Monday, April 9, 2012
No Longer Here!
Thank You for checking in. I have decided to take my "Frankisms & Observations" to my Facebook Page. Follow me if you need a dose of inspiration, motivation or to read about my tales of respiration & perspiration. Or don't follow me?
I won't know, and I won't be offended.
Thank you for the several years of scribble that this blog has afforded.
With BEST Wishes,
Frank Pucher
Friday, November 25, 2011
A Master Plan for Nutrition
DIET & NUTRITION
First let me say that I have no degree or formal training in nutrition (or grammar for that matter) so be warned! I am not only an un-reliable source of "legitimate" nutrition information," but I lost the 5th grade spelling bee, for failing to capitalize the (I) in indian.
Nutrition is a HOT topic for fitness enthusiasts at any age. Even those 'less than enthused' are interested in learning how to "eat better." Over the years I've learned a couple of things about food, drink and how to put it all together. Here is what I've discovered:
Drink MORE Water - If you fail to adhere to this primary rule, nothing else will matter. Water is the most important nourishment you can put into your body.
Eat MORE Plants - Or at least less food that comes from plants. Vegetables are the most abundant source of nutrients. "Enriched" foods that come in a box, can, or any kind of packaging should be greatly minimized in your diet!
The fewer the ingredients on a package - the better! Why are you eating something that you can't even pronounce?
Lean Proteins are Good - This does not include 'turkey bacon' or similar! Fish, Eggs, Lean Beef, Skinless Poultry, & Legumes provide ESSENTIAL Amino Acids that your body needs to perform & function at optimal levels.
Fruit - Along with Nuts & Healthy Fats, Yogurt & Dairy are all "OK" (Allergies Permitting) but should be a small part of your daily intake.
Grains - I enjoy pizza, pasta, and a good piece of bread as much as anyone, but the nourishment provided is basically a ZERO. Even Oatmeal isn't as HEALTHY as it's made out to be. If you do slow-cook 'Rolled Oats' and sprinkle in a few Walnuts & Raisins from time to time - it's "OK," but I'm not impressed with the nourishment it provides.
Fatty Foods & Snacks - You already know this, but for the few that don't........"AVOID these!"
Alcohol - Red Wine has its benefits, Beer has its fans, and the Hard Stuff has a following. I guess the important thing is to keep it all to no more than 2 servings each night. Unless you work the night-shift? Then I suggest drinking during the day!
In your 20's you can eat & drink anything you want and still look & feel great.
In your 30's you can still eat all you want of certain foods.
In your 40's you can still remember a time when you loved 'Egg Rolls.'
Supplements & Vitamins:
As I mentioned earlier, the best supplement to your current nutrition is to Drink MORE Water. If you fail to do that or the foundation for your nutrition isn't strong (see above) then money spent on Supplements & Vitamins are a waste of money.
If your nutrition is strong there are supplements that you may wish to consider:
Fish Oil containing Omega 3 - Helps to reduce inflammation which is the cause of most pain & disease.
Liquid Vitamin, Mineral, Digestive Enzyme, & Herbal Complex - In liquid form this is more easily absorbed & digestible.
Chondroitin & Glucosamine - Assists in joint health & mobility.
I have a hard enough time counting to "10" so the idea of counting calories has never appealed to me. What I have discovered is that when I nourish my body with MORE Water, Plenty of Vegetables, Lean Protein, and some Fruit & Nuts I have the sustained energy to not only work all day but to train & compete at competitive levels.
My Bottom Line:
Drink MORE Water, eat good food, use supplements wisely and trust me you'll look, feel, & BE your BEST.
First let me say that I have no degree or formal training in nutrition (or grammar for that matter) so be warned! I am not only an un-reliable source of "legitimate" nutrition information," but I lost the 5th grade spelling bee, for failing to capitalize the (I) in indian.
Nutrition is a HOT topic for fitness enthusiasts at any age. Even those 'less than enthused' are interested in learning how to "eat better." Over the years I've learned a couple of things about food, drink and how to put it all together. Here is what I've discovered:
Drink MORE Water - If you fail to adhere to this primary rule, nothing else will matter. Water is the most important nourishment you can put into your body.
Eat MORE Plants - Or at least less food that comes from plants. Vegetables are the most abundant source of nutrients. "Enriched" foods that come in a box, can, or any kind of packaging should be greatly minimized in your diet!
The fewer the ingredients on a package - the better! Why are you eating something that you can't even pronounce?
