Foam Roller

The Foam Roller 

Fad or Functional?

The foam roller has been around for awhile now but is becoming more popular among fitness professionals and at gyms.

Many times though the foam roller is used for exercise itself or they just sit in a corner.

I know that I have had my doubts with the foam roller but over the last few years those doubts are completely gone!

The benefit of using the foam roller are

1.  Getting rid of “tight” muscles

2.  Reducing muscle soreness

3.  Helps recovery from exercise

4.  Helps performance in workouts

5.  Decreases the likelihood of injury

The disadvantages if you can call them that

1.  You have to pay for one but it is well worth it

2.  It takes a little of your time but it is well worth it

http://www.sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm for further reading.

Personally we recommend the grid because it does not indent or lose it structure and it works awesome.

The Toe Shoe

The Toe Shoe

Fad Or Functional?

Today lets take a look at the toe shoes that are popping up all over the place.

Is this just another fitness fad or is this a functional, helpful pair of shoes?

I have seen fitness professionals and others wearing these shoes for awhile and thought it was a fad at first.

Overtime though I had been reading and hearing the benefits of this shoe.

A few weeks back I heard a presentation and I knew I wanted or maybe even needed a pair.

 

 

 

 

 

 

What has the experience been?

1.  My feet feel great when wearing them.

2.  My toes are spreading apart.

3.  I can feel my feet getting stronger.

4.  They are light and seem durable thus far.

What are the negatives?

1.  They must be kept clean because socks are not worn.

2.  They can be hard at first to get on to your toes.

3.  They are not super inexpensive but are worth the price.

4.  They have made my feet itch.

5.  They look funny but for me it is function not looks!

Below are two longer articles on toe shoes. Please check with your doctor before getting the toe shoes for yourself!

http://birthdayshoes.com/why-toe-shoes

http://www.buzzle.com/articles/toe-shoes.html

Functional Rating

 

 

 

 

 

Please post your comments below!

Fat Loss Problems

Why Fat Loss Becomes Impossible and How To Change?

There are so many reason for not being able to lose fat but I have found some common themes

1.  Starvation dieting or dieting in general.

I am not saying that a person should not eat healthy and then at a SLIGHT caloric restricion.  A person should do this but food is to build lean muscle, to become stronger and to have more energy.

2.  Lack of Trust or Faith

If a person does not believe they succeed, they will be correct.  The truth is a person must believe they will reach every goal including fitness.

3.  Justification of exercise

There have been times where I have done this.  I say I can eat whatever I want because I exercise.  The good news is I only do this occassionally.  I do believe that exercise is just as important for long term fat loss but people must make lifestyle changes.

4.  Patience is a virtue

I am impatient but when it comes to becoming lean and tone it takes time.  It could take years depending on your goals.  Sorry but it is the truth!  It could also take a few months it totally depends on so many variables.

5.  Program movers

I think a person should stick to a resistance based program long term.  I believe in simplicity with fitness and fat loss.  Get stronger, more conditioned, more functional and eat supportively.  When it comes to exercise less can be more IF DONE PROPERLY.

6.  Work ethic

Sticking with high reps low weight or staying at the same speed on the treadmill is not a good idea to become toned

7.  Long duration moderate cardio

You might lose weight but it is not worth the muscle loss and metabolism diminishing returns.  For me it is always about high intensity interval training.

8.  Comparing to others

I have learned something about competition over my years as an athlete and as an adult.  You only compete against your best self!

9.  Never give up

We can see this health clubs across America.  The two weeks and done syndrome.

10.  No accountability

This one is often overlooked.  If you have support and accountability results really do sky rocket.

Basically do the oppossite of these 10 and you will see amazing results!

 

Your Express Fitness Coach,

Jeremy Belter

PS Bonus 10.5 is that recovery is over looked such as a foam rolling, band stretching, sleep, nutrition, water and so on!

10 Things To Learn From Grandmas

 10 Things I learned about life and fitness from my Grandma!!!


1.  Be your best.

My grandma always said or implied do your absolute best and then nobody can judge you.  The challenge is to decide for your self are you really doing your best.  If you can honestly answer yes to that you are going to win in life!

2.  Work hard and never give up.

Work Hard and keep on moving forward.  When I was young my grandpa died in a tragic tractor accident and it was one of the saddest times for my family and myself.  My grandma continued to work the farm, work hard, and give to others.

