Trainer Notes : June 29

Well, we did a few re-measures last week, to see where Michael is at 3 1/2 months into this. As mentioned in the previous blog, he has lost 70 lbs. up to this point! He has done this in a healthy way, too, as he has also decreased his body fat percentage by 6%. One of the biggest and most noticeable tells, though, is all of the inches he has lost. You've seen it if you've been following his video blogs. His 2XL's are starting to get a little baggy already - the XL is not too far away. So, in total so far, Michael has lost 42 inches from his body. As I was putting that number together, I really had to stop and put it in perspective. 42 inches...42!

That is 3.5 feet of size that has been burned off in the form of fat. This includes an amazing 13 inches lost around his waist and 11.5 inches lost around his waist. More than anything, I feel the best about the overall health and life improvements these results are starting to provide for Michael. His risk for diabetes and coronary artery disease is on it's road to practically disappearing, and I love the fact that he can now shop at normal departments stores and fit comfortably in a movie theatre seat. Most of us take these seemingly basic things for granted, and I'm just happy he is able to start experiencing them again. It's almost like a "reset" button on his daily lifestyle.

Finishing up Michael's last workout for the week, it also really hit me how quickly he has drastically improved his conditioning level. I mean, in realistic terms, to be where he is now compared to 3 1/2 months ago is pretty amazing. Even still at 320+ lbs., I'd put Michael's strength and conditioning level up against your average gym-goer or exerciser, and I guarantee he would win out the majority of the time. A workout that was quite a struggle for him even a couple weeks ago, was noticeably pretty manageable for him this week. His breathing was easier and he was almost "bouncing" from exercise to exercise. His increase in energy is incredible.

I love that he has so much energy that he has gone from watching hours of t.v. in a day to hardly any at all. Again, assessment numbers will show the raw data, allowing us to come to these conclusions as well - and I love analyzing the numbers - but sometimes it's the simple observations that seem to jump out at you and reinforce it from the practical side. Alright, that's a wrap for now. Under 300 here we come!

Michael Video Blog

Trainer Notes: Week 16

It's hard to believe that we are closer to the end of this competition than the beginning. I'm sure for the contestants it has seemed like a slower process than maybe it has for us fitness professionals, as they are the ones putting in so much effort day in and day out. With the time remaining, however, I know everyone is out for that last big push to see what can be accomplished by the end. While this is great, and I want to see all the great "numbers", too, I don't want it to overshadow the long term lifestyle changes that this competition is hopefully providing for everyone involved. In Michael's case, I know how much he has learned and how many changes he and his wife have incorporated into their lifestyle, both with physical activity and nutritionally. This knowledge and these changes can help him continue to be successful in furthering his weight loss and to eventually maintain it when he has reached his optimal level. I truly believe this will be the case for Michael, but approaching the end of this can definitley bring up that sense of fear and anxiety of "how am I going to do this on my own?" Understanding that it can still be a scary transition to go from so much support to being much more self sufficient with it, we will have plenty of discussion about this as we get closer to end of the contest. We'll discuss plenty of ideas and options so Michael can be as confident and motivated as possible to continue his success.

In regards to the workouts and Michael's current progress, everything continues to go great. Michael's new resistance and cardio workouts are different than he was used to and pretty challenging, but he continues to improve every week and every workout, and I'm sure he still really appreciates his weekends off. For all of his efforts, the fat just keeps melting away. I'm very happy to report that Michael has now lost 70 lbs! Getting under 300 and reaching our 100lb. goal seems more and more realistic every week. You're going to do this Michael, so just stay focused and keep up the great work! We should be getting in some measurement updates soon, and will report them as soon as we do. Thank you to everyone continuing to support Michael in and out of the studio and on the blog comments. Also, thank you to everyone voting, and let's keep charging forward

Trainer Notes: Week 13

Last week we finished up the first week on another new workout routine. The volume of the workout (number of sets and resistance levels used) was a little lower, so we could really focus on getting the exercise technique down, and allow his body to adapt to the new stimulus. This week we will progress and work in 3 sets of this challenging muscular endurance program. Michael did tell me how different this workout felt, and that it was still quite challenging, but overall doesn't feel as intense as the previous strength program. He's out of breath a little more, and his muscles burn a little more specifically, but the intensity of the set itself has a different feeling and level of intensity. At the end of the week, though, the cumulative level of fatigue was still about the same. He said he felt pretty wiped out this weekend, as he usually does after the first week of a new program.

