So it has been awhile since I have sent out a blog here... but a lot of things have been happening.
First of all I have been writing on another blog while I follow and critique Bryan Kavanagh's Athlete Physique program. You can read that blog here at robcrenshaw.wordpress. As a personal trainer, I am constantly looking for new things that I can incorporate into pr grams for my clients. But I won't give something to my clients that I haven't tried myself or that I know for sure works. Besides, it is kinda nice that I don't have to create my own program for the next few weeks.
Second, I have decided to move to California. 3 weeks from today, I will be loading up the car, getting in pointing it west and going. I am excited to be next to my son during his last few years in high school into his college years.
Third, because I will be moving, I wanted to make sure that I did one last thing to help out who I could before I left. Because of this, I am offering a few thing:
A - If you want a program designed specifically for you, drop me an email at robcrenshaw@hotmail.com with Fitness Program in the subject line.
B - I have also decided to build my organization with AdvoCare and I am looking for people who fall into the following 4 categories.
1) Those who want to purchase great products that will help them control their weight, increase their energy and mental focus, and/or increase their performance in the gym or on the field/court. Visit my AdvoCare page at www.advocare.com/05032476 to shop for products you would like. If you want a recommendation about products that would be best for you, email me at robcrenshaw@hotmail.com.
2) Those who would like to purchase these products at a discount by becoming a member. Go to www.advocare.com/05032476 and click on "Become a Distributor" to get 20% discount on your products.
3) Those who would like a discount as well as share the products with their friends and family and make some extra money while doing so. Go to www.advocare.com/05032476 and click on "Become a Distributor" to get 20% discount on your products. If you want to know how you could get up to a 40% discount please email me at robcrenshaw@hotmail.com with "Advocare question" in the subject line.
4) Someone who wants to develop an organization where you help people grow personally, financially, and spiritually by improving yours and their health. If you are driven to help as many people as you can, email me with "Advocare Advisor Request" in the subject line.
Please act NOW!
AS always, if you have any questions about anything fitness related, feel free to post them here or email me.
Make it a great day!
Rob Crenshaw
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Monday, August 10, 2009
Tuesday, February 17, 2009
Workout for Wednesday, 2/17/09
Ok, today's workout was a last second deal that I had to rush as I didn't get motivated to do it until the last second. It was last second because when I decided to do it, I had just enough time to get to the gym to have an hour workout in before my first client session started. Time always seems to go faster the closer it gets to a deadline and that is what happened today.
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Workout for Monday, 2/16/09
Ok, once again I am a day behind posting my workout. My apologies.
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Thursday, February 12, 2009
Workout for Thursday, 2/12/09
Ok,now that I posted yesterday's workout, I realized that I didn't post Tuesday's workout either. I will get to that next... maybe not tonight because I have a few more things on my list before reading time and then bed.
Today's workout is all about the shoulders. Only one exercise focuses on something other than the shoulders and another focus on the abs but brings in shoulder stability. Still used complexes to keep rest to a minimum, but also incorporated a rest period in one of the complexes... you will see why.
It is good to focus on the shoulder joint and strengthen all angles because there are so many different muscles involved in the stabilization of the shoulder joint.
So here is the workout I did today...
First complex:
3 rounds, do not put bar down between exercises, but rest 1 min between rounds.
Hang Cleans - 8 reps
Push-press - 8 reps
Shoulder press - 8 reps
Second complex:
Three rounds of:
Upright Rows - 12 reps
Face Pulls - 10 reps
Hanging leg raise - 10 reps
Third complex:
DB Shoulder Matrix - 8 reps of front delt raise, side raise, bent over rear delt raise, upright rows, and finish with 10 reps alternating shoulder press (using same DB's without putting them down)
Cable Wood Chops - 15 reps both sides
Finishing exercise:
Shrugs - 3 sets of 8 reps.
If you don't want big traps, then skip this exercise.
Your shoulders will feel this one when you are done. But you will feel like you are standing more upright as you will focus on keeping your shoulders pulled back.
Enjoy and hope that you don't have to give anyone a high five when you are done.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Today's workout is all about the shoulders. Only one exercise focuses on something other than the shoulders and another focus on the abs but brings in shoulder stability. Still used complexes to keep rest to a minimum, but also incorporated a rest period in one of the complexes... you will see why.
