Golfers, Listen Up!
Last week, I met with my friend and PGA golf instructor, Scott Seifferlein, who gave me a brief overview of an awesome tool he uses in his business: the K-vest.
Comprised of military-grade gyroscopes and hi-tech software, the K-vest transmits wirelessly to a nearby laptop where Scott (and his clients) can get immediate and measurable feedback on all aspects of the golf swing. (I do loves me some tech-gadgets!)
Here’s a short video “tour” of the K-vest in action at the Highlands Golf Academy in NW Grand Rapids.
(Don’t forget to visit Scott’s site, GrandRapidsGolfLesson.com, to claim over $300 worth of golf-goodies absolutely free!)
What’s The Deal With P90X?
Lately, it seems everybody’s been asking me about the current darling of infomercial fitness products, P90X, so I’ll give you my $.02 (and you might be surprised by some of my thoughts on the program)
It’s a product of BeachBody – the same company who brought “Hip-hop Abs”, “the 10 Minute Trainer” and “Turbo Jam” to the world (not that there’s anything wrong with that).
According to the official website, the P90X program consists of a series of “12 highly diverse and intense workouts”
1.) Chest and Back
2.) Plyometrics
3.) Shoulders and Arms
4.) Yoga X
5.) Legs and Back
6.) Kenpo X
7.) X Stretch
8.) Core Synergistics
9.) Chest, Shoulders, Triceps
10.) Back and Biceps
11.) Cardio X
12.) Ab Ripper X
Plus, you also receive some bonus materials including a nutrition plan, online resources and a training calendar.
Unlike the Thighmaster or the still-popular “Body for Life”, P90X includes a variety of training tempos. From the methodical, controlled principles of yoga to the more traditional lift-as-you’re-able body part focused workouts to maximally explosive, total body plyometric movements – what I often refer to in my own training model as Stability, (resisted) Mobility and Agility – the 3 main “ingredients” of human movement.
The P90X marketing material suggests “the secret to the program’s effectiveness is …constantly introducing new moves and routines so your body never plateaus, and you never get bored”
Not getting bored can be important for someone who doesn’t already live and breathe to work out. And I do agree with the need for variety, though not necessarily “constantly”. It’s important to provide a repetitive, progressive stimulus over a period of time so that your body can be given an opportunity to “learn” what you’re asking it to adapt to. Taking the randomly-different approach may help you avoid ‘plateaus’, but any results will be unpredictable and random (again, not that there’s anything wrong with that – as long as you’re happy with random results).
If there is any one thing that makes P90X effective, it’s the accountability factor. Between the done-for-you training calendar and the online peer-support, it’s entirely possible to take something as laughable as the Thighmaster (sorry, Suzanne… I really don’t mean to pick on you all the time, but c’mon, the Thighmaster?!), create a way to get purchasers to actually USE the product… AND have other purchasers hold each other to the fire when they DON’T use it. Couple these accountability systems with even a half-way decent training program, and you’ve got yourself a hit product.
On the other hand, you could have access to the best training plans, equipment and support systems known to man – if you fail to use them as intended (if at all), well… we might as well be talking about that Thighmaster sitting in your closet.
I don’t particularly care for the way the P90X program makes the “specially designed supplement options” a leading feature of the product. It makes it seem as if your results will be somehow diminished if you fail to take (read: invest) in the exact supplements they recommend (I suspect it’s an important back-end profit center for ‘em – not that there’s anything… you know the rest). But overall, it’s a respectable product because it takes a systematic approch to fitness.
So what’s my bottom line on P90X? For $140 (3 payments of 39.95 + 19.95 S&H), I’d much sooner recommend Dr. John Berardi’s Precision Nutrition ($109 incl. shipping) and the Lou Schuler/Alwyn Cosgrove book, New Rules of Lifting (or if you were born with ovaries, you might prefer NROL for Women with Schuler/Cosgrove and the addition of Cassandra Forsythe). Each is available for about 10 bucks through Amazon. Then you can take the extra $20 and send it to me for pointing you in the right direction ;-)
Speaking of Waterbeds, Refrigerators and Weight Stacks…
Here’s a sneak-peek of the new content included in my UPDATED AND EXPANDED ULTIMATE HOME GUIDE – to be released soon Be sure to subscribe to “THE CUP” for up-to-the-minute details.
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Waterbeds and fully loaded refrigerators can weigh as much as 2000lbs and the only times I’ve ever seen ‘em fall through a floor was on Saturday morning cartoons when I was a kid.
But how much fitness equipment can your floor handle?
Assuming your home has been built sometime after the dark ages, it’s likely you have a ¾” subfloor plus another ¾” of “finish floor” – usually plywood panels. The top surface of this 1.5″ thick stack of lumber is what your carpet, linoleum, tile, hardwood, etc attaches to.
Current building code requires floor joists to be spaced no more than 16″ apart though there are instances in which they may be built as close as 12″. This spacing is where you get your real support. The type of lumber (or engineered material such as Glu-Lam) are additional considerations, but the main factor which determines load carrying capacity is the size of the joists. Other factors being equal, a 2×12 will be stronger than a 2×10 which is stronger than a 2×8, and so on.
There is an amount of deflection – or vertical “flex” – allowed by building code. The greater the span (read: the unsupported length of the floor joists), the more deflection you’ll expect in the middle of the room.
Common vertical deflection limits are L/360, L/480, L/600 and even L/720. Using this notation, L is the length of a joist as it spans from one supportive wall to the other. Simply divide the length by the respective limit. Builders then use span tables to determine appropriate materials and dimensions.
To interpret using the minimum code of L/360, let’s assume you have a room that is 12′ long between load bearing walls. Divide 12′ (that’s 144″) by 360 and you come up with a limit of .4″ deflection in the center of the room. That’s normal and expected in a room built to minimum specs. Higher limits result in even less deflection, so if you’re building a new home and know you want to include space for a gym, be sure to discuss your plans with your builders.
If you don’t want to consult with a structural engineer to determine the exact limits of an existing home, but you really enjoy driving yourself crazy with calculations and the finer details of building construction, here are a few resources you might find interesting:
www.southernpine.com/spantables.shtml
http://en.wikipedia.org/wiki/Dead_load
www.awc.org/calculators/span/calc/timbercalcstyle.asp
And if that still isn’t engineer-y enough for ya’, you might want to pick up a copy of the Architectural Graphics Standards. I hear it makes for a nice bathroom read – if you’re into that kind of thing.
While it’s tempting to say something along the lines of “a 10′x12′ room has a weight capacity of XXXX lbs”, you’d really need a qualified builder or engineer to assess the structure and provide guidelines tailored to your specific requirements.
To wrap this up with the simplest guideline I can give (it’s about time, huh?), place your heaviest objects near load-bearing walls, distribute weights as evenly as possible/practical and don’t drop weights unnecessarily.
Today’s Young Athlete is Tomorrow’s Hall of Famer
I gotta give IYCA founder Brian Grasso a lot of credit. Brian and a growing number of fitness trainers around the world not only recognize the business potential the youth fitness market offers, but they actually enjoy working with a room/field/court/gym full of kids.
Some would say I’m missing the boat, but I know exactly where my strengths are. I have no problem admitting I don’t have much interest (or patience) needed to work with large groups of kids. It’s challenging enough working with some adult’s limited attention spans (thanks for ruining a generation, MTV. Now would you please bring back Headbanger’s Ball, already?)
Trickle-Down Effect
As far as I’m concerned – especially when it comes to kids and weight issues – I’d rather work directly with the parents. They will (or at least they should) leave a much deeper impression on their own children than I ever can. More often than not, overweight kids have parents who are inactive. By guiding parents to become better role-models through their own actions, the whole family reaps the benefit.
Planting the Seed for Athletic Success
One of my gym buddies from the mid-’90s when I trained at the legendary Quads Gym recently wrote a book (inspired by her own children) to help parents create the MINDSET of a champion at an early age. Having dreams. Setting goals. Tracking achievements. It’s a great bed-time read. If you’re looking for a holiday gift idea for the future hall-of-famer in your life, grab your credit card and hurry yourself over to order Athlete’s Dreams by Brenda Clevidence (tell her Big Joe sent ya’ and she may even sign your copy)
I always wanted to be mentioned in the liner-notes of an Iron Maiden album, but if you read the fine print at the beginning of this book, you’ll see my name in the “special thanks goes to” section. Bruce Dickinson. Brenda Clevidence. What’s the difference? My name is in print. Big things are going to happen to me now.
I’m Fat (And Personal Trainers Only Want My Money)
Real email. Real response (slightly edited for readability).
I realize it’s not my usual sarcasm-laced, trying-too-hard-to-be-funny post, but you might find it useful.
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I’m frustrated with my weight but love to work out. I have four kids and I can’t go to a gym but I have a Precor elliptical machine and weights and cable machine in the basement. I just can’t seem to get dialed in on a diet. I hated weight watchers. I have worked with personal trainers in the past and all they wanted was my money!! I got down to 195 and 10% body fat. Now I am fat at 255. So wasn’t sure if you could help!! Have a great day!!
-Mike M.
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Thanks for your email, Mike.
I’ll quickly try to point you in the right direction and save you a few bucks in the process…
Nutritionally, I can’t say enough good things about Dr. John Berardi(“JB” for short)’s programs. It’s the same system I use with my private coaching clients.
Depending how much you really want to learn about nutrition (and how much you want to spend), there are a few ways to get the information you need…
You can get the whole enchilada for about $100 (plus shipping) at PrecisionNutritionPlan.com.
OR you can get Gourmet Nutrition for $40 (plus shipping). It’s so much more than a simple ‘recipe book’, but this book gets more use than any other in my kitchen…
If you just want to test the waters before shelling out any more cash, JB created a FREE 8-day mini-course. (no shipping charges either!)
All of these options are based on the same set of 10 easy-to-understand nutritional habits.
Like you, I train at home (for a variety of reasons)… I highly recommend my ULTIMATE HOME GYM GUIDE (free pdf download) so you can learn some of my best tips & tricks for saving BIG $$$ on anything you may decide to add to your current setup.
Finally, if you need any help with your training program design/advanced training strategies, I currently have a couple openings for my Platinum-level monthly coaching program. If you’re interested, just drop me a line and we’ll start your application process right away.
-JS-
Mayhem, Hellga, Toa and Venom…
Yeah, baby… The Gladiators are back with a vengeance!
Now I don’t watch a lot of TV, but when something as entertaining (and inherently cheesy) comes along as the revival of this late ’80s/early ’90s classic program, it’s a safe bet I’ll be glued to the idiot box until the Hulkster grumbles his final “yeah, brother”.
The current cast of Gladiators absolutely rocks: the names, the costumes, the personas (Wolf, are you ready? Hooowwwwl!)
“The Arena” offers 10 of the most (apparently) lopsided events any average putz could ever hope to compete against strong, well-muscled Gladiators without the same risk of losing teeth as they most likely would in a late night bar fight.
But sometimes underdogs actually come out on top - such as when Bonnie “Semper Fi” Blanco demonstrated her killer grip strength in “Hang Tough” to pick up 5 points. (the bigger they are, the harder they fall, right?).
Personally, I really enjoyed watching 155 pound Molivan “Moli” Duy getting repeatedly flung from “The Pyramid” like a ragdoll (the smaller they are, the farther they fly).
Perhaps the best laugh I got all night was when Jeff “old geezer” Keller was charged by the ref for giving Wolf ‘the business’ (this must be a politically correct way of saying “throwing punches” for a prime time audience). At least the guy finally got to live out his dream after a 14 year traffic jam.
I can’t wait to see what happens in round 2. So if you’re planning on calling me tonight after 8pm, be prepared to leave a voice message – I certainly won’t be taking any calls.
$15,000 For WHAT?!?
Product Review: ROM QuickGym
Time is money, right? So how much would it be worth if you really could get an effective workout in only 4 minutes a day? The creators of the ROM QuickGym would like you to believe it’s worth over $15,000. A club in California (where else?) thinks it’s worth $40/month for a membership. On the other hand, the so-called “experts” will often discount it’s value simply by looking at it.
Who’s right? (by the end of this post, I will be – but I’m sure you already knew that)
First, we need to consider these important principles:
Specificity: If your goal is to get really good at doing 4 minutes of exercise on the ROM, then by all means, you need to train with the ROM.
Will it help you shoot better free throws? Make more tackles? Run a faster 5k?
No. Uh-uh and certainly not.
Progression:Once you adapt to your initial stressor(s), to make further adaptations, you need to do more and/or work at a higher intensity.
Variety: One of the arguments of the ROM is that it has a life-span of 30+ years. Therefore the “actual cost” is only $1.25 PLUS 4 minutes per day. This may be good in theory, but if you plan on doing the same activity/duration/relative intensity for 30+ years, there’s a good chance you’ll hit a plateau sometime in the first 6 months (if not sooner). So for much of the next 29.5 years, you’ll have to do something other than the ROM. This means you’ll still have the expense of $1.25/day to let the ROM sit there, in addition to whatever your other form(s) of exercise may cost.
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ROM’s Strengths:
Even the ThighMaster has a useful purpose - and because I like to think I’m a li’l smarter than the ”experts” ROM says “will feel threatened by such a perfect machine” (can it really put personal trainers out of business?) I’ll give ‘em the benefit of the doubt by focusing on its strengths first.
Tony Robbins owns one. So does Sly. Even Tom “top-gun” Cruise has one. The marketing DVD is packed with testimonials from various experts and “lay people”, all (presumably) first time users at a bodybuilding/trade show.
Upon completion of 4 minutes, when asked if they’ve ever experienced such a workout, everyone breathlessly agrees it’s the toughest workout they’ve ever done.
For the uninitiated, although BIG, bodybuilders aren’t typically recognized for their knowledge of training. Flip through an issue of Flex magazine and you’ll discover most of ‘em are still doing ever-so-slight variations of the workouts Arnie was doing back in the ’70s (plus a little chemical “help”, if you know what I mean).
Getting to the point, the greatest strength of the ROM Quick Gym is it’s marketing strategy. They do a fair job explaining why all the “experts” are wrong.
To their credit, while I was reviewing the ROM DVD, I did hear one of their “experts” admit that ‘the best exercise is the one you’ll do.’ If the ROM truly is better than any other form of exercise, it’s only because the price tag can be a strong motivator.
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ROM’s Weaknesses:
From what I can tell, the ROM is limited to a single dominant plane of movement (in the real-world, we move in all 3)
Plus, it separates the muscles of the upper body from the lower body. Ever try running with just your legs? Or how about walking with only your arms?
Like most machine-based exercise, the ROM is incredibly concentric dominant. While the ability to produce force is great, we also need the ability to reduce and stabilize forces.
And for $15,000, you could buy a cheap car and a weight set.
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Believe it or not, I would recommend this machine IF…
- You’re an actor in need a quick way to get that hot & sweaty look before shooting an action/love scene.
- You’re a bodybuilder preparing to go onstage and pose for the judges (of course you’ve spent countless hours doing “real” training up to this point).
- Space and time are both limited and you recognize that ‘something is better than nothing’ in the short term (as in a hotel stay).
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Bottom line:
Can the ROM QuickGym be a useful tool under the right circumstances? Sure, but those circumstances are limited.
If a person was currently doing NOTHING, would 4 intense minutes of SOMETHING cause something to change? Of course.
I’d rather deadlift, sprint or do push-ups for 4 minutes and save the 15 grand for shiny new car.
Did You Get Enough Iron Today?
Two of my all-time favorite things are the classic bodybuilding film, Pumping Iron and the British heavy metal group, Iron Maiden (up the irons!).
Both have heavily influenced my life personally and professionally, and while I’m not about to put ‘em in a duel to see who’d come out ahead, today I thought I’d share a li’l background (and possible similarities?) behind the two “Irons” that have been my biggest inspirations.
In The Beginning…
Pumping Iron: Released in 1977. According to IMDb, it’s classified as a “Documentary/Sports” film. Brought the sport of bodybuilding into mainstream consciousness.
