Your 2010 Challenge

This is it folks. List your sporting event that you are committed to participating in. I want you to realize that once you have posted it, I will hold you responsible for seeing it through. Don't be afraid, it may be the best thing you have ever done.

2010...I'm Back!

Hello everyone,

I hope all of you have been doing well. I've been in a period of transition since the last time most of you have heard from me. 2010 may finally be the year for the "break out", and I'm not talking about acne. :p

As always, I'm constantly at work on several heavy projects. Some of which, I expect to see the light of day this year. I will keep you posted on the developments.

Folks, to be honest, one of the reasons I've been sporadic with this blog is because I have NO IDEA if anyone is reading it. I understand that some of you can't respond due to restrictions at work, but that doesn't apply to everyone...

This year, let's do this together. Give me a sense of direction of what topics you want to read or talk about, and I'll make it happen. I'm looking forward to hearing from you.

Update...

Yes, it's true. As most of you already know, and some are still finding out, I am no longer with NYSC, after 8 years. It's a strange feeling to no longer interact with some of you. Truth be told, my staying with the company for so many years wasn't because of the company, but because of the people I serviced over the years. Now it's time to start a new chapter.

I am hoping that the love and support that quite a few of you displayed will manifest into continued support of my future endeavors and me. As I write this blog entry, I have been hired by CAN DO gym for the Short Hills and Edgewater locations as a group fitness instructor and personal trainer. Aside from that, I am offering boot camps and group classes and personal training at other locations. For the record, I am working on releasing a fitness DVD series as well as open a gym. If you know of anyone who is in the position to help secure capital for either project, please have him or her contact me.

I will continue supporting you via my newsletters and blogs and future services I am working on now. Good luck and return often to find out what the scope is, as well, keep me in the know.

'til next time,
Frank

Bootcamp Interest

I need a committment from at least 10 participants to run bootcamps. The bootcamps would be held at South Mountain Reservation in South Orange. Times and days are Mondays @ 10:45am, Wednesdays @ 9:30am, Fridays @ 12:00pm and Saturdays @ 8:00am. Daily sessions are 75 minutes long, for 4 weeks. Even mix of cardio and strength training. If you can't make all 4 days, 3 should be the minimum per week. Cost: $216 for 12 sessions, $288 for 16 sessions. I would be willing to pro-rate. Bootcamps will kick off June 8th.

If you are interested, just reply to this blog.

Categorizing food

I have a bad habit (or good, depending on how you look at it) of referring to my food as what they are: Proteins, carbs (simple or complex) and fats (saturated or unsaturated). I don’t have a love affair with food, so I can do that. I tend to forget that not everyone shares this mentality and refers to food in completely different terms (i.e. hamburgers, fries, ice cream, etc.)

In case you are having problems identifying what’s what, here’s a very simple listing. This list is by no means comprehensive.

Simple carbs : candy, fruit, sugary foods, vegetables
Complex carbs: fiber (oatmeal, bran, etc.), starches (rice, pasta), potatoes
Protein: meats, legumes (beans), nuts, eggs, soy
Fats, saturated: fried meats or food products, most deserts, greasy foods, most oils, most dressings, red meat
Fats, unsaturated: olive oils, fish, nuts

If you look closely, some foods are in multiple categories.

What do you have to say about your workouts?

If you take any of my classes or you are a client of mine or use some of my advice, please feel free to post your comments here. You'll be surprised at how many other people agree with you... :)

"Gorge"

The Whole is Greater Than the Sum of its Parts: Integrated Training.

(continued from March edition of Frank's Paperweight)

Weighted resistance training has been proven to increase bone density, a key combatant to sarcopenia and osteoporosis. Resistance training is especially beneficial to women, with evidence indicating that participation in regular resistance exercise can have significant neuromuscular benefits independent of age. The elderly population has found that weight training improves their quality of life. Basic weight training provides several benefits
· Improved Cardiovascular Efficiency
· Decreased Body Fat
· Beneficial Endocrine and Serum Lipid Adaptations
· Increased Lean Body Mass, Metabolic Efficiency, Tissue Tensile Strength, and Bone Density

Ironically, the development of all other forms of training originated from basic weight training. But just as I stated earlier, one specific form of training is NOT the approach to be taken towards achieving maximal fitness or your fitness goals.

The approach to fitness needs to be varied with each one of the components addressed. Integrated Training better prepares the body for daily living and helps to transfer the benefits of the gym to home. The sole concentration on one facet of training creates an imbalance which can increase your chances of injury and decrease your gains. Cardio addicts, take note.

In choosing a trainer, first, observe them training several different clients. Do they use the same approach or program with everyone?

Second, interview the trainer. What training approach are they forcing on you? Do they make reference to an integrated approach or are they fixated on what they feel is best?
Last, try one session with them? Do they introduce you to different modes of training? Do they address every component of an integrated approach? Or are they trying to impress you by having you do an exercise such as standing on a medicine ball with one foot while juggling a few dumbbells?

If you decide not to go the route of a personal trainer, then remember when training yourself, a program that would bear the best results is one that integrates all of the components of fitness: flexibility training, core stabilization training, balance training, reactive training, cardiovascular training, resistance training and nutrition.

For the trainers who are guilty of what is written in this article, your only recourse is to increase your knowledge and learn additional training methods. You must also resist the urge of applying only new training techniques to all your clients, only changing once you’ve learned something new. You are to integrate each training approach into one so that you are more valuable to your clients and can address all of their needs.