Why Complicate Exercise?

Too often in today’s fitness world there is an overabundance of misleading information that seems to create more havoc than providing solutions. Having to stay on top of the latest fads and trends is a full time job – one that I do not subscribe to and never will since I see no reason. The need to find what is “best” or “optimal” becomes the focus of many trainers and trainees alike – usually causing one to lose sight of what is truly important – which is health. The fact that using basic exercises, doing some recreational/cardiovascular activity and eating good wholesome food performed on a routine basis have been a mainstay for hundreds of years. Surprisingly there are some that still vehemently oppose that concept. Not outwardly of course (well, in some cases maybe) but they do so through overly complicated methods and “scientific research”. There seems to be a need to create a “new and improved” approach that will catapult fitness to the next level. In my mind, this begs the question of why? Why complicate the uncomplicated. Is it because they truly feel they have discovered a “new” approach or are they out for the money or just bored and feel the need to stir the pot? Hey, there’s nothing wrong with trying to improve on things but don’t sit there thinking for one minute that you’ll get anywhere trying to put a square object in a round hole.

Fred Fornicola
Premiere Personal Fitness

Dumbbell Training

Just a quick update on Matt Brzycki's and my book "Dumbbell Training for Strength and Fitness".

First, Matt and I would like to thank all of those who purchased the book. Secondly, we are happy to announce that the book has been received very well - so much so that our distributor just told us that we are sold out (3,000 copies in 7 month's) so we OK'd a second printing to be done immediately.

For those interested in getting a copy, you can check your local Barnes and Noble or order from Amazon.com

If anyone wants a sneak peak you can visit my website, Premiere Personal Fitness.

Again, thank you very much for your support - it is greatly appreciated.

Fred Fornicola
Premiere Personal Fitness

Workout of the Week #2

We will be trying to post a "Workout of the Week" each week to share some of the programs we use for ourselves personally as well as for our trainees. Feel free to substitute exercises to your needs and/or availability so if an exercise calls for shoulder presses feel free to use a machine, dumbbells, barbell, sand bag, anvil, stone, whatever jazzes you. Repetition ranges are for example only. If you prefer higher reps, do them but regardless of the repetition range always try to exceed your goals and don't stop the set just because you achieved a number - keep going past your goal number if possible.

Db hammer curl
Db standing overhead press
Chin-up or layback row
Push-ups
Db lunges
Crunches

- Doug Scott, Strength Coach

What The Experts Say

I am always amazed when I am in a book store and see the amount of books written on “how to improve ones fitness.” Whether the book is written with the intent of making the reader a better athlete, as in the case of many strength training for sports books, or simply looking better as with the “look great in 8 weeks” books. In any case all of these books have two things is common. First off they all start with a standard release of liability; you know the line, “be sure you see a doctor before starting any exercise program.” In addition they all offer the hope that this book is the missing link in your quest for improved physical fitness. In Fact many guarantee success.

The first statement I won’t comment on since I also think everyone should receive a doctor’s clearance before starting an exercise program. The second comment however, I take issue with. Mainly because there are no guarantees in life and an exercise program is no different. In addition, there is no way the author, regardless of his/her credentials, can prescribe a detailed fitness plan for an individual they never met. Offer general guidelines, yes, but offer a detailed week by week workout plan is not possible. In fact many of these “guides” often leave the reader frustrated with exercise all together after the plan does not live up to claims.

The truth of the matter is many people turn to these books for guidance on how to better their lives through exercise. I think that’s great so many people what to become more physically fit. However, the answer is not in any book. Finding out what is best for you, in terms of exercise, can only be learned by doing. If you want to improve you fitness, than stop reading about a new routine and start moving with the routine you currently are on. If you want to read a book pick up a Gray’s Anatomy text and learn how the body functions and choose exercises accordingly. If your goal is become a stronger person than experiment with different exercises, set and rep combinations and notate which ones you like better, than strive to improve on each exercise. Improving your physical fitness is very simple, and you don’t need to read 300 page book to get the answer.

*Get doctor’s clearance
*Identify what you need to work on (muscular strength, cardiovascular endurance, flexibility etc.)
*Pick exercises you enjoy doing to address these needs
*Stay consistent with your plan for 3-5 days a week
*Be patient and stay the course.

