Get Happy…Get Results

22 09 2011

As a body transformation specialist I hear a lot of comments like, “Once I get this 10 pounds off….”, or “When I get down to “x” percent body fat…”, or “I just want to fit into my skinny jeans then I’ll be happy.” These are all good goals because they are somewhat specific. They are associated with a metric goal. You are either 10 pounds lighter or not, you can either fit into your skinny jeans or not. In other words, you will know when you have accomplished them. Now I don’t want to get into the whole goal writing process (though that would be a good topic for the future), what I want to discuss is the “tone” of the previous statements. For one, they don’t convey very much positivity. But more importantly they stress the outcome over the attitude. I’ve been reading an excellent book on happiness (The Happiness Advantage). This is a book on the science and research of positivity or positive psychology. For years both in our personal and business lives we have been taught that if we work hard we will receive our reward and then be happy. That success equals happiness. This thought pattern has been proven time and time again to be flawed. If we first find happiness we will then find success more abundantly and more quickly.

In his book, The Happiness Advantage, Shawn Achor states, “We become more successful when we are happier and more positive. For example, doctors put in a positive mood before making a diagnosis show almost 3 times more intelligence and creativity than doctors in a neutral state, and they make accurate diagnoses 19 percent faster. Optimistic salespeople outsell their pessimistic counterparts by 56%. Students primed to feel happy before taking a math achievement test outperform their neutral peers. It turns out that our brains are literally hard-wired to perform at their best not when they are negative or even neutral, but when they are positive.”(89)

Shawn goes onto say that we continue to sell out our happiness for success. We become overwhelmed with what we need to do and the pressure to succeed at any cost.(90)

So how do we find happiness first? It’s not that we have to find shangri la or take a handful of happy pills first to find success. In the Happiness Advantage, researchers asked a group of 4 year-olds to put together blocks of different shapes. One group was given neutral instructions: Please put these blocks together as quickly as possible. The next group was given the same instruction, however, they were first asked to think of something that makes them happy. At 4 years of age, they don’t have a huge repertoire of life experiences to draw upon, so they could merely have been thinking of the Jell-o they had for lunch. The kids primed to be happy significantly outperformed the others, not only in speed but in accuracy.(237)

So what does this have to do with training, boot camp and nutrition? Everything!!! Your attitude will be a bigger factor on you achieving your fitness goals than any diet plan, workout program or training tool. Prime yourself with happiness, then you will lose those that last 10 pounds, fit into your skinny jeans and find success. My clients that walk through the door with a smile on their faces are the ones that achieve their goals, which in turn breeds more happiness. The “Debbie Downers” that look at exercise and healthy eating as a chore just don’t get the same success rate.

For some of you this paradigm shift may be as strange as when Copernicus first suggested that the universe revolves around the sun instead of the earth. I challenge you to put happiness at the center of your universe and let your life and fitness goals revolve around it. Change the thought pattern from, “Ill be happy when I lose…” or “I’ll be happy once I can fit into…” to “I love how good my body feels.” or “Eating healthy makes me feel happy.”

If you’re struggling with positivity, it doesn’t take a huge positive life changing experience to make a difference in your results. If you’re not psyched to workout listen to some happy music to lift your spirits. Or, review your goals and visualize how you will feel once you have accomplished them. For me, I always remind myself how good I’m going to feel after my workout or even during my workout and I think about the tone it sets for the rest of my day or even week. Even just thinking about how happy your body is going to be because you’re eating healthy or you get your cardio done. Heck, just like the 4 year-olds mentioned above just think of something that makes you happy (Jell-o) even if it has nothing to do with fitness.

Here’s a quick youtube video to make you smile…(Give it some heat…hahahaha)

Think happy thoughts…be a happy camper,

Mat “the trainer”


Comments : Leave a Comment »
Tags: , ,
Categories : Boot Camp, Nutrition, Training

Got Passion?

18 08 2011

***This is an excerpt from a newsletter I wrote to all the EXL clients this last April, so it’s a little out of season, but the message is timeless.***

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.


