Issue #5 - 5/31/2007

1. Announcement: "Open House at ABC Fitness & Yoga Tomorrow Friday the 1st"
2. Training Tip: "Personal Training vs. A Gym Membership"
3. Nutrition Tip: "got water?"
4. ABC Fitness & Yoga News: "WIN Free Kettlebell and Yoga Classes"
5. Personalized Program Design: "Tired of Not Reaching Your Goals?"
6. Bonus Training Tip: "How to Train Your Abs, REALLY"
7. Charity in Focus: "Precious Ones Outreach International"

1. Announcement: "Open House at ABC Fitness & Yoga Friday June 1st!"

Sorry for the late notification. For any of you Colorado folks who have been reading my newsletter it's time to come check out the real deal where we make it happen.

Everyone who attends will get a coupon for free kettlebell training just for showing up. And there will be Grand Prizes of a month's worth of kettlebell and yoga training!

WHEN: Friday June 1st starting at 3:00 PM
WHERE: ABC Fitness & Yoga see map here

There will be food and snacks. - don't expect to be blown away by the food selection, it will be healthy ;-)

Our neighbors will also be giving away prizes. Here is a brief list:

VAST Wellness Center: HUGE discounts on Chiropractic, ART therapy (deep tissue repair) and more!
Aveda Day Spa & Salon: free and discounted services such as massage, hair styles and more. $5.00 for massages and other services this day only!

Come check us out and see what all the buzz is about!

2. Training Tip: "Personal Training vs. A Gym Membership"

I was talking with one of my friends about my business and they informed me that one hour with me was more than their monthly fee to train at the gym.

My reply went something like this... "So?" I knew in my head that what I offer in one hour is more than most people will ever get spending years in the gym and reading the latest fitness rag.

So it got me thinking about what I offer vs. what people get at the gym. Here is a brief list:

The Gym Has:

• Training Equipment (although most of it is useless and they don't normally have the good stuff like kettlebells, plenty of barbells and dumbbells with floor space, etc.)
• Lots of other people (most of them are annoying, sweaty, smelly and fighting you for time on the butterfly machine! You aren't really using that machine are you?)
• "Fitness" Classes (look for my rant on terrible fitness classes below)
• A Yearly Contract & Membership Fee (which of course you are locked into and don't get back if you either move or don't like it or flat out don't go; which most people don't.)

Personal Training Has:

• Training Equipment (should be just the stuff you need and no extra garbage to get in the way. A good trainer will have the appropriate equipment to reach the client's goals.)
• Personalized Attention (a good trainer will build a relationship with you and will know how your body moves and what needs to be worked on. They will help you understand what you need to do to reach your goal.)
• Pay-as-you-go (you won't be locked into a contract.)
• Privacy (Even in my group kettlebell classes it is a small cozy group of people with like minded goals who all generally don't like the gym scene AND it is still semi-customized due to the small group and my expertise.)
• Expertise (often overlooked is the expertise to really help you reach your goal. Going to the gym and working out is one thing but training to reach your goal is another animal all together. If you don't know what I'm talking about ask yourself when was the last time you really made good progress towards your specific fitness goal? Really? And do any of the machines or group fitness classes at the gym take into consideration any previous or current injuries you have? Do any of them do a movement screening prior to training you to make sure you aren't at risk of injury and help you fix that condition to prevent injury?)

But what about the gyms that have personal trainers?

Good personal trainers are a rare breed indeed. Most of the generally accepted personal training certifications and college classes out there really stink. Seriously!

I've sat in and watched them before. I also can't count the number of times I've had a new client tell me about how a previous trainer had them do some silly bodybuilding exercise and the next thing they knew they were wincing in pain from a shoulder, knee or back injury.

Sure the potential for injury comes with the territory whenever you exercise, even under qualified supervision, but c'mon.

It happens so frequently the local news had a special on it a couple of months ago.

I've never had one single client injury to date.