- Doug Scott, Strength Coach

The HIGH PERFORMANCE TRAINING discussion board has been re-opened for intelligent discussions on safe, efficient and effective training for health and fitness.

Feel free to register. - Fred Fornicola

Romancing the Stone

You may have seen these guys on TV before, you know those big behemoths (and I mean that in a good way fellas) known as Strongmen who pull trolley cars, lift those huge log bars over their heads, carry heavy implements in their hands (known as the farmers walk) and lift those huge stones. Well, you don't have to be that big or that strong to perform the exercises that they do but can definitely benefit from what those exercises provide as far as building strength and fitness.

Here's a perfect example of what I mean. I was looking to get a stone and Dr. Ken Leistner recommended I get in touch with a gentleman named Steve Slater of Slaters Hardware . Steve is a strongman competitor himself and was able very helpful in helping me decide which stone I should purchase. I ended up buying the lightest stone he made which weighed in at 39 pounds and 10" in diameter. I bought this particular stone so I and my clients could have even more diversity in our training, but more importantly I want to make sure that I can implement the use of this modality safely and effectively. I can see this stone being very addicting because it has so much versatility and is pretty challenging. This size stone is great to do deadlifts, (controlled) cleans to the shoulder, overhead pressing (1 arm or 2), hammer and regular curls along with stiff leg deadlifts, squats and other compound movements. Now the 39 pound ball is far from being a stones throw away (pun intended) from what these and other guys use for competition and recreation but it is still a very valuable tool and should be used more often to build strength and tax the cardiovascular system.

Here is a workout that involves only using the stone. Use 1 set of an all out effort with each exercise and take no longer than 60 seconds between movements.

Standing overhead press
Squat holding the stone at chest height
Stiff leg deadlift
Hammer curl
Stone lift to shoulder - alternating sides for each rep

This workout may take 15-20 minutes to complete. You will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise and take little rest between movements. As time progresses I will try to update what new and exciting ways I have come up with to use the stone.

To reach Steve Slater email him at sslater1@columbus.rr.com

The Second "5 Hard & Fast Rules of Strength Training"

see the December 11, 2006 installment for the "First 5 Hard & Fast Rules"

6. Use a reasonable volume of training.
As mentioned in point number 4 above, there is no need to perform a high volume of exercises per session. This holds true for exercise sets. A 1 to 3 sets/exercise protocol is within reason and should be the guiding rule to create muscle overload. It’s effective, time-efficient, and also facilitates recovery because the body doesn’t have to deal with unnecessary stress bouts and energy depletion. Similarly, very intense training sessions require a few days to fully recover from, therefore two to three sessions per week should be the limit. If more people trained harder and took an extra day of recovery between these more intense sessions, there would be more muscle visible in the world.

7. Vary the number of repetitions.
Proper strength training should involve significant resistance to recruit and fatigue targeted muscle fibers. It is not advisable to perform hundreds of repetitions in an exercise set as the resistance needed for this would be too light and inadequate for creating muscle tension and overload. Because research is mixed on the exact number of repetitions needed for specific types of development (i.e., maximum strength, quick strength [explosion], increased muscle size, and extended force output [muscular endurance]), a wide range of repetitions can be used. A reasonable range of repetitions would be from four to twenty five, used systematically to enhance muscle capacity
over the course of individual training period segments and the training year.

8. Vary exercises and workout day formats.
Proper strength training can be a grind due to its stressful nature, therefore to add variety to training, rotate exercises between workouts and alter the workout day formats throughout the training year. Examples: leg presses for workout A, barbell or machine squats for workout B, and dead lifts for workout C. Wide grip pulldowns for the upper back on workout 1, chin ups on workout 2, and close grip pulldowns on workout 3. Train ten weeks doing total body on Monday, upper body on Thursday, and lower body on Friday. For the next 8 weeks, switch to a total body workout every fourth day. Bottom line: use a variety of exercises and training day formats, but maintain consistency and progression.

9. Use sensible nutritional intake.
The good ole days of recommending fresh fruits, vegetables, low-fat proteins, complex carbohydrates, and adequate hydration seem to have been be lost as there are a gazillion ergogenic aids and supplements are on the market. All are purported to enhance some elusive quality, namely increased muscle mass, strength, energy and/or leanness. They cost money, but so do trips to the local supermarket to obtain regular food products which we all have to do anyway. No one wants to hear this because it’s boring, but if a person eats sensibly – that is, eats balanced meals derived from the four food groups obtainable at the supermarket and gets enough calories to support whatever is desired (i.e., weight gain, loss, maintenance) -- that in itself should be sufficient to reach their goal.

