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Take Your Time

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Testimonials

You are surfing the web and you come across the newest routine that is guaranteed to add 10 pounds of muscle the first month you use it.  You read the testimonials about how awesome this program has been for everyone who has used it.  Interestingly, some of the people in the testimonials look very familiar—like you’ve seen them before.  The fact is that you probably have seen their faces on other testimonials.

Resist Temptation

Don’t rush to grab your credit card or Paypal login.  Resist the temptation to buy the program on the spot.  That program will be there tomorrow or even next week.  Amazingly, even that special price will most likely still be available.

Google is Your Friend

Take the time to use Google to find out if the claims being made are true.  Look for people who have used the program and see what they have to say about it.  In short—do your research.  In the long run it will save you alot of money and a little bit of trouble.  You may be amazed by the information you find.  In today’s world nothing is hidden for long.  People publish reviews of everything and that is going to be in your favor.  It is possible that the program really does work.  You will find out by using your friend, Google.

Purchase Wisely

The last thing to do is to determine if the information being sold to you is available for free on the web.  When I say “available for free,” I do not mean a bootleg copy of the program you are looking at.  I mean is the information being presented available to you for free.  We spoke about the High Intensity Training program that is making the rounds currently and how you could get every bit of that information for free on the internet.  Make sure that isn’t the case with the program you are looking at.

Only after you have done your research in all areas should you make a decision to buy.  Follow these guidelines today and you will avoid the light wallet syndrome later.

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Going Against the Truth

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You’ve all read my thoughts on the basic principles of training.  I believe in them strongly.  I am a person who believes that following principles will bring about more success than some pat formula.  So what about people who claim to have a program that defies principles?

Defying Principles

I was reading through a fitness program recently and the author proudly proclaimed that his methods defied all fitness principles.  My first thought:  this is not such a bad thing as long as the author is introducing new principles himself.  Was this the case?  No!  The author was making the point that he does not believe in the progressive overload principle.  As I read his description of what he believed it dawned on me that he was pushing progressive overload disguised as something else.  Is this a bad thing?

Confusing the Masses

I believe that people need to avoid confusion.  Taking the time to learn principles and apply them is going to lead to success.  When “respected” fitness “experts” say they don’t believe in a certain principle, but then teach that exact principle with a different packaging, it is a bad thing because it causes confusion.  Is it our job to confuse or to teach?  I would suggest that we should never publish something that is going to confuse people, especially when you are charging $60 for that information.

Your Response

When you read something that is clearly misleading, take advantage of that refund policy immediately.  Don’t let the “expert” get away with their tactics.  It is wrong at one level and deceptive at another.  The only response to deception is to express your dissatisfaction.  That’s why the guarantee is there.  It is a guarantee that you will be satisfied with the product.  When you are not satisfied you must execute on the refund agreement.  It benefits you and many others like you because the more of us who return these programs the louder the message will be. 

Apply the Principles

You’ve taken the time to learn the principles, so apply them.  Don’t let some new system change what you know works.  There’s nothing wrong with trying things a different way, just don’t let yourself be swayed into thinking that the principles don’t apply any longer.  The basics will always be the basics.  While there have been scientific advancements in the understanding of training principles, it is mostly in the area of understanding why those principles work.  The basics that worked for Arnold years ago will work for you today.  Always remember that.

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Look Ma, One Foot!

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What Do We Mean – Single Leg?

A question that often comes up both with clients and with trainers themselves, is the need for single leg work. Years ago, it was thought that squats and deadlifts were all there were needed to keep the body strong and for the athletic community, all that were
needed to build strength and power. Strength training has primarily been on two limbs and in the sagittal plane (moving front
to back). With the increased knowledge in the area of functional anatomy over the last 10 years, training methods have also changed.

It is now known that single leg training involves working more muscles resulting is greater strength and stability.

Very little in life or sport happens with two feet on the ground. With all movements, there is always one foot on the ground and one
in motion. Simple walking is a case of single leg movement.

What Muscles are we Training with Single Leg Exercises?

When performing double leg exercises, we are using the prime movers mainly (quads, gluteus maxiumus, hamstrings). With single leg
squats, the stabilizing muscles (glutes medius, adductors or inner thigh) and spinal stabilizers must all come into play to maintain a
stable pelvis. Some examples of single leg exercises are: step ups, lunges, split squats, bulgarians (ugh!) and one leg squats.
With all of these single leg exercises, all but one have the non working foot supported. With lunges, the non working foot is still
on the ground. With bulgarians, the non working or rear leg is supported on a block. The only unsupported single leg exercise is
the single leg squat. With this squat, the non working foot is not allowed to touch the ground.

With the supported single leg exercises, some of the stabilizing muscles aren't working as hard as they could be. With an unsupported single leg squat, the stabilizing muscles of the hip and pelvis must actively work. More muscles will work in an
unsupported single leg squat, resulting in greater strength and stability. And, from a pure caloric point, more muscles working
means more calories being burned = greater fat burning.

Not All Single Leg Work Requires Squats or Lunges?

Another group of exercises done as a single leg is the deadlift. The single leg deadlift is done in the sagittal plane and is
primarily a hip hinge movement. But, the spinal erector muscles as well as the lower trapezius and rhomboid muscles of the back must
work to stabilize the spine and shoulder. The glute (or hip rotators) and pevlic muscles must work to stabilize the pelvis and
keep it in the sagittal plane. This is one exercise that gives you a big bang for your buck. Not only is it working a huge amount of
muscles, but there is less stress on the lower back than with a two foot traditional deadlift.

