You Gotta Love Leg Training!

If you ask anyone that knows me, I love training legs! I really think that they separate the good from the bad (and the ugly). The movements that you do for your legs (often) develop more than just the lower body itself. You recruit more lower back strength and stability as well as grip strength, explosion, balance and posture doing movements like squats, deadlifts, lunges etc. I could go on and on about the benefits of legs training but many great coaches before have already filled in the blanks. I will simply stick to the nuts and bolts so that you can get cracking with hitting up ‘dose legs!

I often see a lot of people focus in on the upper body and simply overuse their chest and their arms. Don’t get me wrong, I am a fan of hitting up those body parts too but there comes a point when you simply forget about the lower body when you are always wearing pants to the gym.

If you are chasing an athletic physique, you need to be strong and balanced all over. If you simply want to lose some body fat then you would be mad to not incorporate legs into your program. The ‘pins’ are some of the largest muscles in the body. They need and burn a lot of calories when performing simple movements like a squat or a deadlift. 

A few people in the industry who I respect greatly have posted some great articles on leg training and they can be seen here. Another one refers to a good friend of mine and fellow coach out of Sydney. He is definitely worth a look as he is a pretty smart cookie. Here is his article.

There are a number of training styles that I subscribe to and have seen work effectively and I will tie them into this little workout. This little training day has elements of a mentor of mine, Charles Poliquin, and is based on his framework for a type of tri-set training. If you are a PICP coach or you’re currently training with one, then I reckon you have a fair idea of what I am talking about.

Our athletes will use variations of this type of training as do many of our other clients. I am a big fan of using barbells and dumbbells but I am also a fan of getting people to think about the movement that they are doing. TRX Suspension Trainers are a great tool to partner with the dumbbells and kettlebells

Anyhoo! Here is the workout and will will endeavor to film this and pair it up. 

A1) BB Back Squat - 6-8 Reps, 3-4 Sets, 40x1 Tempo, 10s Rest

A2) Single Leg TRX Lunge - 10-12 Reps, 3-4 Sets, 3010 Tempo, 10s Rest

A3) 45 Degree Leg Press - 15 Reps, 3-4 Sets, 2010 Tempo, 75s Rest

This is the point where you take some BCAA’s and get ready for the next section!

B1) Lying Hamstring Curl - 6-8 Reps, 3-4 Sets, 5110 Tempo, 10s Rest

B2) BB Romainian Deadlift - 10-12 Reps, 3-4 Sets, 4011 Tempo, 10s Rest

B3) Supine TRX Hamstring Runners - 15 Reps (Each Leg), 3-4 Sets, 2010 Tempo, 75s Rest

If you're wanting more of these workouts then simply email us at info@atlasperformance.com.au.

We Call This.... The Pink Fantastic!

My assistant has been lovely enough to submit this one. A great little treat that's healthy and refreshing. It's one of those really yummy drinks that can really make a summer afternoon. 

Ingredients:

- 1 frozen banana

- 5 frozen blackberries

- 1 tablespoon of organic peanut butter 

- 2 tablespoons of organic, natural yoghurt

- 2 tablespoons of full cream

- ground cinnamon

Blend the ingredients together in a blender but dont completely liquify it - leave some lumps!

Pour mix into a glass and sprinkle cinnamon on top and a berry. Enjoy with a spoon and a friend!

Peanut Butter Blast

This is a super little recipe that was passed on to me from a amazing client and a wonderful friend (Thanks Fran!). 


I have seen lots of variations of this type of snack and I have been eager to try them all. Here is another variation that I have found to be not only super yummy but also easy to make. It's is a super post workout snack and a snack that you can have during the day to keep you from eating the junk food in the dispenser. 


There are heaps of different variations but here is the one we use and the one we are going to be issuing in our client programming. 


Ingredients:
2 cups of organic crunchy peanut butter
1 scoop of chocolate or vanilla whey protein isolate
1 cup of gluten free rice puffs (can find these in your local health food store)
1/8 to 1/4 cup of honey


Directions:
Heat up the peanut butter until it slightly melted (not runny). Stir in honey and protein powder. Once mixed, add in organic rice puffs.