I thought this brought up a good topic, as many people often don't know or understand how certain workouts or exercises should "feel." There are differences, as not every workout or type of workout should feel the same, or always be at the same level of intensity. We often try to educate our clients not only on the correct technique, muscles working, etc., but also on how a specific type of exercise or workout phase should feel and how intense it "should" be. Not every workout or phase always needs to be max effort or intensity, nor should it be. In fact, we peridocally incorporate what's called a "transition" program, which is generally a shorter phase (1-2 weeks) that plans specifically for a lower volume and intensity. It's usually fit in between two different, more intense phases, or after a very intense program, and allows the body to "actively" recover, helping to prevent injury or advanced breakdown, and to help avoid overtraining/burnout. Regardless of the intensity, though, we are always focused on getting the maximum amount of effectiveness from each lift and each workout. Intensity is a very important aspect to getting good results; it has to be there, but always at the appropriate level, and that varies from person to person, workout to workout depending on where each individual is currently at. As experienced professionals, our job is to know what that needs to be on any given day depending on the person and what may be going on with them at that time. In Michael's case, we will come up just short of a time where we would normally incorporate a transition program - sorry Michael :) . Even though these are often planned, we may occassionaly work in an impromptu transition workout if we identify there is need and that it would actually benefit the clients more to do that rather than go all out on that day or week. Stayed tuned later this week or early next week for Michael's updated measaurements and weigh-in.

Interview with Ben: Part 1

Interview with Ben: Part 2

Interview with Ben: Part 3

Week 13 Update

Hello everyone. Later this week, be sure to check out the 3-part trainer spotlight interview videos I did with Ben Altgilbers. If you have read any of his trainer updates here, you know he is a really smart and passionate fitness guru. I am always amazed at how well he can explain complicated body and fitness processes into understandable terms.

I lost another 6 pounds over the last week, bringing my total weight loss to 60 pounds. 33 to go to be under 300!

Got to give a shout out to a fellow Cyclone who has lost 30 lbs and has been supporting me and following my blog. Congratulations and keep up the good work! Also, I want to congratulate Sharon and Bernie on their accomplishments on their 2 month assessment accomplishments at FT. Way to go!

So, I have started a twitter account. Mainly, so I can keep abreast of the daily ongoings of ISU sports. Congrats ISU WBB and VB, Final Four is next! Speaking of sports, I am sure many guys out there know what I mean when I say football can’t start soon enough. But following some of the coaches twitters got me to thinking, some people might be curious to see what a day in my fitness transformation entails, so I am going to try and post meals for the day, workout thoughts, and related activities. So, if you are interested, check out my twitter - healthtransform.

Recipe of the Week
The sweetness of the peppers and onions plays well off the spicy seasonings.

Tri Color Pepper Pasta with Grilled Chicken Breast with a KICK
Makes two servings


Chicken 2 boneless skinless chicken breasts, fat trimmed
Marinade
1 fresh squeezed large lime or 2 small ones
2 crushed garlic cloves (minced if you crusher)
1 tbsp Dijon mustard
1 tbsp olive oil
1 tbsp hot sauce(the hotter the better!)
1 tbsp water

Dry Seasonings
Mrs Dash Fiesta Lime
Cavenders No Sodium seasoning mixture

1st – Marinate chicken breasts in liquid mixture. I use a gallon size freezer bag. Thoroughly coat chicken, add a little more water or lime juice if needed. Before grilling, remove breasts from bag and allow liquid to excess liquid to drip off. Coat all sides of chicken with seasonings listed.

