Often people start to exercise and they pick one activity like cardio, weights, Pilates and then put all their effort into that. While on the whole this is not a bad thing you will get much better results if you do a variety of activities.  There are so many things from rowing, rollerblading, biking or climbing.  Try weight training with free weights if you normally use machines, kettle bells or even training with the exercise ball. By doing a variety of exercises you will work more core muscle and hit different muscle fibers. This will improve your condition and make you a better rounded athlete. In return you will see better results. So try a new routine or exercise, shock your body into better results.
Archive for the ‘Uncategorized’ Category
Quick Tips…
Monday, November 23rd, 2009Comeback Part V!
Sunday, November 22nd, 2009Well, it’s Nov 21 and just a little over 2 months that I have been out of the hospital and what an experience this has been with my recovery. I was in good shape when I went into the hospital but very bad when I came out. I had lost over 35 pounds most of which was muscle.
The first month out of the hospital I still had nerve problems in my leg which prevented me from pressing off my right foot so I was limited in what I could do regarding exercises. So I started out doing weight training on Monday, Wednesday and Friday where I would pick one exercise per body part and do a whole body circuit with about 15 to 20 reps per set. I did this for 2 to 3 circuits. Then I would try to stretch and do the bike for cardio for about 15 minutes.
When I hit the 4 week mark I tried to pick up the intensity some. I started training 2 times per day with the AM session I would do 30 minutes of stretching followed by another 30 minutes of Pilates and then I made myself walk on the treadmill in front of a mirror to try and correct my limp. In the evening I’d meet my brother and train 1 body part doing 4 or 5 exercises for a giant set of about 15 reps. For my rest time I would do 2 minutes on the Precore and then repeat the giant set. We would do this 4 times and then I would do core exercises followed up by 20 minutes on the bike. Three days a week I would go to the Physical Therapist for 1 hour and 1 day per week I would take a private Pilates class.
With it now being the 8th week I still can’t do a calf raise but I’m having more feeling in my calf and I’m feeling a little increase in strength in it. I’m back working my job at the hospital as a nurse so I’ve had to cut back on training. I weight train one body part per day except not legs yet. I do about 16 sets per body part of 15 reps. I’m trying to use free weights now and strengthen my lower back. I do 20 minutes of cardio per day and if I’m not too tired another 20 minutes of Pilates a day. I go to PT three days per week and we’re being more aggressive in PT. On my off days from work I train 2 times a day and do stretching along with walking in front of the mirror again.
I feel great on the inside, even better then before I got sick but still have a long road with the body. But I know I will HEAL as I won’t accept anything less. So never stop dreaming because if you work hard enough, dreams do come true!
Comeback Part IV!
Tuesday, November 3rd, 2009Yesterday was a long day for me with 2 different Doctor appointments and my physical therapy session so I decided to take the day off from training. That is training my body, but I still read daily to keep myself in a positive mood. Some people give up when things get hard but this is the time to see what you’re really made of. It’s like if you’re running up a hill you can give up as many times as you want as long as you keep your feet moving. I think difficulties intimidate people because they doubt the power of their will.
To master this, look at your goals. If you do something because you want something, you depend on feelings of motivation, interest or excitement to reach your goal. But if you will something, you act out of duty, commitment, loyalty or because of the consequences of not doing it.
So in regards to your health or getting in shape, it’s ok to feel motivated put make it you will to reach your goals. For me it’s something I have to reach I believe and I will not accept giving up or failure, keep your feet moving.
Target Heart Rate
Sunday, October 18th, 2009I have been at the gym and lost count of the times I see people just doing cardio but not aware of their heart rate. Even I’m guilty of this, but why don’t we bother to check out H R ( heart rate )?  Most of us don’t bother to check because were either lazy or were not sure what it means.
First thing, try while sitting to check your heart rate on your neck using your first two fingers it’s to the side of the Adam’s apple or you can check on your neck under where your jaw ends before meeting your ear. If you’re still having trouble, check on the inside of your wrist on the thumb side. When you have found it, then count the beats for 10 seconds and multiply that by 6 as it equals 1 minute. ( EXAMPLE. 10 Beats in 10 seconds x by 6 will equal 60 beats a minute )
Now we’ll look at your target heart rate which is 220 minus your age. ( Example 220 – 40 yr old equals 180 beats per minutes. This is an important number you don’t want to try to reach. So your now thinking what should your heart rate be? This depends upon your goals. If your doing cardiovascular training you want about 85% of your THR but if your trying to lose fat then you should be around 65 or 70 % THR, which is good for cardio in the morning before eating. Since you would have just awoken and not eaten your body will burn fat faster. However, if doing cardio after eating in the day you should cycle your cardio with doing intervals like 1-3 minutes at 85% then 1-3 minutes at 65% for 20 to 30 minutes. This way your body will use your different energy systems.