Form into balls and then place in fridge to harden overnight. Note that if you prefer harder/softer peanut butter balls, you can adjust the volumes of the ingredients until your desired texture is reached. Sprinkle some coconut on top to finish.

Setting Goals Is Not As Simple As You Think

I have been lucky enough to have been able to practice in this industry for about 7 years now. I have seen a few things that have produced amazing results time and time again like BioSignature, functional medicine, Paleolithic eating patterns, Trigenics, ART practices and many more. However the one thing that has stuck out the most is the need for effective goal setting.

Now, before you start thinking this is all wanky, hear me out. Learning how to set goals properly has raised my income and my company’s worth and revenue to heights I never thought of. It all started with a few points that I will give you here. For trainers and clients alike, learning this stuff see’s you to bigger and better gains in all areas of your training. Here are my top 3 tips for effective goal setting.

Always tie your goals to an emotion

This is number one for a reason. If you look at a used car salesmen, they always sell a car on how it feels, looks and what you are going to appear to others while you drive it. People aren't going to give a shit about how much you paid for it but they will care if you look cooler then them.

The same goes for getting into shape, getting strong or increasing your level of fitness. You need to think about how sexy you are going to look and FEEL in that dress or how confident and awesome you are going to look and FEEL while walking to the beach with your shirt off. These (yes!) are appearances based but also have a lot to do with confidence. If you feel good about something... you will do it. Right? Right!

Take Home Point- Think about how you are going to feel in the dress, shirt, at the beach, on stage in front of hundreds and people and think about the rush that goes with it. I promise you, it is all worth it!

Deadlines, Deadlines, DEADLINES!!!

Ok, simple but important. If you don’t have an end date, you gots nothing! The reason why bodybuilders, elite athletes and other sportsmen and women do so well in the goal setting department is because they have an end date. They have a time and place where they need to be at and also have to be in the best physical and mental condition. Women who come and see me for wedding preparations kick serious ass because they think about the dress they are going to be in and also the date of the ceremony. 

The athletes we train have a specific date in mind and we work backwards from that date. We work out what we need to do and how long it will take us. In the exercise science world it is called periodization and is a CRUCIAL part of getting an athlete to become strong and successful. The planning is just as important as the stuff you do. 

Take Home Point- Give yourself a deadline and make sure that you stick to it. How  much of a douche bag would you feel if you bust your gut to get in shape just to give up at the end? Try using I statements in your goal setting for example : “I WILL hit my ideal body fat percentage by 30th June 2012”

Who is keeping you accountable?

This one is a biggy for everyone. Out of the thousands of people I have met in this industry, I could tell you how many people who could perform amazing training programs and get in the best shape and physical conditioning of their lives as there are fingers on my hands. Not many if any! Being gifted with amazing mental toughness is something that is as rare as hen’s teeth. It does exist and is amazing when you get to see it.

The best way to make sure you achieve your goals is make sure you have someone along for the ride either doing with you or training you. Human nature dictates that you will never let someone else down but you will let down yourself. You don't have the balls to let down your buddy by not heading into the gym to work out but you would stay in bed for an early morning squat session by yourself. .admit it!

I am lucky to have a few great training partners who know that we ARE NOT friends while we train and they are to treat me as such. They are some of the strongest and leanest people I know and they are a walking testimonial to their determination (partly because I am their coach also!). Find people you trust to never you down and promise them you will do the same. 

Take Home Point- Find someone who will keep you on the straight and narrow. Personally, I have found that paying someone you look up to be this person is far better then your best friend. If you are paying for a service you are more likely to stick to it and follow through on what you have promised. If you don’t, you will be both out of pocket while still looking and feeling shit-house. Get your act together, find a stellar coach with a great track record and make it happen.

Q&A with Fraser Quelch

Today head coach Sean Connolly asks Fraser Quelch, the director of training and development for Fitness Anywhere® and the creator of the TRX training program, about his career in health and fitness.

Fraser is an expert in functional training and endurance athletics, has presented at events worldwide and is featured in 19 fitness DVDs. Fraser holds a bachelors degree in physical education. In 2011, Fraser was awarded the international honour of being crowned the IDEA Program Director Of The Year Award.