2nd – Grill Chicken. I usually start this right about when I put the water on to boil for the pasta. Let chicken rest 3 to 5 minutes before slicing.

Pasta
1 red bell pepper
½ of 1 green bell pepper
1 yellow pepper
1 red onion
1 yellow onion
1 Tbsp olive oil
1 tsp sea salt
2 to 3 cups unsalted chicken stock
1 Tbsp Mrs Dash fiesta lime seasoning
1 Tbsp Cayenne pepper
2 servings of whole wheat spaghetti pasta

1st – Boil water and prepare pasta according to al dente stage. Pasta is going to continue cooking in pepper mixture, so do not overcook.

2nd – Cut up peppers and onions into strips. Saute veggies in olive oil with sea salt. If any browning occurs on bottom of pan, add a little chicken stock to lift caramelization. Veggies should be cooked until onions are translucent but not soggy. Add remaining chicken stock. Let simmer a bit, until about a cup of the liquid remains in pan and fold in pasta. Turn off heat.

3rd – Place half of pasta on to a plate. Slice chicken and place over pasta.

4th – Eat and enjoy.

Nutrition Notes: Week 12

Nothing groundbreaking to report with Michael's nutrition plan this week.
In fact, that's why we've tried to use the last few blogs more for educational components and ideas, because Michael's nutrition has continued to be pretty spot on. He's simply stayed consistent with his frequency, balance, portion control, and quality food choices. There's really not much more we could ask from him. He has allowed himself a "throwout" meal each week, but even from our review of those, they haven't even been that bad.

His quick progress with that part of his program has been just as, if not more, impressive as his weight loss and overall physical improvements. I know it's been mentioned before, but making good, and consistent, nutritional changes that actually become part of a lifestyle can be sooo difficult. In review of some of the other contestants blogs it is easy to see that a common challenge is that aspect, and it often is for the majority of our clients. Sure, getting workouts in and pushing through them on certain days is hard, but changing nutritional habits often goes so much deeper into our psyche and our physiology. It's a process of changing habits that may have been ingrained from childhood, battling the emotional connections and responses we often have and get from food, as well as struggling through various social and environmental influences.

Physiologically, food can be an addictive substance for people, just as any other drug. The food we eat and how we eat it affects us at our core, releasing or inhibiting hormones. It has the power to make us feel terrible or it can act in many ways like a drug to make us feel great, only to force a crash and make us feel bad again. Research has shown how various forms of carbohydrates, and things like chocolate actually release chemicals in our body similar to opiates.

Therefore we get used to connecting with food as a source of pleasure and comfort, often without ever realizing it. When you look at all of these aspects, it's easy to see how multifaceted and complicated it can be to finally "solve" the nutritional problems in your own life. It doesn't have to be that way, though. For us, it starts at the beginning. Identify the source(s) of those nutritional problems as best as possible, breakdown all of the nutritional habits, challenges, and limitations, and then look to fill in the gaps and fix the issues where we can in a step by step fashion.

Our approach with Michael was no different, he just happened to take those steps and get to the top of the mountain faster than most. Not everyone will, or should, move through those steps at the same rate, and that's perfectly fine. We don't expect it to be that way, and we don't expect perfection through that process. What we will do is work with each person at the rate they're most comfortable with and capable of, coaching, supporting, educating, and sometimes challenging (in a good way) them to their own level of success, whatever that may be. As fitness professionals we know that good nutritional changes will accellerate results dramatically, but we also know that as much as we would like to, we can't force those changes to occur for somebody else. We've seen it so many times, that once a client makes that decision and truly commits to improving their nutrition, then we can help them even more, and the accelaration in results will follow.

Trainer Notes: Week 12

Wow! Week 12 has officially come to an end, and it was NO Joke, my friends. We really pushed it hard this week, to complete our strength phase on a high note. Weights increased, we added additional sets for some exercises, and we continued to push the limits on what Michael could accomplish during both his resistance and cardio workouts.

