Sandy’s Story

In discussing De Lorme, who helped to develop a complete modern training program for clinical application, the Physiology Of Strength, by Theodor Hettinger, says this about his review of empirical studies:

“De Lorme, in 1945, gave an excellent review of the results obtained in both clinical and athletic fields by these empirical methods, summarizing the principals established as follows:
1. Increase in muscle strength can be accomplished by a few repetitions against strong resistance.
2. Increase in the performance of the circulatory system can be accomplished by many repetitions against slight resistance.
3. These two methods are not interchangeable; one cannot replace the other.”

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from pages 124-125.

“I hope I have made it clear that the carriage and management of the body, between periods of specific exercise, is of more importance than the exercises themselves. and above all that proper breathing is the very cornerstone of physical strength. Our habits do more to form our bodies as well as our minds than the conscious efforts at improvement. So that, if we can get in the habit of taking long breaths, and then gradually increase the length of our respiratory movement, and the volume of air thus taken in at a breath, we shall obviously do more than if we arranged to merely exercise the lungs at stated times.”

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today where Checkley discusses issues for women.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from page 104 and 111.

On Training For Women

“In the case of the bust it is of importance to remember that there is here, as in all other parts of the body, a muscular system. The muscles of this region are, of course, almost invariably unlocated by their owner, and most supports soon leave them unused also. Now, by persistent effort a control over these muscles may be established until it will be possible to voluntarily contract and relax them, with the result that a sunken and flabby bust may be made full and firm. Thus, unless she is absolutely deformed, there is no reason why a woman should not develop and mold her entire form by simply acquiring muscular control of the parts deficient in contour. The gaining of control requires a distinct effort of will, but the results surely justify the effort.”

“Women should, in fact, cultivate all the exercises that might give suppleness to their bodies. There can be no grace without suppleness. That complete flexibility in all the muscles of the body which the exercises enumerated have been calculated to secure is absolutely necessary to the charm of carriage which distinguishes one woman above another. Unused muscles, resulting from an absurd idea of the essential restrictions of a woman’s position, are worse than no muscles, because they are irritated under tension and retard the movement begun by the muscles that are fit to use.”

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from page 54-56.

“The highest state of health and power in a muscle will always lie in its flexibility rather than in its hardness. A man trained until his muscles “feel like iron.” is really in a dangerous condition. He soon gets out of “training” and is then immediately at a loss. His muscles feed upon his vitality, and, especially when he has passed middle life, threaten his general health. A man so “muscle bound,” as the saying goes, is not in possession of a power. The power owns him.”

“The muscles will have the greatest health, strength and “staying” power that are kept flexible and full of blood by continuous use in everyday life. To expect them to keep healthy by an infrequent fifteen minutes at some machinery, is as unreasonable as to think of preserving the comfort of the stomach with one meal a week.”

Continuing our series from Checkley’s Natural Method of Training, we have some more highlights for you today.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpts from page 33 and 37.

“To learn to breathe is to learn the A B C of physical health, and it is of special importance that this education of the lungs should precede the education of the outer muscular system, for the natural increase of lung strength and chest room is retarded by methods that begin work on the outside first.”

“In my opinion the diaphragm has properly no greater necessary use in expanding and contracting the lungs than the ribs themselves. In other words, the action of the diaphragm should be sympathetic without being initiatory. The lungs have their own muscular power, and this power should be fully exercised.
The simplest preparatory exercise is full, long breathing. While standing or sitting in any proper attitude, with the chest free, take in a long breath until the lungs seem full, taking care at the same time not to harshly strain the lungs or muscles. Hold the breath thus taken for a few seconds, and then allow it to slowly leave the lungs. By consciously breathing in this manner the lungs will be enlarged and strengthened and the breathing will become slower. Normal breathing, when the body is at rest, should not include more than ten breaths in a minute. I, myself, get along very comfortably with not more than six, sleeping or waking. During exercise of an ordinary character the breathing will naturally increase to fourteen or fifteen breaths in the minute.”

