ATOMIC Push Up Basics

Basics are defined as the essential facts or principals of a subject or skill.  

Our subject is Total Fitness and in my experience there are three interrelated points that need to be addressed before one can even get started on the path to physical health.  These are the essential facts, the must have knowledge for developing a body that will kick ass, take names and look good doing it.  This body will not only enjoy and endure the capricious indulgences of youth but will sustain you and keep going strong into the later years of life. 

The three three concepts that one must be aware of, gain knowledge about, then master the principals of are:

1. Skeletal Alignment or Posture
2. Stability within and between the joints
3. Improve and maintain flexibility

That's why I always try to get you started with the ATOMIC Push Up.  It moves the spine, opens the hips and shoulders and begins to introduce stability to the shoulders and spinal column.  Please watch the video above.  I want you to get familiar with this move.  There is a lot to deconstruct and I'll be posting more about it in the future.

Simple Treatment for Plantar Fasciitis

To heal your plantar fasciitus use the RICE method.

R.I.C.E.

REST

• less walking
• insoles for shoes (try the brand Super Feet)

ICE

• frozen Poland Spring bottle to roll out your feet
• ice bath - fill a bowl or bucket with ice water

COMPRESSION

• roll foot out on a lacrosse ball AND a golf ball

ELEVATION

• buy "boot sock" or "night splint" and sleep with it on

Monday Martial Arts

In a continuing effort to share my training regimen with you, here is my workout of the day.

White Crane Kung Fu
Hand Stands and Monkey Swing
Wu Shu Form #1 & #2
Hsing-I Linking Form
Hanging Leg Raise and Slow Pullups

Spend 10-15 minutes on each of the above.

Spartan Beast, Killington Vermont 09/22/2012

OK I'm going to toot my own horn here for a second.  That's what blogging is for isn't it?  By writing this I have decided that what I have to say is important enough for you to read it.  So there!

I'm not just a good trainer I'm an awesome one.  Why?  Because I walk my talk and live by my truth.  What does that mean? It means that the principals that I live by, when applied to the realm of exercise, result in a super fit, super capable body.  How do I know this?  Well let me tell you.

On September 22, 2012 I ran my first Spartan Beast race.  The "Beast" is a 13 mile obstacle course race through the woods.  I came in 37th in my age group of 500 men 30-34 years old.  Out of the roughly 3000 that participated in the race I cam in 177th.

Why can I brag and boast and be proud of this result?  Fact is I didn't change my training much to prepare for this race.  All I did was add a few long runs on the weekends prior.  That's it.  What I want to convey in the most humble way possible is that I know the secrets to cultivating longevity, strength, stamina, fitness and health.  It's not extreme and it's far from weird.  It's the essence of setting yourself up for success and that state is achieved through living your life more and more consistently in alignment with your goals dreams and ambitions.  You have to eat, breathe, sleep and bleed your passion!

If you aren't at this point don't worry.  The first step is to take a nice deep breath and chill out.  Next is to realize it's time to take responsibility... you've got work to do.

September: All About Cardio

This month at ATOMIC we will be focusing on Cardiovascular and Respiratory Fitness.

Cardiovascular Fitness is basically your body's ability to bring fuel to the fire of life.  Your body is much like an internal combustion engine.  You too need fuel and oxygen to run.  Your body stays a warm 98.6 degrees under most circumstances and burns the food you eat with oxygen to perform it's many functions.  The degree to which you train and condition this system determines weather or not you get winded when you walk up a flight of stairs.  It can also affect your ability to lift weights and resist certain diseases.

Your cardiovascular system consists of your heart, lungs and blood vessels.  There are some other complicated anatomy terms that we won't discuss here, but the most important thing to know is...

Using specific training and exercise, you can improve the functioning of your Cardiovascular System - your heart, lungs and blood vessels.

