M (squared) Training Systems

Healthy Weight: It's Not A Diet, It's A Lifestyle!

2010-04-19T07:12:00.000-07:00

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying In Control Of Your Weight Contributes To Good Health Now And As You Age.

Assess Your Weight

If you've been thinking about your current weight, it may be because you've noticed a change in how your clothes fit. Or maybe you've been told by a health care professional that you have high blood pressure or high cholesterol and that excessive weight could be a contributing factor. The first step is to assess whether or not your current weight is healthy.

How can I tell if I am at a healthy weight?

One way to begin to determine whether your weight is a healthy one is to calculate your "percent body fat". For most people, will be surprised at how much fat mass they actually carry versus the amount of lean muscle mass. Fortunately, there are a variety of ways to determine your overall body fat percentage, but there's really no substitute for professional help. To get the very best reading and follow up, seek out a certified fitness professional and get a full fitness evaluation including body fat assessment and body circumference measurements. This will not only tell you where you're currently at physically, but you can use it to set measurable goals. Follow back up with the same fitness professional preferably
and get measured again 6-8 weeks later and see how you've progressed!

As you can see, by mentioning body circumference measurements, there's another way to assess your weight is to measure your waist size. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are:

o A man whose waist circumference is more than 40 inches
o A non-pregnant woman whose waist circumference is more than 35 inches

Excessive abdominal fat is serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood cholesterol, high triglycerides, high blood pressure, and coronary artery disease. Individuals who have excessive abdominal fat should consult with their physicians or other health care providers to develop a plan for losing weight.

How To Measure Your Waist Size: To measure your waist size (circumference), place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor. Relax, exhale, and measure your waist.

Losing Weight

What is healthy weight loss?

Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your daily caloric intake by 500-1000 calories to lose about 1 to 2 pounds per week.

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60-90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term. Losing weight is not easy, and it takes commitment.

Losing Weight Is Not Easy, And It Takes Commitment.

Preventing Weight Gain

To stay at a healthy weight, it's worth doing a little planning now. If you are overweight but aren't ready to lose weight, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts - the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level.

Get Moving: In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.

Self Monitoring: You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.

Ask yourself:

o Has my activity level changed?
o Am I eating more than usual?

You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.

Balancing Calories

When it comes to maintaining a healthy weight for a lifetime, the bottom line is - calories count! Weight management is all about balance - balancing the number of calories you consume with the number of calories your body uses or "burns off".

A calorie is defined as a unit of energy supplied by food. A calorie is calorie regardless of its source. Whether you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories

Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).

If You Are... Your Caloric Balance Status Is...

Maintaining Your Weight "In Balance."

You are eating roughly the same number of calories that your body is using. Your weight will remain stable.

Gaining Weight "In Caloric Excess."

You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight.

Losing Weight "In Caloric Deficit."

You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

Healthy Eating For A Healthy Weight

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is. According to the Dietary Guidelines for Americans, a healthy eating plan:

o Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat
milk and milk products
o Includes lean meats, poultry, fish, beans, eggs, and nuts
o Is low in saturated fats, trans fats, cholesterol, salt (sodium), and
added sugars
o Stays within your daily calorie needs

Hopefully you can take something from this and apply it this week to your current fitness (or lack there of) program.

M. Watkins

Click here for more information regarding Michael Watkins and Fitness Together's fitness programs available.

New Client: ME...

2010-04-07T05:58:00.001-07:00

Ok, so to change a few things up in my current fitness routine, I asked one of our fitness coaches here at FT, Mike D, to start training me a couple of times every week. Like most of my clients, I was starting to get stuck in a rut and wasn't finding amble time to be as consistent with my workouts as I was say a month ago. I knew that if I could just schedule them and have someone hold me accountable, then the problem would be solved... I mean, I never have an issue making a session with my training buddy, but it seems like I was able to stay overwhelmingly busy when it was "on my own" days.. which is exactly what I tell clients to not do! I had to remind myself: QUIT MAKING EXCUSES AND GET YOUR A$$ IN THE GYM!

So... I spoke with Mike D about my goals, current injuries, and how many sessions per week.... he took it from there.

And, to put it in Mike's words, "I'm livin' the American dream...." which was in exact reference to having this opportunity to throttle his boss!

Mikey killed me! It was exactly what I needed and was looking for in a workout. I felt like I was starting all over, but when I was done, and as I laid there in the floor, I was like "Damn, now that was a good workout!"

I'll keep tabs for future workouts with Mike as well as progress stats so you can see just how our guys here GET RESULTS!

Sometimes, it takes a little humility to get where you want to go. Pride only gets in the way sometimes, as I found out yesterday. If you need help, much like me (trainer) getting help/trained by another trainer, then my advice, seek it out. Don't let your foolish pride stop you from doing all you can to attain whatever goals you want to. Your turn.

M.

Some Rules Kid's Won't Learn in School

2010-03-31T05:59:00.000-07:00

This list of "Some Rules Kid's Won't Learn in School" was first proposed by Charles J. Sykes. Although it never really appeared in his books on the subject, it has been a constant mass email and newspaper topic for over a decade.

I love this list because it's so true. And although it's meant to be directed to the youth of this world, I think it's a good reminder for us as adults to take a step back sometimes and just re-evaluate how we do things.

It reminds us that we are truly responsible for how we think, say, and do things in our life. It's easier to put the blame elsewhere, but when you look in the mirror you have to answer to only one person.

Here's the list: (NOTE: some of these are truly for the kids, but as you'll see in rule #12, if you're still smoking this day and age, c'mon man... give it up!)

"Rule No. 1: Life is not fair. Get used to it. The average teen-ager uses the phrase, "It's not fair" 8.6 times a day. You got it from your parents, who said it so often you decided they must be the most idealistic generation ever. When they started hearing it from their own kids, they realized Rule No. 1.

Rule No. 2: The real world won't care as much about your self-esteem as much as your school does. It'll expect you to accomplish something before you feel good about yourself. This may come as a shock. Usually, when inflated self-esteem meets reality, kids complain it's not fair. (See Rule No. 1)

Rule No. 3: Sorry, you won't make $40,000 a year right out of high school. And you won't be a vice president or have a car phone either. You may even have to wear a uniform that doesn't have a Gap label.

Rule No. 4: If you think your teacher is tough, wait 'til you get a boss. He doesn't have tenure, so he tends to be a bit edgier. When you screw up, he's not going to ask you how you feel about it.

Rule No. 5: Flipping burgers is not beneath your dignity. Your grand-parents had a different word of burger flipping. They called it opportunity. They weren't embarrassed making minimum wage either. They would have been embarrassed to sit around talking about Kurt Cobain all weekend.

Rule No. 6: It's not your parents' fault. If you screw up, you are responsible. This is the flip side of "It's my life," and "You're not the boss of me," and other eloquent proclamations of your generation. When you turn 18, it's on your dime. Don't whine about it, or you'll sound like a baby boomer.

Rule No. 7: Before you were born your parents weren't as boring as they are now. They got that way paying your bills, cleaning up your room and listening to you tell them how idealistic you are. And by the way, before you save the rain forest from the blood-sucking parasites of your parents' generation, try delousing the closet in your bedroom.

Rule No. 8: Your school may have done away with winners and losers. Life hasn't. In some schools, they'll give you as many times as you want to get the right answer. Failing grades have been abolished and class valedictorians scrapped, lest anyone's feelings be hurt. Effort is as important as results. This, of course, bears not the slightest resemblance to anything in real life. (See Rule No. 1, Rule No. 2 and Rule No. 4)

Rule No. 9: Life is not divided into semesters, and you don't get summers off. Not even Easter break. They expect you to show up every day. For eight hours. And you don't get a new life every 10 weeks. It just goes on and on. While we're at it, very few jobs are interesting in fostering your self-expression or helping you find yourself. Fewer still lead to self-realization. (See Rule No. 1 and Rule No. 2.)

Rule No. 10: Television is not real life. Your life is not a sitcom. Your problems will not all be solved in 30 minutes, minus time for commercials. In real life, people actually have to leave the coffee shop to go to jobs. Your friends will not be as perky or pliable as Jennifer Aniston.

Rule No. 11: Be nice to nerds. You may end up working for them. We all could.

Rule No. 12: Smoking does not make you look cool. It makes you look moronic. Next time you're out cruising, watch an 11-year-old with a butt in his mouth. That's what you look like to anyone over 20. Ditto for "expressing yourself" with purple hair and/or pierced body parts.

Rule No. 13: You are not immortal. (See Rule No. 12.) If you are under the impression that living fast, dying young and leaving a beautiful corpse is romantic, you obviously haven't seen one of your peers at room temperature lately.

Rule No. 14: Enjoy this while you can. Sure parents are a pain, school's a bother, and life is depressing. But someday you'll realize how wonderful it was to be a kid. Maybe you should start now.

You're welcome."

Now, after reading this all I could think of is the scene below from Rocky Balboa.. so, of course I included it...

That's all folks...

M.

Tea Benefits: Not Drinking It? You Should Be!

2010-03-24T05:56:00.000-07:00

Energy drinks, fat burners, green tea capsules, why not just go to the source? It's convenient and cheaper! Green tea offers a ton of health benefits... Learn more.

The following is taken from an article by Kelly Gonzales.

Article Summary:

* Tea has been popular for thousands of years, and is the second most consumed
beverage.
* One of the most studied teas for its amazing health benefits is green tea.
* Not only does green tea contain antioxidants, but it can also help protect
your teeth.