Comments : 1 Comment »
Tags: , , , , , , , , , , , , , , ,
Categories : Boot Camp, Competition, Fat Loss, Nutrition, Training

Pearls of Wisdom Gleaned from the NSCA National Convention

17 07 2011

During the week of the Fourth of July  I attended the national convention for the  NSCA  (National Strength and Conditioning Association) in Las Vegas.  At this convention I had the opportunity to attend workshops and lectures from some of the brightest minds in my field.  I’ve been training for 16 year so I rarely come away from an event with some groundbreaking information.  But, I do get a confirmation that what we are doing at EXL is on par with current research and training trends.  That being said, as a devout exericise science student always looking to improve my craft I did come away with a few pearls that I feel warrant a blog post.

I attended a few of seminars specifically about nutrition.  It was interesting that of the 4 I attended they all agreed on a few key points though their main topics varied.

Key Nutrition Points

1.  The old adage for weight loss … “calories in” versus “calories out” isn’t always accurate.  Multiple studies compare test groups that ate the same number of calories for a 24 hour period for an extended period of time.  At one time interval the test group ate 3 “square” meals a day and gained weight.  The same test group then continued to eat the same amount of calories, but spread them evenly over 6+ meals a day.  In this situation the test group lost weight.  Dan Bernadot PhD, the presenter of this information, jokingly stated that”… if you’re eating 3 squares a day you will look like a square.”

He cautioned to avoid eating small meals throughout the day then eating a large dinner.  His research suggests eating similarly sized meals throughout the day.  Eat every 2-3 hours, avoid fasting periods of 4 hours or more. ” After a 4 hour fast”, Bernadot explained, “your body will store some energy away as fat…no matter what you eat…protein or carbs.”

Dr. Bernadot also mentioned that leaner individuals eat more calories then their fatter counterparts.  I’ve seen this countless times, overweight individuals that eat like a bird.  You can put your metabolism at a stand still by underfeeding your body.  So if you think you will get better results in your battle of the bulge by eating 150 calories 6 times a day…think again.

Take Home Message: Eat 6 or more meals a day and avoid large meals.

2.  Protein, protein, protein.  All 4 presenters emphasized the importance of good quality protein (GQP).  GQP being a complete protein usually from an animal source.  Protein should be part of every feeding opportunity.  Suggested intake being 20-30 gr every meal.  They did not directly oppose vegetarianism (and neither do I), but they stated that omnivores (meat and plant eaters) are leaner than vegetarians.  Vegetariansim is challenging, it’s not just about avoiding animal products.  You’ve got to supplement with the right vitamins and minerals and eat well planned out meals which include ample amounts of vegetarian protein sources.  Being a healthy vegetarian is no accident.

Take Home Message:  Eat 20-30 gr of protein per meal.  If you are a vegetarian, study and do it right still focusing on getting ample amounts of vegetarian protein sources at each meal.

3.  Creatine is safe.  Creatine is one of the most tested supplements out there, it has been deemed safe.  Both men and women can take 3-6 gr/day and see boosts in energy and increased recovery from exercise without gaining weight.

Take Home Message:  If you’re having a hard time recovery from workouts or feeling an energy drain during the day supplement with creatine ideally in your workout/recovery shake containing  3-6 grams within 20-30 min after exercise.

4.  If you’re not getting a workout/recovery shake before, during or immediatly follwing a workout you are shooting yourself in the foot.  With exercise your body utilizes blood sugar and damages muscle tissue.  If blood sugars are not restored and your body doesn’t have protein sources in the blood stream the body will actually start to catabolize (break down muscle) to repair the damaged muscle and restore blood sugar stores.  The shake should not be merely a protein shake, but a shake containing fast digesting carbs and protein, usually in a 1:1 or 2:1 carb:protein ratio.  If a commercial workout/recovery shake isn’t an option low-fat chocolate milk or kefir is a great alternative.

