It is just a few days until my 13th wedding anniversary so I thought it fitting to brag on the Mrs. Having spent some 19 years in the fitness industry I have seen my share of fit ladies. Bodybuilders, power lifters, fitness competitors and athletes. I can't say that I have met anyone quite as consistently strong and lean as Andrea.
I can remember vividly the first time my wife and I trained together. I strutted over to the squat rack and warmed up with my normal 135 lbs and then asked, "How much weight do you want me to take off?" anticipating the bar sans extra weight. "That will be fine" she said. She eventually worked up to 275 lbs that day with perfect form and little sweat to show for it. I damn near had a hernia trying to maintain a respectably distance between her weight and mine. Over the next few weeks I witnessed her bench pressing 135 lbs for strict reps, doing endless full-range pull ups and tossing 60 lb dumbbells around like #2 pencils. All at a body fat of around 10%.
It was no surprise that she readily agreed to my challenge of tabata thrusters with 35 lb dumbbells. Those of you not familiar with the tabata protocol, it works like this: 20 seconds of work followed by 10 seconds of rest for a total of 8 sets (4 minutes total). I can tell you that just tabata squats are tough but the thrusters are just pure evil (especially with a heavy load). Andrea completed all 8 sets as prescribed and then went on to finish her "regularly scheduled workout".
I am working on something special for her anniversary gift. I just feel safer when she is happy!
Rick Mayo
Friday, February 29, 2008
Thursday, February 28, 2008
72 Years Old!
Jim Morris is an inspiration. I don't think his fitness is based on genetics alone...active 6 days a week and a diet of nuts, beans, fruits and vegetables. Great job Mr. Morris!
Rick Mayo
Rick Mayo
Tuesday, February 26, 2008
TNT Results
Well I hate to admit it, but neither Natalie, nor I made it the full 4 weeks on the TNT diet. The combination of an active lifestyle and complete carbohydrate restriction is simply painful(even more so for my family). Based on my research, I don't think that our experience was unique.
I do think that I have a reasonable alternative to the TNT diet. You don't have to completely eliminate carbohydrates but reducing total carb intake is probably a good idea for people wanting to lose weight and be healthy. I find that an AM/PM strategy works well for reducing total carbohydrate levels without feeling like you are on a starvation diet. With this strategy you are eating your carbohydrates early in the day when your energy requirements are highest and eliminating carbs late in the day when your body has lower energy demands.
Example:
Breakfast -- 1 cup of oatmeal, 8oz of skim milk, banana.
Snack -- Raw almonds, Apple, Cliff Bar
Lunch -- grilled chicken breast, 2 cups broccoli, 1.5 cups of brown rice
Post-workout meal -- 12oz of organic chocolate milk
Dinner -- lean meat, large salad, unlimited vegetables.
Snack -- mixed nuts, fat free sugar-free Jell-O
Here is more support in an article from Dr. Lonnie Lowery:
As we’ve seen, this kind of AM/PM approach provides adequate carbs for glycogen replenishment, which is good for fat loss as well as performance — less fatigue, better biochemistry, nitrogen sparing and even immune/stress response suppression. (3, 4) It also provides fats that in sufficient quantities can keep up Testosterone concentrations, maintain lipolytic ("fat burning") pools and pathways, and further enhance immune modulation. (5) And let’s not forget that overall dietary variety is both healthy and compliance-facilitating.
Can’t survive on near-zero carbs until Saturday? I’ll bet you can make it until tomorrow morning, especially if you’re filling up on other foods. This moderate approach helps one meet with more dietary success, preserves sanity, and still reduces carb intake by hundreds of grams over the course of a week. This approach also gets you much closer to the 30 to 40 grams of dietary fiber recommended for adults.
I really think this is the best approach for reducing carbs and maintaining your sanity. This way, you can be lean, healthy and happy!
Rick Mayo
I do think that I have a reasonable alternative to the TNT diet. You don't have to completely eliminate carbohydrates but reducing total carb intake is probably a good idea for people wanting to lose weight and be healthy. I find that an AM/PM strategy works well for reducing total carbohydrate levels without feeling like you are on a starvation diet. With this strategy you are eating your carbohydrates early in the day when your energy requirements are highest and eliminating carbs late in the day when your body has lower energy demands.
