I am going to start this off by saying that I am no way, no shape, no how a foot expert. I am not a running expert. I am not any sort of expert on foot function, but I have recently come across the information I have been searching for.
I'm sure many of you have seen the crazy of the barefoot shoes that are out on the market today. There are some people that absolutely get caught up in the craze and hype about new products or fads that come out each year. The barefoot craze to me is something that I have taken my time on trying to understand on as to why someone might want to workout or train barefoot. I have been searching for just a really simple explanation as to why someone should wear barefoot shoes. I have attended a seminar on barefoot training. I have read articles and asked around on exactly what they do for you. Never have I really truly understood the reasoning as to why we should wear these shoes. I really only understood that walking barefoot or training in barefoot shoes helps restore foot function. I understood that people have a disconnect between their feet and their brain. I also understood that the foot should work and function just as our hands function. Never have I really made it make sense like this though...
In a new book that I am reading (thanks to my wife) called the "Fit Formula." It is a compilation of some of the best fitness professionals in the world today who each wrote a chapter on some really great information. The best chapter was written by Alwyn and Rachel Cosgrove. Their chapter is on Self Limiting Exercise and how it can be incorporated for fat loss programming. The chapter starts with a brief definition on exactly what self limiting exercise is. In a nutshell what the description of self limiting exercise is this.. either you can do something or you can't. There is nothing that will get in the way of you doing something incorrectly. You just physically will not be able to perform a certain movement. Ex.. Step up stairs... you will be able to keep climbing stairs who you can't. Push ups-you will do as many as you can until you physically can't perform anymore. Those are just basic examples about a self limiting exercise. You body will respond to a movement right away if you cannot perform a certain movement. It has to happen.
So what does this have to do with running shoes? Well, barefoot running is what can be classified as a "self limiting exercise." The body will respond to running barefoot if you over stride...the reaction would be PAIN. What essentially happens if someone runs barefoot is that you body will auto-correct the movement of that runner. Simply by your body knowing what they reaction will be. Auto Correction would mainly be your stride will shorten up for your heal to hit the ground first to absorb impact and allow the ankle joint to lock up and do it's prevention tactic. There is no way of doing this incorrectly. Because of the auto correction the foot and joint impacts will prevent overuse injuries as you stop running.
What the sole padded running has done is that it has created a block in our body. When running with padded shoes there is no immediate feedback for someone to correct running form. Meaning, you will not feel or notice any sort of incorrect movement or sense of over-striding that may occur. The padded shoes will allow someone to perform much more volume to our ankle joint, knees, and hips. It is inevitable. You will get hurt as you see many braced up runners running around today.. This is NOT by any means a perfect exercise.
For months now I have bee searching for this answer. I could not have found a better definition on as to why you should just train barefoot or wear the barefoot shoes. (Or just not run long distances..ha) I am not really for one side or the other when it comes to this topic. There are people that will try to convince until they are blue in the face. What I am for is having people really take a look at their exercise routine and training program. It doesn't get any easier to understand. If you are a runner with running shoes...you are making your body progressively worse. I have never once said to anyone to not go move....but you really might want to re-consider your movements that you are performing.
Enjoy,
JP
Wednesday, December 28, 2011
Thursday, December 22, 2011
Workout of the Week...
Here is the Workout of the Week for anyone to try. This is Workout B of my 2 workouts that I am doing for the next 4 weeks. It is this time of year where we need to muscle up!!!
Foam Roll- 5 Mins
Dynamic Warm Up- Jumping Jacks,Squat to Stand, Inch Worm, Lateral Lunges, Lunge with Rotation, (3-Rounds of 10 Reps)
Core- Plank w/ Leg Extension, Anti Rotation Cable Push ( 2 Rounds of 10 Reps)
Strength- 1A- Front Squat x 5, 1B- Chin Up x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
2A- Deadlift x 5, 2B- Dumbell Push Press x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
Metabolic Finisher- 16 Split Jumps, 8 Push ups (Countdown to 1 of each...14 Split Jumps, 7 Push Ups, 12 Split Jumps, 6 Push Ups...and so on)
Enjoy and Train hard...Merry Christmas and a Happy New Year!!!
