Tuesday, December 31, 2013

New Years Resolution of Fitness

The New Year is here and once again resolutions to get in shape are made. But how, how do you get in shape? What does "in shape" even mean? Well, I'll tell you. It all starts with small reachable goals set in realistic time lines based on science, not silly word play and fad based workouts. The plans, equipment and all our other members play a part in the road to achieving your fitness goals.
We help athletically develop "fitness nuts", marathon runners, triathletes, cyclists, members of just about every team sport you can think of and of course those who just want to find that "in shape" we all hear about. Please don't confuse in-shape or fitness with weight loss. Losing weight is 80% nutrition. I realize most small gyms and personal trainers make their living off weight loss. We give all our members the simplest dietary guidelines depending on their needs.

We've seen and heard quite a few people get the "fear bug" or "intimididous" as we call it. No need to fear our little fitness center. We really do want to help you reach your fitness goals no matter how hard they may seem. It's as simple as coming in and doing a few beginners classes just to see how much fun sweating, sore muscles and getting stronger can really be. We'll even make the cost hard to ignore.
4 private training sessions and a month of unlimited classes for a single Ben Franklin ($100). No contracts, hard sales or Sargeant Madface barking at you. Just real plans and real motivation to reach real fitness goals.

Tuesday, October 22, 2013

Survival of the fittest takes on a whole new meaning in these classes!

Don't let this guy get you!!!
When the "walkers" start running and biting, will you be fast food or fast enough not to be food?
Jogging won't be enough to get away, you'll need to jump over obstacles, be able to change direction at the drop of a hat, sprint in spurts and push through hoards of the undead.
With our special Zombie Fitness Training (ZFT), you'll be prepared when, not if, the dead get up, start walking and try to take a bite out of your noodle.
The ZFT workout will have you pushing heavy weight just like you will have to when raiding stores for food or pushing your car to start when the battery dies. We will also work your arms and back to assure you can keep those teeth out of your flesh when holding zombies off, swinging a bat or pipe or whatever you can find or just punching the old dead buggers right in the ear. Last but not least, we work those legs really hard so you'll be able to run, jump, juke, jive and move faster than those rotting corpses will ever be able to keep up with.
This set of classes will run from October 24th through the 31st, Weekdays 6pm through 8pm and Saturday 10am to Noon. The cost is a mere $5 to just drop in. You don't need to come right at the start time, show up anytime between the scheduled class time 6-7:30pm (always show up at minimum 30 minutes before the class is scheduled to end). If you succeed and survive the class we will offer you 25% off any of our memberships!

Monday, May 20, 2013

ReBuilding ME

This post is going up before I'm cleared to even touch weights of any kind but I figured I would get a plan laid out so you folks can see my metamorphosis as it happens.

Goals: Regain wrist mobility to 90% or better, learn to use my shoulder as if it didn't lose 3 ligaments, lose 35lbs of fat and muscle I never really needed all in 6 months time.

For those who don't know, I was in a Car vs Bicycle fight almost 3 months ago.... the losing side "Team Bicycle". This accident resulted in me having a compound fracture in my left arm at the wrist area, a grade 3 ac joint separation in my right shoulder and some pretty nasty road rash, cuts, bruises and what have you. My left radius head (the bone on the thumb side of the arm) was put back together with a plate and some screws. My shoulder is a much harder to fix injury so my surgeon advised me to do physical therapy and wait and see if surgery is a must. I was told I could do nothing, not even P.T for 2 months. I'm not going to act like I didn't fall into deep depression on some days and eat my way out. This coupled with the inability to do any exercise put a few pounds on me while I was also losing quite a bit of muscle mass.

Now that I'm doing P.T I'm feeling a lot better and am learning what my body is and is not ready to do. I test myself weekly doing not so dangerous body weight exercises that would have been ridiculously easy before the accident but now might as well be a 500lb squat. I have given myself a timeline of 6 months to get back whatever I've been told I could in a year....without hurting myself in the process of course. The plan is not to work my injuries to some new found strength level but more redefining what can be done with these new problems while figuring out just how far I can safely push myself. I may have to quit the sports I love temporarily and find new sports along the way but I'm never quiting all together.

The plan at this point and beyond-
Now- 4-19-13 to 6-15-13: (Running and PT)
I had a mud run scheduled for June 15th and thought for sure I would need to drop out. To my surprise the Doc said nothing of the sort and I am cleared to run in small doses for now. For me 3 miles of trail is exhausting and the race is 6 and some change miles (10k). I have a total of 7 weeks to train and have already done 3 of them. 1 mile still gets my wind gone and 2-3 miles kills the legs. I do PT 2 times a week and run 3 times a week. This week I'm adding a day of running and more hill sprints in the 3 mile runs. I use the tabata protocol for the most part as I've seen my best gains doing sprints followed by slow jogs in a 4:1 ratio. Though one of my favorite and long time runner clients catches shit from me for her 10 minute mile pace on trail, I must admit I'm doing no better. 3 miles is killing me and my shoulder aches for days for my efforts.