 

3.  Value God, family, and community.

Keep God, family and community close.  My grandma lives in a rural area but she continues to support others through her love and compassion.

4.  Lifting weights is important.

Lifting heavy weights makes you strong and fit.  My grandfather would be on the road hauling cattle and my grandma would do lots of heavy lifting.  In her prime she was in great shape and still is to this day and I am convinced it is because of lifting heavy things all day long.  She never went for jogs, used the shake weight, or walked on a treadmill!

5.  Stay physically and mentally active as you get older:)

Stay active and moving… The older you get the more important it becomes.  My grandma comes to families homes and watches kids, cleans home, plants gardens, helps paint, does laundry and more.  Let me tell you she does not sit still.

6.  Manage money wisely.

Spend wisely, save for a rainy day, and invest wisely.  Along those same lines she said credit cards mismanaged will destroy a person and maybe even a nation.  I used to think grandma was paranoid but she is right!

7.  Be thankful and happy with your life no matter what.

My grandma is thankful for the smallest things.

8.  Run your life with systems.

My grandma has a great routine for her life.  She still gets up before the sun comes up.

9.  Enjoy a good book and know when to relax but not be lazy.

10.  Keep life simple and fun.

Jeremy Belter

The Top Ten Things Fitness Professionals (Ok at least me) wish everyone knew!

The Top Ten Things Fitness Professionals (Ok at least me) wish everyone knew!

1.  Steady state traditional cardio does not speed up the metabolism in the long run.  Interval training is better and much more efficient with your time.  Furthermore you can increase lean muscle tissue and performance which will speed up your metabolism.

 

 

 

 

 

 

 

 

2.  Taking some time between reps and sets is fine but to be conditioned a person must do some interval type training.

3.  Doing the same workout all the time is a terrible idea.  I am not saying you cannot do this for awhile but I am saying if you are not getting better (stronger, faster, more flexible) you need to change it up.

4.  Comparing a gym membership to working with a good fitness program is like comparing apples to footballs.  A good fitness coach can be invaluable.

5.  Being healthy and fit is not a goal because it is so vague and nobody knows what it means.

6.  Fat loss and weight loss are different things.  By the way, muscle does not weigh more than fat but it is more dense!

 

 

 

 

 

 

 

 

7.  More exercise is rarely the answer… better and more advanced exercise gradually over time with a sensible fitness nutrition plan is the answer.  GET STRONGER AND GET FASTER!!

8.  Long distance aerobic events are way different then almost any sporting event.  Example a basketball player only travels a few miles in 40 minutes of play.  This means they are doing intervals.  This is true of almost every sport!  Also, gymnasts, sprinters, football players, hockey players, basketball players, volleyball players, and so on are more anaerobic in nature and that is why the look different then say a marathon runner.

9.  A higher metabolism is more than just losing weight fast.  It means increasing the rate at which a person burns calories at rest.

10.  Rest and active recovery from exercise is so misunderstood and not applied.  Hint this does not mean fast food and watching TV:)

Bonus 10.5.  The number one tool for getting fit is your body first and so many know how to lose weight but very few know how to keep lean for life!

The article below is from http://thegreatcardiomyth.com/

 

“4 Things You NEED to Understand About Why the “Average Cardio Workout” May Be PREVENTING You From Losing Stubborn Body Fat”

ATTENTION: If you have ever tried and failed to lose weight by spending 30, 45, or even 60 minutes trying to force yourself to endure long, slow, and painfully boring cardio workouts to try and lose weight, then it is vitally important that you read this article…

1. Did you know that your body adapts very quickly to long, “same speed” cardio workouts, which can make you burn less calories each time you workout?

2. Did you know that several research studies have shown that too much long, slow cardio can actually make you lose lean muscle mass, which in turn slows down your metabolism?

3. Did you know that long, slow cardio workouts have little to no impact on your resting metabolism?

4. Did you know that most people are completely unaware of an alternative method to slow cardio called interval training?”

Discover how to get rid of pain and minimize risk of injury!

Discover how to get rid of pain and minimize risk of injury!

There are so many important things to consider when starting any exercise program, plan and lifestyle change.

After many years in the fitness business it has come to my attention that everyone should do these things even if they do not exercise.

Here is my top three recovery and injury prevention techniques.