That is why I don't like to call myself a personal trainer anymore. No offense to any of you PTs out there who are good and know your stuff, bring our name back to good standing ok!

But gyms have fitness classes for free!!!

Yep, like the old saying goes, "you get what you pay for."

I have a friend who is getting her certification to be a personal trainer and as such she must serve an internship at the local gym. She must attend all of the group fitness classes as a part of her training.

Obviously she is somewhat savvy to real training since I lecture her to death all of the time, sorry T ;-)

She relayed her horror at one of the classes she had to participate in. It was called the 30-30-30 or something like that. 30 minutes of cardio kickboxing, 30 minutes of pseudo strength training and 30 minutes of abdominal work!!!

30 MINUTES OF AB WORK! ARE YOU KIDDING ME!!!?

If it takes you 30 minutes to train your abs you don't know what the heck you are doing and you are doing it wrong!

She told me the exercises and it was something like this:

1. 40 crunches
2. 40 v-ups
3. 40 reverse crunches
4. 40 incline crunches
5. 40 side crunches
6. 40 twisting crunches
7. 40 knee to elbow crunches
8. 40 bicycles
9. 40 scissor kicks
10. 40 some other junk, etc, etc.

My Chiropractor would love this trainer, he probably send Chiropractors half of their business!

If you like shortened hip flexors, hyperlordosis, wrenched necks, back pain and weak abs then the above workout is for you.

Bottom line, be careful when selecting a trainer, group fitness class or even a training video or book.

Even if you want to workout on your own it is worth it to learn proper lifting mechanics so you don't end up suffering from knee, shoulder, wrist, elbow, back and other injuries like I did before I learned what I know now!

Ok, so if you are ready to start training functionally and get the body you really want, check out my "Training Services" page to see which option fits your needs best.

P. S. ABC Fitness & Yoga is now offering kettlebell lifting classes, what more could you want? Oh and add in some yoga for good measure!

3. Nutrition Tip: "got water?"

Why am I wasting this space with more crazy talk about water?!?!

Well let me tell you... because I'd bet dollars to doughnuts you aren't drinking enough!

Sure you have heard it before, "get 8 glasses a day." Well, do you?

Do you even care?

You should if your goal is one of the following:

• Lose body fat
• Build muscle
• Increase strength and muscle tone
• Have a healthy heart
• Healthy joints
• Improved brain power
• Reduce headaches
• Reduce fatigue, increase energy
• Healthy skin, hair and nails
• Healthy kidneys, liver and basically all organs
• The list goes on and on
  
  If you read my last newsletter you know I recommend keeping a nutrition log if you want to either gain muscle and/or lose body fat. Well just write on that nutrition log how many glasses of water you drink per day. Just make "1" marks and count them at the end of the night.
  
  I used to 'think' I drank tons of water as I always had a water bottle with me. Until I started keeping a log of my water that is. I was getting maybe 1/2 of what I needed.
  
  So now I'm more conscious to drink a glass of water with every meal (that is 6 glasses right there) and to drink water while I train clients, surf the web and even as I write this article I've had 2 large glasses.
  
  Until next time, drink and be merry!

4. ABC Fitness & Yoga News: "WIN Free Kettlebell and Yoga Classes"

Our new studio is OPEN! We are filling up quickly with Group Classes and Private Training.

We are having an Open House TOMORROW Friday June 1st. Contact Brian for more details. brian@bccorefitness.com

We will be giving away prizes to everyone who attends the Open House (such as a free kettlebell or yoga session) AND you can also enter to win several Grand Prizes which include a month of kettlebell training AND yoga!!!!

ABC Fitness & Yoga, Denver's Premiere Fitness, Yoga and Kettlebell training facility! Click here for a link to the site and directions to the facility.

Come down and learn about how we can help you reach your goals; whether those be to get lean and tone, strong and healthy, improve performance in martial arts or sports, improving your kettlebell lifting technique or just learning what the heck a kettlebell is! Guys and gals of all ages welcome!

