Jon's Fitness Blog

I've Moved

2009-04-10T05:01:00.000-07:00

Hello everyone. For simplicity, I've integrated a blog into my new site which you can find here at http://www.fitnesstrainingbyjon.com
See you there!

From The Wall Street Journal - Exercising at the 'Brain Gym'

2009-04-02T09:23:00.000-07:00

By KELLY GREENE

SAN FRANCISCO -- Linda Hale Bucklin, a 63-year-old writer, signed up on the spot when she saw a new "gym for the brain" in her neighborhood here. She now works out three times a week and credits a computer "visual processing" program for helping her find her car keys faster and sharpen her tennis skills.

On the court, "my game is just at a different level," says Ms. Bucklin. "I'm playing with 40-year-olds, and I'm holding my own really well."

Linda Hale Bucklin

Vibrant Brains, the business that drew her in, has attracted about 200 members since December 2007, according to its owners. Patrons pay $60 a month to work out on 20 computer stations loaded with "mental fitness" software, including a "neurobics circuit" that purports to stretch the brain. Ms. Bucklin says she's addicted to an art-auction game that displays a dozen Monets for purchase. "Then they'll intersperse them with other Monets, and you have to tell them apart," she says. "I minored in art history, and I still find it difficult."

Thousands of Americans are choosing to join a small, but growing, number of "brain gyms" springing up around the country. Similar brain-teaser programs are available on home computers, sometimes free of charge. The scientific jury is still out on the efficacy of such software.

The centerpiece of most outlets is a computer lab equipped with software from companies with names like Posit Science Corp., CogniFit Ltd., Lumos Labs Inc. and Happy Neuron Inc. Like gym rats who hit the weight machines or take Pilates classes, some users of the new technology say they prefer working with personal trainers. In this context, sessions are spent doing things like mental-fitness assessments and relaxation exercises in addition to basic cognitive training.

Sparks of Genius, in Boca Raton, is a Florida start-up drawing older adults with "scientific-based brain-fitness workouts." In southern California, a dozen "Nifty after Fifty" fitness clubs are combining traditional exercise with time in front of computer screens, claiming that mental calisthenics work best after physical exercise. Canyon Ranch, a Tucson, Ariz.-based spa operator, has added a series of "Memory & More" programs at its Lenox, Mass., resort, which include classes in brain nutrition, genetic workups, and cognitive training.

WSJ's Kelly Greene reports on a new kind of workout that's taking hold across the U.S. Aging Americans are using "neurobics" to exercise their brain and keep dementia at bay.

Brain exercise is spreading beyond gym walls, too. In Chicago, "Marbles: The Brain Store" offers classes on improving mental health. The New England Cognitive Center, a nonprofit group in Hartford, Conn., is teaching trainers to take its "Brain G.Y.M.M." program to community centers around the country. More than 700 retirement communities have added computerized brain-fitness centers in the past three years, according to Alvaro Fernandez, co-founder of SharpBrains Inc., a firm that surveys the brain-fitness software market.

"We saw this area explode last year," says Mr. Fernandez. He estimates that consumers spent more than $80 million in 2008 on mental fitness. "You have an industry with tools and coaches. This is more real than people think."

The industry pins its claims for brain exercise on a relatively new scientific discovery: neuroplasticity, the brain's ability to rewire itself throughout life by creating neural connections in response to mental activity. In a study published in 2006 in the Journal of the American Medical Association, a clinical trial involving 2,832 older adults concluded that "cognitive training" -- such as identifying patterns in a series of letters or words -- helped improve memory and reasoning skills.

Brain Workout

Can you name who painted "The Persistence of Memory"? Fold a piece of paper into a brain shape? Try some exercises designed to test your mental fitness.

Brain Trivia Crossword Puzzle: Test your knowledge
Origami Brain: Make a brain model out of paper
Cool Brain Trick: See hidden 3D images
Brain Aerobics: Test your memory and attention skills
Speed: Brain response to sounds

A more recent study, of 487 adults aged 65 and older, found that people who trained on brain-fitness software for 40 hours over eight weeks noted significant improvement with memory and attention skills. The study is scheduled to be published in the April edition of the Journal of the American Geriatrics Society.

