I was ready for my usual 4:15 am wake-up. In fact the last 3 hours of sleep consisted of waking up every 20 minutes looking at the clock, making sure I didn't oversleep. I woke up and was ready for the long day ahead. I did a little foam roll and stretch before I headed to the transition area. My body felt good. I walked over to the transition area (hotel was 1/4 mile away). I found a good spot on the bike racks and I set up my gear. Then I waited and watched all the athletes come and go. The anxiety wasn't too bad but I did have some nerves. I took off on a easy spin on my bike. This helped calm the nerves and got my body temp going. By the way, it was an usual clear morning. The stars were so bright. Could there be no fog this morning?? I got back to transition area from my warm-up on my bike and started putting on my wetsuit, then we all started our way to the ocean.
As we got to the ocean it was still dark. But as you looked to the east, there were clouds traveling in our direction. I spoke too soon. After a quick warm-up in the 53 degree water, I was ready. The first wave was supposed to be at 7:00 am. The fog quickly drove in and blanketed the beach. There was probably no more than 1/2 mile of visibility. So the start time was now postponed. We stood around talking to our friends and family. I got cold. So I took off on a couple easy running laps on the beach so I could keep the blood pumping. IT was now 8:00 am. The announcement came from the race director, "We have cancelled the swim." There were mixed emotions from the athletes but I just took the news and went with it.
So now to the unusual start of a race. We lined up in our waves at where we would have exited the water. The start would be a 1/4 mile run up to the transition area (the same run we would have done after the swim). I was pretty excited for this because running 400's is what I do best. I figured this is the one time I could lead the race! haha So the gun sounded and I took off , got into my zone and lead the entire 1/4 mile run up to the bikes. I was the first athlete in my age group on the bike course. Well my lead didn't last long. Two miles into the bike 3 athletes in my age division zoomed by me like I was biking in place. I kind of laughed and kept going. Now it was time to bike 56 miles.
The bike was fun. With the ocean in our site the entire time, the scenery could not be beat. I stayed in my zone the entire time. I was pushing but didn't let my legs burn out. At about mile 15, I had to get off my bike and fix my chain. For some reason it got stuck and I could not pedal its way out. No big deal though. I was really working on my mental game for this event. Just have a good time, stay in a zone and trust my training. Soon before you knew it I was at the 1/2 way point. I grabbed some Heed drink from a volunteer so I could refill my aero bottle and was set to finish the 2nd half. As I neared the end of the bike, I dropped my gear and started to spin out my legs. My body was feeling good. My legs were feeling tired, but good. I was ready to run. It was motivating to see my friends and family cheering me on.
In transition, I decided to take the time to reach in to my backpack and grab my cliff bar. I am so glad I did this. I needed the calories. I headed out on the run and felt good about the next 13 miles. I knew if I stayed steady, I could run in 1 hour 50 minutes or under. So I kept my pace, I stayed fueled and let all that training pay off. The run was fun. I would talk to other athletes and thank the volunteers. It took away from the pain. Speaking of pain, my feet felt like pins aand needles were sticking in them. IT felt like nerve pain on the balls of my feet. I worked through it. Soon before you knew it I was at mike 6 and then the halfway point. I was happy when I got there. I told myself to "zone out" for the next 3 miles and I did. I was quickly at mile 10 and was still feeling good, tired but good. Over the entire run, I had 5 gels, 1 bottle of gatorade/water, 5 cups of water and 3 cups of Heed. My nutrition paid off. I turned the corner and headed to the finish. The infamous run in the sand to the finish line. This year it wasn't that bad. I was ready for it and killed it. I was pretty emotional and happy when I crossed the finish line. I knew I had a good day.
2007 numbers
Bike: 3 hours
Run: 2 hours 18 minutes
2009 numbers
Bike: 2 hours 45 minutes
Run: 1 hour 50 minutes
Thank you to my wife Stephanie for putting up with all my training and being my #1 fan. Thank you to my parents, my sister Elizabeth and her daughters Julianna and Adi. Thank you to Ira, Gardner, Connor and Brian for making the trip to support and watch the race! It was awesome for them to come and cheer me on. What's next? Who knows. Rest right now and then I will figure it out.
Monday, October 26, 2009
Wednesday, September 23, 2009
A Fitness Business Journey
What It Takes – A Fitness Business Journey
BY: Justin Levine, http://www.justintrain.com/
When I first decided that I wanted to have a gym of my own, I didn’t really know what to expect. I wasn’t a business man. I was a great trainer. I had the connections, I had the clientele and I had the support. So I jumped on the tight rope. Unfortunately in business, there is no net below. Stepping into the fire, I quickly got familiar with the business ins and outs. Operating expenses, payroll, training employees, QuickBooks, profit margins, receivables, cash flow, marketing, working really long hours, etc.. The list can go on and on. Getting clients into shape was the easy part. The business side was the hard part. The one piece of advice that I was given from another business owner I knew was, “Just make more money than you spend.” Pretty simple concept right? Yes, there is some truth to that comment but it just isn’t that simple. In 3 years of being open, my business knowledge has expanded so much but I still have a long way to go.
Here is my story:
How it began
The first thing you need to do if you want to open a fitness facility is get really good at training. Don’t think you are ready if you have only been training clients for a couple of years. You need at least 5 years of training 30-40 hours a week. There is nothing better than being in the trenches. If you just know the business side of things but have no knowledge of the training, it will be very hard for you to make it. You have to have a passion for helping people change their lives! A fitness business will fail if you are not producing results. I first started training my friends in college. I would invite them to the gym to workout with me and I would devise “old school bodybuilding” routines for us to complete. I loved it! I went on to get my degree in Human Performance and Sport. When that was completed I was given an opportunity to work at Notre Dame University as a fitness facility intern. This is where I learned how to manage a fitness facility. I worked long hours and got paid very little. One of my job duties was to run students and staff through equipment orientations. I would teach them how to use the various machines around the gym. I took this job a bit further. I would sit down with them and discuss their goals and their current lifestyle habits. I then started designing individualized programs for these individuals. All of a sudden these people were getting results. Wow, it worked! Soon before you knew it, I had walk-on athletes coming to me and wanting to train with me. I began designing sport specific programs for these top level athletes. It was all done for free but I didn’t care because I loved doing it. Fitness became my life and my passion. I moved back to California (my home state) and lived in Los Angeles for 8 months. I worked at a mainstream-big box facility where I trained between 35-45 hours a week (training 35-45 hours a week is very demanding). And no it didn’t start that way. It took about 4 weeks, unpaid, of hanging out in the gym to start building my reputation. With a college degree and right out of an internship from Notre Dame, I was getting paid $9.00 a session. I would get to the gym at 5:30 am, then would take a short lunch break and then back at 3:00 and was there till 7:00 pm. Those were long days. I left that gym to come back to my hometown of Visalia. I quickly got a job at a private fitness facility. It was more my style. The atmosphere was family oriented and I had already known quite a few people there. I started with 1 client. That is right….1 CLIENT! This 13 year old kid was my prized client. I trained him like he was a professional athlete. Next thing you knew I had 2 clients, 4 clients, then a full schedule. It took about 2 months for me to build my reputation and schedule. It did not happen overnight.
