Extreme Weight Loss

The other day someone asked me what my opinion of gastric bypass and other surgical, and non-surgical, forms of extreme weight loss were.  My response was/is not a very positive one.  I do believe it may be the last resort and possibly necessary for some people to go through with a procedure like that as a last resort, but I think they those cases are pretty rare.  Although these cases may not be so rare as our society continues to puff up like a tick.  

There are several things to take into consideration when talking about these drastic procedures. The person's health and degree of obesity prior to, the persons motives for such steps, the health implications, the restrictions or guidelines following the procedure, and lifestyle changes that may take place before during or after.  If you are not willing to take these things into consideration and follow all of these aspects of such a procedure, then I don’t think you should have such a procedure done.

With regards to these procedures I think people fall into three categories:

Legitimate need: There are people - be it a reasonable health condition or lifestyle conditions - who do need such a thing. If a health care provider believes that your life depends on it, then I would tend to agree and be for it.  

Non-Need Structured: These people are those that in my opinion don’t need a procedure just a good swift kick in the pants to make lifestyle changes.  None-the-less they do go through with it, but follow all of the guidelines and suggestions for making the most of it.  They still make some better lifestyle choices in an attempt to better themselves and become an all around healthier person, with the help of the procedure.

Non-Need Unstructured: Unfortunately, this is where I think the majority of people fall.  They get the procedure because they are lazy and don’t want to do much work to get themselves to a better place.  It’s the quick fix that everyone is looking for nowadays, the magic pill, the overnight cure.  These people also continue their awful habits after the procedure which are the reason they got into this situation in the first place.  Losing weight yes, becoming a healthier person and adopting some lifelong wellness habits, not at all.  

In short - sack up, do the work, and make some serious life changes if you want to lose weight and/or become a better healthier version of yourself.  Don’t look for the quick fix, you’re not doing yourself any favors.

-MS

You Do You

“Your biggest challenge isn't someone else; it's the ache in your lungs, the burning in your legs, and the voice inside you that yells, "Can't" But you don't listen, you push harder. You hear the voice whisper "Can," and you discover that the person you thought you were is no match for the one you are.” -Unknown

One of the biggest factors that can interrupt fitness or life, in general, is competition. A lot of the times it is drilled into people’s minds that they need to be better than the person they are up against. While competition is a dynamic aspect to life, it can backfire. Competition can shy people away from even getting into a gym because the competition seems too intimidating. Be open to failure, not closed to trying. On the contrary, competition can push someone to injury by trying to keep up with the guy next to them. Be motivated, not presumptuous. Instead of always challenging yourself against someone else, focus on the competition within yourself. Focus on being better than who you were yesterday. Not just physically, but mentally. Challenge your body, your mind, your character. Fitness is a very personal thing, so it should be treated accordingly. Everyone has a different body, goal, expectation, or training style. The distraction of others can cause us to lose what we stand for or believe in. We begin only to see ourselves in comparison to others around us. Let others be that motivation and push, but never your reason for thinking you “can or can’t” do something. Be faster, be stronger, work harder, eat healthier than YOU did yesterday. 

Everyone is after a different goal; instead of trying to chase someone else’s go out and achieve your own.

- Amber

HIPPY

Somebody gave me the idea to speak a little bit on the blog about the hip, why it's good to have good hip mobility, and ways to improve your hip mobility. I have attached a couple of videos that I think do a good job of showing and explaining some of the techniques used to increase some movement in the hip.  But first I will speak briefly to the point.

A lot of people that we see here at CPC have jobs that keep them sitting for a large part of the day. Sitting is one of the biggest culprits for aggravating some hip limitations. The longer you spend in a seated position the more your body is going to adapt to and stay in that position, most of the muscles surrounding the hip are in a shortened position when seated, stay there long enough and they tend to stay shortened. When you get up and move, walk, exercise, squat, whatever, you may end up with some tightness or limitations in that area.  

You need to regain that movement.  How? There are many ways, see the videos below for some examples.  Why is this important? Lack of movement in the hip and effect you when you walk, run, squat, go up stairs, etc, if you can't move there then you are going to compensate and create other problems elsewhere.  

