Program overview

It's a rarity for me to take a day off work because I am sick. Well, today is that day. I somehow picked up a cold and I don't want to give anyone what I have. So, I'm home blogging. I thought I'd share some thoughts about how an ideal program works for the average Joe. There are a few components to most programs -

1. Warmup
2. Stretching/Flexibility Training
3. Core Training
4. Strength Training
5. Power training
6. Flexibility Training/Stretching/ Cooldown
7. Cardiovascular Training


1. Warmup
Typically, I ask people to get on the treadmill for 5-10 minutes for a warmup just to get the blood flowing and get the cardiovascular system working. When I was in gymnastics, we used to jump on the trampoline for 10 minutes before moving on to stretch.
2. Stretching/Flexibility Training
Once you are warmed up a bit, it is a good idea to get stretching. Stretching is really important to keep all length-tension relationships in check, prevent injuries, and it actually is vital for optimal performance.
3. Core Training
What good are strong branches without a solid trunk? When the wind comes, a strong trunk is the only thing that will keep the tree from breaking. I'm not sure about the analogy either, but the point is that you must keep your core strong in order to get your whole body stronger. If you cut your arms and legs off, you have your core left. It is basically all the muscles surrounding your spine. You can train your core by doing unstable exercises that require you to coordinate all your muscles around your spine to support it. The Swiss ball, TRX, and Indo Board are probably your best tools for core training.
4. Strength Training
Typically your strength training regimen will consist of 2 to 5 sets of 8-15 reps. Most beginners will start with 2 sets of 15 reps, while athletes may do 5 sets of 8 or a combination of pyramiding, stripping, and other advanced techniques. Strength training doesn't have to be just with weights and can consist of core training exercises. For example, pushups on the ball are a strenght training exercise and it simultaneously works the core. I prefer to integrate core exercises into my strength training program.
5. Power Training
Power training is vital for athletes who need to be fast, agile, strong, and, of course powerful. It is done by doing low reps, heavy weights, and rapid tempo. It is NOT necessary for the average Joe getting in shape. It may compromise your joints and you can risk injury if these exercises are done with improper form.
6. More Stretching
It is a good idea to reduce soreness by stretching after exercise. You can also increase your flexibility the more you stretch. Static stretching is good after exercise, as is foam rolling and dynamic stretching.
7. Cardiovascular training
I personally like to ride the bike for a couple hours for my cardiovascular training. We live by many hills, so intervals are naturally built in to my cardio program. Ideally you should be doing at least 20 min. of cardio per day, but more is better to a certain degree. Cardio should be challenging, getting your heart rate up and breathing heavy.

For most people, 2-3 days per week of flexibility/strength/core training for an hour is a good idea, while doing cardiovascular training 5 days per week for 20-60 minutes would be a very healthy lifestyle.

Any thoughts?
Jon

Home Gym Setup Essentials

Creating an effective home gym on a budget is not completely impossible. There are many tools out there that are relatively cheap, easy to transport, and highly effective.
There are a few Must haves - I'll try to provide Links when possible -
1. TRX PRO From Fitness Anywhere



2. 65 CM Ball - a Ball and TRX are probably the best tools for core training available and they are relatively inexpensive for the value they provide.




3. Dumbbells - 5lb and up usually in 5 lb increments -


4. Rubber Tubes -HEAVY, MEDIUM, LIGHT. These are great ! They can typically take the place of a weight stacked gym for most peoples needs. You can hook them up to any door frame with the attachment they provide and do many exercises such as rows, triceps push downs, biceps curls, shoulder press, internal/external rotation (good for rotator cuff), etc...




5. Foam Roll - Great for Self Myofacial Release stretching. Perfect for Sciatica problems, back issues, IT Band Stretching and upper back posture.





6. I think an indo board is a great idea as well - I personally like the Rasta Color the best.


7. A Step Stretch is a good idea too. Great to keep the Gastroc's moving and preventing Knee problems, back problems, plantar fasciitis.






