How Dense are You?

Posted on March 10, 2010 by Jon

In today’s hectic world it seems we are all continually struggling to fit more and more into less and less time. Whether it’s squeezing more work into a 9 to 5 day, cramming more activities into a 2-day weekend, or condensing a week’s worth of email posts into a digestible digest version, it seems we are all trying to become more dense. In that spirit, I’d like to offer the option of Density Training. This is by no means the only way to train, nor is it recommended to use it as your sole form of conditioning, but when you are short on time and are looking for ways to do more with less, Density Training is definitely a viable option.

Density Training Concept

The concept of Density Training is pretty simple. Do more work in the same amount of time or do the same amount of work in less time. So, for example if you were using push-ups as the exercise and the last time you used this protocol you managed to do 100 push-ups in 10 minutes, then this session you would either try to increase the number of push-ups you can do in 10 minutes or strive to do 100 push-ups in under 10 minutes. Not rocket science, right? What if this is your first time attempting this type of training? Pick your exercise, let’s stick with push-ups for continuity’s sake, and pick an amount of time, say 10 minutes. Then try to do as many push-ups as you possibly can in that 10 minutes. Crank them out. Push yourself (pun intended). Remember the time limit used and amount of reps achieved, or preferably write it down, and the next time do more. Simple as that.

More Options

Density Training can be used with almost any exercise. Here are some additional examples:

Sprints – pick a relatively short distance, maybe 30 to 50 yards, and see how many sprints you can complete in 10 minutes
Rope Skipping – not my thing really, but hey, who’s discriminating?
Heavy Bag punching, kicking, elbowing, kneeing, or any combination – how many strikes can you throw in 10 minutes (Yes I know I keep using 10 minutes, but you don’t have to. Find something that works for you.)
Any Bodyweight exercise – Burpees are great for this!
Make it martial arts specific and see how many sword cuts you can do in 10 minutes. Just remember to keep the technique level high or you’re wasting your time!!

Remember, this is not the only option out there for those short on time, but it is a good one. Give it a try and let me know how it works out for you. Try it with different exercises. Experiment. Have fun!

8 Ways to Fit in Your Fitness

Posted on March 9, 2010 by Jon

It’s often been said that if you want something done you should give it to a busy person. While this may be true of some busy people, namely the ones who are highly motivated, highly productive, and highly efficient, what about all the other busy people?

What about those who are busy through poor time management skills, or maybe those who are simply overwhelmed? How about them? Does the task they are given merely get thrown on top of a growing pile of “To-Do’s”, or even worse, shuffled to the bottom? What if the task they are given, or give themselves, is directly related to increasing their quality of life and most likely longevity as well? What if that task will help them be more productive at all their other tasks by reducing stress levels, increasing energy, and their overall sense of well being? What if that task would help them to reduce, remove, or otherwise prevent a host of daily aches, pains, and illnesses that are stoically (or sometimes not so) suffered as things that “just happen” as we grow older?

Here’s a list of 8 ways for these busy people to fit in their fitness and reclaim a healthy lifestyle:

1. Plan it out.

Scheduling is the key to successful time management. Look at your weekly calendar and plan to exercise just as you would plan an important client meeting, a lunch with an old friend, or coaching your kid’s Little League team.

2. Exercise wherever you are.

Joint mobility sessions can be done at your desk – see here.

3. Take the Stairs.

Work in an office building? Take the stairs instead of the elevator. See how fast you can make it to your floor – beat those lazy suckers in the elevator to your floor!

4. Get outside.

Have a lunch break? Go outside and go for a walk. 10 minutes in the fresh air will do wonders for you. Eat at your desk while you work and then go for a walk. Want to make your walk more productive? Try inhaling for 5 steps, holding you breath on the inhale for 5 steps, exhaling for 5 steps, then holding the breath after the exhale for 5 steps. When you can comfortably do that for the entire duration of your walk, increase to 6, 8, 10 steps!

5. Get up earlier.

Get up earlier and workout **warning – this one requires effort and commitment!!**

6. Exercise together.

Spend quality time with your kids. Exercise together – see Warrior Fitness for Kids.

