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Many women make a huge mistake when they step foot in the gym. They assume that heavy weightlifting will turn them into gargantuan man-ladies.  Really?  Men have been trying to get jacked for years with no luck, things like sets and reps, diet, genetics, training style, it all comes in to play and that doens have to be the result.  If you're a woman, answer this: when you go into the gym, what is the typical tact you take to your workout program? Do you first do a light warm-up on the mats? Then do you head over to the
cardio machines for a good 20 or 40 minutes, thinking you've gotta blast that cheesecake you mashed last night? Then, do you flex with a few rounds of
lightweight circuit sets? Finally, maybe you head off to the exercise mats to
crunch for 10 to 20 minutes trying to lean that tummy?


If this is your patty-cake program, it's time to change your course! The
program above illustrates most women's workout programs. They don't want to get
big and "bulky," so they gravitate toward exercises they think burn the most
calories and "tone" their muscles. "No bulk needed. Thank you very much."




           
   

If you're reaching for the pink weights,
it better be your
warm-up.



Lift, Ladies!
These women actually accomplish very little. They may burn a few hundred
calories during the cardio workout, and possibly a hundred more in the circuit
training, but they won't reshape how their bodies look. A complete body
transformation cannot take place when you're pushing daisies instead of iron.



If you want that complete body transformation, to the point where your family
hardly recognizes you, then you have to sit up and change, right now. Take
action and start lifting heavy weights.


"But won't I get bulky?"


No - and here's why.


Female Testosterone Levels
The first reason lifting heavy weights won't make you don tights, rip
sleeves, and become the next Incredible Hulk is that you don't have the
testosterone levels to pack on tons of mass.


Men have higher testosterone levels than women; women have higher estrogen
levels than men.  Compare testosterone levels in a man to the amount in a woman
and you find a large gap. Why? Simply put, women don't have testicles. The
lion's share of male testosterone comes from the testes. 


Women do produce the hormone, but it comes from your ovaries and adrenal
glands in smaller doses. Talk to your doctor and have your testosterone levels
tested, especially if you've had your ovaries removed, as you will produce even
lower levels of the important hormone.


Testosterone is the primary muscle-building hormone in the body. Since women
have significantly less of this "Heracles Hormone," they cannot put on muscle
mass as easily as men.


Even women who want to build bigger muscles and work extremely hard to bulk
still build muscle mass at a fraction of the rate that men do. Stop worrying and
start lifting - you won't turn into the Hulk overnight ... unless you get
blasted with weaponized Gamma radiation.  




           
   

She's checking out her form ... and so are we.




Female Dietary Habits
The second reason women won't go "GREEN" from lifting heavier weights is that
most women don't consume enough calories to create the mass. Think about it this
way: when was the last time you purposefully over-ate to gain weight?  Christmas
dinner over-indulgence doesn't count. 


We're talking purposely consuming more calories than you need, not because of
enjoyment, but because you want to gain. When was the last time you forced down
extra servings of protein at dinner because it fit your mass-gaining goals?
Chances are, never. Most women are born restriction eaters. They have a built-in
tendency to want to be slimmer. 


To become the bulky beast you needlessly fear, you would have to eat
excessive calories daily, add supplementation, and then lift heavy weights on a
regular basis. Many women hardly eat enough calories to maintain their current
body weight. Getting huge isn't easy. It won't happen to you if you learn how to
bench press.


Female Force Development
Finally, you won't get big and bulky because you typically won't generate the
degree of force that men will. There are some strong women out there who push
themselves to the max. But for the most part, men have a larger degree of drive
to push their bodies beyond the limits of comfort. (Refer to the difference in
testosterone levels above!)


Building significant amounts of muscle mass requires pushing yourself past
the point of comfort. Can you still squat near your max when you know your
muscles are tearing? Can you push past and go harder? Many men go on, sometimes
to the point of injury. The force factor keeps most women from generating
extremely large volumes of muscle mass.


Higher Metabolic Rates
Now that we've established that you're not going to suddenly put on 1,000
pounds, turn green and rampage through downtown, let's talk about some of the
great benefits to weight training. 


Heavier weight offers women a higher metabolic rate. Since you work against a
high degree of resistance with heavy weights, you create tiny muscular tears
throughout the body. You will expend a greater number of calories post-workout
to repair those tiny tears, thus increasing your overall calorie requirements. 