That said, "mental fitness" is still a squishy concept. Some scientists consider brain gyms simply the latest gimmick to trade on the public's fear of age-related dementia. An estimated 5.3 million Americans already have Alzheimer's disease. And as the huge baby-boom generation continues to gray, the Alzheimer's Association predicts that, by 2010, nearly a half-million new cases will develop every year -- a trend that will last for decades.

Some neuroscientists say it's simply too early to tell whether a specific form of brain exercise will result in lasting benefits or a lower incidence of dementia.

"Cognitive activity is probably good, and it may make someone sharper. But there's very little evidence that shows that these things in a controlled trial reduce Alzheimer's disease or affect everyday function," says David Loewenstein, a psychiatry professor at the University of Miami's Miller School of Medicine.

But the "worried well" and people already in the early stages of dementia aren't waiting for research findings. More than 5.5 million copies of Nintendo Co.'s "Brain Age" games have been sold in the U.S. since 2006, the company says, jumpstarting awareness of the brain-exercise field.

While many brain-flexing centers are marketed primarily toward baby boomers, that generation's parents are signing up, as well. Last year, Eva Slane, an 80-year-old retired theatrical agent, joined Neurobics Club, a brain gym in Sarasota, Fla. "I would like to stay as sharp as I am," she says. Her favorite piece of equipment at the moment: the Dakim BrainFitness System, a touch-screen computer that uses a game-show-like format with stories, voiceovers and pre-1950s film and music clips.

Photo: vibrantBrains

Working out at Vibrant Brains, a 'brain gym' in San Francisco.

Marshall Kahn, an 82-year-old family doctor in Fullerton, Calif., says he got such a boost from brain exercises he started doing at a "Nifty after Fifty" club that he decided to start seeing patients again part-time. "Doing all the mental exercise," he says, "I realized I've still got it."

Lisa Schoonerman, the 41 year-old co-founder of Vibrant Brains LLC, says she first looked into cerebral gyms after her mother was diagnosed with frontotemporal dementia -- an often fast-progressing form of memory loss. Her partner, Jan Zivic, had used earlier versions of brain games after a car accident 11 years ago left her in a coma and compromised much of her memory. Both were struck by the idea of bulking up the brain, what brain scientists refer to as "cognitive reserve." The theory: People engaged in greater degrees of mental stimulation increase their brain mass and neural pathways, protecting them if a brain injury or dementia starts chipping away at brain connections.

The duo's first storefront, dubbed vibrantBrains, has a small retail area, computer lab and a lounge stocked with walnuts and green tea. (Some nutritionists say such snacks promote brain health.) A second location opened in January.

Customer Gail Moore, 63, says it was tough to adjust to never feeling like she "won" at the exercises. "I simply hate this one called 'Master Gardener.' All the leaves look exactly alike to me, and I keep missing it. But I keep telling myself that the point is not getting very good at something, the point is doing it."

Write to Kelly Greene at kelly.greene@wsj.com

Lately

2009-03-31T07:24:00.000-07:00

Lately I've been running around - busy with work, traveling, dogs, etc... but, I have had a chance to stay active. I finished the Solvang Century with a client and a new friend that we met on the ride that was down from Portland, OR. I decided to do the ride despite feeling awful and coughing, and at mile 65 or so it started to take it's toll. While pushing to get on a faster group's tow, I over did it and began coughing continuously. Needless to say, it was a rough 35 miles home!!! But, I was able to drag myself across the finish line and all in all had a really great time. I'll post pics soon.

I also got in touch with (on facebook) an old buddy I grew up and we had a chance to get reconnected via mountain bike riding. He came out 2 weeks ago on a Saturday morning and we rode Sycamore Canyon and overlook trail back home to my place and had a great morning. We plan to do this on a regular basis on weekends when possible - let me know if you would like to join us! All are welcome.

Yesterday I was able to sneak out and paddle surf sunrise at Latigo Point. I had the entire place to myself for about an hour and a half on low tide with some solid 4ft sets rolling in. I was able to catch 4 waves without even getting wet! # 5 wave through #12 saw 2 falls. My balance is feeling very strong, and I still think that this paddle surfing is such a special form of exercise.
As I was ready to paddle home I met a new friend who lives in Cove Colony and we discussed paddle board shape and the unique shape of my 9'6" Naish quad fin and how the 12' Laird is really a table disguised as a surfboard.

