Running with Thunder

First of all, that sounds like an awesome Native American name. Second of all, let me start off with saying that, I am not a runner. I am not good at running, but I am learning to be better. Most people think, since I’m a personal trainer, that I am good at and/or enjoy every form of exercise. Wrong. But right now, we are gearing up to do an obstacle race (i.e. Warrior Dash) training class so I need to get my endurance up. Okay, back to why I’m writing this.

I’ve been running two miles lately, never going past it. I’ve been able to manage it semi-alright lately. And I’ve been trying to do it at a park, McIntosh Park, close to work. With the mindset of doing another 2 miles yesterday, with the possibility of going a little further, the clouds rolled in. I didn’t really think it was going to rain, but as I hit the pavement/trail, drops began to fall. Thunderheads were in the distance and, soon enough, they began rumbling. Rain starting falling heavier and lightning flashed–actually saw the bolts!

McIntosh Lake

By the two mile run, I still had enough energy. I had my headphones in, but no music playing (didn’t feel like holding them) so I could hear the rain and thunder. Somehow, I think it energized me because I was enjoying it. Though my feet were getting tired, I plugged on. I was slightly wary of getting struck by lightning during the no-trees part, but I figured that would make a good story, too.

I ended up running the full trail–3.6 miles! I was absolutely shocked and extremely proud of myself for going the whole way without stopping–at a decent pace too! Took me 32 minutes for the thing. After an experience like that, I can appreciate running more, and if you’re looking for a gift for a runner in your life, look no further than That Sweet Gift!

Moral of the story: Don’t fear the rain

Real moral of the story: Don’t ever limit yourself, you never know what you can achieve

BONUS KITTY PIC

Sleepy

May072013

Strong is the New Skinny

I hope you’ve been seeing this around. Within the recent decade, gyms, fitness centers, and health clubs have been booming. And along the last couple of years, females have been admired for getting buff. Especially this and last year, as I’ve noticed, there are tons of phrases coming out like “Strong is the new skinny” and I am 100% on board with that. For too long, women have been shuffled into a space where they are expected to look a certain way.

Hello, earth to people–everyone’s body behaves, evolves, and trains differently. That’s it. Check out this post to learn more about fitness definitions like “mesomorph” that describe different body types. Now, I’m not saying, go and eat 5 cheeseburgers because it’s okay to be fat. No, it’s not okay to be overweight for your body type–not because of how you look, but because of the health inside of you and the problems it can create. No, I’m saying, that it’s okay to have more than 15% body fat, that skinny is out, and strong is in.

Abby Wambach, the “gladiator” of the US Women’s National Soccer Team

Once you begin strength training and really building yourself with endurance, strength, and agility, you find power. Think of our Olympians–they’re sexy because they’re strong. And guess what–it is HEALTHIER to be strong. Often times, it can be unhealthy to be skinny. It’s a whole new level of empowerment. I ask you to stop shying away from your broad shoulders like I once did and embrace them. They give you great power for swimming, back workouts, and overall strength. They help you become a better athlete.

Me during a pull workout a few months ago

Some people call me skinny and I stop them. I don’t have a lot of body fat, but I do have a good amount of muscle. I am strong, not skinny. I almost take insult to being called skinny now when I would’ve loved that compliment five years. Times have changed and perspectives are almost coming around to where they should be. I am lucky enough to have someone like Chris who admires me for my strength, which all should do of their partners instead of desiring unrealistic and unhealthy figures. I apologize for the rant, but I’m sick of people starving themselves to get a certain look. Feed your body and put it through work. Love yourself, love your body, and love the power that strength can give you.

Treat your body with respect and kindness. STRONG IS THE NEW SKINNY

May032013

Health and Fitness Reviews: King Spa (Fort Lee, NJ)

While I was in Korea, I spent a lot of time in a place known as a jjimjilbang. It’s essentially a spa, translates into heated bath room, but it’s unlike those I’ve found in the United States (Not that I go to many spas). Although King Spa is not as extravagant, in terms of activities to do, it is an excellent destination. Essentially I want to discuss these places so that you can look for one near you and experience something amazing.

It’s a treat for the body and mind. The ones in the United States, including King Spa, are ridiculously more expensive than those in all parts of Korea. I’ve stayed in ones in Seoul, Boryeong, Jukjeon, and Donghae. Maybe some others but I can’t really remember. I spent the most time in Jukjeon because it was so close to the school I attended so I frequented those jjimjilbang and they were obviously my favorite. But moving on to why they are so amazing.

