse, and it almost always makes it better.

Can you tell I'm a big fan of ice?

Sunday, August 10, 2008

Clif Bar 2 Mile Challenge Flyer

The Clif Bar 2 Mile Challenge is only a few days away now!


Please help spread the word at work and school.



You can download the flyer here and post it up where everyone can see it.

Thursday, August 7, 2008

9 Strategies To Rescue Your Goals

Here is a handout from the Metabolism Makeover Program:

9 Strategies To Rescue Your Goals

1. You can't achieve new goals or make desired changes without allocating time to do so
2. Priorities should govern schedule, schedule shouldn't govern priorities
3. Resolutions aren't resolutions without resolve
4. Resolutions require resources
5. Do something every day
6. Motivate yourself. Remember why you made this goal.
7. Build up to change
8. It's not too late to re-group!
9. Make better use of your time

If you need help setting goals in the first place, there is a new session of the Metabolism Makeover Program starting in September. Our very first exercise is setting clear goals.

Have a great day!

Want more, do more, BE more,

~Luke

Wednesday, August 6, 2008

5 Best Fat Burning Interval Workouts

5 Best Fat Burning Interval Workouts
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Long, slow cardio is not the fastest way to burn fat. Research shows that
short interval training workouts burn belly fat faster.

I was one of the first trainers to question long, slow cardio for fat loss
back in the late 1990's and I believe that traditional cardio is over-rated.

Interval training, or interval "cardio" if you want to call it that, is
much, much better for fat loss. It burns belly fat in half the workout time.

I figured this out just before the year 2000. Back in 1998-99, I was but a
lowly grad student, studying the effects of androstenedione (the supplement
taken by the mighty baseball player, Mark McGwire during his record-breaking
home run quest in '98).

In my study (which was published in the Canadian Journal of Applied
Physiology for any science nerds like myself out there), we had guys use the
supplement and go through a couple of weight training sessions. By February
of '99 I was stuck in the lab, analyzing the blood samples using some fancy
radio-active isotopes.

And when I say stuck in the lab, I mean STUCK. I'd get there at 7am, and
record my last data point at 11pm. Sixteen hours of mad science. And if I
wasn't there, I was downstairs in the medical library, studying papers on
testosterone and training.

Now coming from a very athletic background, this sedentary lifestyle didn't
sit well with me. But there I was, studing for a degree in Exercise
Physiology and left with no time for exercise. Or so I thought.

Fortunately, I actually had a 50 minute window once per day of "down-time"
while the lab's gamma-counter analyzed blood samples.

That left me 50 minutes to get to the gym (5 minutes across campus) and get
a workout in the remaining 40 or so minutes. I knew that if I applied my
studies to the workout, I could get maximum results in minimum time.

As a former athlete, I knew that I had to find a way to stay fit and to
avoid the fat gain that comes with working long hours in a sedentary
environment. And I also had to stay true to the high-school bodybuilder I
once was, so there was no way I was willing to sacrifice my muscle to one of
those long-cardio, low protein fat-loss plans that were popular at the time.

Instead, I had to draw on my academic studies and my experiences working
with athletes as the school's Strength & Conditioning Coach. I knew that
sprint intervals were associated with more fat loss than slow cardio, and I
knew that you could also increase aerobic fitness by doing sprints (but you
can't increase sprint performance by doing aerobic training).

So clearly, intervals were (and ARE!) superior to long slow cardio for fat
loss. I had seen first hand the incredible results of sprint intervals in
the summer and fall, as the athletes made huge fitness improvements and shed
winter fat in a short time using my interval programs. I knew that intervals
had to be the next step in the evolution of cardio.

The biggest benefit of intervals? A lot of results in a short amount of
time. I knew that I only had 40 minutes to train, and therefore I could only
spend 15-20 minutes doing intervals.

I also understand that interval training sounds intimidating to a lot of
people, so I need to clear up how an interval training workout goes.

After all, I believe everyone can do interval training for fat burning. Even
beginners. For beginners who usually exercise for 30 minutes at 3.5 mph on
the treadmill, their interval workout would be to go for 1 minute at 3.8mph
and then recover for 2 minutes at 3.0 mph. That's it. Repeat 6 times. If you
are more advanced, you would use more intense exercise.

Interval training doesn't have to be sprinting for your life. It just needs
to start off harder than normal and progress from there.

Most folks hate cardio, so they are happy to use interval training as an
effective replacement to lose stomach fat. Here is my list of preferred ways
to do your intervals, ranked in order from best to worst, based on my
experiences.

1. Sprinting outdoors (Hill sprinting might be the absolute best method)
2. Kettlebell exercises
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright cycling preferred over recumbant bike)

With those 5 Turbulence Training interval training methods, you'll burn fat
fast and never have to do cardio again!


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Monday, August 4, 2008

Magic Conditioning Bullet

I've written plenty of articles about training with a sled.

A sled is one of the best tools you can use to get you (or your athletes) into shape fast.

Here's a little video showing an great drill using two sleds (and a lot of guts...)





If you're looking for your own sled, I recommend Elite Fitness Systems (www.elitefts.com) for top-of-the-line equipment and great customer service.

Want more, do more, BE more,

~Luke