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.
Wednesday, August 13, 2008
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?
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
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
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
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
Wednesday, July 30, 2008
Lose 20 Pounds - Episode 8
Why should you lose 20 pounds?
In our society, people respect weight loss.
Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
This ends our series of "Why should you lose 20 pounds?"
If you have any reasons to add, either send me an email or post them below.
I'll publish your reasons (anonymously, if you wish) in a future post!
In our society, people respect weight loss.
Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
This ends our series of "Why should you lose 20 pounds?"
If you have any reasons to add, either send me an email or post them below.
I'll publish your reasons (anonymously, if you wish) in a future post!
Tuesday, July 29, 2008
Lose 20 Pounds - Episode 7
Why should you lose 20 pounds?
Every time you pick up a 20-pound dumbbell, you'll remember.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Every time you pick up a 20-pound dumbbell, you'll remember.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Monday, July 28, 2008
Lose 20 Pounds - Episode 6
Why should you lose 20 pounds?
Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Sunday, July 27, 2008
Lose 20 Pounds - Episode 5
Why should you lose 20 pounds?
It's the difference between being thought of as jolly or witty
(Tune in tomorrow for more reasons you should lose 20 pounds...)
It's the difference between being thought of as jolly or witty
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Saturday, July 26, 2008
Lose 20 Pounds - Episode 4
Why should you lose 20 pounds?
It's not scaling Everest, writing the great American novel, or solving the energy crisis.
You can do it in your spare time.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
It's not scaling Everest, writing the great American novel, or solving the energy crisis.
You can do it in your spare time.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Friday, July 25, 2008
Lose 20 Pounds - Episode 3
Why should you lose 20 pounds?
Because you whine that you need to.
Have you ever been wrong about anything?
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Because you whine that you need to.
Have you ever been wrong about anything?
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Thursday, July 24, 2008
Lose 20 Pounds - Episode 2
Why should you lose 20 pounds?
Twenty pounds of warm human fat can refill every bottle in an empty case of pop.
With enough left over to fill your blender.
Eeew.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Twenty pounds of warm human fat can refill every bottle in an empty case of pop.
With enough left over to fill your blender.
Eeew.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Lose 20 Pounds - Episode 2
Why should you lose 20 pounds?
Twenty pounds of warm human fat can refill every bottle in an empty case of pop.
With enough left over to fill your blender.
Eeew.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Twenty pounds of warm human fat can refill every bottle in an empty case of pop.
With enough left over to fill your blender.
Eeew.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Wednesday, July 23, 2008
Lose 20 Pounds -Episode 1
Why should you lose 20 pounds?
Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter.
Vroom, baby.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter.
Vroom, baby.
(Tune in tomorrow for more reasons you should lose 20 pounds...)
Friday, July 18, 2008
Friday Video
In the words of Coach Dos: "No shortcuts... If you want to be good, you've got to practice!"
Happy Friday and I'll see everyone Monday!
~Luke
Happy Friday and I'll see everyone Monday!
~Luke
Thursday, July 17, 2008
Swiss Ball Crunch For Abs
This morning I threw a change-up into the bootcamp mix with a physioball (Swiss Ball) based warm-up.
Here's one of the moves:
Here's one of the moves:
Swiss Ball Crunch
Start
Finish
Wednesday, July 16, 2008
Don't Pull The Trigger!
If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.
I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.
Some foods just make us go hog wild.
Think back to the old commercial: Once you pop, you just can't stop.
So one cookie ends up being the whole jar.
One chip ends up being the whole bag.
One beer ends up being a half rack and you end up sleeping in and missing bootcamp...
Don't have your "trigger" foods in the house.
That's just asking for trouble.
Have a great day!
Want more, do more, BE more,
~Luke
PS - A new Metabolism Makeover class will be starting soon!
I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.
Some foods just make us go hog wild.
Think back to the old commercial: Once you pop, you just can't stop.
So one cookie ends up being the whole jar.
One chip ends up being the whole bag.
One beer ends up being a half rack and you end up sleeping in and missing bootcamp...
Don't have your "trigger" foods in the house.
That's just asking for trouble.
Have a great day!
Want more, do more, BE more,
~Luke
PS - A new Metabolism Makeover class will be starting soon!
Tuesday, July 15, 2008
Medicine For Triceps
Close-Grip Pushups on a medicine ball are a great exercise for training your arms without using barbells or machines.
A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.
A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.
Start
Finish
Tuesday, July 1, 2008
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