Thursday, December 30, 2010
January Fitness Challenge
Monday, December 20, 2010
Wednesday, December 15, 2010
Healthy Holiday Plan
It’s here....mid-December. The two week stretch leading into Christmas and New Years. Where did the year go? How am I going to get ready for the holidays? How much weight am I going to gain? We all ask ourselves these questions every day.
Stop. I have the answers.
The year moved along at the same speed it always does. You’re going to get everything ready for your holiday season, you always do. And no, you’re not going to gain any weight at all. Here’s how. Below is a simple suggestion that you can implement and follow. It will let you enjoy the holi"days" and still stay on a fitness plan.
Be realistic with your expectations. The holidays are filled with obstacles to healthy eating and exercise. Food is plentiful, we are surrounded by a gluttonous mentality, we are forced to make changes to our regular routine due to travel or bad weather. This is simply the reality.
Think maintain, not gain. By gain I mean, making progress toward your fitness goals. We want you to maintain your fitness level and your weight through the holidays. Leave December with the same fitness and weight you had at the beginning and everything will be ok.
Create a
Part of the difficult with avoiding holiday weight gain is the mentality that the entire month is one big holiday. How many times have you said “Oh, I can eat this cookie, it’s the holidays.” The key is to learn to enjoy all the treats of the season while keeping in mind there are only a few holidays. Take a moment right now and circle every day that you know will be a “bad” eating or exercise day. Include days where you have parties, big family dinners, travel days, etc. Try to limit the list to 4 or 5 days between now and New Years.
These will be days you set aside to enjoy all the food and fun of the season. The key to your success is sticking with your healthy eating and exercise on all the other days. Commit to those workouts, commit to avoiding the treats, commit to working harder at staying healthy on all the other days so you can sit back, relax and enjoy all of your favorites.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Thursday, December 9, 2010
Lessons from a (new) baseball Hall of Famer
Wednesday, December 1, 2010
Three fitness gifts for that special someone
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
Thursday, November 18, 2010
Why we really don't know what to eat
The most important book you can read this year is Michael Pollan's "In Defense of Food". But you don't even have to read the whole thing. Pick it up and turn right to the chapter entitled Bad Science (part 1, chapter 9). (The link will take you to the chapter available on Google books.) These 10 pages succinctly sum up the problems with the science of nutrition in a way I have been trying to articulate for several years.
The fundamental issue according to Pollan is that nutrition science, and all science for that matter, must isolate a variable to determine how changes to that variable impact the subject of the research. Nutritional scientists isolate the nutrient. Unfortunately, that approach "takes the nutrient out of the context of the food, the food out of the context of the diet, and the diet out of the context of the lifestyle."
Isolating the nutrient ignores its interplay with other nutrients, chemical compounds, and the human body that is processing it. All of which can create subtle or not so subtle changes in the nutrient's behavior.
Are you familiar with the glycemic index? Many popular diets are based on the principle that some foods have high impact on blood sugar levels than others. In isolation, that is true. A banana will spike your blood sugar level higher than a carrot. But when we start to combine foods (after all, we rarely eat one food at a time) some of the glycemic index science gets blurry. Eat a bagel by itself and those carbs will be processed quickly. Spread some peanut butter on that bagel and the absorption of carbs slows dramatically. The bagels glycemic index number has been altered by the peanut butter.
The supplement industry regularly claims they have "isolated" the enzyme or anti-oxidant responsible for preventing this or that disease. The problem is when the chemical or compound is extracted from the FOOD it rarely has the same impact has when it is left in the food. The reason, the interplay of all the elements of the food is erased when the chemical is processed into a supplement, AND THE INTERPLAY MATTERS. In a test tube, the science works. Beta-carotene in its native food source eats up free radicals. When beta is extracted and placed in a supplement, it just doesn't act the same way.
Saturday, November 13, 2010
What's the difference.....
I was just reading your blog from Sept. 28th and I have a question based on your commentary. In terms of Fitness, what would be the difference between Stamina and Endurance, Power and Strength, and Flexibility and Agility? I'm just curious. - Christina
The Answer
Great question. First off, thanks for taking the time to join my newsletter and for reading the past blogs. I hope you find them informative.
Not knowing your level of fitness I will try to define the terms and give examples from everyday life and from an athletic perspective.
I think the easiest of the three distinctions is between flexibility and agility. Flexibility is the ability of your body to move through a full range of motion without restriction due to tightness in the muscles or joints. Having adequate flexibility in everyday life may show itself by a person who is able to reach their hands fully overhead to grab a box off the top shelf of the pantry and then bend down and place that box on the floor without feeling tightness or pain in their shoulders or legs. In athletics, flexibility is best displayed by a gymnast performing on the uneven bars or on the floor routine. They are able to contort into improbable positions without restriction from muscular or joint tightness.
Agility is the ability for your body to move quickly but in a controlled manner through a variety of directions and planes of motion. Agility for the average person is demonstrated by being able to “catch” your balance when you trip on the curb by quickly placing your other foot into position without even thinking about it. For the athlete, agility can be seen in an NFL defender moving sideways at full speed, leaping over a blocker, turning and running toward the ball carrier without losing balance or control.
The power vs. strength distinction is a little more subtle. Strength is the ability to supply force against an object. Lifting a heavy box off the ground is an example. In athletics it is displayed by a football player pushing on his/her opponent for the length of a full play. Power is the ability to exert maximum strength in minimal time. It usually involves one good forceful movement. Power is the shove you give to a child on a swing when they want to go really high. In sport, it is the hard swing of a home run hitter.
Stamina and endurance basically mean the same thing. Except when I refer to them I am referring to cardiovascular endurance and muscular stamina. Endurance is the ability to process and deliver oxygen to the body. Stamina is the ability to process and deliver energy to the body. Endurance is displayed by someone who can walk up 5 flights of stairs and not be winded at the top. Stamina is displayed by someone who can carry 20 boxes of books out to the car without stopping to rest their arms. Marathon runners have tremendous endurance. And if you ever tried to throw punches for even 30 seconds it would be very clear that boxers have extraordinary stamina to keep punching over the course of ten 3-minute rounds.