10. Accept your body type and genetic limitations.
Last but not least is the genetic issue. I saved this for the end purposely as it is the greatest reality check of them all: you’re stuck with your body type and genetic endowment no matter how much you wish it could change. Thirty years ago I was ’-9”, weighed approximately 155 to 160 pounds, and could maybe do 185 pounds for 10 repetitions in the bench press before I started serious strength training. Fifteen years ago, I was 5’-9”, weighed approximately 193 to 197 pounds, and could do 225 pounds for 9 repetitions in the bench press due to hard, consistent, and progressive training. Currently, I’m 5’-9”, weigh approximately 185 to 190 pounds, and can do 225 pounds for 6 repetitions due to the fact I’m 47 years old and trying to hang on to continued consistent, progressive training. I hate to admit it, but I’m on the down- side. My shoulder bone/ligament structure isn’t going to change, I’m stuck with a 5’- 9” frame, but my body composition and strength levels can vary depending on how I
train. My point is you’re not going to make any major transformations in your
strength and physique once you make the initial commitment and tap into your genetic potential. The key is to accept what you have and train intelligently within its confines. - Tom Kelso, Strength Coach, SLU

Investment Strategy for a Healthier Lifestyle

How much is good health worth? How much would you pay to stay healthy? Would you do anything that would sacrifice you health? These are questions I ask my clients during our initial evaluation before we start training. Almost everyone has the same response, “my heath is a top priority” or “staying healthy is priceless”. Of course, most people would not do anything to intentionally sacrifice their physical health but many do due to the lack of exercise, which of course is not helping matters any.

Now here is where I start to get concerned. When I ask if staying healthy is so important, why has it been so long since you last exercised? The common responses are, “I don’t have enough time”, “work has been hectic lately”, “I mean to exercise but something else always seems to come up”. I’m not saying that commitments such as work, family and social obligations should be shunned; however taking the time to exercise is a great step in continuing to lead a healthy lifestyle. This is not anything new or revolutionary.

A majority of people would tend to agree that staying physically fit is extremely beneficial in promoting good health. The fitness boom of the seventies and eighties did a wonderful job of promoting and establishing the long-term benefits of leading an active lifestyle. The next hurdle we face as fitness enthusiasts is the public’s persona on how much time is needed to become and stay fit. Let’s face it, we live in a time-starved society, where “there never seems to be enough time to get anything done”. Walk around any office building and you will hear sayings like this all the time. Compound that with the exercise protocols that state, for improved health one has to perform cardiovascular exercise 3-5 days a week for 20-60 minutes in addition to strength training 2-3 times a week with multiple sets in order to keep the muscles and joints strong. If you were to add up all that fitness activity that is “required” to stay healthy, it would be between 3-5 hours a week or 100-200 hours a year! With that kind of time commitment required no wonder people can’t find the time to exercise. So, the common misconception is if an individual can’t commit to exercising at least 3 days a week for an hour than they can’t be fit. This is simply not true!

Studies, as well as personal application for myself and my clients, have shown that resistance training 3 times per week using one set to muscular fatigue will increase strength and cardiovascular benefits. This is certainly a step in the right direction, but for many 3 times a week is still a large time commitment. It was never stated or proven that 10-12 exercises performed 3 times a week was the “secret” to improving fitness, but working hard with a high level of intensity or effort is, so what if rather than 10 exercises to address the entire major muscle structures the volume was limited to only 5-7 total sets performed twice a week? Based on the overload principle, as long as the exercises are made progressively more challenging, then the body will adapt and become stronger, regardless of the volume. The exercise selection could be as follows:

Multi joint leg exercise (squat, leg press, deadlift, lunge)

Multi joint pushing exercise (chest press, overhead press, dips, push-ups),

Multi joint pulling movement (chin-ups, lat pulldown, seated row)

Round out the program with an abdominal and a lower back exercise and either grip/neck or calf work.

