>> GOOD AFTERNOON, EVERYONE MY
NAME IS CHRIS GAINS.
I'MXI
 PROGRAM MAN
AGER THAT
OVERSEES THE NIH HEALTH AND
WELLNESS PROGRAM.
THANK YOU FOR ATTENDING OUR
MONTHLY LECTURE SERIES FOCUS ON
YOU.
TODAY WE HAVE A SPECIAL GUEST
LECTURER COVERING THIS WEEK'S
OBSERVANCE OF MEN'S HEALTH WEEK.
I WOULD LIKE TO INTRODUCE TO YOU
MR. GRAHAM KING FROM BALANCE
FITNESS.
[APPLAUSE]
>> GOOD MORNING, EVERYONE.
I WANT TO THANK MICHAEL CON VAN
FOR SETTING THIS UP.
HE EMAILED ME A FEW WEEKS AGO
AND SAID CAN YOU DO A
PRESENTATION ON MEN'S HEALTH?
CAN YOU BRING SOMETHING ON BOARD
NIH?
I WOULD LOVE TO SO WITH A LOT OF
MY CLIENTS I LIKE TO COMPARE
TRAINING AND YOUR BODY, I LIKE
TO COMPARE IT TO A VEHICLE.
LIKE THINKING AB YOUR BODY AS A
HIGH PERFORMANCE MACHINE.
THE PHOTOS HERE, IS ONE OF MY
FAVORITE CARS, A FERRARI
CONVERTIBLE, NICE AND SHINY,
NICE RIMS EVERYTHING ELSE.
THE GENTLEMAN HERE THAT'S GRAHAM
HOLBERG, HE IS WHAT YOU COULD
CALL THE FITTEST MAN ALIVE.
HE WON THE CROSS FIT GAMES IN
HOME DEPOT SENOR IN LOS ANGELES.
CROSS FIT IS A FAST GROWING
COMMUNITY OF FITNESS ENTHUSIAST
WHOSE COMPETE IN DIFFERENT
THINGS WITH OLYMPIC LIFTS,
GYMNASTICS AND IT'S BASED ON
PERFORMANCE RATHER THAN
AESTHETICS SO A LOT OF US WE SEE
FITNESS MAGAZINES AND SEE A
AESTHETICS AS THE GOAL AND
REALLY PERFORMANCE IS THE GOAL.
IF YOU THINK ABOUT THE NBA
FINAL, NOT SURE LEBRON JAMES OR
DID I RECOLLECT NOWISTKE COULD
CARE LESS ABOUT THE BICEPS BUT
ONLY IF THEIR SHOTS WEPT IN.
PERFORMANCE BEING THE KEY.
SO START WITH REGULAR
MAINTENANCE.
LIKE YOUR CAR, YOUR BODY
OPERATES BETTER WITH REGULAR
ACTIVITY.
IF YOU THINK ABOUT YOUR CAR
BEING A 1978 VOLKSWAGEN IN THE
GARAGE FOR SIX YEARS AND YOU
TAKE IT OUT, IT'S A NICE DAY,
YOU'RE NOT SHOCKED WHEN IT RUNS
TERRIBLY.
ONE THING IF YOU MAINTAIN YOUR
CAR DRIVE ON A REGULAR BASIS
IT'S PERFORMING MUCH BETTER.
YOUR BODY IS THE SAME WAY.
THE KEY IS EXERCISE REGULARLY.
I KNOW YOU HEAR IT ALL THE TIME
AND PERSONAL TRAINERS AND
DOCTORS SAY THIS OVER AND OVER
AGAIN BUT 20 INTENSE MINUTES A
DAY IS BETTER THAN 60 MINUTE
WHENCE YOU GET AROUND TO IT.
SO THAT REGULAR ACTIVITY SAYING
20 MINUTES YOU CAN DO IT IN YOUR
WORK CLOTHE, BUILD AHA PIT.
AHA BIT IS MORE IMPORTANT THAN
TAKING THAT HOUR.
FOR WHATEVER REASON THE DAYS ARE
24 HOURS AND THEY CUT EVERYTHING
UP TO ONE HOUR, THAT ONE HOUR
ISN'T THIS MAGIC NUMBER OF
FITNESS.
IT'S CONTINUOUS FITNESS ALL THE
TIME.
SO SOMETHING YOU CAN DO IN YOUR
WORK CLOTHES RIGHT AFTER WORK,
RIGHT BEFORE WORK, 20 MINUTES AS
COMPARED TO THAT HOUR LONG
EASIER TO SCHEDULE, COMPLETE AND
MAINTAIN.
A LOT OF PSYCHOLOGISTS SAY THAT
YOU WANT TO BASICALLY CREATE AHA
BIT, IT TAKES THREE WEEKS TO DO
SO.
BY BUILDING THE HABIT IT'S
EASIER TO DO IT AND EVERY TIME
YOU'RE CONTINUING THE HABIT AS
COMPARED TO MONDAY WEDNESDAY
FRIDAY YOU MISS MONDAY THEN YOU
MISS WEDNESDAY AND FRIDAY THEN A
WEEK HAS GONE BY SO SO THERE'S
SO MANY TOOLS OUT THERE,
CROSSFIT.COM, EVERY DAY A NEW
WORK OUT IS POSTED.
ALL THE TOOLS ARE THERE FOR YOU.
A TRAINING TEMPLATE YOU CAN GO
IN AND FINE HOW TO LIFT,  THINGS LIKE TH
AT,
ANYWHERE FITNESS BLARE MORRISON
IS A FRIEND OF MINE, A CROSS FIT
COMPETITOR WHO FINISHED 7TH TWO
YEARS AGO, 23RD LAST YEAR HE HAS
A BLOG CALLED CROSS FIT MOBILE
AND ALSO OF TOOLS OUTSIDE.
MARKS DAILY APPLE HAVE A WORK
OUT WEEK.
LOTS OF ONLINE TOOLS.
BETTER FUEL.
AGAIN, LIKE YOUR CAR, YOUR GUY
RUNS BETTER BETTER FUEL.
EAT THE 
RIGHT FOODS.
IF YOU PUT 67 OCTANE IN YOUR
CAR, YOU ARE NOT SURPRISED WHEN
IT RUNS POORLY.
SAME WITH YOUR BODY.
IN THAT WHAT YOU EAT.
THIS IS ONE THING, AND THIS IS
WHAT I TELL MY CLIENTS.
THINK FOODS, NOT WORDS.
WHERE IS THE FOOD COME IN?
SO EAT FOOD.
CHICKEN, ASPARAGUS, BANANAS,
NUTS, EAT WHOLE FOODS.
IF YOU EAT WHOLE FOODS ALL THE
WORDS ARE IN YOUR FOODS.
EVERYTHING WE NEED IS IN WHOLE
FOODS.
IF YOU THINK I'M EATING THIS BAG
OF WHATEVER BECAUSE IT'S GIVE
MEG PROBIOTIC, WHERE CAN YOU
FIND IT ATURALLY?
EVERYTHING WE NEED TO HAVE IN
OUR BODY IS NATURAL.
WHETHER OR NOT YOU BELIEVE IN
YOUR MAKER SOMEHOW OR OTHER
EVERYTHING IS THERE NATURALLY
FOR YOU.
SOMETHING TO THINK ABOUT.
THE NEXT THING HERE, GET A GOOD
MECHANICCH WHEN YOUR CAR BREAKS
DOWN YOU TAKE TO IT THE SHOP.
YOU HAVE A NOISE, WHATEVER IT
IS, YOU TAKE YOUR CAR TO A
MECHANIC.
YOU HAVE A CONVERSATION WITH
YOUR MECHANIC.
THIS IS GOING ON, THAT'S GOING
ON.
CAN YOU HELP ME OUT SNOW HAVE A
GOOD DOCTOR, HAVE A PHYSICAL
THERAPIST, PERSONAL TRAINER.
MY KNEES ACHE.
MY SHOULDER, WHATEVER SPECIALLY.
LIKE THE BEST RACING TEAM VERSUS
THE BEST MECHANICS AND PIT
CREWS, FIND A GOOD DOCTOR, FIND
A PHYSICAL THERAPIST, A PERSONAL
TRAINER AND HAVE THAT
CONVERSATION ON A REGULAR BASIS.