It is good to focus on the shoulder joint and strengthen all angles because there are so many different muscles involved in the stabilization of the shoulder joint.
So here is the workout I did today...
First complex:
3 rounds, do not put bar down between exercises, but rest 1 min between rounds.
Hang Cleans - 8 reps
Push-press - 8 reps
Shoulder press - 8 reps
Second complex:
Three rounds of:
Upright Rows - 12 reps
Face Pulls - 10 reps
Hanging leg raise - 10 reps
Third complex:
DB Shoulder Matrix - 8 reps of front delt raise, side raise, bent over rear delt raise, upright rows, and finish with 10 reps alternating shoulder press (using same DB's without putting them down)
Cable Wood Chops - 15 reps both sides
Finishing exercise:
Shrugs - 3 sets of 8 reps.
If you don't want big traps, then skip this exercise.
Your shoulders will feel this one when you are done. But you will feel like you are standing more upright as you will focus on keeping your shoulders pulled back.
Enjoy and hope that you don't have to give anyone a high five when you are done.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Workout for Wednesday, 2/11/09
How is everyone doing today? I am writing this a day late, I have been doing so many different things that sometimes I put some other things off for a day. Its normal, I know so today there will be two posts, yesterday's workout and then the following today will be today's workout. Both were great workouts. As always feel free to comment about your experience with the workouts, or any questions.
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
Tuesday, January 27, 2009
Workout for Tuesday, 1/27/09
So I decided to start posting my workouts. I have seen great results from them myself. Enjoy!
3 rounds of:
Smith Machine Split Squats - 8 reps
Jump Squats - 15 reps
Mountain Climbers - 10 reps each foot
Fitball Rollouts - 10 reps
3 rounds of:
DB single leg squats - 8 reps each leg
Jump Split Squats - 10 reps each leg
Spiderman Push-ups - 8 reps each side
Hanging leg raise - 10 reps (straight legs)
3 rounds of:
Deadlift - 8 reps
DB Step up on bench - 8 each side
Cable Stability pushout - 12 each side
DB curls on balance board - 8 reps together
3 rounds of:
Seated calf raises - 15 reps
Standing calf raises - 15 reps
This was a great workout and my legs were full by the end, great sweat as well. This workout is for boosting my metabolism, getting my power and endurance ready for soccer, and for building muscle (for looks.)
Let me know if you have any questions.
Make it a great day!
The Fitness Buff!
3 rounds of:
Smith Machine Split Squats - 8 reps
Jump Squats - 15 reps
Mountain Climbers - 10 reps each foot
Fitball Rollouts - 10 reps
3 rounds of:
DB single leg squats - 8 reps each leg
Jump Split Squats - 10 reps each leg
Spiderman Push-ups - 8 reps each side
Hanging leg raise - 10 reps (straight legs)
3 rounds of:
Deadlift - 8 reps
DB Step up on bench - 8 each side
Cable Stability pushout - 12 each side
DB curls on balance board - 8 reps together
3 rounds of:
Seated calf raises - 15 reps
Standing calf raises - 15 reps
This was a great workout and my legs were full by the end, great sweat as well. This workout is for boosting my metabolism, getting my power and endurance ready for soccer, and for building muscle (for looks.)
Let me know if you have any questions.
Make it a great day!
The Fitness Buff!
Friday, January 2, 2009
Workout meals...
I would like to see what everyone likes to eat/drink for their work outs. Please post a reply to this blog with the foods or drinks you use for pre-, during, and post- workouts and then also post what your primary goal for working out is, such as fat loss, muscle gain, improved general fitness etc... I think it will be interesting to see...
Sunday, November 16, 2008
DID YOU KNOW…?
THE AVERAGE WEIGHT GAIN BETWEEN THANKSGIVING AND NEW YEARS IS 7 - 10 POUNDS!
COME LEARN HOW TO KEEP THE AVERAGE WEIGHT GAIN FROM HAPPENING TO YOU!