JP
Foam Roll- 5 Mins
Dynamic Warm Up- Jumping Jacks,Squat to Stand, Inch Worm, Lateral Lunges, Lunge with Rotation, (3-Rounds of 10 Reps)
Core- Plank w/ Leg Extension, Anti Rotation Cable Push ( 2 Rounds of 10 Reps)
Strength- 1A- Front Squat x 5, 1B- Chin Up x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
2A- Deadlift x 5, 2B- Dumbell Push Press x 5 ( Repeat for 5 Rounds Rest 30 seconds between sets)
Metabolic Finisher- 16 Split Jumps, 8 Push ups (Countdown to 1 of each...14 Split Jumps, 7 Push Ups, 12 Split Jumps, 6 Push Ups...and so on)
Enjoy and Train hard...Merry Christmas and a Happy New Year!!!
JP
Monday, December 19, 2011
Why You're Not Getting Stronger!!!!
For those of you who know me and my methods of strength training these days, it is no hidden secret that I feel that our conventional knowledge of strength training and weight lifting literally makes no sense. Our conventional methods of weight training and strength training are basically to split up your body parts and to work them on different days.Also we were to isolate the movements using only one plane of motion. Example....Chest/Tri's, Back/Bi's..Legs/Arms or Shoulders/Abs. However you want to look at it. This is our typical body builder routine using only a select few exercises and attacking basically only one body part during a workout and during an exercise. I will be the first to tell you that I was one to follow these typical boring conventional routines. I will also be the first to tell you now that I was wasting my time and more than likely you are wasting your time as well.
Our conventional knowledge were methods that were developed however many decades ago and there is not a whole lot of physiology behind these methods.Physiologically speaking, our muscles and body all work together. Key word there is "logically." If physiology tells us that muscles groups work together, then it would be safe to say that our entire body is working together. For us to simply isolate a muscle group or to isolate a movement you are limiting yourself to only so much success. Not only that, but you are going against out physiological make up.
If you ever walk into a gym on a Monday you will be witnessing "International Chest Day." It's probably one of the funniest things you could every see. Literally you will see all guys doing bench press, chest press, Dumbbell Press, Flys, or whatever other chest exercise you could think of. For this particular example we will just talk about bench press. Athletes, body builders, or power lifters have used the bench press as test to measure pure upper body strength. They are always trying to increase the weight they push because apparently it will help you live a longer life. Anyway, week after week guys will come in and do their bench wondering why they are struggling with the weight they are already using or why they are not increasing their weight.
So why aren't they getting stronger? Well, my key to getting stronger in the bench press is simply this. DO NOT BENCH! I said it. Do NOT bench. When I say that I do not mean to never bench press. I just mean maybe you should restructure your program to develop other things. Mainly you should develop your entire body and work on movement. My rule of thumb has been that if you cannot perform 15 perfect push ups, then you have no business trying to bench press. Another example..If you cannot perform 5 perfect chin ups then you have no business performing biceps curls.
Nobody wants to take time to develop their body. Everyone wants to rush in and start training muscles right away. The notion of a full body resistance training program using good quality movement (push, pull, lift, squat,twist,lunge, and balance on 1-leg) is apparently not cool enough for people. Mostly guys. The training rule that I use is...train the movement..train the joint...train the muscle. To get stronger in the main lifts such as your bench, squat, dead lift does not mean that you need to work on these lifts. Start developing good quality dynamic mobility and body alignment. If your movement patterns suck. Then you are going to suck at your lifts.
I have not bench pressed in probably about 8 months. That would be a safe guess on the last time I have actually got into the rack and performed a barbell bench press. No BS. I have constructed a routine for my through the holidays where I am implementing my bench press now. I am bench pressing more now in my life than I have ever benched before. I am no way an the greatest bench guy there is, but I have increased my bench press by 35lbs with out even performing one rep of any bench press. Even back in my football days I was around 185lbs on the 5 x 5 chart and I have surpassed that with ease now.
My success to my strength gains has been so great because I have tossed out the conventional routines. I perform 3-4 full body routines each week where I work on my body. 1) Movement Prep 2) Core 3) Strength-Push, Pull, Lift, Squat, Lift, Twist, Lunge, Balance on 1-Leg 4) Metabolic Conditioning.. The body is a systematic response. Again, it means that muscle groups are all working together. Isolating movements, body parts, and routines are only a set up for lack of success.
In final thought. Drop the split routines. Drop the isolated movements. Work your body in all three planes of motion..frontal, sagital, and transverse planes. Develop proper movement patterns and good body alignment.Train with more frequency during your week. Hit every muscle group 3 times a week. And think about this. If you are only working one part of your body you are sacrificing the rest of your body to not develop and to be at rest. Which is probably the reason why are not getting any stronger, leaner, or faster.