I can’t tell you how often I see clients/campers that come in for a body composition test and they’ve lost 8 pounds.  They are usually psyched to get tested.  Then we find that of the 8 pounds they lost 6 pounds of muscle.  I’m telling you, the body will break down muscle for fuel and repairs even if you are doing strength training.  Bottom line, eat plenty of protein and drink your workout/recovery shake.

Take Home Message:  Even if low-fat chocolate milk is your only option get a workout/recovery shake in before, during or after your strength training workout or intense cardio workout 60 min or more.  For an hour workout men take in 200-400 kcal shake, women take in 150-300 kcal shake.  With equal parts carbs and protein or twice as many carbs as protein.

5.  The other supplement mentioned was vitamin D.  Most individuals especially women are low in vitamin D.  It is suggested to get 5-30 min of midday sun or tanning bed exposure 2 times a week to get adequate vitamin D synthesis.  If unable to get the recommended exposure or if you live in the northern states during the months of Nov-March (Utah Valley falls into that category) then supplement with 1,ooo IU of vitamin D a day.  This can help with seasonal depression and energy loss as well as maintaining strong bones and avoiding certain types of caner.

Take Home Message:  To improve in avoiding certain types of cancer, maintaining strong bones and improving overall energy and avoiding possible seasonal depression get outside and expose some skin…otherwise supplement with 1000 IU aday of vitamin D.

6.  As far as exercise, it was good to see that the exercise selection and format we use at EXL in on par with the rest of the fitness industry.  Plenty of body weight exericses, olympic lifts, ropes, medicine balls, kettlebells…etc.  In fact all the hands-on seminars I attended used time as a way to measure set (not reps), just like we use in EXL Fitness Boot Camps.

I did learn a few variations of some exercises that you can look forward to seeing in the studio.  And I believe I’ve found me next training tool…THE ULTIMATE SANDBAG!!  Check it out=>http://www.ultimatesandbagtraining.com/

Stay Fit

Mat “the trainer”

Mat Gover BS is an Orem fitness boot camp instructors, personal trainer, and real world fat loss expert. He owns EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free two-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : Leave a Comment »

Categories : Nutrition, Supplements, Training

Think Skinny This Holiday Season

23 11 2010

The holiday season is upon us once again.  One of the reasons the American waistline is ever expanding is holiday weight gain.  Depending on the study, the average American gains between 3-11 pounds during the holidays.  Most don’t lose the holiday weight during the ensuing New Year’s resolution rush to the gym.  So year after year we Americans get fatter and fatter.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : Leave a Comment »
Tags: , , , , , , , , , , , , , , ,
Categories : Boot Camp, Fat Loss, Nutrition, Training

Time-saving, Fat-burning Cardio…NO Fancy Equipment or Gym Needed

24 09 2010

This week I’ve enlisted my EXL Cardio Boot Camp guru, Shawn Webb to tell us a little about cardio and more specifically interval training.  Shawn always has creative body-weight only exercises in his bi-weekly cardio boot camp to light up his clients’ metabolism and he doesn’t even need any fancy equipment. ~ Mat “the trainer”

Hello fellow boot campers!  Tell me if these are two common complaints that people have about cardio.

1. I do not have the time!

And, the excuse for those that actually do have time for cardio…

2.  I do my cardio, but I don’t see any results.

Does that sound familiar?  Well one great solution that resolves both of those common problems is INTERVAL TRAINING!!!!  Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.  So instead of running on the treadmill for miles at a steady pace, do sprints from 30 seconds to a minute as hard as you can, and then get off the treadmill and do a stretch for 1- 2 minutes, depending upon your time intervals for the workout that day. Repeat 10-14 times. You can apply these to a plethora of exercises.  According to research that has been done, a 20 minute high intense cardio interval workout is 9 times more effective than steady state cardio.  So that solves the time issue.  Who honestly doesn’t have 20 minutes a day to exercise???

What are the advantages that I mentioned about interval training?

Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Another added benefit of interval training is the post exercise calorie burn, you will be burning calories for up to 24-48 hours after these high intensity workouts. Another nice advantage is that anybody, at any fitness level can do intervals.  You control the intensity and the amount of time per set.  A word of advice; when you are doing your work intervals you want to pretend you are running from Godzilla.  You need to be working like you are running for your life.  Your heart should feel like it’s about to jump out of your chest.