Taking the Leap
I had reinvented the personal training department at this facility. Soon before you knew it my schedule was so packed that I had to give clients to other trainers. But again, it did not just happen. I was working my ass off. I remember some nights around 7:00 pm; I would be on my 12th session of the day, leaning on a piece of equipment because I was so tired. Once I had worked at this private fitness facility for 3 years, it was time to make a change. I needed more of a challenge. I was training nothing but 1 on 1 sessions, working 9-12 hour days/6 days a week and my pay had pretty much topped off. It was grueling, draining and financially tough. I had built a very solid relationship with a father of two kids I had been training for 2 years. He told me that I had “changed his kids’ lives”. He wanted to help me out. He told me that whenever I was ready to start my own gym to let him know and he would be my private investor. I was in awe. I could not believe someone would do this for me. I thought it over for sometime and continued to train. I waited about another 6 months and then decided to take him up on his offer. Again, I made a connection with another client who happened to know a commercial real estate agent. This agent had a facility he wanted me to check out. It was the one! By the way this real estate agent is now a client of mine. Another lesson to be learned, Make Connections!
I didn’t do anything right at the start. I created an unorganized budget, I had no clue about start-up costs and I did not have a business plan. Again, I knew how to train, I knew how to work with people, and I had a passion towards fitness. About 1 year into it, I finally took the time to create these things, which has helped the business tremendously. I believe in what Brian Tracy says, “Just get it done 80% and then go back and tweak. But just start!” I had about 10 clients to start out with. Before you knew it I was hiring 2 trainers to work for me because those 10 clients doubled to 20. Next thing you know a junior college softball team was training at our facility. Now we have over 70 clients and athletes and 4 trainers that are apart of California Fitness Academy.
Now that I am in the Fire
Read! Learn! Train! Read! Learn! Train! Apply! I spend most of my time training clients. That is what I love doing but when I am not doing that I am reading and learning. I have figured out that the older I get, the less I know and the more I have to learn. There is so much knowledge out there. And the crazy part is that this information is very accessible. Whether it is in a book, a video, a website or a blog, the education is out there. Here is what I am constantly reading and following on a daily basis: strengthcoach.com, alwyncosgrove.com, Thomas Plummer, Todd Durkin, Core Performance and Brian Tracy.
Owning your own business is a double edged sword. You can make your own hours but end up working all day anyways. You are your own boss but for me I am tougher on myself than any other person can be. You do not really get a set paycheck which is good and bad. Financially you can have a really good month and follow it up with a really bad month. You take responsibility for when everything is going great but you also take responsibility when something is not going right. I have so much to learn and have so much room for growth. Have I made it yet? Not to where I want to be. It is just a matter of time. This shit does not just happen overnight. I learn from the big dogs in the industry (Mike Boyle, Alwyn Cosgrove, Mark Verstegen, and Todd Durkin). These are the guys that keep me inspired and motivated to get better. I see what they have built and I want that. Would I do it again if I could? Hell Yes! To me, life would be boring without challenges.
Here is a little bit of advice for someone trying to start their own fitness business: work your ass off, do not settle for average, read everything and expect to be at your gym more than home. But GO FOR IT! If you have the determination and the want to make it happen, you will!
5 Things I would have changed if I could do it all over:
1. I should have looked for a more cost efficient building. The building I am in now is nice but too expensive. I am already trying to sub-lease it out so I can move to a more cost and space efficient building. I needed to be more patient with this process.
2. I would not get the real turf with the little black rubber pellets. This stuff is messy and annoying. My clients always complain about how it ends up everywhere at their homes. I even get some clients who accidentally swallow one or it slips into their ears. Not good! My next flooring will just be normal turf.
3. I paid too much for start-up equipment. I should of just started with necessities (dumbbells, med. Balls, bikes). I love the Keisers and power racks but I probably did not need those to start with.
4. Read more business related material. Especially Thomas Plummer, Pat Rigsby, and Ryan Lee. I should have started this right off the bat. Education is the path to a better business.
5. Meet with a business coach. Or even just a mentor who is willing to guide you along. A business coach will keep you accountable and on your toes. To me this is mandatory.
Here is a timeline of how it all happened for me:
May 2002: Graduated from New Mexico Highlands University with a degree in Human Performance and Sport
August 2002 – June 2003: Internship at Notre Dame University
BY: Justin Levine, http://www.justintrain.com/
When I first decided that I wanted to have a gym of my own, I didn’t really know what to expect. I wasn’t a business man. I was a great trainer. I had the connections, I had the clientele and I had the support. So I jumped on the tight rope. Unfortunately in business, there is no net below. Stepping into the fire, I quickly got familiar with the business ins and outs. Operating expenses, payroll, training employees, QuickBooks, profit margins, receivables, cash flow, marketing, working really long hours, etc.. The list can go on and on. Getting clients into shape was the easy part. The business side was the hard part. The one piece of advice that I was given from another business owner I knew was, “Just make more money than you spend.” Pretty simple concept right? Yes, there is some truth to that comment but it just isn’t that simple. In 3 years of being open, my business knowledge has expanded so much but I still have a long way to go.
