It seems that many of my clients and readers of my Blog don’t quite understand kettlebells…MANY don’t even know what they are! So I mad a promise to one of my Adventure Boot Campers to take care of that today;-) Now It is 430 PM as I am writing this and I was up working on a new program at 330 AM today (not a nap anywhere), so if you catch any mistakes or just stupid stuff…FORGIVE ME…I”M DUSTED:-)
OK, Russian Kettlebells:
have actually been around in one form or another since…oh, say the 1700′s. They are basically a form of dumbbell, except the handle is on top rather than in the center. They are different from normal dumbbells in that they are not so much for lifting as throwing. Now that does not mean that you actually let go and throw the things because that could kill someone! Rather Russian Kettlebells are used for swinging.
Why use these goofy looking things? More on Kettlebells
Guess what everyone…it is true! Weight Loss is tough, demanding, and sometimes downright annoying.
Some days are good, some months are bad. Sometimes you can’t seem to drop an ounce no matter how hard you exercise. Sometimes you gain a damn pound when you think you are doing everything right! DAMN!
Guess what…it is the same for 95% of the American Population. It is probably true for you, and it is even true for me. Yea, I am human too. Those other 5% have genetics built in for being lean, and that just is. So forget them and focus on us.
As I was cooking my breakfast I reflected back on the great workout I just have, which followed a great workout for the ladies in my 5:30 AM San Jose Adventure Boot Camp class. You see, it is getting cold and winter is coming on. My workout session was outside on my back patio: Kettlebells, TRX, a nice run (until my calf decided to stop the run and turn it into a walk), sweat pants, thermals, and a thick beanie hat. The thought crossed my mind to move my equipment indoors, and then I said to myself: Hell No! Be tough and work out! I KNOW THE VALUE OF BEING WARM WHILE TRAINING…I even posted a blog about it! So why not be warm while in the cold, forcing the body to work harder? Sounds good! But that is not it.
Traditionally in the bodybuilding and weight lifting community, winter is the time to ‘Bulk Up!’ Time to add all that muscle mass and get big. Then when spring hits it is time to shred off all that fat and get lean again for the beach. As I thought about this concept and related it to my goals, I realized that the whole concept was a cop out and generally bullshit! (excuse me;-)
Think about it, how much muscle can you put on during the winter? Then figure out how much you will lose when dropping the body fat…pretty much a wash?
Now think a bit harder…how great can you look in your clothes during the winter if you get in shape and stay in shape? Yea, getting the idea? Forget the idea that winter means heavy clothes and jackets all the time, because we have HEAT INDOORS! How about some nice jeans and a tight shirt to reveal all your hard work? By the way…following this concept, YOU ARE READY FOR SPRING AND SUMMER AS SOON AS THEY ARIVE! All you need is a tan;-)
Don’t give up on your fitness program during the winter. Keep working towards your dream!
Now GO WORKOUT!
Brett A. Riesenhuber
©2008 Prime Physique, LLC.
Well the weather is cooling down here in Northern California…at least at night and in the mornings. Now to many, 50 degrees is not cool at all…but it is here. It will get worse as we get into the 40′s and even 30′s. People in climates with temps below this are laughing at me right now;-) Whatever!
Here’s the point. Body fat is there for a reason. The reason is to give us protection in times of cold and starvation…like winter! Well, winter is approaching quickly and your body wants the fat to stay warm and protect during the winter starvation. The body does not know that we have warm clothes and tons of food during the holidays to get fat with…the body is very similar to the way it was way back when things were not this way.
So what’s the point? Don’t eat like a pig during the winter? Well, that is too obvious to state! How about this:
The body uses fat to stay warm…so stay warm while exercising to burn fat! I say this because my San Jose Adventure Boot Camp program meets at 5:30 AM and it is 50 degrees, and will get down into the 30′s in the next few months. My campers still get warm with the great exercising we do out there. What then? Well they strip off layers to cool down. OK, that sounds logical right? Not really…the body then feels the cold and will burn less fat!
Swimmers in warm water will have more body fat than swimmers in cold water. Studies have been done! If you remember one thing, remember that.
We like nice air-conditioned places to workout…just like we want to park right in front of the damn gym so we don’t have to walk too far before we run for 30 minutes on the treadmill. Can we say stupid and lazy?!?!? Come on! Gyms should not be cold! You should park as far away from where you are going as possible (in the parking lot…let’s not get too crazy;-).
Stay warm = Burn FAT
More Activity = Burn FAT
Stay active and stay warm and you will continue to progress in your fat loss!
Now GO WORKOUT!