Lean Proteins are Good - This does not include 'turkey bacon' or similar! Fish, Eggs, Lean Beef, Skinless Poultry, & Legumes provide ESSENTIAL Amino Acids that your body needs to perform & function at optimal levels.
Fruit - Along with Nuts & Healthy Fats, Yogurt & Dairy are all "OK" (Allergies Permitting) but should be a small part of your daily intake.
Grains - I enjoy pizza, pasta, and a good piece of bread as much as anyone, but the nourishment provided is basically a ZERO. Even Oatmeal isn't as HEALTHY as it's made out to be. If you do slow-cook 'Rolled Oats' and sprinkle in a few Walnuts & Raisins from time to time - it's "OK," but I'm not impressed with the nourishment it provides.
Fatty Foods & Snacks - You already know this, but for the few that don't........"AVOID these!"
Alcohol - Red Wine has its benefits, Beer has its fans, and the Hard Stuff has a following. I guess the important thing is to keep it all to no more than 2 servings each night. Unless you work the night-shift? Then I suggest drinking during the day!
In your 20's you can eat & drink anything you want and still look & feel great.
In your 30's you can still eat all you want of certain foods.
In your 40's you can still remember a time when you loved 'Egg Rolls.'
Supplements & Vitamins:
As I mentioned earlier, the best supplement to your current nutrition is to Drink MORE Water. If you fail to do that or the foundation for your nutrition isn't strong (see above) then money spent on Supplements & Vitamins are a waste of money.
If your nutrition is strong there are supplements that you may wish to consider:
Fish Oil containing Omega 3 - Helps to reduce inflammation which is the cause of most pain & disease.
Liquid Vitamin, Mineral, Digestive Enzyme, & Herbal Complex - In liquid form this is more easily absorbed & digestible.
Chondroitin & Glucosamine - Assists in joint health & mobility.
I have a hard enough time counting to "10" so the idea of counting calories has never appealed to me. What I have discovered is that when I nourish my body with MORE Water, Plenty of Vegetables, Lean Protein, and some Fruit & Nuts I have the sustained energy to not only work all day but to train & compete at competitive levels.
My Bottom Line:
Drink MORE Water, eat good food, use supplements wisely and trust me you'll look, feel, & BE your BEST.
Wednesday, November 16, 2011
A Master Plan for Fitness in Your 40's
Let's start with the basics. Most fitness or exercise programs aren't age specific but rather general in suggestion. YES, the body has primary movements that it should be able to perform at any age (Flexion, Extension, Rotation, Level Changing, Pushing & Pulling) but at 40 years of age the body quite simply has different 'needs' than that of a 20 or 30 year old.
Currently, the conventional thinking is that a greater emphasis on aerobic/cardiovascular fitness should be emphasized. I completely disagree. As we age, we maintain cardiovascular fitness much more easily while losing muscular strength & power much too readily. I'm not advocating an abandonment of aerobic activities, I'm simply recognizing that we need to have a healthy appreciation for strength & structural integrity. In my opinion 3 days a week of strength training exercises (see below) along with 3 days a week of aerobic/cardiovascular fitness training is optimal for not only physical betterment, but for combating disease, aging, and weight gain.
If you are new to exercise you might think this sounds like a lot. If you are an avid exerciser or an ex-athlete you will likely think it's not enough. What I suggest is that you save judgement until you do it, then your opinion will have much more credibility. Sound fair? Good. Now let's get to work!
Mobility Warm-Up:
- Cat & Camel
- Hip Circles
- T Spine Rotations
- Cobra Stretch
*I'm not a fan of 'reps' to warm-up. The number of 'reps' it takes to feel fluid & loose is always the right amount.
Movement Prep:
- Bird Dog x 15 per side
- Side Plank Ups x 10 per side
- Bicycle Maneuver x 20 reps
(repeat 2x)
Strength Training:
- Squats, Lunges, or Step Ups x 10-15 reps
- Pullups, Cable/Band Row, DB Row x 6-10 reps
- Deadlift, Single Leg Reach, Back Extension x 6-10 reps
- Pushups, Band Press, DB Press x 6-10 reps
- Cable/Band Chops, Twists, Reverse Chops x 6-10 reps
(repeat 2-3x)
Core Exercises:
- Prone Plank x 15'' - 60''
- Supine Bridge / Plank x 15'' - 60"
- Standing Core Press using Cable/Band x 10" - 20"
(repeat 2x)
Conditioning:
- 20" hard rowing/punching w/ 10" rest x 6-10
- 100 yd sprints w/ full recovery x 6-8
- 8 minutes @ 85%+ Heart Rate (Cycle, Row, Run, ARC/Elliptical)
Foam Roll the following:
- Posterior including Extensions of the Thoracic Spine
- IT Band
- Quadriceps & Hamstrings
- Feet (using a Tennis or Lacrosse ball)
*Like in the warm-up - I'm not interested in a certain time or number As long as it takes to feel fluid & loose is always the right amount.
