Crossfit: This ain’t your mommas workout.

Injuries can be avoided.

Slice and dice it however you like, Crossfit is probably the hottest fitness trend in the land. But, is that a good thing.

Right up front, I’m not anti-Crossfit. I happen to believe that there are some good things coming out of Crossfit.

Read on, grasshopper

In fact, I love that Crossfit (What is Crossfit?) has inspired so many people to train so hard. Training with intensity is a good thing, no matter how you slice it.

People keep going back. Say what you will, but I doubt that any other gym/training system can make that boast.

For any fitness professional, that is the ultimate goal. Not only from a business standpoint, but from a health perspective.

I believe that it has to do with the constant changes in the routines. The same ol’ routine at the gym is mind-numbing. Crossfit has found a way to make every single day unique. You may never do the exact same workout on a day-to-day basis.

Crossfit’s training protocol is focused on general all-around fitness, and performance. For that, again I give kudos.

I just mentioned how Crossfit’s training protocol is good for general fitness, but now watch this.

Like with P90X, if you aren’t already in decent physical conditioning, you’re at risk hurting yourself. I don’t mean that you think that you’re conditioned enough, but that you are in good enough shape to complete the Workout of the Day (WOD) without killing yourself.

The exercises and intensity of the WOD require some existing strength, conditioning, and knowledge of some advanced, and some not-so-advanced exercises.

When I trained using a similar modus operandi – methods, if you will – my form would get sloppy, and cheating was inevitable. A shoulder strain, and pinched nerve in my back were my rewards.

Let’s start with the pull-up. A relatively simple (I didn’t say easy) exercise. Hang from a bar, and pull yourself up. But as Daniel McPherson points out (scroll down to #2), Crossfit uses a modified pull-up that utilizes momentum. This makes the exercise pointless, and opens up the possibility of injuring a shoulder.

Do you know how to do a proper Power Clean? If not, don’t feel bad because the average gym-goer doesn’t. Lifts of this caliber require a knowledge that can only come from proper coaching.

A coach’s greatest asset is his sense of responsibility. – Knute Rockne

The typical instructor at Crossfit, while certified to teach their system, aren’t necessarily lifting coaches. For that matter, they don’t even need to be Certified Personal Trainers (CPT). [I know some very good trainers at Crossfit. This is not meant to paint them with a broad brush.]

This is where, as my U.K. friend likes to say, things go pear shaped (I don’t get it either, but it’s fun to say.)

You don’t know what you don’t know.

If you don’t have a working knowledge of a lift, and the person that is yelling encouragement just wants you to complete the lift as prescribed by the WOD, the odds of using poor form goes drastically up.

The WOD outlines that you perform certain exercise movements, using specific weights for a given number of repetitions (reps).

Let’s take the Power Snatch as an example. This is an Olympic lift. It requires good, basic form. This lift is meant to build power.

Power building lifts, such as the squat and deadlift, are meant to be done using heavy weight for small number of reps (1-5).

If you try to lift those heavy weights for 20-30 reps, at some point form will go out the window due to fatigue. Injury odds go drastically up.

The Red Badge of Courage – Not!

The sad part of it all is that I’ve heard from some people that have been injured while performing the Crossfit WOD, and they wear it as a badge of honor.

I’ve hurt myself in the gym (always due to breaking form), and it is nothing to be proud of. Nagging injuries can cause discomfort and pain, and sometimes requires surgery (ask Becca about her shoulder surgery, and the ten months of rehab before she could exercise with it again).

Injuries are nothing to be proud of, no matter how much chicks may dig scars (at least according to Shane Falco – The Replacements).

Crossfit’s exercise protocols have resulted in lawsuits, and controversy.

I am going to leave it at this – If you are an athlete, or person that is already in great conditioning, and have a proper understanding of how to perform these exercises, then have fun and train safe.

If you’re a newbie, or even intermediate level gym frequenter, stay out of Crossfit – unless you have good insurance, or like to use your injury as a pick up line at the next ‘Ladies Night’.

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Photo: Gabriel Doyle

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The Resurrection of Real Life Fitness

Real fitness for real life

I just had a wild conversation via Google+.