Yes, this was brief, when have any of you really known me to talk a lot?  Exactly, I'm hungry and I want to go eat. If you have questions, as always, come talk to us.  Enjoy your weekend!

https://www.youtube.com/watch?v=dRmT1mja4uk

https://www.youtube.com/watch?v=dRmT1mja4uk

It's Not What You Know, It's What You Can Coach

In this field putting someone through a difficult workout isn't hard. In fact, it requires little skill, just enough knowledge of anatomy and a good playlist. On the flip side putting someone through a non-destructive, safe and progressive session is a skill. Doing that with a room full of 12 to 16 people? That's an art.

Planning the movement patterns (exercises), the order, the complimenting stretches or cardiovascular intervals is a lot of work. Not to mention sets, rest, intensity and volume. So much goes into one singular program by the time an individual coach gets into the session  there is a sigh of relief like "Finally! Let's do this". But there is where the failure begins. No matter how well you planned, studied and organized this session with the most meticulous detail the real effort hasn't even begun. You now have to get an individual(s) to execute that program they way in which you intended them to. You need to cue! It's up to you homeboy you are the one who needs to Bob Ross the shit out of it. You need the person who is looking at that same blank canvas, that wide open space and see it like you do. Happy little tree in the corner just like you saw it in your minds eye ...

So what in the hell am I ranting about? A plank. A squat. A crunch - all of them. "Lock your plank", "Drop your ass", or "Bring your chest to your knees" are movement commands, not cues. Methodically breaking down that exercise joint by joint and describing the muscle activation necessary to create movement is the KEY to a great program and having your participant(s) feeling the appropriate changes you intended. That is what we do.

Is this statement narcissistic? No, not at all. It’s factual. I speak to this topic on a very personal and passionate level. I have given a lot to this field and to my career and being at the top is very important to me and in no way an accident. It’s a choice and it’s not a given. I work my ass off to make it so. The greatest advantage I have is that over the last four years I am surrounded by professionals every day that are dedicating themselves the same way. So when someone asks me why they should train here? Why should I go to CPC? What’s the difference? I could point to the fact that we are all nationally certified coaches. Or that each of us hold our bachelor's degree in the field or are pursuing continuing education programs constantly. But, that's not it. Each of us are students of our craft and never take what we do for granted. It’s not a hobby, it’s our profession and we crush it day in and day out. Arrogant or not - that's the CPC difference.

-Sully

Mobility: The Missing Link

With the increased time we all spend working we dedicate fewer hours a week towards taking care of ourselves and our bodies. The little time that we do have is spent doing what we believe or what we have been told is the right thing to do. Whether that is running, lifting, metabolic conditioning, or another form of exercise/physical activity, a key component to any program that is commonly missing is mobility.

Mobility is often overlooked in programs. Mobility could be left out due to lack of time or lack of individuals feeling like they are benefiting from it because they aren’t breaking a sweat. Different people will develop different tight areas largely depending on what they do for work and/or leisure activity. I can confidently say that regardless of what you are neglecting to mobilize, it either negatively impacts your workout or causes discomfort.

Tightness develops in soft tissue when we don’t move through that range of motion. The body adapts to the shortened range of motion and develops fibrotic tissue preventing the body from traveling through the normal range. These are easy corrections to make, but the longer the body neglects the mobility component of their health, the harder it will be to regain that particular joints comfortable range.

Mobility is important to maintain because it can cause compensations that put stress on the incorrect body structures leading to injury. Overtime a lack of mobility will also contribute to aches and pains that accumulate and can develop into serious physical health issues.

Hypermobility is a tissue that has excessive range of motion, and we don’t want to overstretch that joint. Hypomobility is a tissue that lacks range which is an indication for mobility work. Mobility work is also extremely important for maintenance of proper range of motion and health of surrounding tissues. Ask one of your coaches for any clarifications on this. Educate yourself and take control of your body and how it feels and performs!

TM

What Can Kettlebell Swings Do For You?

Whether you have performed them or have seen another client do them, you all know what a kettlebell swing is . I hear all the time, “Are those safe for me to do?” or “I’m going to hurt my back doing those!”. As with any exercise, if performed with proper mechanics the risk of injury is minimal. The kettlebell swing is done in a functional manner that helps to develop posterior chain strength by activating the spinal musculature, hamstrings, glutes, and core all in one movement. The kettlebell swing is known primarily for its benefits to the hamstrings and glutes, but believe it or not, this exercise can be credited to restoring order and function for clients with lower back issues.

