To run, or not to run...that is the question

By: Jeff

Let me begin this post with admitting I am not fond of cardiovascular training. I am a weight lifter who utilizes my experience to get my cardiovascular training in the weight room by circuit training and minimizing breaks to increase my heart rate and get my body into calorie-burning mode. The thought of running just to run is enough to make me shudder.

Nonetheless, don't let my personal opinions on running sway you from enjoying a run to improve your health. However, I was asked the other day by a friend, "Is running okay? Is it good for you?", and the answer to that question is more complex than one may think.

Recent studies have shown excessive running (i.e - marathoners who don't allow their bodies to rest after running the 26+ mile race) can experience damage to their heart and other vital organs, but these people are rare in terms of the entire population who thinks of running as their primary exercise.

Running has it's place in your workout plan, but be sure to play it smart. Unless you are training for anything over a 5k race, you should be focused more on your heart rate than your distance. Forget about how far you ran, as well as how fast your ran that distance unless you are training for a race. Instead, take the focus on distance and time and put it towards effort and exertion.

Sprinting has been proven to be more effective in terms of burning calories and spiking heart rate than long distance running. Think back to primitive man (or woman) and what they had to accomplish on a daily basis. Walking to find food, and sprinting like hell to catch prey or also run away from predators.

The same can be true to your training today. If you don't have time to run for hours, sprint training is your ticket to spark your fat loss and increasing your metabolism. Here is a workout to try next time you hit the trail, and I guarantee you find it to be just as challenging as the classic distance run.

After an active warm up, jog for 5 minutes. At the 5 minute mark, sprint for 30 seconds. Trust me, those 30 seconds will be longer than you think. For those 30 seconds you sprint as fast as you can completely letting yourself loose. After the 30 seconds have expired, go back to a jog for 5 minutes. Repeat this process for 5 circuits. You will be jogging for 25 minutes, and sprinting for 2.5 minutes. A quality cardiovascular workout under 30 minutes.

If you feel the need to walk at any time, walk. Work yourself up to jogging and sprinting, but remember the sprinting is the most important part of the workout. So, as I told our friend, running is fine, but make sure it suits you and your fitness goals.

Happy Running!

Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!

Make 2015 your best year for no one but yourself

By: Jeff

I love movies, especially sports movies. When I find one I particularly like, I will watch it over and over again memorizing the movie throughout the process. I guess you could say it is kind of my 'thing'.

The other day I was channel surfing and found one of my favorite sports movies on TV. Rocky IV.

A young, steroid ridden, Sylvester Stallone as Rocky Balboa travels to Russia to fight Ivan Drago, played by Dolph Lundgren in a battle of epic proportions between not just Rocky and Drago, but USA vs. Russia.

As Rocky withstands a punishment which would send the mortal man six-feet under, there was a part of the movie that struck a chord with me. The scene where Rocky not only starts to take over the fight, but starts to win over the crowd at the same time. The livid Russian politician storms down ringside to talk to Drago. Drago's response is the focus of this article. Take a look:


When Drago yells to the crowd "I fight to win. For me! For me!" it made me realize this is the exact response people should have toward making themselves healthier.

Some people train for a job, some people train for a significant other and others might train because it seemingly feels like what they should be doing. Nonetheless, what should be at the core of your training efforts is nothing more than to satisfy the reflection in the mirror you see every morning.

Is it nice to catch the looks of strangers due to your physique or your overall fitness level? Sure, anyone who denies that is a liar, but you have to achieve your goals for yourself and not anyone else. If you aren't happy with the person looking back at your in the mirror, then those issues need to be resolved before you can reach a level of success you never thought possible.

You should put everything you have into your training. After all, we only have one life and one body, we need to live it well. However, at the same time, bust your rear end for yourself and to please no one other than yourself and let the rest fall into place.

Next time you are in the gym or out for a run, raise a hand like Ivan Drago and yell "I train for me! FOR ME!!"

Happy training everyone...