Monday, December 19, 2011
What's Most Important
I had a client come in. Wanted to get fit, and also use my coaching to help her with her anxiety. She's tried everything. She performs classical music and the amount of stress and pressure of performing and auditioning and competing at a high level were wearing on her and she felt something physical would help her fight this, along with building confidence, and work out some stress.
She told me she felt she needed a hardcore teacher. A bad ass who was in her face screaming. That's what she needed. Tough love. I asked her why she felt this way? She said her teachers tell her that's what she needs, that's already what she's used to, and its the only way to get good performances out of her. I asked her who told her that? Her teachers. I saw where all this anxiety was now coming from. I told her that's not the type of coach I was, and that's not what she needed.
I handed her a stick. I told her to hold on to it. Then I tried to rip it out of her hand aggressively. Every time I did, she braced and clenched. Even when I pretended to grab it, and feinted, she still clenched. When I came at her slowly, more politely, more respectfully, she relaxed and allowed me to move her around with the stick. I told her when people come at her this hard way, that's her natural reaction. Freeze, clench, stress, and react also aggressively. When I came at her respectfully and controlled, she allowed me to move her, we created a mutual bond of trust. I told her then that people will come at her in life this way, but she is also coming at herself this way as well, she is coming at herself without respect, impolitely, aggressively. She needed to be easier on herself.
I asked her what's the most important thing she needs to learn from this? What's the first thing she needs to learn? What does she need to get out of today?
She gave me varied answers. From relaxation and breathing, to learning how to exercise on her own, to maybe some martial arts moves as well. She thought martial arts seemed like a good form of exercise, that it may help her.
I told her all those things were important, but to me the most important thing is learning how to get up.
I told her to lie on the ground, and asked her if she knew how to get up without having someone kick her in the face? She realized she had no idea. The simplest thing, the thing taken most for granted.
I then demonstrated a way to get up without taking any damage.
I asked if she knew what I just showed her? She said I showed her how to get up.
I said no, I showed you how to rise against duress. Duress of any kind. Physical or mental or situational.
I showed her the same move again, this time holding weight. There was only one way to get up against direct pressure.
Performance training to me is all about being able to get up, rise to the occasion, or keep picking yourself back up, against any stress, pressure, or attack. Whether it be mental, physical, emotional, financial, spiritual.
I told her she would perform as she trained. If I screamed at her, she would just be good at taking orders. And then out there, she would only be good as the orders I gave her. She would be the best example of a cog on a ship. Not the captain of the ship. It's not about taking orders, its about mastering yourself. To master yourself, you need to learn to rise against any adversity.
Get up.
About the Author:
Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.
Friday, December 16, 2011
Thursday, December 15, 2011
Wednesday, December 14, 2011
Tuesday, December 13, 2011
Joshua's Review
"I have been working out with Sam for nearly two years, and I can't imagine ever needing another trainer. I was seeking a new trainer after a few years of being a gym rat, pointlessly lifting weights that built up the look I was going for - but after only one workout with Sam I realized how totally out of shape I was"...Read More!
Monday, December 12, 2011
Friday, December 9, 2011
Indian Club Training
I was fortunate enough to spend a day and train with one of the only American experts of Indian Clubs, Army Maguire. Not only can he bend nails and rip decks of cards into quarters, he is also one of the few true practioners of catch wrestling.
You can find out more about Army at his website:
http://www.agelesstrength.com/
Thursday, December 8, 2011
Nicole's Review
Sam makes a workout fun and it doesn't feel like a workout! His kickboxing techniques will get you into shape and sweating within 15 minutes!...Read More!
Tuesday, December 6, 2011
Sunday, December 4, 2011
Some Old Successes
Cesar lost over 80lbs in a year and is now finally participating in a lot of outdoor healthy activities he would have never done before. Hiking for instance.
Size Of The Heart
Exercise Won't Make You Thin?
http://www.time.com/time/magazine/article/0,9171,1914974,00.html
I am reminded of going to the gym and seeing people work out for an hour of cardio, then go to the food court and eat 3 meals.
I am reminded of going to the gym and seeing people work out for an hour of cardio, then go to the food court and eat 3 meals.
