Category Archives: personal training
I am now 6 weeks into CrossFit. I decided to take measurements before I started which would help me determine just how effective CrossFit was for body composition and overall fitness. While I knew that CrossFit felt different than what I was previously doing I didn’t quite know how much change would occur in just 6 weeks.
CrossFit preaches a Paleo diet which is the eat like a Caveman approach. All organic meats and fresh veggies and fruits only. No processed foods, no carbs, no sugars, no beans, and no dairy. I didn’t quite adopt the Paleo diet completely but I am slowly trying to get there as much as possible. What I have done is increase my protein intake dramatically. I was always focused on just the number of calories that I eat and trying to keep that number to help me maintain my weight. I wasn’t necessarily focused on what foods I was putting into my body. This diet helped me lose 90 pounds and it also helped me maintain that weight loss for 7 years. However, in the last 6 weeks I have been attempting to get a good 40,30,30 split. 40% protein, 30% carbs, and 30% fat. My goal now is to get 200 grams of protein a day and also particularly after a CrossFit workout to have a a protein shake with 40 grams immediately after. I stopped eating cheese, yogurt, and bread which were staples of my diet for a while. I still use Saturday and Sunday Dinners as cheat meals. I allowed myself to to eat whatever I wanted on these days. I used to eat a lot of fast food which was light on calories. I often ate dunkin donuts flat bread egg whites and things like that. Now, I am basically eating salads, chicken, eggs, vegetables, and a lot of Think Thin protein bars which I love. I also eat edamame and dried peas and lots of fruit.
My workouts these days are CrossFit twice a week, one other day a week at regular weight room which is mostly abs and core and 2 runs a week consisting of 3-6 mile runs. In about another month my runs will becomes more frequent and also more intense as the weather gets better. I am running the NYC Marathon this year so I decided to only do CrossFit twice a week so that I have enough time to train for that.
So just 6 weeks into CrossFit at only twice a week:
My weight went from 188-192. I gained 4 pounds. If I was just using a scale as my measuring tool I would not be happy. But let’s look at my other measurements.
My neck went from 15 to 15.25
My waist went from 37 to 35.5
My Hips went from 40 to 39.5
My Body Fat percentage went from 22-20%
My Chest went from 44 to 42.75
My Chest and Shoulders went from 52 to 52.5
And the most amazing number is my thighs went from 18 to 22.5.
I gained 4.5 inches in my legs in 6 weeks. Wow! I knew Crossfit was very leg heavy and I could feel my legs becoming stronger but to gain 4.5 inches was crazy. If you look at all of my numbers everything went down but my shoulders and my legs went up. This is reason number one that you can’t just use a scale as your measurement tool. I can’t wait to see how these numbers continue to change as I get more and more into my CrossFit workouts and also as I start to run more in preparation of the Marathon. The latest research shows that CrossFit increases Vo2 max which will help my oxygen uptake and I think if I take care of my body and recover properly I expect great things from my marathon times. So far CrossFit is a success and I am very happy with it.
These are the articles that received the most views in 2012. I always love getting feedback and seeing the number of views for my articles so keep it coming in 2013. This year I had people from all over the country contact me about my articles. I am always humbled and honored that people take the time to search me out for advice about health and fitness. JerseyStrong was viewed in 60 countries worldwide. In the month of December my articles for Stack Media made me one of the top 10 most viewed on the platform. I sincerely hope everyone has a HEALTHY and happy new year!
Of course there are other articles that were not the most viewed out there in cyber land but I think you should still check them out.
I was also featured in Men’s Health Magazine this past year so this article was probably the most viewed overall because it reached millions of people worldwide via Men’s Health Magazine. I included the link in my blog post. If you haven’t seen it yet check it out.
The Nike plus sport watch is part of the Nike plus series of products including the sportband, the fuelband, and the new kinect training. It is clear that Nike wants to become your own personal trainer. I have had the Nike plus watch for some time and I can’t say enough good things about it. It tracks all of your runs and allows you to customize your workouts on your own Nike plus website with graphs and charts. For a further review of the watch check out my article at Stack.com. http://www.stack.com/2012/10/08/training-with-the-nike-running-watch/
Subscription of Men’s Health Magazine. One year. $19.90
In my house when I get a new idea for anything whether it’s a recipe I want to make, a gift I want someone to buy for me, or a new look the joke is “you saw this in Men’s Health didn’t you?” Every month when I receive that magazine I sit down and usually read it cover to cover. No where else can you get more information of health, fitness, style, and just how to be a man in the 21st century. You can even find quality articles such as this one. http://www.menshealth.com/weight-loss/belly-joe-lopez With articles like that how can you afford not to get a year’s subscription?
Brooks Glycerine running shoes. $140.00
Brooks is my go to brand for running sneakers. I think running sneakers are so important to the amateur runner. Much more so than what hat or shirt they might be wearing. Without properly fitting sneakers a runner is likely to get injured which can derail running altogether. My theory is that larger companies like Nike have so many different brands and products that they do so well. They deal in basketball, baseball, football, and a million other things. Brooks just does running. So when it comes to sneakers I choose Brooks. The Glycerines are their top of the line sneaker with plenty of cushion for a heavier runner. They are for runners with a neutral arch and they just look good.