* Limit running time to 20-30 minutes & cycling time to 60-90 minutes. Endurance athletes or those preparing for an event will typically go much longer - more frequently but for 'fitness' goals it's not necessary. Train Smart then Go Live Your Best Life!
Frank Pucher
CEO, Fitness 121 Personal Training
Platinum Level Coach - Todd Durkin Mastermind
Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.
At 20 years of age you can pretty much lose an appendage and grow a new one within a season (much like a stone crab.) In your 30's there are few aches & pains that a good night sleep and Advil can't fix. Once you hit 40 however, you start asking the serious questions like "So Doctor, what do you think?"
Currently, the conventional thinking is that a greater emphasis on aerobic/cardiovascular fitness should be emphasized. I completely disagree. As we age, we maintain cardiovascular fitness much more easily while losing muscular strength & power much too readily. I'm not advocating an abandonment of aerobic activities, I'm simply recognizing that we need to have a healthy appreciation for strength & structural integrity. In my opinion 3 days a week of strength training exercises (see below) along with 3 days a week of aerobic/cardiovascular fitness training is optimal for not only physical betterment, but for combating disease, aging, and weight gain.
If you are new to exercise you might think this sounds like a lot. If you are an avid exerciser or an ex-athlete you will likely think it's not enough. What I suggest is that you save judgement until you do it, then your opinion will have much more credibility. Sound fair? Good. Now let's get to work!
Always start with mobility exercises to loosen up your joints and prepare your body for the movements to follow. A greater emphasis should be placed on joint mobility. Especially of the hips & upper back.
Mobility Warm-Up:
- Cat & Camel
- Hip Circles
- T Spine Rotations
- Cobra Stretch
*I'm not a fan of 'reps' to warm-up. The number of 'reps' it takes to feel fluid & loose is always the right amount.
"Movement Prep" is a term that has grown in popularity. What really matters is that the body is prepared to move. How this is best achieved will likely be subject for debate for some time?
Movement Prep:
- Bird Dog x 15 per side
- Side Plank Ups x 10 per side
- Bicycle Maneuver x 20 reps
(repeat 2x)
Strength training should be performed with your feet on the ground whenever possible. On the field, on the road, or in life, we seldom are asked to exert force from the seated position.
Strength Training:
- Squats, Lunges, or Step Ups x 10-15 reps
- Pullups, Cable/Band Row, DB Row x 6-10 reps
- Deadlift, Single Leg Reach, Back Extension x 6-10 reps
- Pushups, Band Press, DB Press x 6-10 reps
- Cable/Band Chops, Twists, Reverse Chops x 6-10 reps
(repeat 2-3x)
"Core Training" is another term that has grown in popularity. This simply is defined as your ability to maintain a neutral spine under stress. The core is less about muscles and more about a relationship to stabilize the body when exerting force.
Core Exercises:
- Prone Plank x 15'' - 60''
- Supine Bridge / Plank x 15'' - 60"
- Standing Core Press using Cable/Band x 10" - 20"
(repeat 2x)
I mentioned this earlier but as we age we maintain our aerobic fitness at the expense of our muscular fitness. We also loose our anaerobic power at a significant rate. This needs to be addressed in our conditioning.
Conditioning:
- 20" hard rowing/punching w/ 10" rest x 6-10
- 100 yd sprints w/ full recovery x 6-8
- 8 minutes @ 85%+ Heart Rate (Cycle, Row, Run, ARC/Elliptical)
Recovery is the most underrated aspect of most fitness programs. While many recovery & regeneration methods exist, myofascial release or foam rolling is perhaps the one within the means of most.
Foam Roll the following:
- Posterior including Extensions of the Thoracic Spine
- IT Band
- Quadriceps & Hamstrings
- Feet (using a Tennis or Lacrosse ball)
*Like in the warm-up - I'm not interested in a certain time or number As long as it takes to feel fluid & loose is always the right amount.
