Sunday, December 28, 2008

My New Gym

When I moved, I had to find a new gym. Luckily, there's one three blocks from my house, about the same distance as I had before.

But the new gym is a bit like stepping back in time, and not just because of the equipment. People all around me are doing isolation exercises (it's hard to believe people still do so many curls) and one chest exercise after another.

I see far too few leg work and almost no posterior chain work. A full-body workout? Forget it.

In other words, they're doing bodybuilder workouts for the most part. Me, I'm plowing ahead with my full-body workouts because I know they work and make me a better athlete, not a bodybuilder.

Wednesday, December 24, 2008

We're Lazy

That's what I'm realizing as I go through my daily commute and here's why -- people line up for escalators even when perfectly good stairs are right there.

I see it every single day. I even saw someone walk up to an escalator, see that it wasn't working and walk to one that was working. Of course then once on the escalator people simply stand there instead of walking up them as well.

How did people become so lazy. Take the stairs.

Sorry for the Interruption

I moved recently, which temporarily threw everything into a bit of chaos. There was the move itself, the ensuing lack of Internet access because of the cable company's incompetence and trying to find time to post amid a life that now involves a long commute to work.

But there's a huge upside to all this -- I now walk to the beach to surf instead of driving an hour and a half. And I live where life moves at a slower pace. Just stepping off the train here each day feels nice.

Monday, November 10, 2008

I've Fallen and I ...

You know the rest of that. I've fallen and I can't get up.

I'd bet that most of us know of someone older who fell, broke a hip and soon died. It happens all too often. The New York Times this past weekend looked at the issue and described how doctors are treating falls as serious issues.

I thought of one thing when I read that article -- if they'd maintained their muscle tone, the chance they would've fallen would have to have decreased significantly. It just makes sense.

I never want to fall and not be able to get up so I'm going to do everything I can to maintain my muscle tone as I age.

Sunday, November 9, 2008

The Bad Form Hall of Fame

That was my gym today, the Bad Form Hall of Fame. It seemed that everywhere I looked people were using bad form.

There was one guy who did every exercise he tried incorrectly, which had to be some sort of record. When he did tricep pushdowns, for instance, his elbows were flared out instead of pulled tightly against his body (and I'm not even getting into the discussion about why he was doing them in the first place).

I saw a woman try the same exercise. She leaned into it too much, making her entire upper body do the work, not her triceps.

And another guy did tricep kickbacks (again, why waste so much time on these isolation moves?) and he didn't even extend his arm fully.

There's an easy way to avoid this -- do a little reading or ask an expert. I may not always do everything right, but I do work hard to understand the correct form and then try to get it right.

Sunday, November 2, 2008

A Better Warm-up, Part 3

I've touched on the benefits of using dynamic stretching to warm-up a couple of times before (here and here).

Today in its Play magazine, the New York Times trumpets this better way to stretch before a workout.

Of course I still see people come into the gym and perform static stretches before they work out, that is if they do anything at all. I'm certainly the only person I've ever seen at my gym who runs through the sort of warm-up that I follow.

Tuesday, October 28, 2008

Please Limit Your Usage

That's what a sign in the cardio area of my gym says -- please limit your usage. The idea, of course, is that so many people want to get on those elliptical machines and treadmills that you need to limit the time you spend on them.

But I know how to limit your usage -- do something else. People spend far too much time on those machines, and get too few results. There are times when it seems like the same people are on them when I start and finish my workout, which includes cardio.

Here was my cardio tonight: one-arm dumbbell snatches, four per arm; five box jumps; 10 ice skaters (jumping side to side quickly as if you're skating); eight burpees; and five medicine ball throw-downs (raise it over your head and using your core throw it straight down).

Run through eight sets, each of which took about a minute, with 30 seconds of rest between each one, and I was done. In other words, no time at all. And I promise you I worked harder than anyone on any of those machines.

Monday, October 27, 2008

Protect Your Shoulders

I still remember how it happened. I was doing a decline bench press and suddenly there was a sharp pain in my left shoulder.

But I was lucky. I didn't need surgery and simply had to take two weeks off.

I also learned a lesson. Shoulders are fragile.

Super-trainer Keith Scott recently pointed out five ways to wreck you shoulders. One of the top ways involves the bench press, a favorite of many.

Sunday, October 26, 2008

Quit Looking in the Mirror

The recent Outside story on Gym Jones reminded me of another story the magazine had not too long ago about a different sort of gym, this one called the Monkey Bar Gym.

I love Monkey Bar's philosophy because it's all about creating a workout that's fun and that plays off how our bodies actually move. The gym itself also has no mirrors. The results are apparently impressive. You can sign up for workouts online.

