5 Helpful tips for your next diet plan/weight-loss challenge

Why do we go on diets? Why do we sign up for weight loss challenges and swear that THIS will be the year you will lose that weight? Why do we "deprive" ourselves from the things that we know are not as healthy (when you research and know the effects on our bodies) for us.  No matter what plan or diet your are on you are looking for something very simple.  You are looking for structure. Something to keep you accountable...if you think about it only for a very short time frame compared to the rest of your life.  And that is EXACTLY what it will do, it will be strict, it will be tough, and it will not be fun right now.  However if you are really listening, what you will learn about food and about yourself will change the way you eat for the long-term and that is a victory in and of itself.  

5 Helpful tips for your next diet plan/weight-loss challenge

* Ask yourself what is that grounding reason for doing this and you will find success. Ask that questions to yourself 5 times and after each answer ask but why? Write it down.
Now think of that reason when you feel like quitting or want to give up on your challenge before you've reached the goal.  
* Be a student of food and the theory behind that food program you've trying out.
* Always have a time to start and end.  After that evaluate what you have accomplished and what you were able to learn.
* Its not the end if you fail, you will not go down a slippery slope like you think you will.  Finish. Hold yourself accountable and push the reset button.
* You have to move, exercise, workout harder than you did the day before.  Write it in a journal. Why harder the next day? because you can build on your accomplishments and push past your comfort zone just a little bit more next time.  Your body is more resilient than you think.  My definition of harder is also trying something different, new or challenging.  This also involves being disciplined enough to taking days off to let your body rest and recover.

My New Gym Location in the Heart of Chelsea!

Come check out the new gym location I'll be training from in 2012! Complete Body & Spa - 19th St. is conveniently located in the heart of Chelsea at 22 West 19th St. between 5th and 6th Avenues.  I will be offering one-on-one training sessions as well as an exclusive new class only at this location in NYC called ViPR Plus+ Group Training Class, it incorporates ViPR as well as other functional tools such as ropes, kettlebells, medicine balls and much more to give you a well-rounded calorie burning work out.  Space is limited so email me today to receive the upcoming winter class schedule. 


I really like to train at Complete Body & Spa and I know you will too.  They really do have an extensive variety of equipment to fulfill every training need and I was also impressed at how clean everything was kept. 


"Often described as a fitness fanatic and personal trainer’s dream gym – our 19^th St location offers an extensive selection of some of the most revered fitness equipment in the industry. We’ve got it all: hanging heavy bags, weighted sleds, heavy ropes, an extensive cardio line, isometric equipment, one of New York’s premiere free weight collections, and a full selectorized circuit. There’s every tool at our members and trainers disposal to create any dream body imaginable." - Complete Body & Spa


Come check it out for yourself!  Email me at gaelfitnesstrainer@gmail.com and I'll set you up with a free 7-Day pass.  

6 Weeks into the Strength Training Phase

I'm 6 weeks into my strength training phase of my program for outrigger racing and I've learned a great deal about my body so far and how to be more efficient with my training.

Mobility

First, I'm working on addressing any left/right imbalances that I find in my body. I seem to have pretty good mobility except when it comes to hip extension and I discovered this doing the cook lift and single leg bridges, I noticed my right hip did not extend fully. Before, I used to notice that my hips would shift ever so slightly when I squatted but I wasn't sure why...this might be the reason. I also realized that my right hip is also my stronger side when doing single leg exercises. One reason I think this might be the case is because I have for years skateboarded using my right leg for support on the board, over time this repetitive movement pattern might have caused this imbalance in my hip. So I've started focusing more time on my pre-workout mobility drills with specific focus on foam rolling my hip flexors. I use a lacrosse ball to roll since I can tolerate the pain of the foam roller pretty well and I feel it doesn't get as deep. I highly recommend getting one. There only about 2 dollars at a sports store and are the 2nd best thing to getting a real massage. I also spend a lot time immediately after doing hip flexor stretches to reinforce the correct movement patterns of the muscle.

Core Training

When I started the program I based my training on foundation movements like squats, lunges, pushups and pullups and I was focusing my core training towards the end of my workouts. However, Since I started reading Mike Boyle's Functional Training book, I started training my core at the beginning of my workout or in the middle of my workout instead of doing them at the end when I feel most fatigue. Mike suggests in doing it this way because you can do them when your energy is still up and you don't run the risk of skipping over them after a hard workout and this has proved to be the best plan for me and keeping me focused on the exercises which primarily are based on transverse plane standing movements and core stabilization. The stronger my core is the better I'll be able to transfer the power from my legs to my shoulders and back which translates to having a stronger and more efficient stroke.

