Personal Trainer Pricing
While I do still work with the occasional ‘one-off’ client, it’s been several years since I’ve promoted my own personal training services by the traditional “hourly” model.
Initially, one of the reasons I switched to more of a ‘monthly membership’ – or ‘program design’ model was because it was just different enough from what every other trainer was offering – and in a market flooded with “experts,” any point of differentiation can’t hurt.
Besides, how much longer can we – as an industry – expect people to pay us to follow them around a gym while we ‘expertly’ count to 10?
In fact, I now go so far as to provide that level of personal counting training for free – it’s what I call the “toy in the cereal box”. I’ve come the realization that the real value isn’t in my ability to count accurately (or lack of that ability, as my clients will surely agree!) – but in designing and supporting “big picture” programs and processes that get ‘em from where they are now to where they want to be in the next month – or 2 – or 3.
To explain my coaching process very simply: I can be the GPS, but you will always be the one who needs to step on the gas and turn the wheel. If obstacles come up (and they always do), I can often recalculate the route so you’ll end up in the same place, but you STILL need to do the driving.
WHEN DO “HOURLY RATES” MAKE SENSE?
If you’re a mechanic, charging by the hour can work (though I’d suggest garage owners would be wise to consider offering a monthly/annual maintenance & repair membership program, too, but I digress…)
The auto repair industry has standardized labor guides in which one can determine just how long it should take to replace an alternator on a 2011 BMW or the flux capacitor in a 1981 Delorean DMC-12. The car doesn’t get to choose why, when, how or where the repair gets done – or if it gets done at all – but the fact that there are standard expectations makes it easy (and perhaps even logical) to sell such services by the hour. As long as the annoying ‘service engine’ light is off when you collect your vehicle, all’s-well-that-ends-well.
The problem with selling personal training by the hour is that individual goals, experience, level of commitment and a plethora of other variables can be completely different from one trainee to the next. A single strategy might take one client/member a brief chat to understand, accept and implement. The same strategy might take another months – if it’s even an appropriate strategy! There are no standard guides to follow that allow us to provide a meaningful ‘hourly’ rate. Can a person lose 10 pounds in a month? Sure. Can you lose 10 pounds in 6 months? Absolutely.
While your car doesn’t have any say-so in its repairs, YOU ultimately have to make every decision from the time you decide to hire a trainer – or buy a book/video – or choose to do-it-yourself… or stay as you are and do nothing at all. YOU have to decide the best way to acquire the goal-supportive foods/supplements that’ll move you closer to your fitness goals. YOU have to consume, digest and eliminate the waste of said food. YOU have to get enough sleep. YOU have to control the rise and fall of your own iron. With so much dependent on what YOU do, do you really want ME or any other trainer to charge for personal training “by the hour”???
I (and all of my fit-biz brothers and sisters) can only teach, persuade, educate and direct. Unless (and until) you make the decision to systematically put your nose to the grindstone, shopping for “personal-training-by-the-hour” can only be a short term band-aid that may make you feel good… but what is the VALUE in that?
- Okay, so maybe KITT can pick which garage it goes to for repairs…
Grand Rapids Personal Trainer TV Show
Ok, so this post should probably be titled “Calvin College TV Show” – but since one of their media production classes (CAS250) asked me to help ‘em with a li’l project this semester, and I was the host of the fitness-themed show – I s’pose it’s just as fair to call it the Grand Rapids Personal Trainer show, too. ;-)
Anyway, over the past couple of months, I developed content for SEVENTEEN 10-minute episodes of a show titled “Beltline Construction” – a double-entendre those familiar with Grand Rapids geography will no doubt understand.
More to the point, below is a brief teaser/highlight reel from the project. I’ll be posting individual episodes at my GRPT site soon and will post some additional “fan page” exclusive content HERE. (“Like” it so you don’t miss a beat)
Have a happy festivus and a “mighty” 2012!
Now on with the show…
[Oh... and a HUGE thanks to my hard-rockin' musician buddy Mark E. Johnson from Pennsville, NJ for allowing us to use the 'training tune' in the show!)
A Letter From A Personal Trainer
Yesterday, I met with a new client with a few challenges – and I’m opening my follow-up email to you. Personally identifying specifics have been omitted or changed to protect the innocent, but since I know many of my readers are trainers and/or fitness enthusiasts who also have challenges to work with/through/around – and this was such an interesting guy to work with – I invite you to add additional comments, critiques, questions or the usual random insults I’d expect from someone who’s willing to read through my caffeine-inspired (although I still remain diet coke free since Oct 2010!) ramblings. ;-)
First, a little background: he’s dealing with weakness brought on by a traumatic injury to his wrist, elbow and shoulder (all the same side, same injury) ~40 years ago. Countless surgical procedures later, he’s still limited in strength and range of motion - as one might expect after such a serious “boo-boo.”
Next, a former competitive triathlete, he has “bad knees.” After working my mojo(e) with some basic movement/strength assessments, it’d seem that he has what McGill referred to as “gluteal amnesia” – or the term that I apply to ANY muscles that aren’t getting the right signals from mission control: ‘muscle dormancy’. Those muscles are still there… they just need to ‘wake the f*ck up’ (to paraphrase Chris Rock.) Since his glutes aren’t holding up their part of the deal, his knees are getting the kind of repetitive stress that all those “Unbreakable” combs did when handed out amongst my 4th grade class many years ago. (c’mon… if you were 10 and somebody handed you something branded as ‘unbreakable,’ wouldn’t you recognize that as a challenge?!)
Add to this the lack of any SPECIFIC goal other than to become “optimum” (seriously, I couldn’t peg him down to ANY goal – even with all the prodding, guiding, questioning I could muster – yet he’s been training 2.5 hours EVERY day like clockwork.) While I certainly commend his dedication to the practice of training, without any specific goals, how could we ever know if training is getting us closer to an “optimum” state? As I’ve said more than once, random efforts can only produce random results. This meeting/consulting session opened up quite the thought-provoking, philosophical – and dare I say fun – dialogue that you’ll no doubt see forms the philosophical theme of my follow-up to him.
He’s well-versed in the basics, seemed to accept my analogies – and even though we made some significant progress in just one meeting, I could tell that my “modern approach” challenged his core beliefs of fitness to a point that seemed as if THAT made him a bit uncomfortable.
Oh, and he’s an out-of-towner so it’s not like I’d be able to oversee every minute detail of his new-and-improved training plan (not that I’d necessarily need to,anyway), so this one-off consult includes the additional challenge of addressing the most important concepts that’ll help him make the kind of (yet-to-be-defined) progress he wants – and have enough resources available to refer back to – when he returns to his fully-stocked home gym far, far away.