1.  Foam roll, tennis ball (softball) and/or all types of myofascial release!

 

 

 

 

 

 

 

This one is so easy and can be done in front of the TV.  It is the easiest way to recover and should be done on a regular and consistent basis.

2. The second technique is through band stretching. Many of you might be thinking about the tubular bands but this is not correct. I am talking about the best bands on the planet and the best BAND MAN on the planet Dave Schmitz.  

 

 

 

 

 

 

 

 

3. The last technique is Eischen’s Yoga. This has so many positive implications it is crazy.  

There is no real way to explain all the benefits in this post!Each of these has helped me and countless others in unique and positive ways. And I believe they can help you as well. Your Express Fitness Coach,

 

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Exercise And Win $100 and $50 ForYour Charity

No this is not a joke or anything.  Recently I have entered some online contests with bodyweight training and other fitness challenges.  Well I want you to compete for $100 and if you don’t win you still did a workout:)

Here are the guidelines and rules

1.  You must do a 3 minute finisher type workout.  It should have 1 to 3 exercises.

2.  You will be judged on form, exercise selection, effort, intensity, creativity, fun factor, and appropriate level.

3.  Please do not do anything you are not capable of and please warm up appropriately. You are 100% liable for your workout!

4.  Link must be a you tube video sent to me at [email protected]

5.  Deadline is the end of February, 2011

 

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The Simple Road To Fitness The road to fitness is challenging but it does not need to be like the picture below

Instead it should be like this picture

So what are the important factors to the road to fitness.

Drum roll please…..

Get stronger,get faster,eat

well, and recover!

 

 

 

Strength and speed combined with good nutrition create a lean healthy body.  It is not simple to do but it is simple to understand.

Want Flat Abs? This FREE Report Gives You What Really Works

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The top ten reasons people fail at weight loss, fitness and lifestyle changes.

1.  No Faith

They do not have faith or believe they can get to where they want to go.  This is a a huge problem that means one of two things.  Either the goal is not appropriate or your subconscious mind does not believe you can do it.

2.  Wrong Focus

The focus is not on the right areas.  You see many people believe that eating less and lots of aerobic activity is the key to long term weight loss. But the truth is this is an endless battle that so many people lose

3.  Unrealistic Time Frame

The all or nothing problem.  So many start on a program and try to reach all their goals in two weeks when it should take two months or even two years.

4.  Wimpy Metabolism

They are not doing regular resistance training activities.

5.  Going through the motions

They are not focused on getting better just focused on putting in time.

6.  Poor or misunderstood nutrition

They do not understand how to eat based on their goals.

7.  They do not know how

They do not know how to consistently improve and change their workouts for results.

8.  Maintenance fallacy

They try to maintain.  This does not exist because a person is either improving or getting worse.

9.   No support social and professional

They do not seek professional help where they may need it.  A lot of times this might mean more than just a great fitness professional

10.  Society problems

Marketing for so many unhealthy things and quick fixes.

So here is the solution

1.  Believe you can do it

2.  Get help

3.  Set goals – Work Hard – Recover – work harder – recover – keep getting better – repeat

4.  Learn good nutrition for your goals and apply it

5.  Make fitness and health a priority

I am curious what you think about this blog post.  Please give feedback below!

What is the biggest problem in fitness?

1. What is the biggest problem in fitness?

 

Response
Percent

Response
Count

Not enough choices for results
0.0%
0
Education is not clear and accurate
0.0%
0
Focus on fast results that are not maintainable
33.3%
5
Marketing of quick fixes that people believe to work
46.7%
7
Most people believe deep inside there is an easy way
20.0%
3

2. What is the number one obstacle to a fit, healthy life.

 

Response
Percent

Response
Count

Most people do not know how to get there but think they do
33.3%
5
Eating is so misunderstood
33.3%
5
There are to many choices
0.0%
0
Laziness
26.7%
4
Society does not reward fitness and health
6.7%
1
3. Which do you feel is the best option for weight loss?

 

Response
Percent

Response
Count

Eat less and exercise more
26.7%
4
Supportive nutrition with cardio exercise
0.0%
0
Intense training with no nutrition changes
0.0%
0
Gradual but continual increases in exercise intensity
6.7%
1
 Supportive nutrition, intense exercise and great recovery.
66.7%
10
 

4. What should a community exercise/fat loss program include?


 

Response
Percent

Response
Count

Training that increases functionality
53.3%
8
Nutritional coaching
86.7%
13
Dance moves
0.0%
0
Coaching sessions and accountability
73.3%
11
At home workouts
20.0%
3
Education about how to keep fat off for life
66.7%
10
Tips for quick weight loss
6.7%
1
Supplementation recommendations
20.0%
3
Ideas that fitness professionals use themselves
46.7%
7
5. What would be the most important for group fitness training?

 

Rating
Average

Response
Count

A caring, supportive instructor

20.0% (3)

20.0% (3)

20.0% (3)

13.3% (2)

26.7% (4)

3.07
15
Shorter workouts with better results

46.7% (7)

26.7% (4)

20.0% (3)

6.7% (1)

0.0% (0)

1.87
15
Phone calls from the instructor

13.3% (2)

6.7% (1)

20.0% (3)

20.0% (3)

40.0% (6)

3.67
15
Nutritional coaching one on one

6.7% (1)

26.7% (4)

20.0% (3)

40.0% (6)

6.7% (1)

3.13
15
Done for you nutrition programs online

13.3% (2)

20.0% (3)

20.0% (3)

20.0% (3)

26.7% (4)

3.27
15

Other (please specify)
Hide Responses

2
1.
Affordable
Tue, Jan 25, 2011 8:35 AM
2.
Most important for me is a good instructor, the ability to participate at my level without feeling pressured or intimidated, and feedback on how I am doing.
Mon, Jan 24, 2011 11:13 AM

6. When choosing a fitness program or location what is most important

 

Response
Percent

Response
Count

Living near the location
60.0%
9
The results that can be accomplished with help
33.3%
5
What my friends are doing
6.7%
1
The amount of people that are going
0.0%
0
7. If you could change one thing about the fitness/weight loss industry what would it be

1.
Ban advertising of magic fixes
Wed, Jan 26, 2011 11:28 PM
2.
Getting out a message that people would want to get involved with.Not unreal ads.Telling people that it takes hard work ,commitment,ect.
Tue, Jan 25, 2011 7:30 PM
3.
Everbody telling the truth…no BS, no quick loss, just an honest process to loss weight and get in shape.
Tue, Jan 25, 2011 7:25 PM
4.
stop putting up super skinny spokes people. Use realistic healthy people
Tue, Jan 25, 2011 4:25 PM
5.
Get rid of misleading information, there are no quick fixes.
Tue, Jan 25, 2011 1:24 PM
6.
Get rid of all the hype and misinformation out there. There are a lot of shady people out there trying to make a buck.
Tue, Jan 25, 2011 10:50 AM
7.
No more quick fix ads
Tue, Jan 25, 2011 10:30 AM
8.
Feeling of getting ripped off because of false information and not knowing what to believe.
Tue, Jan 25, 2011 8:35 AM
9.
There is no quick fix, pill, or anything else that let’s you become fit without doing the work
Tue, Jan 25, 2011 8:17 AM
10.
The marketing crap!
Tue, Jan 25, 2011 8:09 AM
11.
Advertising for quick unrealistic results
Mon, Jan 24, 2011 2:59 PM
12.
Truth in advertising. There isn’t a quick-fix, it takes lifelong commitment and change. People get excited about quick fixes, and then get discouraged when they don’t last.
Mon, Jan 24, 2011 11:13 AM
13.
Tying both fitness and nutrition together more.
Mon, Jan 24, 2011 11:04 AM
14.
A grading system to all the fitness programs and nutrition options out there so people know what the best options are. It is cunfusing with all the info and it all says it is the best. Who do you believe?
Mon, Jan 24, 2011 11:04 AM
15.
So many bad choices that do not get results
Mon, Jan 24, 2011 11:01 AM

Please help me vote for camper of the year.  All five contestants are listed below in random order so please vote after looking at all them

Click here to chose winner

                                                                                                                                                                              

Mary

Boot Camps with Jeremy changed my life in 2010. In the before photo I had just turned 50 and was resigned to the fact that I would  be overweight for the rest of my life and was convinced there was no time for exercise.  After all I was a mom, a wife with a full time professional business career and a home to take care of.