King Spa

At King Spa, you can park your car and enter the spa for a full day and night of peace and relaxation… and delicious food! Obviously the choice of food and television is Korean and there are mostly Korean Americans at King Spa, but you get other individuals that have discovered the magic within as well. They have lots of showers and different temperature baths. There is a nice warm one, a burning hot one, and a freezing cold one.

There are also equivalents for steam rooms. These are painfully hot. In my opinion, the main attractions are these dome like rooms that are typically made of mud that contain special scents and materials that help heal the body. These domes are also temperature controlled and they range from hundreds of degrees to freezing. Some rooms require wearing burlap sacks and some have snowmen in them. There are chairs for watching television and relaxing and rooms dedicated to complete sleep and relaxation. There are tons of delicious food to snack on and if you want to find out more about the food there… then make sure to read our review on Korea House in Boulder. Alana also gave her go at Korean food too.

I don’t want to go into too much depth because King Spa doesn’t have as much to offer as places in South Korea, but it is your responsibility to treat your body right. Find a spa like one of these and treat yourself to some rest, relaxation and recovery. It will make you healthier and stronger and such a happier person. Find a jjimjilbang if you want to stay hungry and fit!

This picture was AFTER all-you-can-eat sushi at around 11pm after no sleep from flying to NJ. But still happy

Apr302013

6 Exercises You Should Be Doing Over 60

And even if you’re not over 60–these exercises help everyone. I work a lot with the older population and it’s never too early to make sure you age gracefully. Even as we get older, more stiff, and less agile, it’s still–no, MORE–important to exercise and keep active. The more we move, the better we feel.

The body strongly dislikes being inactive and has a way of turning on the body. Whether that means weight gain, arthritis, stiffness, and/or loss of flexibility. Just to name a few. Another big loss as we get older is balance. Falls are one of the biggest problems for seniors, and it’s never too early to start practicing. Try at least 3 of these each day:

1. Calf raises. Stand up straight. If you’re unsure of your balance, make sure you stand near something to hold onto (a chair, wall, anything sturdy). Rise forward onto your toes, leaving your heels off the ground. Slowly come down. Do 12 repetitions for 3 sets.

2. Rotator cuff stretch. This one requires a resistance band or tube. As we get older, we notice our shoulders deteriorating faster and getting injuries easier. Use this exercise to make sure you don’t hurt your rotator cuff. Tie the resistance band around a pole or bed post. Stand a few feet away and grab the other end. Rotate your elbow like a door hinge towards you and slowly back out. Control is the key here. Nice and slow, really use those muscles. Switch on other side. 12 repetitions for 3 sets.

Image Source

3. Single-leg balance. It’s as simple as it sounds. Make sure you have something nearby to hold onto and lift up one leg, so that you’re standing just on one. Hold it for 20 seconds. Switch. Do 2 sets.

4. Laying twists. This is a great stretch for flexibility and stretching out your muscles–especially in your back. Start by laying down and spreading your arms into a T. Now drape your right leg over your left and look towards the right. You want to make sure your hips are twisting. If both shoulder blades are not on the ground, you’re moving your leg a little too far for your body. Hold for 10 seconds. Repeat on other side. Do 2 sets.

5. Opposite lifts. This is a core-strengthener. Lay down flat on a mat, arms by your side. Lift up the right arm and left leg at the same time. Now, you only want to lift the leg about 6 inches maximum from the ground. This is the point where your tummy really has to work to keep it up. Contract your abdominals. Lower both extremities, and perform on the other side. 12 repetitions for 3 sets.

6. Cat/cow rotation. This is taken from yoga. Go onto all fours. When you inhale, lift your head up and invert your spine. When you exhale, move your head down and arch your back. Do about 10 rotations, 2 sets.

Again, these are good for ANYONE. But especially if you’re over 60, put this into your routine. Either when you get up in the morning, during a commercial on TV, or before bed–make time for it. After all, it is your health. If you’re having trouble coming up with a routine and sticking to it, a personal trainer will probably be able to help. And we can always answer questions here.

Cheers! And as always…stay hungry and fit!

Apr282013

Hungry’s Movie Reviews: Pain & Gain (A Michael Bay Film)

This was one of my most anticipated films of the year and although I didn’t expect it to be in the same league as Oz, Gatsby, Star Trek, Iron Man, or anything else that might actually be a “good movie” I figured that I would enjoy it. I thought it would be one of those stupid funny movies making fun of bodybuilding with some slapstick comedy antics thrown into the mix. The trailer made me think it was about a bunch of stupid bodybuilders that wanted to get rich so they decide to kidnap someone or rob a bank to get a big pay day. I never expected it to be based of real events or to just be so dark in its comedy. Do I have a problem with darker comedy? No, not generally… but I think (and so did everyone else in our theater) that the advertising was misleading. Here’s how it went, play by play.