7. Brief workouts.

Got a spare 15 minutes? Bring the intensity and lose the long, boring workouts. See the Warrior Fitness WOWs for some ideas.

8. Isometrics.

These require very little time to be effective, need no equipment, and can be done literally anywhere.

Obviously, this list is neither exhaustive nor all inclusive, but I do hope it has helped you and sparked some ideas to help you fit in your fitness no matter how busy you are. What ideas do you have?

Salads are Healthy, Right?

Posted on March 8, 2010 by Jon

If you’re like most people, ordering a salad when you’re eating in a resturant seems like the healthy alternative. Well, apparently all salads are NOT alike! Take a look at this revealing report on the

Unhealthiest Salads in America.

Be more informed. Make beter choices!

Warrior Fitness Workout of the Week #3

Posted on March 6, 2010 by Jon

Let’s change it up a little bit this week and spend some time focusing on our core. Since all movement originates from the core of the body, it makes good sense to target it specifically and ensure our cores are strong, mobile, and integrated with the rest of our body. Instead of wasting time doing endless crunches, or spending crazy amounts of money on relatively useless tummy flattening gimmicks (as sold on late night TV), try this functional core workout instead!

V-up

10 V-ups

Lie flat on your back with arms stretched out over your head. Exhale, contract the core and lift arms and legs together. Inhale as you lay back. Repeat.

10 Knees to Chest

Sit with legs extended straight. Lean back slightly and lift legs, bringing knees to chest. Exhale as you contract, inhale as you straighten.

Knees to Chest

10 Crunches with 3 second isometric hold

Yes, sometimes even crunches can be useful. Just depends on how you do them! In this case, perform a normal crunch, but as you lift off the ground exhale, contract the core tightly and hold for 3 seconds before descending.

10 Pendulum Leg Lifts (side-to-side)

: Pendulums

Lie flat on your back with your legs straight up in the air, knees locked. Exhale and slowly drop your feet to the left side, back to center, then the right side. This is one rep.

Instructions

Complete 5 rounds. Rest 90 seconds between each round; no rest between exercises.

Need a Finisher?

Finishers are used to squeeze just a little bit extra out of the workout. They are awesome for increasing mental toughness as well!

Finisher Exercise: Plank hold for time – get in position and hold as long as you can. See if you can last 5 minutes!

: Plank Hold

For more information on the Warrior Fitness Workouts of the Week, please see our User Guide. And, as always, please let me know if you have any questions or comments. Reach me here or leave a comment below.

Want to know more? Check out Warrior Fitness: Conditioning for Martial Arts!

A Worthy Cause…

Posted on March 5, 2010 by Jon

Hi Everyone,

My cousin, Karen, is raising money for the Crohn’s and Colitis Foundation by running a 1/2 Marathon in July (yeah, I know, crazy) and I’m asking you to help by making a contribution! Please use the link in below to donate online quickly & securely. You will receive email confirmation of your donation and I will be notified as soon as you make your donation. I thank you in advance for your support, and really appreciate your generosity!!

http://www.active.com/donate/boston10newjersey/KarenRunsNapa

This is a great cause and I love the fact that it involves fitness as the mode to raise money for research! I have already made a donation, please support Karen and the Crohn’s and Colitis Foundation by making yours today!

Top 10 Things to Look for in a Kid’s Martial Arts Class

Posted on March 4, 2010 by Jon

One of the first things fellow parents tend to ask me after they find out I’ve been involved in the martial arts for over 25 years is, how do I find a good martial arts class for my kids? Well, after years of answering this question, I realized my answers tend to follow a certain pattern. They may be expressed in slightly different terms and the order of the points may change each time I’m asked, but the answers remain the same. So, for all those parents out there who are looking to involve their child(ren) in the martial arts (a highly recommended pursuit, by the way), I’ve formulated my own “top 10” list:

1. Is the school a franchise?

These typically have cookie-cutter, one size fits all programs and tend to be belt factories. Steer clear! There may be franchises out there that do not fall into this category, but I haven’t run into them.

2. Do the kids in class fear the teacher or respect him?

This is very telling. As a kid, I was afraid of my first karate teacher and even though I loved the art and practiced like crazy at home, I’d try to get out of going to class almost every week.