8. Perfect Pushups/Pullups - They actually do work! I couldn't believe it myself, but it does work!






9. A Pullup bar is also a good idea not only for pullups, but to stretch as well.

Of course a cardio piece is recommended depending on what you like to do, and what kind of time you have available. I personally try to get on my bike outdoors as much as possible or run for my cardio - but, I live in Southern California where that is possible on most days. Treadmills are great, spinning bikes are excellent, and ellipticals are a good idea especially to prevent any joint pain.
Here is our gym




Here are some pics from a really sweet home gym of one of my clients' -

Corporate Fitness Training

For the past 3 years, I have been doing a corporate fitness program with a Fiserv Data Center in Chatsworth, CA. As a trainer, it has been an interesting challenge. I know that research tells us structured fitness programs within organizations has proven to have multiple benefits such as -

1. Reduced Health Care costs
2. Less Sick Days
3. More Productive Employees
4. Better Employee Morale
5. Reduced Stress and Anxiety
6. Less Employee Turnover
7. Better Quality of Life for Employees

I have personally seen many of these benefits face to face with Fiserv, including just this year for the first time, a decrease in Health Care costs. I have also seen people lose weight, inches, and improve their fitness to absolutely fantastic levels. I have personally see women go from doing 3 to 5 pushups on their knees, to 20 pushups on their toes! All members are getting strong, improving their posture, circulation, cardiovascular systems, balance, and core strength. Most members are also improving their eating habits, primarily due to our education, constant asking, and a new general culture of healthy habits. Even people who are not involved in the fitness program are benefiting from everyone making a conscious effort to eat better and take better care of themselves. Luncheons now have healthy options for eating as opposed to fried foods, pizza, etc... we are now promoting salads, grilled chicken breast, and other healthy options.

It has been very rewarding for me to see these positive changes in a group as a whole. I attached a testimonial letter from one employee who is participating in the program. In the future, I hope to see more employees participate in the program, and possibly take on another company. Any thoughts?
Jon
FITNESS ON THE RUN

Standup Paddle Sports

I came across the coolest surf shop around. It is called Standup Paddle Sports and it is located in Santa Barbara. I found them on their blogg and they were extremely helpful in hooking me up with a Naish 9'6" paddle surf board. You can check their site out here.
Be Sure to check out their regularly updated Blogg too. They run all sorts of specials and get tons of new boards in weekly. They have sold over 1000 standup paddle boards and are primarily responsible for hundreds of fist fights between shorboarders who feel threatened by us paddlers! Let me know what you think!

FITNESS AS A LIFETIME JOURNEY

Growing up as a gymnast, I never thought of Fitness other than getting stronger, more powerful, flexible, etc... for performance reasons. We trained and trained and trained for years, in order to score higher, get scholarships, win titles, and better our position. The ironic thing was that we hardly watched what we ate (unless top ramen, pepsi, beer, fried cheese sticks, La Bamba at 2am etc...), we hardly did any cardio, and were not all that "healthy" even though we looked like we were.

What I know now it that health is more than just your physical appearance. Health is a daily practice of taking care of yourself. Everything from sleep, diet, cardiovascular exercise, strength and core training, mental health, and beyond. I also know that it is a continual choice that must be made with balance so you don't get carried away and burn out, and on the other hand not think that if you are trying to lose weight that you "deserve" that dessert since you went for a walk that day. It is a tough balance to find, and at first it may be better to be slightly neurotic just to make some progress and get over a hump (usually a mental one).
For me, I found that getting out in the air for my cardiovascular component keeps my mental health in check, and is good for my heart/lungs/asthma. I really enjoy riding bikes. I personally prefer riding Mountain bikes since I live directly off of sycamore canyon in Newbury Park, CA. Also, there are NO CARS! I am not super fast on the bike, but it doesn't matter. The point is just to do it, regularly.
Making health and fitness a priority not only makes you more healthy but it creates new opportunities to meet friends, have more energy to try new things, and gives you a greater ability to diversify your activities.
In 2006, I got into standup paddle surfing (SUP). SUP requires lots of balance, strength, flexibility, and coordination. I took to it pretty quickly due to a strong base from gymnastics, and my endurance has gotten so much better from riding bikes and doing triathlon that SUP has gotten easier and easier and thus, added to the list of re-creation activities for me on the weekend and sometimes during the week. And it is fun :).
Whether it is surfing, SUP, bike riding, lifting, etc... doesn't matter, but the important thing is to do it, and do it regularly in some sort of routine. Feel free to ask me any ?'s or tell me what you are doing for fun/fitness...

My Favorite Exercises with a TRX

This is my first post for my new blogg. I'll try to keep updating as I get more familiar with this thing. For now, I'll talk about some things to do with a TRX from fitness anywhere. The TRX was developed by Navy Seals and I think it is one of the best tools for your home gym.

My favorite exercises with the TRX are Rows using your own body weight standing on a supported ball, and an exercise I like to call the 10-10-10 which are displayed below from my youtube posts.
http://www.youtube.com/user/fitnesstrainingbyjon
The Rows are here, and the 10-10-10 here=
10-10-10
Let me know what you think. Do you have a favorite TRX Exercise? Do you have a TRX?
If not, get one here