I hope that helps. I would be happy to explain more or differently.
Thanks again for the question and keep reading the blog.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
Thursday, November 11, 2010
"Light weight" is an oxymoron
Then I walk into my local gym and see someone doing an exercise using the same 5lbs dumbbells they have been using for the last 3 years. Most of these exercisers are women. Their argument, "I don't want to look like Arnold." So they continue to use their "hand weights" (that term is a dead giveaway...they are dumbbells, not hand weights) and they continue to look the same year after year.
"You won't" is my standard response. Women, and most men for that matter, do not have the genetic makeup or the hours to devote to lifting weights needed to create bulking muscles. Furthermore, lifting the same sized weights over and over again for weeks, months, and years is not doing ANYTHING to make you more fit.
No one ever got stronger lifting light weights. You should not do any exercise where you intentionally choose to use light weights. Yet glance at a group exercise class at your local gym and count how many people are doing bicep curls with 5 lbs weights.
What do you pick up in your day that weighs 5 lbs or less? A gallon of milk weighs 8 lbs, your purse or briefcase is over 10 lbs, your toddler is 20+, a shovel full of snow is 25+, a full suitcase...forget it. Lifting light weights is not making you stronger; it's not even preparing you to perform your daily activities.
How to chose the right weight?
The right-sized weight is a personal decision. The important thing is to choose the right weight for you and continue to choose heavier weights when your body is ready.
If you are doing 10 reps of an exercise, choose a weight where the 8th, 9th and 10th reps are challenging and fatiguing. If you finish 10 reps and could immediately do 10 more then you need to use more weight.
Once you've gotten strong enough to complete 10 reps with the weight you are using it is time to increase it. Using progressive resistance will make you stronger, give you more LEAN muscle, and give you the arms, legs and torso you are looking for.
Arnold will never show up in your mirror. I have two friends who do female physique competitions. They train for hours lifting weights and rigidly adjust their nutrition to look lean and strong for their competitions. And even then, when you see them in street clothes you would never say "hey, look at Ms. Arnold". More than likely you would say, "wow, I wish I had those arms".
For more information on how to put yourself on the path to fitness and the body you want, contact me at 267.626.7478.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
Wednesday, September 29, 2010
Change is gradual but SOOOO worth it
Tuesday, September 28, 2010
Swim, Bike, Run, Swim, Bike, Run
If you are a triathlete or endurance athlete these three modes of exercise probably define most of your workout.
Most triathlete hold up the elite of their sport as the best athletes in the world. After all, they can run uber miles, swim for an hour and bike endlessly. Who could be more fit than Chris McCormack, Normann Stadler and Michellie Jones, the most recent winners of the storied Kona Ironman?
On the flip side, power lifters and NFL lineman are lifting 300+ lbs of weight and building muscles on top of their muscles. Aren't they the most fit?
I strongly argue that neither the Ironman winner or the NFL lineman are the fittest in the world. The elite triathletes are notably weak when it comes to moving any weight around and, as NFL All-Pro lineman Albert Haynesworth proved during training camp this year when he couldn't run a 1/2 mile, NFL lineman don't have endurance.
If your workout consists of swim, bike, run, swim, bike, run, you need to change it up....even if you are training for an event.
Total fitness comes from a balance of speed, endurance, strength, flexibility, stamina, balance, coordination, power, and agility. The athlete that achieves this or at least regularly works toward it will have more complete fitness.
This training involves total body, functional weight lifting, body weight exercises for muscular control and endurance, traditional cardio exercises done as fast-paced intervals and more.
If your in need of a boost to your fitness program. If you want to be faster on your bike or in your run. If you want to beat people at everything, not just your specialty event, then contact me to discuss using my Interval Strength Training program to get results.
We're here to work
You see, she just turned 60 years old and he is clinging to 59 for a few more weeks. (He reminds her about the difference in that first number about every 5 minutes!)
They are not hardcore triathletes or longtime athletic competitors. They are parents, home owners and have careers. They get aches and pains, overcome obstacles, and sometimes do more than they should. But THEY GET IT!!
For the three years we've worked together their mantra has been "we're here to work." He had a long day at the office, her shoulder is nagging, they both did a long ride the day before. All of those possible excuses present themselves every week. But they stick to their world view...."we're here to work."
And work they do. We meet once a week at 8pm to do a total body workout that includes short cardio intervals, lots of full body exercises, dumbbells, medicine balls, TRX straps, etc. They want to leave feeling like they made a difference in their health. They want to be faster on the bike, strong for their kayak, and feel good about themselves.
Do you think you will be able to do a 100-mile bike ride when you reach 60? If not, start doing something about it now. Contact me for a complimentary fitness consultation and a fitness assessment. Let's see where you are with your fitness and get you moving more.
Remember my Elevation Boot Camp in Chalfont runs M/W/F at 5:45am and M/Tu/Th at 6:15pm. Come out and get the first week of classes for free.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Sunday, September 19, 2010
Constantly varied functional movements done at high intensity -- huh?
Notice I said it is "the key", not "the secret". There is nothing secret about constantly varied functional movements at high intensity.
But you may not understand what I mean.
In this blog we will break each phrase down and give you a basic understanding of how to approach your exercise. Future blogs will dig deeper.
Let's start with functional movements. Functional movement has been a buzz word in fitness for the last 5 years. Functional movements are natural body movements performed on a daily basis in the course of living your life. The classic example is a squat which is an exercise that mimics sitting down into a chair and standing up from that chair. That is an activity you perform 50 times daily without thinking about it. Similarly, when you drop a pen and bend down to pick it up you are performing another functional movement, a deadlift. Learning how to perform functional movements efficiently with weight improves your ability to move on a daily basis.