Stability and Strength

As I started to look closer at my workouts I also discovered that my left hip and left leg strength is a little weaker than my right and so I've integrated specific training exercises that focus on regaining stability and strength on that side of my body. I first start by getting my glutes and hamstrings firing with some ViPR hip activation movements or use mini bands to do some lateral, front and reverse walks to get the blood circulating to those muscles. Then when I move into the strengthening phase some of the exercises I use and recommend to improve single leg strength are; single leg deadlifts, bulgarian squats, one leg stance overhead press, and step ups. Regaining the balance between the left and right side of my hip is essential to my success in my training come race time because even though you might think that outrigger is primarily an upper body sport you actually really get your power from the push off you can generate from the front leg as that energy carries through efficiently to your core and to the upper body as you finish the stroke.

This is just a summary of my experiences and evolution of my training as I learn more about my body and what it needs and I hope that along the way some people might find this helpful. Thanks for reading. Please repost and offer your comments. For information on personal training please contact me at gaelfitnesstrainer@gmail.com

Training for Outrigger Racing

I have started my journey in planning and training seriously for the upcoming outrigger racing series in the east coast. First, I joined the New York Outrigger Canoe Club this past summer and participated in a few novice and growth sessions and I've been totally hooked since then. I practiced with other NYO members on the OC -6 boats and that was a lot of fun. I got put in the second seat a few times during practices and at first it was a little intimidating because you have to call out the switches but after awhile I got used to it. I also briefly tried out the OC-1 and I hope to learn more about them and maybe do a race or two next year. I want to really prepare myself for what's ahead and use my background as a personal trainer to develop a program that will put me in the best shape possible come race day.

I'm a complete novice to outrigger racing but I've had some paddling experiencing with Cayuco racing in Panama when I participated in the Ocean to Ocean Cayuco race back 1994. Cayucos are carved out of trees and are basically outriggers without the outrigger and you stick lower on the boat to maintain your balance better. Cayuco has evolved so much through out the years and is now a very competitive and international recognized race.

So for now what I've mainly been focusing on is on setting a good strength training foundation for the next 6 to 8 weeks. I have taken all basic fundamental exercises like the squat, deadlift, pullups, and pushups and created a full body workout routine. I stay within a 8 to 10 rep range, with 3 to 4 sets and resting periods of 1 to 1 1/2 minutes long. I compliment these workouts with core strengthening exercises that emphasize transverse plane movements and static strength of my whole core. For these I usually use ViPR, cable bars and resistance bands to add resistance. I have also spent additional time in every workout practicing corrective exercises that will strengthen the rotator cuff muscles. Rotator cuff muscle strengthening is essential especially when you are practicing a sport that involves repetitive movement through the shoulders. YTWs is one of my favorite exercises that works these muscles well. Also, reverse flys with resistance bands and pendulum swings using kettlebells to stretch the muscles in this area. I will be posting some videos to illustrate these movements and effective stretches for the shoulder soon. I hope to have a significant increase in strength and hopefully see my VO2 max go up in the next 6 weeks. This week I'll be taking the functional movement screen which will expose any imbalances that I might need to address throughout my training. I will post more about the FMS and my results next week.

In addition, I'm starting to increase my cardio vascular endurance by cross-training 1 or 2 times a week so I'll either do some boxing or go for a 3 mile run at a moderate intensity. I've also been doing some interval training running up and down stairs but that is usually as a warmup set before my regular workouts. ViPR warmups have also been an integral part of how I warmup since they are an excellent tool to include whole body movements.

I'll be updating the blog with training developments and incite into what I've been learning throughout this journey so please pass on comment or let me know if you have questions in general about training. I'll try my best to answer.

Training is the opposite of hoping. - nike

Gael

35 years...35 exercises, classes or events

In celebration of my 35th birthday coming up on 9/13 I've decided to try 35 new exercises, classes or other outdoor physical activities I've never tried before....I'm open for suggestions I'll keep you posted on all my adventures through my training Facebook page at Gael Guevara, CPT