Alana and I were planning on seeing it Saturday morning until we found out how nice the weather would be, so at that point we made a last minute decision to see it opening night at a theater farther away at premium ticket pricing. What a mistake. We got there early and were the first ones in the theater. I’d like to add that AMC Flatirons Crossing is a beautiful and clean place where I recommend families and individuals to see their movies at that location. As we took our normal seats (the last row of the bottom section) despite having full freedom for choice, we saw a diverse selection of groups and individuals walk in and sit down.

AMC first look was boring enough (talked about some new shows called The Dome and Longmire, etc.) and the previews were so-so. It was mostly movies we already decided to see or not see so there was little excitement value. And then there was the movie.

Michael Bay provided us with lots of pain and almost no gain. The cast was excellent but it did not work. Ed Harris, Tony Shaloub and Rebel Wilson delivered and kept smiles on our faces. The Rock is always one of my favorites and maintained great balance in his role but I wanted something simpler and with less darkness. There was some controversy over the film because it felt like it was made to make you sympathize with the criminals, while family of the victims expressed that they do not want people to feel that way. It was not what we expected and it felt like it was four hours long… not two. That is a bad sign for me when it comes to movies. The Lord of the Rings extended cuts feel like a TV show because they’re so good.

I wanted a stupid version of Pumping Iron with some highway slapstick robbery thrown into it. It felt like a total waste of time and money and failed in finding its niche as a blockbuster cast not-quite-mockumentary. The fake Sun Gym Gang and Michael Bay do not deliver and I do not recommend this movie to anyone. His attempt to satirically provoke thought in achieving goals and the American dream are lost in the puddles of blood he creates.

Apr182013

Home Workout Thursday: Push Muscle Group

Sometimes we neither have the time nor drive to get ourselves to the gym. That’s when you do a home workout. No matter what, you can always get a workout in! This workout will focus on our push muscle group: shoulders, chest, and triceps. For best results, do 3 sets. But hey, one is better than nothing! So if that’s all you have time for, that’s fine. Cardio exercises are 1 minute each. Strength exercises are until failure. NO REST IN BETWEEN EXERCISES.

Equipment Needed: Dumbbells, a floor (…)

Ready, set, go!

Jumping jacks – 1 minute
Chest press – Until failure

Triceps extension – Until failure

Mountain climbers – 1 minute

Arnold press – Until failure

Side triceps extension – Until failure

Boxing (with weight) – 1 minute
Pec flies – Until failure

Again–NO REST IN BETWEEN EXERCISES. You can, however, rest after each set. Let’s shoot for 3 sets. Use the heaviest dumbbells you can manage, really get your muscles tired and worked out. Let us know if you have any questions in the comment section below! You can always get a workout in, even if you don’t have a gym! And remember…stay hungry and fit!

Apr172013

Timed Abs: You Have 3 Minutes to Spare

I don’t want to hear that you don’t have 3 minutes to spare for a little exercise. Because you do. So let’s sit down and get it over with. “Timed abs” is one of my favorite abs routine. It’s different every time, but the technique is the same–no resting between the exercises. I first picked it up during high school track and saw its effectiveness. So, I brought to my own workouts as I grew up and also to my clients as I train them.

. (Photo credit: Wikipedia)

How many exercises and/or how many sets you do is up to how much time you can spare for your health. Here’s an example routine that you can try out. Either do 30 reps or 30 seconds of each:

Crunches
Toe touches (lift your legs up and reach for them over and over)
Slow bicycles (the slower you do them, the harder they are)
In n outs (I call them rows)
Side crunches
Reverse crunches

And that’s it! It would be even better if you could do more than one set, but one set will definitely set your core on fire if you do it right. If you have the time, go for three sets. If not, do as much as you can. Put your 100% effort and work into it. The best way to show dedication is hard work into yourself.

Abdomen (Photo credit: Wikipedia)

By doing this set of exercises, you are hitting each part of your abdominal muscles. Here’s a list of more exercises for each abdominal section. Let us know if you have any questions. Cheers! And stay hungry and fit!

Apr092013

MMA Circuit Training: New Workout!