It stemmed from what was basically bashing Paula Deane about her announcement that she was diagnosed with Type II diabetes three years ago.

While most of the chatter was pretty inane, I had a really good exchange with Dean Ouellette of See Your Toes.

I got fired up.

The conversation cemented the need for a voice. A voice of fitness for real people.

Who talks about the average person, living the average busy life?

We want to be that voice.

We are the 99 percent

There are those that are able to hit the ground running, and completely change their lifestyle from the get-go. That’s awesome for them. Let’s say that these people make up that proverbial 1%.

I realize that not everybody is ready to completely jettison their fast-food, couch-potato ways, and start eating and training like the cast of “300″.

For the vast majority that just isn’t reality. You don’t have time to workout for hours at a time. Or the gumption to eat organically grown soy products (blech!).

If that sounds like you, you’re a Real Lifer.

I like steamed veggies, grilled chicken breast, and absolutely love strength training. But, I also enjoy pizza, cold beer, and chillin’ on the couch watching a game. (See image above)

That’s not me every day — or even every week.

It’s definitely my comfort zone though.

This year I turn 43 years old. I want to be fit, but to be honest, looking like a Calvin Klein underwear model is not on my bucket list.

I want to be strong, but I have no intention of lifting a Buick over my head.

I am a Real Lifer.

Bringin it back!

Last year I broke ground with Real Life Fitness. There were a couple of blog posts, but it fell to the waste side.

Real Life Fitness is nothing more than fitness presented realistically. Nutrition made easy. Exercise that will get you out of the gym as quickly as possible.

PhitZone is about to be re-branded, and in it’s entirety will shift to meet these needs for you – the average person.

The need of the average Joe and Josephina’s on exercise and nutrition.

That will be the focus of Real Life Fitness.

Does this sound like something that would benefit you?

Photo: MJimages

Join the conversation below, or on our Facebook page.

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Somebody's always after your hard-earned money.

I was recently talking to a friend who happens to be an insurance salesman.

The topic came up about insurance for fitness professionals.

Did you know that if you work in the fitness industry, you need insurance? I’m not talking health insurance, although that’s a good idea too.

This was more about liability insurance.

Bottom line – There are leeches in society that will sue at the drop of a hat. Granted, there are also those that have legit reasons to ask for compensation.

This is an industry where it’s very common for people to get hurt, or even disgruntled. Fitness professionals are a prime target.

“Due to the physical nature of personal training, liability insurance is an increasingly important part of your business.” – Katie Donnelly

If you work at a gym, don’t be surprised if you are not personally covered on the gyms liability coverage. You could still be hung out to dry. At the very least, go ask for a copy of the policy to review.

I’m the boss

You run your own training business. Good for you. I love independent fitness professionals.

But you had better make sure that you’re covered very well. Looking around the web I’ve been seeing the minimum liability coverage of $500K.

At the time of this writing, I am studying to be certified through ACT. They have an awesome coverage of $2 million for just over $100/yr. That’s a pretty sweet deal.

Do your due diligence

If you’re a personal trainer, or even a nutrition expert it would behoove you to shop around for not only a good rate, but the best coverage. Yep, even dietitians are in the legal line of fire.

Like with auto, life or affordable health insurance
plans, a company with a low rate may mean that they won’t be by your side when you need them.

For that reason, you want to select a company that has a good track record.

Photo: Leonardini

Disclosure

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Success is putting a plan into action

Be victorious in achieving your goals.

Last time we broke down a list of the things that takes up our time, and then prioritized it all.

We wrapped it up with the thought about what it is that you really want to do.

For example, I mentioned that occasionally I ponder about going back to school. However, at my age, and current job, more education would only give me a slight increase in pay.

However to take time and resources away from those items that rank higher in my priorities (i.e. family, Church, business) would not be worth it.

Every time that I visit this thought, it always goes back to the same conclusion.

Value added

This is why we started off by prioritizing.

Now the question that has to be asked can be made – is a particular goal really worth pursuing:

• Will I become a better person?
• Is any sacrifice required going to have a negative impact on those around me?
• Will the achievement of this goal bring financial gain?
• Do I have time to pursue this goal?
• Are the resources available to pursue this goal?

Ask yourself these questions about personal goal setting. Not as an attempt to talk yourself out of pursuing something. Rather, take this opportunity as an attempt to identify roadblocks, and pitfalls.

You may just decide that the journey is not worth the time and effort.

Keepin’ it real

After going through these exercises, you’ve found where your heart is.

From here on out, let’s say you’ve outlined some fitness goals.

In our example, achieving this goal will help fix some medical issues. In addition your clothes will fit better, and give a boost to your self-esteem.

By identifying a goal, as well as prioritizing the things that suck up your time day-to-day, you have found a time that you can schedule exercise.

Do just that – schedule in your training sessions. Put them on your calendar. Set reminders on your phone. However you schedule the rest of your time is what you want to do with your exercise.

Re-source the knowledge out

You don’t know what you don’t know. If you don’t know what you’re doing, you need to get somebody to help you that does.

The best athletes have coaches, whether amateur or professional. Why shouldn’t you?

If you were learning to scuba dive, you wouldn’t just read Diving for Dummies. You would find yourself a teacher, and get the inside track.

With nutrition and exercise, you can learn a lot in books and the interwebs. Don’t overlook the benefits of hiring a dietitian and personal trainer to at least give you a solid foundation to build from.

Home is where the heart is

Where will you be training? Joining a gym is probably one of the best things that you can do when starting out. There is access to a lot of equipment, trainers, etc.

Having a place to have to go to can also be just the motivation to getting the work done.

When you’ve established a habit, and have a knowledge base to build from, training at home is fine. Just make sure not to lose motivation.

Blueprint to success

You should have a workout all planned out before you even step foot into the exercise area. Whether it’s scribbled on a napkin, printed from a spreadsheet, or an app on your phone, you need to know what you’re doing that day.

Sometimes the gym may be crowded, and you just can’t use a certain piece of equipment, and it’s too crowded to work in with somebody else. This is where a coach is handy.

With a little knowledge, you can select another exercise that still targets a specific muscle group.

Example: the benchpress benches are all full, and no lull is in sight. Grab a couple of dumbbells, a flat bench, and do some DB bench presses. That doesn’t work for you? Find an empty spot on the floor, and crank out some push-ups.

Dress for success

No matter what you are doing, appropriate attire is needed.

There’s no need for a matching velor tracksuit. I’m perfectly happy in a t-shirt, cut-off sweats, and a pair of Chucks. I may not be pretty, but I do mean business.

When you dress the part, and feel like somebody that exercises, you’re more likely to do just that.

Abs are built in the kitchen, not the gym – Anon

All of the exercise in the world will do you know good unless you’re eating the right fuels.

I wouldn’t run 87 octane gas in a Ferrari – you know, if somebody gave me a Ferrari (hint, hint). High performance vehicles need high performance gasoline.

The human body is no different. Your high performance body requires high performance fuel. Give it what it needs.

That’s that

And now you know the secret to success, at least as far as S.M.A.R.T. goal planning is concerned.

Use your new found power for good.

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Photo: Sanja Gjenero

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The following is an unsponsored guest post by Susan. And guys, no, they haven’t forgotten about you.

Monokini by Farella

It’s a brand new year and you know what they say – new year, new you!

If your resolution is to exercise daily and to eat healthier, then the thought of getting into a swimsuit has probably crossed your mind at one point or another.

In addition to working out and getting into shape, you can maximize your beach look by simply choosing flattering swimsuit styles for your specific body type.  Whether you’re getting ready for a fast-approaching winter vacation or simply trying to get a head start on the new you, consider this your guide for looking amazing in a swimsuit on the beach this year.

In order to really maximize those long hours at the gym, you want to choose swimsuit styles that will flatter your figure.

The #1 rule is: Balance out your look.  For example, if you’re triangle shaped and more bottom-heavy, go for dark solid bottoms paired with a busy top; whether you’re into ruffles, fringe or bold prints, choose a swimsuit top that speaks to your personality and draws eyes upward.

Astra Bikini by Despi

But if you’re shaped more like an inverted triangle and are top-heavy, look for supportive tops like halters or underwire tops in dark solid colors, paired with a printed swimsuit bottom in a hipster or skirted style.

You always want to conceal your problem areas. This will not only help you look amazing in a swimsuit, but it will also make you feel more comfortable and will ultimately boost your confidence level.

For example, if your tummy is the main problem area, look for two-pieces with high-waist bottoms or one-pieces with flattering ruched detail along the torso area.

One-pieces with side cutouts, also known as monokinis, are also great for concealing a tummy.

Want to hide your inner thighs?  Try swimsuit styles with skirted detail or cover up with a sarong.

The most important thing to remember is confidence. If you feel confident, you’ll be able to stand up straight, hold your head up high and really show off that hard-earned bikini bod.

Susan is a blogger for online swimwear retailer, InStyleSwimwear.com.  For more expert swimsuit related tips, visit them today.

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Where are your priorities?

This is the third installment of the series. Last week I touched on goal planning.

Where do you begin?

Like the post title infers, it’s time to get out a writing implement and some paper.

Make a list of what’s really important to you.

Detail it as complete as possible.

Then write down why each of these items are important.

The next step is to put first things first by prioritizing each of the items. Write a ’1′ next to all of the highest priority items. Put a ’2′ next to the high, but not as important items, and so on.

You made a list. Now check it twice.

By putting together this prioritized list, you’ve determined items that absolutely cannot be skipped or moved, e.g. sleep, work, family time, etc.

You’ve also identified activities that just aren’t that important. These can easily be postponed, or avoided all together, e.g. playing video games.

Often we set goals in haste. This is especially true with resolutions made for the New Year.

At this point you haven’t set a single goal yet. What you have done is found that you have the ability to find time to work on whatever goal(s) that you decide upon.

One of the main excuses that I have heard many times when people stop coming to the gym is because they don’t have the time.

Lack of scheduling and prioritization are at fault.

It’s almost harvest time.

Now is the time to start thinking about what it is that you really want. What is really going to add value to your life?

Sometimes I think about going back to school. At this point in my life I don’t believe that it would really add usefulness. An advanced degree in my field wouldn’t make me any more valuable.

But dropping a few more pounds of fat may help me to get off of my blood pressure medication, and perhaps live a little longer. That would allow me to spend more time with Becca and the kids. That’s value added!

That’s what we’ll explore more next week – what changes are really going to make you happy, and how to turn those into goals/resolutions.

Photo: Nick Cowie

Don Vito Corleone  says, “Go ‘Like’ our Facebook page. Do it.”

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You don’t have to go home, but you can’t stay here.

Is your route mapped out?

Last time that we chatted I mentioned how many (ok, most) people come out of the holiday season ready to make New Year’s Resolutions. This time we’re going to dig a little deeper.

According to Serge Prengel, 40-45% of Americans make resolutions.

I’d be willing to bet that 75% of those resolutions had to do with losing weight or getting in shape.

If you think about it, that makes perfect sense – the end of November, all the way through the end of December is mostly spent eating yummy foods at parties.

Oh, and the leftovers. Those glorious leftovers. See, it’s not enough that we binge at a holiday gathering.

One day of throwing caution to the wind for a party may not kill you. But then we continue to munch on the leftovers for the days that follow.

And let us not forget about those libations that we drink at said parties. Alcohol, especially mixed drinks, aren’t exactly good for the old waist line.

With the ground work laid, is it any wonder that we feel horrible about ourselves come New Year’s Eve?

Goals, and stuff.

Here’s the awesome thing about goals – you can change them. For that matter, when you assess and reassess your goals, you can completely do a 180º turn.

Taking time at the beginning of the year to think about the changes that you want to make is an awesome idea.

If you fail to plan, you plan to fail.

The reason that so many New Year’s resolutions go the way of the Dodo bird is that they aren’t thought through.

You have to consider a few things:

• Why do you want to make the change?
• What are you willing to give up in order to make the change?
• Will this change affect others, either positively or negatively?
• Is this going to be short or long term, both in the journey to change, and in the affect?

Next time week we’ll take this information and formulate a game plan.

Photo: Roger Kirby

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 Get your resolution on!

Keep your eye on the prize

A funny thing happens every year at this time.

You may start seeing it before Christmas, but it really becomes prevalent in the days coming up to the New Year.

Of course I’m talking about the ads for every gym in the area, and diet plan known to man.

I don’t fault businesses for trying to make a buck. The beginning of the year is typically how they cover their nut for the year. And I’m nothing if not a squirrel trying to get a nut.

It all comes down to those dreaded resolutions.

You know the ones.

After stuffing our faces (guilty) beginning at Halloween, and working forward, it’s not uncommon to have put on a few “winter” pounds.

Resolutions go beyond that.

It’s a time for new beginnings. You can wipe the slate clean, and start again.

The most common that I hear are to get in shape (like round isn’t a shape), to stop smoking, and to stop (or cut back) drinking/partying.

All good goals. How are you going to go about it though? It’s one thing to “begin again”, but are you going to set yourself up for failure or success?

Over the next few weeks we’re going to dig into this some more.

For now, think about what you want to change, and why.

Photo: Rafael Rezende

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Stronglifts iPhone/iPod App

If you’ve been a reader of PhitZone for a while, you’re probably aware that I’m a big fan of StrongLifts 5×5 workout routine for building strength.

Mehdi at StrongLifts.com has put together, in my opinion, the coolest application for the iphone/ipod (Android is coming soon).

This App tracks your workout for you. It tells you which workout to be doing on which day, and how much weight you need to be lifting – including when to deload and how much weight to go down.

Want to hear the coolest part? I’ll let Mehdi tell you himself:

It’s all free, there’s no need to subscribe, no upsell, no crosssell, no ads, no anything.

Did you get that? You can go download this app, which to be honest he could sell for $100, and he’s going to give it to you for nuttin’.

I know, this Belgian is nuts, but in a good way.

Feel free to go straight to itunes to pick this bad boy up.

How’s that for a Christmas present?

Photo: Abby M.

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Five tips for your waistband to survive the holidays

Holiday Waistline Survival Guide

A funny thing happens this time of year – A perfect storm develops to take you out of your game.

It starts with Halloween and all of the candy. Then it works into Thanksgiving with the turkey and all of the trimmings.

We then round out the hat-trick with all of the normal holiday goodies at Christmas time.

It’s no wonder that come January 1^st we’re all looking for all of the diet and exercise tips that we can get our sausage-like fingers on.

We now give you five holiday tips for your waistband.

Avoid liquid calories

Whenever possible you want to avoid consuming your calories in liquid form. The one exception to this rule is a post-workout protein drink.

Juice, soda (pop, cola… whatever you call it), sports drinks – none of it touches your lips. Craig calls it liquid sugar, and you want to skip it.

Let’s face it; alcohol is a common theme at many Christmas functions. If you really gotta go there, make it light beer, wine, or straight alcohol. Mixed drinks are a no-no.

Drive past the drive-thru

For that matter, if you have to drive down Fast Food Blvd, keep your food on the long vertical pedal on the right. No fast food. That’s a good general rule all year ‘round.

The quality of the food is cheap, and not worth the effort.

Bottom line, if it’s fast food, it’s junk food. Take the detour if you have to.

Eat your veggies

The more the merrier. Some fruits are calorie dense, but that’s ok. Just make sure that you’re getting as much as you can handle.

Take a couple of weeks to get up to ten servings.

Organic is best, if you can go that route. Fiber-rich fruits & veggies are the best choices.

Get your nut on

You should be eating about one ounce of almonds or walnuts per day. Natural or dry-roasted.

These contain good fats (ya, I said good fats).

They make an awesome snack.

Gravity is consistent

And so should your workouts (aff).

I know that you’re busy, especially during the silly season. Don’t let that get in the way.

Schedule your training, and don’t let up!

Viola!

There you have it. Five tips to help you not have to feel so guilty come Jan 1.

Photo: Lenka Pužmanová

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