Under Armour Charged Cotton Storm Full Zip Hoody. $74.99
This is hands down the most comfortable sweatshirt I have ever owned. I can wear with a pair of jeans and sneakers on a cold day or while I am on a run. At first I thought I wouldn’t like having a zip up hoody because it feels more like a jacket than a sweat shirt but the elongated look made me look slimmer than a cut off look of a pullover. The bottom of the sweatshirt has a cuffed ribbing that you can wear flat instead of having to fold under like a normal pullover sweatshirt. The hood liner is super comfortable and sports a waffled look that is comfortable to wear. This sweatshirt is even great for wearing while going on a run in the winter months. It kept me dry even while the snow was falling and I had no problems staying warm. This is a do all sweatshirt with style.
Race entry into a favorite race. $90.00
Races are fun for the whole family. Plan a trip around a race. Visit a new city that you have never been to. There is no better way to see a city than to for for a run. After the race you can celebrate by going to a nice dinner and partaking in the post race party. My favorite is the Baltimore Running Festival sponsored by Under Armour. They have a wheelchair race, kids fun run, 5K, half marathon, and a full marathon. Best of all the gear is second to none. When Under Armor sponsors s a race you are getting top of the line race T-Shirts.
HB Tune IPhone carrier. $24.99
Sometimes I run listening to music and sometimes I don’t. When I was getting ready for the NYC Marathon I was starting to plan for all the logistics of how I was going to find my wife after the race in a sea of thousands of people. I wanted to have my IPhone on me while I was running but I have never really found an armband that worked quite right. They are great for wearing at the gym but if you plan on running 10 or more miles they always twist and slip. I didn’t want to have to worry about it on marathon day. Then I found the HB Tune IPhone carrier. How simple. A phone carrier that straps to the palm of your hand. You hardly even know it’s there. On top of it you can still use the touchscreen feature through the plastic. You should always have a phone on you during a run for emergencies and now you can.
Nike Men’s LW Wool Skully. $22.00
When running in the winter you need a hat to keep the heat from escaping. Most snow hats or skulls have that loose bottom where you just fold it over. The Nike LW Wool skull has the tight fitting bottom that goes over your ears. Combine that with the wool material and it’s a perfect hat to wear during a winter run or just when outside putting up Christmas lights.
Under Armour Coldblack T shirt. $34.99
Brooks PureFlow running sneakers. $89.95
The Pure series by Brooks is their attempt to create a more minimalist running sneaker without going completely minimalist like the vibrams or other similar products on the market. Many runners have tried vibrams and end up getting hurt. These are a good compromise. They have a light feel almost as if you are running barefoot. The sneaker has a very low profile and a stylish design. I have gotten more compliments on these sneakers than any other I have worn as far as their looks. If you are a heavier runner like myself then you might not want to overdo it with these but instead use them as an alternative for speed workouts and shorter runs.
Nike Fuelband. $149.99
The Nike Fuelband is basically a suped up pedometer with modern day technology. It tracks your movement throughout the day and allows you to log in and create goals and really see how much exercise you get. It is stylish enough where you can wear it every day and it doesn’t look out of place. With a cool light up feature it can act as a watch, a calorie counter, a pedometer, a step counter, and something they call Nike Fuel. Nike fuel is a measure of movement that is equal from person to person unlike calories burned. I aim for 5,500 Nike Fuel a day. Because of Nike large resources you can also see how you stack up to Nike sponsored athletes. In the past year I have Twitter trasj talked to Serena Williams and Manny Pacquiao because I earned more fuel than them. I am sure both of them could beat me up especially Serena but it’s fun anyway. You can also download your results on your smart phone and look at trends.
The Grid Foam Roller. $40.00
When you workout you get tight. Any soft tissue tightness can lead to dysfunction which can lead to injury. The Grid foam roller has these little grid like features which let you customize your massage / foam rolling experience. As a runner I often use this one on my calves and Hips. I love it because I can really feel where my tight spots are and work them out. Remember to go slow and breathe. If an area hurts you can adjust the pressure but don’t skip it. It hurts for a reason.
Personal training sessions. Packages range from $40-$80 per session.
Personal training sessions might just be the kickstart you need to a new life. Whether you hate going to the gym or you are just looking for some new ideas contact me and we can set something up. I have packages for all levels and price ranges. I am a Certified Strength and Conditioning Specialist which means I can program workouts for all athletes. My specialities are Golf, Tennis, Baseball, Endurance races, and Weight Loss. I lost 100 pounds and have kept it off for 7 years. I was featured in Men’s Health Magazine.
To find out how I can help you or your loved ones:
Call. (973) 713 4481.
