Portrait of a Winner

Here's a documentary tracing my client Kevin Johnson's path to the Overall Winner's award at the 2012 NPC Kentucky Bodybuilding Championships.

I have a bit part in the film, with an interview starting at 6:19.

http://www.youtube.com/watch?v=tI1HaM7LMvU&feature=youtu.be

And The Winner Is......

Congratulations to my client, Kevin Johnson, who won the Lightheavyweight class and Overall title at the 2012 NPC Kentucky Bodybuilding Championships last Saturday.  Kevin had complete faith in me and never deviated from the plan. I couldn't be a prouder coach!

Four Unique Clients; Four Unique Solutions

I'm sometimes asked what kind of clients I work with and how I help them achieve their fitness goals.

To answer that question, I want to showcase four of my newest clients.  These four case stories typify the results my clients attain if they dedicate themselves to the program.


SHANNON
Shannon hired me at the end of January with the goal of adding muscle to her very small frame.  At just 102 pounds, Shannon was thin and described herself as "mushy."  I could see she fit the description of "skinny-fat," and indeed, a nine-site caliper assessment showed that her bodyfat was 32.5%.  That's close to being clinically obese!  I realize that many people have trouble understanding how a 102-pound person can be described as obese, but it's quite common in our over-fat,  under-muscled society.  You don't have to have a big, protruding belly to be fat.

Shannon was already eating mostly healthy foods, but in bird-like quantities. I needed to increase her protein and calories in order to for her to put on muscle. I designed an eating plan for her based on the foods she was already eating, but with a few hundred more calories per day. And the calories increased even more as her weight gains plateaued.  We're looking for very small weekly weight gains...about 1/4 pound per week, roughly.  I've seen some muscle-gain plans that ask for weight gains of 1-2 pounds weekly.  Muscle doesn't accrue that fast, so gaining that much weight that quickly for several months is a sure way to make yourself fat.

I put her on a simple, old-school bodybuilding-oriented program --- full-body workouts performed three times a week, with an emphasis on increasing her strength in basic, compound movements (Bench press, squats, rows, etc.).  None of this one-or-two bodyparts a day, 6-days-a-week-in-the-gym nonsense I see other skinny beginners advised to do.  That's an advanced bodybuilder's fine-tuning program, and even for them it's often not the best way to get results.

Anyway....

After three-and-a-half months, Shannon now weighs 107.4 pounds.  That's a 5.4 pound gain.  But the 9-site caliper assessment shows that Shannon is now 27% bodyfat.  So, in  three-and-a-half months, Shannon has gained 9.4 pounds of muscle and lost 4 pounds of fat.  Her muscles are rock-hard now, not mushy, and you can see the shape and firmness the new muscle has given her body.

That's awesome progress, and Shannon says she couldn't be happier about it.

MONET
The rigors of law school led Monet to an unhealthy lifestyle and a large weight gain.  She hired me in the middle of March to help her lose weight and get back in shape.  Her lower back was constantly tight and in pain.

I helped Monet formulate a diet plan she could live with...one that didn't involve too much cooking or food preparation.  I got her to eat 5 small meals daily to maximize her metabolism and supply the nutrients she needs without excessive calories.  Two of those meals involve protein shakes or bars, and the other meals are easy to prepare.

She exercises with me three days a week on a fast-paced routine that mixes cardio with circuit weight training.  We try to make each workout slightly more challenging than the last.  The goal is to burn more calories each workout within a 60-minute timeframe.

Monet adheres to her diet 99% of the time, and due to her work as a lawyer sometimes has to miss a workout.  Nevertheless,  in 2 months Monet has dropped 17 pounds and a full dress size.  Her lower back pain is noticeably reduced, and will bother her less and less as she continues to drop weight.

TRAVIS
I started working with Travis just 3 weeks ago.   His goal is to drop body fat and improve his physical conditioning. He had been using another trainer, and was also on the HCG diet that is currently so popular.

His former trainer wasn't pushing him very hard in the gym (nor was he advocating proper form in Travis' exercises, but that's another story...) And the HCG diet had ground Travis' metabolism to a halt...he just couldn't lose any weight.  (And here's where I say that the HCG diet is pure quackery...500 calories daily...SERIOUSLY????  Does anybody actually lose weight on that plan and KEEP IT OFF??)

I put Travis on a reasonable eating plan with an appropriate number of calories and put him on a circuit weight training program three times weekly.  The goal is to keep him moving in the gym, alternating between upper and lower body exercises and cardio on the elliptical or treadmill.  I want him to burn tons of calories AND create an afterburn effect that lasts for hours after he leaves the gym.  The workouts are challenging, as they must be, but I never ask him to do the impossible.

In 3 weeks Travis has lost 15 pounds.  This rate of progress won't continue -- a loss of 1-2 pounds weekly is reasonable in the long run -- but it does show what a sensible eating plan combined with vigorous exercise can accomplish.