Here is my story:
How it began
The first thing you need to do if you want to open a fitness facility is get really good at training. Don’t think you are ready if you have only been training clients for a couple of years. You need at least 5 years of training 30-40 hours a week. There is nothing better than being in the trenches. If you just know the business side of things but have no knowledge of the training, it will be very hard for you to make it. You have to have a passion for helping people change their lives! A fitness business will fail if you are not producing results. I first started training my friends in college. I would invite them to the gym to workout with me and I would devise “old school bodybuilding” routines for us to complete. I loved it! I went on to get my degree in Human Performance and Sport. When that was completed I was given an opportunity to work at Notre Dame University as a fitness facility intern. This is where I learned how to manage a fitness facility. I worked long hours and got paid very little. One of my job duties was to run students and staff through equipment orientations. I would teach them how to use the various machines around the gym. I took this job a bit further. I would sit down with them and discuss their goals and their current lifestyle habits. I then started designing individualized programs for these individuals. All of a sudden these people were getting results. Wow, it worked! Soon before you knew it, I had walk-on athletes coming to me and wanting to train with me. I began designing sport specific programs for these top level athletes. It was all done for free but I didn’t care because I loved doing it. Fitness became my life and my passion. I moved back to California (my home state) and lived in Los Angeles for 8 months. I worked at a mainstream-big box facility where I trained between 35-45 hours a week (training 35-45 hours a week is very demanding). And no it didn’t start that way. It took about 4 weeks, unpaid, of hanging out in the gym to start building my reputation. With a college degree and right out of an internship from Notre Dame, I was getting paid $9.00 a session. I would get to the gym at 5:30 am, then would take a short lunch break and then back at 3:00 and was there till 7:00 pm. Those were long days. I left that gym to come back to my hometown of Visalia. I quickly got a job at a private fitness facility. It was more my style. The atmosphere was family oriented and I had already known quite a few people there. I started with 1 client. That is right….1 CLIENT! This 13 year old kid was my prized client. I trained him like he was a professional athlete. Next thing you knew I had 2 clients, 4 clients, then a full schedule. It took about 2 months for me to build my reputation and schedule. It did not happen overnight.
Taking the Leap
I had reinvented the personal training department at this facility. Soon before you knew it my schedule was so packed that I had to give clients to other trainers. But again, it did not just happen. I was working my ass off. I remember some nights around 7:00 pm; I would be on my 12th session of the day, leaning on a piece of equipment because I was so tired. Once I had worked at this private fitness facility for 3 years, it was time to make a change. I needed more of a challenge. I was training nothing but 1 on 1 sessions, working 9-12 hour days/6 days a week and my pay had pretty much topped off. It was grueling, draining and financially tough. I had built a very solid relationship with a father of two kids I had been training for 2 years. He told me that I had “changed his kids’ lives”. He wanted to help me out. He told me that whenever I was ready to start my own gym to let him know and he would be my private investor. I was in awe. I could not believe someone would do this for me. I thought it over for sometime and continued to train. I waited about another 6 months and then decided to take him up on his offer. Again, I made a connection with another client who happened to know a commercial real estate agent. This agent had a facility he wanted me to check out. It was the one! By the way this real estate agent is now a client of mine. Another lesson to be learned, Make Connections!
I didn’t do anything right at the start. I created an unorganized budget, I had no clue about start-up costs and I did not have a business plan. Again, I knew how to train, I knew how to work with people, and I had a passion towards fitness. About 1 year into it, I finally took the time to create these things, which has helped the business tremendously. I believe in what Brian Tracy says, “Just get it done 80% and then go back and tweak. But just start!” I had about 10 clients to start out with. Before you knew it I was hiring 2 trainers to work for me because those 10 clients doubled to 20. Next thing you know a junior college softball team was training at our facility. Now we have over 70 clients and athletes and 4 trainers that are apart of California Fitness Academy.
Now that I am in the Fire
Read! Learn! Train! Read! Learn! Train! Apply! I spend most of my time training clients. That is what I love doing but when I am not doing that I am reading and learning. I have figured out that the older I get, the less I know and the more I have to learn. There is so much knowledge out there. And the crazy part is that this information is very accessible. Whether it is in a book, a video, a website or a blog, the education is out there. Here is what I am constantly reading and following on a daily basis: strengthcoach.com, alwyncosgrove.com, Thomas Plummer, Todd Durkin, Core Performance and Brian Tracy.
Owning your own business is a double edged sword. You can make your own hours but end up working all day anyways. You are your own boss but for me I am tougher on myself than any other person can be. You do not really get a set paycheck which is good and bad. Financially you can have a really good month and follow it up with a really bad month. You take responsibility for when everything is going great but you also take responsibility when something is not going right. I have so much to learn and have so much room for growth. Have I made it yet? Not to where I want to be. It is just a matter of time. This shit does not just happen overnight. I learn from the big dogs in the industry (Mike Boyle, Alwyn Cosgrove, Mark Verstegen, and Todd Durkin). These are the guys that keep me inspired and motivated to get better. I see what they have built and I want that. Would I do it again if I could? Hell Yes! To me, life would be boring without challenges.
Here is a little bit of advice for someone trying to start their own fitness business: work your ass off, do not settle for average, read everything and expect to be at your gym more than home. But GO FOR IT! If you have the determination and the want to make it happen, you will!
5 Things I would have changed if I could do it all over:
1. I should have looked for a more cost efficient building. The building I am in now is nice but too expensive. I am already trying to sub-lease it out so I can move to a more cost and space efficient building. I needed to be more patient with this process.
2. I would not get the real turf with the little black rubber pellets. This stuff is messy and annoying. My clients always complain about how it ends up everywhere at their homes. I even get some clients who accidentally swallow one or it slips into their ears. Not good! My next flooring will just be normal turf.
3. I paid too much for start-up equipment. I should of just started with necessities (dumbbells, med. Balls, bikes). I love the Keisers and power racks but I probably did not need those to start with.
4. Read more business related material. Especially Thomas Plummer, Pat Rigsby, and Ryan Lee. I should have started this right off the bat. Education is the path to a better business.