THR for 40 year-old
85% THR for 40 yr old            220- 40 = 180 x.85 = 153 Beats per minute
75 % THRÂ Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 220- 40 = 180 x .75 = 135 Beats per minute
65% THRÂ Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 220- 40 = 180 X .65 =117 Beats per minute
Comeback Part III!
Wednesday, October 7th, 2009It’s now been about three weeks since I’ve gotten out of the hospital and instead of talking about my physical workout let’s focus on the mental part of training.
After any surgery each person starts off again on their own beginning level and that doesn’t matter if you were an athlete or not. My starting point at first was just to roll over in bed, next it was sitting up with a brace. When I first stood up it was an accomplishment to stand for 5 minutes and then to be able to walk with a walker.
Now two weeks out I’m driving myself around along with going to PT 3 times per week. Weight training using a circuit routine is done 3 times per week and the other 3 days I focus on core training. Cardio is also done 6 or 7 days per week for 30 minutes followed by stretching.
What I’m trying to say that getting great fitness results are NOT easy but they can be achieved. Were all human and at times we get down but remember you can only hold 1 thought in your head at a time so it’s up to you to make that a positive or negative thought. As the Dali Lamia said “If you can change something in your life why worry about it, and if you can’t do anything to change it then why worry.” So don’t let those negative thoughts stay in because each day is your new start and you can endure anything for those 24 hours.
If you’re having trouble staying focused or have doubts read books or articles where people have overcame great challenges. For example, Lance Armstrong 7 time winner of Tour De France, Bruce Lee was also told he might never walk again but everyone knows what he went on to achieve. Many WWE wrestlers like Steve Austin and Shawn Michael’s came back from near paralyzing neck and back injuries, and The Rock’s little cousin, Tanoai Reed, beat cancer last year.
You get the body you want if you want to do the work to get there! So instead of just sitting there and not being happy make the decision that you DO have control of your life. It’s there for you to take just take that first step.
Comeback Part II!
Wednesday, October 7th, 2009I remember what a challenge it was the first week I was released from the hospital. The 2nd day I was out I had someone pick me up to drive me to the gym since I’m having nerve problems with my right calf. It felt like it took me forever to just get into the car and before getting out at the gym I had to take spasm medication and wait about 30 minutes.
With my cane I made my way in the gym somewhat embarrassed for my friends to see me on a cane, but upon seeing everyone that went away quickly. The first day was hell as I could only ride the bike for about 5 minutes, because of back spasms and couldn’t even do 30 pounds with my right leg doing a calf press. I kept going back each day and yesterday I rode the bike for 21 minutes but it wasn’t easy. I’m also still haven’t gotten any stronger with my calf but I know in time it will come. For my upper body I’m doing 1 machine for each body part of 3 sets 15 reps with very light weight. I still can’t do any ab work yet.
I want to thank you the viewers for all your wonderful support and great comments. I live alone and some days it can be a struggle to get started but when I see your comments I know anything is possible.
God  Bless…
Comeback!
Saturday, October 3rd, 2009Well, I have been out of the hospital now for a little while now and while I can’t say enjoyed my 10 weeks there, what a big adjustment it is back into life. While in the hospital I had my fixed routine and everything was set with no outside influence.
Since the doctors told me I could have died from the infection I’m now learning not to take anything for granted like things from feeling the heat from the sun to just enjoying riding in a car again. My surgeon said the only reason I made it is because of my training and good diet. I was lucky to also have the support of my business partner and good friend Peter along with my fans and some close friends.
Before I went into the hospital working out and doing contest at times had felt like more of a job than fun but now I’m very excited when I will be back training again. So remember, cherish the things in your life before their gone. I will be doing blog’s called “ Comeback” with updates on my rehab, training, diet and pictures.
Train hard!