Energy drinks, fat burners, green tea capsules, why not just go to the source? It's convenient and cheaper! Green tea offers a ton of health benefits including disease-fighting antioxidants, assists in burning fat, and even protects your pearly whites, keeping you energized and looking your best.

Green Tea Offers A Ton Of Health Benefits.

The next time you're in line at Starbucks you may want to think about ordering tea instead of your usual coffee. With only 1/3 the amount of caffeine it may not be enough to perk up the avid coffee drinker, but tea offers numerous health benefits that will keep you going in the long run.

Tea has been popular for thousands of years all over the world. It is the second most consumed beverage behind water. Teas such as black, green, white, and oolong are made from the leaves of the evergreen tree camellia sinensis, which contains polyphenol antioxidants.

Antioxidants are important in a person's diet, because they rid the body of molecules called free radicals, which are a byproduct of cellular activity, pollution, and the natural aging process.

Free radicals are destructive within the body, because they harm DNA molecules and pave the way for illness and disease. High amounts of antioxidants can be found in fruits and vegetables and other plant based foods such as the dried leaves used to make brewed tea.

Green Tea Benefits

One of the most studied teas for its amazing health benefits is green tea. Green tea is rich in catechin polyphenols, such as epigallocatechin gallate (EGCG). EGCG is an antioxidant with cancer fighting powers.

Studies have shown it can aid in protection against various forms of cancer including esophageal, gastric, skin, ovarian, lung, and colon cancer. Studies have also shown that drinking 2-3 cups per day can lower blood pressure, cholesterol, and decrease the risk of heart attack.

Not only does green tea contain immune boosting antioxidants, but it can also protect your teeth. Tea has bacteria killing properties to fight plaque, gum disease, and bad breath. Tea contains fluoride, which can protect against cavities.

Green tea has gotten a couple of knocks for it's fluoride content, despite the positive attributes, since too much fluoride can be bad for you. It is recommended that a person receive no more than 10/mg of fluoride per day. Loose leaf green tea only contains about 0.3 mg of fluoride, so unless you're drinking about 30 cups per day, don't worry.

Studies suggest that the polyphenols in green tea can help reduce and prevent rheumatoid arthritis. One study found that regular tea drinkers reported to have stronger bones and were less likely to develop arthritis. Those who drank tea regularly for 10 years or more had higher bone mineral density in their spines than non-tea drinkers.

Conclusion

Green tea is currently gaining more popularity due to studies that suggest it aids in weight loss. The combination of EGCG and caffeine in green tea work together to stimulate thermogenesis, heat production in the body. It increases fat oxidation and increases energy expenditure.

Although EGCG is capable of giving metabolism a boost, drinking a cup or two of green tea is not a weight loss remedy. A Japanese study shows that 5 cups of green tea per day only burns about 70 calories through thermogenesis. Drink your tea for all the health benefits, but keep in mind that you must always exercise and eat a well balanced diet for weight management.

There are tons of teas to choose from, but high quality loose leaf teas are the best. Brew your tea for 3-5 minutes to bring out the antioxidants. Add honey, milk, lemon or sugar to sweeten. Relax, sip, and enjoy. It's not milk, but this beverage does a body good.

Personally, I'm a coffee drinker.I have very long days and need a good cup of Joe to get me going in the morning. But if you're looking for a boost in metabolism as well as other mentioned health benefits- try a cup of tea every now and then and see if you notice a difference at all.

Don't forget to make today unforgettable,
Michael

Find Your "Why."

2010-03-15T12:02:00.000-07:00

When you find your "why"- the singular reason, the motivating force behind your desire to re-claim your body and your health- then you have unshakable commitment- and your fitness success becomes a forgone conclusion.

Because when your "why" is strong enough, you will show up for your training sessions, every time- without fail. And, as Woody Allen says, "90% of success is just showing up!"

And here's something that is profound...

THE IRONY OF COMMITMENT... IS THAT IT'S DEEPLY LIBERATING.

Nothing has the power to eliminate stress, anxiety and worry like commitment. Commitment sets you free- it liberates you. Because we all recognize, at some level, that commitment in inevitable if we truly want what we want. And it is precisely that commitment which empowers us to get what we want. Intention is where you start, the goal is where you finish- but it's your commitment that carries you through the race.

I hope that doesn't sound "hokey" to you... because it's not. Commitment is the cure. Because commitment produces action, and action produces results.

Committed to your health,
Michael Watkins

Owner, Fitness Together- Riverside

Top 10 Fitness Tips For 2010

2010-02-16T08:14:00.000-08:00

TOP 10 Fitness Tips to Stay on Track in 2010

1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the "bingeable" foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes -- or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You'll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Have a mid-afternoon snack and nix the late-night eating.This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita. Remember, if you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.

10. Strength training is very important. I've heard it 1,000 times, "I'm just going to do cardio and I'll lose weight." Well, yes at first you will. In fact, cardio workouts burn more calories at a given time than do strength training sessions. However, strength training sessions will suck up more calories throughout the day because your body will be continuing to recover from the muscle break down well after your session has ended. Furthermore, while cardiovascular workouts are ideal for improved heart health, they do nothing for bone density and muscle mass, both ideal for an aesthetic looking physique and overall wellness.

Hopefully you're able to update your current program with these tips. Or, for following the blog, go download free copies of my fitness reports (typically $72 value- yours free) at www.FT6Reports.viprespond.com.

Happy lifting.

Michael Watkins

Owner,
Fitness Together- 97th and Riverside
918.392.FITT (3488)
www.PersonalTrainerTulsa.com

What is your last chance workout?

2010-02-10T07:36:00.000-08:00

Do you watch the Biggest Loser?

Now, let me preface by saying I don't totally agree with everything portrayed on that show, but the life-changing transformations are impressive nonetheless. One of the highlights of the show for me is the of a Last Chance Workout. I love seeing peopled being pushed to their limits and beyond. But after seeing this over and again on every episode, I must admit that this workout has really started to wear out in significance but not importance in my opinion.

If you're unfamiliar with the show, the last chance workout is the workout performed the day of or just before the weigh in. This is the last chance participants have to burn every last calorie and ensure that the players have nothing left and are going to weigh as little as possible at the weigh in.

I have no idea how long the last chance workout is but it's the idea that is important. My buddy was telling me last night that he is really just going through the motions at the gym lately and is kind of discouraged with his overall progress. And it's true, we start working out really hard and then over time we become more fit and stop pushing ourselves so hard. This is a great reason why plateaus happen in weight loss as well as strength training.

The reason I bring this up is to try and motivate you to push harder. Think about you last few workouts at the gym. Where you on the verge of throwing up? Did you push yourself so hard that you had trouble showering and moving your arms and legs? Did you workout so hard that you were in tears in pain as you got into the car?

Well I know that this is very extreme. Nearly no one relishes pushing themselves that hard (not even me), but the thing to remember is how hard you worked out when you started your getting in shape journey.

So why not today when you go to workout do a last chance workout. Push yourself harder and longer than ever before. Once you get a tasted of a crazy hard workout you will realize just how far you have come, you will be doing a personal best and that is something that will bring you so much pride that you will want to do it again soon.

With the "NEW" year wearing off, almost half way through February- your motivation may begin to slip... Just remember why you started training in the first place. To be healthy, fit and improve your quality of life. Stay the course and you will succeed.

Finally, FIND YOUR MOTIVATION! Personally, I love movies. And nothing beats a sport movie in my book. I love the stories, trials, camaraderie, and motivation and will to succeed that is portrayed in these movies. The following clip is one that really gets my engine going and after watching I can't wait to hit the gym.

This one is of Mr. Rocky himself training for his next movie at age 62... tell me your too old to be in shape!

This clip is AWESOME regarding how life's a game of inches. Just like in fitness, everything you do will add up and will either aid you in your quest for a better life or derail you. You decide.

NOTE: the following clip does have some choice words- not too bad, but just FYI.

Train Harder.

M.

Great way to think about "dieting"

2010-01-10T09:20:00.000-08:00

As you may know, I'm constantly reading and studying other fitness professionals to stay on top of new material and research. This not only helps me with my own programs, but it definitely carries over to my clients too. Especially the below article, which is written by a client of one of the coaches I follow. The information given is not only helpful, but very practical in that it's coming from someone who is in most people's shoes- busy, hardworking, and wants to see some changes in his or her life. Take a look...

