Goal Setting and the New Year

    I have never been one to get that much "up" for the new year. To me it is just another night. I have never been much of a partier so the fan fare that comes along with it has never appealed to me. However, there is one aspect that I like, and that is the tradition of New Year's resolutions. What I like about it is the social push it instills in people to set goals for themselves. While the goals that people come up with cover a wide range of issues from having a better career, buying home, taking up a hobby, etc. the one I want to focus on obviously would be the fitness goals people set for themselves.

    Ever year the up tick in gym and personal training memberships around this time reflects the rise in goals people set for themselves for their health and fitness. However, as usual, come May, June, and July, those numbers make a steady decline. People lose their focus and commitment. They either, reach their goal and don't see the need to maintain, stop setting aside the time for their training due to increased social commitments, or drop it completely because of a lack of results. Now some do leave for the enjoyment of training outside, but they are usually the ones who leave just to perform long distance running outdoors. Unless you our an avid runner who gets joy from running long distances, leave the treadmills and distance runs alone. If you are going to utilize the nice weather to train outside(I'm a big fan of training outdoors), head to a park and start busting out some pull ups, dips, and stone deadlifts. Anyway, all of that is for another post. Today I wanted to talk about goal setting. Namely, chronic goal setting.

    Like stated, many will make their New Year's resolution, and then eventually fall off of the wagon. The problem, a lack of continued goal setting and a lack of accountably to attain those goals. Here's a tip. Write down a list of what you are going to do this year. Don't phrase it in a way that leaves any doubt in your commitment. Phrase it as if it is already happening. For example, one could write, "I strength train 3 days a week, alternating each day between a main deadlift, bench, and squat variant." or perhaps, "I avoid all forms of dairy." Next, take the list you come up with and place it somewhere where you will see MULTIPLE times a day. Next to that, you could post a picture of yourself in your underwear reminding you every time you see it what you don't want to be.

    Regardless of the way you approach this, the most important take away is to continue to set goals, reassess those goals periodically, and make the necessary changes to reach your goals. Don't make this a one time thing this year. 2011 is the year YOU are revamped.

No Nonsense Commitment,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

    

Keep it Simple Stupid

    I just wanted to make a quick blog post today about something that many do when it comes to training and something I did and still do from time to time, over thinking things in planning your program. I often have to stop myself, take a step back, take a deep breath, and say keep it simple stupid.
    Too many times we can over analyze every little detail that we end up creating a paranoia that in fact disrupts our mental state and ruining perhaps a very good program. It could be you can't decided between 5/3/1 or Westside. The dilemma could be over should you do a wide grip bench or a close grip. You might fret over should you do reverse lunges for the decreased eccentric stress or Bulgarian split squats for the improved hip mobility, however, at the end of the day the differences between the two are minimal. Sure the benefits of both for the situation can be debated endlessly, but the bottom line is it's like trying to pick between natural cinnamon raisin peanut butter and natural honey peanut butter. They are both so full of win, what is the use of debating over which is best, just pick one.
    From here on out, whenever in doubt, take a deep breath and ask yourself "Is it that big of a deal?" Am I incorporating basic barbell work? Am I performing my mobility, flexibility, and soft tissue work? Am I working on bringing up weak points? Does this lend itself to my overall goal (gain strength, gain muscle, becoming more explosive, etc.)? If you ask those questions every time you begin over thinking things and can answer them yes then you have a successful program.

No Nonsense Thinking,

Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com

Conservatism in the Weight Room

    When thinking of strength training, many envision preforming grueling, grinding reps. They'll see a lifter contorting their body into many unimaginable ways trying to move the weight. They are under the impression that they are putting in good work when in reality, they are only serving to set their training further and further back. Grinding and slow reps are the polar opposite of what most athletes and the general public should be doing. They fry the nervous system,  impair your recovery, and can lead to a cascading list of injuries. The only athletes that should be performing these types of reps are, in my opinion, powerlifters whose sole task is to lift maximal weights in competition where grinding reps happen the majority of the time. Watch any powerlifting meet and you will see what I mean.

     Now it is worth mentioning that while I advocated all reps being explosive, at times these death reps do have their merit. They are incredible and undeniable in building mental toughness in individuals. Many today lack that killer drive and grinding reps can help correct that.

    Slower lifts also have their place when not dealing with maximal loads and the intent of the lift is to promote hypertrophy (muscle gain). Longer durations (~20secs - ~50secs; average ~40sec (Poliquin)) under tension provide a very influential stimulus for muscle growth.