Most women want to get lean and shed body fat. Doesn't a high metabolism
sound like something that might help you achieve that goal? You bet it does.





           
   

Barbell lunges push your metabolism into the red zone.




Greater Muscle Definition
The next benefit to lifting heavier weights is that you'll see greater
overall muscle definition. When you lift such a light weight as most women do
(really? 2-pound curls?), the muscles are barely challenged.


As a result, your muscles won't feel any need to adapt (grow) since they can
easily handle what you throw at them. 


Push yourself harder and take the weight up to the next level - that's when
you see muscle definition and form improve. Provided you also follow a proper
diet for fat loss, heavy weights will create the greatest change to how your
body looks. 


Improved Functional Strength
The final benefit you achieve by lifting heavier weights is that you improve
functional strength capabilities. Since you get much stronger by lifting heavier
weights, everyday activities will get much easier over time. You won't need to
call your brother to move a couch anymore, or even have your son carry your
suitcase. Muscularity also means a lower chance of injury if you participate in
sports or other activities.


Do not fear heavy weights any longer. What you should fear is being old and
weak. What you should fear is wasting more time training strategies that just
won't get you where you want to go. Push your body - you are stronger than you
think.


 
 

    questions, comments....
    free sessions anybody??

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The list of people who could afford personal trainers used to be a short one: pro athletes, gym buffs, rich celebrities, and maybe – if they were really dedicated to it – supermodels. Now, however, as a life of fitness and health
continues to enter the mainstream, and as gyms continue to multiply throughout the country, the demand for personal trainers has grown. The scope of fitness has also broadened: these trainers aren’t just here to offer bodybuilding guidance; they are also offering average people plenty of help on things like their diet, conditioning, overall wellness and improving quality of life.


Looking to develop a lifestyle that promotes fitness, health, and well-being?
Take a step in the right direction by filling in the contact form above for a free session.  I will cater the program to your current fitness status, goals, and over all objective of taking the first step to getting more fit.  I offer several different training and can help you find the right path to a happier and more full-filling life!

Here are only some of the benefits of having a trainer.


Motivation and accountability

Let’s not forget that fitness training requires significant physical work – work which you, if you were on your own, might be prone to put off. Having your own personal trainer not only gives you the motivation and encouragement needed to stay committed to your program; he or she will also provide a good measure of structure and accountability in your workouts. Believe us: it’s good to have someone who’ll scold you the minute you start cheating on your reps. And while it has gotten so much more affordable to have your own personal trainer, there is still a good financial motivation in showing up at the gym each week for a session with the trainer you just hired.


Program tailored to your individual needs

Personal trainers are equipped with the professional knowledge necessary to tailor a fitness program that’s right for you. Do you have a health condition but still want to stay in good shape? Are you looking to improve a set of skills that allows you to excel at your favorite sport? Training for a marathon? A personal trainer will look closely at whatever your needs are and develop a safe, efficient program based on your workout objectives. He or she might even work with your healthcare provider to ensure that you can reach your goals in training – without posing unnecessary health risks.


Doing it right

Information on how to keep yourself active and fit is best acquired from personal trainers – not from mere “Googling”. That way, you waste no time and effort performing workout routines that don’t do you any good. With the help of a personal trainer, you’ll be able to do things right – right
at the very outset. You’ll learn the fundamentally correct ways of using gym equipment. All this will give you the knowledge and confidence you need to keep going. He or she will look at your form, your thresholds, your limits and strengths. A personal trainer, moreover, will also plan for training efficiency, so that every single day, with every single rep, you are able to work closer toward achieving your goals. A trainer is also someone you can count on to give expert advice on basic nutrition, training, and health.


Results-driven training and progress tracking

Sometimes, you may find yourself working extremely hard only to discover that you are not close to seeing the results you envisioned for yourself. A personal trainer can fix that. He or she will look at your diet, as well as other aspects of your life (in and out of the gym) where you can make changes, so that you can perform more effective workouts or set more realistic goals for yourself. A trainer will also track your progress – thus giving you an objective look at how you’re doing while keeping you away from the temptation of cheating.


Safety

We’re not just talking about the freakish things that can happen when you’re doing solo work at the weight room. Personal trainers are there to make sure your workout routine is safe, and to determine whether you’re pushing far beyond your abilities or giving up too easily. He or she will
know when to push you hard or when to slow you down.