A little bit less of you

As I’ve mentioned here before, I went on a diet for around 10 weeks recently where I dropped 16 lbs., but basically kept (or even improved in some cases) my strength levels. It was a pretty interesting experience because I have not done anything approximating a formal diet for a very, very long time. However, I felt sluggish all Fall in soccer and just did not want to go through that for this upcoming Spring. So, I hired a nutrition coach (the excellent Shelby Starnes) to guide me to a lean, mean and uber-sexy new me. Now, I plan on writing a longer piece on this and maybe (just maybe) showing the before and after photos, but I cannot say I am super excited at the prospect of dropping my shirtless self on the Internet for all to see… at least not when I have a full-time job for a conservative Fortune 50 company. :)

But I did feel like there were a few quick hitter items before the longer piece, mostly because I notice I tend to write rather long and wordy blog pieces. So here are some things I learned along the way on my diet odyssey:

1. Earn your carbs. This one is just something that makes a lot of sense once you give it a moment of thought. My diet was one of carb cycling, which meant I would have certain days of high carb intake, certain days of medium carb intake and certain days of low carb intake. The high or medium days would fall on days I was lifting… in other words, on days I was earning those carbs. On off-days or pure cardio days? Low carb all the way. This is a very simple change to make to your diet, but it works incredibly well.
2. Carbonated drinks are a godsend when you are hungry. Shelby helped out on this one because he suggested having sparkling water drinks with Splenda because the carbonation made your stomach feel fuller, especially between meals. If you are concerned about artificial sweeteners, just use some kind of flavored seltzers. I mean, those taste awful to me and Splenda really doesn’t bother me in the slightest.
3. Lift weights. This is not so much something new I learned, but I cannot think of how many people I know for whom a diet is cutting way back on food and then doing a ton of cardio. I can pretty much guarantee they will fall into a yo-yo trap with their diet and their weight will go back up when they finish. You should be lifting weights regardless for a lot of reasons (strength, bone density, improved lean body mass, better posture, etc.) but you need to maintain the good (lean muscle) while ditching the bad (body fat). So for the love of God, do some lifting when you diet. It’s a better long-term route to leanness. funny-pictures-cat-waits-for-bird
4. Weight loss is not linear. This is pretty much a direct quote from Shelby, so I am not taking any kind of credit for it. The point is that you may lose 3 or 4 lbs. one week, 1 the next, stay static and then boom! Lose 3 more in a week. It’s a rather unpredictable thing, so it’s critical not to lose hope when you are not losing the exact same amount of weight every single week.
5. Create accountability. This can take on a variety of forms. For some people, it works well to tell family and friends so they will keep you on point or remind you when you slip. The idea is that the more public you make it, the worse off you will feel if you slack off. For me, it was hiring Shelby and it’s something I would strongly recommend to anyone. First, you have someone who will answer your questions and steer you back into line if you begin to veer off the path of positive progress. Second, it’s a little hard to claim the diet is “too hard” when you are dealing with someone who is a competitive level bodybuilder and who has eating discipline light years ahead of your own. Thankfully, Shelby is a reasonable guy and understands his clients have lives, will mess up at times, etc. I have hired coaches before on a distance consulting basis (for training, not a diet) and they tended to suck because they had such machismo issues, if things did not work as perfectly as they planned for you… well… then clearly you are not worthy of their time or their AWESOME level of knowledge. Give me a f-ing break. Obviously, this is not Shelby.
6. It will be hard. Nothing too radical there, eh? You will be eating less than you are used to and there is little fun about that. For me, the hardest part tended to be less about my eating plan and more about the mind-numbing boredom of the cardio I was doing. Towards the end of my plan, I was doing 60 minutes of cardio 6 times per week. Now, if we are talking about playing basketball or soccer for an hour? Sweet. But grinding away on an elliptical machine with your stomach growling and the sick freaks in your gym leaving on a giant TV screen to the Food Network? Decidedly less than good times.
7. You don’t need supplements… but they can be helpful. You don’t need to get too crazy. Fish oil is great for a variety of health reasons and a nice protein powder blend is handy, especially when you are in a bind for a quick meal.

So there ya have just a few quick points to ponder.

Well, hopefully you are able to take away a few tips from there. I certainly did. If you're reading this and are a current client of FT Riverside and want to get back on a more restrictive nutrition plan, let's talk about it and schedule a time to meet soon. If you are not currently a client at FT and want more information about nutrition or training, get on over to wwww.PersonalTrainerTulsa.com and start researching.

Thanks.
MW

11 Tricks to Avoid Holiday Party Sabotage

2009-12-30T11:39:00.000-08:00

I just read this article online... here's my paraphrased version of it:

1. Drink LOTS of Water:
Not only will it keep you hydrated, but drinking a few glasses of water pre-party will also help you feel full, therefore, the likelihood of taking a second or third helping might be out of the question!

2. Pick ONE:
Scan the dessert tray or table during the social function. Take time to think which dessert you would want more than any other and choose that dessert.

I know, it's easier said than done, but having a treat to look forward to at the end of the evening instead of gobbling up everything in sight will offer a sense of greater fulfillment!

3. Eat NORMALLY throughout the day:
It may seem logical to "bank" calories throughout the day. But, in reality, skipping breakfast, lunch, and/or normal snacks will only set you up for disaster. You'll end up feeling unfulfilled and even hungry by the time you hit the big event, thus, overindulging on things that you might not normally eat!

So, before saving up your calories, think twice. Again, pick a few favorite items and stick to one portion each - you will feel much better in the long run.

4. Wear a favorite outfit:
...Or pants, or shirt, or little black dress. You get the idea! Think about it. How hard did you have to work to fit into your size 4 pants?

Wearing a clothing item that makes you feel good about the way that you look might make you think twice before reaching for a monster size slice of chocolate cheesecake!

5. Chew Gum:
OK, it might sound silly, but popping a piece (or two!) of exceptionally minty chewing gum in your mouth might be just what you need to avoid eating that second helping.

Try a piece of Extra Polar Ice. The mint flavor is so potent that even your favorite pumpkin cake with cream cheese icing won't taste good after chewing it!

6. Get a workout in:
Exercise makes you feel good, right? So, why not make it your goal to have an awesome workout the morning of, or day of your social event? Setting a goal and sticking to it will grant you a sense of accomplishment throughout the day.

It's mind over matter at times, folks, and attending a party in a good frame of mind will help you stick to your overall goals and not lose sight of the big picture. What better way to do that than with a great lift, run, or spin class?

7. Veggies, Veggies, Veggies:
Once you're at the party, scope out the location of the veggie tray. Filling up on snacks such as raw vegetables will help you feel full, thus allowing you to eat less during the party.

Beware, though; even eating a little bit of creamy ranch dip can add up to a lot of calories in the end! Spoon a small amount of dip onto your plate and once it's gone, that's it!

8. ALCOHOL:
Wine, beer, vodka, and oh yes, the dreaded eggnog! Some of us do enjoy the occasional splurge here and there, but remember; there are healthier alternatives to your favorite party beverages.

A few helpful hints are: Add a bit of club soda to a half glass of wine, stick to diet or calorie free mixers for rum and vodka, drink light beer instead of dark, and always enjoy in moderation. Limit yourself to one or two.

Another little trick that I find helpful is reminding yourself how many miles you would have to run/bike to burn off all of those extra alcohol calories.

Steer clear of eggnog unless you really (and I mean really) have to have it! With that being said, in the case that you do indulge in a bit of this festive treat, keep it to a small glass and sip slowly.

9. Strategic Placement:
Yes! Standing out of arm's reach of the buffet or dessert table could be the ticket! Engage yourself in conversation with friends or colleagues, or join in on party games and I'm sure that in no time you'll forget that piece of grandma's pumpkin roll you've been eyeballing since you entered the party.

Don't lose sight that the main reason for a celebration is to socialize and catch up with family and friends!

10. Ignore Comments:
Don't let a negative influence drag you down. We've all heard it: "Oh my gosh, lighten up...I can't believe you won't have just one cookie!" You've worked hard to look and feel the way that you do. Don't let the comments and criticisms of others influence your goals.

AND... 11. Keep it in prospective:
If you totally fall off the wagon, pick up right where you left off. When you wake up the following morning tell yourself: "Today is a new day, I'm going to start over right where I left off," and do just that. No excuses. Just do it!

That's it, now go enjoy the rest of your holidays... SEE YOU IN 2010!

MW

Fitness Boot Camp and Fundraiser

2009-12-15T08:49:00.000-08:00

Christmas One Day Fitness Boot Camp and MS Fundraiser

You ready to jump start your New Year’s Resolutions? Why wait until January 1, 2010 when you can get a head start and hit the ground not running, but sprinting into 2010? For one day only, come join your friends and family for an all lady boot camp coached by Tulsa’s premiere fitness coach and personal trainer (as well as one of McAlester’s own and former Buffalo).

Are you ready?

Come join fitness coach Michael Watkins, Founder of M2 Training and Wellness LLC for a 60 minute, high intensity, challenging, and above all, FUN Ladies Boot Camp on Saturday December 26th at 10:00 am at Buffalo Indoor Athletic Facility located on 1309 North 6th Street by the Stadium. in McAlester. Watkins, now of Tulsa, is the owner of Fitness Together, Tulsa’s exclusive, private personal training studio and has helped 100’s of local residents set and attain their overall fitness and weight loss goals time and time again. Furthermore, Watkins helped introduce Tulsa to Adventure Boot Camp for Women and now he’s bringing these workouts back home to McAlester for one day only.

Watkins’ personal training clients typically pay up to $60 per session to train with him and his staff, but come join this one day boot camp for an unbelievably low $20!!! But wait there’s more… all proceeds from this one day boot camp will benefit the Oklahoma chapter of the Multiple Sclerosis Society, a disease that has affected Watkins and his family personally.

What can you expect from this workout? Well, A LOT… To start, each boot camp style workout uses the minimum equipment. In fact, all you have to bring is yourself, a towel, some water, and a smile… Watkins will supply any and all other equipment needed for the workout. Don’t be fooled though, this workout is as intense as you make it. You can expect all forms of training from strength training, cardiovascular work, plyometrics, core and flexibility training as well as fun team building exercises. Basically, nothing is out of bounds!

