Crossfit or Crossf***ed?!

My first thought as I walked into “Brick”, West Hollywood’s premier Crossfit Facility, was “This is every functional trainer’s wet dream.” There are no machines like the smith machine or leg extension; whose only purpose in the fitness realm should be to serve as coat hangers. By the looks of it, this place is a legitimate training facility.

Before the workout even began, participants started arriving 15 minutes early to start their foam rolling and movement prep (lunging, bridging and stretching with bands). What this means is that Crossfit has created an environment that empowers its clients to apply proper flexibility and mobility techniques as a part of their warm-up, which is necessary in order to reduce the risk of injury. Done are the times where running on a treadmill is the proper way to warm-up prior to weight lifting.

 Brick’s warm-up of the day consisted of a 1000m row, followed by 3 sets of 3 hang cleans and ended with 4 sets of 1 repetition (hang cleans) utilizing maximum load…which is one heck of a warm-up! The workout of the day, or “WOD” as crossfitters like to call it, consisted of 20 rounds of one hang clean into three front squats, followed by six ‘russian’ kb swings. Mind you, this is considered a mixed level class, which according to Brick is acceptable for beginners, or those in recovery and/or therapy. Now, I don’t know about you, but I don’t know many beginners or those in recovery that are capable of doing Olympic lifts. But I digress…

The WOD crushed me. I repeat, crushed me. My hang cleans and front squats were only loaded with 85lb and my swings with a moderate 16kg (approximately 35lb). This entire sequence took me about 35 seconds to complete, leaving me with only 25 seconds of recovery before the next round began. Now for those of you who just found my last two sentences to sound like a foreign language, I need you to pay special attention. This is because a majority of crossfitters are comprised of everyday people, not the advanced athlete or fitness professional who understands the elements of program design, progression and overload. This is when training like this becomes extremely dangerous in group settings.

Most beginners don’t even know how to squat correctly. Forget about loading them with a barbell, either front loaded or back loaded, and now you’re asking them to hang clean? How many weeks have these crossfitters been taught the fundamentals and mechanics of Olympic lifting? Did you know that every collegiate athlete is taught the proper mechanics of every Olympic lift with a broomstick/pvc pipe until the movements are flawless? Did you know that this neurological adaptation can sometimes take up to 12 weeks? What I am trying to say is Olympic lifting is effective only when done correctly and to learn to do so can take days, weeks, and sometimes even months.

So, back to the WOD. During my brief recovery period, I was able to glance about the room and check out the technique applied to these lifts. Out of the 18 of us taking the class, four could only perform the movements flawlessly, even when fatigued. The remainder 14 suffered tremendously from horrible form and technique. Most of them were simply pushing too much weight and I watched in horror as their spines and knees buckled under the pressure. But, they kept going because that is the crossfit mentality: go until you break, puke, or finish.

Now, I don’t know what’s happened to our industry. When did we decide that working out so hard until we can’t walk, move our arms, or bleed, defines "a good workout?" That’s just plain stupidity. A true athlete works hard so they can reach their athletic potential without breaking because they want to continue working, pain-free. This is usually achieved with a systematic, periodized approach to their training program, and is all achieved with the assistance of a science-based coach.

In by no means am I suggesting that no one do crossfit. And I would personally like to thank JP and his staff for making my crossfit experience quite wonderful. If you are someone who is capable of performing Olympic lifts and high intensity workouts without issue or injury, than this is the workout for you. If you are a beginner and desire to train like a skilled crossfitter, hire a private strength coach (CSCS) or trainer who can get you to that point: don’t start your training program at crossfit. It’s all about progression ladies and gentlemen: if you’re end goal is to achieve crossfit status, take the time to get yourself there. Remember, Rome wasn’t built in a day.

"INSANITY"

So this is what we’ve come to in the fitness industry. A nicely presented, pretty packaged DVD set that promises you the most INSANE fitness results of a lifetime. All it takes is three easy payments of $39.95, plus $24.95 shipping and handling, and you have your own private personal trainer (and fitness posse) delivered right to your doorstep.

As I joined a fellow personal trainer and dear friend of mine for my first Insanity experience, I approached with a little hesitance. She popped the DVD in and the first thing I see is Shaun T. with his jaw-dropping 8-pack staring at me. My first thought is, “Well, they found the right spokesperson. Who wouldn’t want to look like this guy? And if the rest of America thinks that they can look like him after 60 days of Insanity…why not give it a try.”