After the race I will ask my PT and Doc if I can start volumetric training mixed with slow light weight lifting to add some muscle back to my frame. In theory I should be rather light by mid July (215lbs) and will want to add a solid 5 to 10 lbs of muscle over 3 months.
The Plan: July through Oct-
Day1- Volumetric lifts- reps of 100 light weight- rows of any type, chest press of any type, squat or heavy leg movement of any type.-reps of 8 to 10 med/heavy weight- Row, press, squat- 3 minutes of planks.
Day 2- Hike, walk, light jog or rest.
Day 3- Slow rep 6-8, 5 sets of each- Star squat and press, full shoulder complex (internal,external rotation, lat raise and lower, rev fly), RDLs, jack knives, supermans. 7 secs up and down for all.
Day 4- Rest or hike, walk, swim if cleared.
Day 5- Volumetric- 100 reps- side slide lunge, lat pull, inverted push ups+push up plus- 6-8 reps, 3 sets- push ups, sumo squats, hanging rows- 100 bicycles+ 30 scorpions.
Day 6- Rest, hike, jog.
Day 7- swim if cleared.

This plan works only if I can get my shoulder to track properly by July and my wrist is working way better than it is now (85% or better). Pending clearance from my PT and Doc, swimming will be the best way to gain shoulder mobility without to much impact. I did not list it but I will continue to do 2-3 days a week of PT( Wrist mobility and strengthening, shoulder stability and strengthening). I'll update every month starting 6-1-13 below this paragraph.

Sunday, February 3, 2013

The FitBlender.com Training Center Is Officially Open!

Get In Here!
Week 1- Rubberize floor + Move in the
adjustable cable machine.

An amalgamation of all things fitness (less the silly fad based non scientific garbage of course) wrapped into one pretty awesome little neighborhood gym.
The FitBlender.com Training Center will not only serve as the testing ground for the FitBlender web based program but will strive to be the most progressive, innovative and challenging fitness program of any athletic training center.

Week 2-3Kingson helping with the astro turf lane.

This is a work in progress and will continue to be, just as it should be.  Step #1 was getting this place staged just right. Lets take a trip through this month of fun and not so fun's build out.

The Racks are in and just 1 day before opening!

After all the hard work the gym is looking fly.

Thanks to all my friends, family and my great neighborhood for all the current and future support!


Monday, January 7, 2013

Back to Business

After a summer of zero visits to the gym, I thought it may be time to put work in and gain some good old muscle. Let's try a simple plan featured in MnF that is loosely based in volumetric and overload training.

For the next 6-8 weeks I will only hit the gym 3 times a week and for an hour or less each visit.
Lets call this one "Monkey wrench muscle builder".

Day 1-
Try to get all 100 reps in a row, 10 sec brakes if you can't. 2 min break between sets.

Seated Cable Row- 100 reps x 2 sets -me 90lbs
Dumbbell Press- 100 reps x 2 sets -me 25lbs
Squat Press- 100 reps x 2 sets - me 225lbs
Rack Pull- 6-8 reps x 3 sets - me 315-405lbs
Barbell Pin Press- 6-8 reps x 3 sets- me 185-225lbs
Barbell Front Squat- 6-8 reps x 3 sets- me 135lbs

Day 2-
Seated Lat Pull- 15 min total- 3 reps - 10 sec brake- repeat- me 120lbs
Seated Incline Press- 15 min total - 3 reps - 10 sec brake- repeat- me 135lbs
Squat Machine- 15 min total- 3 reps - 10 sec brake- repeat- me 500lbs

Day 3-
Pyramid lifts, complete full pyramid set then take a 2 min break- Repeat sets 3x
Pull Ups with weight - 5 reps+25lbs- 3 reps+45lbs- 1 rep+60lbs
Dumbbell Press- Inclined- 5 reps 70lbs- 3 reps 80lbs- 1 rep 85lbs
Front Barbell Squat- 5 reps 135lbs- 3 reps 225lbs- 1 rep 245lbs

After 10 weeks I definitely adapted to the reps of day 1 and the weight of days 2 and 3. I put on a solid 8lbs of base muscle and felt not only stronger but after not running at all for 2 months, ran 5 miles with little trouble. This is a great "monkey wrench" when you are getting to repetitive with your workout.

Come try it out at Fitblender.com Training Center