5. Meet with a business coach. Or even just a mentor who is willing to guide you along. A business coach will keep you accountable and on your toes. To me this is mandatory.
Here is a timeline of how it all happened for me:
May 2002: Graduated from New Mexico Highlands University with a degree in Human Performance and Sport
August 2002 – June 2003: Internship at Notre Dame University
June 2003 – January 2004: Los Angeles – trained at big box facility
January 2004 – April 2006: Trained at private fitness facility
January 2006: Made the decision to start looking for a possible building (I was still an independent trainer at private facility)
April 2006: Found a building; went through all the city permits and signed the lease.
June 2006: Started construction and started moving in within 3 weeks.
July 2006: Laid the flooring (turf) and began training athletes without any equipment.
Middle July 2006: Received equipment and officially opened doors August 2006.
For more information, please visit http://www.justintrain.com/ or you can email Justin
anytime at justinlevine03@hotmail.com.
Thursday, August 27, 2009
Fitness/Nutrition Mistakes to Avoid
Fitness and Nutrition Mistakes to Avoid
The fitness industry is full of myths, misinformed information and gimmicky programs that people buy into on a daily basis. From P90X to the NutriSystem diet, these gimmicky programs get people to buy into a short term approach to fitness. These systems are great if you stick to them but just like any fad, most individuals fall into the trap of yo-yoing their way through these different programs. Fitness NEEDS TO BECOME PART OF YOUR LIFE! This is not a short term project that you just do for a few weeks or months. It needs to become who you are as a person if you truly want to feel good, stay away from deadly diseases, and take advantage of everything around you.
Here are a few fitness and nutrition mistakes people are making on a daily basis:
1. Fad Diets. Ok, diets might work in the short term but who wants to count points or eat boxed foods the rest of their life? No one! You need to change the way you eat. Learn to make healthy choices when you go out to eat, learn how to grocery shop and learn how to cook healthy. I like this quote when it comes to nutrition: “Fail to plan, plan to fail.” So if you do not have your refrigerator and cupboards stocked with good, healthy and fresh foods, you will not make healthy decisions. If you do not prepare your snacks and lunch before you head out for your day you are more likely to make a bad choice throughout the day. So learn to make the change and be healthy all the time. A diet might jumpstart your fitness regimen but slowly get off of it and live the healthy way.
2. Crunches are good for your abdominals. “Repetitive flexion, extension, and rotation of the lower spine puts tremendous pressure and force on the low back skeletal area,” says Dr. Stuart McGill, a low back specialist from the University of Waterloo in Canada. If you continue to bust out hundreds of crunches a day, do not be surprised if one day you blow out a low back disc. The “core” region of your body integrates from your thighs to your rib cage and everything in between. You should not perform exercises that isolate just your abdominals. You need to build a strong core structure by firing your entire torso region together. Side planks, front planks and bridging are all great exercises that produce stability throughout the torso.
3. Long slow distance training for fat loss. You see this at every gym you walk into. People on the treadmill, bike or elliptical going at a slow to moderate pace for 45-70 minutes thinking they need to be in a “fat burning” zone so they can lose weight. Well this is not the answer for fat loss. You might lose some weight at first and see some results but you will plateau fast. Now if your goal is to complete an endurance event (triathlon, cycling or marathon) then yes, you need this type of training and that is a whole article in itself. But keep that as your goal, not weight loss. Interval training is the way to go if you want to see rapid fat loss. An interval is when you work for a specific amount of time and that work is followed by a short rest. You can use any piece of cardio equipment for this protocol. Try performing 20 intervals where you work for 20 seconds and then rest for 40 seconds (make sure to warm-up properly before starting this workout). You need to push yourself during these types of workouts. The intensity needs to be high but know the intensity and level you need to be at.
4. Buying into fitness infer commercials. Again, like diets, these programs are not a long term approach. How can you miraculous change your body in 90 days? I hate to break it to you, but it just doesn’t work like that. Unless you plan on working out 2 hours a day and eat perfect, it doesn’t happen that fast. “If a program seems too gimmicky to be true, then it probably will not be the answer,” says Mike Boyle, internationally known strength coach. It seems that every time I turn on the T.V. there is some type of gimmicky product being advertised. The “bender ball”, “slendertone”, “hip hop abs”, or P90X. These programs might get you motivated and get you active but they will never last more than 6 months. Plus, they might even be bad on your body. Put exercise into your schedule. Make it a lifestyle habit and watch your life soar.
If you want a fit and healthy lifestyle it needs to be just that, a lifestyle. Ingrain these principles that were discussed into your daily schedule and you will see the benefits. Fitness is for everyone! So go out and make it happen and get active!
For more information, contact Justin at justinlevine03@hotmail.com.
The fitness industry is full of myths, misinformed information and gimmicky programs that people buy into on a daily basis. From P90X to the NutriSystem diet, these gimmicky programs get people to buy into a short term approach to fitness. These systems are great if you stick to them but just like any fad, most individuals fall into the trap of yo-yoing their way through these different programs. Fitness NEEDS TO BECOME PART OF YOUR LIFE! This is not a short term project that you just do for a few weeks or months. It needs to become who you are as a person if you truly want to feel good, stay away from deadly diseases, and take advantage of everything around you.
Here are a few fitness and nutrition mistakes people are making on a daily basis:
1. Fad Diets. Ok, diets might work in the short term but who wants to count points or eat boxed foods the rest of their life? No one! You need to change the way you eat. Learn to make healthy choices when you go out to eat, learn how to grocery shop and learn how to cook healthy. I like this quote when it comes to nutrition: “Fail to plan, plan to fail.” So if you do not have your refrigerator and cupboards stocked with good, healthy and fresh foods, you will not make healthy decisions. If you do not prepare your snacks and lunch before you head out for your day you are more likely to make a bad choice throughout the day. So learn to make the change and be healthy all the time. A diet might jumpstart your fitness regimen but slowly get off of it and live the healthy way.
2. Crunches are good for your abdominals. “Repetitive flexion, extension, and rotation of the lower spine puts tremendous pressure and force on the low back skeletal area,” says Dr. Stuart McGill, a low back specialist from the University of Waterloo in Canada. If you continue to bust out hundreds of crunches a day, do not be surprised if one day you blow out a low back disc. The “core” region of your body integrates from your thighs to your rib cage and everything in between. You should not perform exercises that isolate just your abdominals. You need to build a strong core structure by firing your entire torso region together. Side planks, front planks and bridging are all great exercises that produce stability throughout the torso.