How did you first get started in the health and fitness industry?
I have always been passionate about sport from a very young age. Training was part of it and it was natural that I pursue something in the field in my education. I began personal training at Gold’s Gym in Vancouver, Canada a long time ago right after University and my career slowly developed from there

What has travel taught you about your body as well as your health?
Sure - in short - travel messes with your body and your health.

BIG time zone changes wreak havoc on your natural rhythms and changes in routines often make it difficult to keep your training on the rails. Additionally different food from different cultures can also effect the quality of your nutrition or upset your digestive system (so to speak) In terms of training, the Suspension Trainer has been a true godsend as no matter where I am I can get a great workout. The hardest part is the psychological element of it. Here are a few tips to ease the pain of international travel:

Start trying to adjust your schedule the day before you leave. This makes the transition to a vastly different time zone a little less of a shock to the system and usually allows for better sleep while in the air.  Try to go to a grocery store either on the way to or right after checking into your hotel. This ensures that you have some control over breakfasts, lunches and snacks. 

Bring your Suspension Trainer with you and before leaving check for parks, interesting running routes or other activities that your locale will allow for. Traveling for work is often a great opportunity to try some new things that are not available where you live. Case in point, facing a long flight delay last year after FILEX I was able to sneak in a surf at Manly Beach (a real treat for me as the surfing is not so good in Banff where I live). Case #2 While in Beijing with a flight not leaving until late in the afternoon I hired a driver to take me to the Great Wall and hiked for a few hours. 

Wherever you are - the first day get up with the sun (no matter how hard that might be) and either simply sit and pull in the morning rays or practice yoga - This is a tip I learned from Paul Chek as we were commiserating over our respective travel schedules. It really works to adjust your body’s rhythms.
Try to get a light workout in as soon as you arrive at your destination. This will also help to get you adjusted to the new time. 

Relish being home - wherever you live is a blessing that most people take for granted

When I has been fortunate enough to sit and have dinner with you and many other international health and wellness experts, we often mentioned a number of those who have come before us that have left a mark on us and the industry. Who out there has had a profound affect on you in the way of your education?

It is safe to say that I continue to learn from almost everybody. There are so many amazing minds out there that if we keep ours open - the sources of knowledge are almost endless. I learn from the people in my own sessions, my colleagues, even the stuff I observe around me and reflect on. Biggest influences - Gary Gray, Chuck Wolf, Lenny Parracino, Gray Cook, John Berardi, Alwyn Cosgrove, Chris Frankel, Todd Durkin, Anthony Carey, Justin Price, Michol Dalcourt, Richard Boyd, Thomas Meyers... This list could get pretty exhaustive but that’s a good start

What are some of the things that trainers need to be aware of when training their clients?
The single biggest thing we need to be aware of is that what we provide has to be outrageously fun and map to the passions of our clients. This is a mistake that as an industry we continue to make and our results reflect it. Trust me - the stats are staggering in terms of how ineffective we actually are. We continually make the assumption that our clients are just like us... THEY ARE NOT!!! - in most cases they don’t like exercise and are there because they feel like they have to be or should be. We are all bonded by play though and if we can wrap our performance based training in a layer of play that resonates with the client then we will start to do some amazing things

Is there a particular part of the world that you enjoy the most besides the mother-land (Canada)?
The world is an awfully big place with pretty much endless corners to explore. I love New Zealand and Australia. The people are kind of like Canadians but with better tans. Very down to earth, fun loving people who have a real thirst for life. I really enjoy the old provincial feel of northern Italy (the climbing in the dolomites doesn’t hurt either) and I find Asia fascinating. Home is in the mountains though and I always love coming back to the Canadian Rockies.

What is one thing that the health and fitness industry needs to work on the most? This would refer to the fads going around as well as the quality of trainer. What are your thoughts?

I think I will have to refer back to my answer to the question above re: the integration of play. This is a massive issue and will continue to be until we collectively take our rose colored glasses off and address it. Here is the IHRSA stat that prompted me to get pretty passionate about this and develop my Changing the Game concept.