But as always, there’s a catch… this camp is limited to the first 40 campers who sign up before December 23rd. We will take as many donations to the MS Society from campers and non campers alike, in fact the more the merrier but there’s a $20 minimum to participate in the workout. To sign up, please email Watkins at Michael@PersonalTrainerTulsa.com before December 23rd to guarantee you’re one of the 40 campers getting a great holiday workout! Don’t delay, email today.

For more information, Michael Watkins can be reached at 918-392-0540 or via email at Michael@PersonalTrainerTulsa.com. Be sure to visit Watkins personal training website at www.PersonalTrainerTulsa.com for unlimited fitness tips and inspirational client success stories.

The Tao of Martin Rooney: 12 Principles for Getting th Body You Want

2009-12-09T07:38:00.000-08:00

I just finished reading the following article/interview where strength coach Martin Rooney lists his 12 Principles needed in any type of fitness program. From the article you can assume the Rooney typically trains male clients and athletes. However, after reading this interview a couple of times I firmly believe that all these principles should be applied to any fitness program in general. Happy reading.

" 'Most people major in the minor .'

It's the third time I've been on the phone with Martin Rooney but the first time I've heard him curse. He's just so freakin' polite that you don't expect it, like hearing your Grandma say '.'

I like it.

But really, it's hard not to like Rooney. He's so passionate about training I have a feeling he's either doing walking lunges around the room or about to drop to the floor to bang out some push-ups while on the phone. I listen for heavy breathing. Nothing.

'Over the last twenty years, I've been on a hunt,' he tells me. 'While others were looking for the magic bullet, I was reading, writing, presenting at seminars, and slowly coming to the conclusion that exercises and all the other stuff guys obsess about don't mean much. It's the principles that matter. Your program could be a million degrees different than mine, but if you follow twelve principles it'll work.'

This catches my attention. I like lists.

'If you look at the fitness industry, it's turning into this train wreck of good or bad, right or wrong. Everyone has to choose a side. I mean, people are arguing about squats and sit-ups and plyometrics...it's getting ridiculous. What I wanted to do was come up with principles of training that just couldn't be refuted and are absolutely essential for short and long-term success in the weight room.'

So what, I ask him, are these twelve principles and why aren't most guys following them?

The phone is silent while he thinks.

'I guess they just really like to argue. But I'm not concerned with that. Any athlete who wants to get nasty I say, look, you want to get strong, jacked, and ripped? You gotta follow these principles.'

Rooney's 12 Principles

1. Continuity

'If you're not going to stay consistent and put in the hours, weeks, months, or years, I don't care what you know,' says Rooney.

According to him, we're all looking for the path of least resistance, trying to find short cuts when none exist. 'I'm about the path of most resistance,' he says. 'We're supposed to make it hard and keep adding new stimuli. That's the whole reason why we train, to adapt and move forward. Also, you can't forget the BIG rule.'

The what rule?

'Butt in Gym,' he says. 'If your butt isn't in the gym I don't want to hear about how you're not getting results. And continuity isn't that complicated. Hell, if you did a couple hundred pushups, 100 squats, 100 chin-ups, 50 deadlifts, and 50 bench presses every week for five years and ate pretty well you'd be in pretty good shape.'

Plus you wouldn't have to read any science books.

2. Understanding

It's simple: if you don't understand what you're doing or why you're doing it, it's never going to work.

'When I was training for the Olympics on the US Bobsled Team we had a Russian coach who just beat us into the ground,' says Rooney. 'None of us knew what we were supposed to accomplish, we didn't believe in the training, and we didn't get good results. We just hurt. If we had a better understanding of what was going on, maybe it would have led to better results.'

So take a look at the components of your program. Do you know why you're ramping the weight or what cluster sets are supposed to accomplish? You may want to figure it out to get the most benefit.

Like any self-respecting GI Joe understands, knowledge is power.

3. Recovery

'This must be placed into the program first since it's where actual gains are made,' says Rooney. 'Training six days per week isn't going to do anything for your body but break it down unless you've got recovery built in.'

Rooney's Three Big Recovery Tips:

Examine your sleep and make sure you're getting a minimum of seven hours of quality sleep.

Examine your nutrition (more on that in a bit).

Make sure your "off " days are truly "off." That means no training in any capacity.

'Jogging on the treadmill isn't my idea of rest,' says Rooney. 'Get out of the gym and go eat.'

4. Solid Foundation

If you're a beginner who heads to Rooney's gym don't expect to jump straight into the bands and chains. Hell, don't expect to even touch a weight for a week or two.

'There's an entire continuum of exercise before we get to the sexy stuff,' he says.

'Depending on the guy, we may do bodyweight stuff for a few weeks or even a couple of months before we touch the weights.'

This is to prepare your body for the stress it's about to endure, teach your body to recruit all of its motor units, and increase body awareness.

'That's the classic nature of people, though,' says Rooney. 'We'll skip the basics and get pissed when the sexy stuff doesn't work.'

5. Individualization

A program must address your individual needs.

'What works for you may not work for me,' he says. 'We all love to play the game where we want to jam the square peg in the round hole, don't we?'

The point Rooney's trying to make is you already know what's best for you. You know where you're tight, where you're weak, and what you're eating that's bad for you. Chances are you're just too much of a wuss to do anything about it.

'Your body is an incredible informant, but most of us have lost the ability to learn from it,' says Rooney.

6. Specialization

You've built the foundation, but now you have to specialize. Want to get huge muscles? Want to become a powerlifter? You have to plan what you actually want to achieve.

'A lot of programs violate this,' says Rooney. 'You got the guy who's been doing full-body workouts for years who still wants bigger arms. Yeah, the bench press can be a great exercise, but if you have a barrel chest and arms like a T-Rex it's time for some curls and extensions, man.'

7. Periodization

Next to plyometrics, situps, and squats, periodization is the most dangerous word in training.

'Let's cut through the crap,' says Rooney. 'All periodization means is to have a plan. Preferably one you've thought about for a while and wrote down. I don't care if it's for a day or a week as long as you have one. And really, I never go beyond a week of training because you can't see that far into the future and predict your results. You gotta go with what your body can give you that day.'

8. Variety

According to Rooney, training is like a religion: You were born into your parent's religion, and now it's yours.

'But what if you started to challenge it?' says Rooney. 'Do you know how much inner turmoil and pressure there'd be? It'd be incredibly difficult, right? Well, it's the same thing with training.'

Maybe you had a high school football coach or a mentor who "showed you the ropes." Chances are whatever style of training they had you do is the same style of training you're still doing, even if it's not the best style for you.

'We're adaptive organisms and our training program has to constantly change and evolve for us to progress,' says Rooney.

9. Training Economy

Your program must be created with an effective use of time.

'You either got the guy who doesn't do or the guy who trains straight through for three hours till he's eating his own flesh,' he says. 'We all know what happens with decreased Testosterone and increased coritsol after training for that long.'

Rooney wants you to get in, hit it hard, and get on with your life.

'But it's different for everyone,' he says. 'You only need to spend so much time training to reach your specific goals. For some that may be three hours per week. For others it may be five or six.'

10. Progressive Overload

Your program must have periods of increased demands.

'We were born in a body well suited for variety and growth,' he says. 'It stimulates us. It changes our brains, puts resistance on our bones to get stronger, and enables us to grow bigger muscles.'

If you never add any weight to the bar, lower your rest periods, increase your sets or reps, or change the angle of force (moving from an incline bench press to a decline bench press, for instance), the results will stop coming.

11. Nutrition

We all know the guy who trains for hours per week, but then immediately heads to McDonald's. ''t's like the guy who puts creatine in his Diet Coke,' says Rooney. 'I just don't understand it.'

If you know what to do but you're not doing it, Rooney doesn't care that you know it. 'It's simply a lack of discipline.'

'Food is the most important medicine you can put into your body,' he says. 'Get your lean meats, veggies, fruits, nuts, and water. And when you've got that figured out add in a multi-vitamin, green tea, etc., and focus on peri-workout nutrition.'

12. Safety

Yeah, it's common sense, but if have a program that's ripping off pecs or tearing quads, you may want to re-think your priorities.

'I'm not against any lift,' says Rooney. 'I don't think anyone really has a true understanding of what the body can and can't endure. But I am against power cleans if you're not strong enough to clean two socks off the floor.'

Again, it all comes back to knowing your body, following your goals, and not doing stupid shit you don't understand.

Wrap-Up

Like Rooney said, we can argue all day about whether squats or sit-ups are bad, or if TBT is better than HIT. But when you get down to the essence of any program, it must include the 12 Principles. Without them, you can pretty much kiss your ideal body goodbye."

So what about you? Do you have any of your own principles to add to the list? Let us know in the comments section!

Train Hard.

MW

Tuesday workout

2009-12-08T13:46:00.000-08:00

Changed a few things up for this week... kinda a mixture of my newer approach to training mixed in with my old style... and to be honest, it was just what I was looking for...

1. rack pulls (basically the top 1/4 of a deadlift movement): 225 x 20 reps, 315 x 15 reps, 405 x 13 reps, 465 x 9 reps
2a. bent over bb rows: 135 x 25 reps, 185 x 20 reps, 205 x 15 reps, 225 x 12 reps
2b. Incline bench, rear delt flies w/ pinkies up: 4 x 12-15 reps using 15 lb. DB's
3a. BB shrugs: 225 lbs. x 30 sec. x2 sets
3b. DB lateral raises: 2 x 20 reps
4. Shoulder shocker: seated- db front raises, db lateral raises, seated power clean and presses: 2 sets x 10 reps per exercise.

