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Get Your Mud On: by Art Waters, MS, NSCA – CSCS, NASM – CES

May 1st, 2012 Comments Off

Get Your Mud On

It was about a year ago that I was contacted by a potential client that said he was interested in competing in a mud run. I let him know that I had only heard vague descriptions of what a mud run was, but we could absolutely come up with a game plan going forward. Although I had trained many athletes for 5K’s , ½ marathons, and triathlons, mud runs were a new challenge. I began researching immediately and learned that mud runs were races that typically took participants over a 3-8 mile course consisting of 20-30 obstacles and of course…mud. With knowledge of the race structure, we devised a 3 month training protocol and began executing our plan. Over the next couple of months I realized how fun and exciting our training sessions were, so I decided to sign up for the race too. By the time our training was complete we had organized a group of about 8-10 people to partake in the inaugural Savage Race. The race was awesome! A few of the highlights included running through tons of thick mud, climbing over 8 foot walls and cargo nets, crawling under barbed wire, hauling heavy sand bags, swimming in a lake, and jumping over fire. Because the race was so rewarding, I would like to encourage you to give mud racing a try if you haven’t already.

5 Reasons to Try a Mud Run

1)      Fun: If you can remember being a kid, you probably recall having lots of fun running around outside, playing games, or just going on adventures. As we age, it seems that we forget to have fun often because of increased responsibilities or other stressors in life. Take a couple of hours out of your schedule and act like a kid again while running, jumping, climbing and having fun.

2)      Focus: Channel your focus into training for a mud run. This provides you with a specific goal to train for so that you stay motivated with your workouts. Train with a laser beam focus to accomplish a specific task and you will be rewarded with an enthused mind, body, and soul.

3)      Community/Camaraderie: When you participate in a mud run, you are likely to encounter friendly, energetic, and fitness oriented individuals. You develop a bond with your fellow racers because they too had to survive the challenges of the course. After most races there is a big party with music, food, and beer.  It is like being part of one big team celebration.

4)      Challenge: Constant challenge creates improvement and growth. If you challenge yourself to complete a race, set a personal record, or simply complete an obstacle you never thought possible, you will feel empowered.

5)      Competition: If you are a competitive person, mud runs provide an outlet to compete. There is typically a designated competitive wave for each mud run, so if you thrive off competition and want a chance to earn prizes, sign up for this wave. You also can choose to compete against the clock by setting a predetermined goal time to finish the race.

I hope that you will consider signing up for a mud run in the near future. I strongly feel that you will share my excitement if you give it a try. Please give me feedback if you complete a race to see if you share similar feelings. Stay tuned for upcoming blogs on training and nutrition for mud runs. Also, view the websites below to learn more about mud runs.

Race Schedule

*Be sure to check out the race schedule, as there are numerous events coming up!

www.trifind.com/gs_adventure/AdventureRaces.html?state=fl

http://www.mudrunfun.com/event-calendar-2/

Local Based Organizers/Races

Savagerace.com

Swampdash.com

Gatorgauntlet.com (Event, May 26th)

Ruggedmaniac.com

Superheroscramble.com (Event, July 28th)

Art Waters, MS, CSCS, CES is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at art@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

An Interview with Rebekah Sarbone,BFA, NASM, YogaFit

Aug 10th, 2011 Comments Off

When I asked around the studio for a few words that described Rebekah, I kept getting words like: intense, strict, and no-nonsense.  But, I also received words such as: nice, caring, awesome, and motivating.  These words may seem contradictory at first, but all you have to do is spend a few minutes with Rebekah to understand that they are all accurate! She maintains a clear vision of her client’s goals, of the work that must be done, and the effort that must be given in order to obtain them.  She will let nothing get in the way of accomplishing those goals.  She will coach you along with a sincere dedication that is motivating, inspiring, and endearing.  Today Rebekah will share some of her insight with you, so sit back, grab a protein-shake, and soak it all in – this is going to be good.