All exercises are done with a high level of intensity (until no more repetitions can be performed with good technique). The time between exercises should be minimized (20-40 seconds) so that the heart rate can stay elevated. This adjustment in volume and frequency will reduce the amount of time invested from 4 hours a week (208 hours a year with traditional guidelines) to 1 hour (or less) per week (roughly 52 hours a year). This reduction in the amount of time needed to become physically fit should have a great impact on how people view exercise and hopefully lead to another “fitness boom.” I am not saying this is THE best method of exercising for everyone; some may enjoy performing more activity and that’s fine; the main goal is realizing the benefits of maintaining an active lifestyle and making time to pursue it.

"Train With A Purpose"
www.premierepersonalfitness.com

Fred Fornicola

A Creed to Live By

For some, the holiday season is a time for reflection so I leave you with these thoughts by Nancye Sims until the new year.

Don't undermine your worth by comparing yourself to others.
It is because we are different that each of us is special.

Don't set your goals by what other people deem important.
Only you know what is best for you.

Don't take for granted the things closest to your heart.
Cling to them as you would your life, for without them life is meaningless.

Don't let life slip through your fingers by living in the past or for the future.
By living your life one day at a time, you live up all the days of your life.

Don't give up when you still have something left to give,
Nothing is really over . . . till the moment you stop trying.

Don't be afraid to admit that you are less than perfect.
It is this fragile thread that binds us together.

Don't be afraid to encounter risks.
It is by taking chances that we learn to be brave.

Don't shut love out of your life by saying it's impossible to find.
The quickest way to receive love is to give love;
the fastest way to lose love is to hold it too tightly;
and the best way to keep love is to give it wings.

Don't dismiss your dreams.
To be without dreams is to be without hope;
to be without hope is to be without purpose.

Don't run through life so fast
that you forget not only where you've been,
but where you are going.

Life is not a race,
but a journey to be savored every step of the way.

Understanding the Net Impact

Ok, some day the FDA will implement some serious standards with regards to supplements and proper nutritional guidelines, not to mention clear and concise definitions and terminology that are actually helpful to those who are seriously looking to improve their health, but until then, here is some information on the misleading carbohydrate phenomenon known as “net” and “impact” carbs.

Since the Atkins revolution, individuals have been banning carbohydrates from their diets, swearing that this way of eating has been their only means of reducing body weight. Manufacturers, smelling the fear from those carbohydrate depleted individuals, have pounced on the market place and have bamboozled those poor people with a game of “Three Card Monty”. Take a carb here, move it over there, switch it over there and call it a “net carb” and voila, no more carbs. Hmmm, I’m new to this game so let’s see that again. Ok, I’ll do it again in slow motion. I take a carbohydrate (which has 4 calories per gram) and there are 20 grams per serving, now out of that 20 grams, 15 are sugar alcohol, but sugar alcohol doesn’t effect your blood sugar as quickly as refines sugars do so we don’t have to count that . Sound good? Sure, but hey, what about those total calories listed? There’s 80 calories total but only 5 are impacting me so that should only be 20, right? WRONG! Too many people who are convinced that Atkins and others came up with such a brain storm of an idea are either kidding themselves into thinking this is the proper way to go or they are too afraid to deviate from what they think has triggered their success. Most are failing to realize the fact that just eliminating simple and refined sugars could have been done a long time ago and their body weight would have been reduced without a doctor’s name attached.

"TRAIN WITH A PURPOSE"

Fred Fornicola
www.premierepersonalfitness.com

Finding A Balance

I often hear and read about people who are concerned about "how much they can lift" or "how much body mass" (a term that ranks right up there with the word "bulk" - both meaning "I workout but there's a nice layer of fat over all my muscle") or they just focus on how large their arms are but fail to focus on any other aspect of their health. Health (physical, mental, emotional, spiritual) needs to be an issue that everyone should address and balancing it can be hard. General health is an issue that is overlooked too often. The doctor isn't going to be too impressed when you walk in for a physical and tell him you can squat 300 pounds but you're over weight, get winded walking up the stairs and your blood test results have him wondering how you've made it this far.