And then Shaun T. mopped the floor with me. Being someone who is in pretty good physical condition, I was close to death. This 40-minute cardio power and resistance DVD was exactly what they call it, “INSANE.” My average heart rate stayed at about 185bpm and sometimes exceeded 200 (based off the readings of my handy dandy POLAR Heart Rate Monitor). Mind you, that’s a little dangerous for your average-joe. Not to mention the many moments where I just had to STOP, catch my breath, and let me heart rate decrease. Shaun T. was killing me… and my super-fit friend.

My trainer friend is on a mission to get in the best aerobically (and anaerobic) fit condition of her life and she continues to follow ‘INSANITY’ on a daily basis. I, on the other hand, had to take almost four days off due to the fact that I couldn’t move my legs….AT ALL. I had a flashback to my former volleyball days: I could relate the kind of pain and soreness I was feeling to my first time attending volleyball camp as a sixth grader. This was no bueno.

So here it is in a nutshell: I may complain that Shaun T. kicked my butt, BUT I have returned. The workouts are tough (and there are 10 of them) and they challenge me in a way anaerobically that I would never do alone. But let me remind you: I am someone who has been a gymnast, a collegiate athlete, and continues to train utilizing heavy weights and some form of metabolic conditioning (battling ropes, KB swings, etc.) WEEKLY.

These workouts are NOT for the faint-hearted and they are surely not meant for a novice. If you are someone who is new to training, someone who has suffered an injury and is returning to training and/or someone obese and de-conditioned, DO NOT START THIS PROGRAM. It is simply NOT made for you. You will notice that everyone participating in this video is in excellent shape and even they have a hard time completing a workout without taking additional rest.

If you are one of the three red flag populations that I named above, here is what I suggest: Take at least three to six months to work with a personal trainer to get you in decent shape to start your own program with Shaun T. You need some extra eyes to help guide you safely and soundly through the basic movement patterns (squatting, pushing and pulling) before you can assure that you are doing them correctly. Trust me, we all think we can squat, pushup, and row - until you’re told you’ve been doing it wrong your whole life… and I’ve come across this scenario too many times to mention.

With all the jumping, hopping, skipping and lateral shuffling going on in these workouts there is a great deal of risk for injury. Don’t be “that guy” who gets so excited to start working out, that you workout so hard you injure yourself and then you can no longer exercise. Commit to yourself: make the investment and work with a trainer before doing this program. We all have to learn how to crawl before we can learn how to walk.

220 Fitness

Are you tired of going to a gym where no one knows your name? Tired of waiting for a treadmill or a piece of cardio equipment during peak hours? Are you tired of going to group fitness classes that are so jammed-pack that you're going to punch your neighbor in the eye? Well fear no more fitness junkies, 220 fitness is here to save you.

220 Fitness, located on Main Street in Santa Monica, Ca. is the brainchild of owner, Matteo Baker. Baker's experience in the fitness world is too long to mention-but I can say, the man know's how to run a gym: He's done it plenty of times and all over the world to be exact.

When you approach 220, you THINK you know exactly what you're going to get. Its large, bright windows open up to Main Street- allowing the members and passers-by to see exactly what's going on inside. As you enter through the open front doors, you feel like you've entered a time machine: circa 1983 in Boston, Massachusetts and on the set of "Cheers." Not because the facility is outdated or because it smells like stale beer and bar food, but because at 220, everyone DOES know your name.

As you walk around this charming gym, you may think "Man, this place is small." And yes, comparatively speaking to gyms like Equinox and Golds that may average 45,000 square feet, it is. But if you're looking to be a part of a community and feel valued like a family member and not just a number, than 220 is what you're looking for. Though I should mention parking- small gym means small lot. But those folks at 220 are one step ahead of you: if there's no space left, they have another lot located about a block away.

The gym has everything you need and then some-dumbbells, barbells, kettlebells, various cadio machines and even a kinesis wall. If you travel around back, you'll find even more tools to fancy your functional needs. This is where you can find hanging bags, battling ropes, TRX, gym rings, superbands and even a little rubber, red dummy to punch, kick, throw and slam. And if you want to kickbox-come take a class where you do just that- by kicking and boxing a real bag.
Upstairs holds a group fitness and cycling studio where a plethora of classes are held... too many to mention and I have not taken enough of them to give you all an unbiased view on them. So wait for that one....and trust me, those reviews will be coming.

Here's the point: come to 220. Come check it out if you haven't all ready. Let Henry, the resident sales manager, take you on a quick tour of the joint. And I promise- Henry won't be inundating you with follow-up phone calls every hour to hassle you to join. If you're worried about cost: TELL THEM. As a student, I was concerned about paying the Equinox rate of $150/month and they were able to provide me a student membership of $79/month. And if you're still not convinced- sign up for a guided workout with a member of the training staff or Executive Training Director, Jason Pease, CSCS. Let Pease show you all the tricks he's got up his sleeve to get you in the best shape of your life.
I don't have to be the one to sell this place to you- 220 sells itself: Second2None. 

hCG diet

So summer is around the corner and if you live in southern california, well- let's just say its spring/summer practically year round. This is time when clothes come off and we show off just what we've been working for all year... or do we? If you happen to be one of those folks who have not been putting in the hours to fine-tune your physique, well, don't you worry... I'm sure you (or someone you know) will be one of the millions of americans to try a quick fix. Why not? They ALL claim to work... don't they?

The HCG diet is the new rage and it really has people talking about its success... but what about its risks? But before I get ahead of myself, let me give you a quick background of our friend hCG. hCG stands for human chorionic gonadotropin and it is a hormone produced by women early in their pregnancy. Actually, hCG levels peak at week 14 and decrease thereafter. hCG has many roles, but its primary purpose is to make sure the fetus receives the nutrients and calories needed to grow, even if the mother is malnourished. With the presence of hCG in the body, adipocytes (fat cells) are broken down and utilized as energy stores for the fetus. So if there is a chance that the mother is not eating enough nutrients and calories, hCG is there to make sure the fetus does not suffer from malnutrition.

So HOW did this become a fat loss drug? Well, in the early 1950's it was utilized in a study to help adolescent boys who were suffering from a delay in genital development- hence the name gonadotropin (gonadotrophic means genital development). But this study showed another response variable- participants were able to lose excess weight, maintain a low calorie diet and not suffer from hunger pains. And like that- the birth of hCG (no pun intended) became a weight loss tool.

According to creator Dr. Simeons, hCG is the only way to go if you want to lose weight and supposedly,  keep it off. Without getting into the nitty-gritty details of it, Dr. Simeone recommends that the patient take hcg injections daily (in cycles of no more than 23 days straight and with no more than 40 pounds lost) IN ADDITION to  maintaining a 500 calorie diet. THERE'S YOUR RED FLAG LADIES AND GENTS. 

In my book, this diet is FICTION. Yes, you lose weight, but its a crash diet. Most people lose weight on a crash diet. If you do not learn how to transform the way that you eat, you will gain it back.  If you are someone who is taking a holistic hcg approach (using drops or drink mixes), you are being DUPED. hCG MUST be given in injectable forms (if you're wanting to get the real thing). Living this way (maintaining 500 calorie diet) will cause major physiological issues down the line. No serious health practitioner would ever prescribe someone to eat 500kcals a day.
DON'T FORGET: hCG was initially used as a fertility drug (and it still is- for those of your who have done IVF are usually taking hCG injections as well). A major risk for you females who are taking hCG for weight loss: pregnancy might be a side effect! 

If you're really concerned with losing weight, contact a registered dietician for all of your dietary needs. Always consult a professional before trying the newest fad on the market. Remember- they only pull it off the shelves when someone gets seriously hurt... don't take the chance of that person being you...

TRX: Think You Know It ALL?

Just two weeks ago, I had the pleasure of attending a TRX Suspension Training Certification hosted by the wonderful staff of Malibu Fitness. Being a trainer who has incorporated TRX training into my programs for years, I was curious to see what MORE I had to learn about this product. To be honest, I didn't think I had anything more left to learn, but upon the persistent request of fellow trainer, friend and fitness entrepreneur, Joselynne Boschen, I gave it a go.

