An amazing and heartfelt testimonial from one of our boot campers and friends

I received an email last week that I want to share with you. After reading it you will understand 1) why I do what I do and 2) why you need to make exercise a priority in your life.

Paul

*******************

Hi Paul,

I wanted to share this with you, if you want to use it for a testimonial that's great, but really I want you to know this because I appreciate what you do.

First of all, I always love your boot camps (regardless of how much I whine). But I always came sporadically because I would have a hard time finding time and I would feel guilty for spending the money. (It's a mom thing I think). When I started coming with Bridget, it gave me the incentive to keep going. (If she wanted to keep going, I should too. I can't abandoned her now.) And I do actually love the classes.

As it got closer to my birthday it really made me think. My mother was only two years older than me when she had her first heart attack. A little history of my mom, she was an amazing athlete. I mean amazing! She played golf, field hockey, bowling and even had a contract to play professional baseball for the Fort Wayne Daisies. Any sport, she was amazing. (not hereditary).

In her 20's she was diagnosed with rheumatoid arthritis. Her sports were limited. In her 30's she could still bowl and play golf, but that was about it. In her 40's just golf. Because of her pain, she didn't move much. She certainly didn't do excercises to get her heart rate up. And then her heart attack. I remember her making a few attempts at exercising (Dancing with the Oldies with Richard Simmons) but truly it didn't last.

The older she got, the more pain she was in. It was sad. She was diagnosed with Alzheimers at age 60 and died before her 61st birthday.

To say this isn't always in the back of mind would be a lie. When I want to give up, I think of her and have made a decision that I am going to do whatever I can control to prevent this from happening to me. Exercise being the most important. Diet right beside it.

I had a physical a couple of weeks ago. My cholesterol is perfect, instead of giving me an EKG, they did a test for inflammation which can predict heart issues. I was told my asthma would probably screw those results. It did not. It was again at the perfect level. (Inflammation is also something that every Alzheimer patient has). I have to attribute that to running and I have to give you credit for that.

With your encouragement, and just telling me "yes, you can do this", as much as I hate it, I run 5 days a week. Now I feel like I can breathe real breaths. I never realized how shallow I used to breathe, I feel like my lung capacity has grown significantly. I may never run a marathon, but that isn't really the point for me. No signs of arthritis. Essentially, I got a gold star.

I decided that paying for boot camp is cheaper than paying for medication for not exercising. It's cheaper than liposuction and I feel so much better because of it. That is how I need to look at spending the money on myself.

So I want to thank you for making it fun and challenging. I have gotten so much stronger since I started and I forgot how much I miss feeling this way. I look forward to class and it keeps me motivated. It is obvious how much time you put into your classes, I can honestly say, I never left class feeling like I didn't have a great workout. So thank you for helping me, you have no idea how much.

Joanie

Weight Watchers Gets It Right

I’m a fan of Weight Watchers.

I know many of my wellness colleagues are rolling their eyes reading this but Weight Watchers' simple approach of portion control, recording what you eat, and providing group support just works. Millions of people have shed tens of millions of pounds by counting points, keeping food journals and showing up for weekly weigh-ins.

So why do my colleagues make snide comments under their breath? Well, for one, Weight Watchers never really cared WHAT you ate. They assigned points to every food under the sun and as long as you stayed within the point range you could eat any combination of foods your heart or stomach desired. (You see, my personal trainer friends tend toward organic and paleo eating, avoiding all things processed. A 2-point bag of WW cookies will send them into a 2-day cardio binge).

But now the venerable weight loss company has taken a bold step. Their famous Points system, introduced in 1997, just got an overhaul. They have recognized that the idea of “a calorie is a calorie is a calorie” is not the optimal way to approach nutrition.

“Calorie counting has become unhelpful,” according to the company’s president David Kirchhoff as quote in Time Magazine. “When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being ‘the same’ because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices.”

The new Points Plus system assigns NO POINTS to fruits and vegetables (except for the most starchy varieties). That’s right, you may now eat bushels of apples, bunches of bananas and all the mango you’d like.

Basically, if the food is high in protein and fiber it gets a low point rating so you can eat more of it. If the food is high in processed carbs, it will be accompanied by a high point total.

So the mantra I have been instilling in you for several years, “eat meat and vegetables, fruits and nuts, few starches, no sugar” has now been confirmed by the most popular weight loss program on earth.

The lesson, try every fruit and vegetable you can find, list out 5-10 that you like, keep them on hand at home and eat them at any point in time.

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
Website | Facebook | Blog
267.626.7478
"You give us the effort...we'll get you the results."

10 Most Important Things for Establishing a Healthy Lifestyle (Part 2)

I was asked by an author this week to submit the 10 things I think are most important to a healthy lifestyle for a book he is writing. Earlier this week I shared the first 3 tips. Here are numbers 4-6. Stay tuned next week for the final four.