There is a new Naish 9'3" board out that looks pretty cool too.
Here are some pics from my buddy Wardog's Blog at Surfing Sports in Santa Barbara

2009-03-24T12:21:00.000-07:00

I created a new Youtube video for surfing and standup Paddle board training. It is great for a dynamic balance drill for your particular sport. If you do try this, try to do it on carpet or even on a mat since it is very dangerous. Yes, safety is important!

100 Years of Men's gymnastics at University of Illinois

2009-03-22T11:14:00.000-07:00

March 2009 marked the 100th anniversary of men's gymnastics at the University of Illinois. I made the trek out there for the reunion, and had a great time. This a pic with two very special people. On the left is Justin Spring, an Illini Alum who was in the 2008 olympics and is now coaching at Illinois. In the center is Ivan Ivankov, the great Belarussian gymnast.

Illinois is fortunate to have such world class talent coaching for them. This should be an extremely attractive draw for recruiting new talent, and a great way for the current gymnasts to seek improvement from two world class gymnasts who can do every trick in the book!. They've been there, done that and can tell the guys how to follow in their footsteps.

Biggest Loser Fan?

2009-03-19T11:30:00.000-07:00

For All you Biggest loser fans - I ran into Mike and Ron in Sycamore canyon today while riding the mountain bike ... They look great! that's all I'm going to say about this since I could probably get them in trouble.

Malibu Paddle Surfers

2009-02-28T16:16:00.000-08:00

My buddy Chris (Cari says he is one of my "Malibu Boyfriends") started a blog for us Malibu Paddle Surfers. Check it out HERE Let me know what you think, and come join us out on the water!!!

50miles on the Road Bike

2009-02-28T15:41:00.001-08:00

That's Ron In Front of me - on our way down PCH to Trancas for a cup of coffee (even though coffee isn't the best thing to be drinking on a long ride as I have discovered from first hand experience).

Yes, It is too bright for those glasses, but I was in a rush to get out of the garage this morning and didn't have time to change the lenses. There's Marshall and Mark behind me. Once Marshall saw I was taking pics, he pulled his camera out and we had an extreme photo session. We are like a bunch of girls out there!

It was a beautiful day out there today. I probably could have prepped more by drinking more water yesterday since I felt a bit "off" all morning. I'm blaming it on water - or lack there of.
I could also blame it on my hairy legs too. I see all these bike riders out there with shaved legs and I always wonder "does that help?" I am getting ready for a 100 mile ride (century) in solvang in a couple of weeks, and I'm actually considering shaving my tree trunks. I'm not sure why, but maybe it would help get me through the 100 miles. That's just what riders do, so maybe I should. Surfers don't do that though, and I surf. I'm confused.

Coming home, I was on my own. I left starbucks at Trancas without the other three guys I was with, and decided to climb encinal canyon. It got hot out there, and as my legs felt like they were going to fall off, but I made it, and enjoyed a fast decent into westlake down Decker. Hidden Valley was absolutely gorgeous today with so much green from all the rain we have had recently.

All in all, it was a successful day. Some tough climbing with some great riders.

JH

Great Email

2009-02-23T21:49:00.000-08:00

I got this email from a friend of mine. I thought I'd pass it on since it is good information. Enjoy!

Jon

In case you missed this earlier ...

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY AND ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY:

1. Every person has cancer cells in their body. These cancer cells do not
show up in the standard tests until they have multiplied to a few billion.
When doctors tell cancer patients that there are no more cancer cells in
their bodies after treatment, it just means the tests are unable to detect
the cancer cells because they have not reached the detectable size.

2. Cancer cells occur between 6 to more than 10 times in a person's
lifetime.

3. When the person's immune system is strong the cancer cells will be
destroyed and prevented from multiplying and forming tumors.

4. When a person has cancer it indicates the person has multiple
nutritional deficiencies. These could be due to genetic, environmental,
food and lifestyle factors.

5 To overcome the multiple nutritional deficiencies, changing diet and
including supplements will strengthen the immune system.

6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow,
gastrointestinal tract etc, and can cause organ damage, like liver,
kidneys, heart, lungs etc.

7. Radiation while destroying cancer cells also burns, scars and damages
healthy cells, tissues and organs.

8. Initial treatment with chemotherapy and radiation will often reduce
tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.

9. When the body has too much toxic burden from chemotherapy and
radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by
not feeding it with the foods it needs to multiply.