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Like my Facebook page. www.Facebook.com/JerseystrongPersonalTraining
We didn’t have strength coaches when I was a kid. That’s just a bunch of B.S. Why does every kid have a personal trainer? Why do schools need strength and conditioning coaches? I could maybe understand at the elite college level but High School? Are you kidding me? Well let me tell you:
1. When you were a kid you climbed trees.
2. When you were a kid you on the weekends you didn’t want to stay inside all day because that’s where the parents were. You wanted to go outside and be with your friends.
3. When you were a kid you didn’t have play dates, you just rode your bike over to your friends house and knocked on the door.
4. When you were a kid you played a sport even when coaches weren’t around to run practice.
5. When you were a kid you would occasionally get in a fight and no parents would ever be called.
6. When you were a kid you may have climbed over a fence or two.
7. When you were a kid video games just weren’t that good.
8. When you were a kid you played pickup games without referees or umpires.
9. When you were a kid you had playgrounds that were open to the public.
10. When you were a kid you had P.E. class every day.
11. When you were a kid getting hurt meant a broken bone.
12. When you were a kid you played football in the fall, basketball in the winter, and baseball in the spring.
13. When you were a kid meals at restaurants were 33% smaller.
14. When you were a kid you could do 5 pullups.
15. When you were a kid staying home was boring.
16. When you were a kid if you got cut from the team that didn’t mean you gave up athletics.
17. When you were a kid (depending on your age) girls didn’t work out.
18. When you were a kid you didn’t need the best equipment to try a sport.
19. When you were a kid you walked to school instead of having your parents drop you off and pick you up.
20. When you were a kid lacrosse was for non-athletic kids or you had never heard of it.
(Sorry. I had to throw that in there)
The fact of the matter is that today’s kids are so unprepared to play sports that they need a strength and conditioning coach. All of the physical strength and stamina that you would gain from your upbringing, today’s kids have none of it. Yes we all have accepted the fact that today’s athletes are bigger, stronger, and faster than your grandfather’s generation. What we also have to accept is that tendons, ligaments, and soft tissue injuries are happening at a much greater rate than your grandfather’s generation. Kids tear ACL’s and sprain ankles. Kids are suffering from injuries as a direct result of their lack of physical activity growing up. ACL and meniscus tears are happening at an increasing rate of 11% over the past 15 years. When a kid plays a sport now he or she usually plays it year round. This is leading to over-use injuries. Because of the lack of physical activity as a youngster the child’s body is not equally balanced enough to withstand what they are currently being asked to do. Kids need to develop a more well-rounded physicality in order to stay injury free. They need to work on muscular imbalances and correct them. They need proper instruction on how to land in a correct position. This is something your generation might have just known from jumping over fences and out of trees but today’s girls are tearing up their knees at an alarming rate because they have no idea how to land correctly. A strength and conditioning coach will keep in mind the total athlete and not just train them as if they were college athletes or professional athletes. A strength and conditioning coach would have progressions starting with body weight exercise and functional exercise that your generation learned in a P.E. class. If you can’t do a pushup then you should try bench pressing. If you can’t perform a overhead squat without corrective measures than you shouldn’t be doing a clean and jerk.
Today’s High School athletes need a strength coach because of the way they were raised. It is a job that is out of necessity rather than luxury.
I have been doing a lot of reading lately about the problem of belly fat versus fat that is collected in other areas of the body. Belly fat is a more serious indicator of a potential health problem down the road. Heart disease and stroke being the number one risk from fat around the abdomen. The U.S. Army has even included waist circumference as a measure to predict healthy potential soldiers. The used to use BMI and body fat percentage solely.
Now, how do you specifically target belly fat. The standard answer that a lot of personal trainers will give you is that you can’t spot reduce fat. For example, if you have fat around your bicep than doing curls will not get rid of bicep fat. But, there is some good news for people who worry about this excess fat around the abdomen. If you read my blog you know that I am a runner. I am running the ING NYC Marathon this fall. I have also said that distance running is not a way to reduce body fat. Instead to reduce body fat high intensity sprints and power exercise such as full body olympic movements will help torch body fat. Well here is where it gets complicated. A recent Duke University study focused on cardio endurance training vs high intensity resistance training and their responses to visceral belly fat in particular. Visceral fat is the fat that sits deeper in your belly. It surrounds your organs and is much tougher to get rid of than subcutanous fat which is more superficial and lies just under your skin. The Duke study found that endurance training actually helped get rid of the visceral fat more so than high intensity training. This is why you can sometimes see a runner who has a very “skinny frame” with a higher body fat percentage. If you look at them in a sweater you might say they are really skinny. However, if you asked them to take their shirt off you might see some belly fat. However, because their belly fat is that subcutaneous fat they are not at risk for heart disease etc. Now. think of the olympic weightlifter with a huge belly. This guy is powerful but he has the classic “beer belly” look. He is at risk for a heart attack much more than the runner.