Wednesday, October 22, 2008

Get Off the Ball, Part 2

I've complained before about people who do the wrong exercises on unstable surfaces. Now, Dr. John Berardi, someone who knows a lot about fitness and nutrition, has sent out an email that addresses the topic. Here it is:

Wobble boards, foam pads, swis balls, bosu balls, and inflatable rubber discs...

You'll find them in most gyms and training facilities nowadays. In fact, chances are you've used these types of devices yourself.

But the big question is this...

Could it really be possible that these devices actually INCREASE your chances of injury - while DECREASING your ability to get stronger?

Sadly, the answer is yes...

Now, don't get me wrong. I'm not saying "unstable surface training" is bad. Indeed, there are some very good uses of these types of boards and balls.

However, without a proper understanding of when to use unstable surface training (and a thorough understanding of why), the risks go WAY up while the benefits go way down.

Excitingly, my good friend Eric Cressey has just released a fantastic book called: "The Truth About Unstable Surfaces Training."

This book is a culmination of more than three years of research, experimentation, and analysis. In fact, the foundation of this book is based on Cressey's own research at the University of Connecticut. The rest is based on his experience coaching high level athletes.

In "The Truth About Unstable Surfaces Training" Cressey will walk you through the following:

* The origins of unstable surface training

* The problems with research-to-date on unstable surface training, and why you've been mislead

* The difference between balance and stability

* The five factors affecting one's stability, and how you can modify them to become a more stable athlete

* How unstable surfaces alter muscular recruitment patterns - and how you can use those alterations to your advantage or disadvantage

* The actual science - and research data - that quantifiably justifies or refutes specific uses of unstable surface training

* Guidelines for when and how to implement unstable surface training to maximize training efficiency and help you avoid wasting time and effort

* How unstable surface training can help or hinder performance in different athletes

* How unstable surfaces can increase the risk of injury in some populations, while actually rehabilitating others

* Guidelines for alternative, more sport-specific instability approaches when unstable surface training is not the best avenue to pursue

* 21 different stability progression models encompassing over 50 exercises with photos and descriptions

* How to train balance for maximum functional carryover and superior athletic performance

If you've ever trained using unstable surfaces (i.e. the
devices discussed above) or have always wanted to give it a
try, you absolutely need to have this book in your library.
The lessons you'll learn will be invaluable.

Click here to learn more about Cressey's new book:

Until next time,
JB

Tuesday, October 21, 2008

The Little Things

Tonight as I was doing hanging leg raises, I was having a tough time getting my legs as high as I wanted. Then I simply shifted where I was looking -- straight ahead instead of slightly down -- and I was fine.

My theory is that the subtle shift aligned my body differently, and more correctly.

I'm sure there are so many other examples when it comes to form. This again shows that paying attention to form always pays off.

By the way, I see far too many people doing hanging leg raises using those contraptions you rest your upper arms in, even people who've done them for a long time. It's fine to start out using them but move on to using no support and simply hanging from something. You'll get a much better core workout. Remember to always brace your core when you do them to keep your body from swaying.

Wednesday, October 15, 2008

Another Reason to Dump Low-Intensity Cardio

As I've noted many times before, I've feel better, enjoy my cardio more, save time and have lost body fat since switching to high-intensity intervals instead of going for a 30-minute run or something along those lines.

Super-trainer Craig Ballantyne recently wrote about a new study that backs up the benefits of high-intensity cardio.

Tuesday, October 14, 2008

Maybe It's Just Me

I've felt a bit rundown lately and that has run over to my gym time. But it took something as simple as a video to get me excited about working out again.

I was scouting around the Web for more info on something called Gym Jones, which is featured in the latest Outside magazine. It came from the CrossFit movement.

As I was looking around for more, I came across this video. Gym Jones was used to train the actors for "300," and the video shows a bit of the training.

Why did it inspire me? Simple -- it looks fun. As I said, maybe it's just me.


Gym Jones - Captain in 300 Film - The most popular videos are a click away

Sunday, October 12, 2008

Get Up, Stand Up

It's simple -- too many people do too many exercises sitting down. Walk into any gym and you see it all over the place. Many machines, of course, encourage this behavior.

But it actually makes for a worse workout, as super-trainer Keith Scott recently pointed out. Think about it. Sitting down most often makes a move easier. Standing up makes it harder. It also calls more of your body into action.

Keith also recently posted a humorous video that takes on this and other things people do wrong at the gym. Take a look.

Monday, October 6, 2008

Doing More With Less

Since I get bored fairly easily with various parts of my workout, I always try to come up with things to shake it up. So when the mere thought of coming up with yet another interval plan for the yoga studio at my gym seemed boring, I decided to see what I could do in rest of the gym. And I wanted to do it with the least amount of space possible, simply for the challenge.

So over my last couple of workouts, here's what I did:

Interval workout No. 1: quick steps on a low aerobics step (putting each toe on the step one after another as quickly as possible, 10 each foot); lateral jumps on a bench (jump sideways onto a bench, quickly off of it, then back on it sideways, four times back and forth); 10 mountain climbers; five times simply jumping onto the bench.