JP
Our conventional knowledge were methods that were developed however many decades ago and there is not a whole lot of physiology behind these methods.Physiologically speaking, our muscles and body all work together. Key word there is "logically." If physiology tells us that muscles groups work together, then it would be safe to say that our entire body is working together. For us to simply isolate a muscle group or to isolate a movement you are limiting yourself to only so much success. Not only that, but you are going against out physiological make up.
If you ever walk into a gym on a Monday you will be witnessing "International Chest Day." It's probably one of the funniest things you could every see. Literally you will see all guys doing bench press, chest press, Dumbbell Press, Flys, or whatever other chest exercise you could think of. For this particular example we will just talk about bench press. Athletes, body builders, or power lifters have used the bench press as test to measure pure upper body strength. They are always trying to increase the weight they push because apparently it will help you live a longer life. Anyway, week after week guys will come in and do their bench wondering why they are struggling with the weight they are already using or why they are not increasing their weight.
So why aren't they getting stronger? Well, my key to getting stronger in the bench press is simply this. DO NOT BENCH! I said it. Do NOT bench. When I say that I do not mean to never bench press. I just mean maybe you should restructure your program to develop other things. Mainly you should develop your entire body and work on movement. My rule of thumb has been that if you cannot perform 15 perfect push ups, then you have no business trying to bench press. Another example..If you cannot perform 5 perfect chin ups then you have no business performing biceps curls.
Nobody wants to take time to develop their body. Everyone wants to rush in and start training muscles right away. The notion of a full body resistance training program using good quality movement (push, pull, lift, squat,twist,lunge, and balance on 1-leg) is apparently not cool enough for people. Mostly guys. The training rule that I use is...train the movement..train the joint...train the muscle. To get stronger in the main lifts such as your bench, squat, dead lift does not mean that you need to work on these lifts. Start developing good quality dynamic mobility and body alignment. If your movement patterns suck. Then you are going to suck at your lifts.
I have not bench pressed in probably about 8 months. That would be a safe guess on the last time I have actually got into the rack and performed a barbell bench press. No BS. I have constructed a routine for my through the holidays where I am implementing my bench press now. I am bench pressing more now in my life than I have ever benched before. I am no way an the greatest bench guy there is, but I have increased my bench press by 35lbs with out even performing one rep of any bench press. Even back in my football days I was around 185lbs on the 5 x 5 chart and I have surpassed that with ease now.
My success to my strength gains has been so great because I have tossed out the conventional routines. I perform 3-4 full body routines each week where I work on my body. 1) Movement Prep 2) Core 3) Strength-Push, Pull, Lift, Squat, Lift, Twist, Lunge, Balance on 1-Leg 4) Metabolic Conditioning.. The body is a systematic response. Again, it means that muscle groups are all working together. Isolating movements, body parts, and routines are only a set up for lack of success.
In final thought. Drop the split routines. Drop the isolated movements. Work your body in all three planes of motion..frontal, sagital, and transverse planes. Develop proper movement patterns and good body alignment.Train with more frequency during your week. Hit every muscle group 3 times a week. And think about this. If you are only working one part of your body you are sacrificing the rest of your body to not develop and to be at rest. Which is probably the reason why are not getting any stronger, leaner, or faster.
JP
Wednesday, December 14, 2011
Don't Be Fooled Again!!!
Hello everybody this is a probably going to be one of my favorite posts of all time. Do not get upset that I will call it how it is either! Anyway, it's that time of year again for everyone to start making the New Year's resolutions and will most likely be trying to make a change in their life. This year along with your resolutions I would like to you to also challenge yourselves. Challenge yourself to step outside the box and do something different when it comes to your fitness resolutions.
The fitness industry is kind of in a weird time and if you really asked my I would say that it is a complete disaster. There thousands and thousands of gyms on the corners and yet everyone is still fat. Weird...The big box gyms are charging $10 a month and the 24-Hour facilities are charging $1 to sign up and they competing to see who has the best equipment and to see who can get people fatter if you ask me. This year do not be fooled.