Self Image
Have a positive self image of yourself. If you see yourself as 5'5 and 125lbs, even a weight gain of a few pounds goes against your self image and you will do things automatically to correct it because that is not how you see yourself. If your self image of yourself is 5'5 and 167 and you are 5'5 and 167 it will be hard and unrealistic to make any changes and people will relapse to their old ways to get back to the way they see themselves. If you get down to 140 but you still see yourself as 167, you will automatically do things to get back to that state of equilibrium.
Fatigue
Before you skip working out because you are tired, analyze your fatigue to determine if you are simply fooling yourself. If you studied hard all day or slaved away at a desk at work, the fatigue you feel though real, isn't muscle fatigue.
It's stress, so a good work out is exactly what you need. However if your job had you hauling giant stones up a hill all day - that is real muscle fatigue and you should probably take a day off from working out (and spend some time looking for a new career). Your body often lies to you because it loves your sofa. Always listen to your body's complaints with a critical ear.
It's stress, so a good work out is exactly what you need. However if your job had you hauling giant stones up a hill all day - that is real muscle fatigue and you should probably take a day off from working out (and spend some time looking for a new career). Your body often lies to you because it loves your sofa. Always listen to your body's complaints with a critical ear.
Getting Bigger Over Time
Some people think it's age that make us gain weight. Well kind of...
For most of us we get bigger with age because of this simple principle:
We were more active when we were younger (moved around more, played sports, other physical activities, play time, etc) and so we ate accordingly to the amount of energy we spent up.
Over time we started spending less energy throughout the day though we may think we spend more because of mental exhaustion but its highly unlikely. Yet we maintain the same amount of food that we intake if not more so, yet our energy demands have lessened. So we get bigger.
Somehow people have wishful thinking, somehow because I just put on this weight over time or randomly, somehow it will go away on its own.
You changed your lifestyle once, to gain the weight. It's impossible to think you can lose the weight without the same sort of lifestyle change in reverse. You say you can't change your lifestyle yet every year you do change your lifestyle by eating more and more unhealthy foods. If you can do go that way, with discipline you can also change it for the better.
For most of us we get bigger with age because of this simple principle:
We were more active when we were younger (moved around more, played sports, other physical activities, play time, etc) and so we ate accordingly to the amount of energy we spent up.
Over time we started spending less energy throughout the day though we may think we spend more because of mental exhaustion but its highly unlikely. Yet we maintain the same amount of food that we intake if not more so, yet our energy demands have lessened. So we get bigger.
Somehow people have wishful thinking, somehow because I just put on this weight over time or randomly, somehow it will go away on its own.
You changed your lifestyle once, to gain the weight. It's impossible to think you can lose the weight without the same sort of lifestyle change in reverse. You say you can't change your lifestyle yet every year you do change your lifestyle by eating more and more unhealthy foods. If you can do go that way, with discipline you can also change it for the better.
Natural Foods
A lot of people think natural foods just means food that is free range, or no pesticides, or grown eco-friendly but not so!
There is nothing natural about most farm animals and crops. Even without use of hormones on animals, most domestic animals would not last more than a day in the wild. They have been altered through domestication and genetic engineering through breeding to be nothing like their wild counterparts. You go back a thousand years and you will see nothing that looks anywhere near a chicken or a cow or even a pig. They took the animals, found the fattest ones, the dumbest ones, the ones with the poorest eyesights and bred them over and over. Good examples are sheep which are nearly blind and have no defenses to turkeys who without the intervention of the farmer would most likely die if left on their own.
We eat the weakest and least healthy animals, and if on top of that they have been pumped full of hormones and then later added with other chemicals, it just becomes all that worse.
Same with vegetation. Even if something like corn or oranges or bananas. Without the intervention of farmers and someone actually planting seeds, these sorts of vegetation would die on their own. Add to this refining and processing and preservatives and pesticides and you get the picture. A lot of grain we get never even get to germinate or go through the whole growing process, same with unripened picked fruits and veggies.
Now I am not saying you should take these foods out of your diet. To be honest I cannot live without Spam every once in a while and that is the most processed of all foods! But spice up your diet every once in a while with wild picked vegetation, nuts are still grown wild, so are mushrooms, and wild caught fish, regional foods, and there are many more.