Refreshing new routines

Bored with the same old workout? Looking for a more interesting routine? You will certainly benefit from having a personal trainer who will introduce new exercises into your workout. Your trainer will also help sharpen your mental focus, as well as come up with new ideas on how to challenge
your body and your mind more effectively.

Call Jon at 303-704-1955 or submit any questions or comments through the contact form above!


 
 
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Brian Pizzini of Premier Personal Training and Nick Primavera with Jon Berdanier, former Cincinnati Reds Strength and Conditioning Coach. This dude schooled us
on some advanced training techniques for athletes. Check him out at
www.BirdmanStrength.com

Baseball, football and basketball seem like they would have completely
different training protocols. I mean, baseball's slow paced with infrequent
bursts of action, football is violent and barbaric (and awesome) and basketball
is a bunch of string beans jumping around a gym. What could they possibly have
in common? Regardless of your stance on this topic, the fact is that these
sports share more in common than you think. The core of their training in the
weight room is very similar because of proven ways to effectively increase
power, mobility, stability and flexibility. Many younger athletes partake in
more than one of these sports throughout the year. Below I will explain to you
how to cover all of your bases when it comes to these 4 major athletic
attributes. This will help an athlete build a foundation of exercises from which
to expand. There are specific disciplines to be learned for each sport, but
these core principals will allow for increase in overall athleticism.


Power
In order to significantly increase power you must focus primarily on the type
IIb fast twitch muscle fibers. These fibers display the highest capability for
power production and adapt very well to proper training protocols.


Protocol
- Heavy weights create the most muscle tension. This tension ensures that all
available muscle fibers will be engaged. This leads to adaptations in muscle
size (myofibrillar hypertrophy) and density.


- Rep ranges should be kept below 5. Sets of 1-4 create neurological
adaptations that directly correlate to an increase in power. Reps should consist
of a controlled eccentric and an explosive concentric.


- More sets are performed because of the lower number of reps. Not only will
this help improve power and muscle mass, but it will also reinforce motor
pattern development by conditioning the neuromuscular system to move
properly.


- Longer rest periods should be taken between sets to allow full recovery of
the metabolic and nervous systems


Sample Workout: Lower Body Power Workout
Front Squats 1 set 4 reps, 4 sets 2 reps, 1 set 4 reps (6 total sets 3-5
minutes between sets)


Hex Bar Deadlift 5 sets 3 reps (3 minutes between sets)


Snatch Grip Jump Pulls 6 sets 3 reps (2 minutes rest)


Stability Ball Leg Curls 4 sets 8 reps (1.5 minutes rest)


When training for power with Olympic lifts and power lifts it is important to
be conscious of any limitations an athlete's specific position might provide.
For example; heavy snatches and jerks are not ideal for a pitcher. In fact,
pitchers should focus on shoulder mobility, leg and core strength, thoracic
mobility and upper back strength. Better choices would be deadlifts and Snatch
Grip Jump Pulls. A running back will want to perfect the front squat because it
requires and reinforces flexibility at the hips, ankles, shoulders and wrists
and is easier on the knees than the back squat. This is huge for joint health
and hip mobility/stability during lateral movements dodging huge defensive ends,
throwing stiff arms and carrying bodies. A basketball player will want to create
a periodized program involving both back and front squats. This will provide a
varied stimulus to the entire kinetic chain, namely the quadriceps and the
posterior chain which will increase vertical leaping ability.


Mobility
Proper mobility of every joint in an athlete's body is of utmost importance.
One cannot perform at a high level without a full range of mobility. Exercises
such as front squats and deadlifts require mobility of the thoracic region and
help reinforce this mobility, but there are specific assistance exercises that
improve mobility of many other important body parts.


- Perform mobility work EVERYDAY on some level. You cannot be too mobile and
staying on top of your mobility work will allow you to continuously get stronger
while preventing injury.



- Mobility exercises should be done for multiple sets of high reps with very
deliberate and controlled motions.


- These are not strength exercises. Over exerting and extending joints can be
very dangerous. Stay within your personal abilities and listen to your body.


- Perform general mobility work before and after weight training
workouts.