If this doesn't make you run fast, I don't know what will!!

How to set up your own workout

Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. I’ve listed the four variables to keep in mind when designing an interval training program.

  • Intensity (speed) of work interval
  • Duration (distance or time) of work interval
  • Duration of rest or recovery interval
  • Number of repetitions of each interval

You will get fast results by following these steps.  And another advantage is that you can apply interval training into any kind of fitness activity: biking, running, swimming, medicine balls, etc……Make it fun!!!

Here’s a basic interval program.  In fact, this is the same format we teach our rookie boot campers.

5 minute warm-up (the “workout b4 the workout is ideal”)

30 seconds- work interval (High Knee “T’s”=> see video)

90 seconds- active recovery interval (walking or even stretching…for you veteran campers/clients think “spiderman stretch” or “sumo squats”)

30 seconds- work interval (Frog Jumps)

90 seconds- active recovery

Repeat alternating work intervals with active recovery intervals up to 10 times for a 20 minute workout.  Follow that with a 5 minute foam rolling session and your golden.  You’ve ignited your metabolism, you didn’t need a gym pass and you can get back to your hectic schedule feeling good about taking care of your health.

If jumping hearts are happy hearts than your heart will be smiling ear to ear while it's jumping out of your chest with these exercises.

Always feel free to ask me questions about anything with intervals.  Also, if you haven’t tried my cardio boot camp on Tuesday and Thursdays mornings at 6:30am come see for yourself how effective intervals are.

Gain more time and get better results!

Until next time, DIG DEEP!!!

Shawn Webb


Comments : Leave a Comment »
Tags: , , , , , , , , , , , ,
Categories : Boot Camp, Cardio, Fat Loss, Training

Happy Muscles

6 09 2010

One of the first things we do with clients/campers at EXL is take them through a self-myofascial release (SMR) session.  In short this is a self massage routine that helps reduce connective tissue adhesions within muscles commonly known as knots or trigger points.  It also helps increase blood flow to targeted muscles which increases oxygen delivery to the cells which promotes healing and aids in flushing out cell waste.  These effects can be felt almost immediately.  Tighter “knots” may take several sessions in which to see/feel progress.  It is suggested to perform a SMR session before any serious activity.  These knots and adhesions effect muscle flexibility and contractility.  Simply put, knots and adhesions compromise muscle performance and increase the chances of injury.  Left unchecked these adhesions can cause postural deficiencies like forward head, rolled shoulders, swayed back, knock or bowed knees and even flat feet.  These deficiencies not only compromise movement, but can lead to even more serious injuries.  From endurance athletes and gym jocks to desk jockeys and stay at home moms everyone can benefit from a roll out session.

Evolution or regression? A foam roller can help.

For a more thorough SMR session attend a free boot camp or personal training orientation.  Contact me for details.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : 2 Comments »
Tags: , , , , , , , , , , , , ,
Categories : Boot Camp, Training

7 Best All-Around Exercises

10 06 2010

About a year ago I posted an article called “The 7 Worst Exercises”.  It shocked a few people because the list contained a few beloved exercises like the “Thigh Master 2000” and elliptical trainers, exercises a lot of people thought were great exercises (read the post here and learn which others made the list and why).  After posting the article I had numerous people ask me, “Mat, what are the 7 best exercises?”  I just figured I had written and spoke enough about all the good exercises that I didn’t need to make such a list.

So let me reiterate my criteria for a “good exercise”.  A “good” exercise incorporates multiple muscles and multiple joints.  It also incorporates multiple planes of motion, requiring balance, mobility and stability.  These criteria rule out almost every exercise found in a big box gym.  Machine exercises are out and so are single joint movements like bicep curls and tricep extensions (2 favorites in a typical gym).  If you attend EXL Fitness Boot Camp or train at EXL then you are familiar with literally hundreds of such exercises.  But, the list is for the TOP 7.  These exercises, I feel, give you the most bang for your buck.  Meaning rep for rep you will train more muscles, and accelerate your metabolism and get real world strength more than any other.  So put away your pink dumbbells and as much as I love Richard Simmons, I’ll have to ask you to put away the “Sweatin to the Oldies” workout video.  These exercises really crank.

The Original P90X

  1. Turkish Get Up:  Ideally done with a kettlebell, but can be done with a dumbbell or barbell or even small-ish people.
  2. Snatch:  I don’t care if you do the snatch with a dumbbell, kettlebell or barbell it rocks and it’s challenging!  It requires full body explosive power, hip and shoulder mobility and it taxes the core big time.  My personal favorite is the kettlebell snatch.  It’s referred to as the czar of kettlebell exercises.
  3. Pull-ups are king for a strong back.  But, I’m going to take it step further…rope climbing.  Not only do you get a strong back and improved posture, but you get the added advantage of working grip strength.  There is a direct correlation with grip strength and shoulder strength.  The stronger your grip the stronger your shoulders and vice versa.  Have you every shook hands with a guy that has perfect posture and  great shoulders?  He could probably bring you to your knees with his grip.  And the other situation is true…if you can’t open a jar of pickles then you most likely don’t have good posture or nice looking shoulders.

    or is it?

  4. Deadlift:  No this isn’t some stunt Edward does in the new Twilight movie (ya, I live with some Twilight-addicts), but rather an awesome full body exercise focusing on lower body and upper back.  I actually prefer deadlift to squats for many reasons.  One, it does not load the spine like a squat.  Two, it’s extremely functional.  Meaning, it’s your go-to motor pattern (or should be) to lift anything heavy from the ground.  Three, it works on grip strength (see pull-ups and the reference to manhood above).  Four, it’s unique in that it targets two of the most common weaknesses…upper back and glute stength.  Ninety percent of all people walking through my door for the first time suffer from poor posture (upper back strength) and gluteal amnesia (inability to fire glutes).  Don’t know what a deadlift is?  Well, it’s basically a squat in which you’re pulling a weight (barbell, kettlebells, medicine ball, dumbbell) off the floor. At first glance one may think deadlifting is bad on your back, it’s actually the contrary.  It’ll build a strong back and an awesome “nut cracker”…glutes.

    Good Point

  5. Push-ups:  You can’t get simpler or more functional than a push-up.  It can practically be performed anywhere.  They are great for improving shoulder health.  Not only do push-ups work the upper body, but if done with perfect posture, the core is activated as well.  No equipment is needed and there are a million variations to challenge even the strongest of push-up aces. In the video below I demonstrate spiderman push-ups which really engage the core.  Here’s a link to a post I wrote on push-ups=> Push-Up Boot Camp.
  6. Rear Foot Elevated (RFE) Split Squat:  I wrote an entire blog article on this exercise (The World’s Best Lower Body Exercise).  Couple this with an upper body exercise like a dumbbell curl and press and you’re talking serious full body carnage.
  7. Heavy Sled Pushes:  Ask anyone that trains at EXL about sleds and they will probably blurt out some form of an expletive and then smile and tell you how you need to try it.  Not only does it work the lower body in an extremely functional fashion, but the whole upper body and core work together as well, not to mention the metabolism blast you receive.

Of course, these are my choices.  What are yours?  Make comments below, I’d love to get feedback.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : 4 Comments »
Tags: , , , , , , , , , , , , , , , , ,
Categories : Boot Camp, Cardio, Core, Fat Loss, Training

Functional Warm-up for Boot Camp or Training

18 05 2010

EXL, Excel, boot camp, Orem boot camp, Orem personal trainer, Mat, Matt, the trainer,Warming up has changed throughout the years.  Back when I was in high school athletics we did a series of static stretches.  You know the kind…the whole team spreads out in lines on the field and you bend over and reach for your toes while trying to keep your knees straight  at the same time you count to 10 as a team then clap and move onto the next stretch.   Most the time nobody was real serious about getting a good stretch, half the time someone would break wind and then the whole stretching session was blown because we would be laughing so hard.  I’ll be honest we were just going through the motions to keep coach happy.  When I worked in a large commercial gym I saw the same attitude.  People bending over a few times, stretching their “hams” and then walking over to the bench press and proceed to workout.  I have no idea how hamstring stretching gets one ready for bench press, but I saw it everyday.  If they were real serious they would shake their arms while walking over to the bench.

Here are some key point to a correct warm-up

  • Perform a general full body warm-up:  Some people think a quick run on the treadmill works, but unless you’re only doing legs in your workout than it is hardly an appropriate warm-up, and even then it would only be appropriate if all your movements were in the anterior/posterior plane (exercises only moving forward or backward, like forward lunge).
  • Focus on full ranges of motion: Even though running may somewhat warm your legs up for forward exercises like lunges it hardly takes your legs through the complete range of motion required for real lunges.
  • Multi-planar movements:  Again in our running example above we are only moving in the forward/backward motion, we skip the lateral plane (side to side) and the transverse (rotational) planes too.  Life is multi-planar, front/back, side to side, rotational movements are required daily, so our workouts should incorporate them as well.
  • Emphasize the activation of key muscle groups like the core, scapular stabilizers and glutes
  • Elevates total body temperature: an effective warm-up will induce a sweat
  • Excites the nervous system:  Not only are key muscle groups activated through the nervous system, but balance and coordination are called into play as well.
  • Utilize dynamic stretching movements:  Dynamic stretches are held for 2-3 seconds compared to 20-30 seconds with static stretching.  And instead of being completely passive, the antagonistic (opposite) muscle is contracted while stretching the target muscle.  In functional stretching (a form of dynamic stretching) multiple muscles are stretched at once, balance is incorporated as well as neural integration (coordination).  The stretches look similar to yoga poses.
  • If performing maximum effort movements ie: 1 rep max, then perform a specific warm up with that exercise.  In the bench press example above, do some scap push-ups or a low intensity set(s) of bench press to get the specific muscle and movement warmed-up.

Below are a few of the warm-ups we utilize in our Orem EXL Fitness Boot Camp, as well as in our personal training settings.  The big advantage to these routines is that they can literally be performed anywhere…no equipment and only with enough room to do a push-up.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : Leave a Comment »
Tags: , , , , , , , , , , , , , , , , , , , ,
Categories : Boot Camp, Training

I’m Sooo Sore!!

28 02 2010

“I’m sooo sore!”  This is a common comment I get when I ask a new client/camper how they are feeling a day or two after their first workout, or even a veteran client/camper a day or two after a new workout routine.  This soreness is called “delayed onset muscle soreness” or DOMS.  Science can not tell you what causes DOMS.  Though science has now decided that it is NOT caused by lactic acid, which was a common belief.  It seems DOMS takes about 24-48 hours to really set in.  This soreness is commonly referred to as “stiffness” a day or two after an intense workout, particularly after a workout utilizing negative or slow repititions.

DOMS is also no discerner of persons.  Meaning it affects the deconditioned, first time boot camper as well as the highly trained athlete.  It used to be believed muscle soreness was neccassary for muscle developement and strength gains.  Studies suggest otherwise.  One thing is for certain, DOMS can seriously affect your desire to workout.  To this end I am giving you a list of some common “cures” or “treatments” for DOMS.  Some of these are backed up by studies, others are just anecdotal and may seem quixotic, while others have studies that both back up and refute the claim.

1.  General full body dynamic warm-up:  a proper warm up will go along ways in decreasing the severity of DOMS.  A good, dynamic warm up utilizes full body movements that result in increased blood flow to working muscles and increased overall body temperature.  These type of warm-ups utilize “yoga-like” exercises incorporating balance, stretching and strengthening.  Poses are held for 2-3 seconds.  The warm-up we use at EXL, like the beloved “workout before the workout” or the “sumo squat progression” are examples of a general warm-up.  Studies have found this to be one of the most effective for reducing DOMS (Aust J Physiother. 2007;53(2):91-5).