It is my firm opinion that an individual not only should be strong but also have a good level of fitness (the ability to perform daily functions with relative ease). Individuals need to focus on a safe and productive strength program, incorporate some type of conditioning work along with proper nutrition and a dose of recovery. Personally, I hold true to a philosophy of training that enables one to become stronger and more fit. This is done by performing a handful of compound exercises for 1 set to muscular fatigue or failure with a minimum (no more than 1 minute) of rest between exercises. Unfortuanately a lot of people worry about what the numbers (weights) are on the bar instead of focusing on working as hard and as quickly between sets as they can. Go in to many commercial gyms and clubs and you'll find people conversing and sitting around more than exercising. In fact, if you were to actually calculate the amount of exercise time they put in it probably would amount to about 30 minutes of activity. Hmm, where have we heard that before? The body isn't chasing a personal record - the mind is and that is all well and goodwhen it's time to run 2 miles or play with the kids or go for a hike it's your strength AND level of conditioning (general health) that enables you to do more than sit on the couch in between workouts.


"Train With A Purpose"

Fred Fornicola
www.premierepersonalfitness.com

A Combo Workout

I have written many times that if an individual trains to MMF (momentary muscle failure) on 6-10 exercises, moving quickly through the workout (10-60 seconds rest between movements) they can not only increase their strength but their cardiovascular systems as well. For the most part, most of the people I train work very hard, close to; if not to failure on most exercises at most training sessions (determining how I train a particular client that day goes beyond the scope of this post). Some clients like different challenges or a higher level of fitness so I will implement the following type workout to keep them focused and enable them to have a productive workout.

The process goes something like this:

They will do a lower body compound movement like a leg press and take it to muscular fatigue and then I immediately move them to the treadmill for 2 hard minutes of walking/running. At the end of the 2 minutes I move them to their next exercise, like a machine shoulder press and have them perform a set to failure. I then move them back to the treadmill for another hard 2 minutes and then immediately over to the pulldown machine for a hard set (again, "hard" is a relative term) and then back to the treadmill for 2 more minutes. This cycle of events will be done for 2 rounds.

This enables the trainee to:

*Raise their HR beyond what their normal workout does

*Work hard on their exercises because they need to be more focused from their stint on the CV equipment with their raised HR

*Their workouts do not exceed a total of 30 minutes and they will get in ~12-15 minutes of total CV work (I have them do 3-5 minutes on the last go around of CV work), they are working non stop for those 30 minutes AND they are focused on their resistance work so they reduce the potential of injuring themselves.

Is this an optimal way to train someone for strength? Maybe, maybe not, I guess it all depends on how you define strength and what your needs are but I still feel that overall it is a healthy and safe way to approach strength and conditioning.

"Train With A purpose"

Fred Fornicola
www.premierepersonalfitness.com

Do You Own A Floor?

“Do you own a floor?” Crazy, or more like obnoxious question right, but that’s what I ask when people tell me they don’t have time to get to the gym. Our trendy fitness culture has lead many to feel that the gym is the only place “serious people” go to improve their strength and fitness but I can assure you, the use of your own bodyweight and a level floor can yield one heck of a workout if you are applying a high level of effort.

In my training facility I have a nice selection of machines, dumbbells and other odd objects to build strength, but I still implement exercises such as the good old pushup, bodyweight squat and crunch as often as I can. Ok, I hear some of you saying “I can’t do many pushups”. No problem, reduce the amount of resistance (your bodyweight) by kneeling on your knees or leaning up against a wall and work your way up to doing floor pushups or better yet, do negative only pushups (help yourself to the “up” position then slowly (6-8 seconds) lower yourself to the ground). How do you do squats with bad balance? Hold on to a secure object like a post or the handles of an open door. Necessity is the mother of invention so FIND WAYS.

Additional “floor” exercises to help build strength that can be used for variety are the stationary or walking lunge, wall squat, side plank hold, side crunch, four point hold and toe raise. Pick a handful of movements (3-5), work to muscular fatigue, take very little rest between exercises and perform 2-3 non-consecutive sessions each week. Just do yourself a favor and get busy!

"Train With A Purpose"

Fred Fornicola
www.premierepersonalfitness.com

The First "5 Hard & Fast Rules of Strength Training"

1. Be compliant and work hard.
Provided the “X’s” and “O’s” are in place, simply making a concerted effort to “do something,” do it on a regular schedule, and do it as hard as you can at the time will go a long way to maximizing your potential. It’s 80% of the battle and the first requisite if anything is to be gained. Yes, there are specifics (type of exercises, number of reps, rep speed, weight loads, nutritional intake, etc.), but they are secondary to showing up and exuding effort as there are literally numerous ways to train.