Good burn and pump, now time for a Physique post workout shake- my treat for working so hard!

MW.

Dumbbells or Kettlebells... which is better?

2009-12-08T12:03:00.000-08:00

To answer this question- I don't think either is "better." Both have there place in any strength training program, however I want to try and explain the major differences between the two. It gets a little technical but read on and let me know what you think.

To start, Kettlebells can be expensive and depending on your location, hard to find. So why go to all the trouble and fork out your hard earned cash for a kettlebell? After all, free weights such as dumbbells are relatively cheap and available virtually everywhere. Can’t you just do traditional kettlebell movements such as swings with a dumbbell anyway?

I have writen about my kettlebells workouts and the question of whether traditional cardio is necessary for fat loss. As a result I’ve been asked questions such as those above recently and while I personally know from experience that there is a huge difference I didn’t have a good explanation for the person beyond just my word for it. In a world where every time I open my mouth someone wants references instead of doing their own independent research I knew such an explanation would not cut it.

So I did a little digging and talked to those far more knowledgeable and experienced in the areas of biomechanics, strength and conditioning training and injury rehabilitation then I will ever be. The answers I found really explain why many people such as top level competitive fighters, firemen, special forces and so forth use kettlebells.

A Quick Lesson in Biomechanics

There are as many as 640 skeletal muscles in the human body that are recruited for locomotion. Of these muscles 63 percent are Stabilizers, Decelerators and Synergists. Otherwise known as balance and stabilizer muscles.

When it comes to traditional weight lifting such as with a dumbbell these balance and stabilizer muscles are not utilized very effectively. Traditional weights work in just one plane of motion and rely on leverage and static fixed positions. While in normal life our bodies move in three planes of motion. They are the Sagittal Plane, the Frontal Plane and the Transverse Plane.

To give you a clear idea of what this all means consider that 90% of all traditional weight lifting such as with dumbbells is a Sagittal Plane movement only or front to back movements like dumbbell or cable rows. Now consider that 70 % of all injuries occur in the Transverse Plane or side to side movement.

When you lift a dumbbell the handle is directly in line with the wrist, which is the first point of axis. In other words there is a direct line of what is called “Applied Force.” This is because the dumbbell is symmetrical as a result of its balanced grip.

A kettlebell on the other hand is highly unstable and unbalanced because its design is asymmetrical. There is no direct line of applied force. The moment you pick up a kettlebell it triggers instability, which engages all 38-core muscles. When used correctly Kettlebells also engage all four major body systems - Nervous, Cardiovascular, Muscular and Skeletal.

Working correctly with a kettlebell is the simultaneous equivalent of a jogging or sprinting heart rate (cardiovascular), fast ballistic multi-tasking movement (nervous system), fast ballistic movement (muscular), and extreme deceleration forces (skeletal) all at once! Apparently this is called Metabolic Conditioning.

Why the Confusion Between Kettlebells and Dumbells
In the professional opinion of one person who I was reading the confusion on the subject of kettlebells vs. dumbbells comes from a lack of proper instruction regarding how to practice with kettlebells. As a direct result many people make the critical mistake of attempting to use kettlebells as if they were traditional weights.

Traditional weight lifting is what is single-plane static. This refers to how your body is in a fixed position while moving weight towards and away from you in a linear manner through a direct line of applied force. All the while attempting not to use any momentum and targeting an isolated muscle or muscle group.

What’s more traditional weight lifting builds muscles differently. Generally speaking the goal of bodybuilding is muscle hypertrophy meaning an increase in muscle size. Unfortunately most people associate size with strength. What most people do not know is that 50-70-percent of hypertrophy size is from fluid called Sarcoplasm. Sarcoplasmic Volume accounts for 50-70 percent of muscle gain/size incurred through traditional weight lifting. It is a fluid and not muscle fiber, which means it contributes very little to direct strength.

Kettlebell training is the antithesis of traditional weight lifting. Working with kettlebells is to use all three planes of motion simultaneously. The Transverse Plane is heavily targeted. You will remember that this is where 70 percent of all injuries occur. Kettlebell training is based upon generating momentum and then perpetuating, redirecting and decelerating that momentum.

Almost every kettlebell exercise engages literally hundreds of muscles at once. Most expert level kettlebell lifters have profound functional strength without bulky size. This is because the very nature of kettlebell training triggers greater Myofibril density. Myofibrils are contractile organisms within the muscle that are directly related to strength

So kettlebells produce muscle that is incredibly dense and strong without bulky size. Even if you were to attempt basic kettlebell movements such as a kettlebell swing with a dumbbell it still does not even come close. However you may attempt to hold the dumbbell there is still a direct line of applied force and the dumbbell itself is still balanced in design.

The Bottom Line
A kettlebell lifter can do whatever a traditional weightlifter can do. On the other hand the traditional weightlifter cannot do what a Kettlebell user can do. In addition the Kettlebell user has real world strength that applies to real world situations, everyday tasks and obstacles.

In closing... I don't want to come off as so high on Kettlebells and not give the Dumbbells there due respect. In fact, my personal program is based more upon dumbbell usage than its counterpart. But nevertheless, both training tools have many beneficial uses and should be incorporated properly into a training program as stated earlier.

Happy lifting- whatever tools you choose to use!

MW

Be a go - GIVER???

2009-12-02T15:06:00.000-08:00

Hello FT Family!

In my last email, I told you just how thankful I am for all the blessings the good Lord has shown me this past year… and now I want to help give a little back… but as always- I need your help!

As you may know the Salvation Army conducts a toy drive every year at this time benefiting thousands of families who are struggling just to keep a roof over their heads much less being able to afford the extras at this time of year. Furthermore, according to the SA, there has been an increase to roughly 5,000 Tulsa area families registered and seeking some assistance in giving their children a Christmas they deserve. With this in mind, FT will have available a Toy Drive Donation Box at the FT Riverside location until December 15th for all of our FT friends and family to drop off toys for our local area kids who may not have anything to open on Christmas otherwise.

I’ve always been a firm believer in the ideal that you always get more when you give more, so I’m challenging all of us to take a minute to help out some of our Tulsa neighbors this Christmas who may not be as fortunate as we are.

Furthermore, I will use 1% of every renewal or purchased package this month to donate and/or match the gifts to the Salvation Army to help ensure our neighbors have a Holly, Jolly Christmas!

Happy Holidays,

Michael

PS. The FT Riverside location is at 97th and Riverside next to Trek Bikes and Tulsa Runner! Come on by and drop off your donations or just to check out our personal training studio and available packages!

2009-11-24T03:52:00.000-08:00

I'd like to send out a huge congratulations to Mr. Wilson Perez. Wilson is client of ours here at FT who started training with us a few months back and as of Sunday, November 22, Wilson competed in and completed his first marathon. At 62 years young, Wilson completed the Route 66 Marathon here in Tulsa in 6 hours and 13 minutes! We are extremely proud of Wilson and hope his story will inspire all our clients, friends and family to set a goal or some goals and don't stop working towards said goal(s) until you have accomplished them.

Speaking from a personal stand point- Mr. Perez has really inspired me and I have taken my training to a whole new level. So, in that regards, I'd like to personally thank Mr. Wilson Perez for his dedication and inspiration as it relates to my own training. You've set the bar pretty high there Wilson, but I'd like to thank you for allowing FT to be a part of your journey!

Train Hard. Train Smart.

M

Monday's Workout

2009-11-23T15:12:00.000-08:00

1. Bench press: 7 reps @ 260 lbs, 5 reps @ 280 lbs., 3 reps @ 295 lbs
2. DB bench press: 2 sets x max reps: 60 lb. dumbbells, set 1= 26 reps, set 2= 18 reps
3a. Seated Over hand grip cable rows: 4 sets x 12 reps
3b. Tricep push downs: 4 x 12 reps
4a. DB shrugs w/ 2 sec holds: 3 x 15 reps
4b. DB shoulder lateral raises: 3 x 12 reps
5. BB complex: perform 10 reps on each exercise- complete as fast as possible, 3 sets w/ 90 sec between sets:
Exercises: Deadlifts, Bent over rows, hanging cleans, push presses, back squat

Great way to tap off an amazing week of training!

2009-11-20T15:50:00.001-08:00

Well, here's how yours truly finished my week of training:
Wednesday: I worked up to my 1 rep max on BB deadlift and eventually pulled 465 lbs... which is a PR for me!
Following this, my workout buddy and I did 5- 30 yard sled sprints a piece... oh, and there was 135 lbs. loaded onto the sled... I was jelly legged following this one peeps!

Friday's workout:
1. Chins: 20 total
2a. Wide grip pulldowns: 2 x max reps (26 first set, 16 the second set)
2b. Standing DB military press: 2 x max reps: 28 first set, 15 second set
3a. lying DB tricep extensions: 4 sets x 8 reps
3b. standing hammer curls (both arms simultaneously)4 x 8 reps
4. Core Circuit: 2 sets of: 20 toe touches, 30 bicycle abs, & side plank- 30 sec/side
5. 100 push ups as fast as possible. (we timed this and the goal is to beat our individual time next week). I finished the 100 push ups in 3 min. 10 sec.

Lookin forward to the weekend. I'll be around the studio Saturday morning if anyone wants to come say hi or do cardio... then I'm off to watch OU beat TX Tech and gettin the Christmas decorations out of the attic. I'm about to go Clark W Griswold on my house!!