What does it mean to constantly vary these functional movements? Traditional strength training programs prescribe a set of standard exercises with a fixed number of sets and repetitions performed in the same sequence with slight increases in weight over a 4-6 week period. I believe this is not optimal if you want to be fit as you face your daily life. Is there any part of your life that remains constant and unchanging over a period of 4-6 weeks? I didn't think so.
Your workouts will be more effective if they exercises, sets, repetitions, and sequences are randomized to a degree. If you could envision a PowerBall lottery machine where the numbers on the ball are replaced with a exercise and you pulled out random balls and executed those exercises as they appeared you would improve your overall fitness and prepare your body for living daily. Will talk about how the randomness can be given some structure to improve it's effectiveness in future blogs.
The results you want are driven by high intensity. How much work can you do in given period of time? The more work (weight moved) you can do in given period the high your intensity level. The intensity of your workout should be constrained only by your physical and psychological tolerance. Try to lift 40lbs over your head 100 times and you will likely hit a physical limit (you have to rest because your muscles are fatigued) or a psychological limit (oh my God I have 60 more to go!!).
Combine functional movements with constant variation and high intensity and you will achieve the level of health you want and get all the fringe benefits (lean and lovely body) that go along with it.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
267.626.7478
Thursday, August 19, 2010
The fastest, hardest one mile you'll ever run
After a full warmup (see below)
Sprint for 20 seconds
Then rest for 40 seconds
Repeat for a total of 15 sprints. Total workout takes 15 minutes.
Do this workout at a track and start each new sprint precisely where the last one left off. I carried a stopwatch in one hand and a playing card in the other. When the stop watch hit 20 seconds I dropped the playing card and then walked back to it during my recovery period so I knew where to start the next one.
That is a total of 5 minutes of running and 10 minutes of resting.
The challenge is to go all out during the sprints and then recover hard during the rest time.
Based on the results I saw posted online I set my goal for 1 mile total over the 15 sprints. I reached 1 mile and 20 yards.
Benefits of this workout
1) Intervals are a great way to optimize your cardio workouts. It improves your bodies ability to work at a high or even anaerobic heart rate and improves your ability to recover faster from intense efforts.
2) For distance runners, running at a faster pace rather than a steady slower pace will teach your body the mechanics needed to run faster and help you improve your distance times.
3) This workout can easily be used as a benchmark workout to see how your fitness has improved over time.
Remember, all fitness levels can do this workout. If you can't sprint then run, can't run then jog, can't jog then power walk, can't power walk then walk. Just go as intensely as you can within your fitness level.
Suggested Warmup
2 sets of:
15 body weight squats
25 jumping jacks
15 supermen
15 pushups
15 walking lunges
30 second plank
Wednesday, August 11, 2010
Can you really get a good workout in 5 minutes?
Wrong.
I warmed up for 5 minutes with body weight squats, lunges, jumping jacks and jump ropes. 2 rounds of about 30 seconds each just to get my blood flowing, muscles warm (not hard on a 90+ degree day) and lungs open. Then I hit it hard.
Here is the workout I did:
3 rounds of:
100lbs barbell ground to overhead - start with the weight on the ground and end with it overhead using any method you choose (snatch, clean and press, clean and jerk, squat/reverse curl/press, etc)
200 yard shuttle sprint (50 yards out, back, out and back)
5 minutes and 15 seconds.
Is this really an effective workout? Really, what can be accomplished in 5 minutes?
Yes, it is a great workout. Here's why:
1) Something is always better than nothing. Raising your heart rate and contracting your muscles will always have a health benefit over not using them.
2) The exercises chosen utilize all of your muscles. As a general rule, the more joints moving during an exercise the better that exercise is. Multiple joint exercises are called compound exercises. Moving a weight from the ground to overhead requires movement at your ankle, knee, hip, shoulder and elbow joints. You can't get more compound than that. Compound exercises are the most efficient for getting a total body workout. Use them frequently and definitely when you have limited time.
3) Short workouts done at high intensity (repeat....high intensity) will improve your anaerobic conditioning. You know when you're in a rush and forget something at the office and the elevator is taking too long? You have to run up 4 flights of stairs and you're out of breath at the top. You are likely using your anaerobic system. Your body is operating in oxygen deficit. It can only do so for a short period but the more you train in your anaerobic zone the longer you can sustain a high intensity effort.
4) The workout establishes a benchmark for you to try and beat the next time. I recorded my time so that when I do that workout next I have a time to shoot for. Always try to better your best on benchmark workouts.
Here is another suggestion for a short workout. Use the Tabata method. Choose an exercise. I suggest body weight squats, lunges, pushups, pullups, situps or running sprints. Perform as many of that exercise as you can in 20 seconds then rest for 10 seconds (just 10 seconds) and repeat that sequence 10 times. That is a 5 minute workout. Remember, when doing the exercise don't sacrifice form for speed but do focus on doing as many reps as possible. I can hold at 21 body weight squats for 10 rounds. I can start at 24 pushups but my numbers tail off as the rounds get higher.
I guarantee you will feel a Tabata workout the next day.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
http://www.activepersonalfitness.com/
267.626.7478
"You give us the effort...we'll get you the results."
Wednesday, August 4, 2010
Childhood Obesity: A Matter of National Security?
Among the points made at the beginning of the meeting by Rep. Murphy was that physical fitness readiness is one of the leading reasons for rejecting military recruits and that the percentage of recruits rejected for not meeting military fitness and weight standards is soaring dramatically along with our childhood obesity problem.
So we have young people who want to join the military but they are too overweight or too out of shape or both.
This issue is close to the Congressman's heart as he is a member of the House Committee on Armed Services and was the first Iraqi War veteran elected to the House.