The benefits of cardiovascular fitness include:

• maintaining a lower healthier body weight
• higher ability to do intense exercise
• lower resting heart rate
• larger stroke volume (your heart pumps more blood per beat!)
• increase in the number of capillaries i.e. blood flow to ones extremities
• greater capacity for your body to take in and absorb oxygen
• improved mood and feeling a sense of accomplishment 

To have a decent or above average level of cardiovascular fitness one has to engage in activities that stress this system.  Hence the term "cardio" or the phrase "today I'm doin' cardio".  There are so many ways to improve this system's functioning I can only begin to list them here.  The classic triathlon three would be swimming, biking and running.  Most cardiovascular training activities involve large multi-joint movements and must be performed two and a half hours per week to see benefits.  

Now for an example. Watch this video: A great routine for adding cardio to a strength training workout.  Then give it a try!

Early to Rise

I'm sitting in a van on the corner of 9th avenue and 31st street. It would make for a good kidnapping scene but I'm here on my own volition. After a few more crew members arrive we will be driven to the set of the ESPN Miller Light commercial we are shooting today. I am playing the lead/hero role. It should be a long but fun day and I look forward to sharing the final product with you.

More importantly is the product that I can share with you now. Read on!

There are many factors that allowed me to book this role. However, the most important one, as well as the one I had the most control over was the physical condition of my body.

I train, move, exercise, and tune my body 3 to 6 days per week. The way I workout and the effects I create are never haphazard or random. I'm not just trying to be fit or simply well, I'm using contemporary as well as ancient methods to keep my body in the best most youthful state possible.

Fact is we are all working longer hours and expected to do more and more. Our time is precious. We literally can not afford to not care for ourselves. And one definitely doesn't have the time to waste at the gym doing inefficient outdated exercise routines.

We can all be heroes in our own way (cheesy I know, but true!). And if you want to get the most out of life you have got to be in the physical shape necessary to handle the demands.

What you havin' for breakfast?

People keep asking me what I eat!  

And to be perfectly honest it's not always that great.  I love ice cream and even the occasional trip to McDonald's.  But! ...and here is the catch, I know what foods do to my body when I eat them.  

For example: Many health professionals, personal trainers & dietitians recommend oatmeal for breakfast.  Ok fine, seems simple enough. Most people then go right out and ruin this advice by buying Quaker Oats single serving apples and cinnamon packets that contain up to 35 grams of sugar!  Not ok!

Oatmeal is recommended because it is warm and easily digestible, yet still has enough fiber and roughage to be absorbed into the body slowly.  To break the fast in the morning we want to warm the engine up slowly.  Whole grains served hot accomplish this nicely.  Don't be fooled into the "whole grain" cereal myth.  Those grains in cereals are processed and you then douse them with cold milk.  A double no-no.  Try steel cut or old fashioned style oats.  They take longer to cook but you can always make a batch up on Sunday and then reheat a serving every morning before work.

• To loose weight you first need to take in less calories than you use. After that it is the quality of the foods and the rate of absorption that affect how your body utilizes the energy.
• No white bread, pasta etc.  This is a highly processed form of carbohydrate meaning it is basically predigested.  When you eat this it presents itself to the body like sugar.  It's absorbed too fast, causes your insulin to spike and is then stored as fat.
• No fruit juice or soda.  It's sugar. See above.
• I have two caffeinated beverages a day.  One in the morning and one in the afternoon.  When I'm sleeping enough and eating well I find I don't need them.

What I eat could be considered a modified Mediterranean/Atkins style diet. 

FOR ME a perfect day of eating it would look like this:

6:00am bowl of oatmeal with fruit for flavor, NO ADDED SUGAR, large green tea

9:00am egg white vegetable omelet with a little salt and pepper

12:00pm lean turkey meat and cooked green vegetables possibly a baked sweet potato. Take a multi-vitamin

3:00pm strong coffee and peanut butter and jelly on 9 grain bread. Last carbs of the day.  Only meat, vegetables and water until bed.  If you are not working out this eve then a hand full of nuts could replace the PB&J.

6:00pm green vegetable salad or steamed vegetable and baked or broiled fish or chicken.  Make friends with your local chinese restaurant, I'm sure they will make "steamed vegetables with steamed chicken" for you.

9:00pm protein shake or fruit or a scoop of peanut butter OR some other healthy snack before getting 8 hours sleep. Sleep is KEY!