    With that said, here are 3 guidelines to remember during your training sessions:

• When it comes to your training, be conservative with your weight selections, especially if the lift is new to you. You have your whole life to make progress, don't be in such a hurry to rush these things. 
• Make sure that your reps are always explosive with good form. Sports require you to be explosive so why train (for the most part) any differently. 
• Always leave 1-2 reps in the tank. Continued failure on lifts only results in injuries, impaired recovery, and just as important, damaged confidence.

No Nonsense Explosiveness,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

    

2 Quick Programming Rules

    With all of the conflicting info out there about training it is easy to get confused on how to come up with your own program. Whether you choose conjugate or block, or any of the other periodization types, it doesn't matter how scientifically sound your plan is, there will be flaws. However, what you can do is follow these two simple rules to make you programming choices less stressful and yet still highly successful. 

1. Always err on the side of Training Economy- Pick exercises which provide the most bang for your buck. Choosing compound exercises, where multiple muscles are involved, over isolation exercises should be a staple in your program. Also, exercises which can simultaneously develop multiple qualities like strength and dynamic flexibility together can be the subtle changes in your program that can produce not so subtle results.
2. Keep Things Simple- There is no question as to what the simplest way to get strong is, and that is by deadlifting, squating, benching, and pressing overhead heavy stuff. You don't need to be spending hours upon hours in the gym on an endless list of exercises. If all you did was perform one exercise during each workout alternating between lower body and upper body variations of the lifts above you would, in time, be stronger than 90% of the lifters at your gym.

    If you make it a point to follow theses two rules, your training WILL produce results. Remember though, no program is perfect, and no program will continue to produce results. However, if you follow these rules, the decisions you make when it comes time to alter your program will be sound. 

No Nonsense Training,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Jacked up on Energy Drinks Part II

In continuation of the previous Jacked up on Energy Drinks post, I came across this study, looking at the negative impact caffeine consumption has on children:

Study shows caffeine negatively affects children

For those who don't feel like clicking and reading the link, the summary of the article is that in the study, "75% of children surveyed consumed caffeine on a daily basis, and the more caffeine the children consumed, the less they slept."

Thus it can be taken that the loss of sleep can lead the children to having mood swings, performing poorly in school, and affecting their relationships with others, which in turn can impact their social development.

The author of the study goes on to promote the education of parents on the effects of caffeine on their children's health and development.

No Nonsense Knowledge,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Jacked up on Energy Drinks

    Whether it be a long day at work or school, many can find it hard when they finally get to the gym to attack the weight with the intensity needed like mentioned in the last blog post. Many athletes face this problem when it comes game time as well. To combat this they will down an energy drink or two to "Wake themselves up." They do this without asking is it really doing them any good? Does it increase their performance? 

  

     According to a recent post at Mercola.com,  "Energy drinks are beverages that contain massive doses of sugar and caffeine, along with other ingredients such as the herb guarana and the amino acid taurine. They are often marketed to athletes -- but they are not sports drinks.  However, a recent survey found that 32 percent of American high-school athletes reported drinking energy beverages, many in an attempt to improve their sports performance."

    The post at Mercola.com went on to address the results of recent studies reported in the New York Times as to whether or not energy drinks improve sport performance. According to the New Your Times, 'A study of collegiate runners found that a sugar-free version of Red Bull, while loaded with caffeine, did not improve the athletes’ run-to-exhaustion times, possibly because the athletes were so habituated to the stuff.' Please note the use of a sugar free version. The article goes on to state, "Meanwhile, because it is a diuretic, caffeine “can contribute to dehydration,” Dr. Higgins said. And the large amounts of sugar in energy drinks have been known to cause diarrhea and other gastrointestinal upset, he said, “which is certainly not going to improve anyone’s performance."

    The point to be taken away is that if your looking for improvement in sport and gym performance, stay away from energy drinks. Even if you elect a sugar free version, chronic use of caffeine can 'numb' your body to its effects as well as lead to sleeplessness, depression, dehydration, and headaches which obviously do nothing to make you better whether it be in the gym on in competition.

    In a future post I will address an acceptable replacement for energy drinks in order to improve your energy levels and mental focus safely.