So, what does this mean for you. If long term health is your goal. I would try to amp up your cardio. When I began running I could barely run a mile. It’s just classic overload principal. Start slowly and add on a little at a time. Maybe add 10% a week at the most. When you first start don’t worry about distance just run for a time. Say 10 minutes at first. Then the next week 11 minutes. A good way to keep you motivated would be to sign up for a 5K or a 10K a few months down the road. These races are everywhere and they are a lot of fun with other people running alongside you. If you currently work out 4 days a week then maybe do 2 cardio days and 2 weight training days. When I was 290 pounds I went to the gym 6 days a week and lifted weights. I could bench press 340 pounds. But to work on that overall health and reduce fat you need to focus on diet and add cardio. Keep in mind however that I didn’t start running until after I lost 60 pounds or so. Diet is the key to all of this.
Lastly, but probably the most important is diet. When you are lifting weights you need protein to repair muscle tissue. However, if you trying to lose weight then you have to worry about total calories. I always say get to your ideal weight first then worry about shaping your body the way you want it. I use a smart phone app. There are a bunch out there. Loseit, MYFitnessPal, or FatSecret are all good. MyFitnessPal is my favorite. If you don’t have a smart phone they also have a website. Most people will tell you that eating at home is the best way to control weight because you can control the food that you prepare. However, with these calories trackers you can look up the calories in a menu item at say subway or Dunkin Donuts and make better choices.
This may sound obvious but many yo-yo dieters just don’t do this. EAT FOODS YOU LIKE! If you are chewing carrot sticks and you just hate them then how long do you think you are going to do that? Find lower calorie options that you actually like to eat. I can’t answer this for you but there has to be something out there that you enjoy that is not 1000 calories. If you don’t do this then your diet will be temporary. You want this to be a permanent change in the way you eat and not a diet.
Cheat Days are a must. There are things that everyone loves that they just can’t have when restricting calories. My cheat day is usually Saturday night and sometimes Sunday if I am training for a race. I will usually have a few beers and dessert on Saturday nights along with dinner.
Don’t diet at special events. Christmas is not a time to worry about your weight. If you start to live this way you will always be aware of calories and what the calorie count is. It will always be in the back of your head. If you feel that you have control over your diet then go ahead because you can always get back to your routine.
It takes 14 days to create a habit. I would recommend that when you start this new lifestyle that you are extremely strict for 2 weeks. No cheat days for at least 2 weeks. Your body will adjust and you won’t feel as hungry after two weeks.
Eat to not be hungry. Don’t eat until you are full. Think about this. I am a foodie. I love food but biologically we eat because we need energy. Our bodies signal hunger. Once that signal ends than we no longer need to eat.
Eat when your hungry. If you are hungry Eat! Usually just a small amount of food will actually end your hunger.
Successful dieters are boring. They tend to eat the same things over and over again. Because they know that it is something they like and they know the calories. It makes it easy and convenient.
Finally, crate your own Eat This not That. Men’s health popular program that lets you make small changes to your diet that will save you calories each time. This was probably my number one weapon for weight loss. For example, I stop at Dunkin Donuts everyday after work. I used to get an Iced Coffee and a muffin. I go from work as a school teacher right to my personal trainer job and needed something to hold me over until dinner. After learning that a muffin at Dunkin Donuts has 600 calories and a chocolate glazed donut has only 350. I switched to a donut. How many weight loss guys will tell you to eat donuts!? But I just saved myself 250 calories a day 5 days a week. In three weeks if I did nothing else I would lose a pound right there. After a few months of ordering glazed donuts I also like egg sandwiches. The Ham, Egg, and Cheese, on an english muffin is 290 calories. Bam! I just saved 60 more calories a day. 3 months later they have an egg white flatbread turkey sausage sandwich. That is 210 calories. It is basically the same size and it fills me up just as much. I just saved 80 more calories a day. From my original muffin I am down 390 calories a day every day of the week. My original daily snack when I started going to Dunkin Donuts was an iced coffee with cream and sugar and a muffin. 700 calories. Now I get am Iced Coffee with Skim Milk and splenda and a bacon, egg, and cheese wrap. for 215 calories. I did not make all of these changes at once. That is the key. I changed one thing and when I got used to it I then changed another thing. Think about your daily habits and how you can make small changes one at a time.
Coffee with no cream
No cheese on a sandwich. (would you really miss it) that’s 150 calories.
Mustard instead of Mayo
Diet soda instead of regular soda
Brown rice instead of white rice.
Weight watcher’s bread vs your regular bread.
Lite beer instead of regular beer. etc
Find which swaps work best for you and remember choose one thing at a time. All of these swaps for me took place over the course of several years. If you tried it all at once then you would miss it too much because you are too close to your old habits. Start with one swap and then let it become a habit.