I play by the 80:20 rule meaning that I stick to the above 80% of the time. 

• buy organic when possible
• dairy is NOT great.  Look to reduce to one serving a day
• keep red meat to a minimum (like once a month)
• learn about the benefits of quinoa and kale
• Buy Dr. Atkins' book on the Atkins diet. 
• Buy Bill Philip's book titled Body For Life

Send me any questions you may have!

Workout of the day?

Agh! There are so many options out there... Where do you start?

First of all: WHAT ARE YOUR FUTURE GOALS?
I don't mean like "I wanna loose 10 pounds". You have to picture yourself in the future. Can you see yourself fit, exercising, sweating? Are you on a bike, running in the woods or scaling the face of a mountain? Maybe you are skiing, snowboarding or surfing. How about a vacation with your family and being able to keep up with your kids and also feel comfortable taking your shirt off at the beach? Or what about getting back into a sport you played in high school?

No matter what it is, it's of paramount importance that you can see yourself in the future. This will guide your direction in training. Like my martial arts teacher always said, "what you practice you become".

Remember, When you visualize what you want you become more confident and can see the steps you need to take to get there.

Skeletal Muscles

You have more than 430 skeletal muscles.  In the most basic sense, muscles are made up of interconnected layers of fibers and chemicals stimulated and manipulated by electric current.  The controller of the on/off switch is you. Your thoughts and intention cause the muscles to respond.  Muscles are covered with epimysium or fascia and this is the coating you see over the actual muscle tissue. It is smooth and gives the muscles their shape and separation.  The epimysium is continuous with tendons and protects the muscles from frition with other muscles and bones.  Under the epimysium the muscle fibers are grouped in bundles of up to 150 fibers called fasciculi.  Perimysium covers these bundles, endomysium covers the fibers themselves.

So, there are 3 levels or layers of connective tissue within the muscle.  This tissue connects all layers of the inside and outside of the muscle with the tendon.  This means even smallest effort or contraction delivers force to the tendon and causes the resultant movement of the skeleton. The 3 levels or layers are listed again for ease and convenience below:

Epimysium, the fascia that covers the muscles, separates them and makes them smooth and low friction.

Below that, smaller bundles but similar concept we have,

Perimysium, the covering of bundles of muscle fibers (fasciculi)

And beneath that,

Endomysium covering the fibers themselves.

Down the Rabbit Hole of Fitness

The National Strength and Conditioning Association’s book Essentials of Strength Training and Conditioning starts its first chapter by expounding upon Muscle Physiology.  I’m not one to argue with the editors so I’ll assume that this is the first and most fundamental thing one should concern one’s self with as a trainer.  Actually it’s a bit humorous because many trainers I see out there get by on only the most rudimentary understanding of how the body functions.   I’ll admit at one time I was one of those trainers.  The key thing to note if you are new to the field, is that what you may lack in knowledge and experience you can always make up for in enthusiasm, professionalism and a willingness to learn.  At this point I'm interested in taking my education and knowledge to the pinnacle of understanding.  Only then will I be able to communicate what is needed and filter out the ocean of false or incomplete information.  To be a source of accurate information regarding health and longevity is my goal.

I believe this fills a need as ultimately the vast majority of people are not interested in body building in the traditional sense of big bulky muscles.  What people are concerned with is repairing injuries and building the body to be as lean and as strong as possible.  Deep down we know the body only lasts but so long.  My philosophy is to enjoy as many good years as possible. You were endowed with a certain shape and structure at birth and your body continues to grow until about age 25.  After that it comes down to genetics and more importantly what you do to improve and maintain what you have.  The elements of diet, exercise, education and travel synergize to create a life lived fully.

Proprioceptors

Proprioceptors are specialized sensory receptors that provide the central nervous system with information needed to maintain muscle tone and perform complex coordinated movement.  The ability to know where your body is in space is a function your proprioceptors.  These microscopic sensors allow you to know where your body is located in relation to your environment.

For example, if you are not aware of your body at this moment, the mere mention of the concept of body perception may create a change in your perception of your body (this is potentially a good thing).

