Hello fitness enthusiasts! Today I will be having a casual conversation with you about something that has been with me lately and maybe some of you can relate to. Downtime from the gym for any reason can result in feelings of anxiety or depression.
So, back in August (August 1st-4th) I ended up getting a pretty horrific strain of mono that put me in the emergency room and then the hospital for four days. My liver failed, my spleen was about to rupture, and my throat became infected to the point that it swelled nearly shut and I couldn’t swallow without intense amounts of pain, thus leading me to be malnourished and dehydrated.
After some much needed rest (August until mid to late November), recovery, and motivational support from some pretty freaking awesome people I was more than enthused to get back in the gym and get back to training. After all, I was FIFTY pounds under my previous weight after a month of hardly eating. Over the course of several months I managed to work extremely hard to get my strength back, but something was still missing.
For a few weeks I was having the issue of nearly passing out during warm-ups and becoming extremely pale with my lips turning blue. It was narrowed down to my body having an issue supplying a much needed resource, iron.
Iron is extremely important within your cardiovascular system to transport oxygen to your muscles. The spleen and liver have a huge role in iron supply and some of your liver’s main jobs are to regulate glycogen and decompose red blood cells. So, even though my spleen and my liver were now healthy, something was still going on and causing symptoms of anemia within me. So, I added an iron supplement to my diet plan and that seemed to fix everything.
Now, I thought things were finally get back to normal. Low and behold I was wrong. A previous injury from not using good lifting form now came back to haunt me. So, although I was finally on my way back to where I was before my medical infliction a new hurdle appeared before me. Now, I was having to deal with a tear somewhere in my left elbow (May).
“Great” I thought, now I’ll have even more downtime and I was just getting back to where I was. I continued to try and workout around my injury, but I began to let that little voice in the back of my head deter me further and further. More and more distant was our motto of Positive is Powerful. More and more was I sliding into that dark cave of self-urged depression. Then, a voice called out from the light above. It was that awesome support that helped me through so much over the past few years: “You can do this”, “Positive is Powerful”, “Becoming the BEST ME!” and so much more. They refused to let me give up on myself. I have continued my personal journey of physical fitness through illness and injury and they shall not bring me down again.
So, now almost a year later to the day, I think that I have finally broken free of that dark cloud that has loomed over me for so long. Boarded up is that cave of despair. No matter how far down that path that lingering voice lead me, the awesome wisdom and positive support of the DF team (Kerri, my fellow trainers, the awesome gym members) was there to help me back on the road to being the best version of me that I can be. I will never find another place that has a community that cares like Dedicated Fitness. To me, this place and it’s community are irreplaceable no matter what happens in the future. To anyone who is currently having an issue similar to this, you are not alone and you can prevail. Even if there's a voice trying to tell you otherwise, we will be here to remind you of who you really are. You are STRONG! Never Give Up!
That’s all I have for this week’s edition! If you have any comments please leave them down below or feel free to email me at Joe@dedicatedfit.com. Don't forget to check out the online workout database and to check out the other blog posts from this week by Logan, Dakota, Sage, and Kylee. Until next week, stay healthy everyone!
Set 1... 1-2 minute break between sets
Flat Bench Press 12 - 10 - 8
Set 2... 30-60 second break between sets
Low Bar Row 12 | 10 | 8
Pecdeck 12 | 10 | 8
Set 3... 1-2 minute break between sets
d.b. Incline Bench Press 12 - 10 - 8
Set 4... 30-60 second break between sets
Pull-ups 10 | 10 | 10
Front Lateral Raise 12 | 10 | 8
Elevation change push-ups
Incline Push-ups 10 | 10 | 10
Regular Push-ups 10 | 10 | 10
Decline Push-ups 10 | 10 | 10
Ice Sore Muscles
Hello fitness enthusiasts! It’s time for another exciting and educational edition of the Joe’s Corner Blog. This week I will be discussing the various muscle fiber types that can be trained and what they do. For the purpose of this blog, we will assume that there are four types of muscle (it is debated that there are only three in the scientific world). This is another one of those subjects that can make a person’s head spin around, so, I will try to keep the scientific talk to a minimum and be as basic as possible. The training styles are also basic examples and should be discussed more in-depth with a trainer with your training goals in mind.