Dan:  What inspired you to make a career out of personal training?

Rebekah: In all honesty, I originally started training as an income supplement to my dreams of becoming a dancer in New York City.  The more I began to work with clients, and see the lasting change a healthy lifestyle could have on them, the more I started to realize that being a personal trainer could actually be a career for me.  Throughout my years as a trainer I have organically grown to the point where I would like to eventually open my own facility.  I absolutely love what I do!  I live the healthy lifestyle I preach, and I believe to my core that living healthy can create the most powerful self in an individual.  I am inspired daily by my clients overcoming obstacles, pushing myself beyond where I thought I could go and surrounding myself by those who believe that through this way of life, anything is possible!

Dan:  Is it okay for women to lift heavy weight?  Explain.

Rebekah: Absolutely!  It is a common misconception that training heavy will make females develop huge bulky muscles.  Let’s think about those male body builders we see in the gym from time to time.  These body builders’ sole purpose for training is to build muscle.  It takes extreme preparation, attention and focus, not just to their weight training routine, but also to their nutrition plan, in order to create an effective muscle-building (or hypertrophy) routine.

Now, when it comes to women, there is a distinct difference.  To start off, women do not have the same amount of testosterone (a muscle building hormone) as do men.  Their body composition is much different, and thus the way in which it reacts to weight training will not have the same effect.  Strength training is a valuable tool for women to use, whether it be to help lose weight (the more muscle one has, the more fat is burned on a daily basis), to become stronger or more agile in a particular sport, or for general fitness.  Weight bearing activities also help to build and maintain bone density as women age, helping to prevent osteoporosis.

Dan:  We agree that nutrition is an integral part of the results process.  So, how do you ensure that your clients are fueling their bodies properly while they are away from the studio?

Rebekah: When a client comes in looking to achieve specific results, the first area we take a look at is their eating habits.  As a trainer (and not a nutritionist!), I offer advice in the form of personal experience; what has worked for my clients and myself in the past.  In our initial consultation, my clients and I discuss their typical “day in the life of” eating routine, and then how we can go about making small changes (or sometimes big ones!) to help them become healthier.  I have done everything from Publix tours to sharing recipes to sending pictures of my own meals to clients to create a more tangible outline of what a proper nutrition regimen can be.  Every session starts out with a daily recap of food intake, and my “evaluation”.  As we move deeper into our training together, we start to make more specific changes to diet.  My clients know I am always a call or text away.  I want them to know I can be a resource in the event that a nutrition crisis arises!  (i.e. “Which meal is a better choice at a particular restaurant?”, or “What food bar is the best meal-on-the-go substitute?”).  I also find it extremely important to lead by example, and offer daily encouragement through my own nutrition discoveries!

Dan:  What does a typical day of nutrition look like for you?

Rebekah: As I stated above, leading by example is extremely important to me.  While deep down inside I have a sweet tooth, I CHOOSE to supplement my highly active life with good, clean food.  And I perform and feel so much better by doing so!

A day in the life of Rebekah:

  • Meal 1: Eggs with vegetables (peppers, onion, tomato) & rosemary (my favorite spice!) a few slices of avocado, ½ banana
  • Snack: Larabar, small apple
  • Meal 2: Spinach salad with salmon (baked from the night before), light oil-based dressing
  • Snack: ½ cup watermelon, handful of nuts
  • Meal 3: Chicken, carrots & hummus
  • Meal 4: Ground beef with garlic, rosemary & vegetables (broccoli, spinach, tomato), and pasta sauce (sugar, salt and cheese free preferably)
  • Snack: Handful of cocoa-covered almonds

My day sounds pretty simple and basic, but the cleaner you eat, the more food you can eat (and I love eating!), so my portions tend to be pretty large.  Basically I try to have a protein, carbohydrate (in the form of vegetable) and fat at every meal.  I also try to stabilize blood sugar spikes due to the naturally occurring sugar in fruit with some sort of a protein (like nuts).  My meals and snacks can also vary depending on the type, duration and time of my own training.  I am always sure to eat within 30 minutes of training, and do not train on an empty stomach.  Some days it takes work to be able to eat clean within the “messy” world of nutrition forced upon us, but I live by the 90/10 rule, where (when I am not within a week of an event or race) I give myself 10% leniency on nutrition for meals out with friends, vacation and general enjoyment!