CANCER CELLS FEED ON:
a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one
important food supply to the cancer cells. Sugar substitutes like
NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is
harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt.

b. Milk causes the body to produce mucus, especially in the
gastrointestinal tract. Cancer feeds on mucus. By cutting off milk and
substituting with unsweetened soy milk cancer cells are being starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic
and it is best to eat fish, and a little chicken rather than beef or pork.
Meat also contains livestock antibiotics, growth hormones and parasites,
which are all harmful, especially to people with cancer.

d. A diet made of 80% fresh vegetables and juice, whole grains, seeds,
nuts and a little fruit help put the body into an alkaline environment.
About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea
is a better alternative and has cancer-fighting properties. Water - best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of digestive
enzymes. Undigested meat remaining in the intestines become putrefied and leads to more toxic build-up.

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of
cancer cells and allows the body's killer cells to destroy the cancer
cells.

14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted or unneeded cells.

15. Cancer is a disease of the mind, body, and spirit. A proactive and
positive spirit will help the cancer warrior be a survivor. Anger,
resentment, and bitterness put the body into a stressful and acidic
environment. Learn to have a loving and forgiving spirit. Learn to relax
and enjoy life.

16. Cancer cells cannot thrive in an oxygenated environment. Exercising
daily, and deep breathing help to get more oxygen down to the cellular
level. Oxygen therapy is another means employed to destroy cancer cells.

1. No plastic containers in microwave.

2. No water bottles in freezer.

3. No plastic wrap in microwave.

Johns Hopkins has recently sent this out in its newsletters. This
information is being circulated at Walter Reed Army Medical Center as
well.

Dioxin chemicals cause cancer, especially breast cancer.

Dioxins are highly poisonous to the cells of our bodies.

Don't freeze your plastic bottles with water in them as this releases
dioxins from the plastic.

Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle
Hospital, was on a TV program to explain this health hazard. He talked
about dioxins and how bad they are for us.. He said that we should not be heating our food in the microwave using plastic containers.

This especially applies to foods that contain fat. He said that the
combination of fat, high heat, and plastics releases dioxin into the food
and ultimately into the cells of the body. Instead, he recommends using
glass, such as Corning Ware, Pyrex or ceramic containers for heating food.

You get the same results, only without the dioxin. So such things as TV
dinners, instant ramen and soups, etc., should be removed from the
container and heated in something else.

Paper isn't bad but you don't know what is in the paper. It's just
safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as
dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

Corporate Fitness : Update

2009-02-16T13:45:00.000-08:00

As I wrote about last year, I work with a company in Chatsworth - Fiserv - two times per week on their fitness and nutrition. The goal has been to gradually make the group as a whole make healthier choices, exercise regularly, and now to lower their health care costs. It is working! Last year they had lower health care expenses, among other benefits as well.

Here are some pictures from the 2009 Fiserv Winter Ball -

Winter Cup '09

2009-02-10T09:13:00.000-08:00

Here are some pics I took at Winter Cup in Vegas. You can find more on my facebook page. All in all, I was most impressed with a few young talented gymnasts, as well as the polished refined styles of the likes of Jonathan Horton, Joey Haggerty, and a few other veterans. As for College teams, Illinois looked good, yet Stanford looked nearly unstoppable. I left the meet feeling extremely happy that I am retired from gymnastics. Not to say I have any regrets or misgivings, but the level of difficulty that is being performed is much greater than when I was competing, thus much more dangerous! After reading Malcom Gladwell's "Outliers," I can attribute the increase in difficulty primarily to coaching, and the code of points demanding a higher level of difficulty. I noticed quite a few former Russian coaches on the floor this weekend -Vitaly Scherbo, Rustom Sharipov, Ivan Ivankov, Dimitry Bilozerchev, and many more - all Olympic champions and the idols of the kids they coach. I expect to see more of the trend to continue for more difficult gymnastics with better execution until we catch up with the Chinese (hopefully). Enjoy the pics, any thoughts?

Sycamore Cyn Photos

2009-01-25T16:27:00.000-08:00

Here are some pictures I took in Sycamore Canyon on Sunday 1/25. The trails I took were Wood Canyon, Guadalasca, Hell Hill, Hidden Pond Trail, and Sage Trail. These are my standard rides that I take when I have anywhere from 1-3 hours of riding time.

This is a shot of Hell Hill from 3/4 of the way to the top. It is hard to see from this picture just how steep it is!