Train Smart.
M

How Unilateral DB Training Will Yield Great Results

2009-11-18T03:46:00.000-08:00

There's no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone's exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little trick? In a second, I'm going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren't we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you'll quickly change the way you look. And might I add, you'll look a whole lot better!

I know this sounds like a no-brainer, but you'd be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I'm about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?

This little trick is called Unilateral Training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then you would do the same number of repetitions with the right arm.

Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:

1) There is a phenomena called "bilateral deficit" which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You'll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It's a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!

But since I have you here, I'm going to share a BONUS BENEFIT of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.

So, let's recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?

-M

(Article Source: http://physicalfitnessarticles.net
Coach Eddie Lomax, author of Superior Dumbbell Workout)

FT's Kick Start Program

2009-11-17T13:32:00.000-08:00

Come in to FT by December 20th and be eligible for 1 of 11 spots for FT's Kick Start the New Year Program. This will be an absolute awesome way to get those New Year's Resolutions started prior to the actual New Year- so don't delay and beat the rush as well as save some $$$$ in the process.

FT's Kick Start the New Year Program:
8 training sessions with certified fitness coach ($440 value)
A done-for-you meal plan ($97 value)
4 week membership to FT Riverside's private training studio ($35 value)
Unlimited email coaching (Priceless)
Total Package Valued at $540... BUT come in before December 20th and you pay only $397!

Don't wait, I only have 11 spots open for this huge savings offer- and my blog readers are the first to hear about it so take advantage and call me or email me NOW!

-Michael

918.392.0540
Michael@PersonalTrainerTulsa.com

Tuesday's workout

2009-11-17T13:27:00.000-08:00

1. BB bench press: 8 reps @ 255 lbs., 6 reps @ 270 lbs., 4 reps @ 290 lbs
2. DB bench press: 2 reps x max reps @ 60 lb. dumbbells, set 1= 26 reps, set 2= 18 reps
3a. seated overhand cable rows: 4 x 15 reps
3b. Tricep push downs: 4 x 15 reps
4a. DB Shrugs (w/ 2 sec hold at top): 3 x 15 reps
4b. DB lateral shoulder raises: 3 x 15
5. DB complex: 2 sets x 10 reps per exercise (60 sec between sets)
exercises: front squats, swings, unilateral curl + press, squat jumps

Got me a Physique Post workout maximizer shake following and now I'm looking forward to legs tomorrow.

Train hard,
M.

I'm back...

2009-11-17T13:21:00.000-08:00

OK, I've been terrible at keeping this updated, but just to catch up on what's going on at M2 Training and Wellness- dba Fitness Together Jenks/Riverside:
I recently purchased the studio from my partner Clint Howard and am now sole owner of FT Riverside. I am very excited about this venture and I look forward to continuing Mr. Howard's mission of helping people get and stay fit. There really is nothing better than looking and feeling good! So... with that I've been super busy and I'm making some changes to the studio, policies, etc etc.... but good changes. There was already a great base here at FT Riverside, but I definitely think a revamping and reinvestment into the studio was necessary and I'm ready for the challenge of owning my own business.
Furthermore, because most people who read this are friends as well as clients and family, my wife Mikah and I are expecting our first child some time next June. So, along with the business transfer, we've had a ton on our plate the last few weeks. All good news but new news nonetheless.
So, this is a quick blurb into what is going on with MW and FT Riverside- so I'll do better keeping this updated I swear from here on out. Take care friends.

M

You got questions???????

2009-10-23T15:13:00.000-07:00

Alright, I haven't been regularly updating this week, I'll explain later.... But here's what I wanna do-

If you have any questions about training, fitness, nutrition, living a healthy lifestyle, what good movies I've seen lately, what book I'm currently reading, etc.- honestly though, any questions at all- I want you to ask them on my comment section below. I will then take the time to answer each question as best I can individually.

People typically pay me pretty darn good money to help answer questions regarding training and fitness, so I urge you to take a minute and think of anything that may be on your mind and ask.

Like my second grade teacher told me back in the day- the only dumb questions are the one's not asked?

OK, give it to me peeps!

-M-

What is the Best Time of Day to Exercise?

2009-10-19T15:07:00.000-07:00

One of the most common questions I get is…
“What Is The Best Time of Day To Exercise?”
(And the answer is not what you think!)

Clint Howard and Michael Watkins
Fitness Together located at 97th and Riverside

Dear Fitness Friend,

Some people swear it’s the early morning – they like to get their “personal victory” first thing, and then go on about their day.

Then there are those who prefer the evening, after the work day is done.

But there are problems with both of these times that you should know about so you can build exercise into your day in a way that’s effective, consistent and lasting for you.

Morning exercise problems: Your core body temperature is lowest right before you wake up, making morning a time of naturally lower energy because of diminished blood flow. On top of that, cold and stiff muscles are more prone to injury. (Does your back sometimes feel tight in the morning?)

But the biggest problem with morning workouts may be the psychological one – getting motivated. Lots of folks, maybe including you, are just not “morning people.”

Do you burn more fat by exercising in the morning before you eat? In general terms, the answer is no, you don’t. This is basically a myth. Exercising on an empty stomach causes your body to utilize protein as an energy source. Protein = muscle. And muscle is good because it burns calories at a high rate (increasing your metabolism). You want to build and preserve lean muscle, not burn it off by exercising on an empty stomach.

If you’re not a huge fan of exercise, but do it (or plan to do it ) because you know you must in order to get and stay healthy and fit, lose fat and excess weight, eliminate stress, and get that lean, toned, attractive look you want, then I suggest avoiding early morning exercise.

Evening exercise problems: There’s really only one problem with working out in the evening, but it’s potentially a BIG problem…

…you’ve just put in a full day of work, your energy is depleted, you’re probably hungry and ready for dinner…and all these things combine to sabotage even the best exercise intentions because you just don’t feel like working out.

The statistics support the fact that your emotions play a huge role in your ability to start an exercise regimen…and stay on it. And without starting and sticking to a consistent program, there’s no way to get the results you want. It’s just that simple.

What about night time exercise? Don’t do it, particularly if you have to get up early in the morning. Exercising at night stimulates the body by elevating core temperature and heart rate, and makes it harder to fall asleep until hours afterwards.

My recommendation: The optimum time for you, particularly if you’re just starting out and want to give yourself the greatest chance for success, is to schedule your workouts between the hours of 11 a.m. and 4 p.m. Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Your body is warm and loose, your energy level is high and your physiology is primed to give your optimum performance and optimum results...at midday.

If you like to eat an early lunch (11-12), then schedule your workout sometime between 2-4 p.m. If you eat a mid-morning healthy snack (as you should), then schedule your workout sometime between 11 a.m. – 2 p.m. and eat lunch afterwards.

An Ethical “Bribe” To Help You Get Started

If you’ve been meaning to get started exercising regularly (or get re-started), then I want to give you a gentle but firm “nudge” in the form of a deal you just can’t beat. I’ll explain how it works…

Here at Fitness Together we offer one-on-one personal training (just you and your certified trainer), and semi-private personal training (you and a buddy with your trainer). All of our programs come with a guarantee of results – you get the results you want, or you don’t pay – and all our programs are proven effective with hundreds of success stories (see the comments from other South Tulsa residents who love what we do for them).

The ethical “bribe”: We’re in the business of giving you your body back…of making you look and feel like a million bucks…of getting you healthy and fit so you can really LIVE life to its fullest…of eliminating mind-numbing and health-sabotaging stress…of making you proud and confident of your appearance in your clothes, bathing suit or birthday suit…and we’re very good at it (again, see the comments and testimonials for proof).

But the truth is…we can’t help you unless you give us the chance (and give yourself the chance). So we want to make it really easy – brain-dead simple – to give us a call and get started right now! Here’s how…

Just call us at 918.392.3488 before October 24,2009 and we’ll knock 15% off your investment* in your new body with either one-on-one personal training or semi-private personal training when you schedule your workout sessions between the hours of 11 a.m. and 4 p.m.
*Investment: When you’re talking about your health and fitness, it’s never a cost – it’s always an investment in yourself.
Because what could be more important or more valuable than your health, how you look and how you feel about yourself?

That’s 15% OFF our two most popular programs. (Please keep this between us – you are one of just a select few receiving this special offer.)

But it gets even better…

Sign up before October 24th and we’ll upgrade your package to the Premiere Platinum Package- absolutely FREE!! Not only will you get the 15% OFF your investment, but also included in the Premiere Platinum Package is:

- Nutrition Consultation and Coaching ($99 value)
- Designed-For-You Complete 7 Day Meal Plan and Grocery List ($47 value)
- Copy of “47 Quick and Easy, Fat Eliminating Recipes” ($19 value)
- Copy of “Weight Loss, Fitness and Nutrition Guide” ($27 value)
- Copy of “Maximum Results in Minimum Time” CD and Info Pack on our services
($15 value)

We’re so committed to giving you the weight loss and fitness results and the new body you want, if you choose the semi-private personal training option and bring in just two of your friends who also invest in semi-private (you can workout together)…your training is FREE!

I hope it’s pretty clear just how committed we are to helping you get your body back and get into the best shape of your life, looking and feeling better than ever. We’re bending over backwards to make this as simple a decision as you’ll ever make.

But it’s also one of the most important decisions you’ll ever make. Because if you don’t act on this…what’s it going to take to get you to do something to improve your quality of life?