10:00am Saturday, November 22nd
The “Fitness Buff” Rob Crenshaw, NSCA-CPT will be holding a 1 hour seminar to provide tips on how to keep off the extra weight and still enjoy all the parties and meals.
How to Avoid the “Traditional” Holiday Weight Gain
Did you know that the average person gains 7-10 pounds between Thanksgiving and New Years? With all the parties, food, and shorter days it is easy to let things go and let out the belt a bit.
Come find out easy tips you can do that will help you not only keep from gaining weight, but even keep losing the body fat all while enjoying all the festivities the Holiday Season brings!
Join me at 10:00 a.m. Saturday, November 22nd, 2008 at The Medical Associates’ Crossings building at the corner of Silver Spring Drive and Creekwood Crossing. Members of Snap Fitness get free entry with membership card, and it is only $5 for non-members.
THE AVERAGE WEIGHT GAIN BETWEEN THANKSGIVING AND NEW YEARS IS 7 - 10 POUNDS!
COME LEARN HOW TO KEEP THE AVERAGE WEIGHT GAIN FROM HAPPENING TO YOU!
10:00am Saturday, November 22nd
The “Fitness Buff” Rob Crenshaw, NSCA-CPT will be holding a 1 hour seminar to provide tips on how to keep off the extra weight and still enjoy all the parties and meals.
How to Avoid the “Traditional” Holiday Weight Gain
Did you know that the average person gains 7-10 pounds between Thanksgiving and New Years? With all the parties, food, and shorter days it is easy to let things go and let out the belt a bit.
Come find out easy tips you can do that will help you not only keep from gaining weight, but even keep losing the body fat all while enjoying all the festivities the Holiday Season brings!
Join me at 10:00 a.m. Saturday, November 22nd, 2008 at The Medical Associates’ Crossings building at the corner of Silver Spring Drive and Creekwood Crossing. Members of Snap Fitness get free entry with membership card, and it is only $5 for non-members.
Friday, November 7, 2008
Gratefulness in Times of Not so Good
This is just a reminder, which we all need especially me, about the challenge of being thankful 1000 times before Thanksgiving. How are you doing?
We all have experienced bad times in our lives. Some were far more negative than others and some just seemed really bad in the moment. I have had two different areas in my life where I have had negative experiences. When I focus on either one of these situations, I get really down, or upset, or any other negative emotion. I then recently found out that I have a friend who was diagnosed with a fatal disease. I realized two things when I heard about this horrible thing. First, my problems were nowhere near as bad as this one. And Second, even though mine are no where near as bad, when I focused on them, they still caused real strong negative emotions.
So my choices were two. One is to focus on my friends health, which also causes negative emotions, but keeps my thoughts off of my own issues. The other one is to look at the issues in my life that are causing negative emotion, look them right in the eye and find what ever positive I could find. Sometimes it is like trying to find Waldo, but eventually you will find one. And when you find one and focus on that one, another one appears, and then another and then another. Then all of the sudden these issues that always caused negative thoughts and emotions are now barely even there and you have positive thought. Be grateful for every positive you can find, and more will come.
"Ok, Fitness Buff, what does this have to do with fitness?"
Fitness isn't just physical. You need to work in all of the physical, mental, emotional, and spiritual aspects of fitness to get the best results. This challenge will help improve 3 of these 4 and can be applied to the fourth.
We all have experienced bad times in our lives. Some were far more negative than others and some just seemed really bad in the moment. I have had two different areas in my life where I have had negative experiences. When I focus on either one of these situations, I get really down, or upset, or any other negative emotion. I then recently found out that I have a friend who was diagnosed with a fatal disease. I realized two things when I heard about this horrible thing. First, my problems were nowhere near as bad as this one. And Second, even though mine are no where near as bad, when I focused on them, they still caused real strong negative emotions.
So my choices were two. One is to focus on my friends health, which also causes negative emotions, but keeps my thoughts off of my own issues. The other one is to look at the issues in my life that are causing negative emotion, look them right in the eye and find what ever positive I could find. Sometimes it is like trying to find Waldo, but eventually you will find one. And when you find one and focus on that one, another one appears, and then another and then another. Then all of the sudden these issues that always caused negative thoughts and emotions are now barely even there and you have positive thought. Be grateful for every positive you can find, and more will come.