Hopefully, you’ll be able to fill in the gaps (since I frequently refer to conversation points from our meeting that aren’t directly obvious from my notes.) And as I mentioned earlier, feel free to share your own constructive critiques, additional questions, etc… I’d imagine “Client X” will read this, too, so if you have something useful or otherwise thought-provoking to offer, I’m sure we’ll all appreciate it.
Now I’ll let my follow-up do the talking. Hope ya’ll can keep up!
-Joe-
***** ***** ***** ***** *****
Client X,
Ok… so my pocket-answer to “how does one get in shape?” is the same as any of our grandmothers might’ve told us: eat right and exercise.
What this really means is, “how can I get from where I am to where I want to be?” - so my job is to translate ‘eat right and exercise’ into a language that matches the individual’s goals, timelines, abilities/limitations, interests, available resources and experience to help them get WHERE THEY WANT TO BE.
In the book, Facts and Fallacies of Fitness (by Mel C. Siff – one of my early mentors through his Supertraining newsgroup and books), Dr. Siff defines fitness as “the ability to execute a given task effectively and safely.” I s’pose I’d define fitness even more simply as ‘the ability to perform work.’
How much work? What kind of task?
Well, that depends on YOUR needs – which bring us right back to the Lance Armstrong/Asashōryū Akinori comparison. Both could be considered among the very best at performing their chosen “work,” yet if you put Armstrong in the sumo ring or Akinori on a bicycle, either of ‘em would be lucky if they even received a “certificate of participation” at the end of a competition. “Fitness” is specific, therefore, training to become “optimal” one MUST have a specific desired outcome.
One of the fundamental concepts of “fitness” is known as the SAID principle… Specific Adaptations to Imposed Demands. Demands could also be referred to as “stimulus” – adaptations are the response. How we choose and apply the stimulus affects the level of response we should expect to see.
So unless and until you can recognize/identify/articulate a specific goal it’s gonna be impossible to determine which training stimulus we need to apply, how much, how often, at what intensity, etc…
Because your only immediate goal is to continue doing “something” (to the tune of 15-17hrs/week) that will move you closer towards “optimal” – but only in a “general” sense – I’ll address the 3 common components of “general fitness” one at a time.
STRENGTH – call it weight training, resistance training, pumping iron or whatever else you’d like, the main reason (some would argue the ONLY reason) we use resistance is as a stimulus to increase strength. Therefore, if you’re not pushing the envelope to get progressively stronger, you’re not really ‘strength training,’ are you? It gets even trickier when one considers the many different types of strength: maximal strength, relative strength, speed-strength, acceleration strength, strength-endurance, etc… Which type is “most general”??? Beats the hell outta me!
ENDURANCE – This article provides an introduction to the 3 metabolic pathways. We need one kind of endurance to sprint 100m/perform a one-rep max squat, a different kind of endurance to run 400m (or a P90X circuit training workout) and yet another kind of endurance to tackle a triathlon. To me, this what ‘cross-training’ is… NOT switching between walking, running, biking, stair-climbing, etc. – all done at the same relative intensity/duration. One could effectively “cross-train” with a single activity (let’s say a spinning bike, for example) by varying intensity, distance, time, etc. from one workout to the next. Of course, I’d ALSO like to get away from lower body, sagittal plane dominant exercise as your ONLY form of “cardio” training, but let’s address one issue at a time, shall we?
Restated, there is no “general” endurance. As far as I’m concerned, we can get all the “cardio” we need by manipulating the rest intervals and exercise selection during your strength training. This kills two birds with one stone (as the saying goes.) Of course, this kind of time-efficiency would cut deeply into your current approach of 15+ hrs of training each week – bringing training time down to 2.5 to 5 total hours (gasp!), so what else can we do increase your (perceived or real) training volume?
Long, slow distance (LSD) training *may* be appropriate during certain phases of training… as may high intensity interval training (HIIT).. or anything in between. But we STILL need that specific target to aim for before just working out for the sake of working out.
I believe it was Alice (in wonderland) who asked the rabbit, “which way should I go?” The rabbit replied with something to the effect of “if you don’t care where you end up, the way you go doesn’t really matter.”
FLEXIBILITY –Static stretching? Active-isolation? PNF? Dynamic? Contract-relax? There are many ways to ‘stretch’ – but are we more interested in active or passive range of motion? (after significantly increasing your shoulder range of motion in about 5 minutes without ANY ‘stretching,’ I’m sure you know which side of the fence I’m on!)
My thought process regarding flexibility can best be summarized by a series of questions that goes something like this:
1) do you have the ability to function effectively in your sport/activity/lifestyle and still have pain-free movement to spare?
2) if no – is any limitation/tightness serving a protective function against instability? (remember, stability proceeds mobility, so we can *usually* assume the answer is a resounding YES!)
3) WHY ON EARTH would we want to over-ride or otherwise bypass an evolved protective mechanism that’s much smarter than I am?
Because I have to operate under the presumption that “tightness” may in fact serve a very important purpose, I’m morally and professionally obligated to present you with TWO options:
1. Suggest that we allow your body to protect itself from further damage and continue the predictable pain/tightness cycle – UNTIL it gets so unbearable, you give up and seek surgical/medicinal options that may or may not address the actual CAUSE of the discomfort/limitation.
OR
2. determine which muscle(s) are weak/inhibited, causing the ‘tight’ muscle to work overtime to pick up the slack – then address that WEAKNESS. (since “diagnosis” and “treatment” are out of my jurisdiction, if determining your length/strength relationships goes beyond my own capabilities/scope of practice, all I could do then is return to option A but instead of waiting until the inevitable “breaking point”, I’d suggest you find someone better qualified to work with your particular limitations – one who could address the cause of tightness, not just the ‘symptoms’)
Now if you really want to entertain yourself on the principles behind the techniques I use, try googling “reciprocal inhibition” (and then send me a 2 page book report with your findings/follow-up questions!)
Better yet, find a Muscle Activation Techniques (MAT) therapist in your area. The techniques they use are even MORE efficient – and effective – than the approach I work with. Go to http://www.muscleactivation.com/main.html –> about –> finding a specialist (or –> ‘science behind’ if you want more info on how the system works its mojo)
Also, take a gander through “The Trigger Point Therapy Workbook” (Davies & Davies) and/or search YouTube for vids on Self-myofascial release (using a foam roll, lacrosse ball, etc.)
Nutritionally, I recommend the systematic approach of Dr. John Berardi’s “Precision Nutrition.” You can purchase the do-it-yourself ‘kit’ for about a hundred bucks; join one of JB’s lean eating coaching programs/contests (I think he’s been running this a couple times a year) or you may even consider my own basic and advanced personal nutrition coaching options (I was among the first dozen or so people to complete the Precision Nutrition Level 1 certification, so even though I’m no biochemist, this certainly wouldn’t be my first time at the rodeo!)