Just give us a call at 918.392.3488 to discuss which option is best for you so you can get started right now, before it’s too late. Remember, this special offer expires on October 24th.

We look forward to speaking with you,

Clint Howard & Michael Watkins
Fitness Together- 97th and Riverside
918.392.FITT (3488)
www.PersonalTrainerTulsa.com

P.S. Don’t forget, this special offer expires on October 24th. Give us a call today and get your body back fast! Call 918.392.3488 24 hours a day (if it’s after hours, leave a message and we’ll call you back).

P.S.S. See Amazing Testimonials of Local Residents Just Like You at www.PersonalTrainerTulsa.com.

Are you our next Client Success Story?

There are NO short cuts in this game.

2009-10-13T07:08:00.000-07:00

Why You Can’t ‘Spot Reduce’ Fat

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Consequently, this will lead you to find all sorts of products including creams, pills and applications to get rid of the fats to gadgets and machines to tone the arms, thighs and abs all in one!

However, there is one reality check you have to make. You cannot spot reduce. Any attempt to do so is not going to work, here’s why.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fat. The foods that you eat have calories that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fat.So no matter how much you depend on those gadgets in the market; it will remain defenseless if you keep indulging in sweets and fatty foods.

To start, begin spacing out smaller portioned meals roughly 3 hours apart throughout the day. This will create a fat burning furnace and you will begin burning rather than storing those extra calories in your fatty, problematic areas. You still want to focus on healthy balanced meals. Utilizing healthy, natural meal replacement shakes and bars can supplement your diet for those quick meals on the go. These help take away the excuse to eat badly of “I just didn’t have enough time to prepare…” That’s just laziness and it will not get you anywhere but a direct trip back to where you started. If you’re serious about getting in shape, start by addressing your diet and getting help form a qualified nutrition expert if needed.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavor, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise or even worse by utilizing a tool that was three easy payments of $29.99 from some infomercial; that when used for three minutes for three days per week will yield mind-boggling, shredded sexy abs of steel!

(NOTE: anything that does the work for you and only takes nine minutes per week is a complete farce and is selling you false hope- DON’T FALL FOR IT!)

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it. Period.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fat first.

So doing 500 crunches a day will only exhaust you and you still will not get your desired results. Only actual workouts focusing on full body, compound movements can address this. In these workouts, calories are burned one at a time, and not just in one area. This creates a more integrated system of reducing the fat in the body.

Furthermore, these types of workouts will also aid in gaining body mass, or muscle mass- which itself is more metabolically active than fat mass. (HINT: muscle burns more calories than fat and takes up less space in the body).

At this point, if you are following a healthy diet as well as performing calorie burning cardiovascular workouts too- you will in fact begin seeing those abs peek out regardless of how many or few crunches you do on a daily basis.

Only after surpassing the diet and cardio requirements should you focus on the abdominal exercises. This is the only proper time to really focus on working out for those sexy six-pack abs. Anything prior will not yield the ideal results, and will result in discouragement and eventual abandonment of your fitness program. Again, taking you no where but back to where you started.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

The supplement industry is a billion dollar industry and would rather spend its money on advertisements filled with steroid abusing body builders and models than focus on the research behind their products, so be wary. The FDA does not regulate what these companies market is in their products so what you may be ingesting may not be what is written on the label.

Your best bet to avoid any complications is simply stay natural, focus on whole foods and natural meal replacements, workout hard and rest hard. Don’t look for the quick fix, because believe me, there is none!

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse your diet and lifestyle. It needs to be loved and taken care of, regularly. Think of it this way- when you’re 65 or 70 years old do you want to feel like you’re 90 or 50 years old?

In other words, fitness doesn’t stop when you meet your initial goal of losing 10 lbs. or whatever. No, in fact, once you’ve met your initial goal, it’s time to update and make a new goal. This is an ever evolving process and will always give you something to work for so you continue to not only look better and live healthier, but also dramatically increase your quality of life for the long haul.

In Closing…Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

It all starts on Monday.

2009-10-12T14:49:00.001-07:00

Ok, so here's what Monday has brought me...
The start of a new week first of all. Mikah and I finally used our season tickets to the OU game on Saturday and watched a very boring first half of football and then just gave up and went to Texadelphia in Norman to catch up with some old friends... (I used to work there in college!). Anyway, heading back to T-town after the game and fell asleep early on the couch... we're like old people at my house on the weekends!
Got up Sunday, went the 11:00 a.m. showing of Couple's Retreat (another old person thing to do) but it was pretty funny nonetheless, ran errands, went by FT, and went home to catch up on some football. Pretty good little Sunday- finished it by watching the depressing movie of "Marley and Me" (which if you have a heart at all, you'll tear up no matter what you're testosterone levels). OK... now on to Monday...

Good morning Boot Camps in the misty outdoors. Found out OU's top receiver may play against Texas on Saturday... BOOMER! But above all, at the end of Monday- we'll only have 3 days until we're off to Vegas Baby!!!!!! Looking forward to a few days in the desert sun people.

Now for the workout update:
1. BB Military press: warm up sets; then 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, finisthed with failure on reps @ 85% 1 RM
2. Parallel bar dips: 100 total dip w/ body weight only- NOT GONNA LIE, THAT HURT!
3a. Seated wide grip cable rows: 5 x 15-20 reps
3b. Heavy Resistance band/standing face pulls (Upper Back): 5 x failure reps
4. Rope tricep pushdown: 5 x 20 reps--- really felt this one after all the dips!

Now, I'm back to work getting things finished/caught up before our journey this weekend.

I'll be on here over the next few days, but can't promise anything while in Vegas, so check me out on Facebook to stay updated- Ain't modern technology awesome!

Live happy. Lift strong.

M.

WOW Wednesday!!!

2009-10-08T06:06:00.000-07:00

OK, I had an awesome training day yesterday. It was one of those rare days that you almost feel invincible and just blast it ya know? Check it out.

I hit the gym by myself around 11 a.m. Just FYI- I've recently switched to a strength building/mass building program for the next few months... meaning heavy weights, lower reps on core lifts and then a few accessory lifts per workout. So at the gym:
1. BB Deadlift: warm up then: all work sets at 5 reps (except last is 5+ reps, meaning I just did as many as I could): Loads = set 1: 65% 1 RM, set 2: 75% 1 RM, and set 3: 85% 1 RM
2. Leg curls: 5 x 10-20 reps
3. Leg press: 5 x 20 reps
4. Ab/core work
5. Foam roller and stretching

OK... It may look like a simple routine, but my ass was tired afterwards. Big lifts take a lot of energy to do right. So in my mind I was done for the day.

Well, I have a client/friend I train a few nights a week. Well, he called me about an hour before his session and was like "You lifting with me tonight?" I was like Hell no brudda- you have no idea what I put myself through earlier today...

Well, after calling me degrading names and telling me to man-up, he convinced me to train with him last night... So here I go, two sessions in 1 day! To be honest, I was pretty excited once we got going. Here's what workout #2 looked like last night:

1. 50 total pullups
2. 100 45 lb. Kettlebell swings- I finished these with no breaks!!!!
3. DB Kroc rows: 2 x10 reps, 1 x absolute failure reps
4a. DB pullovers on Stability Ball: 2 x 15 reps
4b. Band rows: 2 x failure
5. DB hammer rows: 3 x 5 reps/arm
6a. Rev BB buddy curls: worked up to 10 reps per person
6b. BB buddy curls: worked back down starting at 10 reps down to 1 rep per person.

It was fun to say the least. I definitely had to dig deep on a few lifts, but I got that "I can tell I worked out feeling" last night and this morning and it feels good.

Live Happy. Train like a beast.

M.

Easy to do Diet Tips...

2009-10-07T05:13:00.000-07:00

Here are a few things that will help with any struggling nutrition plan. Remember, you cannot, I repeat... CANNOT, out train a poor diet! The following are just a few tips to help you through the day.

1. Shake things up: start your day with a smoothie made from your favorite fruit, apple juice, and a little protein powder. This is a healthy, low calorie way to jump start your metabolism.

2. Mini meals rock: eat small meals every 3 to 4 hours to prevent feeling famished and overeating. By continuously fueling your furnace throughout the day, you'll also keep your metabolism revved up.

3. Have a power lunch: eat your largest meal during the day when you are burning the most calories.

4. Prime examples: pack in protein (fish, skinless poultry, lean meats, etc) in every meal- it helps you feel fuller longer by stabilizing your blood sugar.

5. Carbs are NOT the enemy: refined sugar and white flour are villains because they add no nutritional value to your food. Embrace healthy carbs (things made from whole grains), nuts and fruits.

and...

6. The "F" word: think fiber first when consuming said carbs. Eating between 25-35 grams daily will help you feel full longer. Good sources include apples, raspberries, and oatmeal.

Ok, I'm sure you've heard at least a portion of the above before. If you want additional help in structuring a proper nutrition program based around your training program, be sure to give me a shout and we'll get started immediately on putting something together for you!

You can contact me at 918.392.0540 daily, or via email at michael@personaltrainertulsa.com.

I hope you can take away at least one good habit from this. Talk soon.

Live happy.

M.

(Fitness Tips taken from July/August issue of Bride's Magazine.)

Monday's shoulder/tricep blast!!!