"Ok, Fitness Buff, what does this have to do with fitness?"
Fitness isn't just physical. You need to work in all of the physical, mental, emotional, and spiritual aspects of fitness to get the best results. This challenge will help improve 3 of these 4 and can be applied to the fourth.
Monday, October 27, 2008
My good friend's No Excuse Weight Loss program
My good friend that I have known for almost 2 decades is living in his fitness studio, sleeping only 7 hours, using only 4 items to cook food, and only working out a limited time each day to show that anyone can reduce their body fat with any schedule or circumstance. Check it out and follow his blog and witness his transformation, his workouts, and his nutrition on his live web cam, his daily pictures or videos.
I know this is helping me continue to strive for my goals each day.
No Excuses... www.noexcusesfatloss.com
Check it out now!
Make it a great day!!!
The Fitness Buff!
I know this is helping me continue to strive for my goals each day.
No Excuses... www.noexcusesfatloss.com
Check it out now!
Make it a great day!!!
The Fitness Buff!
Sunday, October 26, 2008
My Featured Interview by The You Can Fly Coach
I wanted to share with everyone this great interview that Nicole Isler, The You Can Fly Coach conducted with me. You can visit her website at www.youcanflycoaching.com to find out more about this amazing coach. I have personally seen people transform right in front of my eyes because of the insights that Nicole shared. Enjoy!
Click here to hear the interview!
Make it a great day!
The Fitness Buff
Click here to hear the interview!
Make it a great day!
The Fitness Buff
Wednesday, October 22, 2008
Where are you going?
Have you ever went out, got in your car, started driving without even knowing where you are going? More than likely, you wouldn't get into your car and start driving without a destination. Of course, if you are like me, you may have one place in mind and end up driving towards another because one reason or the other, especially if they are in a similar direction. Both of these examples, actually, apply to fitness as well.
Most people that I talk with have a general idea of what they want to accomplish from their efforts in the gym. "I want to lose weight." That is great, and by all means, I hope you do. But saying that is like saying, "I am going to drive to California." Great! Get in your car, head west, and you have a 50% chance of hitting somewhere in California. Now if you define your destination as Los Angeles, then you know that at certain crossroads, you will have to turn to get you there. The same applies to weight control. Just losing weight is like driving to California, but losing 15 pounds is like driving to LA. Now, getting even more specific, let’s say you want to go to a certain road, or even a specific address in LA. That would be the same as saying, “I want to lose 15 pounds, 10% body fat, and 5 inches around my waist.” Taking this one step farther, you can get even more specific. “I want to go to room 415, on the fourth floor of the building at 1122 Fitness Way, Fit Town, USA and get there on Friday afternoon.” That would be the same as saying, “I want to lose 15 pounds, 10% body fat, 5 inches around my waist, have nice toned firm legs, a little definition in my arms, and a flat firm midsection by my daughter’s wedding.”
All the above options are great and will get you going in the right direction. What do most people do when they want to make a cross country journey? They map it out. They do this by themselves with a huge atlas, call AAA for directions, or go on to the many navigation websites available. And again, the more specific you get the better end result you will have. If you ask for a map to California, the result will probably take you to the capitol city. Then if you narrow it a bit, it will take you to the City Hall of LA. But if you get real specific, then it will take you right to where you want to go. Following the map will get you where you want to go. Granted, there are those few that will just get in and drive and enjoy the adventure, no matter how long it takes them.
The same works for fitness goals. Depending on how specific you want to get, you will need to determine how you will attain them. Most people will go to a gym or buy fitness DVDs and start doing something, cardio or weight training. This is not a bad thing, but it equates to getting in your car without a map and heading in the direction that you think is correct. The next step up from this are those that look at general fitness tips offered in popular magazines. Again, this isn't bad and I use a lot of exercises I see in magazines myself and for my clients. The problem is that they come off as the end all to your fitness goal and not just as a part of the whole picture. And if not used correctly, they may take you way off course. This would be like someone telling you to take Interstate 80 to get to LA. It is in the right direction, but won't exactly get you where you want to go.