Starting this week, we will be doing a short series highlighting short sections of a classic book on strength training.

Checkley’s Natural Method of Training
By: Edwin Checkley
Second edition, published 1922, excerpt from page 15.

“The truth is that there can be no proper training that does not educate the whole system of the man. The muscular system of a man is not made up of chest and biceps. It is a wonderful and complex organization in which one part is intimately related with the other, and if the system as a whole is not kept in mind the building up of the arms will not increase the permanent strength or permanent health. Men become proficient at punching a sand bag who do not know how to simply carry their own body. They have spent their time in training, as it were, from the outside. One of our modern philosophers has said that we invent fine railroads, but we are forgetting how to walk. This is very true. We are forgetting how to stand, and, above all–fatal error!–we are forgetting how to breathe.”

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Make sure you look closely when buying organic, or when buying any food for that matter. Sometimes the labeling can be tricky. Foods can be labeled:
A. certified organic,
B. made with organic ingredients, or
C. contains organic ingredients.

The levels are associated with percentages:
A. 100% Organic – nothing but organic ingredients and processing aids (label: certified organic)
B. 95% Organic – up to %5 nonorganic ingredients and must not be produced using excluded methods [gmo, sewege fertilizer, or radiation] (label: certified organic).
C. 70-95% Organic – 5-30% nonorganic ingredients that can be just about anything, but not produced with GMO’s, sewage fertilizer, or radiation. They can contain pesticides. (label: made with organic ingredients)
D. 70% Organic – really means less than 70% organic ingredients and can contain as little as 30% organic ingredients and up to 70% nonorganic ingredients. The nonorganic ingredients can be just about anything, it can be GMO, it can use sewage fertilizer, it can use pesticides, and it can be irradiated. (label: contains organic ingredients)

So what is the takeaway from all of this? Read the ingredients that you are buying, it is best to know where the food is coming from and how it is processed (buy local if possible), and if buying organic, you have some more assurances if 100% of the ingredients are organic as opposed to partial… even though with getting food from an outside source, you never know.

Sources: Farm Wars

I feel like I am getting ready to tell you about a new translation of the Bible with that title. Ha! Well I assure you this isn’t as important as the Bible but does deserve a look see. I hope you know by now about Peak 8 or better known as HIIT( high intensity interval training). If you don’t, well you should read up on it, it is a sure fire way to lose fat and gain lean muscle in only 18-20 minutes! How does this translate to over all fitness?

Well, much like the Peak 8 fitness program it is great for melting fat, but it primarily works the legs muscles, which for all intensive purposes that is fine for losing fat. If you want to gain muscle in the upper body while you lose fat couple this with an upper body HIIT program like I do. We offer a class using Peak 8- it is our Body Shop Boot Camp. Details are at the bottom of this note.

It will take your body to the next level of fitness especially if you posses the ability to be really disciplined about completing it on your own. This style of muscle building and fat burning is gaining attention as more people are seeing results.

The problem.
This is easy, commitment! Most people think that it should be easy and the results come fast. This will never be true, as a matter of fact most doctors encourage a 6 month commitment to any diet and exercise program. I wish I could say in my line of work, that this is the norm for my minimal commitment levels. Sadly it’s just not the case.

Be accountable!
If you have a trainer or at least a partner to work out with you are 70% more likely to achieve your long distance goals of whole health. Which is learning about your food and sticking to a work out plan.

Know your stuff.
If you spend anytime digging around on this site you will learn a ton, so do that. Also stick with time tested methods of eating and working out. There are some great new fitness things out there that work with complete muscle failure like Peak 8 and others that make your muscles guess like P90X that are great. When considering these things use common sense and commit to the entire process.