2009-10-06T04:44:00.000-07:00

Monday evening: didn't have time to get a workout in all day, so between a couple of evening sessions, I grabbed a training room and did some progressive sets on shoulders and triceps.
Set 1: BB military press: 10
set 2: BB military press (10), DB lateral raises (10)
set 3: BB military press (10), DB Lateral raises (10), rear delt flies (12)
set 4: BB military Press (10), DB lateral raises (10), rear delt flies (12), DB front raises (10)
set 5: BB military press (10), DB lateral raises (10), rear delt flies (12), Db front raises (10), Smith shrugs (12)
Set 6 BB military press (10), DB lateral raises (10), rear delt flies (12), DB front raises (10), Smith shrugs (12), BB military press strip sets to failure

Shoulder finisher: 2 sets of seated Plate front raises: 10, Seated DB lateral raises: 10, Seated DB "power cleans" and press: 10

Tricep:

set 1: smith reverse band close grip press (10)
set 2: set 1 + V-bar pushdowns: (15)
set3: set 2 + rope overhead extensions (10)

Then one set of tricep death: close grip press: 5 reps w/ one board, 5 reps with 2 boards, 5 reps w/ 3 boards... as you add each board it takes your chest out of the press and your triceps get annihilated as a result! (First time to try it though, will use more weight next time on the finisher!)

Live Happy.

MW

past week's workouts

2009-10-03T08:37:00.000-07:00

Started Tuesday with my Upper body max effort day:
Worked out with two of my staff members and we really hit it hard my friends!

Rev band bench: worked up to 3 rep max, then tried a single rep max around 405 lbs
BB floor press: worked again up to 3 sets x 5 reps
Parallel bar dip: 2 sets x 2-3 reps just shy of failure
Wide grip lat pulldown: 4 x 8-12 pyramiding the weight each set
Rope J-pulldowns: 3 x 8-12 superset with Band face pulls: 3 x failure
BB rows: 3 sets with the last seeing being 2 drop sets

Wednesday:
Trap bar deadlift: worked up to 3-5 reps max: about 450 lbs. on the bar
Bulgarian split squat: 10-12 reps per leg holding 50 lb. DB's superset with 45 degree hyperextensions: 3 total sets
Rev. step lunges off box: 3 sets x 20 reps superset with KB swings: roughly 20-25 reps

later that day I did some KB complexes: snatch, press, clean and press then switch arms- used a ladder rep scheme here as well increased weight each set

Friday: Upper body rep day
worked out with a good buddy and we blasted it

Bench press: 4 sets x max reps @ 60% 1RM: last set was double drop set
Close grip board press: 3 sets x max reps
Chin Ups superset with seated DB power clean and press: 3 sets x 8-12 reps
Triset of the following:
smith machine shrugs: 15-20 reps (last set = drop set)
DB curls: 8-10 reps per arm
Rope Extension: 20-25 reps
Finisher: DB curls :ran the rack- started at 60 lb. DB's, curled to failure than did 50's, than 40's... down to 20's

Great week of training. I need to add in some more sprints, sled and tire work and maybe another day of KB training and it'll be complete.

Keep a look out for some new things I got going on... some great surprised on the way brudda!

Live Happy.

MW

I forgot...

2009-09-28T14:16:00.000-07:00

I've been experimenting with some bad-ass Kettlebell complexes/ladders lately... I'll be sure to post my next session utilizing these "new" techniques. They are killer peeps!

Don't forget to view our FT website at www.PersonalTrainerTulsa.com for free info on how to live the healthy, fit life!

Live and train outside the box,

MW

Monday Funday

2009-09-28T14:10:00.000-07:00

So far today my workouts have consisted of....
A.M.:
trap bar deadlifts: worked up to 3 rep max: using 405 on the bar
2a. bulgarian split squat: 10 reps per leg holding 50 lb. DB's
2b. 45 degree hyperextensions: 15 reps
3a. timed DB shrugs: 60 lb. DB's as many reps possible in 30 sec
3b. BB pushups: as many reps possible in 30 sec

This afternoon I just finished:
about 1/2 mile walk- easy pace
1a. timed band tricep pushdowns: as many reps in 30 sec
1b. timed band bicep curls: as many reps in 30 sec
2a. BB push ups: as many reps in 30 sec
2b. 2 kettlebell swings: holding 2 x 25lb. kb's: as many swings in 30 sec

Tonight, after I'm done training, I plan to take the little dog for a walk- (it's a sight seeing my big ass walking our little pomeranian on her pink leash with her pink collar).

Live happy. Live healthy.

MW

Memphis last weekend

2009-09-22T13:12:00.000-07:00

Just a big shout out to my good friend John W. and his new wifey Jenn... I was honored to be a part of their wedding this past weekend and believe me we had a ball!!! I got to play an amazing round of golf (in the rain nonetheless), got to spend time with old friends dating way back to my childhood and high school, made some great new friends and danced my a@$ off all night at the reception... I love weddings!!!!

Anyway, it was great to get away with my wife, mom, and new and old friends alike. When you get a chance to go to something so special (especially when it's away from the little bubble most people live and die in)- it really reinvents the way you look at things in general. I'm guilty of getting caught in the rat race we call "normal" life, but sometimes it's good to get away and see what life is really all about. Namely: family, friends, and fun!

Unfortunately our lives are short in retrospect, so make sure you enjoy every day like it's your last. My challenge to anyone who reads this is to do something new this fall. Reinvent yourself somehow and have a great time doing it!

Live happy. Live healthy.

MW

Monday and Tuesday workouts

2009-09-22T13:04:00.001-07:00

Monday: all body weight calesthenics and jump training... kinda hurt my back after being in the car for 15 hours this past weekend, but a little stretching along with ice and some NSAID's and we'll be all good...

Tuesday: A.M: bench press 2 sets at 40% 1RM, 2 sets at 50% 1 RM, and 2 sets at 65% 1RM... basically kept reps between 8-12

Then Cable Flies: 2 sets, 10 reps-- followed by machine flies: 2 sets 12 reps
Parallel bar dips: 2 sets x 1-2 reps shy of failure
Wide grip pulldowns: 3 sets x 1-2 reps shy of failure
1 arm seated cable rows: 3 sets x 10-12 reps per arm... pyramiding weight
Rope Tricep pushdown: 3 sets x 20,17,15 reps w/ 30 sec rest between sets
DB shrugs: 2 sets x 30 sec per set
BB push ups: 2 sets x 30 sec per set

good burn... next upper body will focus more on back.... this evening I'm hitting some very intense cardio so stay tuned.

Live Happy. Live Healthy.

MW

Tues and Wed workouts

2009-09-17T04:42:00.000-07:00

Just quick update:

Tuesday: KB circuit involving 1 arm KB snatches, 1 arm KB Clean and Press, pull ups, suspended pushups. Followed this up with 3 miles roughly on elliptical while watching the season premiere of the Biggest Loser- inspiring people. Plus, we got two Okies from Tulsa and BA on the show! Don't really know if that's good news or not though....

Wednesday: Upper Rep Day
1. Bench: 40% 1 RM 5 sets of 10 with 30 sec. rest between
2. DB incline flies: 2x10
3. Kroc Rows: get a DB you can 1 ARM row for 20 reps and go to absolute failure on each arm
4. Chest supported DB rows: 3 x 10
5. Rope pushdowns: 15, 20, 25
6. Hammer curls: 3 x 10
7 BB Reverse curls: 3 x 10

Monday's workouts

2009-09-14T14:24:00.000-07:00

- kind of sticking with Joe Defranco's template of Westside for Skinny Bastards program... So here goes:

1. BB Bench: work up to 3-5 rep max: 135 warm up, 185 x 8, 225 x 5, 275 x 5, 315 x 4, drop to 225 rep out max reps (got 13)
2. DB incline: 2 sets x max reps: 80# DB's
3 Parallel bar dips: 2 sets x max reps
4a. Lat pulldown: 4 x 12 reps: 200 lbs.
4b. RB band pull aparts: 4 x 15-25 reps
5a. BB fat grip curls: 2 x 12/100 lbs.
5b. shrugs: 2 x 20 reps
5c. DB lateral shoulder raises: 2 x 15 reps

Pretty good little workout with very little rest in between sets/exercises. I probably could have gone up on bench with a spotter, but I didn't want to die if all went bad.

Now off to do some cardio and ab circuits!

Happy Lifting brudda,

MW

find me on Facebook

2009-09-14T05:19:00.000-07:00

Be sure to check me out on Facebook! I do my best to update with videos, websites, news, info, etc. daily over there. So "Friend" me and keep up!

MW

Saturday = arm day!

2009-09-14T05:10:00.000-07:00

Took Saturday to blast my arms and finish off my shoulders.. I love this on Saturday's because it's good to get a good burn in and really feel it again on Sunday, but it's not so taxing that I cannot enjoy the rest of Saturday (meaning I've gotta be able to function for OU football people!). Enjoy!

Close Grip Press on Smith Machine: used foam roller (so I only worked the top 2/3 movement and really emphasized the triceps):
Heavy BB curls: 4 x 8-10
seated DB curls (simultaneously): 3 x 8-10
Standing Hammer curls: 3 x 8-10
Lying triceps skullcrushers on Smith: 3 x 8-10
Rope extension: 3 x 15,20,25
Overhead Rope extension: 3 x 20,20,25

8a. Front Raise: 10,10
8b. lateral raise: 10,10
8c. seated DB power cleans: 10,10

Good workout... looking forward to next week.

MW