Example:
Breakfast -- 1 cup of oatmeal, 8oz of skim milk, banana.
Snack -- Raw almonds, Apple, Cliff Bar
Lunch -- grilled chicken breast, 2 cups broccoli, 1.5 cups of brown rice
Post-workout meal -- 12oz of organic chocolate milk
Dinner -- lean meat, large salad, unlimited vegetables.
Snack -- mixed nuts, fat free sugar-free Jell-O
Here is more support in an article from Dr. Lonnie Lowery:
As we’ve seen, this kind of AM/PM approach provides adequate carbs for glycogen replenishment, which is good for fat loss as well as performance — less fatigue, better biochemistry, nitrogen sparing and even immune/stress response suppression. (3, 4) It also provides fats that in sufficient quantities can keep up Testosterone concentrations, maintain lipolytic ("fat burning") pools and pathways, and further enhance immune modulation. (5) And let’s not forget that overall dietary variety is both healthy and compliance-facilitating.
Can’t survive on near-zero carbs until Saturday? I’ll bet you can make it until tomorrow morning, especially if you’re filling up on other foods. This moderate approach helps one meet with more dietary success, preserves sanity, and still reduces carb intake by hundreds of grams over the course of a week. This approach also gets you much closer to the 30 to 40 grams of dietary fiber recommended for adults.
I really think this is the best approach for reducing carbs and maintaining your sanity. This way, you can be lean, healthy and happy!
Rick Mayo
Friday, February 22, 2008
Leg extensions: Good or Evil?
For sale: leg extension and leg curl machines, like new condition, rarely used, low mileage.
I have an ad similar to this posted on Craig's List for my leg extension and leg curl machines. Why am I selling practically new equipment? Well -- these machines are simply ineffective.
Current research like that featured in this article by Eric Cressey explains that not only is the leg extension not the most effective leg exercise, but it can actually be harmful to your knees. The leg extension like other machines trains your quadriceps muscles in isolation, which is not at all how your leg muscles function during exercise or normal activities. As a matter of fact, leg extensions delay the firing of the most important quadriceps muscle (vastus medialis) involved in stabilizing the knee. Also, leg extensions cause a de-activation of the hamstrings, which contributes to an increased risk of an ACL injury.
The squat is a superior choice for quad strength. Squats work every muscle in your lower body and most muscles in your upper body. Not only are you working more muscles, but you are also building balance and flexibility. Most importantly, squats teach your leg muscles to work together in unison, which is exactly how they function normally.
Below is Eric's risk-to-benefit list:
Leg Extension Risks:
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Leg Extension Benefits:
1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.
2. Uh, wait, there's really only one benefit — and it's pretty weak.
Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions. Factor in the additional loading that squatting allows, and it should come as no surprise that you'll see better gains in size, strength, and functional capacity.
Rick Mayo
I have an ad similar to this posted on Craig's List for my leg extension and leg curl machines. Why am I selling practically new equipment? Well -- these machines are simply ineffective.
Current research like that featured in this article by Eric Cressey explains that not only is the leg extension not the most effective leg exercise, but it can actually be harmful to your knees. The leg extension like other machines trains your quadriceps muscles in isolation, which is not at all how your leg muscles function during exercise or normal activities. As a matter of fact, leg extensions delay the firing of the most important quadriceps muscle (vastus medialis) involved in stabilizing the knee. Also, leg extensions cause a de-activation of the hamstrings, which contributes to an increased risk of an ACL injury.
The squat is a superior choice for quad strength. Squats work every muscle in your lower body and most muscles in your upper body. Not only are you working more muscles, but you are also building balance and flexibility. Most importantly, squats teach your leg muscles to work together in unison, which is exactly how they function normally.
Below is Eric's risk-to-benefit list:
Leg Extension Risks:
1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.
2. Reduced hamstrings activity.
3. Reduced VMO activity and late onset of firing.
4. Non-existent hip adductor and abductor contribution.
5. Increased rectus femoris firing.
6. Constant ACL tension.
7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.