Maybe the most common question I get about my weight loss and healthy living is “what do you eat”? This post is not going to be a long winded article explaining why I choose certain foods but just a list of things I eat. Let me start by saying that I try stay under 2200 calories a day during the week and I go above that on the weekends.I also am very active. Basically I eat what I like. I don’t force down foods that I don’t enjoy. I just try to find healthier options that I do like. Saturday is usually a cheat day where I can eat whatever I want. Then on Sundays I usually eat light until dinner time. Of course this all depends on what the scale says on Saturday morning. I use a website and a phone app called Fatsecret where I record my food and exercise. I also “weigh in” every week and it graphs your weight over time so I can see how it has changed with my diet and exercise habits. If I am at a certain weight then I can feel ok about my cheat days and if not I just make adjustments. The other things that I concentrate on is getting at least 150 grams of protein a day. That being said here the things I eat in no particular order.
Dannon Lite and Fit yogurt
Laughing cow cheese
Weight Watcher’s bread
Dunkin Donuts. Egg white flat breads and Ham Egg and cheese on a English Muffin
Coffee with splenda and low fat half and half
Subway oven roasted chicken with pickles, peppers, oil and vinegar. six inch double chicken no cheese
Tostitos Multi Grain chips and salsa
Frank’s red Hot sauce
Amy’s frozen meals. Enchiladas with Spanish Rice and Beans.
Soup. any kind non creamy
Fiber One bars.
Thomas 100 calorie English Muffins
Sushi and Sashimi
Low sodium Soy sauce
Fruit. Blackberries, Raspberries, Strawberries, melon, pears, mango, blueberries, Bananas
Jello Sugar Free
Jello Mousse Temptations
I eat the same thing over and and over until I get sick of it and then I will usually switch one of these things out for another but these are my staples of my “non cheats days” As you can see I don’t think fat is the enemy. I think Sugar and Bad carbs are the enemy. If you don’t know a lot about nutrition I would suggest taking a look at Men’s health “Eat This Not That”. I would also suggest keeping track of your diet and you begin to learn what groups things go into and also how many calories you are actually eating.
A strength coach can’t just assign sets and reps to his or her athletes. The coach should also mandate the load as well. Anyone who has coached knows that a good coach can get his or her athletes to overpeform. When left to their own accord athletes might not get that extra push. Everything should be based off of a 1 rep. max and then the coach should assign a percentage of that max. The core exercises can be 1 rep max tested but for the ancillary exercise you can estimate using charts like this.
For the sake of this article let’s say that we are training a High School football team starting in the off-season. You would try to create different workouts based on positions but in a High School that is often tough to do. Players can switch positions quite often and many times their bodies are not developed enough to elicit much change in workouts types. Because you will be spending a lot of time on instruction in a High School setting it might be better off to create a uniform workout with the exception of the upper class-men who are more advanced in their training and have a clear position on the field.
On day number one I would test all my athletes in the squat, bench press, deadlift, and power clean. Of course this all depends on previous experience. If I felt a kid was not properly trained to perform these lifts then other precautions would have to be used. However, for athletic performance let’s assume that the athletes have experience and can safely perform the exercises given. If a kid is underdeveloped but has the lifting background then you could use a 3 rep. max to ensure safety. For example, in a High School setting before an off season program you 1 rep max test the Juniors and Seniors. However the freshman and Sophomores might not be able to handle the heavy loads and they could potentially injure themselves. For the younger kids you would have to separate them into trained and untrained. The untrained kids need to be taught biomechanics while the trained kids can proceed to testing.
The ancillary exercises that I had mentioned might be things like a bent over row or triceps extensions. These exercises don’t need to be tested and can be assigned a number of sets and reps with instructions of when to progress and when to back off. Remembering that not all training is linear. Sometimes a recovery workout is the best workout. If you continually increase the volume from week to week eventually gains will be compromised.
The further out from the season that lighter your 1 Rep max percentage can be. For example if you are in a 8 week macro-cycle and this is week 1 you might start at 60% of that 1 rep max. The athletes should do 10-15 reps with no more than 30 seconds recovery. Building up muscular endurance early on in the off-season will help the athletes to not burn out too quickly. In weeks 3-5 you can increase towards more of a strength workout. In a strength workout you would assign maybe 80-90% of the 1-rep. max. During this phase the athletes might do 6-8 reps for multiple sets with full recovery in between sets. In weeks 5-7 the athlete should adopt a power component to include lower reps. They might do 3-5 reps at 70-80% of the 1 rep. max with again full recovery in between sets. In the last week leading up to the season would be a good week to begin those recovery workouts that I previously mentioned. In this week the athletes would begin to perform their maintenance workouts. The intensity would decrease in order to prepare for the increased time spent with skill work in their respective coaches. This would also be a good time to add plenty of foam rolling and flexibility work to help the body recover fully.
As you can see that 1 rep max determined the loads of the exercises which determined the volume for each athlete. It is a vital factor to improve performance leading up to the season.