So let's look at the current situation. Mission: Readiness, a a D.C.-based organization of retired generals, admirals, and civilian military leaders released a report earlier this year entitled "Too Fat to Fight." The group reports more than 27 percent of Americans between the ages of 17 and 24—that's more than 9 million young men and women—are too overweight to join the military.
What does it mean to be too overweight to join? The military has defined standards for weight, body fat percentage, and a physical fitness test for all new recruits. Below are links to the standards. Here are some examples.
A 5'8" male between the ages of 21-27 can weigh up to 170lbs.
A 5'5" female between the ages of 21-27 can weigh 145lbs.
A 22-26 year old male must be able to do 31 military pushups.
A 22-26 year old female must be able to do 11 military pushups.
A 22-26 year old male must be able to run 2-miles in 17:30.
A 22-26 year old female must be able to run 2-miles in 20:36.
Most of my Boot Campers, all of whom are well beyond that age range (sorry, but that's the fact, Jack), can complete those standards. But 27% of our kids cannot.
Take a look at the links below and see if you have what it takes to get into the military.
Weight and body fat standards
Physical fitness test standards
Be well,
Paul
Monday, August 2, 2010
How to get your kids fit for life
Tomorrow we are talking about how to implement community-based healthy kids programs. I intend to work hard with my colleagues to create a meaningful difference in the way kids in Central Bucks County think about fitness and nutrition. What are some things you can do to improve your child's health and wellness? Here are a few suggestions:
1) Be a role fitness model. Kids will follow your example. If you make exercise a regular part of your day, talk about it openly (brag about it even), and involve your kids you will see that they take on some of those traits.
Two examples, one of my clients needs to get a walk/jog into her regular routine but works full time and has two pre-K children. So she gets one in the stoller and her son on his bike and off they go for 20-30 minutes. It is healthy for her and gets them to understand how important fitness is to their health. Another friend of mine brings her pre-K daughter to the gym regularly but before putting her in the gym's day care she takes her to the Spinning room and out to the fitness floor so she sees where mommy is going. This routine will stick with her.
Check out my article from an issue of the Bucks County Womens' Journal for more about being a fitness role model.
2) Be a Nutrtion Role Model. Make your food choices a part of the daily discussion around the house. It is ok to say, "should I have a bowl of grapes or should I have ice cream?" and let everyone know you are choosing grapes. If they see that you choose healthy over harmful it will become part of who they are.
3) Pack Your Child's Lunch. School food is dreadful. Terrible, pre-packaged, processed, microwaved gunk that they call eggs, pizza and cheeseburgers. Thankfully, many schools have gotten rid of their soda machines but there is so much work to be done on school menus. Don't have time? Yeah, your parents probably didn't either but most of my generation went to school with a bagged lunch. Include some lean meat, fruit, yogurt and a healthy drink and they will not only get better nutrition, they will be more alert for class.
4) Let Your Children Try Different Activities. Kids don't need to "be a future star" to enjoy multiple sports/activities. It is not just organized sports that give you exercise, let them play in the pool (supervised, of course), take a hike in the park, rent a canoe or kayak or paddle boat, play frisbee or tag. Just MOVE!! In addition, try some of the more traditional and less traditional sports, baseball and soccer are popular but how about skateboarding or BMX riding. All movement counts.
Off to see the Congressman,
Paul
Thursday, July 15, 2010
The Importance for Standardized Testing
Those of you who are 40ish like me cringe at the thought of filling those bubbles with your number 2 pencils in middle school. Admit it, you had a rule, when in doubt go with B.
For others, the thought of standardized testing gets your blood boiling. You may believe that standardized tests improve student and teacher performance and they are necessary for the future of our education system. Or, conversely, you may believe standardized tests drive the wrong behavior and that our kids are better off learning how to learn rather than learning how to pass a test.
Trust me, I'm not jumping into that debate.
For the purposes of this article, standardized testing is good...for your fitness.
Yesterday I did one of my benchmark workouts. A workout that I do every 3-6 weeks to see my fitness improvements. I was ecstatic. For this particular workout I made a 10% improvement over my last attempt. That's huge!!
What this test showed me was that my commitment to 5 workouts per week (4 of them are 30 minutes or less) over the last two months is paying off. My results rarely show up on the scale and body fat percentages are an inexact science. I need personalized fitness tests to tell me if I am improving my fitness.
When I begin working with a client we do a series of benchmark tests (weight, body fat, measurements, core strength, flexibility, cardio capacity and basic strength). Every 4-6 weeks we revisit these tests. Everyone should do these basic tests and track their progress.
It's when we get past the beginner stage with my clients that we start to add personalized benchmark tests. In boot camp we do these every 6 weeks. Below are some of the tests we do regularly in boot camp:
- Maximum number of pushups (elbows come to a 90 degree bend and no more than 3 seconds of rest between pushups)
- 100 box jumps (10" step) as fast as possible (two foot jump or step up and down)
- Maximum number of jump ropes in 2 minutes
- 40 - 10foot side-to-side shuffles as fast as possible.
How to perform your standardized tests
The most important thing about the test is that it must involve a repeatable exercise done with a specifically measurable range of motion. If you choose to do squats, put a chair behind you and make sure your butt hits the chair on each repetition. If your butt doesn't hit the chair then the rep doesn't count. Similarly with the pushups listed above. If your elbows don't hit a 90 degree bend then the rep doesn't count.
Secondly, the exercise must be done for a defined number of reps or a defined period of time. If you choose to do jump ropes make sure you pick a number or jumps or do as many as you can in a given period of time.
Thirdly, choose tests that measure all aspects of your fitness. Your tests should involve exercises that measure your cardio capacity, maximum strength, muscular endurance, flexibility, and core strength.
Lastly, perform these tests as part of your regular workout at various times. Don't set aside special days and don't do any specific preparation for them. In other words, don't rest for two days beforehand or change your routine in any way prior to your tests. Just make them a normal part of your routine.
Here are the benchmark tests that I use to measure my progress regularly.