No Nonsense Energy,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Sources:http://blogs.mercola.com/sites/vitalvotes/archive/2010/12/09/do-energy-drinks-really-improve-athletic-performance.aspx

http://well.blogs.nytimes.com/2010/12/08/phys-ed-do-energy-drinks-improve-athletic-performance/?partner=rss&emc=rss

Training with Intensity

    Training is worthless unless you are ready to give 110% of yourself. Too many times in most any gym in America you can see hundreds of people going through the motions. There is no passion, no energy. They are just spinning their wheels till they eventually quit going all together. What is missing in these people's programs are not certain exercises or a certain program but rather they are missing unadulterated intensity. They are not throwing their mind and body into their training. A lot of programs, even if you might have some questions about their methods, will have success as long as their athletes believe in the philosophy set forth by their coaches and they exude that belief through their energy and enthusiasm when in the gym.
    Thanks to strength coach Zach Even Esh of the Underground Strength Gym for finding it, this video is a model for the mindset and intensity every program must exhibit:

No Nonsense Intensity

Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com

FREE Trial Workout

Attention to anyone in the Cincinnati area looking to take their fitness to a No Nonsense level. The New Year is only a few weeks away, so now is the time to begin planning for that New Years Resolution. Call Strive Training today to schedule your FREE trial workout. 513-571-2950

Is 2011 going to be the year you change your life forever?

Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com

Product Review-Soy Nog and Rice Nog

   AHHHH! Egg Nog. A delicious holiday drink. To me, it is one of the essentials to ring in the season, however with it can wreck havoc on any nutrition plan. With 343 calories, 19 grams of fat (11 saturated) and 34 grams of carbohydrates (21g sugar), and not to mention being a dairy product, in a small 8 oz glass, it might just be the true lump of coal of Christmas.  One option of course is the low fat option which is 240 calories. However, for those who are lactose intolerant, have a milk allergy, are vegetarians, or just simply like to avoid dairy products, typical egg nog is not an option. So what are you to do? Thankfully options do exist in the form of Soy Nog and Rice Nog.

Soy Nog-

1. Nutrition- (In 8 oz) Calories-180; Fat-4 grams; Carbohydrates-30 grams, Protein 6 grams
2. Free of- Lactose, Dairy, Cholesterol, Eggs, Casein, and MSG
3. Taste- To me it tastes just like the real deal. It brings back all the memories of Christmas' past. The only thing it lacks is the thickness of usual egg nog but given the other benefits, it more than makes up for it.

Rice Nog-

1. Nutrition- (In 8 oz) Calories 160; Fat-2 grams; Carbohydrates-32 grams; Protein ~1-2 grams
2. Free of- Lactose, Dairy, Soy (For those allergic), Gluten, Cholesterol, Egg, and Casein
3. Taste- Doesn't taste as much like regular egg nog like the Soy Nog does and has more of a bite to it. Perhaps that mimics the traditional egg nog with rum which I have never had before or maybe it is a stronger cinnamon taste, I am not sure. Regardless, for those with a soy allergy, this is a great option.

No Nonsense Christmas Spirit,

Kyle Bohannon, CSCS
Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

3 Quick Tips for Healthier Knees

    A lot of people deal with knee pain either acutely during exercise/physical activity or chronically during all activities in their life. Due to the knee pain, those same people will ignore training their lower half, missing out on a wide range of benefits that training the lower body can bring. Now admittedly there are cases where severe structural damage has occurred and there is no other option than surgery first followed by re-hab. Even so, strength training should still be performed, if applicable, before the surgery in order to strengthen the surrounding muscles of the knee joint, to facilitate a quick and less painful recovery. The point being, you need to be training the areas below the belt line.

    With that said, here are 3 quick tips for healthier knees:

1. Avoid Machines and instead Perform Squats- This first tip encompasses a lot, so I'll try and hit the bullet points.  Machines for one, work the muscles through a fixed range of motion (ROM). This prevents the skeletal system from performing natural movements such as internal/external rotation and abduction/adduction. This fixed path also increases the stability of the exercise.  Whenever there is an increase in stability through out the body, there is less activity in the synergistic and stabilizing muscles. This puts a greater load on the prime movers. Which sounds great, we want to hit those quads right? Well, this increase in load doesn't only impact the muscles, it impacts the joints involved as well.  Thus the joints are being forced to move a load that they are not physically capable of handling (This is not to say I oppose super overload in all scenarios). The answer to these problems and the many more out there is squats.  If performed properly, the body is allowed to move as it was designed to move, and the entire body is utilized to produce force and move the weight.
2. Reduce the Range of Motion- Simply put, reduce the ROM to the point where you stop the movement just before the pain point. Focus on increasing your strength through that ROM and gradually over time try to increase the ROM.
3. Perform Terminal Knee Extensions-I wish I had a video for how to perform this exercise, but if you head over to YouTube and search it, you will get plenty of videos of it. Terminal Knee Extensions or TKE's work the last few degrees of knee extension. The prime mover for this is the vastus medialis oblique(VMO), one of the quadriceps muscles. The VMO is an often dormant muscle in individuals due to imbalances between it and the vastus lateralus. Activating and strengthen this muscle can help balance strength throughout the quadriceps, and if the source of knee pain is poor patella tracking, it can help reduce and often remove the pain.