There are a lot of options out there for people who want to bring their fitness to the next level. There are personal trainers, strength coaches, strength and conditioning coaches, and even speed coaches. One of the things about all of these options that a lot of people don’t know is there are literally hundreds of certifications that will give these coaches their license to train you. Most of these certifications require you to do nothing more than pay a fee and they will send you a take home test with the text book. Once you pass the easiest test in the world you are a certified personal trainer. I would say that most personal trainers at one time had a certification. However, most of them are not current. They expire from year to year so if a trainer doesn’t want renew by taking continuing education credits then the certification will expire. Why does that matter to you? Well the fitness industry is always changing. There is new science and research all the time which should change the way a trainer approaches his or her clients. If a trainer is not staying current with their certification then they are probably using out of date procedures and potentially putting your health at risk. Or at the very least putting your progress at risk.
The first thing you should do when you sign up with a trainer is to ask the gym do they require their trainers to be certified. A little known dirty little secret in the fitness world is most “trainers” have no such type of current certification. A gym who employs trainers should pay for their continuing education credits or at the very least check annually. It is kind of don’t ask don’t tell because the gym owners don’t want to pay the extra money and neither do a lot of trainers. The general public has no idea what the “good” personal trainer certifications are versus the “bad” ones. So in most trainers’ eyes why should they be certified. I wouldn’t even take the trainer’s word for it. I would actually ask to see the sheet of paper that says they are certified. If you are paying good money you want every reassurance that your money is being spent on a quality professional who is dedicated to the study of anatomy, physiology, kinesiology, and the exercise sciences.
Now that you know about the dirty little secret that is rampant in the fitness industry you should be aware of which certifications to look for. These certifications are strenuous in nature and the exams are taken across the country at independent sites without the use of any study aids. Some of them have a prerequisite of a Bachelor or Science in a health science related field. Basically you need four years of undergraduate education to even take the test.
1. NSCA The National Strength and Conditioning Association has two distinctions. CSCS for training athletes and the NSCA – CPT for training the general population.
2. ACE American Council on Exercise.
3. ACSM. American Academy of Sports Medicine.
4. NASM. National Academy of Sports Medicine.
5. CI Cooper Institute.
Keep in mind even if your trainer says that they are certified in one of these categories, don’t hesitate to ask them to see the certification card. While it is impressive that they at one point passed these test and became certified they still should be staying up to date with their research.
Major League baseball recently mandated that all of their minor league strength coaches be certified CSCS and RSCC. No doubt this is to attempt to eliminate some of the shady characters who lurked around their clubhouses during the “steroid era.” Most of the Universities have full time strength and conditioning coaches for their athletic programs. The CSCS distinction is one of the largest governing bodies to certify these coaches. If a coach has two years working with and designing programs for athletic teams then he or she can earn the distinction of RSCC. There are also separate distinctions for ten years of staying current in that distinction and twenty. The trickle down effect has brought strength and conditioning to the High School level. During these years it is probably even more important to have a quality certified trainer working with these kids. Unfortunately, many High Schools just have a weight room supervisor or a member of the coaching staff supervising. If you suspect this is the case then you might be better off finding a facility near you that specializes in athletic performance. These facilities have popped up all throughout the country. Just make sure you ask to see that certification before signing up.
Where do I begin? 10 years ago I was finished with my athletic career. Due to a torn ligament in my elbow my baseball playing career had ended. I lifted weights but I was no longer competitive. I was really strong but I had poor diet habits. It took nearly 6 years as I continued to gain weight. 4 years ago I was 100 pounds heavier than I was in this picture.
I always tell people that I did not lose weight because of running. I started running because I lost weight. It started with just a mile on the treadmill. Then a year later I signed up for a half marathon in Jersey City. Now three years after I started running I ran my first Marathon.
The weekend started with the long drive down to Baltimore. We hit some miserable traffic and it took close to five hours. I was not too happy picking up my race bib above. The expo was at the convention center. It was pretty cool. There was a ton of running gear which I browsed through. The only thing I actually picked up were a few gu energy gels that came in handy during the race. I had originally planned to carry 4. However, I decided to bring 6 just in case and I am glad I made that last minute switch.
The night before we went to La Scala for a pasta dinner so I could get my carbs in before the race. I started eating more carbs 3 days before the race but this would be my last chance. The meal was very good. We headed back to the hotel to get a good night’s sleep. All I kept thinking of was the Seinfeld episode where the marathoner missed the Olympic trails because his alarm clock malfunctioned. “Was it the Snooze?’ No the am/pm!”
Race morning I woke up at 6 a.m. Alarm worked great (Thank you IPhone) although I am not sure if I really even needed one. I stuck with my plan of not eating before the race. I had a cup of coffee and plenty of water. I followed through just as I had planned it in my mind. I bundled up to face the cold weather and headed down towards Camden Yards. The hotel was just a block away which was perfect. I tried to stay warm. I had a long sleeve tight fitting north face, gloves that came in my gift bag, and a nice winter hat to keep my hands and head warm. I wore my typical Road ID tag and my Nike plus wrist band. I wore under armor shorts and t shirt which I love running in because of their ability to keep dry. I wore my Brooks ghost 4 running shoes.