3. Long slow distance training for fat loss. You see this at every gym you walk into. People on the treadmill, bike or elliptical going at a slow to moderate pace for 45-70 minutes thinking they need to be in a “fat burning” zone so they can lose weight. Well this is not the answer for fat loss. You might lose some weight at first and see some results but you will plateau fast. Now if your goal is to complete an endurance event (triathlon, cycling or marathon) then yes, you need this type of training and that is a whole article in itself. But keep that as your goal, not weight loss. Interval training is the way to go if you want to see rapid fat loss. An interval is when you work for a specific amount of time and that work is followed by a short rest. You can use any piece of cardio equipment for this protocol. Try performing 20 intervals where you work for 20 seconds and then rest for 40 seconds (make sure to warm-up properly before starting this workout). You need to push yourself during these types of workouts. The intensity needs to be high but know the intensity and level you need to be at.
4. Buying into fitness infer commercials. Again, like diets, these programs are not a long term approach. How can you miraculous change your body in 90 days? I hate to break it to you, but it just doesn’t work like that. Unless you plan on working out 2 hours a day and eat perfect, it doesn’t happen that fast. “If a program seems too gimmicky to be true, then it probably will not be the answer,” says Mike Boyle, internationally known strength coach. It seems that every time I turn on the T.V. there is some type of gimmicky product being advertised. The “bender ball”, “slendertone”, “hip hop abs”, or P90X. These programs might get you motivated and get you active but they will never last more than 6 months. Plus, they might even be bad on your body. Put exercise into your schedule. Make it a lifestyle habit and watch your life soar.
If you want a fit and healthy lifestyle it needs to be just that, a lifestyle. Ingrain these principles that were discussed into your daily schedule and you will see the benefits. Fitness is for everyone! So go out and make it happen and get active!
For more information, contact Justin at justinlevine03@hotmail.com.
Friday, August 7, 2009
A great read!
I read this article by Todd Durkin and it instantly hit the spot! Talk about firing you up. Whether you are in the fitness industry or any industry for that matter, you can take these things and use them to GET BETTER! Isn't that your goal everyday? I know it is for me. Not just a few days a week, EVERYDAY! Enjoy this great read from Todd Durkin....
Nothing bothers me more than poor body language during a training session. Drinking or eating during a session, sitting down while someone is doing floor work, crossing your arms when a client is grunting through his/her last few reps of a grueling workout, or just not having the positive energy to deliver an experience that is memorable. These things make me sick to my stomach. The more trainers that I speak with around the country and the more business managers and owners I speak with, the more I realize we have a problem in this field with some trainers that just don’t “bring it” every day. Here is the deal: If you aren’t bringing it every day, do yourself a favor, do your clients a favor, and do your business a favor, try a different business. Right now, our country faces one of the greatest challenges we’ve seen in a long-time. We’re experiencing a depressed economy, foreclosures, bankruptcies, lay-offs, and a ton of trickle-down stress that can negatively affect relationships, mental health, and physical health. There is so much negativity out there that it can be downright depressing. Do not let this be you and do not let it affect you! We need to step up our game and YOU be the one that is a “game changer.” In the name of this industry, we all need to feed off each other and be a beacon of light that infiltrates energy, positive attitudes, and a “Can Do” belief that anything is possible to our clients and our teammates. Walt Disney says, “Everything speaks.” What you wear, what you say, your body language, your energy, your session, the music, the cleanliness, the colors, the smell, the service, and the experience that you deliver all tell a story. What is your story What area(s) can you improve on to keep bringing IT every day My friends, training is not just a job—it’s a calling. If training is just a job that you show up for and count your hours and your pay-check, you are definitely in the wrong field. As passionate, motivated trainers that are looking to get to the next level, here is what we need to do our job…and do it BETTER: · Work harder. Sorry, there are no short-cuts to success. If you want to be a great trainer, it’s probably going to be harder than you think. Attending conferences, constantly reading, always learning, and doing things way beyond the hours you are being paid are all the price you pay to be a standout. · Be enthusiastic. John Wooden says that if you want to be successful, you must be “hard-working and enthusiastic.” This starts with a friendly greeting when the client walks in the door, keeping your energy up during the day, being engaged with your clients at all times, being an attentive listener, making your clients smile, and simply being excited about even just small accomplishments your clients achieve. · Deliver great customer service skills. Trainers, we need to step it up here. You can be a great trainer, but if you are not sound with your customer service, you will be stuck in constant mediocrity. Calling people by their names, answering the phone by the 3rd ring, stopping and sincerely thanking your clients, writing them notes, or sending them occasional gifts or tokens of appreciation goes such a long way. I was recently at a Thomas Plummer event and he said something fantastic: “Welcome to my house, these are my guests, I expect you to treat them with respect and to dress for them professionally.” He went on to say, “If you don’t abide by this, you should be fired. While employees may be replaceable, guests are NOT!” · Thank your clients. I will say it again. Be sure to thank your clients and let them know you appreciate their business. Your clients are very savvy how and where they spend their money and they choose to spend it with you. What are you doing to keep them from going somewhere else · Dress to impress. Do you dress professionally Are your shoes clean Are you nicely groomed Do you look like the true professional that you really are · Body Language that speaks. Are you in the game Do you lean in when speaking Do you lean in when listening Are your eyes ALWAYS on your clients There is NOTHING more important than your client when you are with them. Show it!!!!!!!! · Do something…for someone else. Try being a “servant” everyday. Be a servant to your clients, to your employees, and to your employers. When you come to the game with an attitude to give and to serve, it pays big dividends. · Embrace criticism. That’s right. Feedback is the breakfast of champions. Ask your clients what you can do to better assist them; ask your boss how you can do a better job as an employee; ask your employees what you can do to be a better boss. Either way, embrace the feedback and be open and willing to improve based on what you hear. · Bring the ENERGY. This is what it’s all about. Everything you do creates an energy. People come to you or your business for the energy you provide. I liken it to a light-house. If your “light” shines bright, many ships will sail towards you. If you are dark, quiet, and “a-drift”, no one will ever find you. Light it up and shine bright! · If you want more money…work harder. Why is it that people feel “entitled” today Whether it be clients, employers, or employees, people often feel “entitled” to more money, more success, more this or more that. I don’t get it. Nothing replaces hard-work, going above and beyond, and creating your own success. It’s the extra work, the extra effort, and the “And Then Some” attitude that will ultimately lead you to greater compensation opportunities. But the bottom line is that you must work for it. The attitude should not be “I expect more money and then I will work harder.” It should be, “I will work harder and then I can expect more opportunities to earn money.” · Create the experience. I love this statement for training businesses, “We are the best part of your day every day!” If you do the little things it takes to be successful and really focus on creating a great experience, success will be created. I can promise you this, if you can do these aforementioned items (10 items + 1 extra!), you WILL create more success as a trainer. This will result in better results for your clients, your business will improve, and the overall experience for your clients will improve. At Fitness Quest 10, I always say to our staff that we need to be an “island in a sea of depression.” What I mean by this is that I want our clients to know that they can always come to us for a consistent experience that delivers a positive energy, a great session, and a home away from home. I want our business to be the “best part of your day every day.” What is it that you want If you continue to focus on getting 1% better every day in all that you do, pretty soon, you will be not only a darned good trainer, you will be a great business and you will create profound results and experiences.
Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences world-wide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-winning Ezine newsletter, the “TD TIMES”, at www.FitnessQuest10.com or www.ToddDurkin.com.
Do Your Job…Better! 10 Ways to Add LIFE to Your Client &
Your Career By Todd Durkin, MA, CSCS
Nothing bothers me more than poor body language during a training session. Drinking or eating during a session, sitting down while someone is doing floor work, crossing your arms when a client is grunting through his/her last few reps of a grueling workout, or just not having the positive energy to deliver an experience that is memorable. These things make me sick to my stomach. The more trainers that I speak with around the country and the more business managers and owners I speak with, the more I realize we have a problem in this field with some trainers that just don’t “bring it” every day. Here is the deal: If you aren’t bringing it every day, do yourself a favor, do your clients a favor, and do your business a favor, try a different business. Right now, our country faces one of the greatest challenges we’ve seen in a long-time. We’re experiencing a depressed economy, foreclosures, bankruptcies, lay-offs, and a ton of trickle-down stress that can negatively affect relationships, mental health, and physical health. There is so much negativity out there that it can be downright depressing. Do not let this be you and do not let it affect you! We need to step up our game and YOU be the one that is a “game changer.” In the name of this industry, we all need to feed off each other and be a beacon of light that infiltrates energy, positive attitudes, and a “Can Do” belief that anything is possible to our clients and our teammates. Walt Disney says, “Everything speaks.” What you wear, what you say, your body language, your energy, your session, the music, the cleanliness, the colors, the smell, the service, and the experience that you deliver all tell a story. What is your story What area(s) can you improve on to keep bringing IT every day My friends, training is not just a job—it’s a calling. If training is just a job that you show up for and count your hours and your pay-check, you are definitely in the wrong field. As passionate, motivated trainers that are looking to get to the next level, here is what we need to do our job…and do it BETTER: · Work harder. Sorry, there are no short-cuts to success. If you want to be a great trainer, it’s probably going to be harder than you think. Attending conferences, constantly reading, always learning, and doing things way beyond the hours you are being paid are all the price you pay to be a standout. · Be enthusiastic. John Wooden says that if you want to be successful, you must be “hard-working and enthusiastic.” This starts with a friendly greeting when the client walks in the door, keeping your energy up during the day, being engaged with your clients at all times, being an attentive listener, making your clients smile, and simply being excited about even just small accomplishments your clients achieve. · Deliver great customer service skills. Trainers, we need to step it up here. You can be a great trainer, but if you are not sound with your customer service, you will be stuck in constant mediocrity. Calling people by their names, answering the phone by the 3rd ring, stopping and sincerely thanking your clients, writing them notes, or sending them occasional gifts or tokens of appreciation goes such a long way. I was recently at a Thomas Plummer event and he said something fantastic: “Welcome to my house, these are my guests, I expect you to treat them with respect and to dress for them professionally.” He went on to say, “If you don’t abide by this, you should be fired. While employees may be replaceable, guests are NOT!” · Thank your clients. I will say it again. Be sure to thank your clients and let them know you appreciate their business. Your clients are very savvy how and where they spend their money and they choose to spend it with you. What are you doing to keep them from going somewhere else · Dress to impress. Do you dress professionally Are your shoes clean Are you nicely groomed Do you look like the true professional that you really are · Body Language that speaks. Are you in the game Do you lean in when speaking Do you lean in when listening Are your eyes ALWAYS on your clients There is NOTHING more important than your client when you are with them. Show it!!!!!!!! · Do something…for someone else. Try being a “servant” everyday. Be a servant to your clients, to your employees, and to your employers. When you come to the game with an attitude to give and to serve, it pays big dividends. · Embrace criticism. That’s right. Feedback is the breakfast of champions. Ask your clients what you can do to better assist them; ask your boss how you can do a better job as an employee; ask your employees what you can do to be a better boss. Either way, embrace the feedback and be open and willing to improve based on what you hear. · Bring the ENERGY. This is what it’s all about. Everything you do creates an energy. People come to you or your business for the energy you provide. I liken it to a light-house. If your “light” shines bright, many ships will sail towards you. If you are dark, quiet, and “a-drift”, no one will ever find you. Light it up and shine bright! · If you want more money…work harder. Why is it that people feel “entitled” today Whether it be clients, employers, or employees, people often feel “entitled” to more money, more success, more this or more that. I don’t get it. Nothing replaces hard-work, going above and beyond, and creating your own success. It’s the extra work, the extra effort, and the “And Then Some” attitude that will ultimately lead you to greater compensation opportunities. But the bottom line is that you must work for it. The attitude should not be “I expect more money and then I will work harder.” It should be, “I will work harder and then I can expect more opportunities to earn money.” · Create the experience. I love this statement for training businesses, “We are the best part of your day every day!” If you do the little things it takes to be successful and really focus on creating a great experience, success will be created. I can promise you this, if you can do these aforementioned items (10 items + 1 extra!), you WILL create more success as a trainer. This will result in better results for your clients, your business will improve, and the overall experience for your clients will improve. At Fitness Quest 10, I always say to our staff that we need to be an “island in a sea of depression.” What I mean by this is that I want our clients to know that they can always come to us for a consistent experience that delivers a positive energy, a great session, and a home away from home. I want our business to be the “best part of your day every day.” What is it that you want If you continue to focus on getting 1% better every day in all that you do, pretty soon, you will be not only a darned good trainer, you will be a great business and you will create profound results and experiences.