I personally have experienced this first hand. For a few years now, I have had a general concept of what I wanted to accomplish by working out. I wanted to be in shape, be able to play soccer, and be able to show my clients what I needed to in order to help them the best I could. But I didn’t have a specific goal in mind. Just recently, I have decided to enter into a competition. I am not sure if it will be a body building, fitness model, or muscle model competition as I have to look at all of my options about events and dates. Right now, I am at the travel agent saying I want to go on vacation sometime between this date and that date. Since I have decided to do this, I have had a more specific idea of what I want to accomplish and I have changed my routines considerably. I do feel more energetic about my workouts as I have a goal in mind and have already seen results.
The people that get the best results and actually end up at their fitness goals are the ones that map out their route. If you don't know how this is done, you can hire a trainer to do it for you. You still have to drive the car, but the trainer can be your GPS Navigational System on board with you the whole way. When you encounter a flat tire or road construction, the trainer will give you the best way to fix the tire or best route to get around the delay. The other thing a trainer can do is give you different tools to use along the way. In a trip from the Mid-west to California, you will encounter really really flat land, rolling hills, and steep mountains. In your journey along your fitness goals, you will encounter rapid weight loss, no weight loss, and every other fluctuation along the way. The trainer will be there to change up your routine so that you aren't trying to use a high gear to get up a steep incline. A trainer will keep you headed towards your goal and not let you get side tracked.
Meet with a trainer today and they will help you define your goals, lay out a map to follow to your goals, and give you tools along the way to overcome any obstacles you may face. The more specific you can be about your goals, the easier it will be know; what route to use, if you are staying on that track, and how to determine your results along the way.
You can contact me at robcrenshaw@hotmail.com, please put Fitness Question or Fitness Buff in the subject line.
Most people that I talk with have a general idea of what they want to accomplish from their efforts in the gym. "I want to lose weight." That is great, and by all means, I hope you do. But saying that is like saying, "I am going to drive to California." Great! Get in your car, head west, and you have a 50% chance of hitting somewhere in California. Now if you define your destination as Los Angeles, then you know that at certain crossroads, you will have to turn to get you there. The same applies to weight control. Just losing weight is like driving to California, but losing 15 pounds is like driving to LA. Now, getting even more specific, let’s say you want to go to a certain road, or even a specific address in LA. That would be the same as saying, “I want to lose 15 pounds, 10% body fat, and 5 inches around my waist.” Taking this one step farther, you can get even more specific. “I want to go to room 415, on the fourth floor of the building at 1122 Fitness Way, Fit Town, USA and get there on Friday afternoon.” That would be the same as saying, “I want to lose 15 pounds, 10% body fat, 5 inches around my waist, have nice toned firm legs, a little definition in my arms, and a flat firm midsection by my daughter’s wedding.”
All the above options are great and will get you going in the right direction. What do most people do when they want to make a cross country journey? They map it out. They do this by themselves with a huge atlas, call AAA for directions, or go on to the many navigation websites available. And again, the more specific you get the better end result you will have. If you ask for a map to California, the result will probably take you to the capitol city. Then if you narrow it a bit, it will take you to the City Hall of LA. But if you get real specific, then it will take you right to where you want to go. Following the map will get you where you want to go. Granted, there are those few that will just get in and drive and enjoy the adventure, no matter how long it takes them.
The same works for fitness goals. Depending on how specific you want to get, you will need to determine how you will attain them. Most people will go to a gym or buy fitness DVDs and start doing something, cardio or weight training. This is not a bad thing, but it equates to getting in your car without a map and heading in the direction that you think is correct. The next step up from this are those that look at general fitness tips offered in popular magazines. Again, this isn't bad and I use a lot of exercises I see in magazines myself and for my clients. The problem is that they come off as the end all to your fitness goal and not just as a part of the whole picture. And if not used correctly, they may take you way off course. This would be like someone telling you to take Interstate 80 to get to LA. It is in the right direction, but won't exactly get you where you want to go.
