A New Mom And A New Fitness Program

Congrats Lorna!

I’d like to send out a congratulations to Lorna (and Sonny!) on the birth of their first beautiful daughter: Illiana Kaleilani Velez 7.1lb 20″ born August 26, 2008.

Sonny and Lorna are such great people. I know they are going to make absolutely wonderful parents. I’m also confident that Illiana will be an active child with good eating habits. Lorna will become her child’s coach for many things. Every parent becomes a coach for their child. Lorna is very serious about taking care of herself. Don’t get me wrong, she definitely knows how to have a good time. She also understands the need for balance in life.

Illiana won’t be doing any squats for many, many years. However, I’m sure she will be coached towards learning to love movement, and exercise. An active lifestyle, and a balanced diet with whole nutritious foods is so important for our children. Sure, there will be the occasional pizza, or fast food stop, but most of the time it should be good wholesome foods served in reasonable portion sizes.

Where do you think our children learn their eating habits from?

In our training sessions, Lorna puts nothing less than 110% into every workout. She never missed a day in her food journal during her transformation, and she always listed everything she ate/drank down to the teaspoon.

You can see the result of Lorna’s effort + my personal training program in her Before & After picture located in My Clients section. If I remember correctly, it took about 10-12 weeks from the Before picture to the After. It might have been even less.

Lorna’s excited to start working out again, and maybe this time, I’ll see if she’d be willing to do a journal, or a video blog about her postpartum fitness training program. Please email me if you’d be interested in seeing something like that.

Upcoming Fitness Bootcamp

This is a great opportunity to have a lot of fun getting in shape, and to get guidance from yours truly– live, and in-person.

I’ll be starting a 4 week Fitness Bootcamp on September 15. Would you like to increase your level of fitness, lose body fat & inches, get stronger, and gain confidence in a group setting under the supervision of a Certified Personal Trainer with a proven track record of great results?

Then sign up for my bootcamp!

We will do strength training for the entire body, fun fitness drills, and cardiovascular exercise. Class will start at 12 pm on Monday, Wednesday, and Friday in the Aerobic room at Punahou Fitness & Spa. Each class will last for 1 hour.

Cost will be $180 for the 4 week bootcamp. That equals $15 bucks per fitness bootcamp session.

If you sign up with a friend, you both get $25 off for a total of $155.

Space is going to be limited. Get in touch with me and reserve your spot!

You can call me for more information at (808)398-4931, or email me at chris@myfitnesswithchris.com.

Stay strong,

Chris

3 Recession Proof Workout Moves

Every time I’ve logged onto my etrade account in the last 3 months, I cringe at the thought of how much red I’m about to see. It can be a little depressing to look at, but I made a 6 month (and further) plan, and I’m gonna stick to it. The plan didn’t involve bailing because things aren’t going as well as expected. I know the market won’t stay like this forever. Whatever happens, I don’t suggest you take any stock advice from me. However, fitness is my bag, and fortunately for us–that’s what you’re gonna read about in my blog.

I’ve changed many, many bodies. Lots of people constantly ask me questions about how I get people such dramatic results in such a short amount of time. Well, the answer is simple. I don’t waste any of my clients time by having them do things that aren’t effective. I lay out the most efficient, effective plan to reach my clients goals, and we carry it out. Plain and simple.

For fat loss programs, we focus heavily on multi-joint compound movements that require the use of multiple muscle groups to execute correctly. These type of movements are also commonly found in programs designed to enhance function, in other words, the person that’s trying to stay in shape, decrease their risk of injury, be healthier, and perform their daily activities with greater ease.

You will probably never see us doing exercises like these in any program designed by me unless the client’s goal is specific muscle hypertrophy (growth):

Exercise Description:
Bent Over Dumbbell Tricep Kickback
Classification:
Triceps (free weights)
Instructions:
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip (palms facing each other). Bend elbow at 90° and raise upper arm so that it is higher than the level of your back (as shown)
3) Keeping elbows close to body and raised, extend forearm back.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Stabilize shoulder throughout movement by squeezing shoulder blades together slightly.

Exercise Description:
Concentration Curl
Classification:
Biceps (free weights)
Instructions:
1. Start position: Grasp dumbbell underhand grip (palm facing forward) allow arm to hang down at side. Elbow should be on inside of knee.
2. Flex at the elbow and dumbbell handle up to approximately shoulder level. Keep elbow touching leg throughout movement.
3. Return to start position.

I’ve spent the last 7 years of my life, perfecting the art of exercise progression. Today, I use a very simple formula for choosing exercises for my clients.

I ask myself (the fitness professional) these simple questions.