Dan:  Awesome!  Thanks for sharing Rebekah.

Rebekah Sarbone BFA, NASM, Yoga Fit Certified, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  She can be reached at Rebekah@sweatlifefitness.com for more information and training consultations. We always appreciate and welcome your feedback and comments.

 

FOOD CONSUMPTION TIPS

Jul 7th, 2011 Comments Off
What you eat is 70% of the weight loss/maintenance equation.  In order to successfully lose body fat (and maintain that loss), you must be aware of how much you eat and the timing of your meals.  A Physio-Graph reading will reveal your Basal Metabolic Rate (BMR), which will allow us to figure out the proper amount of calories for your body.

Buying Food:

  • Stick to the perimeter of the grocery store (avoid the stuff in the isles).
  • Shop on a full stomach.
  • Shop from a list.
  • Shop once per week.
  • Read labels carefully.

Storing Food:

  • Remember the saying, “out of sight, out of mouth”.
  • Place fruits and vegetables where they are easily seen.
  • Keep day off foods out of sight, or better yet, out of the house.
  • Have shakes, bars, nuts, pre-cut fruits/vegetables, and yogurt available for when you are in a hurry.
  • Prepare meals in advance and store them for easy access.

Serving and Dispensing Food:

  • Broil, bake, or grill your food.
  • Do not leave serving dishes on the table as you eat.
  • Leave the table after eating.
  • Use a smaller plate.

Taking Control of Your Eating:

  • Do nothing else while eating.
  • Follow an eating schedule – small meals every 2 ½ to 3 hours.
  • Do not eat while watching TV.
  • Do not skip meals – it will increase your hunger.
  • Slow your eating rate by putting your fork down between bites.
  • Take a 2-minute break halfway through your meal.
  • Drink plenty of water with each meal (and throughout the day).

Plan Your Meals Ahead of Time:

  • Prepare meals in advance – divide them in Tupperware.
  • Plan your day’s food intake (and exercise) the night before.
  • Stick to your planned intake each day.

Keep living the Sweat Life!

(352) 692-4926

www.sweatlifefitness.com

An Interview with Dave Bloch

Jun 29th, 2011 Comments Off

KEEPING IT ALL IN BALANCE:  HOW TO STAY HEALTHY, ACTIVE, AND PAIN FREE

I am sitting here with Sweat Life Fitness Master Trainer Dave Bloch, MS, CSCS, LMT and we are discussing his keys to long-term success.  Dave is a walking encyclopedia of information – he loves to research and to learn.  He also loves to educate.  Dave’s clients typically receive, not just an awesome workout, but a lot of knowledge in the process.  And that is what it is all about – learning, growing, and advancing – becoming better every day!  So, take a few minutes to read the following excerpt from our interview; you never know, you might just learn something!

 

Dan:  What was your original inspiration for becoming a personal trainer?

Dave: At an early age I found exercise a fun outlet.  I spent a tremendous amount of time on my bike and always strove to go faster.  At the University of Florida, I majored in Exercise and Sports Science and quickly decided I wanted to help athletes get “faster, bigger and stronger”.

My goals changed though, once I realized helping people recover from injuries was extremely rewarding and exciting work.  My Florida Massage Therapist License further increases the scope in which I can help people.  For the past ten years I have worked with physical therapists and physicians in medical settings, helping patients improve their strength, balance, and decrease pain resulting from acute injuries and chronic issues.  I was very fortunate and took advantage of some great professional opportunities, enabling me to work with many professional and former-professional athletes in rehab and post-rehab settings.