2. Train with intensity (of effort).
Relative to the hard work aspect of point number one, its strength training! You’re trying to create overload in the muscles, and proper overload means forcing the muscles to work beyond their existing capacity. This is not easy and manifests itself in temporary pain, discomfort, heavy breathing, light-headedness, etc. due to the intense effort put forth. High reps, low reps, dumbbells, machines, one set or 3 sets, somewhere in the endeavor a high degree of effort must be expended so the recruited muscle fibers adapt and improve their quality if maximum gains are to be obtained.

3. Be safe.
The manner by which you train is a controllable variable in your long-term health and well-being. Exercise stresses the muscles, joints, and energy systems to create a positive adaptation to these stresses. Using proper exercise form is mandatory if one desires to train over the long-term. Proper body alignment/posture and controlled speed of movement through a safe range of motion makes the exercise safe not only during individual training sessions, but over all sessions year after year. The whole bouncing, yanking, and ballistic/explosive lifting debate ends abruptly here. Likewise, training loads, session volume, and number of training session per period need to fit so they do not over-stress and lead to chronic injuries and regression.

4. Use basic exercise movements.
One does not need to perform any complicated exercises nor a multitude of any
exercise each and every workout. The “Big Four” can go a long way for the upper body: a chest push, a seated/bent-over row, an overhead push, and a pull down/pull up. Throw in another pushing and pulling angle (i.e., incline press and upright row) -- or a direct triceps and biceps exercise – and it’s still simple and time-efficient. For the legs, a multi-joint glute/quad exercise and a hamstring exercise are the bare minimum such as a squat, dead lift, or leg press and a prone/seated leg curl or stiff-leg dead lift (RDL). A second multi-joint glute/quad exercise (i.e., lunge, single-leg squat/leg press) and direct calf work can also be added provided the total workout volume is not overly taxing.

5. If in doubt, SLOW DOWN!
Lift fast or lift slow? Who is right? The optimal speed-of-exercise camps are out there, and each espouses its own recommendations. The truth is, working to achieve a maximum number of repetitions in a set is the key to achieving optimal overload, regardless of exercise speed. In both cases – moving intentionally fast and slow, significant recruitment of muscle fibers will occur if one simply attempts to achieve maximum repetitions in the set. But here’s the key point of this issue: too fast creates too much momentum and lessens the tension on the muscles and increases the risk of muscle/joint trauma due to the excessive acceleration (and consequent deceleration). So, if in doubt, SLOW DOWN! You will not SAFELY recruit the higher threshold fiber types any better when moving a resistance fast as compared to moving it slower.
Move fast outside the weight room if you’re a an athlete practicing a sport (which by the way can result in injury, and often times does, but it is a risk you take when you play sports!). - Tom Kelso, Strength Coach, SLU

Gridiron High Intensity Training

Check out the Gridiron Inc. High Intensity Training videos. An awesome display of hard, intense work along with good coaching.

Breaking The Fast

In a recent conversation with nutritionist Tom Bilella, we discussed the importance of eating breakfast. As it is important to have frequent, well balanced meals during the course of the day breakfast is THE most important. Your body hasn't had nutrients for several hours and to get your brain and body going, a breakfast chock full of protein, essential fats and substantial carbohydrates is the perfect formula.

Too often, many people eat a poor breakfast - usually consisting of a bowl of sugary cereal or grab a bagel of muffin on the run while others blow off breakfast all together - opting for a cup of a high test Frappuccino and spending 3 dollars and change for zero nutrition. I understand most of us are on the run to work, getting kids off to school, etc. but there is an answer. A much healthier, more time efficient approach would be to drink your breakfast consisting of a good whey protein powder along with some milk (rice, almond, oat, cow if you can tolerate it), essential fatty acids (flax or fish oil) and some fresh fruit. Blend it and go.

The key to being healthy and losing body fat is to eat healthy foods and there is no better way to do that then by starting your day off right with a nutritious breakfast.