8. Increased lateral patellar deviation.
9. Insufficient involvement of surrounding joints to ensure optimal functioning.
10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).
Leg Extension Benefits:
1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.
2. Uh, wait, there's really only one benefit — and it's pretty weak.
Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions. Factor in the additional loading that squatting allows, and it should come as no surprise that you'll see better gains in size, strength, and functional capacity.
Rick Mayo
Tuesday, February 19, 2008
Hindsight is 20/20
I am creating this post from home today. The reason….a shoulder/knee surgery on Friday afternoon that has wiped me out. I decided to have both procedures at once to reduce my downtime and to avoid having general anesthesia more than once. I doubted the wisdom of that decision on Saturday morning!
I went to the studio on Monday and was reminded that my broken body wasn’t the picture of health or much of a motivator for our clientele. How could I expect to design safe and effective programs for others if I can’t do it for myself? Fair question. Know this; it is much easier to give objective advice to others than it is to follow that same advice yourself.
If a client came to me and explained that their shoulder was irritated from boxing and lifting on consecutive days, I would ask them to limit those activities, reevaluate their program, address the injury and be patient. Did I follow that advice? Obviously not!
What if a client complained of knee pain after high impact activities? Would I suggest an intense plyometric and sprinting program? Well, no but that’s exactly what I did. Why? Am I dense or something? Maybe but I think it is more a result of machismo overriding common sense. Decisions are affected by emotions, which certainly come in to play when it involves something that you are passionate about.
If I had it to do over again, would I have listened to my own advice? Probably. Will I listen in the future? I’m going to say yes but there are no guarantees.
After all, it’s hindsight that is 20/20.
Rick Mayo
I went to the studio on Monday and was reminded that my broken body wasn’t the picture of health or much of a motivator for our clientele. How could I expect to design safe and effective programs for others if I can’t do it for myself? Fair question. Know this; it is much easier to give objective advice to others than it is to follow that same advice yourself.
If a client came to me and explained that their shoulder was irritated from boxing and lifting on consecutive days, I would ask them to limit those activities, reevaluate their program, address the injury and be patient. Did I follow that advice? Obviously not!
What if a client complained of knee pain after high impact activities? Would I suggest an intense plyometric and sprinting program? Well, no but that’s exactly what I did. Why? Am I dense or something? Maybe but I think it is more a result of machismo overriding common sense. Decisions are affected by emotions, which certainly come in to play when it involves something that you are passionate about.
If I had it to do over again, would I have listened to my own advice? Probably. Will I listen in the future? I’m going to say yes but there are no guarantees.
After all, it’s hindsight that is 20/20.
Rick Mayo
Thursday, February 14, 2008
Russian Parkour
Did you see the latest James Bond movie, Casino Royale? If so, you may remember the incredible foot chase scene at the beginning of the film. "Free running" or Parkour has become sort of an underground sport/activity. I don't think I'll be headed to any abandoned buildings to practice this stuff but I do admire the athleticism displayed by these guys.
Enjoy! (it gets interesting around minute 2:00
Rick Mayo
Enjoy! (it gets interesting around minute 2:00
Rick Mayo
Friday, February 8, 2008
10% gone...
Here is a blog post from Alwyn Cosgrove. Good Stuff!
It's now the 6th of Feb.
We have already passed one full month into 2008, and are now one-tenth of the way to 2009.
10% down, 90% to go. Doesn't seem that long since I posted the 5% blog does it? Time flies. Whether you're having fun or not.
How are your New Years Resolutions holding up?
If you're behind schedule or have lost focus a little bit - start today. Set some New Month Resolutions!
Maybe you want to lose 15lbs by Memorial Day. Start by setting a goal of 12 weight training workouts to be performed in Feb. And get the first one done tomorrow.
It's never too late to make massive changes.--
Rick Mayo
It's now the 6th of Feb.
We have already passed one full month into 2008, and are now one-tenth of the way to 2009.
10% down, 90% to go. Doesn't seem that long since I posted the 5% blog does it? Time flies. Whether you're having fun or not.
How are your New Years Resolutions holding up?
If you're behind schedule or have lost focus a little bit - start today. Set some New Month Resolutions!