CrossFit's Fight Gone Bad: 5 exercises done for 1 minute each with a continuously running clock. I move from one exercise to the next without stopping the clock, performing as many reps as possible in the minute. After getting through the 5 exercises I rest for one minute then repeat the 5 exercise set two more times. Grand total is 17 minutes. The exercises:
- Toss a 20 lb medicine ball up to hit a 10 foot target
- Sumo deadlift with an upright row using a 75lb barbell
- 20" box jumps
- 75 lb overhead push press
- Row for one minute
I count the total reps for the first 4 exercises and the total calories on the row to get my total score for each round then add them up for a grand total.
Maximum weight deadlift, back squat and overhead press: Deadlift increasing amounts of weight until I hit my maximum using good form. Do the same for back squat and overhead press.
Tabata pushups and squats: Do as many pushups as possible in 20 seconds and rest for 10 seconds. Repeat that for 5 rounds and add up your total number of pushups. Do the same for squats.
Run 5K as fast as possible
Filthy Fifties:
50 reps of 12 exercises done as fast as possible with good form
Box jumps, 24 inch box
Jumping pull-ups
Kettlebell swings, 35 lb kettlebell or dumbbell
Walking Lunges, 50 steps
Hanging straight leg raises
Push presses, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders jump ropes
Your tests should reflect your current fitness level and should be made more difficult the more fit you get. Fight Gone Bad and Filthy Fifties are a real struggle for me but they are getting better.
If you need assistance with assessing your current fitness level or if you would like help setting up regular tests for yourself please contact me at the number below.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Monday, July 5, 2010
More on my marathon training
Let's start with the two key reasons why I am not running long distances 3-4 times a week like a traditional training plan requires.
First, I don't love running. Traditional plans are extremely running intensive. Runner's World magazine provides a standard 4-month training plan for "beginners". The total amount of running over the 4 months is 347 miles. That is the equivilent of 13+ marathons. That is for beginners.
They recommend an intermediate plan of 5 runs per week with a range of total mileage between 562 and 610 miles and with 4 straight weeks of 45+ miles of running. If you love running, by all means, have at it!!!
If not, my plan calls for a approximately 300 miles of running in 5+ months of training. No week will cover more than 30 miles of running and my focus is on building up the leg stamina for the long runs. Each weekend includes a long run, beginning at 10 miles in late June and building up to 22 miles in late October.
The second reason I am constructing a less-traditional plan is that I don't like what endurance training does to my overall fitness. I work with many triathletes and distance runners. They simply are not as strong as I want to be. I refuse to sacrifice overall strength and function to be able to do a marathon. My plan calls for a lot of continued strength training and power workouts to improve my leg, hip, lower back, core and upper body strength to help prevent overuse injuries.
The long weekend runs will be supplemented by my Interval Strength Training workouts throughout the week. To the extent that those include running they are typically short, hard, fast interval runs. But for the most part, those workouts are total body strength and high-intensity cardio workouts lasting between 20 and 40 minutes.
Here is what I have done over the last two weeks. For those of you who are new to my blog, I personally follow the CrossFit Workout of the Day with modifications away from some of the gymnastic and olympic lifting movements.
June 14th
Row 500 meters
30 body weight bench presses (done on a chest press machine)
Row 1000 meters
20 body weight bench presses
Row 2000 meters
10 body weight bench presses
June 15th
Row 2000 meters
50 Wall ball tosses with 20 lb ball
Row 1000 meters
35 Wall ball tosses with 20 lb ball
Row 500 meters
20 Wall ball tosses with 20 lb ball
June 16th and 17th - Rest Days
June 18th
10 - 100 meter sprints with 90 sec rest in between each
June 21st
5 rounds of 50 foot walking lunges with 45lb barbell overhead, and
21 burpees
June 22nd
5 rounds of:
hard 1/2 mile run, and
50 pushups
June 23rd
3 rounds of:
15 dumbbell thrusters with 2-50lb dumbbells
30 situps on the glute-ham developer
June 24th - Rest Day
June 25th
5 rounds of:
40 double under jump ropes
30 - 2' high box jumps
20 - 55lb kettlebell swings
June 26th - 10 mile run
that is just a two week overview. Notice that running is combined in with a lot of rowing and other high-intensity aerobic activities that build stamina, strength and functional movement.
Stay tuned,
Paul
Wednesday, June 30, 2010
Exercise intensity is the greatest predictor of fitness
Here is a repost of a short article by Mike Boyle, one of the leading fitness trainers and fitness researchers in the industry. Occasionally I agree with his positions.
Article by Mike Boyle....
"It's amazing how much marketing affects truth in fitness.
I remember when machine training was all the rage because it was thought to be safer and more effective.
The problem with this "truth" is that it was a lie or at least a misconception promoted by the manufactures of machines and often backed up by industry-funded research.
Nautilus was advertised as a 12-machine, 12-minute trip to the Promised Land. Today it's Curves.
Tomorrow, who knows?
The Cooper Clinic told us that aerobic exercise was going to change our lives. Suddenly everyone was a runner.
I think the real beneficiaries of the aerobic training boom were the doctors and physical therapists who made millions caring for all those who were injured on the road to the Promised Land.
The aerobic training boom made us aware of things like plantar fasciitis, iliotibial band syndrome, and patella-femoral dysfunction. It gave us RICE (rest, ice, compression, and
elevation) and made sports medicine a household word.
Next came the group exercise phenomenon, the aerobics shoe, and aerobics classes. More marketing, more injuries. More money for the doctors and PT's.
Some of these ideas were well-intentioned attempts at wellness promotion, others flat out lies propagated to make money. In either case, we still don't get it. The truth is that exercise needs to be smart and safe. but it also needs to be hard if possible.
Very little in life was ever achieved without hard work. Fitness is clearly not the exception. Some doctors try to say gardening qualifies as exercise.