Michael actually finished his chest press on the exercise ball this week by pushing up 70 pound Dumbells! His strength improvements all around in just 12 weeks have been absolutely amazing! He's worked extremely hard for every ounce of it, though, as it surely didn't happen just because we willed it to. All of his hard work has paid off in leaps and bounds so far, though, which hopefully continues to give him the drive and motivation to soldier on through these last couple months of challenging workouts.

Next week we will switch gears and work in more of an endurance phase. His new found strength and his drastically improved cardiovascular endurance and recovery should help him tackle it head on, and allow him to really excel in it. He will be breathing hard, sweating bullets, and his muscles will probably burn like never before, but his body is now prepared for it, and he will be burning off vast amounts of calories in the process as a reward. Michael, if you're reading this, don't get too scared, there has to be some liscense for adding dramatic effect, right? :) Really, though, it will be fine - it's just that anytime we change our phase or approach to the workout, it's challenging at first because it keeps our body guessing and working hard to adapt to the new stimulus.

That's why we do it, though, because it keeps us always progressing, improving, and avoiding hitting a plateau. Early next week will be a good time to remeasure Michael's inches and body fat percentage, too, so stay tuned for those results. I have a sneaking suspicion that we'll be pretty happy with the changes again.

Michael Video Blog: Week 11

Nutrition Notes: Week 11

Well, this week I'll attempt to finish up on our recent running topic of supplementation. If you walk into any GNC, Vitamin Shoppe, or even the supplement section in your local grocery store, you will step into the middle of a spinning, swirling maze of meal replacements, workout supplements, vitamins, and weight loss products. Where do you turn, what products should you look at - I mean, they all look like they should provide some benefit, right? The packaging catches your eye, the marketing slogans all claim that their product is the best, so how do you cut through all the clutter?

Well, as I mentioned last week, the first step is to seek out a truly qualified fitness and/or nutrition expert. The short answer,though, to which supplements are better and which ones to potentially use, really boils down to a couple things- Need and Quality. I would first ask yourself if this is a product you really "need", especially when it comes to all of the weight loss, workout and energy supplements. Whole, natural food, and simply eating the "right way", in addition to exercising regularly, should provide us with all the energy we need and should allow us to lose weight naturally at the proper rate. In cases of metabolic disorders (diabetes, thyroid and hormone imbalances), where doing it the "natural" way just isn't working, then a doctor should oversee and prescribe any necessary medication anyway. For the purposes of safety, most people are better off only focusing on the basics of purely nutrition based supplements.

Last week I mentioned how the first thing we did with Michael was identify his potential "need" for any nutritional supplementation. Again, for him it was to help him fill in the gaps between his main meals with healthy snacks, support his recovery with a post workout protein and carbohydrate supplement, and multivitamin and mineral supplement to ensure he is getting all the nutrients he needs on a daily basis. Other people have a difficult time getting enough overall protein in each day, so additional protein can then be supplemented. Once you've identified the need, it is important to ensure that any products you get are made with as high of quality ingredients as possible. They should also have the right percentage of those ingredients. For example, if I'm looking for a meal or "snack" replacement, I want it to have a good balance in its percentage of carbohydrates and proteins, just like a well balanced meal should have.

Unfortunately it would take too long to go into the depth needed for explaining which ingredients are better in each category. Just as with food choices, though, look to keep the sugar and fat content very low. Many bars and shakes are loaded with either sugar, fat, or both, as well as lots of fillers and low quality sources of proteins and carbohydrates. They may have the amounts of protein and carbs that you are looking for, but to make their product taste better than the next guys, they load it up with the sugar and fat. In many cases, they end up being about as bad as a candy bar or milkshake, just with some added protein.