Aerobic exercises are fun. Cycling, Running, Dance, or Martial Arts all benefit our Cardiovascular system and give us the joy of play (something we don't get enough of at any age.)
* Limit running time to 20-30 minutes & cycling time to 60-90 minutes. Endurance athletes or those preparing for an event will typically go much longer - more frequently but for 'fitness' goals it's not necessary. Train Smart then Go Live Your Best Life!
Frank Pucher
CEO, Fitness 121 Personal Training
Platinum Level Coach - Todd Durkin Mastermind
Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.
Monday, November 7, 2011
A Tale of Two Cities in 1 City
On Sunday, I went for a stroll in the "OASIS" known as Central Park. The New York City Marathon was taking place, the weather was perfect and I couldn't imagine wasting the morning on a treadmill. Being one who loves to do "re-con" work in fitness, I decided to stop in a few fitness centers to get a sense of the culture.
Posing as a potential new member, I simply wanted a tour of the facilities and some information regarding pricing & personal training options?
My first stop was at "BOOM" Fitness. I was stopped at the front desk and asked to fill out my name, address, & email information before meeting with a "manager."
The manager "Tony" was a mostly-awake 20 something year old who introduced himself as we walked the facilities. BOOM certainly had a lot of stuff in it's spaces which are accessed by walking up & down a labyrinth of winding steps (some steps feeling sturdier than others.) Tony gave a less than energetic/enlightened description of the rooms. "This is the cardio room. It has cardio machines." (No Sh*t? I thought this was the pool area!) He (Tony) was pleasant enough asking where I lived and me (lying to him) replying "85th & Madison." Note: (If you're going to lie, at least have a decent address!) We then walked up & down various stairs to see the "free-weight room" which contained?.......(wait for it)........."free-weights & stuff." The facility wasn't terribly busy, but did have a few clients sweating on some machines (at least I assume it was their sweat?) Mostly it looked like it needed a good cleaning job along with some enthusiasm from it's staff & members.
In the office, I asked Tony "How long have you been here?" He replied that "I've been around for about 7 months." I asked "How's it going?" Without hesitation he responded with "It's just a paycheck, I really don't like sales & commissions or the hours." He went on to tell me that he wasn't sure what he wanted to do, but that he needed a job. Maybe he would try to get a job with the NYPD or NYFD? The Coach in me came out and asked him "Tony, when was the last time you thought about what you wanted to do?" He said "It's been a long time." I told him "When you know what you are looking for it's much easier to find it." My final question to him was "What's good about this facility?" He told me that "You get a lot of machines & weights for not a lot of money." I shook his hand, thanked him, and wished him luck.
The problem wasn't Tony: The problem was the schmuck that hired him for that position. I'm sure Tony has ROCKSTAR potential (we all do) but it's obviously not in something that he has no passion for. ATTN: BOOM hiring department - "Hire Passionate Advocates of Fitness Who Love Coming to Work if You Want to Increase your Sales. Your $29.99/month ain't going to do it."
My second stop on this tour was at an EQUINOX about 2 blocks away. I went up some clean, well-lit steps to the 2nd floor. I walked in to see a juice bar with 2 workers, a boutique, and 2 front-desk people. "Jeremy" at the front-desk smiled, introduced himself, and asked "How can I help you today?" I advised him of my (BS) NYC Address and asked to see the facilities as I was thinking of joining. He went to get me a sales person but 1st asked if he could get me some water or coffee? "Uh, water would be great thank you." Jeremy informed me "All 3 of our membership people are with guests right now but you are free to walk around and I'll advise them that you are waiting." He then handed me a bottle of Poland Spring and returned to the front-desk. Now I'm not trying to sell anyone on EQUINOX (unless they hire me to do so) but the culture was obvious. I walked around the 2 floors only to find members working, sweating, & smiling in a much happier, cleaner, & safer environment. I even snuck a peak into the locker room and was surprised to see how well-maintained it was.
Back at the front desk I approached Jeremy. I asked "How long have you been here?" Jeremy informed me with great enthusiasm that he not only had been working here for over a year, but he has been a member for almost 5 years in this facility. I asked "What's so great about this facility?" He replied "Everyone here is very friendly, from the front desk people 'like me' to the trainers & membership department. Everyone says HELLO, the place is very clean, I know because I see how often they are wiping things down each day, but the best thing is that people love coming here." I looked him in the eye and said "Jeremy, if people love coming here as much as you love working here, then I can see how one enables the other!" He smiled and shook my hand. I told him I would be back. (I kinda felt bad, but I got over it!)