The water tower from the top of the ranch center road.

From the top of Guadalasca overlooking La Jolla Canyon and the ocean.

Overlook trail coming from Guadalasca.

Overlook down into Camarillo

Top of Guadalasca/Overlook looking out to Mt. Allen/Sandstone Peak in the Santa Monica Mtns.

A nice lady took a shot of my on the Ranch Center road by the water tower.

More Hell Hill from the water tower. Now you can see how steep it is! .8miles of hell :)

Cool cactus as long as you don't fall on it! It doesn't feel good.

A Testimonial - Hamed Khorsand

2009-01-23T12:40:00.000-08:00

Thanks for the letter Hamed. I think it is funny you think that you showing appreciation equates to me being easy on you :) Keep up the great work, you are really making some fantastic changes in your lifestyle and it is showing!

Jon

Hamed has been using the TRX at the park in Porter Ranch. He has a love/hate relationship with it :)

Power Foods - some good things to put in your body

2009-01-23T12:37:00.000-08:00

Power Foods:
Fat free/ low fat dairy, cottage cheese, milk, cheese (in moderation)
Whole grain cereals, bread, pastas, brown rice, whole grain Pita Bread
Oatmeal
Beans/ other legumes
Almonds, Walnuts, brazil nuts
All natural peanut butter (with oil on top = no trans fats)
Yams – Much better than Potatoes
Broccoli
Cauliflower
Carrots
Green beans
Spinach
Asparagus
Mushrooms
Bell peppers – all colors
Hot peppers
Mixed greens lettuce
Cucumber
Zucchini
Jicama
Sprouts
Potato – with skin
Corn
Peas
Hummus + chick peas
Onion
Garlic
Eggs
Olive oil
Tomatoes
Grapes – especially red
Apples
Berries – blue, straw, black, rasp, etc…
Avocado
Tomato sauce
Squash
Mango
Oranges
Lemons
Limes
Pears
Pineapple
Kiwi
Cantaloupe
Honey dew
Watermelon
Tuna
Lean chicken – no skin, not fried!
Lean steak
Fish – wild fish, not farm raised – Salmon, Tuna, Halibut, White Fish
Tofu
Margarine or even better – a yogurt spread (Brummel and Brown)
Bars – cliff, power bar, pria

Enjoy!

Jon

A Testimonial - Basu Ghosh - 1/09

2009-01-22T12:29:00.000-08:00

Health is the new currency:

The year 2008 is a year that many of us would like to forget – especially when it comes to financial well being. Especially people in my age group where people are either retired or about to retire. Or someone like me who is in a permanent state of retired life without actually retiring. No matter what state people in my demographics are, most of us have lost a lot of our net worth. I am no exception. By all account 2008 should have been a very painful year for many of us. Since we just started a new year, it is quite common to be asked how was 2008 for you. Until I was asked I did not actually think about or giving 2008 label of any sort – good or bad. But having been asked the question a few times, made me look back and take stock of 2008. For me 2008 was one of my best years in spite of the significant loss of net worth. There were many positive as well some negative things that happened in 2008, I suppose like any year, but what stood out in my mind as the most significant memory of 2008 is (knock on wood) the remarkably good health I was in. So when I am asked how was 2008? My answer is it was a great year. And the source of my answer is my health. I cannot remember ever in my life being in better health. I turned 61 last December.

In the past three and a half years I had two knee replacement surgeries; the left knee in 2005 and the right knee in 2007. After 2005 surgery I hired a personal trainer (Jon Ham) to help me with my rehab. My idea was to retain Jon for a few months until I could get back to doing all the physical activities I so enjoy – mostly golf and walking up the hills of Calabasas every morning. Ever since I moved to Calabasas I have walked every morning (just about) for about an hour sometimes up to four hours. I enjoy the experience of walking. I don’t have to psyche myself up to walk up the mountain of Calabasas, to the water tower. It is effortless for me. However, strength training is a separate matter altogether. I have tried joining a gym a number of times, and after a few weeks of going to the gym a few days a week, I have inevitably stopped. I just don’t enjoy the experience. After I started to workout with Jon, I did not discontinue after three months of rehab as I had planned. As of now, my son Robin and I have been working out with Jon for the past 3 years continuously. I have never ever done that in my life. Even after my second knee surgery in November of 2007, the full benefit of strength training for three years continuously became apparent in summer of 2008. By this time I could (to lose weight) walk up the hills up to four hours. I could play golf 27 holes routinely, without having the need to take a nap when I came home. And sometime I did both – walk the hills and play 27 holes of golf. One day last October I played 27 holes of golf from 8 am till 3:00 PM. Came home, rested for a couple of hours, went for a walk up the hill that lasted two hours. And it was not even a big effort. I never ever in my life had the stamina do something like that with so little effort. Not when I was 25. And now I am 61 and I can do it. How cool is that? When I told about it to some of my friends, they asked Why? I felt like Sir Edmund Hillary – “Because I could”.