BLYTHE
Blythe hired me 3 months ago to train her for figure competitions.  She was already in terrific shape, lean and muscular, and wanted my help to get to the next level.

After assessing her physique, I noticed that her thighs (quadriceps) and middle back lagged behind the rest of her body.

I developed a program that emphasized those areas of the body while continuing to improve her entire physique.  To build her quadriceps, we're implementing deep squats and high-repetition leg presses, emphasizing different foot positions to target specific areas of the quads.  To target her middle back, we're using various rowing movements using particular angles and hand positions.

It's working: Blythe's legs are growing and the muscles we're targeting in her middle back are always sore after she works them.  I expect big things from Blythe in her competition debut later this year.

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And THAT, folks, is the "secret" to results-producing personal training.  It's not about "miracle" diets or supplements, and it's not about faddish, over-hyped training programs.   It starts with dedicated, goal-oriented clients who stick to their eating plans and training programs..... programs designed by a professional with decades of experience.

An Important Guest Blog

This installment is a guest article by David Haas, who asked if he could share his very important message with my readers.  

I'm happy to help, David.

Better Quality of Life Through Physical Fitness

The benefits of regular exercise are widely recognized. Staying fit can reduce the risk of diseases such as diabetes, heart disease, high blood pressure, high cholesterol and even certain types of cancer. Further, studies suggest that even those who have been diagnosed with a life-threatening disease, such as lung cancer or mesothelioma, can enjoy the benefits of physical fitness.

Cancer treatments, such as chemotherapy, radiation and medications often leave patients feeling nauseous and dizzy and with little or no appetite. This leads to severe malnutrition, which can exacerbate symptoms and cause dramatic weight loss. In order to heal and function properly, the body needs the vitamins and minerals that healthy foods provide. For cancer patients, one of the most significant benefits of exercise is that it increases appetite, ensuring that patients receive the necessary nutrition on their path to recovery.

Another benefit of regular workouts is the increase in energy it provides. Many cancer patients often feel tired and lethargic due to the disease and the medications used to treat it. Exercise gets the heart pumping and the blood flowing, leaving you feeling alert, energized and ready to take on the day. It also leads to better quality of sleep, which can help beat fatigue during the day.

In addition to increased appetite and energy, exercise also lends to better overall body function. It helps the system stay regular in terms of blood pressure and waste removal, which helps the body run more smoothly and efficiently. Exercise also helps to control weight, promote healing and maintain healthy bones, muscles and joints. Further, according to the National Cancer Institute, regular workouts lead to better quality of life for all types of cancer patients, whether just diagnosed, currently receiving treatment or in remission.

Cancer patients often suffer from depression and anxiety. Studies show that these symptoms can be greatly improved with regular workouts, as exercise causes your body to release endorphins. These "feel good" chemicals increase mood, reduce stress and act as natural pain relievers, leaving you feeling calm, relaxed and happy.

When it comes exercise, it's best to start out slowly. Pushing yourself can lead to overexertion and injury, and could scare you away from exercise for good. For those with mesothelioma or other lung cancers, shortness of breath may be a concern. However, even light exercise, such as yoga or a short walk, can provide significant health benefits.

Speak to a doctor before beginning an exercise regimen. He or she will help you decide which workouts are best for you, as well as advise you on which exercises you should avoid. For individuals with cancer, health is a top priority, and exercise can only improve overall health and quality of life. 

My Advice/Tips Included In New Fitness Book!

I'm excited to announce my involvement in the new book, "Top Trainers Answer Your Fitness and Nutrition Questions."

The 126-page book was just published by Regency Publishing.

I'm one of ten trainers from across the USA and Canada selected to contribute.  Each of us has our own chapter in the book, which follows a question-and-answer format.

The publishers requested my participation last fall and forwarded a list of questions to answer, including:

"Why do people have a hard time losing belly fat?"

"Is it true that it's good to have a cheat day where people can eat whatever they want once a week?"

"Do people really lose muscle mass as they age?"

I offer my perspective on these and thirteen other questions frequently asked by clients and prospective clients.

The chapters featuring the other trainers follow a similar format.  None of us were asked the same question, so the book really does offer a wealth of information to anyone looking for answers to basic questions about fitness, working out, and nutrition.

The back cover explains why this fitness book is different from others already on the market:

Each day, it seems like another book about getting in shape hits the bookshelves.  Among this ocean of information, it becomes difficult to navigate to the practical, useable information. Additionally, the endless volumes of information on working out and eating right often seem to be in conflict with one another.  How is the average person, therefore, supposed to know which advice to follow and which advice to ignore? 


The answer is that you have to go directly to real world experts, who spend their day-to-day lives working directly with their clients, on their clients' fitness and nutrition goals. The real world experts that we've interviewed in this book do not spend their days on book tours, at book signings, or producing the next DVD infomercial product. The experts in this book are real life personal trainers, who spend their days in the gym, with their clients.