4. Good health begins with nutrition. Even if you exercise religiously, failing to eat foods that offer usable energy from proteins, complex carbs and, yes, healthy fats will prevent you from achieving optimal results. Choose your foods wisely. Lean toward meats, vegetables, fruits and nuts and away from starches and sugars.

5. Followed closely by exercise. Similar to #4 above, if you eat pristinely but do not move you will not achieve optimal results. Make a list of 10 exercises you like and 5 that you don't. Include body weight and strength training exercises along with traditional cardio (walk/run, bike, row, jump rope). Intermix these exercises in different sequences as often as you can. Very often people don’t like an exercise because they are not good at it – yet.

6. Regularly evaluate where you are in relation to your goal. Setup some simple fitness tests and perform them regularly to provide accountability and motivation. Here are some examples.

- 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)

- Move your body (walk, jog, run) 1 mile as fast as you can

- Row 2000m as fast as you can

- Maximum number of jump ropes in 2 minutes

Check in next week for tips 7-10.

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."

10 Most Important Things for Establishing a Healthy Lifestyle (Part 1)

I was asked by an author today to submit the 10 things I think are most important to a healthy lifestyle for a book he is writing. I rattled off my list (a good list if I do say so myself) and thought it would be useful to share with you.

Here are the first three items. Stay tuned for items 4-10 in the next few days.

1. Establish a measurable goal. Always have something that you are working towards. It can be anything from participating in a fitness event to losing a specific amount of weight to working out x amount of times a week. A goal shines light on your progress and helps you adjust your habits regularly.

2. Get buy-in from your family and friends. Each January I publish my fitness goals to everyone I know (whether they want to hear them or not). Let everyone know what you are trying to accomplish so they can help you through the struggles and celebrate your successes. If you establish the importance of your health to everyone around you they will respect you for going to the gym, out for a run, or turning down an extra piece of cake. Heck, they may get inspired to join you!!

3. Consult a professional. Fitness trainers, nutritionists and wellness coaches are invaluable assets to helping you establish healthy habits. They will motivate you and hold you accountable. Yes, this may sound a bit self-serving but it is also undeniably true. We hire accountants to do our taxes, dentists to fix our teeth, headhunters to find us jobs, I.T. guys to fix our computers, all because they live and breath the details every day.

Stay tuned for the rest of the list later this week.

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
CrossFit Level 1 Trainer
NASM - Certified Personal Trainer
Website | Facebook | Blog
267.626.7478
"You give us the effort...we'll get you the results."

February Fitness Challenge

It's time to dust off your jump ropes. This month's fitness challenge is all about the age-old piece of rope that has been used by fitness enthusiasts and little kids for decades.

Don't have a jump rope? Go get one. They cost less than $10 at your local sporting goods store. Avoid the cheaper plastic ropes and go with the beaded or leather options. Since the chart at the bottom of this post to determine what length you should use.

Why Jump Rope?

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 296 in two minutes if you want something to set an aggressive goal.

Where to jump rope?
Don't let the excuse of cold weather stop you. You can jump rope 1) at your gym, 2) in your garage, 3) in your living room (if you want to protect your carpeting put a small throw carpet down), 4) in your basement.

The Challenge
Here is your month-long Jump Rope challenge to get you to be a superior jumper.

Feb 1 - Feb 4
Tuesday - Do as many jumps 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 - 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.

Thursday - Maximum jumps in 2 minutes. Record your results. If you are under 100 you are a beginner, under 200 you are intermediate, and over 200 you are advanced.
Friday - Beginner - Do 100 jump ropes, Intermediate - 250 jump ropes, Advanced - 500 jump ropes.

Feb 5-6 - off days
Feb 7 - Do as many jumps as you can in 5 minutes. Record your total.
Feb 8 - 5 minutes of Jumping Jack Jump Ropes. Move your feet out and in like a jumping jack alternating your landing on each jump.
Feb 9 - 10 rounds of tabata jumps. Record the fewest number you get in any one round as your score.
Feb 10 - Do as many as possible in 2 minutes. Record your total.
Feb 11 - Beginner - 150 jump ropes, Intermediate - 400 jump ropes, Advanced - 750 jump ropes

Feb 12 and Feb 13 - Off days
Feb 14 - Happy Valentine's Day. Do as many jumps as you can in 5 minutes. Record your total.
Feb 15 - 5 minutes of single-foot Jump Ropes. Jump on one foot for 25 repetitions then switch to the other foot.
Feb 16 - 10 round of tabata jump ropes doing the odd numbered rounds on your left foot and even numbered rounds on your right foot.
Feb 17 - Spend 5 minutes trying to do cross overs or double unders.
Feb 18 - Beginner - 200 jump ropes, Intermediate - 500 jump ropes, Advanced - 1000 jump ropes.