Clearly EQUINOX puts a much greater emphasis on WHO is representing their brand at this checkpoint. Bravo to them for that.
Tom Davin, Former CEO of Panda Express has a saying "The way you do ANYTHING is the way you do EVERYTHING." While we should never judge a book by it's cover, in reality we do. And Should!
How do YOU do ANYTHING?
Frank Pucher
CEO, Fitness 121 Personal Training
Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.
Posing as a potential new member, I simply wanted a tour of the facilities and some information regarding pricing & personal training options?
My first stop was at "BOOM" Fitness. I was stopped at the front desk and asked to fill out my name, address, & email information before meeting with a "manager."
The manager "Tony" was a mostly-awake 20 something year old who introduced himself as we walked the facilities. BOOM certainly had a lot of stuff in it's spaces which are accessed by walking up & down a labyrinth of winding steps (some steps feeling sturdier than others.) Tony gave a less than energetic/enlightened description of the rooms. "This is the cardio room. It has cardio machines." (No Sh*t? I thought this was the pool area!) He (Tony) was pleasant enough asking where I lived and me (lying to him) replying "85th & Madison." Note: (If you're going to lie, at least have a decent address!) We then walked up & down various stairs to see the "free-weight room" which contained?.......(wait for it)........."free-weights & stuff." The facility wasn't terribly busy, but did have a few clients sweating on some machines (at least I assume it was their sweat?) Mostly it looked like it needed a good cleaning job along with some enthusiasm from it's staff & members.
In the office, I asked Tony "How long have you been here?" He replied that "I've been around for about 7 months." I asked "How's it going?" Without hesitation he responded with "It's just a paycheck, I really don't like sales & commissions or the hours." He went on to tell me that he wasn't sure what he wanted to do, but that he needed a job. Maybe he would try to get a job with the NYPD or NYFD? The Coach in me came out and asked him "Tony, when was the last time you thought about what you wanted to do?" He said "It's been a long time." I told him "When you know what you are looking for it's much easier to find it." My final question to him was "What's good about this facility?" He told me that "You get a lot of machines & weights for not a lot of money." I shook his hand, thanked him, and wished him luck.
The problem wasn't Tony: The problem was the schmuck that hired him for that position. I'm sure Tony has ROCKSTAR potential (we all do) but it's obviously not in something that he has no passion for. ATTN: BOOM hiring department - "Hire Passionate Advocates of Fitness Who Love Coming to Work if You Want to Increase your Sales. Your $29.99/month ain't going to do it."
My second stop on this tour was at an EQUINOX about 2 blocks away. I went up some clean, well-lit steps to the 2nd floor. I walked in to see a juice bar with 2 workers, a boutique, and 2 front-desk people. "Jeremy" at the front-desk smiled, introduced himself, and asked "How can I help you today?" I advised him of my (BS) NYC Address and asked to see the facilities as I was thinking of joining. He went to get me a sales person but 1st asked if he could get me some water or coffee? "Uh, water would be great thank you." Jeremy informed me "All 3 of our membership people are with guests right now but you are free to walk around and I'll advise them that you are waiting." He then handed me a bottle of Poland Spring and returned to the front-desk. Now I'm not trying to sell anyone on EQUINOX (unless they hire me to do so) but the culture was obvious. I walked around the 2 floors only to find members working, sweating, & smiling in a much happier, cleaner, & safer environment. I even snuck a peak into the locker room and was surprised to see how well-maintained it was.
Back at the front desk I approached Jeremy. I asked "How long have you been here?" Jeremy informed me with great enthusiasm that he not only had been working here for over a year, but he has been a member for almost 5 years in this facility. I asked "What's so great about this facility?" He replied "Everyone here is very friendly, from the front desk people 'like me' to the trainers & membership department. Everyone says HELLO, the place is very clean, I know because I see how often they are wiping things down each day, but the best thing is that people love coming here." I looked him in the eye and said "Jeremy, if people love coming here as much as you love working here, then I can see how one enables the other!" He smiled and shook my hand. I told him I would be back. (I kinda felt bad, but I got over it!)
Clearly EQUINOX puts a much greater emphasis on WHO is representing their brand at this checkpoint. Bravo to them for that.