There is nothing natural about most farm animals and crops. Even without use of hormones on animals, most domestic animals would not last more than a day in the wild. They have been altered through domestication and genetic engineering through breeding to be nothing like their wild counterparts. You go back a thousand years and you will see nothing that looks anywhere near a chicken or a cow or even a pig. They took the animals, found the fattest ones, the dumbest ones, the ones with the poorest eyesights and bred them over and over. Good examples are sheep which are nearly blind and have no defenses to turkeys who without the intervention of the farmer would most likely die if left on their own.
We eat the weakest and least healthy animals, and if on top of that they have been pumped full of hormones and then later added with other chemicals, it just becomes all that worse.
Same with vegetation. Even if something like corn or oranges or bananas. Without the intervention of farmers and someone actually planting seeds, these sorts of vegetation would die on their own. Add to this refining and processing and preservatives and pesticides and you get the picture. A lot of grain we get never even get to germinate or go through the whole growing process, same with unripened picked fruits and veggies.
Now I am not saying you should take these foods out of your diet. To be honest I cannot live without Spam every once in a while and that is the most processed of all foods! But spice up your diet every once in a while with wild picked vegetation, nuts are still grown wild, so are mushrooms, and wild caught fish, regional foods, and there are many more.
Good Guide
www.goodguide.com
It compares products and shows ecological as well as harmful effects of most consumer goods. It also rates which products are the least harmful to our body and for our ecology. Green or organic doesn't always mean just that. Organic cotton takes twice as much water and more dye to produce than regular cotton for example.
It compares products and shows ecological as well as harmful effects of most consumer goods. It also rates which products are the least harmful to our body and for our ecology. Green or organic doesn't always mean just that. Organic cotton takes twice as much water and more dye to produce than regular cotton for example.
Brain Health
As we get older our brain function and memory slows down but we don't have to let it.
There is an adage amongst neurologists. What's good for the heart is good for the brain. Meaning exercise, healthy eating, lots of water. People who are obese or over-fat are more likely to develop Alzheimer's or dementia.
Also always keep learning, always stay curious. Feeding your brain new information and trying new things, learning new things also helps keep your brain healthy throughout the years.
So that's another reason to learn and do new forms of exercises as well.
There is an adage amongst neurologists. What's good for the heart is good for the brain. Meaning exercise, healthy eating, lots of water. People who are obese or over-fat are more likely to develop Alzheimer's or dementia.
Also always keep learning, always stay curious. Feeding your brain new information and trying new things, learning new things also helps keep your brain healthy throughout the years.
So that's another reason to learn and do new forms of exercises as well.
Can Being Athletic Save Your Life?
One of my clients shared this amazing story with me. He was never fast or agile but he's been pretty dilligent about training with me.
He was running along the beach one weekend and a car came up behind him and nearly ran him over. He saw the car last minute and he told me he jumped out of the way. Not just moved. But literally jumped up and got a high vertical and air time spun and turned out of the way Matrix style! When he landed the car kept driving without stopping and he told me all he kept thinking about were all those jump and twist drills I made him do. A bicyclist on the other side of the street even yelled at him, "nice move!"
Even with training once a week, he's lost 10lbs, Albeit it took him about 4 months.
So workin out isn't always for your health. Sometimes it may be for your safety. Who knows when some day your muscles will save your life!
He was running along the beach one weekend and a car came up behind him and nearly ran him over. He saw the car last minute and he told me he jumped out of the way. Not just moved. But literally jumped up and got a high vertical and air time spun and turned out of the way Matrix style! When he landed the car kept driving without stopping and he told me all he kept thinking about were all those jump and twist drills I made him do. A bicyclist on the other side of the street even yelled at him, "nice move!"
Even with training once a week, he's lost 10lbs, Albeit it took him about 4 months.
So workin out isn't always for your health. Sometimes it may be for your safety. Who knows when some day your muscles will save your life!
Sweating = Good Work Out?
A lot of people are proud to sweat a lot. They assume if they do something that makes them sweat, it will instantly mean they are losing weight. So you see people sweat it out all day on cross trainers, elypticals, saunas, and wearing sweat suits.
But this is not true. All sweating means is your core temperature has gone up and your body is doing what it normally does to cool itself down. Which is sweat. Obese people have more insulation than the rest so are apt to sweat more, it does not mean they are just sitting there losing weight.