Brett A. Riesenhuber
©2008 Prime Physique, LLC.
www.BayAreaFitnessConnection.com
www.PrimePhysique.com
www.SanJoseBootCamp.com
www.AmericasWeightLoss.com
Recently I had an email discussion with one of my clients who said that she had not been at San Jose Boot Camp recently because life’s stresses and commitments were hindering her sleep and she just could not make it to the 5:30 AM camp. Now I have all kinds of sleep problems and can totally sympathize with this situation, especially being a totally busy personal trainer in San Jose. So now we need to figure out how to get past it and get back to working out regularly!
First off let’s discuss the value of sleep itself! Many people get different amounts of sleep, and many say that they can function excellently on less. So what happens when we sleep? We dream, we snore, we toss and turn, we smack or nudge the person beside us, we perspire (come on, it happens), we drool, we look goofy….well yes to all of that, but the largest thing: We recover! We recover from the previous day’s strains including exercise. This is when we rebuild the damaged tissues and make them stronger after a great (or not so great) workout. This is when the body releases all the great hormones that allow us to reshape (or maintain) our Prime Physiques! Testosterone, progesterone, Growth Hormone, just to name a few, all come out at night and help create a better body (OK, they are there in the day too…but they work at night during rest).
You know those nights when you wake up and say: “WOW, I had such vivid dreams…all night long!”? Well those are the nights when you slept very deep and had lots of hormone activity. Those nights are great for your training program!
You know those nights when you slept real cruddy? Not a good rebuilding night.
So how can you help yourself to sleep better? How about checking on this stuff:
1. Have you ever waken up gasping for air? Let’s start here and get it out of the way…Go to a sleep professional, you probably have Sleep Apnea, like me! Now there may still be other problems, but we won’t move to them until we hit the largest sleep problem in existence.
2. Do you have a TV in the bedroom? The bedroom should be used for 2 things, and TV is not one of them. Get it out.
3. Do you watch TV up until you go to bed? Guess what…your mind continues to fire off thoughts to process the stuff you see on TV, so it really is not relaxing (like we all claim it does…yea, me too;-). Go read.
4. Meditation? Nah, it is not some crazy hippie thing…meditation helps to relax you and your mind.
5. Stop working a certain amount of time before you go to bed. Time to unwind! I set a 7 PM rule for no more business (and sometimes I even stick to it). What time is right for you??? You decide. This is one hour before I start getting ready for bed and 1-2 hours before I want to be asleep (come on, I have San Jose Fitness Boot Camp at 5:30 AM…I don’t just have to be there, I have to lead a group of 50+/- at that time. I need the sleep!). Is that the best plan for you? Heck, I don’t know your body…you need to set your own rules, and follow them!
6. Chill the family out! There is a time to do your best to shut everyone else up and quit the stress of the day. Tough? Yea! Needed? Yea! Do your best, but let them know that you need to come down from the day so that you can help them out at the best of your ability level the following day.
7. Dump the BOOZE! Alcohol messes up your sleep. Period.
8. Get a better bed.
9. Get a better sleeping partner (HA;-)
OK, so let’s say that you actually followed all that stuff and still have problems…may want to go to that sleep doctor anyway. If they want you on heavy drugs, you may want to try some other alternatives first. Here are a few of my secrets (OK, they are not secrets, but maybe you don’t know them):
1. Wake up in the night and can’t get back to sleep? Might try an aspirin and a glass of water. Aspirin thins the blood and can relax you enough to get you sleeping again. (consult your doctor)
2. Magnesium – this mineral supplement helps to relax the muscles and can greatly aide sleep. I’ve used this for years! It can even help you to take a nap during the day and relax. Add it to potassium and it helps alleviate muscle cramps.
3. Valerian Root – This stuff can give you the BIG KO! (Knock Out) – Available in capsule AND sub-lingual.
4. Melatonin – Need this in your body to sleep…period. Might want to add more. Some experience a ‘Melatonin Hangover’ but I have never experienced it. Also available in sub-lingual, which hits faster. Doses can vary, but start low. Remember to always do the smallest amount necessary to elicit the desired response…eventually it may take more, so why start there???
5. Check with the doctor about non addictive prescription sleep aides. There are a few that are not too bad. Certain ones are WAY powerful…and if you need them, you should ABSOLUTELY try the first set of items I listed and then go to the second BEFORE heading there. This is last resort, and if you go there you should work to be away from that crap as soon as possible. (This is my opinion, you need to consult your doctor…BUT come on, NEEDING drugs to SLEEP just does not sound right. That is common and simple intelligence).
I truly hope that this information, coming from personal experience, helps you if you suffer from this problem…not sleeping really sucks! BTW, exercise helps with sleep too;-) So….
Now Go Workout!
Brett A. Riesenhuber
©2008 Prime Physique, LLC.
http://www.BayAreaFitnessConnection.com
http://www.PrimePhysique.com
http://www.SanJoseBootCamp.com
http://www.AmericasWeightLoss.com