A study published by the Journal of Strength and Conditioning demonstrated the benefits of the kettlebell swing on the spine; more specifically at the L4 and L5 vertebrae of the lumbar spine. Unlike most traditional exercises, the kettlebell swing activates the spinal musculature in a way that allows for a more natural movement of the vertebrae. Compared to a traditional deadlift, the motion of the kettlebell swing cannot overload the lower back. With deadlifts, it is easy to overload the lower back leading to improper form. On the contrary, when doing a kettlebell swing the muscles will typically fatigue before overloading can occur. I’m not saying to stop doing deadlifts and other traditional lifts; but start supplementing kettlebell swings into your weekly routine.  

If you have questions or want me to walk you through some exercises, find me at the facility. You can also refer back to my kettlebell series from the CPC Summer Series.

- SW

Not enough time in the day to workout?

Not enough time in the day to workout?

You hear it all the time, "I don't have time for that; I have kids, work, school, etc." You're right, not everyone has time for an hour workout when it takes 10 minutes to get to and from the gym. Add in eating before, changing clothes, traffic; sometimes we're looking at a two hour ordeal to get in that workout that you sometimes don't really even want to do.

First - if you don't have time to go to the gym and truly don't, nobody wants to hear you bitch about it. Do something around the house - garden, clean, go out for a walk with the kids or just a brisk walk by yourself. That's a "functional" workout for you; it doesn't always have to be weights and running. I'd rather see you post a picture of yourself raking the yard as opposed to a picture of you squatting an insignificant amount of weight, with terrible form, while having a stupid duck face. But I'll leave that topic for another day.

Second - back to doing something you don't want to do. Why? I don't like to run, so I don't. Ever. Forcing yourself to the gym to do something you hate to do will make it seem like you have even less time than you really do. Funny how you find time to watch "Game of Thrones", check Facebook or find time to complain about not having time. Do something you actually want to do like hiking, biking, swimming, golf, tennis or anything active that's enjoyable. You'll find time for that.

Third and last - you don't always have to work out for an hour. Do a half hour blast, split your runs up, quick ride on the bike, mobility/Trigger Point session - anything is more effective than sitting on your ass especially if that's what you have to do for your day job. 

Move more, get out, and stay active.

CW

Activity Avoidance - Deadlifts Don't Bite

Most of the active community work towards their goal of being healthy. A healthy lifestyle 
encompasses many different domains, including exercise. The exercise domain can be broken down into resistance exercises, cardio, agility training, and many more. Without even knowing it, you subconsciously sabotage yourselves on your way towards being a well rounded person by avoiding specific exercises. 

“I HATE RUNNING!”

A statement I have heard so many times. Your body is a master at coping and will prefer the type of exercise that you are good at and your body is built for. In most cases, that exercise type or even specific exercise that you DESPISE, is the one that you need to do the most!

Early in my training career I would avoid deadlifts, sometimes on purpose and sometimes 
subconsciously. This effected the benefits I received from the exercise. A year prior, I had 
sustained an injury that, unbeknownst to me, would limit my hamstring strength on that leg. OF COURSE I liked to squat more, I was better at it! It was easier for me. My body knew that and directed me accordingly. This mechanism is the same way that people get hurt every day, through compensations and avoidance of at risk areas. 

This is an easy fix! Hold yourself accountable for your own health. Have someone asses your workout routine or have them develop a program for you altogether. Put the responsibility into the right hands to make sure that you give your body everything it deserves!

To Roll or Not To Roll?

Most of you know that a good dynamic warm up, foam rolling and some light stretching are beneficial before and after exercising.You all have your own variations on these routines or techniques you apply to your pre/post workout regimen, which is great.However, I’ve noticed lately there are many of you who don’t have a pre or post workout regimen.I have two goals for this blog post. First, I want people that aren't doing any kind of rolling for myofascial release pre/post workout to start adding it in. Second, I would like to get people that have a routine to think outside the box and add some new techniques or focus on some new muscles groups rather than the usual suspects.

 

If you haven’t considered the benefits of rolling, here's the short version. Rolling is very much like a massage, it manipulates the tissues in and around muscles or joints to increase blood flow, increase oxygenation, increase flexibility, break-up muscle tissue (knots), and increase movement. During exercise all these tissues can get tight which is why you need to spend time before and after a workout "working out the kinks". Skipping this step subjects yourself to an increased risk of injury or limiting your ability to get better from an issue that has been a constant problem.