In 2006 Jon introduced me to book titled “Younger next Year”. The book is written jointly by a doctor (Henry Lodge), and one of his patients (Chris Crowley). At the time of writing the book the patient - Chris Crowley is in his early seventies. Between the two of them they make a powerful and inspiring case that past the age of 50 or 60 we don’t necessarily have to lay down and accept the inevitable march of age, bad health and diminished physical capacity. The central point of the book is we can live healthy and vigorous life well into our eighties and even nineties. One particular section of the book I found most inspiring when I read it two years back. Chris Crowley described one beautiful day skiing in Aspen. He described that the night before had snowed and had perfect powder skiing condition. He joined a group of 20 something powder hounds and he skied with them continuously from 8:00 AM in the morning till 3:00 PM in the afternoon. He said he could not do that when he was 45 years of age, and he was able to do it at the age of 70 something. What’s the trick? There is no trick; you have to devote a considerable amount of time about a couple of hours a day at least six days a week doing a combination of cardio and strength training. There is no easy way of doing it. If you are in your sixties, and you want to have a physically vigorous life into your eighties and beyond, this is the price you have to pay.

I did not start out with Jon thinking about the book Younger Next Year. I hired him to help me with my knee surgery rehab. Because the improvement in my health felt good so I kept up the routine through as of now. I worked out with Jon twice a week and I walked the hills at least one hour a day five times a week. Three years of that and I have my own Eureka moment. I can play golf 27 holes for seven hours and then climb hills for two hours and I don’t feel fatigue.

I see all around me examples of people in their sixties and seventies no longer able to live a full physically vigorous life. People passing away prematurely because of all kinds of incurable disease like cancer. More than ever before I cherish every day I live in good health being able to do the physical activities I so enjoy. It is a gift of life I have to earn every day I don’t take this for granted. I hope this tale of my life explains why 2008 was a great year for me.

First mobile Blog

2009-01-07T06:53:00.000-08:00

So this is my first mobile blog from my crackberry which I'm writing from a starbucks in Malibu, ca. I'm on an hour long break between two training sessions and I'm pondering the future.

This morning I read Thomas Friedman's article regarding taxing gasoline, energy independance, modern infrastucture, education in America, ect... Usual themes from him. I read his books and I'm a big fan. What is particularly on my mind is how we in America are "dumb as we want to be," and we reward financially the people who do creative financial engineering, not necessarily those who have the PhD in engeneering. It has created a society that revolves around the almighty dollar. While financial incentives are important in society, we are somehow outsourcing our intelect for some other nations to develop.

Freidman has plenty of great things to say about the future in America and he has inspired me to help in some way. Personally, I am no scientist or expert on global warming, but I can inspire those around me to take better care of themselves and thus, help out with the health care crisis. So that is what I'm going to aspire to.
As little as it may seem, I resolve to do my part.

Great Book to read for Health and Lifestyle

2009-01-06T10:07:00.000-08:00

Younger Next Year by Chris Crowley, MD

I typically encourage my clients to read this book. It is an easy read and discusses how to eat right, take care of your self, exercise, and gives a unique perspective from both a physician and patients point of view. I have personally seen the impact this book has had on the lives of my clients and I know it can have an impact on you as well!

Let me know what you think!
Jon

Program overview

2008-12-22T07:19:00.000-08:00

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

2008-12-17T12:12:00.000-08:00

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

2008-12-16T09:16:00.000-08:00

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 -

Reduced Health Care costs
Less Sick Days
More Productive Employees
Better Employee Morale
Reduced Stress and Anxiety
Less Employee Turnover
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

2008-12-15T14:30:00.000-08:00

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

2008-12-04T10:01:00.000-08:00

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

2008-12-01T11:12:00.000-08:00

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