Maybe you want to lose 15lbs by Memorial Day. Start by setting a goal of 12 weight training workouts to be performed in Feb. And get the first one done tomorrow.
It's never too late to make massive changes.--
Rick Mayo
Tuesday, February 5, 2008
What is Cardio?
Q: I am having a hard time fitting in all of my cardio and weight training sessions. Can you give me some ideas on a program that could save me some time?
How about killing two birds with one stone?
Cardio training is basically any activity that elevates your heart rate. I remember someone asking an Olympic weight lifter, "What do you do for your heart?” Huh? Those of you that weight train know that large body movements such as dead lifts and squats certainly increase your heart rate. It is not necessary for you to perform separate cardio session to have a healthy cardio system. Now, if your goal is fat loss, you will burn additional calories by performing any additional activity. The more intense the exercise, the more calories burned.
At our facility we use circuit training for cardio and strength purposes. This type of training involves moving from one strength exercise to another with little or no rest. The result is an effective strength training workout with the added benefit of a high-intensity cardio session. We encourage additional high-intensity cardio but it is not a necessity.
Here is a video of one of my favorite conditioning circuits using various tools. I prefer this type of workout vs. a jog on the treadmill any day. One is no better than the other....just do what you like and work hard.
Rick Mayo
How about killing two birds with one stone?
Cardio training is basically any activity that elevates your heart rate. I remember someone asking an Olympic weight lifter, "What do you do for your heart?” Huh? Those of you that weight train know that large body movements such as dead lifts and squats certainly increase your heart rate. It is not necessary for you to perform separate cardio session to have a healthy cardio system. Now, if your goal is fat loss, you will burn additional calories by performing any additional activity. The more intense the exercise, the more calories burned.
At our facility we use circuit training for cardio and strength purposes. This type of training involves moving from one strength exercise to another with little or no rest. The result is an effective strength training workout with the added benefit of a high-intensity cardio session. We encourage additional high-intensity cardio but it is not a necessity.
Here is a video of one of my favorite conditioning circuits using various tools. I prefer this type of workout vs. a jog on the treadmill any day. One is no better than the other....just do what you like and work hard.
Rick Mayo
Friday, February 1, 2008
Don't Should on Yourself
We recently had Dr. Shawn Byler visit our facility to present on the mental aspects of healthy eating. Dr Byler and her company, Create Momentum, offer corporate and life coaching, leadership training, stress management and etc. The seminar that Dr Byler gave for our group, "Never Diet Again", explains that diets don't work and that we must change our emotional response to food to have long-term success.
One area that Dr Byler touched on was negative self-talk. She gave us a list of words or phrases that she described as victim language. Here is the list:
I can’t
I should
I shouldn’t
I have to
I’ll try
I wish
BONUS – TIME OR STRESS
Substitute positive words:
I can
I will or won’t
I choose
I get to
Dr Byler said that we use these words/phrases several hundred times a day! When you think about it, she is right.
What are you doing today? Well, I have to go work.
Did you eat breakfast this morning? No but I should have.
I wish I had more energy.
Are you coming to my party this weekend? I'll try to make it.
We are working hard to help our clients recognize their own victim language and how it can affect their performance and self-image. Do you use any of these words or phrases regularly? Make an effort to reduce those this week and I guarantee you will see a positive difference.
Take Dr Byler's advice, "Don't should on yourself".
Rick Mayo
One area that Dr Byler touched on was negative self-talk. She gave us a list of words or phrases that she described as victim language. Here is the list:
I can’t
I should
I shouldn’t
I have to
I’ll try
I wish
BONUS – TIME OR STRESS
Substitute positive words:
I can
I will or won’t
I choose
I get to
Dr Byler said that we use these words/phrases several hundred times a day! When you think about it, she is right.
What are you doing today? Well, I have to go work.
Did you eat breakfast this morning? No but I should have.
I wish I had more energy.
Are you coming to my party this weekend? I'll try to make it.
We are working hard to help our clients recognize their own victim language and how it can affect their performance and self-image. Do you use any of these words or phrases regularly? Make an effort to reduce those this week and I guarantee you will see a positive difference.
Take Dr Byler's advice, "Don't should on yourself".
Rick Mayo
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