Exertion or level of intensity is the best way to determine if a work out was good. If you can do something mindlessly then it's not much of a work out.
There is something called relative strength. Your strength to bodyweight ratio. A fat person can jog for a while, possibly even sprint but they probably can't do one pull up. A person who can do several pull ups, even if they don't ever run will most likely be able to sprint and run for a long time. This is relative strength. Jogging may induce more sweating but pull ups are infinitely harder.
But this is not true. All sweating means is your core temperature has gone up and your body is doing what it normally does to cool itself down. Which is sweat. Obese people have more insulation than the rest so are apt to sweat more, it does not mean they are just sitting there losing weight.
Exertion or level of intensity is the best way to determine if a work out was good. If you can do something mindlessly then it's not much of a work out.
There is something called relative strength. Your strength to bodyweight ratio. A fat person can jog for a while, possibly even sprint but they probably can't do one pull up. A person who can do several pull ups, even if they don't ever run will most likely be able to sprint and run for a long time. This is relative strength. Jogging may induce more sweating but pull ups are infinitely harder.
Happiness Article
"Studies show, however, that the notion of anger catharsis is poppycock. Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate"...Read More
Back Pain!
A lot of people feel a lot of back pain through out the day. Especially while doing crunches.
It's not the crunches that is hurting your back, its what you put your back through throughout your life. Meaning a lot of crunches make you arch your back which is a normal movement, but it causes a lot of pain for a lot of people.
A lot of times its because of a weak core has led to an overarching back. Or the use of the back to support your torso because your abs are not strong enough to support it or is not automatically engaged.
It can start from weight issues, sitting for prolonged times, habit, poor posture, and improper shoes. Especially in women who have gone their whole life in shoes that do not support proper movement.
But also in dancers, gymnasts who have to be up on their toes for extended periods of time will also face low back pain. Being on your toes along with improper footwear? That is the worst.
http://www.drbookspan.com/
Check out the link. It's a free resource with a lot of good information.
It's not the crunches that is hurting your back, its what you put your back through throughout your life. Meaning a lot of crunches make you arch your back which is a normal movement, but it causes a lot of pain for a lot of people.
A lot of times its because of a weak core has led to an overarching back. Or the use of the back to support your torso because your abs are not strong enough to support it or is not automatically engaged.
It can start from weight issues, sitting for prolonged times, habit, poor posture, and improper shoes. Especially in women who have gone their whole life in shoes that do not support proper movement.
But also in dancers, gymnasts who have to be up on their toes for extended periods of time will also face low back pain. Being on your toes along with improper footwear? That is the worst.
http://www.drbookspan.com/
Check out the link. It's a free resource with a lot of good information.
Running Tips
Areas to stretch:
Calf complex
Hip Flexors
Piriformis
Biceps Femoris
Adductors
TFL
Latissimus dorsi
This will prevent knees from turning in or out and help maintain good posture and prevent injuries.
When landing on your feet.
Midfoot strike for jogging and running.
Ball of foot strike for sprinting
Heel strike when walking or power walking.
Some strength training for runners:
Floor bridge (core and glute max)
Floor cobra (core and rhomboids/middle/lower trapezius)
Side-lying iso-ab with hip abduction (core and glute medius)
Quadruped opposite arm/leg reach (core)
Multi-planar single leg balance exercises (dynamic joint stabilization)
Squat to OH press (total body integration)
Tube walking (lumbo-pelvic-hip complex)
The amount of marathon runners have doubled in the last 20 years. People love to run as a form as exercise and like to compete. But as much fun as competing in a race is, I am from the old school where it's always a lot more fun to win.
To run safely and even win is more than just getting some running shoes and going out there and doing it all the time.
Salina Kosgei from Kenya who won the Boston Marathon was a sprinter before she did marathons. You will never get a marathon runner winning any sprints, but sprinters can do very well once they do marathons. This is why I never consider someone who can run for a long time very fit. I, at best just consider them well or not sickly. Just running is a lot of endurance training, but to win at anything you need more than that, you need performance training. (No amount of running is going to help you when you start slouching and leaning forward because your core gives out before your legs do)
All professional runners including marathon runners like Salina not only run, they incorporate strength training, stretching, speed training, and even explosive jump training.