Hey everyone, so this might be a first on the blog site. I am going to provide you with one of my personal workouts for you perform. This one can be adjusted to fit your current level of conditioning. It also has a great progress tracking system. It’s essentially a full body workout that is meant to get your heart rate way up into the cardio-building and even fat burning range. If you haven’t subscribed to our YouTube channel make sure you do. As I am getting in better shape, I will be posting free workout videos! It’s like I’m personally training you, but it’s not quite personal… and it’s FREE!

You perform five exercises. Each for a set number of reps. You do not rest between exercises. Rest 30 seconds after each round. Then repeat until you are exhausted and cannot complete a round. That is when you stop. This one can be done at home or in the gym or a park. It requires no equipment but some can be used to make it more challenging. It’s very simple but very effective. Here it is:

1. Roundhouse kicks – 20 total

2. Split jumps – 10 total

3. Mountain climbers – 15 total

4. Elbow strikes – 20 total

5. Burpees – 10 total

I recently did this one at the end of a very long muscle workout and stopped only in Round 4 so I’ll be taking a rematch very soon! I haven’t done cardio in a VERY long time so once I start it up again I’ll have better luck.

Feel free to add some wrist weights, ankle weights, a weight vest, or use a standing or hanging bag in order to challenge yourself further. Use ALL OF THEM if you are a beast and want to stay hungry and fit!

Apr022013

Hungry’s Monster Shake

So this is one of my “protein shake” recipes. I have a solid amount of go-to recipes for shakes and they change depending on what fitness goal I am trying to reach. I might add some more protein and calories if I am bulking. I might avoid checking carbs and fats if I am trying to gain weight. If I am cutting I will probably mix some isolated whey with water to minimize carb intake and calories. Right now, I am in a bulking phase, trying to put some quality muscle mass on and increase my strength. Thus, I have a relatively calorically rich, fatty, and protein abundant shake.

First, I place my two scoops of Cytosport Monster Milk in the bottom of the blender. You can use your protein supplement of choice. You can use a mass gainer if you’re really trying to bulk up. It’s up to you. Then I add two cups of milk; I’ve been using 1% lately because that’s what Fit likes to drink. Next comes one (or two) scoops of Breyer’s Natural Vanilla Ice Cream. Finally I throw a banana in there. Blend it until it’s the consistency of your choice and chug, or sip.

It’s not my best tasting recipe by any means but it’s refreshing enough and gets the job done. The reason why I drink protein shakes is that I need to often hit a certain protein intake that reflects my goals. If I’ve only consumed 160 grams of protein in a day and my goal is 225 grams, this shake can reach that deficit. You don’t need to have these shakes to get leaner or bigger and stronger, but they are a convenient and fast nutritional source. It takes me a lot longer to make some ground turkey or beef.

There is a lot of confusion as to when you need to consume protein after a workout. The truth is that you have a rather large window that it is still effective, and I mean a rather large window. Trust me, you’re not going to miss that window. I have my shakes typically after my workouts because I workout on a near empty stomach so I am starving by the end of my workouts and can consume a full dinner and a shake. Again, that’s all up to you.

The master product

If you have any questions relating to this post, please ask so you can stay hungry and fit!

Mar262013

Joe Weider: In Honor of The Creator

If you follow us, there is a decent chance you know who this man (Joe Weider) is. If you aren’t familiar with the name, then maybe you’ve heard of Arnold Schwarzenegger. Maybe you’ve even heard of a few magazines including Men’s Fitness, Shape, Flex, and Muscle&Fitness. Perhaps you’ve tried a Tiger’s Milk bar or some Schiff Glucosamine. You might have even read about the International Federation of Bodybuilders or Mr/Mrs Olympia. You can give Joe Weider credit for most of that.

Along with his brother Ben and his wife Betty Brosmer, Joe turned bodybuilding into what it is today. From building his own barbells from car parts, to writing magazines in his teenage years, Joe has done it all. Arnold claims he would have never come to the United States if it wasn’t for the man known as The Creator. Now he might have only stood 5’11” but all of his ideas and innovation could barely fit into that frame. Despite legal issues that surfaced as a result of some supplements not working (don’t buy weight loss pills) almost everything he has done has been golden for the fitness industry.

I just wanted to shortly thank Mr. Weider for providing me with so much. I’ve read his magazines, used his nutritional products, watched the Olympia and dreamed of magically getting my IFBB pro-card in the mail, and followed Arnold since I was a child. You can see in a past post that Arnold has always been one of my most influential figures in terms of my fitness quest since I was young. So once again, thanks, Joe; every time I go in the gym and load my plate with barbells, I’ll do an extra rep just for you.