I personally have experienced this first hand. For a few years now, I have had a general concept of what I wanted to accomplish by working out. I wanted to be in shape, be able to play soccer, and be able to show my clients what I needed to in order to help them the best I could. But I didn’t have a specific goal in mind. Just recently, I have decided to enter into a competition. I am not sure if it will be a body building, fitness model, or muscle model competition as I have to look at all of my options about events and dates. Right now, I am at the travel agent saying I want to go on vacation sometime between this date and that date. Since I have decided to do this, I have had a more specific idea of what I want to accomplish and I have changed my routines considerably. I do feel more energetic about my workouts as I have a goal in mind and have already seen results.
The people that get the best results and actually end up at their fitness goals are the ones that map out their route. If you don't know how this is done, you can hire a trainer to do it for you. You still have to drive the car, but the trainer can be your GPS Navigational System on board with you the whole way. When you encounter a flat tire or road construction, the trainer will give you the best way to fix the tire or best route to get around the delay. The other thing a trainer can do is give you different tools to use along the way. In a trip from the Mid-west to California, you will encounter really really flat land, rolling hills, and steep mountains. In your journey along your fitness goals, you will encounter rapid weight loss, no weight loss, and every other fluctuation along the way. The trainer will be there to change up your routine so that you aren't trying to use a high gear to get up a steep incline. A trainer will keep you headed towards your goal and not let you get side tracked.
Meet with a trainer today and they will help you define your goals, lay out a map to follow to your goals, and give you tools along the way to overcome any obstacles you may face. The more specific you can be about your goals, the easier it will be know; what route to use, if you are staying on that track, and how to determine your results along the way.
You can contact me at robcrenshaw@hotmail.com, please put Fitness Question or Fitness Buff in the subject line.
Monday, September 22, 2008
What's so functional about that?
Everyone has seen someone standing on a BOSU ball doing dumb bell curls in the name of functional training. But is this true functional training? The answer, that is so often the answer for many things in personal training is, it depends. (Don't you feel satisfied now?)
Although this does increase your awareness of how your body moves and where it is in space, or what we like to call proprioception, it doesn't necessarily mean that it is functional. In order for an exercise to be functional, it must train the body to move in the most efficient manner to accomplish a normal task. For instance; a new mom bending over the railing of a crib to pick up a new born baby or a construction worker lifting a large sack of concrete mix from the ground to the mixer.
The body is made to do one or a combination of 4 different types of movement: Locomotion, elevation, pushing or pulling, and twisting. Every movement that you do during your day is made up of one or more of these movements. If you break each movement down to its basics and then training that specific movement in a similar manner, you will improve the efficiency of your body helping you do more with less effort and avoiding more injuries.
Remember, just because an exercise looks harder does not make it more functional. So in the case of someone doing dumb bell curls on a BOSU ball, unless they are standing on an unstable surface pulling things up in a curling manner, this exercise is not the best "functional" exercise.
Although this does increase your awareness of how your body moves and where it is in space, or what we like to call proprioception, it doesn't necessarily mean that it is functional. In order for an exercise to be functional, it must train the body to move in the most efficient manner to accomplish a normal task. For instance; a new mom bending over the railing of a crib to pick up a new born baby or a construction worker lifting a large sack of concrete mix from the ground to the mixer.
The body is made to do one or a combination of 4 different types of movement: Locomotion, elevation, pushing or pulling, and twisting. Every movement that you do during your day is made up of one or more of these movements. If you break each movement down to its basics and then training that specific movement in a similar manner, you will improve the efficiency of your body helping you do more with less effort and avoiding more injuries.
Remember, just because an exercise looks harder does not make it more functional. So in the case of someone doing dumb bell curls on a BOSU ball, unless they are standing on an unstable surface pulling things up in a curling manner, this exercise is not the best "functional" exercise.
Thursday, August 14, 2008
Be Careful Who You Believe
"Bottom line - if you don’t want to eat breakfast - don't do it. Have some water, coffee and off you go."