Some tips on supplementation:
I always prefer people have a nutritious balanced meal and a multi-vitamin and an omega fatty pill every day. (Balanced meaning natural carbs, protein, and healthy fats in every meal and snack.)
If you are still feeling drained after a work out...relax and give your body time to adjust. Trust your body.
If you feel tired in the morning or have problems falling asleep try ZMA.
If you feel your muscles aren't recovering still try BCAA.
Unless you are a professional athlete you shouldn't need any more than this.
Hope this helps you guys attain your goals.
Calf complex
Hip Flexors
Piriformis
Biceps Femoris
Adductors
TFL
Latissimus dorsi
This will prevent knees from turning in or out and help maintain good posture and prevent injuries.
When landing on your feet.
Midfoot strike for jogging and running.
Ball of foot strike for sprinting
Heel strike when walking or power walking.
Some strength training for runners:
Floor bridge (core and glute max)
Floor cobra (core and rhomboids/middle/lower trapezius)
Side-lying iso-ab with hip abduction (core and glute medius)
Quadruped opposite arm/leg reach (core)
Multi-planar single leg balance exercises (dynamic joint stabilization)
Squat to OH press (total body integration)
Tube walking (lumbo-pelvic-hip complex)
The amount of marathon runners have doubled in the last 20 years. People love to run as a form as exercise and like to compete. But as much fun as competing in a race is, I am from the old school where it's always a lot more fun to win.
To run safely and even win is more than just getting some running shoes and going out there and doing it all the time.
Salina Kosgei from Kenya who won the Boston Marathon was a sprinter before she did marathons. You will never get a marathon runner winning any sprints, but sprinters can do very well once they do marathons. This is why I never consider someone who can run for a long time very fit. I, at best just consider them well or not sickly. Just running is a lot of endurance training, but to win at anything you need more than that, you need performance training. (No amount of running is going to help you when you start slouching and leaning forward because your core gives out before your legs do)
All professional runners including marathon runners like Salina not only run, they incorporate strength training, stretching, speed training, and even explosive jump training.
Some tips on supplementation:
I always prefer people have a nutritious balanced meal and a multi-vitamin and an omega fatty pill every day. (Balanced meaning natural carbs, protein, and healthy fats in every meal and snack.)
If you are still feeling drained after a work out...relax and give your body time to adjust. Trust your body.
If you feel tired in the morning or have problems falling asleep try ZMA.
If you feel your muscles aren't recovering still try BCAA.
Unless you are a professional athlete you shouldn't need any more than this.
Hope this helps you guys attain your goals.
Friday, December 2, 2011
Meeting Freddie Roach...Again
No those aren't the size of my real eyes! I was blinking! This is the 2nd time I met Freddie at Wildcard Boxing. Freddie is the world famous coach of boxer and World Champion and Filipino Senator Manny Pacquiao.
The first time I met him was as a new trainer starting out, I went to his gym asking if I could teach strength and conditioning there. He told me no, there were already too many trainers. The 2nd time I met him was when I went back there to train with my boxing coach Pepe.
The fact that he has Parkinson's and is still moving around, training people, and is in good shape, is a true inspiration.
Thursday, December 1, 2011
Price of Being Overweight
One thing this article forgot to mention is that, the cost of food also dramatically increases when you are overweight.Price Of Being Overweight
Wednesday, November 30, 2011
Cameron's Story
This is an example of what will realistically happen. No magical change, nothing super fast. A change that happened gradually and in a sustainable way. Nothing to be on an infomercial about but still impressive and still worth mentioning. Because this is real, not someone paid to lose weight and this is someone also very busy and on a confined budget.
Cameron came to Hollywood to pursue a future in acting. Actually he e-mailed me months prior, notifying me he was planning to move here and wanted a trainer when he did. A lot of people e-mail me, telling me they are planning to move to LA and get a trainer once they did. Well I knew Cameron was serious because couple of months later he e-mailed me telling me he was here, and he wanted a consultation. I think out of all the people who have sent me similar e-mails, he's the only one who followed through with his plans.