Ask yourself this question. "How is kneeling in dirt exercise?"
Others say walking is great exercise. The truth is that something is always better than nothing, but why aim so low?
The reality is that we should be exercising as hard as we are physically able. In fact, the medical professionals themselves said that in 2002 but the information got little coverage.
The New England Journal of Medicine (Volume 346:852-854 March 14, 2002) published a study and an editorial titled "Survival of the Fittest" that said "...the peak estimated exercise capacity achieved during the test (graded exercise treadmill) was the strongest predictor of the risk of death among patients with cardiovascular disease and among patients without cardiovascular disease."
The study went on to say, "Greater fitness results in longer survival." The study said nothing about duration or frequency, it only mentioned performance. The people that lived the longest were not the ones that exercised the most frequently. They were the ones who lasted the longest on the treadmill test.
The key variable that related to life expectancy was fitness, not total time or number of days per week. Those that were able to exercise the hardest lived the longest.
Think about that next time you take a walk or work in the garden. If that is all you can do, fine. However, healthy people need hard work."
End of article.
Post your thoughts to the comments section.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
http://www.activepersonalfitness.com/
267.626.7478
"You give us the effort...we'll get you the results."
Monday, June 28, 2010
10 miles with the help of two angels and Bob
Saturday was my first longish (10 mile) training run in prep for the marathon in November. I had to use all the tricks in the book to motivate myself and some of the tricks weren't even planned. I got help from a few friends. I am grateful for it, sore, but grateful.
I started my plan by arranging to meet one of the boot camp clients, Bridget, at Peace Valley Park at 6:30 am for the run. We run at different paces but the point was we would hold each other accountable by meeting for the start of the run. Both of us think we would have stayed home and skipped the run if we hadn't agreed to meet up for the beginning. Mission accomplished. After a warmup we began the run at 6:35. Angel #1 did her job. Lesson learned: Find a friend to help hold you accountable to your training sessions.
This was without question the worst run I have ever done. Physically and mentally I was a wreck. The first loop of the lake is 6 miles and I stopped at least 4 times to walk and give myself a pep talk. All I could think about was how I could ever do this for 26 miles since I dread 10 so much. As I completed the first loop I was going to simply stop and pack it in. Stomach troubles, a tight left calf and some mental weakness were steering me back to the car. Enter angel #2.
On my walk to the car, my friends Bob and Lisa pulled up. Lisa was starting an 18 mile training run and Bob was going for a bike ride. Nothing can kick start your mental toughness more than knowing someone else is going to run twice as far as you and probably faster. After talking with them for a couple minutes and a needed trip to the restroom I headed back out for a 2-mile out and 2-mile back run to complete my 10. My mission, DO NOT let Lisa catch me (at least before the 2-mile turnaround). Mission accomplished. I barely beat her to the turnaround and headed back. Lesson learned: Draw inspiration from others who are accomplishing the goals you want to achieve.
Then I stopped again. Ugh. Mental breakdown #50. Enter Bob.
Bob was riding his bike on his way to meet up with Lisa. He listened to me whine for a minute about my calf, how I can't get a rhythm, blah, blah, blah. Then he just said, "I should send you a link to a blog I read yesterday about persistence". This happened to be a blog I had just written and posted. Nothing like having your words thrown back at you 24 hours later. Lesson learned: Even if you don't have it that day, push through and finish your workout. A crappy workout is generally better than none at all.
I'll be posting some of my other training session shortly.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Thursday, June 24, 2010
Landon Donovan, two anonymous tennis players, and the lessons of persistence
It is the single most powerful quality to have if you want to achieve a goal or dream. It was never displayed more overtly than yesterday.
Yesterday was an epic day in sports. Whether you follow soccer and tennis (most Americans have no more than a passing interest in either) or you don't, you have heard the news from South Africa and London.
In South Africa, the USA Soccer team, robbed of victory in the previous match by a referee's poor decision, faced a must-win situation to advance to the "knockout" round of the World Cup. This is a big deal. So big that hundreds of millions of people worldwide watch every game. The Super Bowl wishes it got this much attention.
They dominated play in Wednesday's match with Algeria but could not score. The team hit goal posts, missed easy scoring chances, and yes, had another goal disallowed by a referee's poor decision. As the end of the scoreless game neared it seemed as though the team could not overcome the bad calls and mistakes. It was not meant to be. As they entered extra time (the four minutes added on at the end of the game) they were in full attack mode, needing to score, desperate, 4 minutes from failure after 4 years of preparation.
Then magic happened. A key save by the U.S. goaltender, an aggressive pass to leader Landon Donovan, a flurry of passes and a bouncing ball in front of Algeria's net, and then Donovan ran on to the ball and calmly kicked it in. "It was like time stopped for a moment", Donovan said afterward.
The goal was an epic moment in USA sports. A memory for everyone who watched. A moment of national pride that sports can bring to a country. Denied a goal in a match they dominated until the 91st minute, the USA team worked even harder, pushed the pace, became more agressive and intense until they broke through with the goal. Memorable. Inspired.
A couple continents north of South Africa, two guys no one ever heard of played a lot of tennis yesterday. A LOT of tennis. 10 hours worth. And it's still not over. American John Isner and Frenchman Nicholas Mahut are still playing. The match began Tuesday, played all day Wednesday and continues today. The fifth set is tied 59 games to 59 games. For those of you who don't follow tennis, 59 total games is considered a very long match. They've played 118 games in the last set alone and they're still not done.
This is the longest match ever played. No one would have watched this match if it were not a record setter for length. Neither of these guys is famous. Neither of them will win the tournament. And yet, neither of them will quit. How easy would it be to just quit and let the other guy win. They have gained instant fame with appearances on the Today Show and other media outlets. Why not just stop now? But Isner and Mahut battle on. One will eventually win and one will lose but they have made a mark in tennis history.