Here is an example of Peak 8 coupled with an upper body HIIT.
For best result use a sit down bike with custom intervals.
Select more workouts.
Select custom intervals.
Enter work time. 30 sec.
Enter work level. 15-20 on the resistance.
Enter rest time. 90 sec.
Enter rest level. 5 on the resistance
Enter #of intervals. 8
Go!
Push yourself to reach a high wattage or METS every time you get to your 30 sec. interval.

Now for the weights!
Example work day. (Chest. Shoulders. Triceps)
Keep the weight light and manageable, you need to focus on failure not bulk.
12-15 reps Barbell flat bench press – Pyramid the weight.
10 reps – higher weight
8 Reps
6 Reps
12 Reps at the same weight you started with.
No breaks.
4 set of 10 reps – Incline bench dumbbell flies.
Pick a weight you can handle.
12 Reps – Standing Military press – Pyramid the weight
10 Reps
8 Reps
6 Reps
12 Reps Same weight you started with.
4 set of 10 reps of standing shoulder press.
Pick a weight you can handle. No breaks!
SKull crushers (triceps)
12-15- On a flat bench. Pyramid the weight.
10 Reps
8 Reps
6 Reps
12 Reps with the same weight you started with.
4 set of 10 reps
Tricep push downs

3 set of close grip push ups till failure with a 30 sec break.

If you do this with a partner it will only take 10-12 minutes — add the Peak 8 in there you will be at about 30 minutes.

By yourself, closer to 45 minutes as the transitions take a minute. No BREAKS!

We offer a class that is peak 8- it is our Body Shop Boot Camp and it starts January 3rd.

$216 for 2x/week for 8 weeks
$304 for 3x/week for 8 weeks

Starts Januray 3rd
Coleman Community Center

Classes are:
6:15 am M/W/F,
7am M/W/F or T/TH
8:15 am T/TH

Buy 2x/week now

Buy 3x/week now

**when you buy the class, put in the comments which class you will be attending.

Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?
Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.
A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.
In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production:
“A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.
‚Ķ If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you’ll miss the HGH “synergy bonus” of enhanced fat burning for two hours after working out.
This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.
The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.
This makes the “Synergy Window,” the 2 hour period after a workout, very important in maximizing HGH, once it’s released during exercise.
‚Ķ If you are middle-age and want all the benefits from exercise induced HGH, then apply this strategy.”
Fitness expert Phil Campbell, author of Ready, Set, Go! further explains how you can maximize your HGH production by limiting sugar intake for two hours post exercise, in this article on HowToBeFit.com.
Exercising one hour a week and getting the same results as traditional strength training might sound impossible. However, University of Florida orthopedics researchers have developed a system that may do just that, and as you will read in my comment below, the kind of exercise you perform can dramatically reduce the time you spend in the gym while still getting better results than you did before.
The system created by University of Florida researchers uses eccentric (negative) resistance training, which capitalizes on the fact that the human body can support and lower weights that are too heavy to lift.
According to UF Health Science Center:
“Through a system of motors, pulleys, cams and sensors it adds weight when a person is performing a lowering motion, and removes that weight when the person is lifting. As a result, the body starts seeing loads, resistance, and forces that it doesn’t normally see”.
Other scientists have found additional clues that explain how exercise reshapes and strengthens more than just your muscles.
It changes your brain too.
In the late 1990s, researchers proved that human and animal brains produce new brain cells, and that exercise increases the process. But precisely how exercise affects the intricate workings of your brain at a cellular level remained a mystery.
However, a number of new studies have begun to identify the specific mechanisms, and have raised new questions about just how exercise reshapes your brain.
In some studies, scientists have been manipulating the levels of bone-morphogenetic protein (BMP) in the brains of mice. The more active BMP becomes, the more inactive your brain stem cells become and the fewer new brain cells you produce. Exercise reverses some of the effects of BMP.
According to the New York Times:
“BMP signaling was found to be playing a surprising, protective role for the brain’s stem cells … Without BMP signals to inhibit them, the stem cells began dividing rapidly, producing hordes of new neurons.”
Sources:

UF Health Science Center February 23, 2010

New York Times July 7, 2010

PloS One October 20, 2009; 4(10):e7506

Cell Stem Cell July 2, 2010; 7(1):78-89

Journal of Applied Physiology December 31, 2009

HGH Magazine

HowToBeFit.com

Here is a word from a good friend and client (in that order) who achieved success working with us. I hope you enjoy her story and that inspires you to get moving and put in the HARD work!