3. Are the parents sitting in the waiting room comfortable with the teacher and happy with the class?

When you visit a school, talk to the parents who have been there awhile. Do they constantly complain about the teacher, the atmosphere, or even the cost? Do their kids love the program or simply tolerate it? Also, what is the vibe you pick up when walking into the school – listen to your gut!

4. Variety!

Kids get bored very easily. And, when they are bored, they don’t learn very well. Classes should have a wide variety of drills to show children principles and techniques from many different perspectives. Remember, martial arts are not academic subjects!

5. Tons of physical exercise.

Kids have a lot of energy. Exercises that teach physical skills, as well as give them an outlet for their energy are the best. Also, in case no one has told you, we have a growing childhood obesity problem in this country. Exercise, along with a focus on a healthy diet, is key to resolving this issue and giving our kids the tools to ensure a lifetime of health.

6. Do they teach self-defense applications of kata, or just the forms?

This is essential, not only for the correct transmission of the art, but also for the students to understand how to actually apply the techniques. Obviously, this must be tempered to make some aspects of practice age appropriate, but it must be taught.

7. Do they teach rolling and falling techniques?

Not only are these fun for the kids to practice, but they can, and do, prevent injuries. Very important both in the dojo and out in real life. Additionally, they help to develop coordination, agility, and kinesthetic awareness!

8. Is situational awareness stressed?

This is, without a doubt, the most important aspect of self-defense and must be continuously stressed and communicated. Bad things do not “just happen” to kids. There are always pre-incident cues that are present, if one is paying attention.

9. Do the kids in class appear to be motivated or just going through the motions?

Watch carefully when you visit the class. Are they lackadaisical in their practice? Do they look like they don’t want to be there? Or, are the kids energized and focused throughout the class?

10. Leadership.

A school does not need to have a specific, defined class program on “Leadership” (these are usually a colossal waste of money for parents… hint, hint!). It should, however, endow the students with leader qualities through the example of the teacher and by getting the kids involved in the class room (dojo) instruction. This can be done by rotating who leads various drills and allowing children to teach their peers by explaining and demonstrating certain kata, techniques, or exercises. This is not only good for the child’s self confidence, but also for their overall and long term development.

Training as You Grow Older

Posted on March 3, 2010 by Jon

One of the greatest challenges a long term fitness enthusiast faces is the debilitating impact of age. Certainly everyone understands the concept but what does it actually mean? The average person has a higher metabolism when they are younger, a faster recovery rate, greater use of energy stores and suppleness around the joints. So why exactly do we age? Well did you know that for the average person the maximum heart rate is 220 – age? That means when you are 20 your heart can go up to 200 bpm, whereas at 60 your max is 160bpm. That’s a big difference. Essentially like all human tissue the heart is constantly in a state or recreation, cells die and new ones are created. However as the body gets older this ability to replace old cells with new ones becomes less efficient. In a sense it is not the body that ages, but the ability to rejuvenate decreases over time.

That is the bad news. The good news is that a lot can be done to counter-act the effects of ageing via exercise. This can be divided into circulatory, respiratory, structural and the nerves.

How Does Exercise Help?

As mentioned the heart output decreases with age, generally a very fit endurance athlete has developed a large heart capacity. That is the volume of blood per pump has increased as a result of training. If age means that the heart will pump less frequently and become less powerful then what can be done? Quite simply the best thing to do is make better use of the blood that is being sent around the body. Exercises that improve blood circulation to the extremities are extremely beneficial at all ages and very useful for combating age. Joint rotations, light resistance frequent repetition exercises are excellent for this. Walking is perhaps the best of all.

As many biology students know, a major purpose of blood is to transfer oxygen around the body so focus should also be paid to the respiratory system. It should also be mentioned that the oxygen in the body is very useful for cell reproduction too. Breathing exercises not only help with good quality respiration but also assist with the structural stability of primarily the upper body but also the body as a whole.

Structurally speaking the body may be divided into bones, connective tissue and muscles for simplification. As stated good blood flow and breathing will already provide a boost to these systems. Perhaps we must accept that due to age repetitive actions will not be maintained to the same count as was possible in youth. But what about strength? Scientists have been studying muscle strength and age for at least the last 15 years and concluded that muscles can grow and remain strong at any age. This means resistance exercises such as moderate and heavy weights will be very useful for maintaining structural strength. Also bone mass is related to muscle mass directly, so strengthening muscles reduces the risk of damage to bones and increases calcium absorption. Studies have shown that laboring women in areas with limited calcium in the diet have less cases of Osteoporosis than sedentary women with high calcium diets. In other words resistance exercise not only maintains more youthful strong muscles but also increase the utilization of chemicals like calcium in bone tissue. Joining the muscles and the bones are connective tissues which get stiffer and less elastic if under utilized. Lack of flexibility results in lack of mobility, this in turn impacts the benefits of exercise and increases the risk of injury. Flexibility training such as Yoga or Makko-ho is very useful for combating decreased flexibility and also rejuvenating connective tissue.

Stretching and structural organization is beneficial not only for maintaining mobility but also because it opens up an often forgotten part of the body called the nervous system. It is not possible to strengthen nerves directly and again age will deteriorate nerve function. But, by using muscles and working on flexibility the nerves can be stimulated to be more effective in function. This is important for not just general co-ordination but also the non-voluntary nervous system which is responsible for among many things, yes, the heart.

Taking the Holistic Approach

We have come full circle and this is an important point. When we are younger we can focus on weights, or marathons and any kind of activity we like. This is because our general health is fine and we simply pursue excellence in whatever activity we choose. As we get older however the general health starts to decline if not maintained. That is why aging persons should take a holistic approach to training to ensure all the important body systems are being stimulated. The circulation, the breath, the structure and the nerves must all be improved upon. It is very tempting to wait until the effects of age are experienced before reacting to change. Of course it is fine to start exercising and focusing on health at any time. However the best solution to aging is to prepare early on for the kind of body you will need as you do age. Combine light exercises and breathing with heavy exercises and stretching now and save making major adjustments tomorrow.

About the Author

Tony Notarianni has been training in martial arts since the age of 12. Up to this point, although quite active, he had very little interest in sports and fitness but that all changed over the coming years. He started studying Sport as a subject at school and finally graduated with a Bachelors Degree in Sport and Exercise Science in 1998. Although not a typical sportsman and not a great fan of any one sport, Tony was always keen to try new activities and considers the world to be literally full of physical experiences to explore. Before graduation he was working at a sports complex where he was a lifeguard and could join and observe many different forms of exercise. He also taught circuit classes and was a qualified personal fitness instructor. After graduation he chased the dollar and ended up working in Software Development. Although becoming more sedentary he still has a deep rooted interest in improving himself physically and developing his knowledge.

Do You Know the Enemy?

Posted on March 2, 2010 by Jon

Do you know the enemy?

I do. It inhibits peak performance. It makes you lazy and keeps you unmotivated. It cajoles you into seeking comfort.

It distracts you from your goals and dulls your mind. The enemy sells you on an “easy” lifestyle and lulls you into a false sense of security.

It conspires to sabotage every move toward a healthier diet or consistent workout program. It will aim to destroy any action or activity that moves you towards bettering yourself, be it education, a new job venture, a move towards a more spiritual life, or writing the great American novel.

Ultimately, it weakens your spirit.

What is The Enemy?

The enemy comes in many forms and assumes many guises. It may tell you that it’s alright to sit down on the sofa and watch Lifetime Television with your wife after dinner; you can get to that workout later. It may convince you that just one brownie bite is okay, after all, they’re just “bites”. You may feel tired from a busy day at the office, and rightly so – the enemy will whisper in your ear that you can begin your fitness regimen tomorrow and that will be good enough. What exactly is this enemy who kills our motivation and procrastinates our calling (sometimes indefinitely)? Steven Pressfield identifies the enemy as “Resistance” in his excellent book, The War of Art.

“Resistance will tell you anything to keep you from doing your work. It will perjure, fabricate, falsify; seduce, bully, cajole… If you take Resistance at its word, you deserve everything you get. Resistance is always lying and always full of shit.”

Sometimes the most insidious form the enemy can take is the form of knowledge. We fall into the trap of, I know what I need to do, I just need to do it. Knowledge comforts us. It allows us to rationalize that since we are in possession of it, we can carry out the action at any time. We don’t need to do it now. Tomorrow is fine. Next week is OK to start. So, why worry? One of my favorite quotes (just ask my daughter, she’s heard it often enough!) on this subject is:

“Knowing is not enough; we must apply. Willing is not enough; we must do.”
-Johann Wolfgang von Goethe

How Do I Defeat The Enemy?

In his book, Awakening Spirits, famed wilderness survival guru, Tom Brown Jr., gives the enemy a different name, calling it the “Demon of Distraction”. No matter what you call it, if you call it anything at all, it’s the very same impersonal, unrelenting force pushing us away from our calling, deferring our goals to a “better time”, or for when “conditions are just right”.

Here’s a hint – conditions are never perfect.

There is no better time than right now.

How do you defeat this omnipresent enemy? By doing your work. By starting right now. Don’t delay. Don’t defer. Begin. Do the work(out). Trade the 3 o’clock junk food snack for an apple. Skip McDonald’s on the way home from work and prepare a healthy meal. Don’t allow yourself the luxury of excuses. Be firm. Be strong. Get it done. Be resolute and committed to your health and fitness goals.

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Applying Six Sigma Principles to Your Fitness Plan

Posted on March 1, 2010 by Jon

Six Sigma is a process improvement methodology that has its origins in the manufacturing business. It has been adapted and expanded to cover a wide variety of business products, services, and help foster solutions in terms of reducing costs, removing defects, and continuously increasing efficiency.

Today, we are moving from the boardroom to the gym and looking at ways to apply a scaled-down version of Six Sigma methodology to improving your health and fitness. Right now, you are the product and we are looking for ways to foster continuous improvement in you!

What is DMAIC?

Let’s look at one of the basic methodologies for Six Sigma projects called DMAIC and see how it can be applied to improve your fitness program.

DEFINE the problem and project goals specifically.

What are your fitness goals, right now, today? Whether it’s to lose a certain number of pounds in an allotted time-frame, or be able to do a one-arm push-up at 40, it doesn’t matter. Here is where we define our objective.

MEASURE key aspects and collect data.

What is your current weight or dress size or waist size?
How many push-ups can you do in one session?
How many calories, carbohydrates, and grams of protein do you eat daily?
How many servings of fruits and vegetables do you eat daily?
What is your resting heart rate? Blood pressure? Cholesterol numbers?
How fast can you run a mile?
Or, any other measurements that pertain specifically to the goal you outlined in the Define section above.

ANALYZE the data to investigate and verify cause and effect relationships. Determine the root cause of the problem.

Do you have 3 sausage, egg and cheese breakfast sandwiches from Dunkin Donuts daily and notice that your cholesterol has sky-rocketed, your blood pressure is too high, and your waist line has expanded?
Do you run out of breath climbing a flight of stairs?
Or, not have enough energy to play with you kids in the park?
Do you aspire to run a marathon this year, but can’t get motivated?
Look closely at the data you gathered above and figure out what is holding you back from achieving your goal.

IMPROVE or optimize the process based on the analysis.

Here is where all the real work gets done, but also where you may encounter a stumbling block. You’ve defined your goal, measured key aspects as they relate to your goal, analyzed all the data and determined the root cause of the problem, but what do you do now?

This is where having a knowledgeable and highly experienced Coach comes into play

(Book a Strategy Session Call with me HERE).

You need someone who can review the findings above and determine the best possible solution for you. This includes:

Knowledge and understanding of exercise methodologies and how to apply them on a case-by-case basis.
Ability to design an individualized fitness plan for you.
Ability to effectively and efficiently get you the maximum results in the minimum amount of time.
Ability to communicate, break things down, and respond accordingly to questions and concerns.
Ability to motivate and keep you on the path.

CONTROL future state process to ensure any deviations from the target are corrected before they result in defects.

Here is where your progress is charted and tracked to make sure slippage does not occur. If slippage does occur, it can be noticed and corrected for immediately to assure the project – a fit and healthy you – remains on track!

Many companies and organizations have applied these principles to better their businesses, increase production, reduce costs, and improve their overall business processes. Why shouldn’t you be able to take the same ideas and apply them to your health and fitness?