2.  Massage or foam rolling:  I have many testimonials to how effective a foam rolling session after a workout reduces muscle soreness.  It was once thought to help in increasing lactic acid breakdown through increased circulation to affected areas.  Now that we know DOMS is not associated with lactic acid it is believed to help in connective tissue repair, which is the specific tissue DOMS affects.  One study actually showed a 30% decrease in muscle soreness and swelling with post-exercise massage (J Athl Train. 2005 Jul-Sep;40(3):174-80).

3.  It was also once believed to help reduce the inflammation from accute injury including DOMS it was suggested to take over the counter ant-inflammatories like ibuprofen or asprin.  Studies now suggest that this accute infalmmation process is nessacary for recovery.  And by taking anti-inflammatories it may reduce the immediate pain and inflammation but this it may actually lengthen the healing process (Sports Med. winter 2007; 1, 3-4).  To get assistance with pain reduction without hampering the healing process choose acetominophen (Tylenol) which does not elicit an anti-inflammatory affect.

4.  Ingesting a workout/recovery shake has been shown to reduce DOMS as well as assist in energy recovery for your next exercise bout (J Sports Sci. 2004 Apr;22(4):365-72.)  It is no news flash that I am a proponent of a workout recovery shake.  Many studies have been done on this supplement.  Let me set the record straight first by saying a workout/recovery shake is NOT a protein shake.  It does have protein, but it actually has 2 x as many carbs.  It helps with muscle repair and energy system recovery.  It must have fast digesting carbs and proteins.  These are NOT found in regular protein shakes.  I have only found 2 brands that I recommend. First Prograde Workout and secondly Biotest Surge.  I am an affiliate with Prograde.  I would have an affiliation with Biotest as well, but they don’t have an afiliate program.  These are 2 companies in a very deceptive market that I trust.  If you want to read more on workout recovery shakes check out my blog article “How’s the Return on Investment with Your Workout?” or “The Fifth Fitness Tip (Nutrient Timing)”.

5.  Ingesting vitamin C :  Studies suggest that ingesting 250 mg of ascorbic acid (Vitamin C)  a couple times a day can help with connective tissue repair and DOMS (Eur J Appl Physiol. 2003 May;89(3-4):393-400. Epub 2003 Apr 1).

6.  Supplementing with a quality fish oil:  There are multiple studies supporting fish oil supplementation.  I’ve said this many times before, unless you’re an Eskimo you should be supplementing with fish oil.  It has been shown to help with chronic inflammation (JSS medical research, inc. June 9, 2004, unpublished.).  Though this does not include DOMS, it does cut down on general muscle and joint  inflammation and pain which can only help with workout recovery and general wellness.  Studies suggest as much as 6-10,000 mg of EPA/DHA (EPA/DHA is the active substance in fish oil) a day or 1,000 mg Neptune Krill Oil per day.  To get get this much oil you will need 6-10 capsules of fish oil/day (that’s a lot of capsules) or 2 Neptune Krill Oil Capsule.  Once again I recommend Prograde EFA.  If you want to read more on fish oil check out my blog article, “Eat Fat to Lose Fat“,”I Found the Magic Weight Loss Pill“.

7.  Performing low intensity exercise such as walking or restorative yoga has shown to have mixed results in improving DOMS recovery (Medicine & Science in Sports & Exercise. 1996 Apr;28(4):450-6; J Strength Cond Res. 2004 Nov;18(4):723-9.)  Despite the research many friends and clients will testify that performing a cool down workout immeditely after an intense workout can reduce soreness.  I also strongly encourage clients to stay active in the “off” days of strength training as well.  Perform your cardio, take the stairs instead of the elevator, park on the far side of the parking lot, play with your kids, anything, but just sitting and letting your muscle seize.

Always warm up and cool down properly.

8.  Ice bathes, cold bathes or contrast bathes after exercise have shown contradicting findings (After Exercise, Quin, E. Sept ’08).  I do have to say that I have personally felt the benefits of ice bathes.  And many professional athletes swear by them.