My clients are regularly confronted with the fear of not reaching their goal. A few pounds of weight gain one week, a day where a 2 mile run feels like a marathon, and the feeling that someone else in boot camp is stronger, leaner, and fitter than they are.
At those moments of doubt (we're not going to advance to the knockout round or I'll never win this marathon match) is when you need to dig the deepest.
Landon Donovan and the US squad showed us that it sometimes takes effort in every moment to reach your dream. Isner and Mahut showed us that sometimes it takes a effort behind what you could have imagined to achieve your goal.
The next time you are faced with a workout where you just don't have it and don't think you will finish it. Take a moment and realize that all of the effort you put in will pay off big one day. And when it does, go out and set another goal.
Sunday, June 13, 2010
A first hand look at marathon training
My most basic obstacle is I don’t like to run. More accurately, I don’t like training runs. I like races. If I could show up at the marathon and crank out 26.2 without the big training runs beforehand I would be a happy man. Marathon runners and other endurance athletes call these volume runs. The more volume, read miles, you put in prior to the race the better prepared you’ll be. We’ll address this later.
My second obstacle is I don’t have the time to do a traditional marathon training program. There is no magic or secret to these programs. Every other issue of Runner’s World or Triathlete magazine contains 6-month, 4-month, beginner, etc. plans for completing a marathon. A general summary of these plans goes something like this. Run 3 or 4 times a week, the runs during the week start short and get longer as you get closer to the marathon, the run on the weekend starts long and gets longer as you get closer to the marathon, build up the weekend mileage to 22-24 miles a couple weeks before the event and taper your training for a week or two leading up to the big day.
A traditional training program could take 10-15 hours per week. That doesn’t work for me. And in my conversations with other people who have used traditional training plans in the past, it doesn’t work for them either.
I should add that I believe in maintaining total body fitness which includes not only endurance but strength, flexibility, agility, stamina, balance, coordination, power and mental toughness. Dedicating your fitness program exclusively to running tilts the balance towards endurance, stamina and mental toughness. Ask a marathon runner or distance triathlete to deadlift their body weight and you’ll see how that training impacts their strength.
So how am I going to overcome my dislike for long training runs, lack of training time and desire to maintain strength, power and agility while building my endurance?
I will be using a hybrid of my Interval Strength Training (IST) program and long distance run training. In part 2, I will lay out the plan in general terms and then continue to post updates as the November event gets closer.
Tuesday, June 1, 2010
June Jump Rope Challenge
Jumping rope is an excellent total body exercise. It strengthens your legs and builds muscular endurance in your arms while provide an elevated heart rate. It is easy to learn and you will get better at it every time to do it. I have countless clients who couldn't jump at all when they started and now they are easily doing 200 in 2 minutes. Our Boot Camp record is 293 in two minutes if you want something to set an aggressive goal.
Here is your month-long Jump Rope challenge to get you to be a superior jumper.
June 1 - June 5
Tuesday - go buy a jump rope. If you have one then do as many as possible in 2 minutes. Record your result. A jump only counts if the rope passes under your feet. If you catch the rope on your toe and it does pass under your feet it doesn't count. I don't care if you jumped.
Wednesday - Maximum jumps in 2 minutes.
Thursday - 10 rounds or tabata jumps. Do as many as you can in 20 seconds then rest for 10 seconds. That is one round. Repeat for a total of 10 20sec/10sec sets.
Friday - Beginner - 100 jump ropes, Intermediate - 250 jump ropes, Advanced - 500 jump ropes.
June 6 - off day
June 7 - Do as many jumps as you can in 5 minutes. Record your total.
June 8 - 5 minutes of Jumping Jack Jump Ropes. Move your feet out and in like a jumping jack alternating your landing on each jump.
Jun 9 - 10 rounds of tabata jumps.
Jun 10 - Do as many as possible in 2 minutes. Record your total.
Jun 11 - Beginner - 150 jump ropes, Intermediate - 400 jump ropes, Advanced - 750 jump ropes
June 12 and June 13 - Off days
June 14 - Do as many jumps as you can in 5 minutes. Record your total.
June 15 - 5 minutes of single-foot Jump Ropes. Jump on one foot for 25 repetitions then switch to the other foot.
June 16 - 10 round of tabata jump ropes doing the odd numbered rounds on your left foot and even numbered rounds on your right foot.
June 17 - Off day.
June 18 - Beginner - 200 jump ropes, Intermediate - 500 jump ropes, Advanced - 1000 jump ropes.
June 19 and June 20 - Off days
June 21 - Do as many as you can in 2 minutes. Rest one minute. Do another 2 minute test.
June 22 - 5 minutes or single-foot Jump Ropes. Jump on one foot for two repetitions then switch smoothly to the other foot for two repetitions and continue.
June 23 - 10 rounds of tabata jump ropes using the alternating two repetition method from the previous day.
June 24 - Off day.
June 25 - Beginner - 250 jump ropes, Intermediate - 600, Advanced - 1200
June 26 and June 27 - Off days
June 28 - Do as many as possible in 5 minutes. Record your result.
June 29 - 10 rounds of tabata jump ropes.
June 30 - Do as many as possible in 2 minutes. Record your result.
If you have questions, email me at paul@activepersonalfitness.com.
Happy jumping,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
Thursday, May 13, 2010
Should I do [fill in the blank] exercise? YES
The answer (almost universally) is YES, DO THEM ALL!
Varying your exercise routine is essential for getting results, avoiding boredom, improving total body health, and losing weight. The first thing I do when I meet with avid runners or cyclists is to get them focused on other activities (swimming, body weight exercise, yoga). This mix of activities will help them run/bike faster than if they simply ran or biked more.
Challenging your body in a different way each day helps you avoid plateaus in your results. A plateau is a leveling off of your progress which happens when you perform the same exercises in the same way over an extended period of time. Many people talk about their "workout routine". If you have a "routine", it's time to break it.