Tom Davin, Former CEO of Panda Express has a saying "The way you do ANYTHING is the way you do EVERYTHING." While we should never judge a book by it's cover, in reality we do. And Should!
How do YOU do ANYTHING?
Frank Pucher
CEO, Fitness 121 Personal Training
Fitness 121
5 Becker Farm Rd. Roseland, NJ 07068
Office: 973.535.1177
Email: Pucher121@aol.com
Web: www.Fitness121online.com
Named "Best Exercise Studio" 2010 & 2011 - New Jersey Monthly Magazine.
Friday, October 28, 2011
Outlive the Turkey Contest
“OUT LIVE THE TURKEY”
5-Week FREE Calorie Crushing Contest at Fitness 121
(November 25th – January 2nd )
$2000 Grand Prize!!
Did you know that the average person gains between 7 – 10 pounds during the holidays? This CANNOT BE YOU--YOU cannot afford to be AVERAGE this year! OUT-LIVE THE TURKEY!!
This holiday season Fitness 121 is creating an opportunity for YOU & YOUR FRIENDS to NOT BECOME A STATISTIC. You & Your TEAM can WIN $2000 cash just for being more active, more giving, and losing weight!!!
Do something positive to CREATE SUCCESS this holiday season!
Lose Weight!
Get Results!
Be Accountable for Your Actions!
Do Something Positive for Others!
*YOU DO NOT NEED TO BE A CLIENT AT FITNESS 121 TO PARTICIPATE*
SO WHAT IS THIS CONTEST ALL ABOUT? IT’S ABOUT POINTS!
100 Points for each (50 min) Personal Training Session or Personal Pilates at Fitness 121.
50 Points for each (30 min) Personal Training or Pilates Session at Fitness 121.
100 Points for Every Pound You Lose from WEIGH-IN TO WEIGH-OUT (between Nov. 21st – Jan. 2nd.)
10 Points for Every Can of Food that You Bring in for our HOLIDAY FOOD DRIVE for the Less Fortunate.
20 Points for Every Toy You Bring in for TOYS FOR TOTS.
30 Point for Every Coat You Bring in for COATS FOR KIDS.
BONUS POINTS
100 Bonus Points for any other organized running event that is at least 5K throughout entire contest.
1 Point for EVERY MINUTE of CARDIO COMPLETED at FITNESS 121 on YOUR OWN. (Before Session, After Session, or Non-Training Day). Ex: a 30 minute session on the Treadmill at Lunch time = 30 points!! x 4 TEAM Members = 120 TEAM POINTS!!!
COST TO ENTER
$100 per person/ $400 per Team
Teams of 4 will be formed (You can form your own, or we will assign you a Team.)
WHAT ARE THE RULES?
Registration Begins: Tuesday, Nov 1st and will Close on Friday, Nov 18th.
Turn in your complete EXERCISE/ACTIVITY log sheets weekly! We will provide you with the forms.
You are RESPONSIBLE FOR KEEPING TRACK OF YOUR POINTS AND HANDING THEM IN (Accountability to your TEAM!) Turning in points more than one week late will result in those points NOT COUNTING!
The HONOR CODE is in effect with this contest!
Each TEAM'S weekly #'s must be turned into Lori or Jeff each week!
We will chart your TEAM'S numbers on Fitness 121’s “Out Live The Turkey” board and move your forward as you collect points. Updates will also be posted on FACEBOOK during the contest!
We MUST have at least 5 TEAMS to run this contest! Sign-Up with your friends or co-workers..
Email Questions to: Fitness121@aol.com
Don’t miss this chance to GET HEALTHY and WIN CASH!
WINNING TEAM
$2000 in CASH!!!
Points will be calculated by Friday, January 6th
5-Week FREE Calorie Crushing Contest at Fitness 121
(November 25th – January 2nd )
$2000 Grand Prize!!
Did you know that the average person gains between 7 – 10 pounds during the holidays? This CANNOT BE YOU--YOU cannot afford to be AVERAGE this year! OUT-LIVE THE TURKEY!!
This holiday season Fitness 121 is creating an opportunity for YOU & YOUR FRIENDS to NOT BECOME A STATISTIC. You & Your TEAM can WIN $2000 cash just for being more active, more giving, and losing weight!!!
Do something positive to CREATE SUCCESS this holiday season!
Lose Weight!
Get Results!
Be Accountable for Your Actions!
Do Something Positive for Others!