Some science stats for you! Picture via http://www.barbellmedicine.com/potpourri/dynamic-fitness-coach-preview-muscle-a-p/
Simply said, the four types of muscle are Type I, Type IIa, Type IIx (aka Type IIc or Type III), and Type IIb. Each of these muscle types has differing properties for the speed in which it moves, its resistance to fatigue, the action it performs, its maximum time that it can be used, its power output, its capillary supply, its oxygen capacity, and its main fuel storage type. The Type I muscle is much slower than all of the Type II (III) muscles.
Type I muscle fibers are fairly slow moving and utilized during endurance and aerobic exercises due to their high resistance to fatigue. They are mostly utilized during walking or the basic body functions in life such as posture. They do not provide a lot of force and are primarily found in individuals who are sedentary. While they can be used for fast explosive movements, their storage of fuel for this activity is extremely low and will only last a few seconds during fight or flight situations (leaping out of the way of cars bearing down on you as you’re trying to cross the street, I’m looking at you crosswalk!). In a weightlifting session these muscles would be trained with a low weight, high repetition sets of (just a random example) 21-15-9 or 15-12-10 reps with at least a one minute rest between sets.
Type II muscle fibers are much faster than Type I, but can be further divided into three classes [Type IIa, Type IIx(III Hybrid), Type IIb] with varying speeds. Type IIa is moderately faster than Type I, but much slower than Type IIx (III) and Type IIb. Type IIx is faster than Type IIa, but slower than Type IIb (basically, Type IIb is The Flash and Type IIx is only Superman).
I swear these posts keep getting more and more nerdy. http://www.comicvine.com/thor/4005-2268/forums/thor-and-superman-strenght-equality-749966/
Type IIa training is like that of a Bodybuilder or Powerlifter. These two styles incorporate heavier weight and a lower rep set. For example, a Bodybuilder would do a hypertrophy sets of 12-10-8 or 10-8-8-6 reps where as a Powerlifter would do a power sets of (remember these are just primary examples) 6-6-6-6 or 6-4-4-2 reps with a one to two minute rest period between sets (this helps to allow your fuel source to resupply). In the world of running, this muscle fiber type would be trained during 400m runs (not quite a sprint, but also not a jog).
Type IIb training is like that of an Olympic Weightlifter, dynamic and explosive movements. This muscle type has the highest fatigue rate due to the explosive movements and weight involved. The sets are similar to that of the Bodybuilder and Powerlifter, but the body mechanics and movements are more complex and involved, muscularly speaking. For these reasons, the rest period between sets is anywhere from 2-7 minutes. In the world of running, this muscle fiber type is best trained via sprints.
Type IIx or Type III is a hybrid muscle type that has characteristics somewhere between Type IIa and Type IIb. It is for these reasons that it is a widely debated subject that it is a Type II fiber or a completely different animal and Type III. Is your head spinning yet? Mine kind of feels like it’s in a Harlem Globetrotters game.
That’s all I have for this week’s edition! If you have any comments please leave them down below or feel free to email me at Joe@dedicatedfit.com. Don't forget to check out the online workout database and to check out the other blog posts from this week by Logan, Dakota, Sage, and Kylee. Until next week, stay healthy everyone! Yuhp! Still spinning!
Hello fitness enthusiasts! It’s that time of the week again! That’s right, it is Friday! You know what that means, another exciting blog post from yours truly! Today, I am going to be discussing downloadable apps that can assist you in your journey to the intersection of Health Avenue and Fitness Lane. Some of these apps are free for everyone to use and some of them have a price tag just under $5. I will only be touching on a few of these apps as to not have a novel of a post today.
All of them. Download all of them.