5. Personalized Program Design: "Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst strength and conditioning coaches. We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

• New to Exercise:
  • You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
• Wants to Work Out at Home:
  • Custom made training program based on your lifestyle, time, equipment or lack there of.
• Hates Gyms:
  • Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
• Short on Time:
• You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!
• Been Training for Years But Haven't Reached YOUR Goals:
  • You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

6. Bonus Training Tip: "How to Train Your Abs, REALLY"

I am a night owl by nature so since I can make my own hours in my business I stay up pretty late; late enough to see the droves of infomercials selling the latest ab gizmo that will miraculously trim your waist line, give you that all-to-oft sought after 6-pack, tone your arms, legs, make you pretty like the model demonstrating it, teach you to hip-hop dance, cause your kids to get good grades in school and keep your cat from puking hairballs on the rug!

Thank you king of the run on sentences!

So I thought I'd finally shed some light on the poor unknowing population so that you don't get taken in by this non-sense.

Abs (rectus abdominis) and it's friends many mistakenly called "the core" are muscles just like any other muscle. So it doesn't make sense to prescribe them a different method of training.

Popular Misconceptions about AB training:

• High reps burn fat (FALSE, any physical activity burns calories, there is a lot more to it than simple high reps burn fat. Also high reps don't build strength, strength equals tone.)
• Lots of Ab work burns fat away from the abs quicker (FALSE, you can not spot reduce fat. When you exercise the fat is 'burned' from all over your body simultaneously.)
• The Abs need to be worked from a variety of angles to hit the upper, lower, outer, inner, etc. parts (FALSE, look at any anatomy book. There is no such thing as upper and lower abs. You have one long muscle that roughly connects at the rib cage and the pelvis. Any movement that makes those come together is using the abs. Situps do not do that by the way.)
• Crunches are good (FALSE again, what a waste of time of an exercise. There are much better ways of strengthening "the core" without causing back and neck strain.
• A 6-pack means someone is fit (NOPE, it means they have low body fat. Nothing wrong with that except by that train of thought a heroin addict is 'fit' because they have a 6-pack from malnutrition and wasting away of body tissue.)

Truths about AB training:

• A 6-pack comes from low body fat, muscle tone and genetics (Some 'fit' people only have a 4 pack unless they get 'super low' body fat; blame your parents as this has to do with the tendinous inscriptions that drape over the abs allowing the muscle of the abs to poke through in the places that create the '6-pack.')
• Low body fat comes from consistent exercise and nutrition (You can build the best abs ever but if they are buried under a layer of fat you won't see them. Consistency is the key in reaching any goal including loosing body fat and loosing body fat comes from controlling your food intake and burning lots of calories when you exercise. Lots of crunches and any ab gizmo does not burn very many calories. Only full body exercises that use as many muscles as possible burn a lot of calories; squats, deadlifts, kettlebell lifting, etc.)
• Muscle Tone comes from low rep, heavy strength exercises (you must pick an exercise that is challenging and keep the reps below 10 to strengthen and tone the abs. I generally stick to the 2 - 6 rep range personally and my abs feel like they are made of steel!)
• Pick Functional Exercises (Exercises that work the whole body will bring the abs into play in a support/stabilizing way which will give more benefit than any crunch ever did. The deadlift, the squat, and variations of those will build a very strong stomach and a 6-pack. Best of all, these lifts will actually help you in life when you must pick up suitcases, groceries, furniture, kids or adults! Oh did I mention that since these lifts use more muscles than a crunch that they actually will burn more calories. All of this at the same time, I must have died and went to exercise heaven!)

So bottom line, pick functional full body exercises preferably where you are on your feet like in the real world. Control your calories, you can have a great 6-pack but if it is covered in fat you won't see it. Stick to heavy (high tension) low repetition sets to really strengthen and tone muscles. Stay the heck away from anyone who advertises anything on late night TV, did I really have to tell you this?

Oh and P. S. if the model showing you the exercise is smiling while they demonstrate it, they aren't getting a 'workout!'

7. Charity in Focus: "Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC