Hartford 1/2 - Training

Well, let the games begin.  The Center of Balance is having sign ups for the Hartford 1/2 in October.  Mike Mariano (Ironman Athlete - Owner of Center of Balance) is putting together a training program for all of the people that sign up ($200 value). Thanks Mike!!! All of the owners of the Center of Balance (Mike, Bob, myself, and Derek) will be training and running along with you.  If you have already signed up, the program will start the first of June. You can sign up at the front desk or just contact one of use and we will sign you up.

I have started early because there are a couple of my clients that have signed up and I want to kick their butts.  I will be posting the workout for the week, along with the workout that I will be doing.  I hate to run, so I will be modifying Mike's workout to fit my needs and interest. Sorry Mike. Check out the blog every day or week to see the training schedule.  Here is what I did today.  Have fun and listen too your body.

5/23/09 

• Range of Motion
  
• 30 minute run
• 15 minute stretch
• 45 minute stretch @ night

Ronald Lelko

Owner Center of Balance

ronaldlelkopt@att.net

860-316-8723

Doctors & Squats

Doctors & Squats

Has a doctor ever told you that you should stop doing squats because you will hurt your knees? As a trainer I have had multiple clients tell me that this is exactly what the doctor has told them due to their bad knees. My response to them was to go back to the doctor and ask them how they are going to get off the toilet or get up from a chair or couch?

Yes, squats are bad for you if you do them the wrong way, that is why you should seek a good personal trainer who can teach you how to perform squats in a safe way. Many, if not all, people that experience pain in the knees are doing the squats wrong and have week knees and leg muscles. Squats when done right can strengthen the muscles around the knees and the other leg muscles. I have had several clients who have had bad knees and have stayed away from squats. Some of these clients before they came to see me had problems performing daily activities. By strengthening the muscle around the knees all of these clients were able to perform squats and live a better quality of life.

Squats are not very hard to do right. There are a couple of key points to look for when doing a squat.

1. Feet are roughly shoulder width apart, with your feet straight ahead or slightly turned out.
2. Looking straight ahead.
3. Keep good back pasture with scapula retraction.
4. Drive hips back through entire motion.
5. Keep core tight.
6. Do not allow the knees to travel past the toe box.
7. Inhale on the down movement.
8. Exhale on the up movement.

See my article on how to do squats:

http://cobfw.com/index.php/education/exercise-library

Night Time Eating

     Many people are afraid to eat at night because they have been told that the food will be stored as fat.  This is false!  The over consumption of carbohydrates and other foods during the day is what is stored as fat.  With this in mind, make sure that you are eating equal to or 500 calories under your total calorie limit for the day.  These calories should be eaten at regular intervals during the day.( ie.  3 meals a day or 5 to 6 meals a day.)

     Remember the 5 p's. Prior planning prevents poor performance.  You will see great success if you plan out your exercise and eating for the day and even the week. 

Work Out of the Day:

3 Rds for Time:

400 meter run

21 Kettle Bell Swings ( 55 lbs)

12 Pull Ups

Belts, Belts, Belts

We have all seen it in the gym, the group of people that are still using belts to support their back when they lift.  Does this really help support the lumbar area when lifting?  I am afraid not.  Research has shown that there is no benefit to wearing a belt (lumbar support) while lifting weights. In fact the belt will give you a false sense of security when lifting heavy weights.  This in itself will lead to injury because you are lifting heavy weight which the body can not handle.

Take the belt off and lower the weight. Remember it is about form, not how much you can lift.  You will see better gains when you lift with correct form.  If you want to strengthen your back to lift heavier weights work your core. (Plank, Side Plank, Horse Raise, Supermans)  Please put the belts away and save them for holding up your jeans.

Enough is Enough

With what is going on with baseball (not to mention all of the other sports) and the abuse of steroids, when is enough, enough. When are these role models going to live up to their billing? Who is going to step up to the plate and start to act like a responsible adult? When are the commissioners of the professional sports going to take control and stop steroids, drugs, and criminal acts?


Yes, not all of the professional population is using enhancement drugs, using drugs or doing criminal acts. But, why are they not saying something and trying to change what is going on. They should not be turning a deaf ear to what is going on.


These athletes have to understand that the youth of America follow their every move and look up to them. Research has shown that the increase of enhancement drugs is on the rise among young athletes. I believe that this is the case because many of the professional athletes use enhancement drugs and it is accepted and not looked down upon.


As sports enthusiasts we need to do something about this, but what can we do? Maybe we can stop feeding their addiction by not paying the money to go see them play. Stop watching them on TV. Show them that we are not going to accept these irresponsible acts. Maybe the league needs to make tougher guidelines with regards to the use of enhancement drugs, drugs, and criminal acts. All I know, I think that I am not alone, is that something has to be done.

Renegade Certification Weekend

To John, Grant & Renegade Crew,



Yet another jam packed certification weekend. John and Grant you always step up to the plate and hit it out of the park, without the use steriods. Thanks for making all of us the best we can be as trainers and individuals in life. (John - I am trying to type relaxed.)



To all of the those thinking about becoming part of the Renegade Training Team, if you do not join it will be the mistake of your life. But, if you are not ready to make the commitment then do not bother.