There are numerous apps all shapes and sizes with different uses for health and fitness. Whether they are just timers or actual workout specialization apps, they all have their unique uses. I will start off with apps for your daily health. First, there is Calorie Counter - MyFitnessPal. This app works primarily as a calorie counter. It has a food database of over 5,000,000 foods with the ability to customize your own foods to add to that list. It has the ability to let you scan UPC codes off of food packaging to easily add to your foods eaten for the day, making it easy to use. It has the ability to connect to your other fitness devices as well, collecting fitness information to help adjust your caloric needs for the day. Beyond calculating your caloric needs for the day, it also tracks every other component of nutrition as you add foods. Best of all, it does all of this for FREE. I highly recommend downloading this app, especially if you are looking to shed a few pounds.
Then, we have two apps that have to do with hydration. The first app is Water Your Body. This app is free and reminds forgetful athletes to hydrate on a regular basis. It saves daily stats for you to look back on to see if there is a trend of not drinking enough water. The other app is called Plant Nanny. I know what you are thinking, “What does this have to do with drinking water” and the answer is simple. The point of this app is to keep track of your hydration for the day in an entertaining and involved manner. You select a plant which absorbs that water and grows as you drink throughout your day. It has various types of cartoon plants, pots, and scenery that you can purchase for your own style as you use the app. I, personally, started using this app and will try to continue to make it part of my daily effort of making sure I am drinking enough water (I have a terrible habit of getting involved with my daily tasks and not realizing that I’m not drinking all day).
Next, there are several apps that work as timers for workouts. A few of us trainers use an app called Impetus Interval Timer. This timer can be used for a variety of workout styles such as HIIT, Tabata, Fight Gone Bad, running, and several other activities. It’s simple to use and customize and, best of all, it’s FREE.
For those weightlifting athletes out there, there are a few apps that can be utilized for your lifts. First, there is Body Balance. This app uses a base lift and weight to determine a generalized expected lift weight for other exercises to help you determine muscular imbalances in your body. However, it should not be used as an estimation for a weight in a never before attempted lift. It should only be used as an estimation of what your balanced strength lifts should be. It also has the ability to determine your one rep max for a lift. Second, there is Rep Max Calculator. This app is FREE and utilizes lift and weight information entered to determine max reps for the range of 1-12 reps.
Finally, there are a wide variety of apps available for workouts and other activities (running, biking, etc.). There is a FREE app for female athletes called POPSUGAR Active that comes highly recommended by Kerri. This app features video workouts, photo tutorials, and treadmill workouts. Bodybuilding.com has an app that brings a lot of their web-based tools to the mobile platform in the form of their own app with the same name. Runtastic offers a variety of apps with both FREE and PRO paid versions (PRO prices range from $1.99 to $4.99). Runtastic Running PRO comes highly recommended from Kerri. There are also apps for mountain biking, road biking, push-ups, sit-ups, squats, six pack trainer, leg trainer, and even a butt trainer. There are two apps available that take a more entertaining approach to running called Zombies, Run! and Zombies, Run! 5k Training. With Zombies, Run! there is a FREE version that can be upgraded to PRO for $2.99/month or $19.99/year. This subscription unlocks 200+ story-based missions, plus interval training and an airdrop mode. With Zombies, Run! 5k Training you pay $1.99 for an 8 week training program with audio adventures tuned towards the beginning runner. It also keeps track of your running stats and makes them available online for FREE via ZombieLink. I think I just sold that app to myself.
That’s all I have for this week’s blog post. What apps do you use? Leave a comment down below or email me at Joe@dedicatedfit.com and let me know! Don't forget to check out the online workout database and to check out the other blog posts from this week by Logan, Dakota, Sage, and Kylee. As always have a great weekend!
Hello fitness enthusiasts! Today I will be talking about the different types of stretches, because stretching is important (period). Flexibility is something that a beginner athlete is normally lacking. So, I will be discussing various stretch methods that can assist you before or after a workout to increase your range of motion. I will go over various stretches at a later date.