 

Dan:  You have a lot of experience training people with injuries and limitations.  What are the most common injuries that you encounter?

Dave: Posture-related injuries to the legs, hips, and low back are very common.  For example, runners, triathletes, baseball, football and soccer players can all experience these types of issues.  The many professional and former professional athletes I have worked with over the years had similar issues as the rest of us, and we treat it the same way!  Most people do not realize that professional athletes get super care 24 hours a day, 7 days a week.  This is why a sprained ankle or a sore hip might only last about 4 days to a week for them.  If you have a desk to go to for at least 40 hours a week, it makes knocking out that nagging injury even tougher!

 

Dan:  Follow-up question: What can be done to avoid getting one of these injuries?

Dave: To avoid injuries to the ankles, hips, and low back, movement is necessary!  At work, try getting up every 30 minutes or so and stretching.  Moving your shoulders and hips through a full pain-free range of motion on a regular basis will help prevent your muscles from tightening up and going into spasms.

Also, training the small muscles, as well as the big ones, helps to stabilize a joint for movement.  Biomechanics is key – I focus on form with all of my clients prior to getting into any specific “strength building” routines.

 

Dan:  What do you think are the most important aspects of overall fitness?

Dave: In a word, balance.  This is not simply having the ability to stand on a funky piece of equipment, but an overall approach to improving one’s health.  For example, we must strengthen overstretched, weakened muscles while improving the flexibility and strength of tight, spasmed muscles.  As my colleagues also mentioned, a smart and focused approached to food is an integral part to a balanced and healthy lifestyle.

 

Dan: What are the steps that you take when evaluating a client and creating their fitness program?

Dave: At Sweat Life Fitness, we utilize a comprehensive assessment protocol that helps determine where an individual is strong and flexible, and where his or her body needs the most attention.  I take a clinical approach to exercise prescription and hone in on those weaker biomechanical links in the chain.  Remember, those links are what holds us back!

 

Dan: What age groups have you worked with in the past?

Dave: The youngest athlete-clients I have worked with were around 8 to 10 years of age.  These clients were relatively new to sports and parents are very concerned with keeping their boys and girls injury-free.  Biomechanics is the focus at this point and the best way to prevent injuries is to learn how to move!  I have also trained people of every age group in injury-care settings.  The post-rehab setting is what excites me the most and my clients see results fast!

 

Dave Bloch, MS, CSCS, LMT is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at dave@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.

Live the Sweat Life!

 

An Interview with Chris Pregony

Jun 15th, 2011 Comments Off

KEEPING IT REAL:  FITNESS TIPS AND ADVICE FROM SWEAT LIFE FITNESS MASTER TRAINER CHRIS PREGONY, BS, ACSM.

Every once in a while you meet someone who is in the profession that they were made for – you can tell immediately – they love what they do, they are good at it, and they make everyone around them better.  That, ladies and gentlemen, perfectly describes Sweat Life Fitness Master Trainer Chris Pregony, BS, ACSM.  He strikes a great balance between motivator, educator, and instructor.  He can push you beyond limits you ever thought possible – all with a smile on his face which lets you know he is in your corner.

Below is an excerpt from a one-on-one interview I did with Chris last week.  Get ready to learn from one of the best.

Dan:  What inspired you to make a career of personal training?

Chris:  I have always been an active person.  Growing up I would play outside all day – and when it was time to come home I was usually late because I wanted to stay out as long as possible. I became involved in organized sports at a young age and I really took to it. I enjoyed football the most, so that’s what I focused on through middle school and high school. Most of my training was centered around football.  I would lift weights, run, and do a lot of speed and agility training to get better. I attended camps and had an excellent weightlifting coach. My coach was extremely knowledgeable and taught me proper form and technique at a young age.  My passion and enjoyment of all things active carried over to college where I obtained my degree in Exercise Science.  I began using all the things I learned to help others find the same enjoyment that I have with fitness and training. The appeal that personal training has for me is that it allows me to empower others. It is very rewarding to help others build self confidence and take control of their health.