WE HAVE TRAINERS YOU SEE ONCE A
WEEK, OR ONCE A MONTH.
IF YOU DON'T HAVE A GOOD DOCTOR
ASK YOUR FRIENDS.
WOMEN FROM THE AGE OF 14 ON PLUS
OR MINUS YOU SEE YOUR
GYNECOLOGIST.
THEY HAVE CONVERSATIONS WITH
THEM ALL THE TIME.
NOT AFRAID TO TALK TO A DOCTOR.
GUYS WE SEE A DOCTOR MAYBE HIGH
SCHOOL FOR A CHECK UP TO GET THE
CLEAR AND THEN PROBABLY ABOUT 80
YEARS OLD WE SEE A DOCTOR AGAIN
WHEN SOMETHING GOES ON.
A LONG TIME NOT TO SEE A DOCTOR.
GET USED TO HAVES THOSE
CONVERSATIONS TALK TO YOUR
FRIENDS.
IT'S VERY IMPORTANT TO HAVE
SOMEBODY YOU CAN RELY ON WHEN
YOU HAVE SOMETHING WRONG WITH
YOU.
OIL EVERY 3,000, ROTATE TIRES.
BUT WHAT ABOUT YOUR BODY, CHECK
YOUR VITALS.
IF YOU'RE NOT GETTING BLOOD WORK
DONE, EARS, EYES, ALL THESE ARE
SO IMPORTANT.
IF YOU WAIT UNTIL IT'S TOO LATE
IT'S ONE OF THOSE THINGS LIKE
DON'T EXPECT A MIRACLE TO HAPPEN
IF YOU DONE SEE YOUR DOCTOR.
OH WELL, I'LL GET SURGERY AND
HAVE IT FIXED.
A LOT IS REGULAR ROUTINE
MAINTENANCE.
GETTING INTO THE TRAINING ASPECT
AND SCHEDULE RACES ANY GOOD
FORMULA ONE OR NASCAR, THEY
RACE, LIKE ANY GOOD ATHLETE THEY
COMPETE.
THE THINK ABOUT COMPETITION THAT
GETS AND KEEPS YOU MOTIVATED,
GETS YOUR FIRE INSIDE, WHEN
WE'RE IN FIFTH GRADE AND
ELEMENTARY SCHOOL, WE COMPETE
WITH OUR FRIENDS, WE THINK WHO
CAN JUMP HIGHER RUN FASTER,
THINGS LIKE THAT.
COMPETITION IS THERE AND HELPS
YOU TRAIN.
IF YOU'RE COMPETING AND THINKING
I CAN LIFT THIS AND THAT, THAT'S
GREAT AND HAVE A GOAL BUT ALSO
COMPETE WITH YOUR FRIENDS.
COMPETE WITH YOUR COWORKER,
WHATEVER IT IS, IT HELPS YOU
PUSH YOURSELF AND HAVE SOME
TOOLS HERE.
AGAIN, COMPETITIVE MAGAZINE,
EVERY MONTH, IT'S A FREE
MAGAZINE GO AND FIND 5K 10-K,
YOU CAN FIND MARATHON,
THIGH@LONS AND ALL DIFFERENCE
GROUPS THAT SUPPORT YOU.
THINK ABOUT THERE'S A MILLION
AND ONE GROUPS CAPITAL STRIDERS
IS A GROUP THAT WILL TEACH YOU
HOW TO RUN PROPERLY, OTHER
TEACHES YOU TO SWIM, THINGS LIKE
THAT.
A LOT OF GOOD RESOURCES.
VIKING DASH, THESE PEOPLE RUN
THROUGH FIRE AND RUN OVER
THROUGH CREEKS, GETTING OUTSIDE,
HAVING FUN.
THIS IS WHERE IT HELPS KEEP YOU
MOTIVATED, BECAUSE YOU HAVE A
GOAL IN THE END.
TEAM SPORTS IS A COMPANY CALLED
SPORTS, eVIET WITH A SPORTS
TWIST.
FIND DIFFERENT PLAYERS'
ABILITIES.
PLAY IN THAT COMPETITION, PUT IT
ON THE CALENDAR AND HAVE FUN,
KEEPS YOU MOTIVATED.
TRAIN LIKE A  YOUR SPORT AND TRAIN
LIKE AN ATHLETE.
TENNIS PLAYER TRAIN LIKE A
TENNIS PLAYER.
THIS IS FROM THE NFL COMBINE.
WAY MORE FUN TO TRAIN THAN
TRYING TO LOOK LIKE THE
PROTOTYPICAL WEIGHTLIFTING GUY
WHO IS ALL ABOUT LOOKS AND
AESTHETICS AND NOT NECESSARILY
PERFORMANCE.
WHEN YOU'RE NFL LINEMEN YOU'RE
NOT WORRIED HOW BIG YOUR BICEPS
ARE, YOU'RE PROTECTING YOUR
QUARTERBACK FROM GETTING SACKED
OR OTHER SIDE GETTING THE
QUARTERBACK.
TRAIN LIKE THAT, PRO, IN THAT,
SAME THING, AND I GO INTO HERE,
WEAR THE UNIFORM.
SIMILAR TO WORK, WHEN YOU DRESS
THE PART YOU DEFINITELY PERFORM
BETTER.
EXAMPLE I USE HERE IS MY
STEPFATHER WHO IS BIG TENNIS
PLAYER BACK IN THE '80s BUT HE
STILLtG WEARS HIS REAL SHORT WHITE
SHORTS, LOOKS LIKE -- BUT HE'S
LIKE 50 POUNDS HEAVIER.
I'M LIKE YOU HAVE TO GET NEW
SHORTS.
LOWER PLEASE, WOULD BE GREAT.
THAT BIG THICK TEAR HI CLOTH
HEAD BAND, WEAR THE YUN FORNTION
DRESS THE PART.
IT'S LIKE ANYTHING WHEN YOU
DRESS UP AND YOU FEEL PART OF
THAT TEAM, YOU'RE GOING TO
PERFORM A LOT BETTER THAN JUST
LIKE WEARING SOME OLD RAGGED GYM
CLOTHES THIS IS MATTHEW WITH HIS
SHIRT OFF AND THE COOL GLASSES
AN SHORTS AND THAT'S CHANDLER
FROM FRIENDS.
SO THAT'S THE TWO PEOPLE THERE.
AND THINK OF YOURSELF AS AN
ATHLETE AND YOU'LL PERFORM MUCH
BETTER.
THEN THE LAST THING HERE IS
BUILD THE TEAM.
TRAIN WITH YOUR PARTNER, YOUR
SPOUSE, YOUR KIDS, YOUR FRIENDS,
YOUR NEIGHBORS, -- WORKERS.
GROUP TRAINING WILL PUSH YOU AND
KEEPS YOU MOTIVATED.
EASIER TO GET TO THE GYM WHEN
YOU HAVE FIVE OTHERS WAITING FOR
YOU TO BE THERE RATHER THAN WELL
I'LL GO, IT'S 12:20, 12:30, NOW
IT'S ONE O'CLOCK YOU WON'T GO
BUT IF YOU HAVE FRIENDS THERE AT
12:15 YOU'LL BE THERE.
AND WITH YOUR PARTNER, BILL AS
RELATIONSHIP.
STUDIES SAYING WHEN YOU TRAIN
YOUR PARTNER, YOUR SPOUSE YOU
HAVE A MUCH BETTER RELATIONSHIP.
YOU LESS LIKELY TO ARGUE OVER
WHO DIDN'T DO THE DISHES, YOU
CAN JOKE THROUGH THAT WITH THE
WORK OUT.
YOU PROMOTE A HEALTHY LIFESTYLE
RIGHT NOW TO YOUR KIDS,
CHILDHOOD OBESITY, THE NUMBERS
ARE GOING THROUGH THE ROOF.
THAT STARTS WITH PARENTS.
IF PARENTS ARE UNHEALTHY, CRNT
ARE UNHEALTHY.
FRIENDS YOU STAY IN TOUCH.
INSTEAD OF BE BEER AT THE BAR
LET'S G FOR A RUN, DO SOMETHING
MORE ATHLETIC THAT COMPETITION
GOES IN.
YOU CAN MAKE FUN OF YOUR
FRIENDS, LET'S STEP IT UP A BIT.
AND NEIGHBORS AN COWORKERS BUILD
BETTER COOPERATION.
A LOT OF YOUR NEIGHBORS IF YOU
WANT TO BORROW YOUR'S LAWN MOWER
AND YOU ONLY SEE THEM ONCE A
MONTH HE PROBABLY WON'T LET YOU
BORROW IT BUT IF YOU TRAIN WITH
THEM, LET'S PLAY SOME TENNIS,
BASKETBALL, CAN I BORROW YOUR
LAWN MOWER, PROBE GOING TO DO
IT.
IF YOU HAVE A TOUGH PROJECT
COMING UP IF YOU'RE IN A
CONFERENCE ROOM DEALING WITH
YOUR COWORKERS IT'S THE TENSION
IS GOING TO BE THERE IF YOU'RE
TRYING TO DO DIFFERENT SIZE NOT
A GOOD WORKING ENVIRONMENT BUT
GETTING OUT DOING A RUN WITH
THEM BUILDS THAT UNITY, ANDIZIER
TO GET THE PROJECT DONE,
COOPERATE BETTER.
SO THOSE ARE THE SIX TOOLS,
AGAIN THINK OF YOUR BODY AS THAT
PERFORMANCE VEHICLE, IF YOU
WILL.
AND THEN THERE'S ME, CONTACT
INFORMATION, WE HAVE THREE GYMS
IN D.C., U EMAIL ME, PHONE ME,
THAT'S MY CELL PHONE.
ANY QUESTIONS?
ARE WE TAKING QUESTIONS?
I KIND OF RAN THROUGH THAT SO IF
YOU WANT TO GO BACK TO THE
FRONT.
ANY QUESTIONS?
CROSS FIT IS A STRENGTH AND
CONDITIONING PROGRAM.
SO HOW WE COMPARE, UNLIKE BOOT
CAMP BUT A REGULAR GYM.
GO TO A BOOT CAMP OR SPIN OR
YOGA CLASS, THAT WORK OUT TODAY
HAD NOTHING TO DO WITH THE WORK
OUT THE OTHER DAY AND NOTHING TO
DO WITH THE NEXT DAY.
CROSS FIT IS A PROGRAM.
IF YOU PLAYED A COLLEGE OR HIGH
SCHOOL SPORT OR PROFESSIONAL YOU
WOULD HAVE STRENGTH AND
CONDITIONING COACH WHO SAID
TODAY YOU'RE DOING THESE FIVE
LIFTS, NEXT DAY THESE FIVE
DRILL, NEXT DAY THESE FIVE
STRETCHES SO IT'S A PROGRAM MORE
THAN IT IS A WORKOUT, IF YOU
WILL, AND THE THING WITH CROSS
FIT, IT'S CONSTANTLY VARIED,
FUNCTIONAL TRAINING, PERFORMS
HIGHER TENTIONTY.
THE CROSS FIT IDEA IS YOU CHANGE
YOUR TRAINING AND IT'S
FUNCTIONAL SO THINGS THAT ARE
SQUATS, RUNNING, SWIMMINGK
BIKING, OLYMPIC LIFTING.
YOGA, AT HIGH INTENSITY.
SO INSTEAD OF THINKING ABOUT
KIND OF A CASUAL JOG FOR THREE
HOURS, IT'S MORE SHORT INTENSE
BURSTS FOR 20 MINUTES OR AN
HOUR.
IT'S EVERYWHERE.
IT'S THE FASTEST GROWING FITNESS
MODALITY, IF YOU WILL, IN THE
NATION.
IN THE WORLD, THEY WENT FROM 500
AFFILIATES GYMS IF YOU WILL, IN
2003 TO OVER 2,500 NOW, IT'S
GROWING QUICKLY.
REEBOK IS A SPONSOR OF THE CROSS
FIT GAMES.
IT'S GROWING SO FAST.
AND WHAT'S GREAT IS ATHLETES
THIS IS GRAHAM HOLMBERG DOING
THE FINAL EVENT LAST YEAR.
AND HE WAS CLIMBING OVER A WALL,
CHEST TO GROUND JUMP IN THE AIR
AND SCALE A 15-FOOT ROPE.
ANYONE CAN KIND'-O
THAT IF YOU WILL, TAKE SOME TIME
BUT IT'S FUNCTIONAL MOVEMENTS,
CLIMBING A ROPE IS NOT LIKE YOU
CAN -- IT'S A SPECIAL EQUIPMENT,
IT'S A ROPE, YOU CLIMB IT.
WE DID IT WHEN WE WERE KIDS AND
WE FORGET WHEN WE GET OLDER.
ANYONE ELSE?
(OFF MIC)
>> TWO THINGS, FIND SOMEBODY
ELSE GOING TO THE GYM AND LET
THAT PERSON BE YOUR LEAD.
FIND A FRIEND, COWORKER, WHOEVER
ELSE IS GOING TO GYM AND SAY CAN
I TAG ALONG?
JUST GO IN AND GET COMFORTABLE
SO YOU'RE NOT GOING INTO A GYM
BY YOURSELF YOU DON'T KNOW
ANYBODY THERE, GET A GUEST PASS
FROM YOUR FRIEND, GO IN AND
TRAIN WITH THEM.
SECONDLY, TALK TO A TRAINER OR
PHYSICAL THERAPIST.
IF YOU HAVEN'T DONE SOMETHING IN
A WHILE IT'S LIKE ANYTHING ELSE.
YOU DON'T WANT AN ISSUE WITH A
LEG KNEE OR ANKLE AND REALIZE
THREE MONTHS INTO IT IT MIGHT
STOP YOU FROM TRAINING.
DEFINITELY FIND A PARTNER AND
SEE A PROFESONAL IF YOU WILL.
(OFF MIC)
>> YEAH.
THE BIG RECOMMENDATION THAT I
SAY IS YOU PROBABLY ON THE
CAVEMAN INDICT WHICH IS EATING
LIKE A CAVE MAN.
IT'S EATING WHOLE FOODS.
ESSENTIALLY IT'S EATING CHICKEN
AND BEEF AND LETTUCE AND
ASPARAGUS, EVERYTHING THAT'S
WHOLE.
IF IT COMES FROM A BOX YOU
PROBABLY DON'T WANT TO EAT IT.
IF IT PROMOTES LOW FAT, IF IT
PROMOTES A WORD, THAT SAYS LOW
FAT, WHAT ELSE IS IT DOING TO
ME, HIGH CALORIE SUGAR OR SALT.
THERE'S THESE THINGS LIKE YOU
WANT TO GO BACK TO EATING WHOLE
NATURAL FOODS.
GETTING OUT OF ANYTHING THAT'S
IN A BOX OR PREMADE, THE WHOLE
HEALTHY FOODS ARE THEA
BY ROB WOLF, ROBBWOLF.COM, TWO
BS, PALIO FOR ATHLETES BY LAUREN
CORDANE.
A COUPLE OF GOOD BOOKS REALLY
KIND OF TELL YOU WHAT TO EAT AS
AN ATHLETE AND A LOT OF STUDIES
COME OUT NOW ABOUT HOW THAT KIND
OF DIET OF AGAIN, IT'S WHOLE
FOODS, FISH, MEAT, PROTEIN, LOTS
OF VEGETABLES, FRUITS, NUTS.
HELP IT IS BODY SO MUCH AND HOW
WE HAVE BEEN TOLD EAT GRAIN,
DON'T EAT GRAIN, DEET DAIRY,
DON'T EAT DAIRY, THE MORE
NATURAL THE FOOD THE MORE
2,020,000 YEARS AGO THE BETTER
IT IS FOR YOU.
ANYONE ELSE?
LORENCORDAIN, PALIO FOR
ATHLETES.
ASK A LOT OF QUESTIONS WHEN YOU
GO EAT.
THAT'S ONE THING YOU G OUT THE
EAT AND THE RESTAURANTS AND
CHEFS WANT TO MAKE THE FOOD
TASTE GOOD AND GOOD AN QUICK SO
THEY DON'T CARE ABOUT WHAT OILS
THEY USE OR SALT OR SUGAR.
THEY WANT TO GET IT OUT THE
DOOR.
THEY'RE NOT CONCERNEDN'T YOUR
HEALTH.
YOU HAVE TO BE CONCERNED ABOUT
YOUR HEALTH.
YOU CAN'T EXPECT EVERYONE ELSE
IS OUT THERE WORRYING ABOUT HEY
LET'S MAKE SURE YOU DON'T HAVE
TOO MUCH SUGAR OR TOO MUCH FAT,
OIL, THINGS LIKE THAT SO YOU
HAVE TO ASK THOSE QUESTIONS AND
BE A LITTLE -- TAKE THE
INITIATIVE IF YOU WILL FOR YOUR
HEALTH.
>> I WOULD RECOMMEND KEEPING A
JOURNAL IF YOU CAN, COMPETING ON
YOUR OWN SEEING LIKE OKAY RIGHT
NOW WHAT HURTS, WRITING DOWN
WHAT YOUR BEST MILE WAS, YOUR
OWN THINGS LIKE KEEPING TRACK OF
YOUR OWN PROGRESS IS KEY.
THINK WHEN YOU GO TO COLLEGE,
YOU DON'T JUST GO TO COLLEGE AND
THEN DON'T KEEP TRACK OF THINGS
AND FOUR YEARS THEY GIVE YOU A
PAPER.
THEY KEEP TRACK OF YOUR
PROGRESS.
YOU GOT THIS A IN ENGLISH,
GREAT.
NOW YOU CAN TAKE THE NEXT LEVEL
OF ENGLISH, A C IN CHEMISTRY,
KEEP TRACK OF YOUR PROGRESS TO
SEE WHERE YOU ARE.
THAT'S A HUGE THING.
IF YOU DON'T HAVE A NOTEBOOK,
KEEPING TRACK OF WHAT YOU'RE
DOING YOU NEVER KNOW WHERE YOU
ARE.
LIKE GETTING IN YOUR CAR AND
DRIVING AND YOU WIND UP WHERE
DID I GO?
YOU HAVE A GPS FOR A REASON, IT
TELLS YOU WHERE TO GO AND KEEPS
TRACK ALONG THE WAY.
YOU CAN KIND OF MEANDER THROUGH
BUT AT LEAST YOU HAVE AN END
GOAL.
TRACKING PROGRESS IS HUGE THERE.
WITH A JOURNAL.
IT CAN BE SIMPLE AS HOW MANY
PUSH UPS YOU DID, HOW YOU'RE
FEELING.
TAKING YOUR PULSE EVERY DAY,
STUFF LIKE THAT ARE JUST HUGE
INDICATORS.
WAY TO KEEP TRACK OF YOUR OWN
HEALTH.
IF YOU DON'T HAVE A GOOD DOCTOR,
ASK AROUND.
INTERVIEW A DOCTOR LIKE ANYBODY
ELSE.
YOU CAN GO IN THERE AND ASK
QUESTIONS ABOUT THINGS WE TALK
ABOUT DON'T TALK ABOUT AS MEN
BUT YOU HAVE TO BE COMFORTABLE
WITH YOUR DOCTOR.
WE'RE NOT USED TO IT, IT E NOT
IN OUR GUY CULTURE, IF YOU WILL,
BUT YOU CAN BETTER BELIEVE,
AGAIN LEBRON JAMES DIRK NOWISTE,
DWAYNE WADE ARE SEEING DOCTORS
AT EXIT INTERVIEWS.
GATORADE HAS THE THING BE LIKE
MIKE.
PRETTY SURE MICHAEL JORDAN HAD A
DOCTOR HE SAW ON A REGULAR
BASIS.
MAYBE THEY SHOULD HAVE HAD THAT
AS THE AD AS WELL.
(OFF MIC)
>> THE FACT WHEN YOU HIT 30
WHICH I DID 7 YEARS AGO YOUR
MUSCLE DENSITY STARTS DECREASING
UNLESS YOU START LIFTING HEAVIER
AND WITH MORE INTENSITY.
SO THAT'S NOT UNCOMMON AT ALL.
WHAT YOU DO IS KEEP TRACK OF
YOUR WEIGHT.
IF YOU'RE LIFTING 5 POUNDS
TODAY, AND YOU LIFT THAT THE
REST OF YOUR LIFE YOUR MUSCLES
AREN'T GOING TO GET STRONGER.
IT'S LIKE READING A BOOK, IF YOU
READ A DR. SEUSS BOOK YOU'RE NOT
GOING TO GET SMARTER AND BETTER
AT READING.
YOU HAVE TO LIFT HEAVIER WEIGHTS
AND DIFFERENT ROUTINES.
YOUR BODY ADAPTS TO EVERYTHING
IT GIVES YOU.
ONE THING YOUR BODY IS MEANT TO
DO IS ADAPT TO BE MORE
EFFICIENT.
ONE THING I TELLMY CLIENTS IS
THAT ELEPHANTS WALK ABOUT
30-MILES PER DAY TO FIND WATER.
YET THEY STILL LOOK LIKE
ELEPHANTS.
NOT LIKE 
LOSING WEIGH AND LOOKING LIKE
ZEBRAS, BY DOING THE SAME THING
OVER AN OVER AGAIN YOUR BODY
ADAPTS SO YOU HAVE TO CHANGE IT
UP.
THAT'S WHERE A JOURNAL COMES IN.
SAYING HOW MANY PUSH UPS HAVE
YOU DONE, CAN YOU DO IN A
MINUTE?
IF IT WAS 20, CAN YOU DO MORE
NOW, ARE YOU STILL AT 20 OR
BASICALLY PLATEAU SOMETHING SO
KEEPING THE WORK OUT JURY ROOM
IS HUGE.
MIX IT UP.
VARIETY IS A SPICE OF LIFE,
VARIETY IS THE SPICE OF GETTING
BETTER AT FITNESS AND TRAINING.
KEEP TRACK, RUN TEN MINES IN
FIVE MINUTES OR FOUR MINUTES.
KEEPING TRACK PRETTY FAST.
YOU DO THAT, KEEP TALKING AND
WE'LL HAVE A CONTRACT FOR YOU.
>> THE CORE STRENGTH IS PROBABLY
ONE OF THESE HOT TOPICS EVERYONE
LOVES TO TALK ABOUT.
BACK TO PROFESSIONAL ATHLETES.
LAST WEEK WE SAW NADAL AND
FEDERER AND ONE THING LIKE WHEN
YOU'RE PLAYING TENNIS YOUR FOOT
IS ON THE GROUND AND YOU'RE
HITTING SO WHAT'S IN BETWEEN IS
THE CORE.
BUT YOU'RE NOT FOCUSED ON TMñ
CORE WHEN THEY'RE HITTING IT THE
CORE IS THERE, IT ACTIVATES
AUTOMATICALLY.
SO WE LIFT THROUGH TOO MUCH CORE
TRAINING IN TERMS OF FLEXION, A
LOT OF IT, IS THAT FLEXION
MOTION THE WAY TO DO ENDLESS SIT
UPS, BUT IN SPORTS THERE'S VERY
LITTLE FLEXION IT'S A LOT OF
ROTATION AND STABILITY.
OFFENSIVE LINEMEN FOOTS ON THE
GROUND HAND HERE WHAT'S IN
BETWEEN IS THEIR CORE.
SO MORE CORE STABILITY THAN
FLEXION AND EVEN ROTATION.
SO TAKE AWAY THE SIT UPS AND DO
MORE STATIC, IF YOU WILL, HAVE
A SERIES ON LIKE CORE STABILITY
FOR RUNNERS.
AGAIN, RUNNERS MIGHT DO A TON OF
SIT UPS BUT WHEN THEY'RE RUNNING
WHAT ARE THEY DOING, THAT I EAR
STANING NO ON THEIR BACK SO THE
CORE IS TRAINED TO BE STRONG ON
THEIR BACK AS BEING TRAINED TO
BE STRONG THROUGH A FLEXION BUT
RUNNING THE CORE IS ABOUT BEING
STABLE.
SO MORE STABILITY THAN EXION
AND ROTATION, IF YOU WILL.