No Nonsense Knees,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Fulfill that Coming New Year's Resolution

    Hey Everyone! As the New Year fast approaches you are sure to ask yourself what is going to be different for you in 2011. Will it be a new job, a new home, a new significant other, or perhaps a revamped you!? Will this will be the year you exude dedication? Will this be the year where training and nutrition become leaders in your life? Will this be the year dedicated to YOU?!
   Sure there will be obstacles that find there way into the picture. Many forces will try to rip you off of the rails. You might find discouragement from those who you thought cared, but deep down are jealous of your ambition. You pride and determination must remain steadfast and strong. You might suffer a bad weekend with your diet, however you will not let it become the beginning of a downward spiral to failure. Your inner being will be the lumber for your fire. Your testament of change shall be the match. But what will be the oxygen to breath life into that flame? What will be the extrinsic element to keep you on your path? Who will make sure you stay in check?
    Strive Training is now accepting determined individuals for the New Year. Take your body and take your life to the next level. Train No Nonsense. Call 513-571-2950 today to set up your FREE workout!

Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com

Foam Rolling

    When it comes to training, two of the most often neglected aspects in people's programs are often flexibility and mobility work. People will focus solely on hours of cardio and strength training while not considering the impacts that they will have on muscular length/tension balances and joint mobility. One mode to address these problems is the implementation of foam rolling.

    Foam rolling is basically a cheap way to get a massage, loosening up trigger points and promoting faster recovery.  It is also beneficial in activating muscles and increasing joint range of motion due to the decreased tightness of the muscles. Through the use of various density rollers and tennis and lacrosse balls an athlete can target specific areas of the body which may be tight, sore, injury prone, etc.

For most athletes Strive’s top recommended areas/muscles for foam rolling exercises are:

1.      IT bands (Sides of Legs)

2.      Adductors (Groin)

3.      TFL (Sides of Hip)

4.      Gluteal Region

6.      Calf Region

7.      Scapula (Shoulder Blades)

8.      Latissumus Dorsi (Upper Back)

9.      Pectorals (Chest)

10.  Hamstrings

    As always, the above isn’t an exhaustive list, and the actual recommendations for an athlete are given on a case by case basis.

    As far as recommendations for how often, how many rolls, and when to perform foam rolling, at Strive we suggest a minimum of 3-4 days a week.  We always perform foam rolling pre-workout, during the workout and post workout as needed and highly suggest to the athlete to perform more rolling during their static stretching session.  If an athlete has a high level of tightness in a particular area, we strongly suggest the athlete to perform foam rolling on at least 2 other non-workout days on the areas.

    When it comes to the number of rolls per body part, 10-15 is what we at Strive recommend, breaking larger muscles into 2-3 smaller parts.  Remember to spend extra time, 10-30 sec, applying pressure to tight spots/trigger points.

    In a future post, I will delve into more specific foam rolling details, explaining proper execution of the movements.

Stay Flexible,

Kyle Bohannon, CSCS
Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Clearing The Mind

    Much like sport, life is a hectic, ever changing arena that which you can never fully prepare for. Whether it be struggles from work, family, relationships, etc. they all provide impacts that are perceived in as many different ways as they are unique.  For most, these accumulated emotions stay ignored until they overflow and affect all aspects of life including training. It is how you address these issues in your own life that make or break your inner peace.
    To stem this you must always make time for yourself to truly relax and analyze your soul. I am naturally a very anxious person. I am the epitome of a worry wart. If it wasn't for my coping strategies I'd probably need to be committed. Some of the outlets I use are long walks late at night and long drives with Temple of the Dog playing on the radio. These strategies work for me, but what works for you?
    What also must not be ignored is mental recovery from workout sessions. After my most intense training bouts I will try to seclude myself some way in silence.  I allow my body to slowly calm down, then I work to tame the mental excitation that the lifting induced.  Whenever I do this, I seem to recover faster, have better following workouts, and am in a generally more positive state of mind. Now I don't have any scientific backing whether my simple form of meditation after training biological actually produces those results, all I can give is my point of view from first hand experience. In the future I plan to delve deeper into this topic but for now I hope this post has given you a basic insight into the need for mental clearing and awareness.
    Of course it doesn't hurt to have someone to be your listening board.

No Nonsense State of Mind,

Kyle Bohannon, CSCS
Owner/Head Trainer
kyle@trainstrive.com
www.trainstrive.com