As our owner Pete has stated in previous discussions we've had on the topic, not all proteins and carbohydrate sources are created equal. Again, a qualified professional can help steer you to some of the better quality products. After years of researching and testing various products, we have narrowed our recommendations down to mainly one product line. It doesn't mean that there aren't any other products out there containing the right balance of nutrients and high qaulity ingredients, but these products have loads of scientifically reviewed peer research proving that it meets the highest of quality standards and actually delivers on its claims. I guess the bottom line is, talk to professionals, do your own research, and NEVER believe the "hype" of fancy packaging, slogans, and marketing campaigns. Don't get caught up in the hope or belief that supplements will "solve" your problem and be the ultimate answer (the same goes for gimmicky exercise equipment, too, by the way). They should merely supplement an already good nutrition and exercise program. Having the right plan, and commiting to working hard and staying consistent with that plan, however, WILL solve the problem just about every single time. So, with supplements, be smart and be safe, and ask a true professional if you need help, not the person next to you at the gym.

I thought I'd finish with a couple nice updates. Since our last weigh-in 2 weeks ago, Michael has lost an additional 11 lbs, bringing the running total to 54 lbs.!!! Also, since I talked about calorie expenditure in the last blog, I wanted to throw in that in his last cardio workout, he burned 610 calories in only 30 minutes! Nice job, Michael. Keep up the great work and
we WILL hit our 100 pound weight loss goal by the end of this competition!

Trainer Notes: Week 11

Week eleven brought continued strength and cardio improvements. I know, it's starting to sound like a broken record...but, what else can we say, Michael just hasn't stopped seeing improvements and changes. His current resistance training program has been focused on continuing to build functional strength, and it has been doing just that. One example of this is Michael's Dumbbell chest presses on the exercise ball (seen at the end of this last video blog). He began this program using 35-40 lb db's on this exercise, and by the time we finish this final week on the program, he will be pressing at least 65 lb Dumbbells. His legs and his core have also continued to progress at equally impressive rates. Next week we will shift gears and move to more of an endurance based resistance training program.
We will be increasing the rep range and working into more of a circuit based program (4 or more different exercises done consecutively with minimal to no rest in between). This type of program will be designed to keep his heart rate up more consistently through the workout, maximizing caloric expenditure. O.k., I can already hear the questions...Why wouldn't you always want to do this type of program? Wouldn't you always want to maximize caloric expenditure? Well, there's a few reasons we are just moving to this type of program now with Michael.

First, we really needed to get both Michael's strength and his conditioning level up during these first few months so he could handle the different type of intensity that these circuit programs provide. Second, we needed to increase his lean mass to increase his metabolism, as well as it's contributions to long term caloric expenditure. Additionally, while we do burn a good amount of calories during resistance training workouts, the metabolic increase we get as we recover for the following day or two allows us to burn 2 to 3 times the amount of calories we burn during the workout itself. Therefore, no matter how we approach it, if the right intensity, volume and proper rate of progression is followed, we will be burning plenty of calories whether it's during or after. Finally, many of our circuit programs involve some total body conditioning exercises that help increase the rate and keep it up during the workout. To do these safely and effectively, we needed some good weight loss to occur first. At a lower body weight there is less impact and stress on the joints. Also, now he is much better conditioned, coordinated and functionally strong enough to be able to do new exercises well, while maintaining good form and technique even as he fatigues - helping to prevent/avoid injury. Ultimately, it is just another way to create the change and variations we need to the workouts so we are keeping his muscles and body confused enough that they are continuosly forced to adapt to a new stimulus, thus preventing hitting the dreaded "plateau."

To finish, speaking of caloric expenditure, I thought I'd share a cool thing we started following during this past week. We started tracking Michael's "calories burned" during his coached cardio workouts on the elliptical machine. These cardio workouts are generally 25 minutes long, and are designed to be as effective as possible within this time frame. So, during the first cardio day last week he burned 511 calories, and during the second one he burned 540 calories! To provide a general reference, it would take the average person 45 - 60 minutes of jogging to burn this many calories, and it would take nearly 2 hours of brisk walking to do the same. Not to mention, while also being more time efficient, shorter duration, higher intensity cardio also helps your body retain its lean muscle tissue better, which again is key to maintaining a high metabolism and long term calorie
expenditure.