VLOG 004: More About Food

I had a few more questions from some clients about the exact sequence of how I lost weight so I break down for you here in this video.  As always, if you have any questions let me know!

Vlog 002: My Journey Continued

Documenting the journey is something that is important to me to show what happens behind the scenes as you try to transform your life.  The journey continues.

Vlog 001: My Fitness Story

So, I have decided to start making Vlog posts.  I think it will be more fun and entertaining.  This one take s a second but it gets rolling and will give a little peak into where I came from.  There will be more of this building on my journey as I start using one on one coaching from Training Think Tank.

I Needed A Coach, Maybe You Do Too.

Building off of the last post I made on decision making I have recently come to the conclusion that while I love programming and coming up with training plans, I am not the best at doing this for myself.  Not that I don't know how to do it or that I couldn't stick to it but it may be that I have too much information and am too close to the client — myself.  So, I have decided that the bulk of my training will be from Macro Filly's Awaken Training Series.  Click HERE! for more info on this awesome programming!  I will add some Weightlifting technique based on what I need to work on but the bulk of the training will be functional bodybuilding.  Read on for why this is important.

When you are too close to the problem you may be blinded by so many factors that you cannot accurately assess the problem itself.  In the case of fitness you may think something is a weakness, even empirically, but it may not be based on other factors in the equation.  The sport of fitness (CrossFit), which is my field, has so many variables and factors that you can get lost for months in the complexities of training for any conceivable test you could come up with.  So, farming out the work to someone is a great way to get yourself back on track in many ways.

One of the best things, in my opinion, is that it alleviates you from having to figure out what to do for that days training (or weeks, months, and years of training for some athletes like Olympians).  That in and of itself is the reason many people go to fitness classes, or hire a coach, or follow an online program. And that's just an average person who may have no idea what to do in the first place.  If you are a strength and conditioning professional it is compounded by the fact that you know how to do everything and so you WANT to do everything and you get overwhelmed by what psychologists call "decision fatigue." You have so many choices for training and programming of exercises, sets, reps, progressions, cycles, that you can't make any decision at all!  See, I told you decision talk would be a theme in this blog.

The act of delegating that responsibility to someone else or some prepared program frees you up to think about other things.  As a coach myself, it frees me up to coach others more effectively.  Making choices for someone else is always easier than making them for yourself right? ;)  I know how their program is laid out and that there is some form of trust from your client that you aren't going to steer them wrong.

Another benefit of having a coach and or programmer is that you now have a teammate who is in your corner.  That person wants you to succeed and so they are going to do their best to make sure you are getting what you need to make progress.  You can bounce ideas off of each other and discuss issues you may be having in movements or other aspects of your fitness.  Having a coach can give you guidance.  You can see the trees, they can see the forest.

Having a coach or mentor is something that will almost always benefit any aspect of your life.  Seeking help is the right thing to do in so many situations.  Finding people you trust that can help you make progress in anything is invaluable.  Wether that's fitness, your career, relationships, or simply your mental well-being, I cannot recommend enough seeking out qualified help that you can trust to help you get to where you want to go.

If I can be of service to you in any way, please don't hesitate to get in contact!


Basics Of Training Reps And Sets

I recently got a question about the difference between 3 sets of 10 and 10 sets of 3.  Now, that wasn’t the actual question but it illustrates the concept we were talking about.


The question is basically why would you do one over the other.  Now in, the context of the example, if you used the same weight for both protocols, the difference between them is simply the time it would take you to build up the volume.  One set of ten reps performed at a steady tempo will yield a greater metabolic effect than one set of three at the same tempo.  This is because it take time for what are called metabolites to build up as you burn muscle glycogen through the number of reps.  Now, the total amount of work done through all reps and sets is the same and you could possibly manipulate your rest to yield a similar result from the 10x3 as the 3x10 but it simply much easier to do a bigger set to get the desired effect.

Now, the metabolite effect is going to stimulate hypertrophy (muscle growth) because of the increased demand for larger amounts of time doing work.  In the 10x3, if we were using greater weights then we would be in more of a general strength building phase which would capitalize on the hypertrophy work we did with the 3x10 type of lifting.

Now, in general, all of these protocols are on a spectrum.  You can get stronger with high rep low weight and you can get bigger with low rep high weight.  The amount of each is going to depend on a lot of factors and that at the extremes of the spectrum will not yield as great an effect as lifting for a specific adaptation would.  High reps will see perhaps only a modest increase in strength and high weight may only see a modest increase in size.

These are generalities though and you must experiment on yourself to see which one is going to yield the greatest result for you.  This, I think is going to be the theme of this blog.  Self experimentation.

I will post more on this subject I’m sure, but in the meantime, if you are looking for more information on this, check out Renaissance Periodization and Juggernaut Training Systems on YouTube for a lot of awesome information.

RP: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg

Below is a JuggLife Podcast episode discussing some of what I talked about above.