*YOU DO NOT NEED TO BE A CLIENT AT FITNESS 121 TO PARTICIPATE*
SO WHAT IS THIS CONTEST ALL ABOUT? IT’S ABOUT POINTS!
100 Points for each (50 min) Personal Training Session or Personal Pilates at Fitness 121.
50 Points for each (30 min) Personal Training or Pilates Session at Fitness 121.
100 Points for Every Pound You Lose from WEIGH-IN TO WEIGH-OUT (between Nov. 21st – Jan. 2nd.)
10 Points for Every Can of Food that You Bring in for our HOLIDAY FOOD DRIVE for the Less Fortunate.
20 Points for Every Toy You Bring in for TOYS FOR TOTS.
30 Point for Every Coat You Bring in for COATS FOR KIDS.
BONUS POINTS
100 Bonus Points for any other organized running event that is at least 5K throughout entire contest.
1 Point for EVERY MINUTE of CARDIO COMPLETED at FITNESS 121 on YOUR OWN. (Before Session, After Session, or Non-Training Day). Ex: a 30 minute session on the Treadmill at Lunch time = 30 points!! x 4 TEAM Members = 120 TEAM POINTS!!!
COST TO ENTER
$100 per person/ $400 per Team
Teams of 4 will be formed (You can form your own, or we will assign you a Team.)
WHAT ARE THE RULES?
Registration Begins: Tuesday, Nov 1st and will Close on Friday, Nov 18th.
Turn in your complete EXERCISE/ACTIVITY log sheets weekly! We will provide you with the forms.
You are RESPONSIBLE FOR KEEPING TRACK OF YOUR POINTS AND HANDING THEM IN (Accountability to your TEAM!) Turning in points more than one week late will result in those points NOT COUNTING!
The HONOR CODE is in effect with this contest!
Each TEAM'S weekly #'s must be turned into Lori or Jeff each week!
We will chart your TEAM'S numbers on Fitness 121’s “Out Live The Turkey” board and move your forward as you collect points. Updates will also be posted on FACEBOOK during the contest!
We MUST have at least 5 TEAMS to run this contest! Sign-Up with your friends or co-workers..
Email Questions to: Fitness121@aol.com
Don’t miss this chance to GET HEALTHY and WIN CASH!
WINNING TEAM
$2000 in CASH!!!
Points will be calculated by Friday, January 6th
Sunday, September 18, 2011
Comeback 4.2
Day 1:
My bandages from last weeks bike (issue) are off and it was time to get my workout on.
I've got no Race, Event, or Goal on my Radar (yet) so I figured it was a good day to get back to basics.
Workout:
Bench 5x 10
Body Squats 5x 10
TRX Rows 5x 10
Deadlifts 5x 10
DB Curl to Press 5x 10
Physio Ball Pike 5x 10
Ankle Skips (Don't ask) 3x 20yds
Bench Dips 3x 15
-Felt pretty good. My left shoulder is feeling better but still asking (politely) for a trip to the doctor for a 2nd opinion. Apparently, my opinion that "It'll be fine" isn't convincing enough?
Frank Pucher
Fitness 121 Personal Training
My bandages from last weeks bike (issue) are off and it was time to get my workout on.
I've got no Race, Event, or Goal on my Radar (yet) so I figured it was a good day to get back to basics.
Workout:
Bench 5x 10
Body Squats 5x 10
TRX Rows 5x 10
Deadlifts 5x 10
DB Curl to Press 5x 10
Physio Ball Pike 5x 10
Ankle Skips (Don't ask) 3x 20yds
Bench Dips 3x 15
-Felt pretty good. My left shoulder is feeling better but still asking (politely) for a trip to the doctor for a 2nd opinion. Apparently, my opinion that "It'll be fine" isn't convincing enough?
Frank Pucher
Fitness 121 Personal Training
Sunday, September 11, 2011
An Assessment Opinion
An Assessment Opinion
Let's start with a blank slate:
Exercise is effective in helping people cope with STRESS. True or False?
- However, do we Assess and Evaluate a clients level of STRESS before beginning a Physical Exercise program?
Exercise can help people alleviate symptoms of DEPRESSION. True or False?
- Can someone please describe the Evaluation & Assessment you administer do measure or determine the client's degree of DEPRESSION?
Exercise works to improve someone's SELF-ESTEEM but we don't question or probe "How much do you not like yourself?"
We skip all these tests and train our clients. Yet, they get better in these areas. Why are we brainwashed that the Physical Aspects are any different?