WHEN YOU HIT THE TENNIS RAQUET
THE CORE IS BEING STABILIZED YOU
ROTATE THE WHOLE BODY THROUGH.
IT'S TURNING, THIS WHOLE CENTER
HERE, EVERYTHING IS STABLE.
SAME WHEN YOU'RE RUNNING YOU'RE
RUNNING AND MOVING YOU'RE NOT
DOING ONE OF THESE WITH YOUR ABS
SO MORE STABILITY THAN ANYTHING
ELSE.
THE CORE IS MEANT TO BE STRONG
THROUGH STABILITY NOT THROUGH
FLEXION AND ROTATION
NECESSARILY.
IF YOU SEE FITNESS MODELS ON THE
COVER OF A MAGAZINE WITH GREAT
ABS, THEY'RE FITNESS MODELS,
THAT'S THEIR JOB.
IF YOUR JOB WAS TO LOOK AWESOME
IN A BIKINI IN A BATH BATHING
SUIT YOU WOULD.
IF YOU SPENT 8 HOURS DAY, YOU
HAD THREE HOURS OF TRAINING AND
YOU ATE THE LEST BEST OF THE
BE FOOD AND SLEPT 10 HOURS A
DAY, YEAH.
BUT WE ALL HAVE KIDS AND WIVES
AN HUSBANDS AND SOFTBALL AND
EVERYTHING ELSE THAT GETS IN THE
WAY OF TRAINING SIX HOURS A DAY.
>> JNLY A YOGA IS GREAT BUT ALSO
SOME SELF-MANUFACTURE RELEASE,
HAVE YOU SEEN THE FOAM ROLLER,
THE FOAM ROLLER WILL SAVE YOUR
LIFE.
IT IS AMAZING.
PROFESSIONAL ATHLETES GET
MASSAGES ALL THE TIME.
WE CAN'T ALWAYS AFFORD $100
EVERY DAY.
SO PHONE ROLER ESSENTIALLY GIVES
YOUR BODY, SELF, THAT MYOFACIAL
TISSUE AROUND THE MUSCLES AND
RELEASES THE TENSION SO THAT'S
WHAT AN SMR FOAM ROLLER, THEY
SELL IT LIKE CITY SPORTS OR A
RUNNING STORE.
BUT FOAM ROLL YOUR ENTIRE BODY.
YOU CAN FINE THOSE VIDEOS ON YOU
TUBE OR GOOGLE L IT THINGS LIKE
THAT.
THE FOAM ROLLER IS -- YEAH.
ALL MY CLIENTS EVERY DAY AND I
PROBABLY FOAM ROLL SIX TIME AS
DAY.
THAT WILL HELP FLEXIBILITY.
WHAT IS THINK ABOUT RUBBER BAND,
IF YOU HAVE A RUBBER BAND, IF
IT'S LOOSE IT'S FLEXIBLE BUT IF
IT'S TIGHT IT'S NOT FLEXIBLE AT
ALL, YOUR MUSCLES ARE LIKE THAT,
WHEN YOUR MUSCLES ARE REALLY
TIGHT THEY'RE NOT FLEXIBLE.
YOU HAVE TO KEEP THEM PLIABLE.
SO YOUR MUSCLES ARE NOTHING BUT
RUBBER BANDS AND BY KEEPING THEM
SUPPLE AND PLIABLE THEY'RE GOING
FUNCTION BETTER BUT IF THEY'RE
ALWAYS IN THIS TIGHT STANCE
YOU'LL NEVER HAVE GOOD
FLEXIBILITY SO A LOT IS
RELEASING THAT TENSION THAT'S
THERE.
THE EXAMPLE I USE IS WITH YOU
SIT DOWN ALL DAY, SO HERE YOU
ARER SEATED AND YOU GET OUT OF
YOUR CHAIR AND YOU'RE LIKE THIS
BECAUSE YOUR HIP FLEXORS ARE
TIEG AND YOUR LOW BACK IS TIGHT
AND YOUR QUADS ARE TIGHT, YOU
SAY NOW I'M GOING GO RUNNING AND
YOU RUN, NO WONNER EVERYTHING
HURTS, YOU WANT TO GET
EVERYTHING UP AN OPEN, THAT'S
ONE OF THE THINGS THAT GETTING
YOUR RESTORING NORMAL POSTURE,
IF YOU WILL.
ANYONE ELSE?
CHRIS?
(OFF MIC)
>> I WOULD SAY MAINLY HAVE FUN
AT THE GYM.
HAVE FUN WHAT YOU'RE DOING, GET
OUTSIDE IF YOU LIKE BEING
OUTSIDE, STAY INSIDE IF YOU WANT
TO BE INSIDE.
KEEP A WORK OUT FUN.
IF YOUR WORK OUTS AREN'T FUN YOU
WON'T KEEP DOING IT.
THAT'S KEY I THINK TO
EVERYTHING, IF IT BECOMES A
ROUTINE AND MUNDANE, LIKE
ANYTHING ELSE YOU'LL FALL OFF
THE WAGON QUICKLY.
IT'S ABOUT HAVING FUN, FINDING
THAT SUPPORT GROUP IF YOU WILL,
IF IT'S YOUR FRIEND OR COWORKER,
AS YOU KNOW THAT YOU CAN COUNT
ON, THEN YOU'RE RESPONSIBLE FOR
EACH OTHER.
CHRIS YOU DIDN'T SHOW UP, WHAT'S
GOING ON, HOW ARE YOU DOING,
BRINGING THAT PERSON BACK IN.
AND AGAIN, FUN IS A BIG PART OF
FITNESS.
WE TALK ABOUT FUNCTIONAL
TRAINING THE KEY WORD OF
FUNCTIONAL TRAINING IS FUN.
FOR US IF IT'S FLIPPING TIRE,
HITTING A SLEDGE HAMMER ON A
TIRE, THROWING MED BALLS, WE
HAVE KEGS FILLED WITH SAND AND
WATER WE THROW AROUND IT'S FUN
TOYS LIKE THAT, CLIMBING ROPES,
THE VIKING RUN, WHERE YOU GET
RIDICULOUS AND RUN THROUGH MUTD
AND WATER BUT IT BRINGS YOU BACK
TO THE YOUTHFUL AGE OF RUNNING
IN THE WOODS WHEN YOU WERE KIDS.
ONE OF THOSE THINGS TO BRINGING
YOU BACK TO HAVING FUN WITH
FITNESS.
THAT'S A BIG PART.
RE-EVALUATE YOUR GOALS.
YOU PROBABLY HEARD THE TERM
SMART GOALS, SPECIFIC
MEASURABLE, ATTAINABLE,
REALISTIC WITH A TIMETABLE.
THAT'S KEY.
MAKE THE GOALS FOUR, EIGHT WEEKS
OUT SO YOU CAN REACH THEM.
MICHAEL?
(OFF MIC)
>> THERE IS TWO SITES CALLED MAP
MY RIDE AND MAP MY RUN WHERE YOU
CAN SEE -- YOU CAN SEE THE RUN
YOU DID AND WHERE YOU'RE GOING
TO GO AND ELEVATION.
IT'S COOL.
WE DO IT ALL THE TIME, WE DO A
BIKE LOOP OUT FROM D.C. TO
MCARTER BOULEVARD AND YOU CAN
SEE THE ELEVATION YOU'RE GOING
UP AND DOWN POLAR MAKES AN
AWESOME HEART RATE, IT'S $200
BUT YOU PLUG IT INTO YOUR
COMPUTER AND IT TELLS YOU WHERE
YOUR HEART RATE IS THE WHOLE
TIME DURING YOUR WORK OUT.
YOU CAN SEE MY THRESHOLD IS AT
170 BEATS PER MINUTE, I CAN ONLY
STAY THERE TEN SECONDS BEFORE I
DROP BACK DOWN.
YOU CAN SEE WHERE YOUR RECOVERY
IS, IT'S FUN IF YOU WEAR IT ALL
DAY YOU CAN TRACK WHAT YOUR
HEART IS DOING THE WHOLE DAY.
IT'S REAL INTERESTING TO SEE
THAT.
AND USE IT AS TRACK.
THOSE ARE FUN TOOLS.