17% of North Americans have a fitness membership of some description (gyms, tennis clubs etc and this is the highest percentage in the world) only 10% of those people use their membership once per week or more (this is a pretty low hurdle and bare enough to make any kind of meaningful impact).
This means that we are having a meaningful impact in the lives of less than 2% of the population!!!

Clearly something is broken and nobody is trying to fix it - mostly we just cover it up and hope that nobody notices while we continue on doing the same thing.

Is there any piece of advice you want to leave our up and coming trainers with? Famous last words perhaps?

Follow your passions and don’t be afraid to leap for your dreams - As you’re doing that though do not lose sight of the fact that it’s all about having an impact on the lives of others. If you can do this, your own stuff will follow in step and probably surpass what you could have imagined

Q&A with Eric Falstrault Part 2

Get ready for part 2 of Sean's interview with one of his mentors, Eric Falstrault from Bodhifit. Last week he spoke about discipline and finding balance, this week we look at the long-term affect of cardio and working with high profile athletes.

We see so many people using treadmills and cross-trainers and they all are still looking the same they did six months ago. We have seen some literature come out about the effects of long term use. What is your advice with using treadmills or even long term aerobic work?

I rarely use treadmills or any type of indoor boring cardio equipment. Like you mentioned previously, I hate wasting time and I have much better things to do than look at a treadmill console while walking at a pace that the treadmill dictates. You said it perfectly; everyone that uses these machines looks the same if not worse as when they started.

Maybe my reputation precedes me but I don’t get clients who are looking for boring stuff, so long cardio sessions are out of the equation. If I get the occasional cardio and heart health question, I go into details on what makes their heart work. Incorporating circuit training with most bang-for-your-buck exercises will always bring more results in the fastest times. I may use the treadmills for some intervals, if I have to or the weather does not permit, but I rather use my prowler.

On the subject of long term aerobics, I will use it on two occasions; because the client has never been active before and needs to build up his cardio vascular capacity, or I will use it for sport specific reasons such as marathons or ironman trainings.

From your blogs and other articles, we see you are dealing with some national and international athletes. What are a few important lessons that you have learnt from those athletes and how could you transfer them to the everyday normal gym goer?

1. Work hard, love what you do and repeat. Those who achieve greatness are always those who live and breathe their sports. Have you ever seen a successful athlete who does not like what he does? If you translate this into your everyday life, hating your job won’t make it easier. Either you love what you do and do extremely well at it, or you hate it and dread every single day of the rest of your life.

2. Follow your instinct. My client, who is one of the most successful NHL goalkeepers of all time with numerous records under his wings, was given a choice to either be a goalkeeper or a forward, which was the deciding career move prior to being recognized by the NHL scouts. Imagine if he would have chosen the other path...

3. A healthy and balanced lifestyle is the answer to longevity. Having a lifestyle that is reminiscent of Paris Hilton’s won’t help you achieve greatness in the sport you love. You have to be prepared to sacrifice a lot of things to achieve your goals, which will never come over night. The same goes for the regular Joe who wants to see his abs but can’t because he would rather go out with his friends 4 nights in a row to prove he’s the man! Sure you can take it easy once in a while and have fun, but getting there will just take a little bit longer.

Healthy food, heathy mind

This morning Deakin University released the results of a new study which found that people with healthy diets are less likely to have depression and anxiety – not only in Australia but around the world.

In the study, published in the journal Psychosomatic Medicine, researchers from Deakin University and the University of Bergen analysed data collected from over 5700 middle-aged and older adults from western Norway.

“We found that the higher the dietary quality of these men and women, the less likely they were to be depressed,” said Dr Felice Jacka from Deakin University’s Barwon Psychiatric Research Unit, who led the study.

“Increased dietary quality was also associated with less anxiety in women, while those people eating more junk and processed foods were more likely to be anxious. Even after taking into account other demographic and lifestyle factors, these findings persisted.”

Dr Jacka said that similar associations have been shown in Australian women, but not before in Norwegians. “We are starting to see a very consistent pattern here,” she said.

“We have now assessed dietary quality in a number of different ways, in different countries, with different measures of mental health. In each of these studies, the results look very similar. This lends weight to the contention that diet plays a role in depression and anxiety.”