That was from an trainer on an online trainer forum, a trainer who is supposed to help his clients live a healthy life. Now, everyone has their ideas on what exercises are the best for any given goal and usually everyone is right based on different reasons and usually with an “it depends” clarification. But when it comes to nutrition and diet, the science and chemistry behind it is fairly simple and straight forward. I know this because I read and research about it most of my free time and I have clients who have improved their lives based on what I know. Now, if this trainer had said "If you don't care about your health or losing body fat..." somewhere around the above statement, I would totally be in 100% agreement. But he didn't. Instead, he based it on the assumption that "cavemen" had to go out and fish or hunt for their breakfast, therefore, forgoing breakfast. I am not a historian, but I would guess the cavemen were hungry when they woke up so they started keeping food near by to eat when they woke up. Then this trainer even went as far as saying that this whole motivating factor behind pushing us to eat breakfast "is a concoction of all cereal and food companies forcing us to eat more and more." Two reasons that aren't based on any science at all.
Believe what you want to believe, but when it comes to finding information out; be sure that the information is credible. I have had many clients who were not eating breakfast when they started with me only to find that their energy increased throughout the day and started losing fat faster only after they started eating breakfast on a daily basis. If you want a bottom line, then here you go; eat early, eat often, and lose the fat!
You want to make sure you eat as soon as you can when you wake up. Then eat every 3 to 4 hours throughout the day with small portions. All of your meals ideally should include equal amounts of protein and carbs with a little bit of fat. Just make sure that you are getting the good carbs and the good fats. As always, there are exceptions and you should consult a registered dietitian if you have any questions.
If you have any questions about this, please feel free to contact me.
Rob Crenshaw, The Fitness Buff
That was from an trainer on an online trainer forum, a trainer who is supposed to help his clients live a healthy life. Now, everyone has their ideas on what exercises are the best for any given goal and usually everyone is right based on different reasons and usually with an “it depends” clarification. But when it comes to nutrition and diet, the science and chemistry behind it is fairly simple and straight forward. I know this because I read and research about it most of my free time and I have clients who have improved their lives based on what I know. Now, if this trainer had said "If you don't care about your health or losing body fat..." somewhere around the above statement, I would totally be in 100% agreement. But he didn't. Instead, he based it on the assumption that "cavemen" had to go out and fish or hunt for their breakfast, therefore, forgoing breakfast. I am not a historian, but I would guess the cavemen were hungry when they woke up so they started keeping food near by to eat when they woke up. Then this trainer even went as far as saying that this whole motivating factor behind pushing us to eat breakfast "is a concoction of all cereal and food companies forcing us to eat more and more." Two reasons that aren't based on any science at all.
Believe what you want to believe, but when it comes to finding information out; be sure that the information is credible. I have had many clients who were not eating breakfast when they started with me only to find that their energy increased throughout the day and started losing fat faster only after they started eating breakfast on a daily basis. If you want a bottom line, then here you go; eat early, eat often, and lose the fat!
You want to make sure you eat as soon as you can when you wake up. Then eat every 3 to 4 hours throughout the day with small portions. All of your meals ideally should include equal amounts of protein and carbs with a little bit of fat. Just make sure that you are getting the good carbs and the good fats. As always, there are exceptions and you should consult a registered dietitian if you have any questions.
If you have any questions about this, please feel free to contact me.
Rob Crenshaw, The Fitness Buff
Sunday, June 29, 2008
WOMEN WALKING THE PATH OF ENLIGHTENMENT AT LAPHAM PEAK
"Enlightenment isn't a goal, it's not a destination, it's the by-product of walking the path itself, rather it's the journey."
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Wednesday, June 25, 2008
Intro to The Fitness Buff
Confused about all the fitness trends and new gizmo's that are out there? Submit a question to The Fitness Buff and he will smooth out any rough edges and clear things up for you. The Fitness Buff takes people from an image they can't stand to see in the mirror to one that they can't wait to capture on film!
There are many tools The Fitness Buff uses to smooth your rough edges into the smooth look that you are dreaming to achieve. If you have been on yo-yo diets, tried all the fitness fads, or you're just plain new to this whole "workout" thing, then Rob has what it takes to get you where you want to go through fun and innovative workouts and resources.
There are many tools The Fitness Buff uses to smooth your rough edges into the smooth look that you are dreaming to achieve. If you have been on yo-yo diets, tried all the fitness fads, or you're just plain new to this whole "workout" thing, then Rob has what it takes to get you where you want to go through fun and innovative workouts and resources.
Subscribe to:
Posts (Atom)