When the confetti dropped and the gun sounded I started gingerly into my run. as I crossed the starting line I hit the button on my Nike sensor and waved goodbye to my family. I knew Miles 1-4 would be up hill from the elevation charts but to be honest it was a breeze. At that point I was fresh and still energized from the crowd and the race atmosphere. Great, I have to pee really badly. I saw a porta potty but there was a line. This is a race! I am not waiting in line to go to the bathroom. Plus at this point I was recalling what I said to my friends at work. I will not walk. If I walk I might as well stop. They though I should walk through the aid stations or at a few strategic points to conserve energy. I disagreed. Just before the race I read Dolphin Dan’s tweet. “Good luck to JoeLopez55 in the Baltimore Marathon today. #nowalking. I kept that promise at mile 3.5 or so I saw guys and girls using some well positioned trees. I ran off the road and used the trees and ran back onto course. It might have cost me 30 seconds or so but I didn’t walk and I felt much better. As we approached the Maryland zoo I was cruising. There was a downhill section that I felt like I was just flying through. I guess there were animals and stuff but I wasn’t really paying attention. I think I saw a penguin in a cage but I am not too sure. There were plenty of water stations along the route and I had my gu energy gels which I planned to take one every 4 miles. I stuck with water only. I didn’t want to do anything different than on my training runs.
The crowds were great. There were sections of local schools handing out swedish fish and cheering for the runners. There were very few spots where it was quiet. Several people held signs and others stuck their hands out to high five. Even the cops offered their support. Before I knew it was at mile 9 back near the inner harbor and looking for my family. The way the course was set up we decided they could see me at mile 9 and again at mile 13 both near the same location. I had a feeling that I might have missed them AT mile 9 but I kept looking. It was hard because there were big crowds at these points. I ran that first 9 faster than I told them I would. I guess I didn’t anticipate the perfect weather and the quickness that I ran the hills of 1-4.
At Mile 11 we go to the Under Armor Headquarters. It was a non de-script set of brick buildings with a huge sign telling you that you were there. They were promoting their newest running shoe. If we didn’t hit traffic on the way down I was planning on going to the Under Armor Block party where they were giving away free stuff for trying out the sneakers. I wear almost everything else Under Armor but I have always worn Brooks running shoes. There was a guy on the bullhorn encouraging runners and talking about how good we all looked in our Under Armor gear. They also had music blasting throughout the Under Armor Campus. When we made the turn back towards the inner harbor I knew I would see my family at mile 13 because they should have gotten a text when I crossed mile 9 because of the chip tracker I was wearing in my bib. I felt great. The first 13.1 I clocked at 1:56. I saw my family and it was a good feeling to see them along the route. I also got there just in time to see the start of the Half Marathon. This is always a cool site because the Half has a lot more runners than the full. Somewhere near 12,000 runners were starting just as I passed by. The merge was a little slow. Last year I was a half marathoner and I thought it was no problem but I guess seeing it from the other side was a little different. After doing 13 plus miles you don’t want to bob and weave to pass slower moving people but I guess it makes for the atmosphere of the race. From this point on it was definitely a lot more crowded. I did enjoy passing half marathoners at the end of the race and then having them see the words “full” on my back. I know that would bother me if I was running a half.
I was preparing for my 15-21 from the beginning. I ran hill repeats all summer with the Lifetime Running Club. However, I do have to say making miles 15-21 on a marathon all uphill is just cruel. I actually ran these miles quite well keeping my pace. I was determined not to let that hill beat me. However, Mile 22 I just was worn out. I slowed to a 12:38 pace for this Mile. The hill got to me. That one Mile was the only outlier in the entire race. I am still bothered by that one mile. What if I stayed on pace the whole time? In fact here are my splits.
Mile 1: 9:25
Mile 2: 8:25
Mile 3: 9:01
Mile 4: 7:53
Mile 5: 8:26
Mile 6: 8:26
Mile 7: 7:41
Mile 8: 8:25
Mile 9: 9:01
Mile 10: 10:10
Mile 11: 8:25
Mile 12: 8:26
Mile 13: 9:25
Mile 14: 8:25
Mile 15: 8:26
Mile 16: 9:26
Mile 17: 9:26
Mile 18: 8:26
Mile 19: 10:06
Mile 20: 8:25
Mile 21: 9:26
Mile 22: 12:38?????
Mile 23: 10:57
Mile 24: 8:55
Mile 25: 8:25
Mile 26: 9:23
After that it was just few more miles to go. I took two miles to recover and then for the the last 3 miles I returned to my normal pace.