There so many products, gyms, guru's, fitness methods, and supplements out there that it really kind of makes things difficult for people to choose from.Everyone always resorts back to just your basic gym membership where they go sign up at the cheapest gym and go for about a month or two and do not gain anything from their experience. Do not keep repeating the same cycle over and over year after year. If you go to a place and do the same routine each week, if you do the same weight lifting routine each day, if you use the same equipment, if you do the same damn dance class, or if you do your arm and abs workouts on Friday, then I would say that you have wasted your money. Ask yourself, what do I want to gain from my next experience. What do you want to learn? What do you want to accomplish? If your asking yourself how much something costs then your head is not in the right place.
I cannot think or speak for everyone, but this would be my mindset this year. Take a look at your past few years of experiences with fitness resolutions. What did you learn last year? What did you accomplish? Did you get the Results that you were looking for? I would also ask yourself this..Would I rather give $30-$40 a month to a corporate a**hole who has no idea who I am or would I rather give my money to a young passionate "fitness professional" who actually cares about my well being. Invest your money in yourself. Not the gyms. Do not be a CHEAP SKATE and go invest roughly $100-$150 a month in something that can only make you better and healthier. Find a small studio that focuses on all aspects of fitness, wellness, and nutrition. Research a place that has been established in your area and that has created a good quality culture where everyone who is there is working toward the same goals.
The times have changed. Fitness is being changed right now as are sitting here reading this. What do you want? What do you need? Do you want to keep seeing the same machines year after year in gyms that literally will do nothing to better yourself? Like I said before. If you asking about how much it cost per month...you are being a CHEAP SKATE. Invest $100-$150 a month in your health. If you think that you cannot afford something like this then take a look at your lifestyle. Stop eating out. Stop drinking on the weekends. Stop going to Starbucks everyday for a coffee. Don't buy a car you don't need or can't afford. Things will add up quickly to find the money. And again don't be a CHEAP SKATE. The time is now to invest in your health. If you don't now then you will be spending $75,000 on a hip or knee replacement when your 60.
Do it differently this year. Challenge your mind, your body, and your well-being. Make yourself better each day. Get better and stronger each month. Set records and get results with the help that you know you need, but are too cheap to go after.
If you are in the Milwaukee/Brookfield/Tosa/Pewaukee area go check out AXIOM Health and Fitness. My good buddy Luke is rocking the scene and has been doing it for years now. He has changed the way fitness is being done way before anyone else has in that area.When it comes to training he is as good as it gets.
If you are in Kenosha. Check out Kenosha Body Boot Camp. Shane Frazier an old classmate of mine at UW Parkside.He was the first one Kenosha to change the scene there. He is doing good things there. (My mom has been a client of his for a few years.)
Also check out Kenosha Personal Training. I do know anyone at this studio, but I have done a little research on what they are doing and it looks like they do a good job.
If you are in the Northbrook,Il area then I would look up Mark Cibrario. Owner of the Trainer's Club. Mark is one of the most respected people in the industry today and has been listed as one of country's top personal trainers for a few years according to Men's Health magazine. (Old baseball friend of mine)
Otherwise look into other small training studios into your area. Take the leap this year and invest your time, money, and sweat into your health. Ask questions and do your RESEARCH as I have continued to learn from my father in law. Make sure the place is going to do a movement screen on you. Make sure they are going to keep assessing you. Make sure they are tracking your progress and coaching you on nutrition. If you go to a place and they aren't talking about Metabolic Resistance Training or focusing on functional movement then I would walk out the door.
Make it happen. Go to a professional. The machines aren't going to do it for you. Only you can do it for yourself. Hope this helps people out as they are getting ready for the New Year plans. Get it right this year!
JP
The fitness industry is kind of in a weird time and if you really asked my I would say that it is a complete disaster. There thousands and thousands of gyms on the corners and yet everyone is still fat. Weird...The big box gyms are charging $10 a month and the 24-Hour facilities are charging $1 to sign up and they competing to see who has the best equipment and to see who can get people fatter if you ask me. This year do not be fooled.
There so many products, gyms, guru's, fitness methods, and supplements out there that it really kind of makes things difficult for people to choose from.Everyone always resorts back to just your basic gym membership where they go sign up at the cheapest gym and go for about a month or two and do not gain anything from their experience. Do not keep repeating the same cycle over and over year after year. If you go to a place and do the same routine each week, if you do the same weight lifting routine each day, if you use the same equipment, if you do the same damn dance class, or if you do your arm and abs workouts on Friday, then I would say that you have wasted your money. Ask yourself, what do I want to gain from my next experience. What do you want to learn? What do you want to accomplish? If your asking yourself how much something costs then your head is not in the right place.