Todd Durkin, MA, CSCS, is a personal trainer & massage therapist who motivates, educates, and inspires people world-wide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team focuses on personal training, massage therapy, Pilates, yoga, and nutrition to help transform people’s bodies, minds, and spirits. Todd trains dozens of NFL & MLB baseball athletes and provides motivational talks and programs to companies and conferences world-wide. Additionally, Todd is the Head of the Under Armour Performance Training Council. He has appeared in 60 Minutes and been featured in Sports Illustrated, Business Week, Prevention, ESPN the Magazine, Self, Shape, and the NY Times and Washington Post. You can sign up for his FREE award-winning Ezine newsletter, the “TD TIMES”, at www.FitnessQuest10.com or www.ToddDurkin.com.
Monday, July 27, 2009
DO NOT EVER DO THIS!
First watch this video of MMA athlete, BJ Penn "doing abs".....
http://www.youtube.com/watch?v=TXfjg-lCCx4
I can not believe a top notch athlete like BJ Penn does not hire a trainer that knows about correct training. This exercise shown is RIDICULOUS! Do not every perform this movement (unless you want serious back pain).
It brings up some great points so we can at least learn from something so erratic like this....
http://www.youtube.com/watch?v=TXfjg-lCCx4
I can not believe a top notch athlete like BJ Penn does not hire a trainer that knows about correct training. This exercise shown is RIDICULOUS! Do not every perform this movement (unless you want serious back pain).
It brings up some great points so we can at least learn from something so erratic like this....
- If you want to work your "abs" learn exercises to keep your lower spine stable and stiff (planks and side planks are great!). If you want to see your abs, change your diet (eat lots of fruits and vegetables, lean proteins at every meal, good quality fats and drink water all day). If you want more power in your core, buy a medicine ball and perform slams. Remember the "core" of your body is from your thighs all the way up to your rib cage and everything in between. Crunches are a waist of time (NO pun intended). Excessive rotation movements like the one in the video is a remedy for low back pain. Be smart and efficient with your training.
- BJ Penn is a great MMA fighter. He is good at what he does because he was born with a top notch skill. BJ Penn can do pilates and yoga all day and he will still be a great fighter. Imagine what he could do if he had a good program design. Look at George St. Pierre. This guy is a specimen. He was born with a talent and trains the correct way (trainer is Jon Chaimberg). He is the most explosive MMA fighter, pound for pound. Same thing with a Terrel Owens or a Reggie Bush. They are who they are because they were born with unbelievable athletic skills. They could be on any training program and still be great at their sport. Do not expect to look like Terrel Owens by just pushing some bands around (this is what he is shown doing when training). Most "regular" people need a structured program design to get in great athletic conditioned. Being random with your workouts is not the recipe for results. You need proper progression and structure so you can continue your improvement. Here is what we do at CFA:
- Foam Roll/Soft Tissue Work - 8 minutes
- Active Stretch/Activation/Dynamic warm-up - 12 minutes
- Power/core/shoulder pre-hab - 10 minutes
- Strength Tri-Sets or quad sets - 15 minutes
- Interval Conditioning - 10 minutes
- Cool down stretch - 5 minutes
Total: 60 minutes
3. Lastly, do not go to youtube to learn how to train. Yes, I have videos on youtube that can teach you some proper ways to train. But there are so many other training videos on their that are B.S.. If you want to learn how to train the right way, check out these websites: www.strengthcoach.com, www.coreperformance.com, www.justintrain.com (yes that is mine), http://impactpt.blogspot.com/ (Dewey Nielsen's blog), and www.alwyncosgrove.com.
Tuesday, July 14, 2009
CFA Newsletter
California Fitness Academy’s
Email Newsletter
Motivation
Do you really want results? Do you really want to get in the best shape of your life? Do you really want to reach your peak performance? Do you want more energy? Do you want to be healthy and full of vitality? If you answered yes to these questions, then what are you willing to do to reach your goals? It is easy to make big statements and confess what you want. But the big question is, “what are you willing to sacrifice and do to accomplish your goals?” It is not easy to get to the next level. It takes discipline, a strong work ethic, determination, passion, and drive. You have to be disciplined to eat the correct foods and get your workouts in. You have to be willing to work hard so you can get to the next level. You must be determined so you can continue striving forward. You need a passion and a love to better yourself and always self improve. And you must have a consistent drive to move forward in a positive manner. Learn from your mistakes. When you cross a speed bump, what will you do to get over that hump? Life is what you make it. You can either lie down and be average or you can continually strive to be your best. Success will not just knock on your door. You will need to go out and make it happen and work your butt off. Write your goals down on paper and then show them to somebody so you can be held accountable. It is your choice to make it a great day!