So, even though single leg work can be demanding and even a little frustrating at times, it is vital to our overall health and well
being. Single leg squats and deadlifts are excellent examples of strength training exercises that will be as much or more benefit to
you outside the gym as in.

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Look It Over Carefully

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A major part of avoiding fitness information overload is learning who to listen to and who not to listen to.  This is accomplished in numerous ways.  One way is to carefully review the qualifications of anyone you plan to listen to.  Remember, if someone is going to advise you on how to get into shape, they should have accomplishments in that area themselves.  Take a look at the following “expert” resume and get some thoughts going on what you think.

Dear Friend,

My name is Donald Expert.  I’m not a gambling man, but I’d we willing to bet that you’re not satisfied with the rate of progress you are making with your diet or fitness programs.  In fact, if you’re like most people, you’re probably frustrated, discouraged and angry because you are working out, dieting, or both and making no progress at all.

I understand, because most of my personal training clients were in the same boat when they first came to me. In desperation, many of them said they'd tried everything and I was their “last hope”. Others had never worked out a day in their lives and had absolutely no idea how or where to begin.

What an incredible, amazing and pleasant surprise it was when they began to see the fat melt away and the muscle start popping out in places they never even knew they had muscles before!

Who knew, after all the wasted time and frustration, that you could achieve amazing results so quickly and consistently with the proper training techniques and the motivation and accountability that you get from an expert personal trainer?

Donald Expert’s Titles:

1987 Mr Colonial America 8th Place

1987 Suburban Bodybuilding Champs 1st Place

1988 Met. Bodybuilding Champs 3rd Place

1988 Mr. New Jersey 5th Place

1988 Atlantic Seaboard Bodybuilding 4th Place

1990 Eastern USA Bodybuilding 4th Place

1989 Garden State Bodybuilding 1st Place

What do you notice right away?  Does Mr. Expert give you any real information about his methods?  Does he tell you anything about how he is going to fix your problem?  How about those bodybuilding titles? Do you see any national championships on the list? 

You have to use a critical eye when viewing these things.  A long list of titles means nothing if you won Mr. Joe Neighborhood 2009.  Why aren’t there national titles on the list?

In addition, any trainer should be able to tell you exactly what you will do with them.  They should be telling you what techniques they prefer.  I personally would not workout with anyone who didn’t believe in High Intensity Training, but how would I know from this resume whether or not to work with Mr. Expert?

Take your time and study the credentials of everyone you plan to follow.  Make sure they are the real deal.  Are they in it to help other people or are they just about the money?  That’s going to be your call to make and it is an important distinction to see.

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Who Do You Listen to?

Is It Worth the Money?

Check Their Credentials

M6-D57 (D535) Test the waters

M6-D56 (D534) Seeking the living among the dead

M6-D66 (D544) Great Coaches You Can Trust- Skip La Cour

M6-D65 (D543) Great Coaches You Can Trust- Marc David

M6-D64 (D542) Great Coaches You Can Trust- Tom Venuto

M6-D63 (D541) Great Coaches You Can Trust- Carlos DeJesus

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Public or Private – Which Would You Prefer?

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A recent meeting with a prospective client reminded me of why I opened a private fitness studio. I have been weight lifting for almost 30 years now. I learned about working out in the days before chrome dumbbells and fancy machines. So for all the years I trained I was very comfortable in the public realm sweating it out with all the bodybuilders and general fitness buffs.

But one of the issues that always bothered me was how many women attempted to enter the gyms to workout, only to be frustrated after a very short time and leave. There was usually a “trainer” available to show them around, write up a quick program and then leave them on their own to figure it out. But no one really seemed to care whether they stayed or not. Nobody took an interest in whether they were doing their exercises correctly or even at all.

A recent social outing with a friend brought to light that nothing has really changed much in the public facilities. My friend, for the first time had taken an active step toward improving her health. She was excited about embarking on a fitness program and was enthusiastic to get started. A ladies only fitness club was a 5 minute walk from home. This couldn't be more convenient. Upon the first visit, she was greeted with enthusiasm by the owner and staff. She felt encouraged to begin her program and great care was taken to explain how the club worked. She was told they would motivate and support her, even call her at home if she missed a workout! This was exactly what she was looking for. Someone who cared and who would take the time to teach and motivate. Naturally, she signed up right away. How could she not? It all sounded so great!

So, with hope and expectation of a supportive environment she ventured into the world of strength training. The gym was comprised of a circuit of machines, all hydraulic. There was music playing and you rotated through the circuit in time with the music. She was shown briefly how each machine worked and then left on her own. Being a medical professional, she is very aware of her own limitations due to knee injuries. This was important since the staff were not particularly concerned.

So, as the first two weeks roll by, interest starts to wane as personal attention from the staff is non existent. The owner was frequently sitting at the counter eating, while clients attempted to work out. As my friend lost interest and eventually missed workouts, the promised call to her home if she missed a workout did not occur and so the story repeats itself as it has in so many public gyms before.

That constant stream of women attempting to improve their health, only to be met with indifference from the facility staff, is what prompted me to think there must be a better way. Hence, Victoria Wellness private fitness studio was born. I have always attempted to provide a supportive and motivating environment for all clients, both women and men. Yes, hard work is necessary and sweating does happen, but this can all be done under the watchful eyes of caring and knowledgeable trainers.

If you are thinking of starting a fitness program, first you need to decide. Which is better for you – public or private, caring or indifference? I know which I would prefer.

Narina Prokosch

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