I recommend creating a master list of types of exercises that you will do. Not just the ones that you like, but also include ones you don't like so much. Your list might look like this:
Yoga, Spinning, TRX suspension training, Dumbbells, Elliptical, Machines, Play Basketball/Tennis/Soccer, Jog or Run, Swimming, Abs, Kettlebells, Boxing, Pilates, Step Aerobics, Fitness DVD, Walking....you get the picture.
Write each of these on a piece of paper and place them in a bowl.
Determine the number of days you can exercise each week. Make this a realistic goal that you know you will work to achieve.
Pull a slip of paper out of the bowl and that will be your focus for that day. I workout 3 days in a row then take one off so I usually workout 5 days a week. If those days are Monday, Tuesday, Wednesday, Friday and Saturday then I would pull a slip out for each day at the beginning of the week to set my schedule. It could look like this, Monday - Spinning, Tuesday - Play Tennis, Wednesday - Dumbbell workout, Friday - Run, Saturday - Dumbbell workout.
Of course you may have to place restrictions on some of the slips of paper. For example, you can't take a step class unless there is one offered that day. In that case, just draw another slip of paper out of the jar.
Variety is the key to total body wellness. Start to mix it up and keep your exercise exciting!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Tuesday, March 16, 2010
A must-read for parents of young athletes
He received a question from someone about how to structure an off-season workout for a 9-year old hockey player. This is the response.
"Step 1- play another sport. Lacrosse is highly recommended as it has similar skills to hockey although baseball is fine. This does not mean another sport in addition to hockey. Summer is the off season.
Step 2- Cancel all hockey camp registrations except 1 week. Pick your favorite that has the largest number of your friends attending and go to that one. Ideally look for a camp that only has you on the ice once a day. No need to get blisters. You won’t get better in a week anyway.
Step 3- Cancel any summer hockey leagues you are scheduled for. The best players in the world never play summer hockey and, they never have.
The only conceivable exception would be a weekly skill session lasting one hour. Another exception would be "play". If ice is available and the kids can play, let them. Please remember play means NO COACHES or COACHING.
Step 4- Reread steps 1-3. Acknowledge that the key problem in youth sports is applying adult values to children’s activities.
Step 5- Go to the nearest bike shop. Get nice bikes for everyone in the family
Step 6- Ride the bikes, not in a race. For fun. Maybe put a few hockey cards in the spokes to make noise.
Step 7- Head to Walmart and buy fishing rods.
Step 8- Take the fishing rods to the nearest lake and fish.
Now That is an off-season plan for any nine year old.
Step 9- repeat steps 5-8 while continually rereading steps 1-3"
My comment......Finally a reasonable message to parents who are over training their kids at a young age. Children need true off-seasons and variety so that they physically develop into their bodies. Regular exercise including supervised weight lifting is encouraged but that is all part of a well rounded active lifestyle including bike riding and, gasp, fishing. Thank you Mike.
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Sunday, March 14, 2010
What's your excuse?
http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv
Be well,
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Thursday, February 25, 2010
Victoria checks in with GREAT Results!!
We worked out twice a week for some time with slow steady progress. It wasn't until Victoria took my advice and began "doing her homework" that the results really popped. Her homework was to add two additional workouts per week when I was not there, workouts which I provided to her based on exercises and intensity levels we used in our one-on-one sessions.
Where is she now? 162lbs and into a size 6. She just came back from 7 weeks away in Houston and not only kept up her workout routine but lost additional pounds. Awesome results, Victoria!!
Before - 205lbs, size 16
After - 162lbs, size 6-8

Saturday, February 6, 2010
An Approach to Achievement - Will Smith
Enjoy this video compliation of Will Smith's thoughts on dedication and skill development. Pay particular attention to what he says about running on a treadmill.
Monday, February 1, 2010
February Lunge Challenge
But first, I relaunched www.ActivePersonalFitness.com last weekend. The new look and feel will make it easier to find information about all of our programs from in-home personal training to Elevation Boot Camp to our new Central Bucks Challenge for weight loss to our brand new Central Bucks Runners club. Take a look at the new layout and let me know what you think. You can always reach me at 267.626.7478 or at paul@activepersonalfitness.com.
February Lunge Challenge
Ok, here goes....
Mondays - Stationary Lunges
Tuesdays - Reverse Lunges
Wednesdays - Walking Lunges
Thursdays - Lateral Lunges
Fridays - Squats
Week of Feb 1 thru Feb 5 - Do 30 of each exercise on each leg.
Week of Feb 8 thru Feb 12 - Do 50 of each exercise on each leg.
Week of Feb 15 thru Feb 19 - Do 70 of each exercise on each leg.
Then.....
The week of Feb 22 thru Feb 26 do the following:
Monday - 100 walking lunges
Tuesday - rest
Wednesday - 200 walking lunges
Thursday - rest
Friday - 300 walking lunges
What are you waiting for? Go!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478
"You give us the effort...we'll get you the results."
Monday, January 4, 2010
Active Personal Fitness Pushup Challenge
Every day in January do a number of pushups related to the day of the month. You do not need to do them all at one time. Break them up throughout the day as you need to.
Beginners (new to doing pushups)
The number of pushups equals the day of the month. For example, January 5th is 5 pushups.
Restarters (have done pushups before but it has been a while)
The number of pushups equals 2x the day of the month.
Former jocks (it has been a while but you think it hasn't)
The number of pushups equals 3x the day of the month.
Avid Exercisers ("I do pushups while I brush my teeth")
Add a "0" after the single digit days and do 4x on the two-digit days. For example, January 5th is 50. January 17 is 68.
Personal Trainers ("You call this a challenge")
Do the following using the avid exercisers prescription above.
Pushups
Body Weight Squats
Dips
Walking Lunges
Ready, Set, Go!!
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
Elevation Boot Camp
www.ElevationBootCamp.com
267.626.7478
"You give us the effort...we'll get you the results."