Training When Ill
Monday, September 28th, 2009This is a question I’m ask a lot with my medical background and there are a few simple guidelines that I follow; however, it still remains an individual decision. In the past I always said if the cold is above your shoulders, meaning a head cold then it’s safe to train. If the cold has gone below the shoulders into the chest or if you have a fever then don’t train. That’s because the cold is harder to fight if it’s in the lungs. Now, I’m the type of person that believes all things happen for a reason and yesterday proved this correct. I had just started writing this blog when I went to train where I ran into my business partner and he had said the night before he kept waking up with sinus problems. While he was working out he told me he couldn’t hardly train from the sinus pressure he was having. I then told him to stop training and go home and rest.
So this brings us back to the question should you train if you’re not well? As a bodybuilder and trainer, my answer would be listen to your body and it will tell you how it feels. So if you’re not feeling good then go ahead and try to get that rest your body is calling for. As a Registered Nurse, I would ask you to consider whether or not your contagious. If you think that you are, since gyms are already germ infested, I would tell you think of your fellow gym members and take precautions to make sure you don’t get others sick.
Picking A Personal Trainer
Monday, September 28th, 2009Lately, I’ve been accused of trying to replace personal training with this website. Just for the record, I don’t see our site as a substitute for personal training. In all honesty, I see it as more of a supplement.
While we do our best to help you learn about proper weight lifting techniques and educate you on nutrition and supplements, personal trainers are able to tailor workouts to your individual needs and abilities.
When Peter, the Co-Founder of our site came to me for training, he was at an intermediate level. He was consistent about coming to the gym, and thanks to a cousin of his out in Texas who is a personal trainer, even had some decent form. But when he hit a plateau, despite having a cousin in Texas to offer advice, it just wasn’t the same as having someone there watching over him and tailoring his workouts to his body’s needs. If it weren’t for Peter realizing he needed a trainer to get to the next level, this site may have never been created.
In reality, finding a trainer can be as easy as joining the local gym and signing up with one of the trainers on staff. A quick Web search will also reveal a number of private personal training organizations. Some Web sites, such as ours, have search engines to connect people with local trainers. Many trainers also freelance part-time and build their businesses through referrals.
Here are some things to look at when searching for a potential trainer:
- Examine their credentials.
- Ask about expertise. Ensure your trainer has worked with people like you — there’s no    sense in hiring a power lifter if your goal is only to lose a few pounds.
- Make sure the trainer is not training you for his goals but instead what your goals are with yourself.
- Demand thoroughness. A good trainer should ask to take a look at your medical history.
- Ask about their client base. Ask how long the trainer has worked with current his clients — long relationships indicate progression in exercise programs.
- Request references, and don’t be afraid to call some of these.
Trainers then develop an exercise program that caters to a person’s abilities and objectives. The program should be flexible and evolve as needs change.
Most trainers range in cost from $50 to $100 but should be willing to give you a price break if you purchase a package of sessions.
So if you can afford a trainer, as a trainer myself, I completely encourage you to hire one. If it’s not quite in your budget at the time, well, we’re still here to help you as much as we possibly can. Regardless of whether you have a trainer or not though, always train hard and be safe!
Supplements
Monday, September 28th, 2009As of this last Friday, I’m finished with the last of my photo shoots so that means the off season is here once again. The nice thing about the off season is that I get to relax my diet a little. Since my diet isn’t as good as pre-contest, the use of supplements becomes very important for me. People often ask me what kind of supplements I take or recommend. Just as you would have car insurance I have the same with my body by first making sure that I have a strong multi-vitamin and mineral supplement.
Next is the use of a whey protein isolate since it’s a fast acting protein and full of BCAA’s and also I like to keep my protein higher as I found carbs tend to smooth me out. I then make sure I take a good glutamine powder to support both my immune system and muscle growth. There’s a good flavored Glutamine drink made by Labrada right now called GlutaLean that tastes good and is 5 grams per serving. With the off season I train heavier and love to consume Cell Drive from JS Nitro during my workout and with this product I actually feel like I train harder and recuperate faster. It has Creatine, 3 grams of Glutamine, and 1 gram of BCAA’s, as well as L-Arginine and Taurine. You should be able to find many of these supplements on sale in our Marketplace.
While the cost of supplements can add up, I really feel this is a small price to pay to try to keep my body in a healthy state along with trying to add muscle to my body.
So that’s it for now. Always remember, if you have any questions, you’re more than welcome to submit them for the Video Q&A’s. In our next Q&A segment we’re going to be doing a drawing for a free Instructional Fitness T-Shirt giveaway.
Train hard!