THESE SHOES THESE ARE THE NIKE
FREE.
THEY HAVE AN iPOD CONNECTOR IN
THIS SHOE TO MY WATCH AND TO MY
HEART RATE AND I CAN ACTUALLY
WHEN I RUN IT CAN CHANGE SONGS
BASED UPON WHAT I'M DOING.
SO IT GIVES YOU LIKE WHA WHEN
YOU NEED EXTRA MOTIVATION IT
WILL KICK ON WHATEVER MOTIVATES
YOU.
IT'S COOLEST THING.
THE WAY TECHNOLOGY IS THESE DAYS
IS REALLY -- THERE'S ANOTHER
THING CALLED NEXERCISE, A NEW
iPHONE APP THAT ESSENTIALLY
REWARDS YOU FOR 15 MINUTES OF
FITNESS.
SO YOU GRB YOUR iPHONE AN RUN,
IT TRACKS YOUR MOVEMENT AND LOOK
AT REWARD YOU WIN 10% OFF AT A
SMOOTHIE PLACE OR 150% OFF
MASSAGE.
BRAND NEW APP, THESE GUYS ARE
LOCAL IN SILVER SPRING,
MARYLAND, IT'S A GOOD GROUP.
YOU CAN GET DISCOUNTS AT MY GYM
THERE.
THOSE ARE COOL TOOLS.
iPHONE AND SO MANY DIFFERENT
THINGS YOU CAN PLAY WITH.
LOTS OF FUN STUFF.
MAKE -- TAKE TIME AND MAKE A
MIX.
IF YOU DON'T HAVE THAT
TECHNOLOGY MAKE A MIX, MAKE IT
SOMETHING YOU LIKE AND GO.
MOTIVATE YOURSELF.
BUT GO BACK TO SPORTS TRAINING
AND FUN TRAINING AND GET BACK TO
THAT.
THINK ABOUT WHAT SPORTS YOU
PLAYED AS A KID AND HAVE FUN
WITH IT.
IT'S FUNNY, DEPENDS ON ONE IS
MORE A PRIVATE TRAINING GYM,
WHOEVER GETS THERE FIRST BUT
WE'RE VERY -- WE LET IT KIND OF
MIX AROUND BUT GENERALLY
NEUTRAL, WE TRY TO STAY AWAY
FROM ANY WORDS THAT MIGHT BE
OFFENSIVE.
WE LIKE PEOPLE IF YOU'RE WEARING
HEADPHONES THAT'S FINE BUT WE
HAVE A CLASSICAL HOUR FROM
9:10 O'CLOCK.
JAZZ IN THE AFTERNOON, MORNINGS
IT'S LIKE 90s OR 80s AND AT
NIGHT IT GETS ALL OVER SHOT.
A LITTLE BIT OF EVERYTHING.
BUT AGAIN THE MUSIC MORE
BACKGROUND IF YOU WILL AT OUR
GYM BECAUSE WE HAVE SO MANY
MEMBERS BUT INDIVIDUALLY YOU CAN
DO WHAT YOU WANT.
YOU HAD A QUESTION AS WELL
>> SO MUCH SO.
A LOT SO IN WOMEN AS WELL
BECAUSE A LOT OF STUDY VERSUS
SHOWN WHEN WOMEN DO WEIGHT
TRAINING THEY ARE LESS LIKELY TO
HAVE OSTEOPOROSIS, STRONGER
BONES, THINGS LIKE THAT, SO
THAT'S VERY IMPORTANT BUT ALSO
KEEPING THAT JOURNAL AN TRACKING
WHAT YOU'RE LIFTING, WHAT YOU'RE
DOING, STRENGTH TRAINING IS ONE
OF THOSE THINGS WHERE YOU HAVE
GOT TO DO BOTH AND THIS IS WHERE
I WOULD SAY CROSS FIT COMES INTO
IT, COMBINING BOTH STRENGTH
TRAINING AND CONDITIONING.
WHEN WE AGE OUR MUSCLES DENSITY
DECREASES, SO IF WE DON'T
MAINTAIN WEIGHTLIFTING AND
STRENGTH TRAINING OUR MUSCLES
GET WEAKER AND WE GET FRAILER AN
FRAILER SO MORE LIKELY TO SUFFER
AN INJURY, WHEN WE HAVE A FALL,
LESS LIKELY TO OR MORE LIKELY TO
HAVE AN INJURY WHEN WE FALL,
THERE'S SO MANY DIFFERENT
STUDIES THAT COME OUT HOW
IMPORTANT TO MAINTAIN THE
STRENGTH TRAINING PROGRAM OUT
THERE.
SO WE'RE GETTING RIGHT DOWN YOUR
WEIGHTS AND WRITE DOWN REPS AND
THAT GOOD STUFF SO YOU CAN TRACK
 DOING.
>> VARIETY.
CHANGE IT UP, WHAT YOU DID.
VARIETY, THINK ABOUT WHEN YOU'RE
ON THAT TREADMILL, ELLIPTICAL
WHATEVER IT IS, TYPICALLY GYMS
WANT YOU TO BE ON A PIECE OF
EQUIPMENT FOR HALF AN HOUR AND
NOT TAKE UP FOUR OR FIVE THINGS
THEY WANT YOU TO BE CONTAINED
BUT WHAT YOU SHOULD BE ALMOST IS
SAYING TREADMILL 5 MINUTES GET
OFF, DO SOME WEIGHS.
ELLIPTICAL FIVE MINUTES GET OFF
DO WEIGHTSER CORE.
MIXING IT UP SO YOU'RE NOT DOING
ONE THING AND BEING COMPLACENT.
THAT'S A VARIETY, AGAIN GOING
BACK TO CHANGING YOUR WORK OUTS,
CONTINUOUSLY WILL HELP A LOT.
BUT ON THE TREADMILL ELLIPTICAL,
MIC IT UPCH especially.
YOU CAN DO A LOT OF CLIENTS WE
TURN THE TREADMILL OFF, WE LEAN
INTO IT AND JUST DRIVE THE BELT
AND USING YOUR LEGS TO DRIVE IT,
LATERALS ON A TREADMILL,
BACKWARD, THINGS LIKE THAT TO
KEEP IT UP, KEEP IT INTERESTING
AND MIC IT UP.
(OFF MIC)
>> BOTH.
AGAIN, YOU MIC IT UP.
TYPICALLY WHEN YOU'RE DOING
HEAVIER STRENGTH TRAINING IT
WILL TAKE MORE OUT OF YOUR BODY.
SO IF YOU'RE DOING HEAVIER SETS
AND WEIGHTS YOU'RE GOING -- YOU
WANT TO DO THAT FIRST AND SAFE
CARDIOVASCULAR LATER BUT IF
YOU'RE DOING SPRINTS AND JUMPS
AND THINGS LIKE THAT, YOU WANT
TO DO THOSE FIRST.
SO DEPENDS ON WHAT THE INTENSITY
FACTOR IS, WHATEVER IS MORE
INTENSE, DO THAT FIRST.
TYPICALLY IN THE LIKE THE
WEDNESDAYLER 531 STRENGTH
TEMPLATE, ESSENTIALLY THAT IS A
WEEK 1 IS MEDIUM, WEEK 2 IS
LARGE, WEEK 3 IS EXTRA LARGE,
FOURTH WEEK IS A DELOADING WEEK
WHERE YOU LET YOUR BODY RECOVER.
AND THE SAME THING HAPPENS WITH
YOUR RUNS, YOU WANT TO THINK
ABOUT I REALLY MILDLY INTENSE
RUN, LITTLE MORE INTENSITY,
LITTLE MORE INTENSITY, SCALE IT
BACK.
GIVE YOUR BODY THAT BREATHER
THACHT'S IMPORTANT TO THINK
ABOUT IS LETTING YOUR BODY
RECOVER.
YOU CAN'T ALWAYS GIVE PUSH AND
PUSH AND PUSH.
YOU HAVE TO HAVE THAT RECOVERY.
SO IN TERMS OF THE WORK OUT
WHATEVER IS MORE INTENSE.