Each set took 30 to 45 seconds.

Interval workout No. 2: I started in the pushup position and popped up quickly to my feet, just like I do on a surfboard; then fast step ups on a stool about a foot high, eight each foot; then the lateral jumps; then I grabbed a heavy medicine ball, raised it over my head and quickly slammed it down to the floor, mainly using my core to propel to movement.

That one took about 45 seconds.

Run through eight of those with a minute or so rest between each and you've got a great interval workout.

Plus, each one was done in a tiny amount of space, proving that you can workout just about anywhere. And here's the other thing -- at the end of each interval, I had a hard time catching my breath.

Tuesday, September 30, 2008

A Little Focus, Please

The other day at the gym I saw someone who lacked one of the most important elements of a workout -- focus.

This woman woman spent her entire workout talking to her trainer, even during her exercises. Now I'm all for having a good time at the gym and even socializing a bit but there's simply no way you can put forth real effort and talk at the same time. There's clearly no intensity if you're able to have a casual conversation.

So go the gym to get something done.

Saturday, September 20, 2008

It's Simpler Than You Think

Super-trainer Josh Hillis recently pointed out that it's actually simple to stay fit and healthy. And after reading his post, I had to agree. After all, why make it complicated when it doesn't have to be?

Great Moves as You Age

Mark Sisson over at Mark's Daily Apple had a nice post recently about good exercises to turn to as you age. Here's what I love about: Sure, something like walking is in there, which is what you think older folks might do, but power lifting is in there as well, which isn't what you'd think older folks might do. And I'm a big fan of power lifting because I've seen serious benefits from it.

More Praise for the Deadlift

Super-trainer Jason Ferruggia recently wrote about the benefits for this great move. I can attest to this too because I've seen solid strength gains thanks to the deadlift. It truly works everything.

Sunday, September 7, 2008

More Than One Direction

As I did my intervals today, doing everything from side shuffles to back-peddles with quick starts and stops, I thought a bit about how so many people go in one direction -- forward.

They never move in the other planes of motion, and in everyday life, we do move in those planes. Plus, we stop and start, instead of going in one direction for a long time (think nearly any endurance training or simply jogging for 30 minutes).

That's why I love the way I train (and I better since I spend a fair amount of time doing it). I'm preparing myself to be able to do so many different things, and for my body to move in so many different ways.

I recently read a nice blog post that tackled the subject. Give it a read.

Tuesday, August 26, 2008

The Drawbacks of Endurance Training

Here's an interesting post from super-trainer Jason Ferruggia's blog about why someone he respects stays away from endless cardio, compared to interval training like sprints.

Sunday, August 24, 2008

When Trainers Train

My gym's trainers of course use the gym to train during their off hours. Today was one of those cases as two guys did squats. And how did they do them? Not very well.

When they loaded up the bar, their form went in the opposite direction of the weight. They bent at the knees first instead of sitting back and their thighs didn't make it anywhere near parallel to the floor. Basically they were doing half squats.

Once again it shows why it's always good to check out your trainer's credentials and even to watch them with other clients.

Tuesday, August 19, 2008

One Day

Once I started working out a lot, I became a bit obsessive about getting to the gym. I didn't want to miss a day, always figuring it would set me back.

Of course an approach like that isn't so good for the rest of your life. I discussed it one day with a trainer I knew who put everything in context, "One day doesn't mean shit."

He's right. You can make up that day easily. One day isn't a setback. One day becomes a setback only if it quickly multiplies. But if it is indeed one day and if you get back to the gym the next day, it doesn't matter at all.

So if something comes up and interrupts your gym schedule, don't sweat it. Just get back in there the next day.

Saturday, August 16, 2008

Age is Meaningless, Part 9

Dara Torres just won the silver medal in the 50 meter freestyle. She nearly won, losing by less than a second. Oh, and don't forget, she's 41.


She followed that up by winning a silver as she swam the anchor leg of the 4 by 100 medley relay.

SI
wrote a nice piece about her, noting that her time of 52.27 in the relay was the fastest split ever in a women's medley relay.

Here and here are my previous posts about her.

When asked by NBC afterwards what she'd tell her 2-year-old, she said, "Never put an age limit on your dreams."

Amen to that.

Thursday, August 14, 2008

A Bad Example

OK, I know there's a place for isolation moves like bicep curls. But in general, you get more out of multi-joint moves like squats and pull-ups.

I couldn't help but wonder why two guys at the gym tonight spent the entire time I lifted doing nothing but bicep curls. One after another after another. There were variations but they all were bicep curls, which led me to believe these guys work one body part a day.

And one clearly was leading the other, teaching him this is the way to train.

I once believed this too. But since I switched to multi-joint moves, and almost never do something like a bicep curl, I've seen faster strength gains and I simply feel more in shape.