But every now and then I would wish it would be different. In January 2010 I  gave myself the gift of Boot Camps with Jeremy. At first I was skeptical and  felt awkward but with Jeremy’s encouragement I continued. I was shocked that 3- 30 minutes sessions a week could make a difference.  After a few weeks I started to see results and after a few months friends and family began to notice the transformation. I have more energy, confidence and joy in my everyday life than I have ever had and I attribute it directly to the healthy lifestyle Jeremy has taught me. I plan to continue this for the rest of my life and I can’t wait to see what I can achieve in 2011!

                                                                                                                                                                               

Mike

To be honest I have seen some of the other campers…and the results are astonishing for most.
 
I on the other hand strive for a higher goal than many, and have many hurdles to jump…but I think there are some unique reasons for me to win camper of the year.
 
Based on the lifestyle I used to have, and my mentality alone as far as my nutrition & overall health, there would have been no way for me to ever physically or financially be able to do camp with you. That alone is an achievement that others may not understand.
 
In the past 3 months I have become more healthy, conscious about my body & health, drink less, nearly quit smoking (and signed a form for the free & clear plan with my work), dropped 10% of my body fat, about 2 inches gone on my waste, am stronger, way faster, more flexible, and finally am getting some relief in all my joint issues & old injuries. I sleep better, have more energy, and feel stronger every day!
 
The common response I get from everyone that knows me is “Your withering away on us!” lol 🙂 I enjoy that more than you know.
                                                                                                                                                                               
 Susan
I think I should be your Camper of the Year 2010 because I go to boot camp even when I’m tired and exhausted because I know I will feel and sleep better.  I like to help fellow campers with techniques (that I know) and helpful hints that I’ve learned through my months in boot camp and encourage others to push forward and do their very best.  I also believe that since I am at the very least one of your favorite campers and I take your abuse 4 times a week it makes me most deserving of this award.
                                                                                                                                                                                
Joel
I would like to win this as I see it as another important milestone in my quest to transform myself and my body.  I don’t think I will ever get back to where it once was, but with dedication and hard work, I have little doubt I can get close.
                                                                                                                                                                               
Ken
My name is Ken Smith.  I’m 61 years old and have been working with Jeremy for 8 months.  When I started I weighed 199.6.  I now weigh 188.6.  My blood pressure 158/91 and now it is normal @ 120/80.  I’ve learned by eating proper foods and using a protein supplements to help me recover is all beneficial when training. Mentally I’m more alert and physically much stronger and feel like I’m in my early 40’s.  Jeremy’s bootcamp has taught me to set achievable goals, proper nutrition, and the importance of dedication. It’s not about winning or losing, but accomplishing the goals you set for yourself.
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Featured Express Fitness Blog Camper is Robyn.

1. What was your life like before training with me?

Before I started training, I was not in a good place physically or mentally,  I had reached an all time high in terms of weight and an all time low in terms of how I felt about myself, I hated to have my picture taken and shopping for clothes was simply depressing.   I felt stressed and tired most of the time and couldn’t find the motivation on a day to day basis to make some needed changes.  I felt that I was going to have to spend a couple of hours a day at the gym to have an impact and with a job that typically has me working some long days and traveling, the thought of being at the gym that long was de-motivating.   I was also dealing with knee problems, I have lost cartilage in one knee, my weight was contributing to additional pain and discomfort there. 
 
2. What were you skeptical about before joining ?
 
I wouldn’t say I was skeptical, because I was truly ready to make a change, so I was open minded going into it. I would say that I was a litte  apprehensive about making an investment that wouldn’t pay off,  I had tried some other methods to lose weight and they didn’t last in the long run.    At first,  I did question being able to get a good workout in a short amount of time,  that was against everything I knew previously as a former high school and college athlete. 
 

3. What SPECIFIC results did you achieve?

 

 I have been at this for just over a year, and I have lost about 50 lbs, 3 pant sizes and 2 shirt sizes.  My body fat % has dropped quite a bit since the start.   What I am able to do in regards to my knee problems is a big change, by building the muscle to support the knee, I can do excercises that I frankly thought I wouldn’t ever be able to do again. 
 
4. What’s your life like now?
I have found that I have more energy in general and sleep better, stress doesn’t weight me down in the same way it used to.  Instead of making excuses for not eating right and not excercising, it is now a priority and I have made it routine, because I don’t want to un-do all the work that I have done and the results that I have gotten.   I definitely have a more positive outlook than I did before, while it is nice to have people notice the weight loss, to enjoy shopping for clothes again, or not minding having my picture taken, ultimately, the change in how I feel about myself has been the biggest benefit. 

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