I cannot think or speak for everyone, but this would be my mindset this year. Take a look at your past few years of experiences with fitness resolutions. What did you learn last year? What did you accomplish? Did you get the Results that you were looking for? I would also ask yourself this..Would I rather give $30-$40 a month to a corporate a**hole who has no idea who I am or would I rather give my money to a young passionate "fitness professional" who actually cares about my well being. Invest your money in yourself. Not the gyms. Do not be a CHEAP SKATE and go invest roughly $100-$150 a month in something that can only make you better and healthier. Find a small studio that focuses on all aspects of fitness, wellness, and nutrition. Research a place that has been established in your area and that has created a good quality culture where everyone who is there is working toward the same goals.
The times have changed. Fitness is being changed right now as are sitting here reading this. What do you want? What do you need? Do you want to keep seeing the same machines year after year in gyms that literally will do nothing to better yourself? Like I said before. If you asking about how much it cost per month...you are being a CHEAP SKATE. Invest $100-$150 a month in your health. If you think that you cannot afford something like this then take a look at your lifestyle. Stop eating out. Stop drinking on the weekends. Stop going to Starbucks everyday for a coffee. Don't buy a car you don't need or can't afford. Things will add up quickly to find the money. And again don't be a CHEAP SKATE. The time is now to invest in your health. If you don't now then you will be spending $75,000 on a hip or knee replacement when your 60.
Do it differently this year. Challenge your mind, your body, and your well-being. Make yourself better each day. Get better and stronger each month. Set records and get results with the help that you know you need, but are too cheap to go after.
If you are in the Milwaukee/Brookfield/Tosa/Pewaukee area go check out AXIOM Health and Fitness. My good buddy Luke is rocking the scene and has been doing it for years now. He has changed the way fitness is being done way before anyone else has in that area.When it comes to training he is as good as it gets.
If you are in Kenosha. Check out Kenosha Body Boot Camp. Shane Frazier an old classmate of mine at UW Parkside.He was the first one Kenosha to change the scene there. He is doing good things there. (My mom has been a client of his for a few years.)
Also check out Kenosha Personal Training. I do know anyone at this studio, but I have done a little research on what they are doing and it looks like they do a good job.
If you are in the Northbrook,Il area then I would look up Mark Cibrario. Owner of the Trainer's Club. Mark is one of the most respected people in the industry today and has been listed as one of country's top personal trainers for a few years according to Men's Health magazine. (Old baseball friend of mine)
Otherwise look into other small training studios into your area. Take the leap this year and invest your time, money, and sweat into your health. Ask questions and do your RESEARCH as I have continued to learn from my father in law. Make sure the place is going to do a movement screen on you. Make sure they are going to keep assessing you. Make sure they are tracking your progress and coaching you on nutrition. If you go to a place and they aren't talking about Metabolic Resistance Training or focusing on functional movement then I would walk out the door.
Make it happen. Go to a professional. The machines aren't going to do it for you. Only you can do it for yourself. Hope this helps people out as they are getting ready for the New Year plans. Get it right this year!
JP
Thursday, December 1, 2011
Do Yourself a Favor!
This will be a quick end of the week blog post. I am picking up a little bit where I left off on yesterday's blog because I got so frustrated this morning when I got into work. So far today I have seen 4 overweight and de-conditioned females hop right onto the treadmill to attempt to go for a nice long run. They're hoping the weight will just fall right off after miles and miles of running to nowhere. Yes, I said it. You are running and walking in a straight line to nowhere! Let me know when you get somewhere. And if you do get somewhere...I bet I will have beat you there in about an 1/8 of the time.
People...Let me make this nice and simple for you to understand. Running is probably one of the least efficient things you can do for fat loss.My advice for anyone looking to get started on losing weight or is looking to avoid any sort of holiday disaster. Do yourself a favor. Take three days a week and lift some heavy s*** up and press it over your head. Lift heavy weights, using integrated movements, and that will make up a full body resistance training workout.
Do yourself another favor...stay off the treadmill!
JP
People...Let me make this nice and simple for you to understand. Running is probably one of the least efficient things you can do for fat loss.My advice for anyone looking to get started on losing weight or is looking to avoid any sort of holiday disaster. Do yourself a favor. Take three days a week and lift some heavy s*** up and press it over your head. Lift heavy weights, using integrated movements, and that will make up a full body resistance training workout.
Do yourself another favor...stay off the treadmill!
JP
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