So they can do their bicep curls. I'm going to stick with what works.

Friday, August 8, 2008

A Good Idea But ...

I watched a trainer at the gym last night rig up an interesting exercise for a client. He took a chair that slides easily, tied a long rope to it and stacked one 45-pound plate on it. The client grabbed the rope and pulled it across the floor and toward him from a standing position, which worked a lot of muscles.

When the chair reached a second 45-pound plate sitting on the floor, the client sprinted to it, picked it up, put it on the chair and ran back to the end of the rope to pull again, until it got to a third plate, when he repeated the process. It ended when he pulled the chair to him.

Great idea, I was thinking. It was far different than most of the junk I see trainers doing.

That's the good part. The bad part is when the client picked up the plates to put them on the chair, he bent over at the waist, rounding his back badly and putting pressure on his lower back. The trainer watched and didn't say a word. All he had to do was say, squat down and pick up the plate as if you were deadlifting the plate. But he didn't.

So a good idea, but one more step would've made it even better.

Thursday, August 7, 2008

Strange Happenings at the Gym

I simply don't understand quarter-rep woman. She comes in day after day and never does anything more than a quarter of a rep. Every single time. What's the point?

Super-trainer Keith Scott has noticed someone similar at his gym and I'm sure you have too. Here's a funny list he put together.

Tuesday, August 5, 2008

A Personal Best, Every Workout

Super-trainer Jason Ferruggia, whose workouts I've used and liked, frequently talks about going for a personal record each workout. A personal best can come in different forms -- a bit more weight, one more rep, a longer interval or a shorter recovery time between intervals.

But the key thing about his approach is that it causes you to push yourself each and every workout.

I like this approach. Tonight at the gym I set personal bests in three different exercises. Sure, each was small, one more rep on one for instance. But if you walk into the gym every time ready to do better than before, chances are you'll do it. Maybe not every time but often than not.

Sunday, August 3, 2008

Our Own Olympic Dreams

Olympic athletes do things most of us can only dream of. But that doesn't mean we can't learn things from how Olympians train.

That's the point of my good friend Katie Hobson's recent article in U.S. News. With the help of trainers including Alwyn Cosgrove, Katie offers a road map to what you can take away from these super athletes.

So give that some thought as you watch the Olympics this week.

Thursday, July 24, 2008

My Apartment Isn't a Prison But ...

My point yesterday was that you can get in a workout almost anywhere -- the key is just throwing in a dose of creativity. And that's the same point of this post from Mark Sisson's blog about the prison workout.

Wednesday, July 23, 2008

Do the Best with What You Have

I was debating whether I'd go to the gym today. The debate sprung from the fact that I tore my foot up surfing Saturday. I suffered a deep puncture wound when one of the fins of my board hit my foot on a wipeout, and only today was it getting back to normal.

I planned a scaled-back workout, just upper body to let my foot continue healing.

But the debate was decided when I left work later than I wanted. So I went home, but I still wanted to at least do something. So using a loft that runs on two sides of my apartment, I did pullups followed by pushups -- six sets.

It was exactly what I needed -- a real, if short, workout. It proved again that you can work out just about anywhere.

Tuesday, July 15, 2008

It's Summer, Get Outside

I love the gym, but in the past few weeks I've spent less time there. Why? It's simple. It's summer and I want to spend as much time as possible surfing while the water is warm.

So over the past two or three weeks I've gone to the gym twice during the week and surfed at least once, meaning I'm missing one regular gym session. Sure, I could try to work it in but I know that surfing is a workout itself and I also know my body needs to recover between workouts -- whatever form they take.

But here's the thing, I walk into the gym now feeling a little more refreshed than usual because I'm not there as much. And I think I'm attacking my workouts with a bit more vigor.

So see what you can find to do outside and mix it in with your regular workouts.

Tuesday, July 8, 2008

Setting an Example

Dara Torres' performance at the U.S. Olympic trials continues to generate a lot of interest, and what she did certainly does show all of us what can be accomplished. Can we make the Olympics? Doubtful. But we sure can do more than we often think.

My close friend Katie Hobson explored the issue of training as you age in her excellent blog over at U.S. News recently.

Saturday, July 5, 2008

Age is Meaningless, Part 8

This one speaks for itself: At 41, Dara Torres is going to the Olympics, again.

I've written in the past about her training, and the Times recently wrote again about it and her quest.

Thursday, July 3, 2008

One Key for Success -- A Plan

I see so many people come into the gym and just wander from one piece of equipment to another, clearly with no plan in place for their workout. A little bit of this, some of that, and oh, that looks worthwhile.

The problem with this approach is that you never really progress. Sure, you might keep yourself in OK shape but even that is questionable.