Other issues/concepts we discussed:
Calorie cycling – although I’d consider it more of an advanced technique and I’d really like to see you master the 5 basic habits FIRST, you do already seem to have a respectable grasp of basic nutritional concepts, so you may be able to get away with taking a ‘shortcut.’ Essentially, take your current 2000cal/day intake as an AVERAGE over a week, not a daily “absolute.” At the end of the week, you’ve still taken in the same 14,000 calories, but by running couple days could be at a deficit, a couple at maintenance and a couple at a surplus, you’re now manipulating the stimulus that can produce change.
Your body will always seek a level of homeostasis (read: maintaining the status quo.) Without variations in expenditure (through training & lifestyle related activity) and intake (read: the calories/nutrients you consume), our bodies will ultimately adapt to the stimulus provided and have no reason to move towards “optimal”… instead, you’ll move AWAY from optimal. Of course, I’d suggest STRATEGIC and MEASURABLE variations (as opposed to random ones), but this brings us right back to the sticking point of not having any specific goal(s) to work towards!
There are 3 basic variables to nutrition: HOW MUCH you eat, WHAT you eat and WHEN you eat. Change one or more variables, you change the outcome. It sounds like you have all 3 variables locked in to your day-to-day routine. My suggestion: start by focusing on just ONE of ‘em… and from what you told me, I’d start with WHAT you eat first (this is a nice segue into my next thought…)
If you’re going to insist on training 15+hours/week AND you’re also going to consume a diet that consists of little more than whey protein powder, yogurt and diet coke (the recipe for the ‘gruel’ in THE MATRIX?), because you’re not providing alkaline (base) producing foods in the form of fruits and veggies, your body is left with no option but to break down the lean mass you’re working so hard to build/maintain, both for repair and to balance out your acids/bases. There’s a lot of alkalinity stored in the form of bone, connective tissue & muscle that your body will need to “eat”… t’would certainly be a shame to ‘wash it all away’ simply because buying/prepping/storing/eating vegetables is “inconvenient,” wouldn’t you agree?
Since you do have 15 hours each week to dedicate towards becoming “generally optimum,” you might want to consider counting food acquisition (shopping? gardening?), preparation and storage as part of your ‘time served.’ Remember, grandma said it best: eat right and exercise. It doesn’t need to be rocket science, but to cause an adaptation response, we need to apply stimulus, recover (adapt), apply a NEW/greater stimulus… and so on. Doing the same thing all the time is a road map to take you backwards, not forwards.
Both of these guys could be considered “optimal” at different tasks.
Which is MORE optimal?
How do YOU define ‘optimal’?
Grrrrrr…. A Rant About Multi-Level Marketing “Opportunities”
This one’s especially for my fellow fitness/health industry pros…
In your work with weight loss and/or sports performance clients, I assume you’re already giving ‘em some variation of the standard recommendation to “eat right.” I also assume you’re even helping them understand what that seemingly simple advice actually means. You may even be recommending a few supplements to help make “eating right” a little easier (perhaps through an affiliate program?)
I’m even going to go out on a limb and assume your clients are at least as smart as mine and realize that our body’s preferred source of nutrients is actual FOOD – and NOT shakes, powders, pills or potions.
Just last week, one of my trusted colleagues pointed me in the direction of a meal delivery service that is NOT loaded with cheap fillers (read: pasta/rice/flour.) It’s also NOT a mass-market “T.V. dinner” (such as the latest crop of ‘jenny craigs’ and ‘weight watchers’ knockoffs.) The menu options consist primarily of proteins and veggies. The same things I suggest my own clients base their own “diets” on.
My first instinct whenever someone tells me about any program that “sounds too good to be true” is that it must be another Multi-Level Marketing program (argggh!)
Even though I’ve been living in the middle of MLM-central for the last 3 years now (Amway started in a neighboring suburb of Grand Rapids, MI) – I don’t care if you’re selling solid gold bars straight from Fort Knox – if it’s being sold via an MLM business model, there MUST be something wrong with it. There have been too many less-than-legit “opportunities” over the years, that it has long been my hard-and-fast policy to completely turn my attention away at the first signs of a “ponzi scheme” no matter how much better the product is than sliced bread.
“But I’ve got the cure for cancer!“ MLM? fuggeddaboudit.
“What if I give you a free sample of this magic fat loss dust?” Not interested. In fact, why don’t you hang up on yourself before I do?
There’s just something about the MLM model that doesn’t sit well with me – and I suspect it’s the same thing many of my clients have alluded to when discussing such “solutions” over the years. Now I’ll try to articulate what I *think* many of us have been feeling…
While I’m certainly not against the idea of profit, it seems that most (if not ALL) MLM-ers put their personal want for money above any sense that they should ALSO be delivering a product/service.
Let me restate this: I’m all for making as much moo-lah as you personally care to, but not at the expense of ‘selling out’ the same trust you work so hard to build as a PROFESSIONAL in your field. The difference between “greed” and “good business” is motive. Because the “downline” is usually positioned as “the key to great riches,” MLM-ers motive always seems a little to self-serving to me.
That said, there are several excellent “single-tier” affiliate programs I whole-heartedly buy in to. It should go without saying (but I’ll say it anyway, in case there was any doubt), the products also have to be of top-quality for me to even consider putting my MIGHTY JOE ‘seal of approval’ on ‘em. I don’t expect any of ‘em to help me “get rich quick.” Instead, I view them as resources that may help a certain number of my clients, prospects, readers, neighbors, friends or family. Any commissions I happen to make because I promote them is a bonus. Some months, this might be as little as a couple hundred bucks while other months reach into the thousands. My CORE business is fitness program design and coaching. When I find existing resources that support or compliment my the coaching principles I use – and they don’t have that “taboo” label of MLM on ‘em – I think it would be awfully silly if I didn’t at least look into promoting it even if it means I might actually profit (gasp!) from it, too.
So getting to the point, the aforementioned meal delivery service that appears to be an EXCELLENT match with the nutrition principles I teach (and I assume you do, too, in whole or in part) has a single-tier affiliate program. You can check it out at Personal Trainer Food.
I certainly don’t have all the answers about the program, but I did sit in on one of their daily webinars (along with another well known fit-biz pro – and I think it’s fair to say that he’s AT LEAST as skeptical as I am about these things) – and all I can say is that if you don’t at least do a little research into this unique service (did I mention it’s free to join?), you may be doing your customers a huge dis-service by giving ‘em good advice (‘eat right’) but no practical solution to make it work.
Steroids In Pro Sports: You Know You Want It
Here’s the deal: I think politicians should keep their noses out of professional sports. Isn’t there anything more important they can do to waste their time (and OUR money?)
I also believe the way a responsible adult chooses to “enhance” performance is a personal choice, and if an individual feels the potential for benefit outweighs the potential for risk, well, who the hell am I – or you – to tell him otherwise?
Not that I condone, endorse, recommend, prescribe or otherwise assist in the acquisition or use of any illegal substances – including anabolic-androgenic steroids or growth hormone, but when it comes to professional sports, the fact is, there’s a LOT of money at stake (mmmmm… steak), and you might be surprised (if you’re naive enough) to learn what people are willing to do to get a piece of the action.
While the media/public-at-large typically speak against performance enhancement in the public forum, the reality is that very few people will shell out hundreds – even thousands – of dollars to plant their carcass in a seat at their favorite team’s stadium for 3 hours and pay upwards of $10 for a beer if the players/entertainers are anything less than caricatures of ‘regular’ humans.
If ever-increasing signing bonuses and multi-million dollar contracts are any indicator of the truth, we clearly want our superheros to be larger/faster/stronger than life, whether you’re willing to admit it or not.
Just last week, I was live on WJRW (1340am) discussing this reality (and so much more) with Tim Doctor and Josh Leng.
I can’t say just how long the podcasts will be up and running, but I invite you to listen in as I offend Chicago Bears fans, sports “purists”, ugly women and anybody else who doesn’t feel exactly as I do. So hurry yo’self over to this 2 part interview and let me know your thoughts on the subject…
Globetrotters, Green Bay and the Godfather of Fitness
Having won over 98% of 22,000+ games played over the past 85 years, the Harlem Globetrotters amazingly <wink, wink> scored yet another tally for their win column by defeating the Washington Generals in an ‘exhibition game’ here in Grand Rapids this weekend. Whew!
You can be anything that you can imagine – Meadowlark Lemon, Harlem Globetrotter for 22 seasons
Speaking of wins for the history books, my Green Bay Packers are going to the Superbowl. My prediction for Feb 6: Green Bay 41, Pittsburgh 17. (not to put any pressure on you, Green Bay, but my birthday is Feb 7. It sure would be nice if’n ya’ll would be so kind as to give me just one more win this season, eh?)
Show me a good loser, and I’ll show you a loser. Vince Lombardi (1913-1970)
Last – but certainly not least – perhaps the most respected man in the fitness business, Jack LaLanne, completed the final set of his 96 year workout. While I’d assume he put the dumbbells back in the rack where they belong, I’m quite sure all of us who have been inspired, educated and motivated by Jack’s message and personality over the years would more than happily follow him around the gym, picking up his weights, in the hope that just a little of his mojo would rub off on us in the process.
I tell people I can’t afford to die; it will wreck my image! Jack LaLanne (1914-2011)
Jack, I think it’s safe to say, your image will remain intact for a long, long time.
Jack obviously read the latest Lou Schuler/Alwyn Cosgrove book, New Rules of Lifting for Abs
Riding Ted Williams’ Coattails
Ted "Golden Voice" Williams
Certainly by now, you’ve heard all about Ted Williams fall and rise (and fall?) from glory. Not being one to pass up a good opportunity for shameless self-promotion, I figured if the Today Show, the Cleveland Cavaliers and umpteen other businesses are willing to ride Mr. Williams’ camouflaged coat-tails into viral-video stardom, then who the hell am I to sit here and think up my own unique marketing message to promote my new Grand Rapids personal trainer website?
After all, fame sells, baby.
It’s amazing what you can create with some cardboard, a couple of permanent markers and a camera, don’t ya’ think?
(Note to Matt Lauer & Meredith Vieira… have your people call my people and we’ll try to set up a time for me to come on your show.)
Grand Rapids Personal Trainer Leading Statewide Fitness Challenge
FOR IMMEDIATE RELEASE
For More Information, Contact:
David Roddenberry roddenberry@healthywage.com or (917) 213-2235
“Mighty” Joe Stankowski news@JoeStankowski.com or (616) 827-7479
New York Based HealthyWage™ Enlists Grand Rapids’ Fitness Guru to Help Michigan Lose Weight
Jan 4, 2011 – Need extra motivation to lose weight this year? Modeling the success of the popular TV show, The Biggest Loser, New York based HealthyWage [www.HealthyWage.com] has issued a state-wide fitness challenge to all of Michigan with the help of a local fitness expert, plus some extra special incentive.
In “The Michigan Matchup,” teams of five will compete for the greatest percentage of weight lost from January 8 through April 15, 2011. To join the challenge, participants pay a modest registration fee and weigh in at the beginning and end of the contest at a local health club. The winning teams will receive a total of $18,000 in cash prizes ($10,000 for first place, $5,000 for second, and $3,000 for third). Additionally, individual participants can earn $100 cash if they start with a Body Mass Index (BMI) above 30 and achieve a BMI below 25 after one year.
Grand Rapids’ resident fitness expert, “Mighty Joe” Stankowski, creator of “This Workout Doesn’t Suck” [www.ThisWorkout.com] and a co-author of “The Power of Champions,” was enlisted as The Michigan Matchup’s official spokesperson and will provide contestants advice, support and motivation via weekly Q&A-format telephone conference calls.
“The Michigan Matchup brings the state together in a collective effort to achieve weight-loss and health goals through a fun and lucrative contest,” said HealthyWage co-founder David Roddenberry. “Competing in teams of 5 against family, friends, and co-workers for added encouragement, bragging rights and big cash prizes leverages our social network model proven to help motivate and sustain weight-loss. Academic research shows that obesity has spread through social networks and will likely reverse through social networks.”
Stankowski adds, “Of course it would be great if everyone was motivated by improved health and wellness, but in reality, there’s a tendency to take those things for granted until it’s too late. Fortunately, HealthyWage understands the motivational power of cold, hard cash and they’re putting some serious money on the table to help those who need an extra kick in the backside!”
Over 90 health clubs throughout Michigan have signed on to support contestants and serve as weigh-in locations, including many YMCA’s, Endurance, Bally Total Fitness and MVP Sports Clubs. Registration for the contest is open now through January 8 for all Michigan residents.
Those interested in joining The Michigan Matchup may do so online at www.michiganmatchup.com.
# # #
Your Weight Loss Resolution Sucks (And How To Fix It)
It’s that time of year when a lot of people traditionally “resolve” to lose weight.
Problem is, “losing weight” isn’t an action one can resolve to do; it’s an outcome.
Lifting weights 3 times a week – now THAT’S an action.
Planning your meals a week in advance… THAT’S an action, too.
Drinking water instead of soda… more ACTION. (I’m 3+ months diet coke-free, by the way!)
Resolve to take positive action and there’s a much better chance you’ll get the outcome you want.
***** ***** *****
Last week, I was a guest on the Tim Doctor radio show (WJRW 1340AM right here in Grand Rapids) where we discussed some other common problems people have with their resolutions and training plans. While it’s obviously too late to call in with your questions, you can listen to the podcast at the links below.
[UPDATE - 1/20/11: THE PODCAST IS NO LONGER AVAILABLE AT THESE LINKS. IF YOU ABSOLUTELY MUST LISTEN TO IT, CONTACT ME (SEE "HOLLA'" AT TOP OF PAGE) AND I'LL FIND A WAY TO GET IT TO YOU]
Grand Rapids March for Babies 2010
FOR IMMEDIATE RELEASE
MEDIA CONTACT, Patty Osborn
(616) 247-6861
Grand Rapids brings out marchers of all ages
Nearly a thousand registered walkers fight for babies, including Mary Ellen Murphy, Todd Chance and Scrubbs in the Morning; Dr. Leonard Radecki; Mighty Joe Stankowski; and special guest – Maranda, and raise $225,000 to help babies be born healthy.
(Grand Rapids, MI, April 24, 2010) – Local residents joined together in support of the smallest citizens of Grand Rapids—babies—by participating in March for Babies to benefit the March of Dimes. 500 people actually braved the drizzling rain on Saturday and the event was packed with strollers, families and teams. “I am proud that Grand Rapids residents joined together to support the health of all babies,” said Ginger Feldman, March of Dimes Division Director. “The efforts made and money raised by our volunteers this year will help the March of Dimes achieve its goal of $225,000 ensuring that every baby has a healthy start in life that much sooner.”
Special guests at the day’s events included Grand Rapids Division Board Chair, Mike Mraz, March for Babies Chair, Becky Berrevoets from Farmers and Ambassador Family, April & Ryan Hamm,, the 2010 Grand Rapids Ambassador Family. Emcees for the event were Mary Ellen Murphy, Todd Chance and Scrubbs in the Morning. Warm up was provided by Mighty Joe Stankowski and Christina DeVos, 2010 Miss Black Michigan, and a special appearance by Maranda who lead the countdown to start the walk.
‘We’ve seen today how important it is to help our babies,” said 2010 March for Babies Chair Becky Berrevoets from Farmers. “This has been an incredible event, and I’m so proud to be from a community where people can come together for such a great cause. Helping our babies should be a top priority, and we should be excited about what we’ve accomplished here today.”
“It was a memorable and rewarding day for all of us,” said April Hamm, who served as the 2010 Grand Rapids Ambassador Mom. “We held our daughter for the last time on June 2, 2009. She passed away peacefully in my arms surrounded by her daddy, close family, and the doctors and nurses that we came to love. Ashlynn will forever be remembered as an inspiration to many and the most perfect, beautiful daughter that I could have ever asked for. Without the March of Dimes we would not have had 6 ½ amazing months with our daughter.” April was presented with a check for her March for Babies team from Ken Graham.
Money raised from the event funds research, awareness, education and local community grants for programs such as prenatal education programs for doctors and nurses at Holland Community Hospital and the March of Dimes Family Support Specialist Program at Helen DeVos Children’s Hospital.
The most urgent infant health problem in the U.S. today is premature birth. It affects more than half a million babies each year, with the number growing every day. The March of Dimes issued a Report Card on Premature Birth, giving the nation a D and Michigan a D. Babies born too soon are more likely to die or have disabilities. The March of Dimes is committed to reducing this toll by funding research to find the answers to premature birth and providing comfort and information to families who are affected.
2010 national March for Babies sponsors are Kmart, the March of Dimes’ No. 1 corporate supporter, CIGNA, Famous Footwear, Farmers, FedEx and Mission Pharmacal. Statewide March for Babies is sponsored by Farmers, Flagstar Bank, Coca Cola Enterprises and AT & T Yellow Pages. In Grand Rapids, March for Babies is sponsored locally by Mission Sponsor – Helen DeVos Children’s Hospital and Spectrum Health; Silver Sponsor – Dematic Corporation; Bronze Sponsor – Farmers Insurance; Start Line Sponsor- Flagstar; Family Fun Sponsor- AT & T Yellowpages; Registration Sponsor – Mill Steel Company; Radio Sponsors – Thunder 94.5 New Country, Hot FM 105.3 and 96.9 WLAV; Print Sponsor- Grand Rapids Business Journal; Food Sponsor- FedEx; Tent Sponsor – B-N-T Tents; Checkpoint Sponsors –FedEx, Independent Bank, Spectrum Health, Kreis Law, and Farmer’s.
The March of Dimes is the leading nonprofit organization for pregnancy and baby health. With chapters nationwide and its premier event, March for Babies, the March of Dimes works to improve the health of babies by preventing birth defects, premature birth and infant mortality. For the latest resources and information, visit marchofdimes.com or nacersano.org.
- XXX -
Vibram’s FiveFingers Are For Babies
This weekend (April 24th to be exact), in addition to walking in the Grand Rapids March for Babies, I’ll be there to meet & greet and warm up the crowd.
(Literally. I’ll be taking the 1200-ish expected attendees though a pre-walk warm-up).
I obviously have a preference for low rep deadlifts and all the anaerobic goodness they have to offer, but I am certainly looking forward to taking part in this 3mile walking event at the Farmers Insurance Foremost Campus (located off Kraft Avenue at 5600 Beech Tree Lane in Caledonia, MI).
And if you’re at the walk, please don’t hesitate to introduce yourself. I’m pretty easy to find… I’ll be the guy with the Fred Flintstone (14EE) feet and Vibram FiveFingers.
If you’re not in the Grand Rapids area or can’t make it to the March for Babies for any other reason, but you’d still like to contribute to this March of Dimes fund-raising effort, I would certainly appreciate it if you’d support my personal goal of raising $400 for this worthy cause.
Vibram Five Fingers Are For Babies (and deadlifts, too!)
Dramatic Fat Loss or Smoke and Mirrors?
I recently developed an educational program for my buddy’s gym just down the road from Grand Rapids in Holland, MI.
In a weekly presentation lasting roughly 75 minutes, I deliver a boat-load of information to help both fitness-newbies and seasoned gym-rats get the most out of the time they have available for training. While I see the information as ‘basic’, my interpretation of “eat right and exercise” (apparently) goes way beyond what most people learned in their high-school gym class.
When I checked my inbox earlier this week and read the following email, I had to chuckle…
I went to your new member orientation at Flex Fitness, and have been following the diet as best I can and also trying to work on my stability by lifting with low intensity (3 sets of 15). So far I’ve lost 9 pounds and dropped my body fat percentage 9% in just 2 weeks.(9 lbs. is not 9% of my body weight, so I must have gained some muscle as well)
While I’m all for using testimonials in my marketing efforts to show others just how valuable a trainer/coach/educator I can be, I just couldn’t let him go around sharing his experience with everybody. I like to think I’m pretty gosh-darned good at what I do, but imagine the unrealistic expectations people would have of me if word of my magical ability to produce 9% fat loss in just 2 weeks got out!
I mean, if I was shooting an infomercial for a crappy abdominal gadget, I suppose I’d be tempted to milk the hell out of it, but I’m just not made up that way. (yeah, I know… sometimes I even surprise myself.)
So, for your education/entertainment, here’s my response…
Sounds like you’re off to a GREAT start!
While you probably did start to eat away at your bodyfat stores – and may even be noticing some increases in your strength, I’m going to do what I do best and give you something to consider…
This is not because I want to be the burster-of-bubbles (and certainly not to deter your from continuing to work at getting ‘lean & mean’), but what you’re most likely seeing in such a short time is the difference a change in hydration level can make.
I don’t remember if I told you about the marathoner I worked with during your orientation session… Before a race, he measured in around 12% bodyfat. 26.2 miles later, he was in the low 40’s. It’s not likely that he got 30% fatter while running a marathon. Instead, he became dehydrated and it completely obliterated any degree of accuracy of our measurement tool – bio-electrical impedance analysis (BIA) – might offer… The one we used was similar to the popular Tanita body comp scales, but a hand-held version. I’m suspecting you used a similar device?
Assuming you did, essentially, you achieved what the marathoner did in reverse… hydrationally speaking, anyway. Many people start out under-hydrated, which can give an artificially high reading when using BIA as an estimation tool. By eating regularly, drinking plenty of good fluids and balancing things out through training for the past couple of weeks, you now have a much more accurate reading. Make sense?
You know how water is a good conductor of electricity? Try throwing a hair dryer in a bathtub full of water and you’ll quickly find out! [note: please don't REALLY do this!]
If you throw the same (hypothetical) hair dryer in an empty tub, the electricity won’t go very far. This is effectively how BIA estimates work. It takes some basic variables (height, weight, age, sex) and measures the speed at which the device completes the circuit (sending a micro-current through your body) to come up with a number that is *supposed* to be within a range of +/- 2.5% accuracy when compared to others of similar height/weight/age/sex. Problem is, when hydration can’t be controlled or accurately measured, it’s likely that you’ll see some drastic swings as H2O levels change.
Now if you used skinfold calipers on yourself, there’s also a degree of human error to be expected, so given the dramatic change in your numbers, I’d also question the accuracy of that method.
Hydrostatic testing has long been considered the “gold standard” of estimating body composition. This involves exhaling every last bit of air you can squeeze from your lungs, then being weighed while you are completely submerged under water. That’s not a natural way to go diving, ya’ know?
If you really need 100% accuracy, you’ll have to wait until you’re dead, then have someone boil you up in a vat of water, skim off all the floaty-stuff at the surface – weigh it and then subtract it from your total starting weight.
[note to the mentally deficient and/or cannabalistic serial killers with an interest in physiology: I'm not recommending the above 'technique', I'm only trying to impress upon you the fact that 100% accurate measurements aren't really all that important outside of a research environment.]
It is for reasons like these I recommend the use of regular (bi-weekly/monthly) progress photos AND a favorite outfit/pair of jeans/etc as tools to measure MEANINGFUL progress.
Of course, if you DID actually drop 9% body fat in just two weeks, I’d love to make you the ‘poster-child’ for my services!!! If I can help you accomplish that from nothing more than a spoken presentation, imagine how good the results would be if I actually designed a complete training plan for you!
Let me know what the numbers say in another week or 2. Barring any dramatic swings in your hydration level, that should give us a much better indication of your progress.
[note to the FTC: how's THAT for truth in advertising?]
Slosh Pipe Training Revisited
You may (or may not) remember my July 31st appearance on Grand Rapids Fox 17 where Morning Show host Sarah Brodhead took the slosh-pipe for a ride (or was it the other way around?)
This morning, the pipe returned with a vengeance – this time with its little cousin, the “slosh bell” (the 2′ left-over from a 10′ pipe when I made an 8 footer.) We also discussed a low cost way to help your slosh pipe survive even the coldest of Michigan winters.
Enjoy (and feel free to leave comments about your own slosh-pipe training experience).
Dip and scoop, Sarah.
Dip and scoop.
Beckwith’s Gym (Part 3)
[continued from yesterday]
…one, you can do the ‘country club’ model. Take your operating expenses and simply divide that by the number of powerlifters. I don’t know how many PL-ers are willing to pay $500 a MONTH to train here, but then again, I don’t really understand why golfers sink so much money into smacking a dimpled ball around a park.
Or two, expand your ‘menu’ to include other markets.
Obviously, I was strongly leaning toward the latter.
Out of the first 400-ish postcards I sent out, only a half dozen or so came back as undeliverable (possibly something to do with my chicken-scratch scrawl where a name and address should have gone), nearly a dozen made the plunge to the next step – going to the website and subscribing to an auto responder series. The other 300+ are still on my list of follow-up-to-do, but I’m gonna have to adjust my marketing strategy now that the ‘free gym membership + free personal training’ offer can’t be fulfilled (not at Beckwith’s anyway).
While Beckwith’s DID connect with another gym across town and arrange for their members to ‘transfer’ their memberships over, the fact is, for those living in the more southern range of their local market (towns like Jenison, Wyoming, Grandville, Byron Center or Hudsonville), the commute would now be as much as 30 minutes each way. “Official” backup plan or not, Strength Beyond Fitness (on Plainfield Ave) just wouldn’t meet the needs of every member affected by the sudden closure of Beckwiths.
Hence my promoting of Flex Fitness Center just down 196 in Holland (only half the drive time of Strength Beyond) as an alternate option. As I mentioned in the video back in Part 1, my friend and Flex owner, Shawn Miller, kindly offered to take stranded Beckwith’s members under his wing and honor the remainder of their membership – obviously with the hope they’d continue as paying members down the road – but moreso as an attempt to put a band-aid on the ‘black eye’ that is often cast when the public gets the (perceived or real) shaft from some branch of the fitness-industry-at-large.
To further expand on my video from Part 1, here’s Shawn personally extending his hand to any who may have been left without a place to pump iron…
[to be continued...?]
Beckwith’s Gym (Part 2)
[...continued from yesterday's post]
“Money?” I laughed. “That’s easy. We SELL program design”
He gave me that puzzled look you get from a dog when you ask it a question.
Long story short (whew!), my plan was to sell my program design services, include a gym membership and personal training (which I would pay for out of my program design fee) and EVERYBODY wins.
I often refer to this as my “toy-in-the-cereal-box-approach” (more on that some other day).
The problem was, there are only 20 or so competitive powerlifters in the area – and all of ‘em were already training at Beckwith’s.
I realized time was limited as this ship was already sinking and I’d have my work cut out for me. So I went for the obvious market: women.