Now, become aware of your left foot.  Can you feel it there, in your shoe, touching the ground?  Good!  Now become aware of your low back.  Are you sitting up strait or slouching?  You probably just straightened up, didn't you?  Ok, here is where it gets interesting.  We all have our "comfort zone" with regard to our posture and daily movement patterns: we sleep in our bed, commute to work either by walking, public transportation or car.  Once there we probably sit at a desk, computer or conference table for most of the day.  These are the positions that your body assumes day in and day out.

What then happens is that this becomes your norm or comfort zone - being shaped like you are sitting and typing on a computer becomes your new normal position - forget about standing up straight.  Standing up straight with good posture for someone who spends most of their waking life desk bound is now an extreme position. Good posture can not be perceived as it is far out of your comfort zone.  Without strengthening, conditioning and posture work your body will actually fight to put you back in the chair position rather than assume erect upright posture.  You need help.

Testing

First week of every month I will be conducting testing sessions to establish and strengthen program objectives.  By testing the athletes we can then set realistic goals as well as evaluate the results of the previous month's training.  Pretesting has always been the policy of evaluating the new client and to establish the direction of our programs. In addition we will now continually measure 1RM bench press, 1RM back squat and the 1.5 mile run.  Other tests will be used based on the individual client's needs and abilities.  This is an abbreviated   post as there is much more that needs to go into our testing protocols.

Motor Unit

A motor neuron and all of the muscle fibers that it innervates are referred to as a motor unit.  Muscle activity is controlled by these motor units.  Precise muscle movements (such as those of the eye) occur in muscles having a high ratio of motor neurons to muscle fibers.  More gross movements are controlled by motor units with motor neurons controlling hundreds of fibers.  SO muscle moves when a signal is sent to and received by a motor neuron.  That motor neuron is in charge of a bundle for muscle fibers.  That bundle under the neuron's supervision is called a motor unit.  The more precise the movement the smaller the bundle. It's like mobilizing an army verses a small elite unit.  Precision comes through economy and power comes from the combined effort of many.  Recognizing this can influence how one trains and designs programs.

The Pyramid

Yesterday we explored the concept of the pyramid. I love ancient architecture as much as the next muscle head but of course the pyramid I am referring to is a training routine. A pyramid is where you start with a low number of reps then each set increase the number reps until you reach a designated point THEN you decrease the reps each set till you get back where you started.

For example try this:

Squat thrust then Push Press for
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repetitions each set.

I do the Push Press with 95lbs and completed the whole pyramid in about 21 minutes. Beginners should try a 20lbs bar and attempt to finish in the same amount of time.

Have fun, be safe and post your times and comments here!

In Search of Perfection

At night I crave a meal from a place called Kati Roll. It's Indian food wrapped in fresh Indian style bread or nan.  In this case I don't care about the rule of no carbs after 6:00pm. I'll work it off tomorrow.  No I'll vaporize it tomorrow. Besides, the way I see it, I'm just a regular guy who happens to be so active, I have no choice but to be a trainer.  I only have a six pack because I'm moving so much food can't stick to me.

I wake up at 5:50am.  That's late for me.  I have to be on the gym floor happy-bouncy-perky in 40 minutes. I splash water on my face and slap some Old Spice deodorant under my arms. I got my shower in last night and this quick ritual is all I need to wake up and roll out.

I throw on some shorts and grab a fresh t-shirt. Into my bag goes a fruit salad I made Sunday, a package of turkey cold cuts and an apple. Too much fruit (I know) but I'll buy my greens later. Green vegetables are the toughest to travel with and keep fresh anyway. And so begins another day in New York City.  I got this.  I'm on point.  I walk out the door, it's 6:08am. As I close the door my girlfriend reminds me I need to kiss her goodby and to take an umbrella, there's a 50% chance of rain this morning. And there it is, the hidden lesson: I can't do this all by myself.

Strength Training

Just finished a marathon day of personal training.  Started the day at 6:30am and ten clients later I wrap up at 8:30pm.  Ouch you say? Being a trainer is not for me.  Well I do set my own schedule and the alarm will not be going off tomorrow.  That said here is what we worked on today.