9.  Glutamine:  This is the most abundant free floating amino acid found in the body.  By supplementing with glutamine you can assist your body with muscle repair.  Studies don’t mention whether it affects tissue presenting DOMS symptoms, but I can testify that I notice a difference when taking glutamine.  Unfortunately I don’t have a brand to recommend.  I currently use Metrex, which I got at Good Earth.

10.  Drink plenty of water.  I don’t have any research on this, but I do have common sense.  Keeping your body hydrated helps your cells function better.  By products will be flushed away and proper cell function including tissue repair can ensue.  There is no set amount of water to drink.  A starting point is 0.5 oz per pound body weight.  But, this can vary on the amount of exercsise or ambient temperature.

I hope these suggtions help.  Like I said before there is no cure for DOMS.  It’s seems like it’s nature’s little tax on exercise, that everyone has to pay.  These are merely tips to help avoid paying in a higher tax bracket.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

PS:  Word of the DAY: quixotic (kwik-SOT-ik) adj. foolishly, impractical; capricious, impulsive.


Comments : Leave a Comment »
Tags: , , , , , , ,
Categories : Boot Camp, Training

New Year…New You

24 12 2009

Before the holidays rolled around I asked my campers/clients to commit to tracking their exercise and nutrition to stay faithful during this difficult time of year.  Points were awarded for working out, eating vegetables, lean protein and healthy fat.  Because they were tracking how often they exercised and followed their nutrition plan most clients did pretty well, while others cheated like Tiger Woods.  Still others like Tammy Massey, Lynnette Wolf and Robbie Rainaldi killed it.  Out of 115 points possible they scored 111.5, 101 and 96 respectively.  They were the only ones to bring in their completed compliance records.  They are all winners of the “Buckle Down” lifestyle transformation contest.  They each get a Gym Boss interval timer and an awesome EXL performance T-shirt.



I’m sure some of you are holding out to really focus all your energy on this next phase’s body transformation contest, New Year…New You.

Speaking of the New Year it’s time make some New Year’s resolutions.  Here are some basic tips to make it a positive experience and ensure your success in completing them this year.

  1. Be realistic.  Choose a few, small, attainable goals.  You’re setting yourself up for failure with a huge, insurmountable list of major life changing goals.  Choose 2 or 3 goals and make them realistic.
  2. Visualize what your life will be like once you have accomplished your goal.  Visualize what you see, taste, hear and how you feel, etc.  Incorporate as much sensory detail, emotion and passion as possible.  Then write it down and review it often.  When you encounter adversity to your goal you can rely on your vision and passion to pull you through.
  3. Write your goals down and make a plan:  Write down in detail what your goal is and when you will accomplish it.  Once again incorporate as much sensory details as you can.  No matter how big your goal is, come up with a plan incorporating little steps to guarantee your success.  Realize, however, that your goal may not always come to fruition the way you initially planned, allow for some flexibility.
  4. Declare your goal to as many people as possible.  By merely stating your intentions publicly social peer-pressure/support can help keep you staying the course.
  5. Reward or punishment: Either offer yourself a reward upon completion of your goal or a punishment for not attaining your goal.  This simple act can all but solidify your success.  Coincidentally most people are driven more by punishment than reward.

Realize that these tips apply whenever you’re making resolutions or goals.  If New Year’s (being in the dead of winter) doesn’t motivate you to make some changes then choose a time that does.  Springtime goal setting seems to make the most sense to me, rather than when the tripometer turns over January one.  But, most of the western world chooses the birth of the new year to resolve to change.  Whatever the season, prioritize your life and dedicate time and energy towards your goals.  If your life is already too busy, then decide what you will “sacrifice” to attain your goal i.e.: watching American Idol, sleeping in, Sunday nap, surfing the net.  Whatever the “sacrifice” utilize that “new” time to devote to your resolutions.

May you all have a happy and successful NewYear.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


Comments : Leave a Comment »
Tags: , , , , , ,
Categories : Boot Camp, Competition, Training

« Previous Entries


Follow

Get every new post delivered to your Inbox.