As a traveled down the PCH from Santa Monica to Malibu, the pristine coastline and cloudless, sunny Sunday gave way to a well-deserved day ahead. There's nothing more that I love than learning, but when you tie it with an outdoor fitness venue that overlooks the ocean, well, it's just a win-win situation. As we all enter Malibu Fitness, we sign in and slather on loads of sunblock, awaiting for further instruction..... and instruction is EXACTLY what we received.

I am happy to say, we were taught  by Senior Instructor, Arthur Hsu who not only has been presenting with TRX for three years, but also owns Advanced Training Performance (ATP), a facility located in Las Vegas, Nevada. 'Great,' I thought, 'Arthur is experienced, not only with TRX, but with the world of training and sports performance, BUT what MORE does he have to teach ME?' Well, let me tell you, Arthur and those folks at TRX really had MORE than a few tricks up their sleeves for this one-day program.

You want to know what I learned that was NEW and of utmost importance to me (and clients)? HOW TO CORRECTLY cue movements. And this all STARTS with how you initially position yourself or your client. This sounds pretty basic, but it IS the BE-ALL, END-ALL. Even after watching pretty much every TRX DVD they have out there, not once was I taught that every movement should START in the ending position. It's just that simple. Along with learning basic cues and manipulating strap length for differing exercises, we learned a plethora of new exercises- including the pull-up. If you're a trainer or an avid exerciser and have always wanted to do a pull-up or teach a pull-up....this is the place to start. The TRX can progress you to a full pull-up in no time....just take the course and learn (or look on the TRX website and find a certified trainer near you)!

TRX is currently providing this course for anyone who wants to take it. You do not have to be a certified personal trainer, group fitness instructor or any kind of certified health practitioner to take this course. If you are interested in learning, let TRX coach you. You will learn some basic fundamentals of anatomy and movement in this course, but it is in NO-WAY overwhelming and should not deter you from learning more about what this tool has to offer.

Yes, the TRX suspension system incorporates a style of training that IS core-intensive. You are utilizing nothing but a strap and your body weight as support, resistance and stabilization. Expect to consistently be challenged and expect to progress. The TRX is a fundamental tool in your toolbox for training. It can help you build lean muscle, burn body fat and can be utilized as part of an interval training circuit that is guaranteed to raise your heart rate! I recommend the TRX hands down and give the certification course - two thumbs up! Thank you to Arthur Hsu and the people at Fitness Anywhere for always challenging the fitness fanatics and teaching us something new every time.

If you need further information on suspension training, please go to http://www.trxtraining.com/

Fitness: Where to Find It

With the increasing popularity in preventative healthcare, we are beginning to see an emerging, roaring lion in the fitness and wellness industry. We are starting to see a mainstream shift in the way which people train. For so long, we have been dominated by the bodybuilders and the body-split training modalities, that we have forgotten how to "function" in the fitness realm. Now, don't get me wrong, I have the utmost respect for bodybuilders and figure competitors (and being one who has competed in a few shows myself, I can attest to the amount of dedication one must have to compete). But one thing is certain, ask most bodybuilders and figure competitors how they FEEL after training this way for a prolonged period of time. Most will say they are suffering from chronic pain, injuries, and tendonitis....single joint movement can only get you so far...

But as for this emerging lion: we should closely examine what comprises the fitness and wellness market these days. Everyday we are inundated with advertisements of new fitness devices, dvd's, training programs and private studios coming out into this market. We are embracing new ideas, new technologies and sometimes the ability to "think outside of the box." And let's be honest, without some of these creative entrepreneurs such as Josh Henkin, creator of the ultimate sandbag and Valerie Waters, creator of the ValSlide, we would be a little more limited in our fitness applications. 

The purpose of this blog is to create a little more knowledge about what is out there, available to all of us who wish to find it. Its much easier to make judgements about something we have never before tried, like the shake-weight, for example. What I do know is the science behind the shake-weight is limited and therefore, degrades its value in my book. But, I will tell you this: the marketing behind the shake-weight generated enough chatter to sell millions and counting. MILLIONS. But why? Is this the only tool and best way to generate the kind of "arms" it claims to build? No. And that's what I'm here to debunk.

Please follow me on my investigative journey as I try new fitness products, attend certification courses and shop around Southern California's boutique gyms and studios to find what out is shaping the fitness market. I am here to be your eyes and ears, to taste the trends and be trained by the trainers. We have food critics, movie critics, fashion critics....it's about time we have a fitness critic.