The FMS is in my opinion NOT a good indicator of what exercises a client can, can not, or should be doing. No more than the COMBINE is accurate in determining a NFL prospects of a successful career. It's simply a TEST. (Again, just my opinion).
The other issue I have with FMS is that it's designed by a Physical Therapist for Physical Therapists. Somehow, (in an effort to be more like a Physical Therapist) Personal Trainers thought "I can do this too!" Enter 'Corrective Exercise'.
What is that? Corrective Exercise? If my client can't walk and I advise them to hold on to the treadmill while the belt is moving, can this be considered Corrective Exercise?
Is picking a 2lbs Med Ball off the floor Corrective?
What if the ball weighs 70lbs? Still Corrective?
When does it cease to be Corrective and now simply become EXERCISE?
All EXERCISE is Corrective if Program Design is Reasonable. Not ABSOLUTE, but Reasonable.
NEW RULES:
I propose the following changes. Corrective Exercise = Exercise.
Functional Training = Training.
Dynamic Warm-Up = Warm-Up.
Not as Sexy (I know) but still it works, and Results are what matter!
OK, I'm done. Time to get my own workout in.
After my Myofacial Release Work & Dynamic Warmup - I'll engage in a Metabolic Circuit including Functional Movements performed with Undulating Periodization. Of course I'll conclude with some Tabata Intervals before finishing with Active Isolated Stretching.
or
I could just go Train?
**Bonus Rant**
- I'm not saying to just hand a Set of Dumbbells to a client and have them start pushing and pulling. What I'm instead proposing is that PERSONAL Trainers actually PERSONALIZE the evaluation to the PERSON. If we use a template to evaluate; we only find what we are already looking for. Spend time with a client in an office (talking) or on a floor (sweating) and you'll learn so much more than any 'screen' can tell you!
Frank Pucher
Fitness 121 Personal Training
Named New Jersey's "Best Exercise Studio" by NJ Monthly Magazine.
Let's start with a blank slate:
Exercise is effective in helping people cope with STRESS. True or False?
- However, do we Assess and Evaluate a clients level of STRESS before beginning a Physical Exercise program?
Exercise can help people alleviate symptoms of DEPRESSION. True or False?
- Can someone please describe the Evaluation & Assessment you administer do measure or determine the client's degree of DEPRESSION?
Exercise works to improve someone's SELF-ESTEEM but we don't question or probe "How much do you not like yourself?"
We skip all these tests and train our clients. Yet, they get better in these areas. Why are we brainwashed that the Physical Aspects are any different?
The FMS is in my opinion NOT a good indicator of what exercises a client can, can not, or should be doing. No more than the COMBINE is accurate in determining a NFL prospects of a successful career. It's simply a TEST. (Again, just my opinion).
The other issue I have with FMS is that it's designed by a Physical Therapist for Physical Therapists. Somehow, (in an effort to be more like a Physical Therapist) Personal Trainers thought "I can do this too!" Enter 'Corrective Exercise'.
What is that? Corrective Exercise? If my client can't walk and I advise them to hold on to the treadmill while the belt is moving, can this be considered Corrective Exercise?
Is picking a 2lbs Med Ball off the floor Corrective?
What if the ball weighs 70lbs? Still Corrective?
When does it cease to be Corrective and now simply become EXERCISE?
All EXERCISE is Corrective if Program Design is Reasonable. Not ABSOLUTE, but Reasonable.
NEW RULES:
I propose the following changes. Corrective Exercise = Exercise.
Functional Training = Training.
Dynamic Warm-Up = Warm-Up.
Not as Sexy (I know) but still it works, and Results are what matter!
OK, I'm done. Time to get my own workout in.
After my Myofacial Release Work & Dynamic Warmup - I'll engage in a Metabolic Circuit including Functional Movements performed with Undulating Periodization. Of course I'll conclude with some Tabata Intervals before finishing with Active Isolated Stretching.
or
I could just go Train?
**Bonus Rant**
- I'm not saying to just hand a Set of Dumbbells to a client and have them start pushing and pulling. What I'm instead proposing is that PERSONAL Trainers actually PERSONALIZE the evaluation to the PERSON. If we use a template to evaluate; we only find what we are already looking for. Spend time with a client in an office (talking) or on a floor (sweating) and you'll learn so much more than any 'screen' can tell you!
Frank Pucher
Fitness 121 Personal Training
Named New Jersey's "Best Exercise Studio" by NJ Monthly Magazine.
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