4 Sets of Bench Press and Squat done in super-sets increasing the weight each time.  After each set do 50 abdominal crunches.  Try this:

Bench Press: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs, 15-18 times, 185lbs 10-12 times
Squat: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs 20 times, 185lbs 15-20 times
50 crunches after each set of  Squats

Next do 4 sets of 25 reps
Incline Pushups
Leg Press with 2 plates on each side
Mountain Climbers

Your pushing muscles will be toasted.

New S-2 Squat Stand!

Just got a S-2 Squat Stand from Rogue Fitness.  The great thing about this piece of equipment is that it is strong, highly functional and doesn't take up a lot of space on the floor.  I'm excited as we can now work on some primary exercises that have been lacking attention.  Namely the basic exercises associated with muscle and power: dips, pull-ups, Squats, Clean and Press, Bench Press, Bent Over Row and Dead Lifts.  Of course this complements the full battery of functional and therapeutic equipment already in place. Very cool.

Here is another workout for you

Your Next Workout

2 SETS of:

• 50 Jumping Jacks
• 50 Pushups
• 50 Jump Lunges
• 50 Bicycle Crunches

Post your comments here!

Workout of the Day

Today go for a 5K (3.2mile) run for time.  Then do 50 Pull-ups.

The pull ups can be broken down however you like or done all in one set (although I don't personally know anyone who can do 50 pull-ups in one set). I will probably try to do them in sets of 5, 5, 10, 15 & 15.

If you can not run then do 30 minutes on the elliptical.

If you can not do a pull-up use the Pull-up Assist Machine or the Lat Pull Down machine.

Post your results here.

Just Got Back From the Catskills

Had a great trip up to the mountains this weekend. Drove my 1200 GS about 100 miles outside of NYC to the little town of Grahmsville, NY. The weather was near perfect leaving the city but became colder the closer I got to my destination. It was snowing by the time I arrived. Thank god I had on my Carhart snowsuit and several other layers of winter gear. I'll take snow over rain any day.

Got to the cabin and immediately went grouse hunting. Then went and checked on a covered bridge that was damaged durring hurricane Irene. The town is working with FEMA to get the damaged areas rebuit. Then went to the town of Rosco for dinner and drinks then slept by the fire in the darknes of the mountains. With no light polution around the stars were as bright as the lights in times square.

This week's focus:

• TRX Hamstring Curls


• Kettlebell Swing Switching Hands


• Deadlift


• Seated Row


• Pull Ups

Yup, we're working on the back this week.

Basic 100 Deconstruction

Atomic Push Up

• Push-Pull Superset


• Spinal Breathing Stretch


• Kettlebell Swing

Bicycle Crunch

• Sit Up-Hips Up


• Wood Chop w Medicine Ball


• Plank Knees to Elbows

Squat

• Leg Press


• TRX 40-40


• Lateral Box Step

Single Leg Fly

• Runner's Balancing Stride


• Flys


• Yoga Balancing fro warm up

Yea this probably doesn't make sense to anyone but this was the framework I used last week for the majority of my training sessions.

I EAT LIKE THIS

I eat a modified Mediterranean/Atkins style diet.

FOR ME a perfect day of eating it would look like this:

6:00am bowl of oatmeal and fruit, no sugar, large green tea

9:00am egg white vegetable omelet w salt and pepper

12:00pm lean turkey meat and cooked green vegetables possibly a baked sweet potato. Multi-vitamin

3:00pm strong coffee and a chocolate chip cookie (this is the modified part but I'm also trying to have some fun and stay human. Besides this should be the last carbs for the day. Only meat, vegetables and water until bed.)

6:00pm green vegetable salad baked or broiled fish or chicken

9:00pm protein shake or fruit or a scoop of peanut butter OR some other healthy snack before getting 8 hours sleep. Sleep is KEY!

I play by the 80:20 rule meaning that I stick to the above 80% of the time.

• buy organic when possible
• keep red meat to a minimum (like once a month)
• learn about the benefits of quinoa and kale
• Buy Dr. Atkins' book on the Atkins diet.
• Buy Bill Philip's book titled Body For Life

Send me any questions you may have!