Top Trainers Answer Your Fitness and Nutrition Questions asks the real questions that people really want to know.  Inside, we've grilled each personal trainer with the tough questions that the everyday person wants to know. If you're looking to gain some of the best tips and advice from the personal trainers who are "in the trenches" with their clients each day, you're going to love this book.

Here's the Amazon link to the book:

http://www.amazon.com/Trainers-Answer-Fitness-Nutrition-Questions/dp/1469980274/ref=sr_1_1?ie=UTF8&qid=1329784097&sr=8-1

If You Don't Have A Goal, You're Just Floundering

The vast majority of gym-goers grow disillusioned with their efforts and quit due to unsatisfactory results.

Let's be clear: While not everyone can attain the physique of a Greek god or goddess, anyone can significantly improve their fitness level.  Anyone can lose fat.  Anyone can get stronger and more muscular or shapely.

But doing so requires more than just showing up at the gym and diligently completing an exercise routine.  Your efforts must be focused, and your program must be designed for a specific purpose.  Just plowing through a random collection of exercises might elevate your heart rate and burn some calories, but it won't deliver dramatic long-term results.

Accomplishing meaningful results from your time in the gym  requires a solid plan... and the plan begins with proper goal-setting.

What, exactly, do you want to accomplish through exercising and proper eating?  Saying you want to get healthy and lose weight is too nebulous.  To be meaningful,  your goal must:

1) Be specific... "I want to lose 30 pounds of fat."
2) Have a timeframe... "I want to accomplish this in 2 months."

NOW we have something to shoot for, something to give us focus in the gym and at the dinner table, and the timeframe adds motivation by providing a sense of urgency.

There is, however, a problem: This goal is unrealistic.

Why? Because human physiology limits us to a maximum fat loss per week of 2 pounds.  Yes, when one first begins a diet, water weight loss can exceed 2 pounds, but after a few weeks 1-2 pounds per week is a realistic fat-loss goal.

The reality is, most people who apply adequate effort and discipline can expect to lose 6-8 pounds of fat per month.

So let's change the timeframe to 5 months.

And let's express our goal in a self-confident manner that reveals the power of our intentions:

"I will lose 30 pounds in 5 months."

The next step is to write your goal down.  Psychologists say that writing down your goal makes it more concrete, embeds it in your sub-conscious mind, and multiplies the power of your intention.

In fact, make copies of your goal and post them everywhere... on your mirror, on your refrigerator door etc.  Keep a copy in your wallet too.

Remind yourself multiple times daily of the importance of your goal.

So, a goal becomes a powerful tool for self-improvement when it:

1) is specific and concrete
2) is realistic
3) has a timeframe
4) is expressed as an intention, rather than a wish
5) is written down

But we're still not finished!

The problem with a long-term goal is the discouragement that can set in over the lengthy time required to  achieve the goal.  Taking five months to lose 30 pounds can seem like an eternity.  Plus, we need positive reinforcement throughout the process to keep us motivated.

Therefore, we break down the long-term goal into smaller, shorter term goals.  For example:

"I will lose 1-2 pounds weekly until I have lost 30 pounds."

Breaking a larger goal into smaller, manageable "chunks" serves several purposes.

First, it removes that self-defeating "It'll take me forever to get there" mentality. One-week or two-week timeframes are much more manageable.

Second, short-term goals provide positive reinforcement at regular intervals, making the journey much more fun.

Third, if for some reason we don't achieve the short-term goal, we can make adjustments to the program to keep momentum moving forward.  Working toward a long-term goal without keeping track of progress via short-term goals is like trying to catch a ball blindfolded.

So, what about you?  Are you blindly following some random exercise program, or are your sessions designed with a specific goal in mind?

Motivating The Unmotivated

New Year's resolutioners: How's your resolve going?

Barely two weeks into the new year, many of the "I'm going to exercise/eat healthier/lose weight" resolutions that were made with the best of intentions have already lost their steam. The less resolved are already skipping workouts, cheating on their diets and otherwise sabotaging their efforts at self-improvement.

Personal trainers see this all the time, and it frustrates us. How can we motivate someone to follow a healthy lifestyle when their motivation is lacking?

The truth is, we can't. Motivation has to be intrinsic, meaning it has to originate within the person. It can't come from a friend, spouse, or even from a physician tersely explaining the future consequences of someone's couch-potato lifestyle.

It's really all about personal responsibility. Either you care about yourself and recognize the contribution exercise and healthy eating make to your life, or you don't. Either you find the time to do what is important to you, or you make excuses why you can't.

The best way to regain lost motivation is to recall what made you want to start exercising and eating healthier in the first place. Maybe your impetus was pure vanity... you want to look good naked. Perhaps you wanted to train for a marathon or other athletic event. Or maybe you were truly scared of the toll an inactive lifestyle was taking on your health. Revisit that initial spark and use it to fuel new resolve.

Of course, it does little good to hit the gym without a concrete goal and a well-thought-out plan of attack. We'll cover effective goal-setting strategies in the next installment.