Iron Maiden: Formed in 1975 (first album released in 1980). Led the charge of the New Wave of British Heavy Metal [NWOBHM].
Sports
Pumping Iron: Stars champion bodybuilders Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu (also competed in the first “World’s Strongest Man” competition), Mike Katz (formerly of the NY Jets) and many others
Iron Maiden: The band is the creation of bassist/songwriter Steve Harris. He turned down a career in professional soccer to pursue his musical vision. Singer Bruce Dickinson excels at the sport of fencing. Guitarist Adrian Smith loves fishing while drummer Nicko McBrain and guitarist Dave Murray are both avid golfers.
Politics
Pumping Iron: Features bodybuilder, turned action hero, turned governor, Arnold Schwarzenegger.
Iron Maiden: Features a larger-than-life mascot named “Eddie” – once pictured on the cover of the single “Sanctuary” wielding a knife while standing above the lifeless body of then British prime minister, Margaret Thatcher.
Vices
Pumping Iron: Arnold is seen smoking marijuana in one scene and has also admitted to steroid use.
Iron Maiden: No newsworthy drug use (other than early singer Paul DiAnno’s cocaine problems but he’s been out of the band since 1981), but as full-blooded Englishmen, they have been known to enjoy a pint of beer now and then.
International Outreach
Pumping Iron: Released in Japan in 1986
Iron Maiden: Released live EP, “Maiden Japan” in 1981
Solo Careers
Pumping Iron: Arnold went on to become a major Hollywood star and governor of California. Co-star Lou Ferrigno never was able to capture the Mr. Olympia title, but he did have a starring role as the alter-ego of Dr. David Bruce Banner in the 1977-1982 Incredible Hulk TV series.
Iron Maiden: Front man Bruce Dickinson also has a successful solo career on the side (and is even a licensed pilot, often taking the band to gigs aboard the “Bruce Goose”)
Dedicated Fans
Pumping Iron: I once worked out with a friend near Monticello, Indiana in a gym that was converted from a church. At one end of the gym, smack in the middle of the outline where a cross once hung was a poster of Arnold‘s classic black & white side chest pose. How’s that for fan-appreciation?
Iron Maiden: Even with limited air play, they’ve sold over 80 million albums world-wide.
Longevity
Pumping Iron: You can still find Arnold‘s ”long lost workout” in bodybuilding magazines
Iron Maiden: Quickly sell out stadiums worldwide to this day
If only the producers of Pumping Iron had the foresight to use Iron Maiden‘s music as a soundtrack, my world would be absolutely perfect.
Come See For Yourself
What do the names Sinatra, Bon Jovi, Springsteen and Horner have in common?
They are all incredibly talented individuals you can hear on the radio AND each one hails from the state of New Jersey.
Did you just ask ‘But who’s Horner’?
Well, if you live within earshot of Vineland, NJ, you’re probably already familiar with my friend and colleague Sherri Horner, host of a popular heath & fitness themed radio show on 92.1FM.
Sherri interviews everyone from world champion athletes to top medical professionals and internationally known fitness experts.
(Not to boast, but I’ve been a guest on the show more than a few times. And if you look closely at the show’s website, you might even notice a picture of yours truly. But that’s enough about me… this one is all about you, baby!)
Thanks to Sherri’s dedication to spreading the fitness word beyond the borders of the Garden State (along with some help from the miracle that is streaming media), fitness buffs worldwide can now tune in LIVE Saturdays 12:00 to 1:00 P.M. EST from the comfort of their personal computer.
What? That’s smack dab in the middle of your Saturday workout? Or maybe you’re still recovering from Friday night’s decadence and debauchery?
No problem. Past shows are starting to become available at HealthFitnessBroadcast.com, too.
So start spreadin’ the news…
Food For Thought?
Book Review:
The Couch Potato Workout: 101 Exercises You Can Do At Home!
(Publisher: North American Spine Society – Jan 2006)Quite simply, this is the worst book about exercise I never read.
Fitness professionals everywhere should be offended – yes, even Gunnar “lift your soup cans” Peterson should even feel insulted.