First, some facts about stretching:
Second, USA Weightlifting (USAW, this is the sole governing body for Olympic Weightlifting athletes) has a certain set of rules to follow for flexibility training (safety first):
Third, the various forms of stretching:
So, lots of information this post! The information nerd in me came out a bit and I carried on and on and on… a lot. Ninety percent of this information came from my recent USAW certification training and I thought it would be an excellent subject to relay to everyone. No workout of the day from me this week, REST AND RELAX! Have a great weekend everyone and as always if you wish to leave a comment below or contact me at Joe@dedicatedfit.com feel free! Remember to check out posts from Logan, Dakota, Kylee, and Sage as well. Also, a special thank you to Brent Hertzog and Kylee Turko for helping me with this week’s video! I’m done now, I promise. :D
Add +1 rep with each circuit completion
Upon completion of this workout end with the following:
Hello fitness enthusiasts! Today’s blog post will be about exhaustion and its effects on the human body and how to best avoid it. We’re laying down some facts today! Look forward to numerous off subject tangents.
Image courtesy of http://www.diagnosisterminal.com/wp-content/uploads/2014/07/tired.jpg
There are two types of exhaustion, mental and physical, but we will only be focusing on the physical type today. Lack of sleep and lack of taking a rest day during training routine can cause exhaustion. Getting enough of BOTH sleep and rest is your best way to recover from exhaustion. They work hand-in-hand as a tag team, kind of like the Bushwhackers… only with more teeth. Lacking one of them can not be compensated by increasing the other. You will find yourself hard-pressed to recover until you experience resting a full day and getting a good night’s sleep.
Too much exhaustion can cause certain health issues, specifically, in women things such as anemia. Other issues, in both men and women, can occur as well such as:
~Hormonal Disorders (depression, anxiety)
~Chronic Illnesses (flu-like symptoms)
So, training through exhaustion can cause the very debilitation issues that people wish to not experience.
To prevent exhaustion you should make sure that you are properly hydrating yourself. Proper hydration plays a pivotal role in preventing physical and heat exhaustion. Sweating is your body’s thermostatic control and helps you cool down. Drink breaks should be consistent to allow your body a replenished supply of fluids for sweating. If you aren’t sweating then your body’s natural air conditioner is not working and you raise your risk of heat exhaustion. Everyone’s body is different, so, the amount of water required by each athlete will vary from person to person. Personally, I find that at 6’2” and weighing in at around 185-190 pounds of bacon-eating glory, that I need to consume 64 fluid ounces of water a day when resting and up to and sometimes exceeding 96 fluid ounces of water when training to keep my body running properly.
Sweat isn’t the only reason why you need to replenish your water supplies though. You need more fluids to help flush out uric acid from your muscles. As you use your muscles, uric acid builds up as a metabolic waste material in your muscles. This is what causes that stiff after workout pain. Stretching is used to push this waste product out of your muscles and is eventually evacuated via urination. You also lose water through evaporation from the skin as well as every time you exhale. Just imagine on that cold winter night when you exhale and you see the white residual gas left hanging in the air. That’s body temperature water steaming in the air.
Your body is a fine-tuned machine. If it requires water, you will be thirsty. Frankly, you should answer that call. You should even be proactive about answering that call. Much like telemarketers. You don’t even know that you need the service they are offering, but they are being proactive and offering it. Nobody likes a telemarketer though. BUT, you should still make sure that you are drinking plenty of water to stay hydrated to help prevent exhaustion. I think that I tried to make a joke somewhere along the line there. Anyway, things such as soda, coffee, energy drink and similar caffeinated beverages should be avoided, because they actually cause more frequent urination and help progress you more toward a state of dehydration.
Well, that’s everything for today. I hope that you enjoyed our time together and enjoyed reading what I had to say as well as maybe learned something along the way. If you have any comments please leave them down below or feel free to email me at Joe@dedicatedfit.com. Remember to check out this week’s previous blog posts by Kylee, Sage, Dakota and Logan. Until next week, stay healthy everyone!