His goal was to be in shape again, lose some of his bulk, and learn to train on his own. He's gotten in shape in the past before when he was a teen, but he's never been able to maintain. He wanted to learn to train and eat sustainably. Cameron was pretty healthy outside of a tricky right knee that he tore years back, that still often clicks on him.
Age: 22
Height: 5'8
Weight: 194
Body fat: 15.2
Waist: 39 in.
Hip: 44 in.
Arms: 14.5 in.
Thighs: 25 in.
Shoulders: 51 in.
Waist to Hip Ratio: 89%
Cameron was pretty dedicated and patient to begin with. We talked a lot about mastery, training for the sake of becoming more efficient and optimized. Not for the sake of having fun, or trying to find some exterior reason to train, some stupid motivation like get into skinny jeans.
2 AND A HALF MONTHS LATER
Age: 22
Height: 5'8
Weight: 194 - 180
Body fat: 15.2 - 8.9
Waist: 39 in. - 36. 5in.
Hip: 44 in. - 43 in.
Arms: 14.5 in. - 14 in.
Thighs: 25 in. - 23 in.
Shoulders: 51 in. - 48 in.
Waist to Hip Ratio: 89% - 84%
Cameron has completely revamped how he is eating. He's cooking for himself most meals. He has a set of kettlebells at home to work out with. The interesting here is that it happened pretty slow. The process is about slowly building up the foundation, then losing the weight later on. As opposed to a lot of people who lose weight fast, then plateau and stop losing anymore weight. The body will naturally try to find an efficient weight where you are the most athletic. You just have to build the foundation first.
So in the first month and a half he only lost 5lbs. He didn't flip out. In the last month he lost 9lbs.
What's different also about Cameron is, he did everything I prescribed. Never complained. Was patient. And came in to see me three times a week and when he didn't he work out on his own.
Now Cameron is training on his own but because of the dedication he has shown I know he will maintain his results. I am certain he will do well in all his endeavors, including acting.
I've seen a lot of changes in our short time. He's a lot scruffier on his chin, his hair on top is a lot shorter. And as he changed he kept wearing shorter sleeved shirts until he only came in with tank tops...
About the Author:
Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.
Cameron came to Hollywood to pursue a future in acting. Actually he e-mailed me months prior, notifying me he was planning to move here and wanted a trainer when he did. A lot of people e-mail me, telling me they are planning to move to LA and get a trainer once they did. Well I knew Cameron was serious because couple of months later he e-mailed me telling me he was here, and he wanted a consultation. I think out of all the people who have sent me similar e-mails, he's the only one who followed through with his plans.
His goal was to be in shape again, lose some of his bulk, and learn to train on his own. He's gotten in shape in the past before when he was a teen, but he's never been able to maintain. He wanted to learn to train and eat sustainably. Cameron was pretty healthy outside of a tricky right knee that he tore years back, that still often clicks on him.
Height: 5'8
Weight: 194
Body fat: 15.2
Waist: 39 in.
Hip: 44 in.
Arms: 14.5 in.
Thighs: 25 in.
Shoulders: 51 in.
Waist to Hip Ratio: 89%
Cameron was pretty dedicated and patient to begin with. We talked a lot about mastery, training for the sake of becoming more efficient and optimized. Not for the sake of having fun, or trying to find some exterior reason to train, some stupid motivation like get into skinny jeans.
2 AND A HALF MONTHS LATER
Age: 22
Height: 5'8
Weight: 194 - 180
Body fat: 15.2 - 8.9
Waist: 39 in. - 36. 5in.
Hip: 44 in. - 43 in.
Arms: 14.5 in. - 14 in.
Thighs: 25 in. - 23 in.
Shoulders: 51 in. - 48 in.
Waist to Hip Ratio: 89% - 84%
Cameron has completely revamped how he is eating. He's cooking for himself most meals. He has a set of kettlebells at home to work out with. The interesting here is that it happened pretty slow. The process is about slowly building up the foundation, then losing the weight later on. As opposed to a lot of people who lose weight fast, then plateau and stop losing anymore weight. The body will naturally try to find an efficient weight where you are the most athletic. You just have to build the foundation first.
So in the first month and a half he only lost 5lbs. He didn't flip out. In the last month he lost 9lbs.
What's different also about Cameron is, he did everything I prescribed. Never complained. Was patient. And came in to see me three times a week and when he didn't he work out on his own.