1. For who? and
2. For what?

To expand a tiny bit; Who is the person doing the exercise? What is their life like? What types of daily and/or extra curricular activities is this person involved in? Which exercises will best prepare my client to safely carry out those activities? This means a barbell snatch isn’t the best choice to include in Grandma’s Functional Stability Program, and a unilateral isolation exercise like a concentration curl has no place in any program except perhaps a bodybuilder.

The exercises below are the foundation upon which many of my programs are built. Almost, if not every single one of my clients has done these exercises with me, or some variation of them at some point in their program. They are in almost every single fat loss program I’ve ever taken a client through. But they aren’t just for fat loss. One would hope that every person out there could push their bodyweight off the floor, and pick something up off the ground without injuring themselves. The sad thing is, many of us can’t.

If you are severely deconditioned, these exercises may need to be progressed to. A good trainer will be able to tell you.

No matter what the economy is like, these workout moves are recession proof, guaranteed.

Stay Strong,

Chris

P.S. The first notice already went out to members of my mailing list that my fitness bootcamp will start very soon. The cost will work out to somewhere between $15-$20 per class. Each class will last an hour. Camp will take place in the aerobic room at Punahou Fitness & Spa at 12pm on Monday, Wednesday, and Friday. First class will be on September 15. Space will be very limited to ensure quality. You do not have to be a member to attend this bootcamp. If you want to be part of this exciting, high energy, fat blasting, group fitness experience–call me right away at (808)398-4931 to reserve your spot. It’s going to be great! And yes, there is lots of parking available.

Exercise Description:
Barbell Deadlift
Classification:
Full Body (free weights)
Instructions:
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.

Exercise Description:
Full Squat (barbell)
Classification:
Quads (free weights)
Instructions:
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Exercise Description:
Standard Pushup
Classification:
Chest (bodyweight)
Instructions:
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Why The **Bleep** Do We Need To Exercise Anyway?

I remember seeing an episode of a cartoon called The Jetsons in the mid to late 80’s where Judy Jetson was getting ready for school. Judy pushed a button and ***SHAZAM*** the clothes on her body were different. When she didn’t like an outfit, she just kept pushing the button until she found one to her liking. She didn’t have to move her body at all. She just pushed a button and her clothes were instantly different.

Technology might not be quite that advanced yet, but it gets more advanced with each passing day.

Technology is meant to make our everyday lives more efficient. It makes our lives “easier”. Remote controls let us push buttons to change the channel or adjust the volume instead of having to get up and walk to the TV. In fact, we didn’t always have TV’s as a means of entertainment. We use our cellular phones to call people from our cars that we drive to work. Escalators and elevators take us up and down floors. Microwaves heat our food in a matter of seconds with the push of a button. We wash clothes in a washing machine and throw them in the dryer.

Compare these things to the way our ancestors did things in the 1800’s. Look a little farther back. Can you imagine having to hunt for food before you could even think about eating it?

Are you getting the idea yet?

From a physical standpoint, we’ve got it pretty easy in the modern world.

Life in the 1800’s required a lot more physical effort. There were no microwaves. There were no washing machines, dryers, or phones.

In this day and age, you don’t even have to pick up your telephone to order pizza. You can sit on your couch in front of your TV, push buttons on the remote, and have a pizza at your door in about an hour.

What do you think our ancestors would think about food showing up with such little effort? They’d probably think that’s about as crazy as we think it would be to push a button in order to change clothes.

So, why the **bleep** do we need to exercise anyway?

If you don’t use it, you lose it.

We’re challenging our muscles less, and feeding our mouths more. We’re using less energy, and we’re consuming more of it. Our Physical Education programs are a joke. Our children are stuck on myspace, and playing Halo 3 instead of riding bicycles, and playing outside. Beer is cheaper than milk. Deceptive marketing tactics and lack of public awareness have people thinking that the Vitamin Water you see in stores is actually healthy. Do you really think the inactive person consuming this so called “healthy” drink needs the 50+ grams of sugar that comes with the vitamins?

It’s no surprise that our country is fatter than ever.

Our everyday lives have become increasingly convenient. Our super sized portion sizes have created super sized waistlines. All the nonsense we see in advertising plays on the emotions of people looking for a quick fix, but never delivers. Obesity has become an epidemic.

What can we do?

We need to be smarter about the choices we make. We must take it upon ourselves to be more active, and make exercise a part of our everyday lives. We must challenge our muscles beyond what our normal daily activities require. We must educate ourselves about exercise, proper eating habits, and nutrition. We must do these things for ourselves, and we must do them for our children.