"Train With A Purpose"

Fred Fornicola
www.premierepersonalfitness.com

Workout of the Week #1

We will be trying to post a "Workout of the Week" each week to share some of the programs we use for ourselves personally as well as for our trainees. Feel free to substitute exercises to suit your needs and/or availability so if an exercise calls for shoulder presses feel free to use a machine, dumbbells, barbell, sand bag, anvil, stone, whatever jazzes you. Repetition ranges are for example only. If you prefer higher reps, do them, but regardless of the repetition range always try to exceed your goals and don't stop the set just because you achieved a number - keep going past your goal number if possible. Rest between sets should be minimal - no more than 60 seconds.

This workout, if done with little rest should take less than 20 minutes.

Dumbbell Front Squat 1x30 (dumbbell held high on the chest) immediately to
Dumbbell Stiff Leg Deadlifts 1x20
Dumbbell Shoulder Press 1x20
1 Arm Row 1x15
Pushups 1xmaximum effort
Dumbbell Shrug 1x30
Rope hand-overhand climb from floor max effort
Dumbbell hammer curls 1x20
Dumbbell Wrist Curl 1x30

"Train With A Purpose"

Fred Fornicola
www.premierepersonalfitness.com

There Are No Secrets

“Psst, hey you, wanna know the REAL secret to having great abs….?”

How many times have you heard that kind of marketing hooey from the many money hungry industry gluttons who would like you to believe that there are secrets to becoming stronger and physically fit, promising that they and they alone are the ones with the magical answers? Amazing as it is, people still lean closely in to hear what they have to say, even after being bamboozled several times before by someone else (or even the same people) promising similar magical feats.

Here are the cold, hard facts folks. There are no secrets; there are no special gizmos, gadgets, formulas, workouts or pills to making you stronger and fit. Too often people get hung up on what I call the “X’s and O’s” of training – you know, the “best workout” or “best diet” or cardiovascular plan that happens to be trendy that particular month. Unfortunately, most people don’t know the why or how of performing meaningful exercise and are constantly mislead and misguided leaving them hopelessly lost and discouraged. Ok, maybe I lied – there are some secrets, but I’ll only share them with you, so listen closely. Use basic exercises, work hard and efficiently, be consistent with your training, conditioning and nutrition and stop trying to find the magic bullet. Simple works gang – it’s been proven time and time again.

"Train With A Purpose"

Fred Fornicola
www.premierepersonalfitness.com

Fast and Easy Eating

Because my schedule can be very hectic and my day starts very early, I have a tendency to “drink” breakfast which consists of organic coconut and almond milk, a quality whey protein (Dream Protein) and some essential fatty acids. There are times however when I can sit down like a human being and actually enjoy a meal I can chew so when that opportunity arises, I want to take advantage of it. Keeping in mind that I want to eat something healthy, convenient and have a feeling of satiety, my wife came up with the following recipe idea for me. She took organic brown rice and in following the directions, used organic light coconut milk instead of the required amount water and added a bit of Stevia as a sweetener. This provided a smoother and creamier texture as well as a good amount of flavor which brown rice by itself is usually devoid of.

Now with a sizeable amount of rice at my disposal, I can take what I want with me to eat for breakfast or even as a snack. I did add some cinnamon, extra almond milk, organic raw walnuts and a scoop of protein powder and mixed it all together for a tasty, well balanced breakfast this morning. I chose to eat it cold but you can heat it as well – just add the protein powder after it has cooled for a while.

“Train With A Purpose”

Fred Fornicola
www.premierepersonalfitness.com

The Importance of Daily Activity

In previous posts it has been mentioned that proper workout intensity along with sufficient recovery are vital to improve ones muscular strength and overall fitness. For the most part I can’t agree more; however, too often the aspect of recovery is taken out of context and too much time is spent “resting”. There are some factions of the strength training community that feel that any activity outside of the fitness center is detrimental to the recovery process. Although I do feel that recovery is an important element in the total fitness equation, I also believe that performing some sort of daily activity is also important. This activity, whenever possible, should take place outdoors in the “fresh air” and involve light to moderate exercise. Activates such as brisk walking, biking, hiking and callisthenic exercises are all terrific. The idea is to get the body moving -allowing the heart rate to become elevated, have the breathing rate increase and generally allow blood to flow freely throughout the body. Just 10-15 minutes of daily activity has many benefits which include improved mood, clearer thinking, better memory and improved physical fitness. So find 10-15 minutes each day and get moving, you’ll feel better after. – Doug Scott, Strength Coach