Dan:  You do an outstanding job of incorporating variety into your training programs – mountain biking, hiking, running – in your opinion, why is variety in a fitness routine so important?

Chris:  We live in a dynamic world where things are constantly changing. If you don’t add variety to your routine then you will become stagnant or good at only ONE of the MANY aspects of fitness. For example, a power lifter who can bench 400lbs and squat 750lbs is pretty strong. But can he run 3 miles?  How many pull ups can he do? Can he swim?  Adding variety to your program allows you to adapt to the different challenges life throws at you.  Here is a great example of how my fitness came into play a week ago: my flight was delayed which put me behind when trying to connect in Charlotte. By the time I got off the plane they were already boarding the connecting flight. I literally ran across the airport in 8 minutes (while carrying my luggage) and made my flight. If I wasn’t fit, I would have missed that flight.  Doing a variety of exercises will help you carry groceries, chase kids, do yard work, and have fun on vacations. For me, it helps me run, bike, swim, play football, basketball, tennis, Frisbee, rock climb, and hike.

Dan:  Motivation is a big part of achieving results and being successful.  What are some ways that you keep your clients motivated?

Chris:  One thing I have learned about motivation is that everyone is motivated by something different. Some people are motivated by me getting in their face and pushing them hard to the point of failure. Others are completely turned off by that and need more positive reinforcement. I find what works for each individual – whether it is weight loss, pants size, a race/fitness event, or a wedding – I find out what motivates them and then we focus on that.  Then, we constantly measure and track progress and re-evaluate their goals on a regular basis.

Dan:  Planning ahead and preparation are two necessary ingredients for avoiding plateaus and exceeding fitness goals.  Will you share your favorite tips for planning and preparing for success?

Chris:  Planning ahead is imperative to achieve your goals. However, I also like to leave room to “fill in the blanks” as you go.  Here are my Three Components for planning for success:

  1. YOU MUST MAKE TIME for your health and fitness – that means fitting it into your schedule no matter what.  “I don’t have time” is not a valid excuse.  Plan your workouts the night before, pack your workout bag the night before, and then DO IT!
  2. MAKE IT FUN.  Find things that you enjoy. I enjoy working out, but I’d much rather do something that is both physically challenging and fun – like running and biking on trails, playing sports, and canoeing and swimming at the springs.  All of these things are very physically demanding, but I don’t look at them as work because they are fun and I look forward to them.  Make a list of the activities you enjoy and incorporate them into your routine. 
  3. PREPARE YOUR MEALS IN ADVANCE. This is the only way to make sure you are eating and fueling your body properly.  I know my diet needs to consist of fruits, veggies, lean meats, nuts, and a little bit of dairy. So, I choose my fruits and veggies depending on the season (the Farmer’s Market is great for this) and I vary my meats with fish, chicken, beef, and turkey.  Plan ahead, choose real foods (not processed garbage) and be creative (try new foods and break out of your comfort zone).

Dan:  What advice would you give someone who is participating in an exercise program and wants to lose body fat and gain muscle mass?

Chris:  I feel that the formula for losing body fat and gaining muscle mass is relatively simple.  I am not saying that it is easy – if it were, we would not have 2/3 of our population overweight – but it is a simple concept.   If you eat right, like stated above, do at least 30min of moderate to vigorous activity a day, and lift weights at least 2 times a week, you will lose body fat and gain muscle mass.  More than anything you need to be active on a daily basis. That means doing some form of exercise EVERY DAY. Americans have become more and more sedentary which is the main culprit in the obesity epidemic.

Dan:  Thanks Chris, that was AWESOME!

Chris Pregony, BS, ACSM, is a Master Trainer at Sweat Life Fitness, Inc. in the Haile Plantation Village Center.  He can be reached at chris@sweatlifefitness.com for more information and training consultations.  We always appreciate and welcome your feedback and comments.