WITH MY RUNNERS, WE'LL DO SPRINT
TRAINING, WE'LL D THAT FIRST
THING, THAT TAKE IT IS MOST OUT
OF THEM, AND THEN WE'LL DO SOME
LIGHTER WEIGHTS BUT ON OUR
WEIGHT DAY WE'RE DOING HEAVY
SQUATS AN DEAD LIFTS FIRST THEN
DOING LIGHTER STUFF LATER MORE
CONDITIONING TYPE RUNS.
SO THERE'S THE WHOLE METABOLIC
THING IN TERMS OF STORED ENERGY
AND WHEN YOU BURN FAT AND WHEN
YOU USE MORE STORE THE ENERGY IN
YOUR MUSCLES, THAT'S A WHOLE
LIKE A WHOLE KNOTTER THING ABOUT
WHAT YOUR GOAL IS.
WHEN YOU'RE -- THE IDEA IS TO BE
MORE EFFICIENT.
SO THE FITTER YOU GET, THE
HARDER IT WILL BE FOR YOU TO
BURN MORE ENERGY.
THE IDEA IS YOU WANT TO BURN
FEWER CALORIES WHEN YOU BURN,
NOT MORE, MORE.
IF LANCE ARMSTRONG WAS GOING TO
BIKE UP A MOUNTAIN AN BURN --
WAS NOT VERY EFFICIENT HE
WOULDN'T HAVE WON ALL THE TOUR
DE FRANCE, PROBE OTHER THINGS
AND ANOTHER DISCUSSION WHY HE
WON IT BUT THE IDEA IS YOU
BECOMING MORE EFFICIENT THROUGH
YOUR WORK OUTS.
YOUR ENERGY LEVELS, IF YOU WILL,
WILL CHANGE THE MORE EFFICIENT
AND THE MORE FIT YOU GET.
THAT'S KIND OF A VAGUE ANSWER IF
YOU WILL ON THAT.
(OFF MIC)
>> EXACTLY.
>> THAT'S RIGHT.
IN THE WORK OUT YOU WANT TO MIX
THINGS UP SO IF YOU KEEP DOING
THE SAME THING OVER AN OVER
AGAIN, THE ELEPHANT EXAMPLE, IF
ELEPHANTS WALK 30-MILES A DAY,
THEY STILL LOOK LIKE ELEPHANTS
SO CHANGING IT UP SUBSTANTIALLY
WOULD HELP.
WHATEVER RUNNING YOU DO, IF
YOU'RE DOING WHAT KIND OF
RUNNING ARE YOU DOING OR WORK
OUT?
(OFF MIC)
>> SO ARE THE EXERCISES
CONSTANTLY CHANGE SOMETHING YOU
HAVE A LOG OF ALL THOSE?
OKAY.
SO THINKING ABOUT CHANGING MORE,
WHETHER WEIGHS OT SHORTER WORK
OUTS, RECOVERY, GETTING MORE
REST.
IF YOU'RE NOT GETTING ENOUGH
SLEEP THAT CAN CHANGE HOW MANY
CALORIES YOU'RE BURNING, THOSE
TYPE OF THINGS.
EXACTLY.
YES.
SO LIKE NEFERG ELSE, YOU GET
MORE EFFICIENT AT EXERCISES.
CALORIE INTAKE AS WELL.
CHANGE YOUR FOOD.
IF YOU CHANGE YOUR FOOD AND
EXERCISE AS WELL YOU DONE KNOW
WHICH IT WAS SO KEEP YOUR FOOD,
WHATEVER THAT WAS AND JUST
CHANGE ONE VARIABLE AND SEE HOW
THAT -- HOW TO CHANGE YOUR BODY
IF YOU WILL.
ALSO IN DC THE HEAT.
IF IT'S TODAY YOU CAN WORK OUT
WHENEVER YOU WANT BUT LAST WEEK
IF IT'S REALLY HOT WORK OUT
FIRST THING IN THE MORNING, GET
IT DONE.
MOST OF MY CLIENTS I SAY FIRST
THING IN THE MORNING YOU'RE DONE
DON'T HAVE TO WORRY ABOUT IT,
YOUR METABOLISM IS HIGHER,
YOU'RE MORE ALERT.
GROW DO IT LATER USUALLY WINNER
TIME WHEN U'S WARMER IN THE
AFTERNOON IS WHEN YOU WANT TO DO
ANYTHING OUTSIDE BUT IN TERMS OF
WHAT YOUR BODY IS READY FOR, IF
YOU THINK ABOUT IN THE MORNING
YOUR BODY IS FRESH, READY TO GO,
GREAT.
IN THE AFTERNOON END OF THE WORK
YOU HAVE BEEN LIKE THIS ALL DAY
SO YOU GET OUT AND GO TO THE GYM
AND LIKE HOW COME EVERYTHING
HURTS?
BECAUSE YOU HAVE BEEN SITTING IN
A CERTAIN POSITION ALL DAY.
SO YOU NEED A LITTLE MORE
DYNAMIC WARM UP IF YOU WILL AT
THE END OF THE DAY AND EARLY ON
YOU NEED THINGS TO GET YOUR BODY
ALERT SO WITH THE CLIENTS WE DO
IN THE MORNING IT'S BALANCE
TRAINING CATCHING BALLS, GETTING
THEIR MIND WORKING, SO THEN THEY
CAN DO A BETTER WORK OUT.
IF IT'S SOMETHING IN THE EVENING
IT'S ABOUT OPENING THEM UP MORE.
WANT TO DO MORE OPENING UP THEIR
BODY AND GOING INTO A -- USUALLY
PRETTY GOOD.
BUT GENERALLY PEEKING I WOULD
SAY FIRST THING IN THE MORNING
IF UK.
EARLY MORNING MEETINGS OUR BOSS
SAYS CAN YOU COME IN AT 7:30?
YOU'RE NOT GOING TO GET UP AT 4
AND GO TO THE JIP.
SOMETIMES LIFE DOES DICTATE WHEN
YOU CAN WORK OUT.
>> THE FAT BURNING ZONE, ONE OF
THOSE THINGS YOU GOT TO GET IN
THE FAT BURNING ZONE, IT'S ONE
OF THESE THINGS WHERE IF HERE IS
THE THING.
RIGHT NOW YOU ARE BURNING MORE
FAT PERCENTAGE WISE THAN YOU
WILL ANY OTHER TIME DURING THE
DAY.
SEATED.
AT THIS POINT OF REST YOU'RE
BURNING YOUR CALORIES ARE ABOUT
60 PERCENT CALORIES ARE COMING
FROM FAT.
THING IS YOU'RE ONLY GOING TO
BURN 100-CALORIES SITTING DOWN.
SO YOU BURN 60-CALORIES HERE.
WHEN YOU GO AN WORK OUT YOU'RE
ONLY GOING TO BURN ABOUT 50%
MAYBE 45% OF THOSE CALORIES FROM
FAT.
BUT NET HOUR YOU'RE GOING TO
BURN 500-CALORIES SO OVERALL
YOU'RE BURNING MORE FAT.
IF THAT MAKES SENSE.
HIGH TEAR HEART RATE T LESS
PERCENTAGE OF WHERE YOUR
CALORIES ARE COMING FROM FAT.
THE LOWER YOUR HEART RATE HIGHER
THE PERCENTAGE.
AGAIN, IT'S A TOTAL CALORIC
EXPENDITURE, DOES THAT MAKE
SENSE TO EVERYONE?
WHEN YOUR BODY IS AT REST YOU'RE
DOING NOTHING, 60% OF CALORIES
ARE COMING FROM FAT.
ONCE YOU START MOVING YOUR BODY
SWITCHES OVER AND TAKES MORE
FROM GLUCOSE STORES.
SO BUT AGAIN, IT'S A TOTAL
CALORIC EXPENSE.
(OFF MIC)
>> EXACTLY.
THE WHOLE IDEA THERE IS YES,
YOU'RE BURNING YOU'RE IN YOUR
FAT BURNING ZONE BUT IT'S A
PERCENTAGE.
IF YOU TRAIN AT HIGHER INTENSITY
AND REALLY PUSH HARD YOUR TOTAL
CALORIC EXPENSE WILL BE HIGHER
AND YOU GET DONE FASTER SO IF
YOU THINK ABOUT YOU'RE GOING TO
JOG AND YOU STAY IN A LOW FAT
BURNING ZONE FOR 30 MINUTES, YES
YOU'RE BURNING A HIGHER
PERCENTAGE OF FAT, BUT THE SAME
WORK OUT CONDENSED TO FIVE
MINUTES YOU'LL BURN SO MANY MORE
CALORIES.