Workout of the Day:
Dynamic Warm-up
-Birdog x 8/side
-Leg swings x 8/leg
-Deep Squat/Hamstring stretch x 4
-Lunge/Elbow to instep x 4/side
-Knee raise pulls x 5/side
-Straight leg kicks x 10/leg
-2 x 10 jumping jacks
-2 x lateral shuffles x 10 yards
-2 x tempo runs x 10 yards
Strength Work
1A: Split Squat x 8/leg
1B: Perfect Push-up x technical failure
1C: Front Plank Hold x 20 seconds
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times
2A: Stability ball leg curls x 8
2B: Inverted Rows x technical failure
2C: Side Plank holds x 20 seconds/side
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times
Interval Conditioning
10 sets of 20 seconds hard/40 seconds easy
*pick a pace that you are physically capable of performing (fast walk, jog, or sprint)
Sample Meal Day for Fat Loss
Meal One
3 egg whites, 1 whole egg3 slices of turkey breast meat½ red bell pepper and handful of mushroomsEmail Newsletter
Motivation
Do you really want results? Do you really want to get in the best shape of your life? Do you really want to reach your peak performance? Do you want more energy? Do you want to be healthy and full of vitality? If you answered yes to these questions, then what are you willing to do to reach your goals? It is easy to make big statements and confess what you want. But the big question is, “what are you willing to sacrifice and do to accomplish your goals?” It is not easy to get to the next level. It takes discipline, a strong work ethic, determination, passion, and drive. You have to be disciplined to eat the correct foods and get your workouts in. You have to be willing to work hard so you can get to the next level. You must be determined so you can continue striving forward. You need a passion and a love to better yourself and always self improve. And you must have a consistent drive to move forward in a positive manner. Learn from your mistakes. When you cross a speed bump, what will you do to get over that hump? Life is what you make it. You can either lie down and be average or you can continually strive to be your best. Success will not just knock on your door. You will need to go out and make it happen and work your butt off. Write your goals down on paper and then show them to somebody so you can be held accountable. It is your choice to make it a great day!
Workout of the Day:
Dynamic Warm-up
-Birdog x 8/side
-Leg swings x 8/leg
-Deep Squat/Hamstring stretch x 4
-Lunge/Elbow to instep x 4/side
-Knee raise pulls x 5/side
-Straight leg kicks x 10/leg
-2 x 10 jumping jacks
-2 x lateral shuffles x 10 yards
-2 x tempo runs x 10 yards
Strength Work
1A: Split Squat x 8/leg
1B: Perfect Push-up x technical failure
1C: Front Plank Hold x 20 seconds
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times
2A: Stability ball leg curls x 8
2B: Inverted Rows x technical failure
2C: Side Plank holds x 20 seconds/side
*Complete these exercises one after the other, rest 60 seconds after each set and repeat 3 times
Interval Conditioning
10 sets of 20 seconds hard/40 seconds easy
*pick a pace that you are physically capable of performing (fast walk, jog, or sprint)
Sample Meal Day for Fat Loss
Meal One
Meal Two
Protein Shake (make this a low carb shake)
1 piece of fruit
Meal Three
4-8oz lean protein (e.g. chicken, turkey )1 large green salad with 1-2 servings green vegetables
Meal Four
½ cup of cottage cheese
1 piece of fruit
Meal Five
4-8oz protein (e.g. lean red meat, fish, or chicken)2 servings vegetables
Meal Six
Protein shake ( make this a low carb shake)
*Healthy eating is how you will reach ultimate fitness goals
*You must eat clean in order to change physically
*Alcohol must be limited if you want to change your body composition
*You need good lean protein sources at every meal
*A multivitamin, vitamin C and fish oil should be taken daily to enhance your nutrient intake
California Fitness Academy specializes in:
· Private Group Training
· Fat Loss Conditioning
· Sports Specific Training
· Healthy Nutrition Education
If you need some guidance in starting a fitness program or need a push to get out of your plateau, come try one of our fitness classes for free. You will be on your way to getting in the BEST SHAPE OF YOUR LIFE!!
“If you think you can or think you can’t…..you are going to be right.”
Thursday, July 9, 2009
Fitness for the "Masters Athlete"
Yesterday I spoke to the Visalia Rotary club. My topic was fitness for the masters athlete. Here is an outline of what I discussed:
Daily Training Concepts:
-Joint Mobility/Muscle Flexibility/Posture - #1
-Core Stability (NO CRUNCHES!)
-Power and explosiveness
-Functional strength training
-Specific Conditioning
-Soft Tissue/recovery techniques
-Nutritional Strategies
Mobility/Flexibility/Posture - VERY IMPORTANT
-Re-establish proper range of motion
-Daily corrective exercises that will enhance mobility, flexibility and posture
-“One day of mobility work for every decade you have been alive” Mike Robertson, Robertson Training Systems
-This portion can take as little as 10 minutes a day; put in the time to feel better!
Core Stability/Strength
-NO MORE CRUNCHING!
-“Build stability and stiffness in the lower spine; stay away from flexion, extension, and rotation at the lower spine”
Dr. Stuart McGill, Low Back Specialist
-Assist in creating good postural habits
-“But I have back pain…”
Your back is strong, your hips are weak, causing compensation which leads to back pain
Power Training
-“Masters athletes lose power at roughly twice the rate as they lose strength”
Mike Boyle, S & C coach at Boston University
-Muscle power decreases by 3.5%/year after 35 if we do nothing about it
-Types of power training include: med. balls, controlled jumping, sprint work, etc.
Functional Strength Training
-There is a 10% decline in muscle mass between 25-50; 45% decline by age 80 (7 lbs. of muscle/decade)
-Your strength will go fast if you do nothing about it; must continue to work on strength to maintain and even increase
Conditioning
-No Long Slow Distance “cardio” training (unless your goal is to complete an endurance event)
-Perform Specific Intervals (bodyweight circuits, run sprints, bike sprints, tempo running)
-Know the volume and intensity you need to be at (individualized for each person)
-Be efficient and work hard
Recovery Techniques
-As you “progress” through life, it takes your body longer to recover; no longer in your 20’s anymore; be smart with your training
-Are you eating the right foods and drinking plenty of water?
-Are you getting enough sleep?
-Limit your alcohol intake. Especially on workout nights.
-Do you train everyday? If yes, make sure you are not overdoing it.
-Are you working on mobility/flexibility consistently?
-Overtraining leads to injury and lack of motivation and “My body hurts”
-Buy a foam roll and use it daily; it will become your best friend
Putting it all Together
-Fitness is mandatory; It will increase your longevity, your vitality and your energy
-Mobility/Flexibility is #1 priority – “Let’s start waking up feeling great…not in pain.”
-Make it a lifestyle….healthy living is a life long journey one day at a time
-Eat healthy 85% of the time
-HAVE FUN! ENJOY WHAT YOU DO! STAY ACTIVE!
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