The Centers for Disease Control and Prevention recommends cardiovascular exercise for a minimum of 30 minutes of moderate-intensity physical activity per day (such as brisk walking) most days of the week or a minimum of 20 minutes of vigorous-intensity physical activity (such as jogging or running) 3 days a week, and weight bearing exercise/resistance training for at least 2 days per week.

These are generic recommendations that represent the minimum amount of exercise that every American citizen should be doing to prevent disease, live a better life, and avoid being a statistic on the side of the chart that you don’t want to be on. Are you getting at least that much?

Just as technology has advanced, our understanding of the way the human body works, and functions has advanced as well. Modern exercise has made gigantic leaps and bounds. When I was 230 lbs, I would have never believed what the human body can do and how it can change with an efficient exercise program plus proper nutrition.

It is truly amazing. I think even The Jetsons would be impressed.

Together Everyone Achieves More

I started an extension of my blog on the Honolulu Advertiser. I don’t know where it’ll show up on their site or if it’ll show up at all but, I’m here to help people and the only way for me to accomplish that is to get more people to hear what I have to say.

If you know someone that could use some help, tell them about my blog, and bring them into a positive circle of influence. It could seriously change their life!

Anyway, here’s my first post to the Advertiser.

K1, Taking Initiative, and a Free Workout

Aloha Readers,

This past weekend, K1 held an event here in Hawaii at the Stan Sheriff Center. Billy Hall was scheduled to compete on the card as a Heavyweight vs Gohkan Saki; the eventual tournament winner. Unfortunately, Billy injured his foot about a week and a half before the fight in a sparring session at his martial arts gym, HMC, and was therefore unable to compete.

The walk into the Stan Sheriff Center was nostalgic for me. I had not been anywhere near the Athletic Department at UH since I was a student in those very classrooms. I used to sit outside on those concrete steps waiting for Dr. Hetzler to arrive for Exercise Physiology, and Nutrition for Exercise and Sports.

We had put a good deal of time into Billy’s strength and conditioning for this fight. We did lots of work on the speed ladder, numerous kettlebell exercises, and plyometrics, among other things. It was incredible fun. Well, it was for me anyway.

Seriously though, I think Billy had a good time training for this one too. It would have been great to see the payoff inside the Stan Sheriff Center that night. Billy would have put on an exciting show.

Today I trained Adam Hall, Billy’s 19 year old son. Adam moved to Oahu from San Jose a few months ago. He’s been going to classes at HMC regularly and has since decided that he wants to take a shot at competition.

There was no scheduled appointment. Adam showed up at my gym by surprise at 8:00-8:30pm; the end of my work day today and just asked me to train him right then and there.

Now that’s really something!

I normally have to bribe (in my industry, we call it an “ethical bribe”) people in for a free consultation, even if it’s only for the chance to inspire a fellow human being to do something good for themselves. Adam took initiative and showed up asking for my help; there was no way I was going to refuse him.

Adam has tremendous potential as an athlete. He oozes of raw strength, power, and natural athleticism. He picked up everything I showed him in seconds. The kid is a sponge!

His workout below took about an hour to complete.

You’ll probably know right away if this workout is too advanced for you. If you’re not doing anything, then take the initiative and start some bodyweight exercises at home. Try 2-3 sets of push ups, bodyweight squats, bodyweight lunges for 12-15 reps a set.

I’m willing to help if you’re willing to try.

Post a comment or send me an email. Let me know what else you’d like to see.

Be Your Best,

Chris

Image	Exercise	Set	Reps
	Barbell Deadlift 1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. 2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees. 3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar. 4. Return to starting position.	1 2 3 4	10 10 8 6
	Explosive Pushup 1. Start by getting into a push-up position. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions.	1 2 3	8 8 6
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3	10 12 15
	Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.	1 2 3	4 6 8
	Power Clean Circular Benefits : * Neuro-motor development * Aerobic training effect with high caloric expenditure * Power, functional strength, speed, coordination, timing, focus and injury prevention mechanisms Preparation : * Begin from a lowered squat position with one hand on the KB in between the legs. * Pull the KB back toward the ipsilateral thigh by rocking the bodyweight into the heels and brace wrist against inner thigh. Movement : * Powerfully extend lower body to accelerate KB bottom up and away. * As the KB reaches chest height, catch the KB in the rack position. * KB descends along same pathway by extending arm and absorbing with the squatting action.	1 2 3	10 8 6
	One Arm Kettlebell Jerk Stand with feet shoulder width apart and knees slightly bent. Start position: Position kettleball to ear level with an overhand grip (palms facing forward). Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead	1 2 3	8 6 4
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer’s comments: We did a modified squat jump with a 12 lb body bar on Adam’s back and a bench as a guide under the butt.	1 2 3	10 10 10

Exercise

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