IF YOU CAN DO IN 30 MINUTES ONE
MILE TAKE A CERTAIN AMOUNT OF
CALORIES OR DO THAT SAME MILE IN
5 MINUTES IT TAKES MANY MORE
CALORIES TO DO THAT BECAUSE IT'S
MORE ENERGY, MORE WORK SO YOU'LL
BURN MORE CALORIES.
IT'S MORE CALORIES THAN
PERCENTAGE OF FAT.
SO ALMOST TAKE AWAY THE WHOLE
IDEA OF THE FAT BURNING ZONE,
THINK ABOUT THE INTENSITY LEVEL
YOU'RE GIVING IT.
IT'S A LITTLE BIT THE IDEA THAT
THE HIGHER YOU'RE TRAINING THE
MORE INTENSE YOU ARE, THE MORE
TOTAL CALORIES YOU'RE GOING TO
BURN WHICH IS ALSO WHAT YOU WANT
TO FOCUS ON IN TERMS OF IF YOU
WANT TO LOOSE WEIGHT, YOU WANT
TO GET FIT.
OVER TIME THAT WILL INCREASE
YOUR METABOLISM, WHICH HIGHER
METABOLISM MEANS YOU BURN MORE
FAT AT THIS POSITION.
SEATED.
ANY MORE QUESTIONS?
(OFF MIC)
>> LAST COUPLE OF THING THERE
IS, ARE YOU RELYING ON THE
MACHINE TO TELL YOU HOW MANY
CALORIES YOU BURNED?
OKAY.
WHEN YOU'RE RUNNING FOR 45
YOU'RE GOING BURN MORE CALORIES
IN ELLIPTICAL 45 AT THE SAME
INTENSITY BECAUSE THE LANDING,
EVERY TIME YOU LAND GOES INTO
YOUR LEGS, LEGS ABSORB THAT
IMPACT, THAT'S MUSCLE, THAT'S
CALORIES.
WHAT IF YOU COULD DO THE SAME
WORK OUT IN 20 MUTES, RIGHT?
AND HAVE 25 MINUTES OF YOUR LIFE
BACK, WOULDN'T THAT BE BETTER?
TAKE THE INTENSITY LEVEL UP AND
LOOK ATWELL, IF I CAN PUSH
HARDER AND FASTER IN 20 MINUTES
THEN LEAVE THE GYM AND HAVE 25
MINUTE EXTRA TIME WITH MY WIFE,
MY KIDS, MY FRIEND, MY FAMILY,
THAT'S A BETTER USE OF TIME.
THAT'S THE KEY THING THERE, I
SAY 20 MINUTES, IT'S BETTER TO
HAVE 20 MINUTES OF INTENSE
TRAINING TN AN HOUR OF
MODERATE TRAINING.
YOU GET MORE OF YOUR LIFE BACK.
AND I OWN THREE GYMS, I DON'T
WANT TO BE IN A GYM ALL DAY.
I WANT TO GET OUTSIDE, I WANT TO
SEE MY GIRLFRIEND, I WANT TO SEE
MY FRIENDS, MY FAMILY, SO IT'S
GETTING IN, GETTING OUT.
THIS IS WHERE I THINK ABOUT THE
WHOLE IDEA OF 60 MINUTES OF
TRAINING, IT'S GREAT FOR ME
PEOPLE AND SOME WHO HAVE AN
INJURY OR TRYING TO REACH
SPECIFIC GOALS IT'S PERFECT BUT
FOR REGULAR ROUTINE MAINTENANCE,
THAT 20 MINUTES, 40 MINUTE, GET
IN, GET OUT, GET DONE, IN 40
MINUTES YOU CAN STRETCH, WARM
UP, HAVE A 20 MINUTE VERY
INTENSE WORK OUT AND LEAVE AND
HAVE WAY MORE OF YOUR LIFE BACK.
THE MOST RECENT COMPETITIVE
MAGAZINE, THERE'S A GUY WHO
TALKS ABOUT TRAINING FOR
ENDURANCE ATHLETES.
A LOT OF ENDURANCE ATHLETES
THINK YOU HAVE TO RUN 100-MILES
A MONTH, 200-MILE AS MONTH WHERE
THE IDEA IS THAT THE HIGHER
LEVELS OF INTENSITY TRAINING YOU
CAN GET THE SAME AMOUNT OF
PERFORMANCE IN YOUR DISTANCE
RUNNING BY ONLY TRAINING 20 TO
40 MINUTES A DAY.
NOT DOING HOURS AND HOURS AND
HOURS OF RUNNING.
I MEAN THERE'S A MARINE CORPS
MARATHON COMING UP IN OCTOBER
AND ALL THESE TEAM AND TRAININGS
ARE TAKING PEOPLE OUT FOR THREE
HOUR LONG RUNS, FOUR HOUR LOUNGE
RUNS, THAT'S ON A SATURDAY ON A
BEAUTIFUL DAY I DON'T WANT TO --
I WOULDN'T WANT TO RUN FOR FOUR
HOURS, UNLESS IT'S GORGEOUS AND
YOU ENJOY IT AND I GET IT BUT AS
PART OF TRAINING, HAY CAN I GET
OUT IN 20, 30 MINUTES AND BE
DONE?
OKAY.
HAVE MY WHOLE WEEKEND BACK?
MUCH BETTER.
SO BACK TO YOUR E LIPCAL, TAKE
THAT ELLIPTICAL, GO FIVE MINUTES
HARD, GET OFF, PUSH UP, SIT UPS,
SQUATS, ELLIPTICAL BACK ON, PULL
UPS, JUMPS, LUNGS.
GET BACK ON FIVE MINUTES, DO
THAT OVER AN OVER YOU'RE GOING
TO BURN MORE CALORIES AND GET
OUT OF THE GYM FASTER.
AGAIN THAT'S WHERE A
PROFESSIONAL A TRAINER WILL HELP
YOU OUT AND GET YOU ON THE RIGHT
PATH.
I THINK IT'S AWESOME.
P 90X IS GREAT.
IT'S A PROGRAM SO THEY'RE
PUTTING PEOPLE ON A 90 DAY
PROGRAM WHICH IS GREAT.
P 90X IS FANTASTIC.
I THINK IT'S DOING WONDERS
PEOPLE ARE GETTING IN SHAPE,
IT'S FUNCTIONAL TRAINING.
THEY'RE DOING SIT UPS, AND DOING
PUSH UPS AND DOING PULL UPS.
SPRINTS AN JUMPS AN STRETCHES OF
YOGA, IT'S A GOOD PROGRAM.
THAT'S FUN TO DO.
YOU SEE PEOPLE AND THEY'RE
GETTING GOOD RESULTS BUT AGAIN
THEY'RE KEEPING THE TRAINING
SHORT AND SWEET.
OKAY.
THE INTENSITY THOUGH IS SHORT.
I'M SURE THERE'S A WHOLE WARM UP
WITH IT.
YEAH.
IT'S A PROGRAM SO IT'S MUCH
BETTER THAN JUST GOING AND DOING
THE SAME STUFF ALL THE TIME.
ANYONE ELSE?
ALL RIGHT.
THANK YOU VERY MUCH.
APPRECIATE IT.
[APPLAUSE]
>> EVERYONE, I WANT TO THANK YOU
FOR ATENNING TODAY'S LECTURE, IF
YOU CAN PLEASE FILL OUT YOUR
SURVEY CARDS FOR ME, YOU CAN
LEAVE THEM IN THE BACK AND WE'LL
COLLECT THEM UP FOR YOU.
ONE QUICK ANNOUNCEMENT ON
JUNE 16th WE'LL BE RETURNING
BACK TO THE 1 SOUTHEAST PATIO
AREA FOR A FREE ZUMBA CLASS AT
ONE O'CLOCK ON JUNE 16th.
ONCE AGAIN, I WANT TO THANK YOU
ALL AND HAVE A GOOD DAY.