Here we have an entire industry committed to helping people that want to be helped and realize the only real solution is to ‘eat right and exercise’.
Then a book like this comes along and suggests that it really is possible to get in shape with little to no effort.
To make things worse, this piece of “literature” was written by an MD – an expert in sports medicine and rehabilitation?!
I’ll give the author the benefit of the doubt and assume his book is intended to be taken tongue in cheek, but Dr. Press should realize that the letters after his name suggest a level of credibility and some people are likely to take this book seriously.
Sorry to be the bearer of bad news, but you can’t have your cake and eat it, too.
Maybe the problem isn’t their bodies, but their self-image?
This book was apparently written for people that have not only proven unwilling to un-plop their not-so-streamlined a**es off the couch to exercise, but they even accept the demeaning label of “couch potato” as some sort of status symbol. (And I suspect that today’s ‘couch potatoes’ is tomorrow’s ‘nappy headed ho’)
According to this description from Amazon.com,
This entertaining book provides 101 simple exercises that can be done at home to increase strength, balance and flexibility. From the “Overhead Laundry Toss” to “One-Legged Flossing,” Dr. Press – a leading expert in sports medicine and rehabilitation – explains everyday activities that can improve your overall fitness level and reduce the risk of injury. Amusing illustrations provide a guide for the reader on proper technique.
Did they say entertaining? Maybe. But I suspect this book is best suited for reading in the smallest room in your home. [take a moment to think about that one if you need to]
And what about proper technique for ‘one-legged flossing’? I agree in principle that it is possible to identify opportunities to exercise anywhere you want to. But for true couch potatoes, I suspect any want to exercise will be outweighed by the comfort and familiarity of their own butt-imprint on the sofa cushion.
There have been more than 473,000 hits on “couch potato exercise book”, so obviously someone believes this book might just be the antidote to the Judge Judy marathon they can’t pull away from.
Or maybe those hits are just one of the economic indicators suggesting gag gifts are on high order this year? (Which reminds me… to the wise-guy with no return address: I can read the postmark… If I get one more inflatable sheep in the mail, I swear I’ll hunt you down even if I have to go door-to-door through your entire zip code. I’ll find you. You can bet on it!)
The Short Story: Although the Couch Potato Workout won’t be on my list of gifts to give this year, at 8.3″ x 5.5″ it might just work as a heavy-duty coaster for your favorite couch potato’s mega-sized Slurpee while they sweat gravy in front of the tube.
Oprah’s Book Club Has Nuthin’ On This
Seems like everyone who’s anyone these days has a book club. Since I like to run with the big dogs, I figure it’s high time I put on my game face and make some recommendations of my own.
One of my all-time favorite books is “Facts and Fallacies of Fitness” by the late Dr. Mel C. Siff. I was fortunate to get a personally signed copy only months before his untimely passing in 2003.
Dr. Siff makes you put on your thinking cap as he challenges everything you thought you know about aerobics, flexibility, nutrition and beyond.
At over 300 pages, F&F really is a great read for both fitness professionals and ‘regular’ people alike.
Even though the first edition came out in 1995 – and to the best of my knowledge it’s been 4 years since it’s most recent printing – this book is still way ahead of it’s time.
To illustrate the basic philosophy of the book, here is a short excerpt from Facts & Fallacies:
RULES?
- A rule is not a law
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A theory is not a law
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A judicial law is not a scientific law
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A guideline is not a law; it simply points the way
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Scientific laws cannot be broken; judicial laws can
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An hypothesis is not a law; an hypothesis is a theory
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A theory has to be proved repeatedly to become a law
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Most rules and laws are relative to some frame of reference
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Beware of absolutes; almost everything is relative
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Rules change; scientific laws do not; judicial laws do
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Rules can be and usually are broken
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Breakable laws are theories
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Some rules should be broken
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Look for undiscovered laws
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Think before you rule
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Question all rules
Good, bad or ugly, feel free to comment on this post if you’ve read Facts & Fallacies.
Click here to order Facts & Fallacies of Fitness by Dr. Mel C. Siff
"Mighty" Joe Stankowski