- Total body mobility should be done each and every time. If you're strapped
for time, at least perform 1 mobility exercise for your hips, T spine and
shoulders.


 
 
Sample Mobility Workout with Lower Body Power Workout
In this example you would take about 10 minutes to complete these mobility
exercises before beginning weight lifting.
Thoracic Region Foam Rolling
http://www.youtube.com/watch?v=veU-_xDg0F0


Hip Flexor Pulse Lunge http://www.youtube.com/watch?v=s_aYIow-JNE


Leg Swings http://www.youtube.com/watch?v=XKX_MLUXi_0


Wall Slides http://www.youtube.com/watch?v=ReigOk7Krzc


Controlled Front and Back Shoulder Circles (I hope you don't need a video for
these)


Lateral Squats http://www.youtube.com/watch?v=Jrl85K0KoJo


Front Squats 1 set 4 reps, 4 sets 2 reps, 1 set 4 reps (6 total sets 3-5
minutes between sets)


Hex Bar Deadlift 5 sets 3 reps (3 minutes between sets)


Snatch Grip Jump Pulls 6 sets 3 reps (2 minutes rest)


Stability Ball Leg Curls 4 sets 8 reps (1.5 minutes rest)


Power, explosiveness and structural balance are required in all of the major
sports. Not training one of these necessary disciplines will hold you back from
reaching your peak potential. With this foundation an athlete can expand with an
extremely adaptable athletic base. Remember to consider an athlete's position,
injury history, structural imbalances or asymmetries and training experience.
These all play a major role in how you structure and progress a program. Part 2
will give an in depth look at the importance of stability and flexibility for
athletes. Thanks for reading. Go get strong!!



 
 
Is Strength Training OK for kids?  Absolutely! Strength training offers kids many benefits, but there are important things to keep in mind. Here's what you need to know about youth strength training. 

Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness.

Strength training, not weightlifting

For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options. 

Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is
sacrificed in favor of lifting larger amounts of weight. 

For kids, what are the benefits of strength training?

Done properly, strength training can:

· Increase your child's muscle strength and endurance

· Help protect your child's muscles and joints from sports-related injuries

· Improve your child's performance in nearly any sport.

Keep in mind that strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:

· Strengthen your child's bones

· Help promote healthy blood pressure and cholesterol levels 

· Help your child maintain a healthy weight

· Improve your child's confidence and self-esteem


 When can a child begin strength training?

During childhood, kids improve their body awareness, control and balance through active play. As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan, as long as the child is mature enough to follow directions and practice proper technique and form. 

If your child expresses an interest in strength training, remind him or her that strength training is meant to increase muscle strength and endurance. Bulking up is something else entirely — and most safely done after adolescence. 

You might also check with your child's doctor for the OK to begin a strength training program, especially if your child has a known or suspected health problem — such as a heart condition, high blood pressure or a seizure disorder. 

What's the best way to start a strength training program for kids?

A child's strength training program isn't necessarily a scaled-down version of
what an adult would do. Keep these general principles in mind: 
 
Seek instruction.
Start with a coach or personal trainer who has experience with youth strength training. The coach or trainer can create a safe, effective strength training program based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class designed for kids. 
 
Warm up and cool down.
Encourage your child to begin each strength training session with five to 10 minutes of light aerobic activity, such as walking, jogging in place or jumping rope. This warms the muscles and prepares them for more vigorous activity. Gentle stretching after each session is a good idea, too.

Keep it light.
Kids can safely lift adult-size weights, as long as the weight is light enough. In most cases, one set of 12 to 15 repetitions is all it takes. The resistance doesn't have to come from weights, either. Resistance tubing and body-weight exercises, such as push-ups, are other effective options.

Stress proper technique.
Rather than focusing on the amount of weight your child lifts, stress proper form and technique during each exercise. Your child can gradually increase the resistance or number of repetitions as he or she gets older. 
 
Supervise.
Adult supervision is an important part of youth strength training. Don't letyour child go it alone. 
       
Rest between workouts.
Make sure your child rests at least one full day between exercising each specific muscle group. Two or three strength training sessions a week are plenty.
     
Keep it fun.
Help your child vary the routine to prevent boredom.

Results won't come overnight. Eventually, however, your child will notice a difference in muscle strength and endurance — which might fuel a fitness habit that lasts a lifetime.

 

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