But if you craft a plan -- there are plenty of good places to find them -- you'll make sure your entire body gets a workout. This in turn will ensure your body doesn't become unbalance, which can lead to injuries. A plan also allows you to chart your progress, which can be awfully satisfying.

Tuesday, July 1, 2008

Listen to Your Body, Part 2

Well, it worked -- I hit the gym tonight after walking away Sunday when I had nothing left and tonight I felt good. My strength was back and I felt mentally much more into it. So let's call this one a lesson learned.

Sunday, June 29, 2008

Listen to Your Body

As I dressed to go to the gym today, I knew it. As I walked to the gym, I knew it. And on my second set of hang cleans, my first exercise for the day after warm-ups, I really knew it. I knew I had nothing left.

I surfed for three and a half hours yesterday, and it wasn't one of those days where you spent a lot of time waiting for the next wave. You caught one, paddled back out and quickly caught another. Or you were padding to stay in position. In other words, I was almost constantly moving.

That's not a huge amount of surfing (I once did seven hours in Costa Rica) but it felt like a lot given the fact that I hadn't surfed in about a month.

So today, I could feel the effects all over. But I still went to the gym. Why? I love going to the gym and I love how it makes me feel.

Yet I should've listened to my body. We all need recovery time, especially as we get older. I've know that but sometimes I'm still a little hardheaded when it comes to fitness, which of course can lead to injuries.

So after not finishing that second set of hang cleans, I stupidly tried another. It went nowhere and I finally did the smart thing. I went home, to rest.

Tuesday, June 24, 2008

Interesting Exercises

The other day at the gym a guy I've talked to before said to me, "You do some interesting exercises." Now, I think I do fairly basic exercises. Things like front squats, hang cleans and pull-ups.

On this occasion, I was doing something I hadn't done before, the jackknife push-up. But even that move is hardly exotic.

His statement made me wonder whether many of the basics, many of the moves I use, have simply gotten lost in many gyms amid all the isolation moves likes curls that are more suited to bodybuilders and the silly exercises trainers push like squats on a Bosu ball.

In other words, have the basics become "interesting" again?

Sunday, June 22, 2008

Try Something Different

If you've ever wondered whether cross-training works, check out this video featuring Steve Nash. Sure, it's a Nike commercial but I was fascinated by the idea that he uses soccer to tune up his basketball skills. And sure, I love the fact that he skateboards, since I do that too.

Tuesday, June 17, 2008

Age is Meaningless, Part 7

The examples just keep coming in of what we can do as we age. The latest: a 70 year old who plans to swim the English Channel. My friend Katie Hobson writes about him over at U.S. News.

Here's one great quote: "A lot of people my age are couch potatoes and don't believe they can get back to a youthful physical state. But the body doesn't really lose its ability in endurance sports as much as we allow it to lose its ability. I want to promote that people of my age can do better than what they're doing."

Monday, June 16, 2008

The Indiana Jones Workout

Not too long ago I wrote about the news that at 65 Harrison Ford still does many of his own stunts. Now we have an idea of how he does it.

Valerie Waters, who trains Jennifer Garner, among others, interviews Ford's trainer.

"He's a living testament to the fact that you can maintain a high level of athleticism if you continue to work at it," Jamie Milnes tells Waters.

There are plenty of good points in the piece that all of us can use in our workouts as we age -- give it a read.

Tuesday, June 10, 2008

The Power of Postive Thinking

Excuse me if I have a Tony Robbins moment here, but I was pondering the power of positive thinking at the gym tonight. Here's why -- I was doing pullups and as each rep got harder, I had a moment where I thought, "OK, I'm about done." But just as quickly I told myself, "no, you actually can do this." What happened? I hit by goal.

I know this sounds simple, and sure it doesn't always work. There are times where you body simply is done. But there are just as many times when it's your mind that's done -- it's what has to be pushed. Your body will follow along.

Saturday, May 31, 2008

Tuesday, May 27, 2008

90 and Going Strong

I met my best friend's grandfather this past weekend. He looked like he was in his 60s, maybe 70. He's 90. So I had to talk with him. Here's one key thing I found out -- he lifts three times a week. "Monday, Wednesday, Friday," he put it, as if nothing ever stopped him from working out those days.

Sunday, May 18, 2008

The Great Thing About Intervals

OK, there are many great things about intervals, chief among them what they do for your health. But super-trainer Craig Ballantyne points to another good thing about them -- you can do them in so many different ways, which means you'll never run out of options.

Why You Should Lift Weights

Mark Sisson, who runs a really nice blog about healthy living, has a great post on why weight lifting is important. Give it a read.

Tuesday, May 6, 2008

That Moment

I had that moment tonight during intervals. You know it. As I sprinted ahead toward the next pylon, I just felt tired, and I nearly slowed down.

For some reason, I thought about the fact that no one else was in the yoga studio to see me if I slowed down. It wasn't like at Velocity, where there were others in the class. No, only I would know. And that's when I realized I wasn't doing this for anyone else. I was doing it for me, so I would know if I slowed down. I would know that I hadn't pushed as hard I could, especially as I quickly approach 44.

So I picked up the pace again. In the end, I felt better for it, physically and mentally.

Wednesday, April 30, 2008

The Gym Does It -- Again, Part II

Today was yet another long day (they all are these days). Since yesterday was a long one and I still had to get up at the normal time, I didn't get enough sleep. But I woke up feeling OK. And then I worked until 10 tonight, a 13-hour day. Yes, far too late, but here's the important thing -- I still feel good. I feel as if last night's great workout carried over to today.

Now, maybe that's really not the case, but if I believe it's true, it doesn't matter. And I do believe it.

So anytime you feel too tired to get to the gym, think about what it can do for you over the long haul, which is give you more energy.

Tuesday, April 29, 2008

The Gym Does It -- Again

I got home after work tonight and didn't feel at all like going to the gym. I was exhausted after yet another long day, and my stomach has been killing me (probably stress from work). But of course I did -- it's one area where habits are good things.

What happened? The workout was great, and my stomach even quit hurting for the first time in days. I felt so good that I went into the yoga room at the end with a stability ball. Starting at one end, I put my feet on it with my hands on the floor, basically in a pushup position. By piking up, which pulled the ball forward, and then walking my hands ahead, I made my way across the room. It's a great core workout. I had to stop just four times, by far the fewest ever.

And how did I feel when I left? Great, absolutely great.

Monday, April 21, 2008

Time for a New Plan

I've started a new workout plan. I wish I was at the point where I could create my own plans but I don't trust myself to do that yet. So I go and find programs by great trainers.

The latest is from Robert dos Remedios, the strength and conditioning coach at College of the Canyons in Southern California. Never heard of the school? I hadn't either. But with dos Remedios' help, the school turns out champions. And he was named National Strength and Conditioning's Collegiate Strength and Conditioning Professional of the year in 2006.

The program follows my philosophy -- train like an athlete instead of a bodybuilder. So the moves are multi-joint instead of isolated like a bicep curl. The end result is that you build a body better suited for just about any sport, or life in general, rather than one that would look good at a bodybuilding competition (though you'll also look lean and powerful).

One other great thing about the program, from the book "Men's Health Power Training," is that it's easy to customize to the amount of time you have. You even can pick the exercises. Another great feature is that it appears you could use this book for years by changing exercises or even goals.

Thursday, April 17, 2008

Try It, You Might Like It

At 43, I've learned to snowboard, and it's one of the best things I've ever done.

I already surf and skateboard, so I had a leg up when it came to snowboarding. But it still was tough to learn. The first time I went out, I got a lesson at a small mountain near New York City. The lesson wasn't very good, I fell a lot and my technique was lousy.

This past weekend, I went to Vail and had a great, all-day lesson. My instructor was 42 and has snowboarded for years. After a day of his instruction on the beginner slope, I ventured to the blue slopes by myself on Sunday. Was it scary? Damn right it was. But I used what I learned and while I fell a good bit, I was better each time down.

My instructor was impressed with my staying power on Saturday, especially since I'd had little sleep and was at a high altitude. While my body was tired Sunday, I still was able to ride for about three hours.

My experience told me two things. First, being in shape paid off yet again. It made it much easier to pick up and enjoy something new. Second, even if something is a bit scary, try it. It'll invigorate you and remind you what you can actually accomplish.

Wednesday, April 9, 2008

The Phenomenally Fit

Writing about Jessica Biel's dedication to fitness the other day reminded me of an article I read years ago about how she, Jennifer Garner and Hillary Swank got in shape for movie roles. I was struck my two things about the article -- it made the point that famous people have to work just as hard as any of us to get in great shape and we can get in just as good shape as they can.

Give the article a read, and the sidebar that goes into more detail about their workouts.

Monday, April 7, 2008

A Perfect Example of the Ideal Workout

Jessica Biel is a celebrity who's serious about fitness.

If you saw her in "Blade: Trinity," you saw a sculpted body that still was incredibly feminine. Why is she in such great shape? Because she sticks with basic moves, moves such as chin-ups, and uses intervals for her cardio.

Super-trainer Josh Hillis has a rundown of her workout here.

Sunday, March 30, 2008

Going Too Far?

I'm a deep believer that you make progress with your training only when you push yourself. All those people who go to the gym and simply go through the motions, using light weights or never boosting the speed on the treadmill, will never see their bodies change.

But can you go too far? A training program called Crossfit may do just that, at least according to a recent article in the New York Times Magazine.

I've wondered about Crossfit for a while now, because I love the idea of trying something that's a bit extreme. Plus, it uses many moves that I love, Olympic lifts that use almost every part of your body.

But any training plan that seems to encourage injuries definitely goes too far. Of course the only real way to find out if Crossfit is too extreme -- and possibly cult-like -- is to try it.

Sunday, March 23, 2008

Core Moves, From One of the Best

Mike Boyle is one of the great conditioning coaches out there. When really good trainers talk about the best, they often refer to Boyle. And when one of my favorite actresses, Jennifer Garner, wanted to lose her baby weight, her trainer sent her to Boyle because she was in Boston at the time.

Boyle has some great clips of core exercises here. Take a look.

Saturday, March 22, 2008

God Bless the Basics

Every time I see someone doing some newfangled exercise at the gym -- and often doing it incorrectly -- I just shake my head and go back to my workout, which I know is better because it's full of the basics.

One of the best is the push-up. The New York Times recently wrote that it is a great indicator of your fitness. It added that the strength you develop from the exercise also helps as you age because it'll save you in a fall.

So stick to the basics and you'll develop ageless strength.

Sunday, March 9, 2008

Get Yourself Right

As we get older but remain physically active, we often overlook certain aches and pains, figuring we can work around them. Over time, however, those aches and pains can cause our bodies to become a mess.

I'm dealing with this right now -- an aching right shoulder from my first day of snowboarding (don't fall with your arms outstretched each time because you just end up jamming your shoulder fall after fall and putting your wrists at risk for fracture).

Super-trainer Keith Scott writes about how to tackle this serious problem.

Sunday, March 2, 2008

Get Better Faster

I've written a lot about the benefits of Velocity Sports Performance, where I went for speed and agility training for a couple of years. Not only did it make me a better athlete, but also it taught me techniques that I use on my own now.

Today's New York Times Play magazine has a nice piece about a similar program. In it, the author goes back to playing soccer but finds his skills diminished. The answer to his problem is speed and agility training.

If you have a gym that offers these types of classes, I highly recommend them. You'll find yourself accomplishing things you thought were beyond your abilities as you age.

Monday, February 18, 2008

Fix Your Hips

That pain you feel in your lower back or knee may have nothing to do with your lower back or knee. It may come from your hips.

Super-trainer Keith Scott writes that hip health is crucial for more than just your hips. And he has written a three-part series on how to make sure your hips are strong. (Get part 1, get part 2 and get part 3.)

I learned when I was training at Velocity Sports Performance the importance of healthy and mobile hips. We had to do a lot of hip exercises during our warmups and the result was that I was better able to perform exercises like squats.

Saturday, February 16, 2008

The Power of Exercise

Real adventurers are few these days. Steve Fossett was one.

He was declared dead yesterday, months after went missing on a routine flight. Fossett had set many world records, among them he was the first person to circumnavigate the globe alone in a hot-air balloon and the first fly solo around the world in a plane without refueling. He competed in the Ironman in Hawaii, considered the toughest of those races.

But here's what struck me when I was reading his obit this morning in the New York Times: "As a child, he suffered from asthma, but he pushed himself athletically. He loved hiking and other outdoor adventure."

Theodore Roosevelt also was sickly as a child, until his father bought him a set of weights.

I never stop being amazed at what exercise can do for us.

Wednesday, February 13, 2008

The Gym as a Sanctuary

Here's the text of an email I received from a friend today: "If I don't get to the gym tonight I'm going to kill someone."

Sure, it's over the top but I understand the sentiment. The gym, or wherever you train, does more than keep us in shape. It's an escape from everything else in our worlds, a way to work off all that stress. In the gym, it's about us, about making ourselves healthier and better, not solving someone else's problems.

I never fail to walk out of the gym feeling better, and often what it does for me mentally seems to outweigh what it does for my physically.

So my friend calls it his sanctuary. That seems about right.

Monday, February 11, 2008

Age is Meaningless, Part 6

An 82-year-old woman who does 45 bodyweight squats? Yep. A 70-year-old man who plays competitive baseball and throws a 70-miles-per-hour fastball? Yep.

Super-trainer Keith Scott has trained both, and he has some great tips in this post about how to make sure you train at 40 and beyond.

One of his best tips is the value of recovery, something I still have to remind myself about.

Saturday, February 9, 2008

Age is Meaningless, Part 5

The reasons to take up -- or continue -- training as you age are growing.

The New York Times recently had a article headlined Staying a Step Ahead of Aging that talks about what you can expect if you stick with a solid program. The article's two key points are that you can keep the deterioration of aging largely at bay by exercising and that you can even start working out later in life and still see great results.

Friday, February 8, 2008

Why Weights are Good for Women

Super-trainer Alwyn Cosgrove is getting more attention for his new book "The New Rules of Lifting for Women," which he co-wrote with Lou Schuler and Cassandra Forsythe. I wrote about the book recently.

Now, a good friend just wrote about the book over at her U.S. News and World Report blog On Fitness. Katie offers a great rundown of the key points in Alwyn's book.