Many of us get stuck repeatedly rolling the same areas, which don't get me wrong isn't a bad thing. If you have a tight IT band then go ahead and roll the crap out of it, but a lot of us don't think to do anything other than the big things (IT band, quads, hamstrings, glutes). Everything is connected, a common statement that you might have heard around CPC before, and it's true. A lot of times that nagging tightness or soreness in your glute isn't coming directly from that area. You can roll the hell out of it, and it will feel better for a while, but may never go away. You need to look to other areas. Look to the lower leg for example. Our feet hit the floor first in the morning and are the last off of it at night (I didn't come up with that I stole it from somewhere). Many of us are constantly on our feet, if they aren't happy then that is going to work it's way right up the line. I want people to start thinking outside of the norm for your routines, in order to treat your ailments. You can roll virtually any muscle, and if you don't know how then ask.  

If you're looking for a more in depth look at rolling, I seriously encourage you to sign up for the Trigger Point workshop we have coming up here at CPC on Sunday, May 18th. It's open to the public, you don't have to be "in the field", and you shouldn't feel intimidated. The workshops are fun, informative and enjoyable. You'll get a lot out of it and most of all you'll probably learn how to fix some of those aches and pains.

- MS

What's your favorite?

What's your favorite?

Ok, for this Blog Post I want it to be fun and conversational, I know you all have opinions (some more than others) and I want to hear them. Give us some feedback, please!  

What I want to know is what are your favorite TRX Exercises?  

We have added A TON of TRX specific classes that many of you have taken a liking to, not to mention the ST and RIP have been a staple in the CPC arsenal for a long time now. We are headed into warm weather and you know that we like to take things outside when we can. We like to make things fun and interesting.  Help us out and let us know what some of your favorite movements are. Who knows ... maybe you'll start to see more of them!  

Duran Duran was neither Duran nor Duran, discuss!!

Mike

Why Weight?

All too often I hear men and women saying females shouldn’t be lifting weights. Why not!? Nothing upsets me more than hearing those uneducated on the matter chime in with their misguided opinions. Not only should women be lifting weights, but they should be in the weight room more often than their male counterparts.

Here’s why:

Testosterone vs. Estrogen:

Many women that I have trained in the past are very apprehensive about picking up a dumbbell because they don’t want to become “muscle-y.” With the proper program and guidance, there is no way this would happen. In laymen’s terms, testosterone is far more superior to burning fat AND building muscle in comparison to estrogen. That is why men “bulk up”. Why is this important? Purely based on hormone composition between the genders, it is much harder for women to build muscle and therefore burn fat. Females simply don’t have the testosterone for that to happen. So in short, these effects won’t happen overnight! Relax, don’t listen to infomercials from SALES PEOPLE, and start incorporating some weight into your regimen.

Burning Calories:

It is fair to say, that a main reason a majority of people want to work out is calorie control. Most people want to feel great, be lean, and achieve overall health. Allow me to blow your mind with these next few sentences. At rest your body is burning calories. Muscle requires more calories to sustain itself than fat does – a lot more. A cheap and easy way to burn off those unwanted love handles: PUT ON SOME MUSCLE! 

Muscle? But I like cardio. Then get your ass in gear and stop moving at the same miserable pace as Betty White on the treadmill next to you. Higher intensity burns more calories. Higher intensity what you ask? ANYTHING! Speed, hills, resistance, intervals - the list goes on and on.

The evidence is all there. This isn’t abstract thinking, this is a professional relaying facts. The easiest way to feel better and move better is by working hard. Don’t hold yourself back, get yourself into the game and see what an amazing machine your body can be and will become. Get into a boot camp, or under a bar, and start sweating.  

Want to Be Better?

Lately, I've seen a few subscribers weight lifting early on Tuesdays and Thursdays, which is something that I like to see. However, I can't help but notice how the group is made up of mostly the strongest CPC subscribers that we have. Coincidence? No. 

Our Tuesday/Thursday morning crew has 2 to 3 non-coach members, but the more endurance based RBC's are loaded with everyone else. Why!? Because you're not pushing yourself. Want to get faster during your runs? Want to burst off the line? Want to shave time off of your PR? Want to be the first to the goal? You have to weight train. 

Guess what? True strength and power will get you there faster than being able to bang out 200 mid rows. Trust me. So, take off the "running" shoes and pick up some substantial weight! There is always a coach to help you. Barbells don't bite. 

CW