When I saw Camden Yards I knew we were close. In that last stretch you run through the area behind the ballpark between the stands and the warehouse. The sides are filled with people. I heard Ann screaming my name. “You’re doing great! Almost finished.” After that I turned the corner and saw M & T Bank stadium and the finish line. When I crossed I felt so relieved. I bent over and felt my hamstrings tighten up and then I checked my watch. The clock had me at under 4 so I knew I broke 4 hours. To be honest I would have been happy with anything under 4:10. After getting my medal and eating and drinking. I just had to sit down and contemplate what I just did. 26.2 miles. I felt drained a little emotional. I couldn’t wait to see m family but I couldn’t move. I just wanted to sit there and enjoy the sun. When I found Ann and I my family I was still a little shaken but I was so happy. This was one of the best days of my life. They say when you finish your first marathon you have either one of two reactions. Wow, I will never do that again or that was awesome I can’t wait to try it again. I am not ruling out another one. I think this just motivates me to do more. The rest of the weekend we had great meals. I had plenty of drinks and dessert. The next mornings breakfast at Blue Moon Cafe was incredible! I highly recommend the Gingerbread pancakes if you are in Baltimore. The weekend as a whole was a success. I can’t be more proud and I might even take my dog Wrigley on a trail run this weekend to celebrate! Thanks to everyone who helped me along the way. Thanks for all the facebook messages and comments. Of course thanks to my wife Ann who the last few months have been planned around my weekend runs. Baltimore Marathon. Mission accomplished 3:57.04. I still am mad about that one 12:38 mile though!
So for those of you who spoke with or read my blog last week know I was supposed to make my last long run of 21 miles before tapering. However, I melted in the humidity and died out at 17.5. I went to facebook, twitter, and my running friends for advice on whether I should attempt to get 20 or just begin my taper three weeks out like my original plan called for. Every single person I talked said to just forget about and stick with my original plan and start the taper. For someone reasons I just couldn’t imagine showing up on October 15th and attempting to run 8 more miles than I have ever run in my life. Keep in mind this is my first marathon. I have never ran more than 18 miles at a time before. If this was my 3rd marathon I would have tapered. So despite the advice I ran 3 miles earlier in the week and then went out for 21 today. Fortunately it was much cooler today and it actually felt like fall. I ran a blistering pace (for me) of 3 hours and 7 minutes. If I run this pace on Marathon day I will be ecstatic.
The Good. I wore exactly what I plan on wearing for the marathon. Same shirt, shorts, socks, and sneakers. I wanted to see if there were any unforeseen issues. Maybe the socks shift out of place and cause blisters or maybe my shirt is too loose and causes chafing. Luckily, everything felt great. So let’s analyze what I did so hopefully I can recreate it. First of all I the weather. I can’t control what the weather is on October 15th but certainly that was a big factor. 58 degrees with little humidity and partly cloudy vs 83 degrees with 93% humidity. The second is I actually had pasta the night before. It was my mom’s birthday so we went out for dinner. I had penne all vodka with grilled chicken. I have no idea if this played a factor or not but guess what? I plan on having pasta the night before the big day. I also had two beers and an Irish Coffee. Coincidence? Wade Boggs ate chicken before every game of his entire major league Hall of Fame baseball career. Who am I to argue? Third thing is I ate nothing before I ran. I woke up and had a cup of coffee and a bottle of water. Last week I tried t eat and my stomach was not agreeing. I started to cramp up and feel side stitches most o the way. I did take 3 Gu packs with me and had those every 5 miles. They are 100 calories of high carb and sugar which can replenish glycogen stores that are lost on the run. On race day I will probably use 4 of them. I also tried to drink 6 ounces of water every three miles. I have tried gatorade or vitamin water before but again it doesn’t agree with my stomach. Maybe I will switch to gatorade late in the race when I am on the home stretch but I plan on mostly drinking water.
The Bad. I had a pretty bad foot pain. Just under my big toe on my right foot I had an excruciating pain. When I am running on flat ground moving straight ahead I was fine. Any pronation at all because of an uneven surface was really painful. The streets of Morristown are crowded and if I had to side step a person or a garbage can or any lateral movement was really painful. I am hoping it is just a bone bruise from just the wear and tear of 350 miles of road running. If that is the case I am hopeful that the next two weeks of tapering will help heal that up. Worst case scenario I guess is a stress fracture but I am not there yet I don’t think.
The Inspirational: My wife Ann ran her first ever 5k on Saturday. After weeks of training she ran and completed her 5k and even reached her goal time. In fact, when I was debating whether or not I would ever attempt a full marathon she was the one who made me a deal. She said if I ran a marathon she would run a 5k. I created a workout plan for her and she followed it perfectly. Despite having a pretty nasty cough that popped up the week of the race she battled and reached her goal. I am so proud of her and she did an amazing job.
Now its time to taper. All the hard work in mostly done and I feel ready. This coming week I have two runs of 4 miles with speed work and 8 miles with a hill or two. Then I have a massage scheduled on Saturday which I am very much looking forward to. It is a 90 minute “extreme sports massage” at Bliss in Hoboken. Then after that we are in race week. 2 miles flat and 5 miles flat at an easy comfortable pace during the week. I took of work on the Friday before so I can head down to Baltimore and relax. I have to pick up the race packet and my free under armor T shirt at the Health expo. Then I can walk around a little and see what the expo has to offer. Then Friday night I plan on getting some pasta and a good night’s sleep before race day. Hopefully I can finish the race and hopefully the weather cooperates. Stay tuned foe race day updates. Baltimore running festival. October 15th. Here I come.