Sunday, February 3, 2008

The Problem with Gym Machines

There was a time when I used machines at the gym in every workout. But that was before I actually knew what I was doing. Today, I rarely use them.

Yes, they do have a place in workouts. The cables are good for some core work, for instance, such as the woodchopper. But most gym machines take your body out of its natural alignment.

Then there's this other issue, which super-trainer Craig Ballantyne points out -- they're too easy.

Training isn't supposed to be easy. After all, in almost everything you have to put forth effort to get results.

Thursday, January 31, 2008

A Different Approach to Intervals

Because I was even more pressed for time than usual tonight, I tried Tabata intervals for my cardio session after lifting. Tabata intervals involve about four minutes of work. Yep, four minutes.

The idea stems from studies by Dr. Izumi Tabata in Japan, who found that eight sets of 20 seconds of intense work, each followed by 10 seconds of rest, boosted aerobic capacity and metabolism. It did it by doing multi-directional work, sprinting to one cone, side sliding to the next, backpeddling to another and so forth. And yes, I was winded.

It certainly was shorter than my usual 45 seconds to one minute intervals with a minute of rest. Give it a try.

Sunday, January 27, 2008

Standing Out in a Crowd

At least one day a week I use the Versaclimber for intervals. It's a rarely used piece of equipment sitting among the treadmills and ellipticals Every time I climb on it, people doing their 30 minutes of cardio give me looks.

Of course I'm done long before any of them. The Versaclimber gives me an incredible workout. It's hard. Really hard. After each one-minute interval, I climb down out of breath. But it's also an incredibly efficient workout, much more so than anyone around me. So they can look all they want, because doing what everyone else is doing at the gym rarely makes sense.

Sunday, January 20, 2008

Make Getting Fit Fun

Every time I see the treadmills and elliptical trainers full at the gym I think to myself about the time all these people are wasting. They're on these machines for at least 30 minutes, while I finish my cardio workout in less than 20 thanks to intervals.

Now I clearly believe that my version of cardio is healthier than what they're doing but much of what I do has another advantage -- it's more fun. When I go into the empty yoga studio and throw six medicine balls to various parts of the room and then sprint to them and bring them back, I not only am getting a great workout but also I am basically playing a game. Every other drill I come up with has some game aspect to it as well. In other words, it makes my cardio fun, which I can't imagine can be said for all those souls on the treadmills watching TV.

Mark Sisson points out that there are even more adventurous ways to get and stay fit. My favorite -- skateboarding, which I picked up again this past summer.

Saturday, January 19, 2008

Better Decisions Come with Age

It happened again and again. I would tweak something in the gym but I would keep plowing ahead with my workout. The result all too often was that I'd hurt myself.

These days I try to not repeat those mistakes, though I can't say I'm perfect when it comes to this. But generally, if I feel pain, I back off. It just makes sense, which is exactly what super-trainer Jason Ferruggia pointed out recently.

Why Endurance Training Isn't for Me

I once loved running long distances. But when I began to learn about interval training, and started to see the many benefits of it, I gave up on those long runs.

Now, there's increasing evidence that endurance training isn't that good for us. Here's a great piece on the issue from Mark Sisson.

For me, it's easy to see the benefits. Since I turned to intervals, my body fat has fallen while my weight has remained the same, meaning I've added muscle thanks to my continued resistance training.

Tuesday, January 15, 2008

Bodybuilding Workouts Are Just For Bodybuilders

I still see people in the gym doing what are basically bodybuilding workouts, legs one day, chest another and so on. But bodybuilding workouts for the most part are good for just one group of people -- bodybuilders. And there's just one person at my gym who actually is a bodybuilder.

For the rest of us, total-body workouts are simply better. Here's a great post on the topic from Craig Ballantyne's always-informative blog.

Sunday, January 13, 2008

Two Great Books

I'm always searching for more info so I can be in the best shape possible. So a year or so ago I was really happy to find out about "The New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove, a trainer I talk about a lot here. Now, the duo, along with Cassandra Forsythe, have now put out "The New Rules of Lifting for Women."

Simply put, these two books lay out the basic moves we all need to include in our workouts. They focus on multi-joint moves that do the most the fastest. And they don't waste time with things like machines. So I highly recommend both.

Tuesday, January 1, 2008

A Different Outlook

Some guys in my office today heard that Harrison Ford did many of his own stunts for the upcoming Indiana Jones movie. Their reaction? They simply didn't believe it. My reaction? I thought it was completely possible and even inspiring.

Here's why I think the reactions were so different. The guys who were talking about it are in lousy shape. They eat junk and look like they never exercise. So to them, it does seem impossible for a 65 year old to do his own stunts.

I, meanwhile, know that I'll be active at 65, so sure, I'd be able to do stunts at that age.

I see what's possible because I challenge myself. They don't.