Keep in mind, Beckwith’s build their reputation (since 1984) on powerlifting. The kind of sport many people (especially women) find intimidating.
So I purchased a list of women who fit a certain demographic and created a simple postcard to test the waters and see who might be interested in training in such an environment. I wrote the copy, but it was meant to appear as if it was coming directly from the gym. The postcard read something like this…
How Else Can We Say, ‘We’re Sorry’?
We understand you might find a traditional gym environment a little harsh. Maybe even a tad bit intimidating. Okay… maybe a LOT intimidating. And we realize it’s our fault. We’re guys. What do we really know about anything?
But we’ve been listening and you’ve been right all along. We’ve been selfish jerks and we’re sorry. Now we’re just hoping you’ll give us a chance to show you how much we want to change.
This isn’t a bouquet of flowers, but we do have a FREE Gym Membership and Personal Training offer we’d love to tell you about – if you’ll just give us a chance to start over…
All we’re asking is that you visit BeckwithsGym.com/freeoffer* to see how we’re trying to make things right.
Please check it out… We really do want to change.
Love always,
Beckwith’s GymP.S. Please say you’ll meet us half way… BeckwithsGym.com/freeoffer*
[* now that the gym is closed, this page is no longer active]
Again, the gym owners thought I was nuts. “…but this is a hardcore gym. This kind of thing will make us look… mainstream.” (gasp!)
I challenged ‘em with the question: What is McDonalds known for? (Ironic choice, I know – considering what I do and all…)
“Hamburgers?”
Exactly. But can’t you also walk into a McDonalds and get a chicken sandwich? Yogurt? SALAD?! Even with those options on the menu, they’ll never be able to ‘shake’ their image as a burger joint. Same with a gym like Beckwith’s. You’ll ALWAYS be a hardcore temple of the iron.
But as far as I can see, you have exactly TWO options…
[to be continued...]
What Happened to Beckwith’s Gym? – Part 1
Grand Rapids area fitness and powerlifting mecca is no more
Maybe it’s just the natural cycle of life, but sometimes good gyms go out of business. It was a real shame to find out yesterday morning that the weekend rumors about Beckwith’s Gym in Grandville, Michigan were true.
As I pulled into the parking lot at 3040 28th Street SW yesterday morning to meet with one of my personal training clients, I quickly noticed the lights were off and the interior looked eerily vacant for the normally active time of 11am.
Having been around the fit-biz block a few times, I immediately realized that Beckwith’s Gym’s time has come (and mysteriously gone sometime over the weekend).
I only discovered the gym a few months earlier. Always on the lookout for resources that I can direct clients, readers, friends and fans to, I heard talk of this dinosaur-style gym since moving to Grand Rapids a year earlier.
Yet every time I set out in search of the mythical Beckwith’s, I always wound up at their previous location (with an entrance in the back of a retired bowling alley) that always had a “closed” sign on the door. I just assumed it was because it was such an exclusive, powerlifting-niche club, they only had a handful of dedicated members who’d meet there at specific times. I wanted to know the secret handshake to get in – so I checked back every couple of months.
It was finally mid-summer before I thought to track ‘em down via the internet (this may come as a surprise to some of you younguns, but even though I consider myself a bit of a tech-geek, we old-timers sometimes take a bit longer to remember that google knows EVERYTHING).
I emailed one of their trainers who quickly replied that they moved about 3 miles west earlier in the year and they have typical operating hours. Finally – all I had to do was make the 20 minute drive to Grandville and I’d see what all the talk was about.
When I walked in I was greeted by “Pops” – the 73 year old majority owner and one heck of a deadlifter, too! We got to talking and I quickly understood that they were finding their new location (and the low-ball priced area competitors) to be forces they weren’t quite equipped to handle.
Membership at gyms like Beckwith’s are usually in the $40/month range but they found themselves competing against the franchised outfits with healthy marketing budgets and the ability to undercut the “real” gyms with membership as low as $12/month.
“Pops” knee-jerk response in order to stay competitive was to offer an annual membership for just $180 – with NO ‘initiation fee’ and no contractual obligation to renew.
So I asked him what he would offer when the franchises went down to $10/month… Or $5.
Being the lowest price option is rarely the best way to be profitable, but he needed to get people in the door to even have a chance to sell ‘em on the Beckwith’s ideal of training.
Because he was so set on competing strictly on PRICE, I suggested he take the low-ball approach to the max and give membership away for FREE. He looked at me like I just escaped the loonie-bin.
It was at this point I explained what I do. Not wanting him to be the only one ‘risking’ anything by giving away membership to his gym, I even offered to throw in my personal training services for free.
“But how do we make any MONEY?” he understandably asked.
[to be continued...]
Have you purchased a Beckwith’s Gym membership and have nowhere to train? Be sure to watch the following short video…
Mr. Olympia 2009 Jay Cutler
Something about the overwhelming scent of Pro Tan (not to mention the equally overwhelming sight of big guys in small posing trunks) usually prevents me from going out of my way to check out a bodybuilding show, but this weekend, the 2009 Western Michigan Bodybuilding, Fitness, Figure & Bikini Championships rolled through town so I figr’d what the heck…
I’ll be posting some (bikini contest) vids at my YouTube channel (you DO subscribe, don’t you?), but for now, you’ll have to settle for this footage of 2009 Mr. Olympia, Jay Cutler, guest posing just 3 weeks after reclaiming his title. He really knows how to work the crowd – be sure to watch what he does at about the 3 minute mark…
Who Are You? (alt. title: “I’m Baaa-aaack”)
Jeezh! Time flies, huh? It’s been awhile since my last post. Over a month, in fact. No, not a case of blogger’s-block or anything life threatening (other than a near fall from the wrong end of a tall ladder, but that’s another story).
I’ve just been caught up in biz, travels, etc. I guess what they say is true: Life happens – even to the best of us.
(I don’t know if ‘they’ really ever said that… as far as I’m aware, I just made it up.)
Anyway, for the past several weeks, I thought about doing some ‘best of the cup’ posts, but that just seemed cheap and tacky. Not to say that I’m NOT cheap and tacky, but if you want to see any of my old posts (you know you do), it’s easy enough to navigate your way around this blog.
But there is something I want to know about my regular readers… Are you a ‘fitness enthusiast’? Somehow tied into the fitness industry? Or just a misguided soul who gets an inexplicable sense of enjoyment from reading my words on paper…uhm… I mean a computer monitor?
Oh, and even though I haven’t been doing a whole lotta blogging, per se, I have been active in other “social media”: adding vids to my youtube channel, facebooking, tweeting, linked in-ing and the like.