What a year can do, let me tell you.

My journey for change in my eating/nutrition habits and physical fitness began a little over a year ago. It was a change that I had been searching for some time. Nothing I was currently doing or tried was making any difference than the occasional 5 pounds shed (but would always gain back at some point). I always wanted to be in good shape and eat healthy. I wasn’t horribly overweight but I didn’t like how I looked and I just plain wanted to be fit. I felt like I was never going to see a change and prayed to God that He would provide a solution that would work.

I did not know or have that much knowledge about nutrition and I certainly did not take fitness that seriously. I would eat what I liked, tried to make the best choices that I knew how. I would read articles online and try to incorporate some of what I read into what I chose to eat. But let‚Äôs face it I just ate what I enjoyed and what tasted good. It was how I had always eaten and what I knew at the time. Getting myself to exercise on a consistent basis was a chore. I could not get myself motivated to stay on a routine. About 3-4 years ago we had a weight loss challenge at work and I started my weekday mornings off with a 30 minute walk. I’ve been doing that ever since, somewhat of a routine, but still not doing anything very active or different to see a noticeable physical change in tone or shape of my body. I had no accountability to keep me going and just felt like I was stuck in a cycle repeating itself over and over every year. It was just tiring and frustrating.

I then met my friends Tim and Nate in the fall of 2008. In getting to know them, I noticed that they ate differently and paid more attention to the types of food they ate. I came to learn they ate according to the Maker’s Diet, which I knew nothing about. Through them, I met their friend Terry in early 2009 and became friends with his family who also ate the same way. Being around them, I was able to observe what they ate and learn about the types of food I should be eating; eating sprouted breads, using spelt flour, using raw cane sugar, and just other good foods for your body that would be recognized and easily absorbed. I began to make small changes in my diet by substituting certain foods with more organic ones. And after a few short months, I began to lose a noticeable amount of weight. My clothes began to feel big on me which got me really excited.

Now all I needed was a better fitness plan to shape and tone myself. Terry started to teach boot camp classes weekly. I started going once a week for a month or so and then soon began attending classes 3 times a week. This really helped me to gain an understanding of the different types of exercises you can do and should be doing to reach all the different areas of your body. Let me tell you that it wasn’t easy first starting out. I wasn’t used to doing all these different types of cardio and strengthening exercises. I was sore in so many areas I never knew could and it was exhausting, but as the weeks went on I could see results happening. I was losing more weight. I could see tone and muscle definition in my arms, legs and stomach. And people started to notice a change, which was a boost of confidence for me and happy about the work I was doing.

It’s been almost a year now of doing boot camps 3 times a week. I’ve lost 20 pounds and went down 2 pant sizes. I could not be more ecstatic about that. I am in the best shape of my life and I’m so glad to have finally reached the point where I wanted to be physically and now nutritionally. I could not have done it without Terry and my friends. Having that accountability and encouragement is what I needed to make this happen and get me through. I know so much more about the types of food to eat and what I need to do physically to keep myself healthy.

I will continue to learn as I go. It can be done and it does take work, but starting in small steps and working towards a bigger goal while having that accountability is what can get you results. I’ve been very blessed and thankful for Terry and all that he does and continues to help me with. If you are looking for a total change, Terry will be a great support and you can see amazing results with the fitness/nutritional support he can provide. It will take time, commitment and determination to see the results, but it CAN be done. It changed my life.

Before:

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