Now Cameron is training on his own but because of the dedication he has shown I know he will maintain his results. I am certain he will do well in all his endeavors, including acting.
I've seen a lot of changes in our short time. He's a lot scruffier on his chin, his hair on top is a lot shorter. And as he changed he kept wearing shorter sleeved shirts until he only came in with tank tops...
About the Author:
Sam Y. is a Personal Trainer, Coach, Performane Enhancement Specialist, Corrective Enhancement Specialist, and holds multiple certifications. He is also an avid Martial Artist, training in Brazilian Jiu Jitsu, Kickboxing, Boxing, and MMA. He is also the author of the popular fitness blog All Out Effort as well as the popular martial arts blog Inner BJJ. You can find him in the Los Angeles area personal training his clients, or at home annoying his wife, or on Facebook at his personal fitness page.
Tuesday, November 29, 2011
Future You
As busy as I am now, I know things will probably only get busier. So better to get things done now, because most likely you will be more lazy and too busy in the future than you are now.
Heavy D
Monday, November 28, 2011
Free Work Out
If anyone who is not or was not ever a client wants a free work out (not a consultation which is free anyway), send me an e-mail. No strings attached. Just paying it forward for all the fans I've accumulated.
allouteffortpt@gmail.com
allouteffortpt@gmail.com
Arthritis
I've suffered with arthritis most of my life in combination with scoliosis. It's a pain you can't describe. But the only relief I have ever found is through movement. If you stop moving, your cartilage degenerates further. Increase the nutrients in your joints with movement.
Sunday, November 27, 2011
Computer Neck
Worked out all weekend and was fine and ended up hurting my neck staring at my laptop too long. Lesson learned.
Saturday, November 26, 2011
Thursday, November 24, 2011
A Family Work Out
Nice to see so many families come together to work out. As a group of 4:
400m Run
300 Sit-ups
400m Run
200 Burpees
400m Run
100 Jump Change Lunges (each leg counts as one)
Thanksgiving
Waking up at 7am at my parents house to work out with my wife and many other families reminded me that people have made Thanksgiving about the food when its supposed to be about the family. Make sure you focus less on the food and more about the Thanks. I myself am thankful for one more holiday with my father. I could care less what we eat as long as I get to spend some more time with him and his illness has not overtaken him.
Wednesday, November 23, 2011
Tuesday, November 22, 2011
Monday, November 21, 2011
Jason H. Review!
"You wanna get in shape?
You wanna lose weight?
You dont wanna deal with muscle heads?..." Read More!
India
People joke about the people of India being engineers, feeble, or only about education. Actually a lot of martial arts and strength training came from India, they were and are still a powerful people. I am in the processing of learning Indian Club Swinging. Speaking to some of my Indian clients, they had never heard of it or had any idea that this, along with mace swinging, and wrestling all came from India. Also several forms of sword fighting as well. We all just know yoga now. As a soft art based on breath and flexibility, they also had the opposite extreme of arts based on conditioning for war and battle. Even look at warrior 2 pose in yoga, it looks like a boxer's jab or a thrust with a sword. With the extension of the shoulder to get further reach and the shifting of the weight to the front foot, its technically a perfect strike from a martial arts standpoint.
It's much like the rest of Asia where physical techniques, exercises, and arts were invented but now the focus has shifted so much to education and computers, it is now being lost. Asians invented martial arts and a lot of the conditioning techniques, but now they are abandoning it to only pursue books and memorization. It's a shame as they lose a lot of their kinesthetic and spatial intelligence, and though they think their brain is getting bigger, only their frontal lobe will develop as the rest of their brain becomes underdeveloped. Which may be the reason why such "smart" people seem so uncoordinated and awkward in social settings.
Free Time
So when I'm home, instead of relaxing, I find myself watching DVDs on medieval work outs and ancient strength techniques...
I also have 4 work outs planned for my Thanksgiving trip back home.
I also have 4 work outs planned for my Thanksgiving trip back home.
Be Uncomfortable
Life will always put you in uncomfortable situations to force you to grow. If you aren't ever in those positions you aren't living life.
Sunday, November 20, 2011
Intensity and All Out Effort
If this isn't a living embodiment of intensity and all out effort I don't know what is.
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