So if you’ve suffered through the last month wondering when you’d get your next Joe-fix, have no fear my little friend. In the immortal words of ZZ Top, “I’m bad. I’m nationwide.” Any way you look, I’ll be there. (well except for here. But you know what I mean…)
Slosh Pipe for Core Training
This morning, I made another appearance on Grand Rapids’ Fox 17 Morning Show to discuss a fun li’l training tool known as the slosh pipe (a HUGE thank you to Sarah for leading into the segment with Iron Maiden’s “The Trooper” and keeping my ‘guilty pleasure’ on the downlow).
Fox 17 Morning Show host Sarah Brodhead wrestles with the slosh pipe
Since it’s hard to squeeze everything I wanted to say into a 3-5 minute segment, here’s some extra notes to help you get started with slosh pipe training…
WHAT: The “Slosh Pipe” (also known in some circles as ‘the pillar of pain’), an 8′ to 10′ length of (schedule 40) PVC pipe, 4″ or 6″ in diameter; capped at one end, threaded ‘cleanout’ fitting at the other; filled 1/3 to 1/2 with water or RV antifreeze if you live in a cold climate (which Michigan will certainly qualify as in just a few more months)
WHY: Allows for ‘core’ training in an upright and ‘reactive’ environment. Low cost – about $25. Easy to make. Fun (assuming you enjoy pain!). Portable.
WHO: Anyone tired of endless, boring situps/crunches; competitive athletes; thrill-seekers and the exercise-curious.
HOW: Start by simply holding the slosh pipe steady in a horizontal position (the pipe should be horizontal, not you) Total weight is only 30-50lbs or so, but when the liquid is flying back and forth over an 8-10′ long line of travel, it’s like riding a mechanical bull. You’ll use muscles you didn’t know you had to resist and control the slosh pipe.
Once you’re comfortable with the basic hold, try walking, lunging, pressing, etc while working to maintain its horizontal position.
IMPORTANT/ACHTUNG/WARNING/PELIGRO:
This should be fairly obvious, but even though we demonstrated this training implement surrounded by expensive HD cameras, TV monitors, etc, because of the unpredictable nature of this training tool (and your response to its shifting mass), YOU SHOULD ONLY USE A SLOSH PIPE WHERE THERE IS ADEQUATE OPEN SPACE (read: outdoors, far away from windows, cars & people oblivious to their surroundings).
WHAT:
The “Slosh Pipe”: An 8′ to 10′ length of (schedule 40) PVC pipe, 4″ or 6″ in diameter; capped at one end, threaded ‘cleanout’ fitting at the other; filled 1/3 to 1/2 w/water (or RV antifreeze – this IS Michigan, after
all)
WHY:
Allows for ‘core’ training in an upright and ‘reactive’ environment Low cost – about $20 Easy to make Fun (assuming you enjoy pain!) Portable
WHO:
Anyone tired of endless, boring situps/crunches, competitive athletes, thrill-seekers and the exercise-curious.
HOW:
Start by simply holding the slosh pipe steady in a horizontal position (the pipe should be horizontal, not you) Total weight is only 30-50lbs or so, but when the liquid is flying back and forth over an 8-10′ long line of travel, it’s like riding a mechanical bull. You’ll use muscles you didn’t know you had to resist and control the slosh pipe (also known in some circles as ‘the pillar of pain’)
Once you’re comfortable with the basic hold, try walking, lunging, pressing, etc while working to maintain its horizontal position.
IMPORTANT/ACHTUNG/WARNING/PELIGRO:
because of the unpredictable nature of this training tool (and your response to its shifting mass), YOU WILL NEED PLENTY OF OPEN SPACE (read:
outdoors,
far away from windows, cars & people oblivious to their surroundings)
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!)
Glutes Like Oxen Heads
You know the ones. Those fully formed, spherical mass o’ muscles you see behind powerlifters, sprinters and female fitness models (mmmmm, fitness models).
Their butts defy gravity while they sit high up on their perch as if they somehow KNOW they’re better than all the other glutes.
…And they are.
So why is it that some butt-iss-ee-moes (as “Body by” Jake Steinfeld refers to ‘em) hang, sag, droop and flop around in the breeze?
I’m glad you assed. (not a typo, I just couldn’t resist)
When muscles aren’t challenged, they effectively ‘shut down’.
Forget to contract.
Lie dormant.
The contractile fibers are still there, but once they’re off, they’re off – until you turn ‘em back on.
As good as squats, lunges, running up hill and numerous other exercises can be, when a muscle can’t do its job, other muscles are called into play to create the movement. In the case of ‘gluteal amnesia’ (that’s an Alwyn Cosgrove-ism if there ever was one), it’s often the hamstrings which become dominant (and overused… and injured) while your butt just sits there.
Want to find out if your glutes are taking a nap? Try lying face up on the floor and lift your hips into a “bridge” position with your feet flat, knees bent.
Do it.
Right now.
Did your hamstrings cramp up on you? They shouldn’t. If they did, they’re working too hard. Your glutes should be the main players in this simple exercise.
Even if you consider yourself “old” and aren’t all that concerned with the look, shape or feel of your posterior, you be wise to consider the function (or lack thereof) of these all important muscles you’re sitting on right now.
If you really want to see me make an ass of myself, be sure to watch Grand Rapids Fox 17 this Friday morning (around 8.40am) where I’ll be taking Smita Kalokhe through as many variations of glute re-awakening exercises as we can squeeze into a 4 minute segment.
Can’t catch it because you’re not in the Grand Rapids area? I got you covered. Check back in after the show and I’ll post a link to the video plus some additional strategies to give you some shake to go with those fries. ;-)
What does that MEAN?
Don’t ever question Bruce Dickinson.
Michelle Obama: Fox-y lady?
In case you missed yesterday’s preview video, this morning I made another appearance on Grand Rapids’s Fox 17 Morning Show to take Sarah Brodhead through 3 exercises that’ll help you develop arms even Michelle Obama would be proud of.
Anyway, here’s a link to the segment as you’d see it on TV (nothing but Hi-Def news broadcasts at Fox… Brian, you know what I’m talking about ;-) ).
[7.13.09 UPDATE: the link above is no longer accurate as wxmi.com is now fox17online.com. Will post new link if/when it becomes available]
And because you know how hard I work to keep my legion of adoring fans (all 5 of you) entertained, here’s some behind the scenes footage I put together with my Flip Cam. Trust me, you don’t want to miss it…
“I had a very unattractive transvestite throw softballs at me for half an hour…”
-Tracy “barefoot’n” Forner
“I’ll flash west Michigan” – Sarah “the animal cracker” Brodhead
Behind The Scenes at Fox17 (Grand Rapids, MI)
Tune in to the Fox17 Morning Show tomorrow – June 19th – and watch me take host Sarah Brodhead through a “Michelle Obama Arms” workout.
If you can’t stop in, honk as you go by (or watch it online at WXMI.com)
"Mighty" Joe Stankowski