Feb 19 and Feb 20 - Off days
Feb 21 - Do as many as you can in 2 minutes. Rest one minute. Do another 2 minute test.
Feb 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.
Feb 23 - 10 rounds of tabata jump ropes using the alternating two repetition method from the previous day.
Feb 24 - Off day.
Feb 25 - Beginner - 250 jump ropes, Intermediate - 600, Advanced - 1200

Feb 26 and Feb 27 - Off days
Feb 28 - Do as many as possible in 2 minutes. Record your result. Compare to the Feb 1st result and celebrate your awesomeness!!

What Size Should You Use?

Under 5 ft tall = 7' jump rope

5' to 5'6" tall = 8' jump rope

5'6" to 6' tall = 9' jump rope

Over 6' tall = 10' jump rope

If you have questions, email me at paul@activepersonalfitness.com.

Happy jumping,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478

Why a stopwatch is the most important piece of fitness equipment you can own

Your workout.

If you pay any attention to my blog and Facebook posts you already know what you need to do. Learn how to do squats, pushups, pullups, deadlifts and sit-ups and then run, row, jump rope and bike. When you master these movements then learn some of their advanced variations. Do these at a high level of intensity.

Intensity. It's in bold so it must be important. Why? Because speed equals intensity and intensity equals results.

How do you measure intensity?

That's where the stopwatch comes in.

Regardless of your fitness level, you can do some form or squats, pushups, pullups, deadlifts, sit-ups, running, rowing, jump roping and biking. If you need ideas on how to pick an alternative that you can do just visit my website (www.ActivePersonalFitness.com/videos.html).

"Running" a mile can look many different ways. As can doing a defined number of squats (let's say 1 set of 30). Moving your body a mile is a defined amount of work. Running that mile in 12 minutes is a different level of fitness than running it in 8 minutes. Covering the distance in less time indicates better fitness for that event. Basically, doing the same amount of work in less time means you are more fit.

That is why the stopwatch is so important to your workouts. My pet peeve is hearing people say they worked out for an hour but when I watch them I see them resting half the time. The BEST way to improve your workouts is to limit your rest time!!

For some people 1 set of 30 squats comes easy. I know people who can do 30 body weight squats in 30 seconds. For others, the set may need to be broken up into sets of 10 with a short rest in between. The people doing 30 in 30 seconds are more fit. They can do the work in less time. The key to improving your fitness is to constantly try to do the exercises FASTER WITH PERFECT FORM.

Here are three straight forward workouts you can use to measure your fitness. Use the stopwatch. Try to get better every time you try it.

Workout #1

15 squats

15 pushups

25 jumping jacks

10 lunges on each leg

15 dips

Workout #2

4 rounds of:

Move 0.25 miles

25 squats

Workout #3

50 sit-ups

40 walking lunges

30 squat jumps

20 pushups

Set your stopwatch. Record your time. Do it again in a few days...faster.

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."

2011 Fitness Goals -- A Call to Action

This Year’s Fitness Goals -- A Call to Action

One of the keys to accomplishing anything in life is to set goals and hold yourself accountable to them. The goals could involve career, relationships, travel, education and, yes, fitness.

Setting a specific goal and communicating it to family, friends, co-workers and peers will help hold you accountable to achieving the goal. It will also inspire many of them to see you accomplish what you set out to do.

In December of 2009 I published my fitness goals for the world to see. They included indoor rowing competitions, running races (including my first marathon!), a team triathlon and a series of aggressive CrossFit WOD goals.

I hit many of my goals. First marathon – check, first rowing competition – check, Turkey Trot and Patriot Games – check. I did these because many of you held me accountable without even realizing it. You asked me about the events, encouraged me, trained with me, cheered for me and that made all the difference.

And I want to hold you accountable to yours. Post your fitness goals in comments and update us throughout the year as you achieve them. Don't worry if you think they are not challenging goals. If they are a challenge for you then they are the right goals. Remember, I am a trainer, it's my job to be able to do this stuff.

Here are my fitness goals for 2011

The Main Line Slide (Indoor Rowing) - Saturday, February 5 -- Villanova University (Philly)
Goal time: 6:45 for 2000m Previous Best : 6:47

Center City Slam (Indoor Rowing) - Saturday, February 12 -- Drexel University (Philly)
Goal time: 6:30 for 2000m Previous Best: 6:47

Gettysburg Getaway (Biking) – Memorial Day Weekend
A two-day, round-trip, 180-mile ride from Doylestown, PA to Gettysburg, PA with a group of friends. No slackers allowed so the hammer will be down.

Bucks County 5K Series - 7 race series March through June -- Bucks County, PA
Goal: Compete in 3 of the 7 races and earn points in my age group in each race (7^th place or better)

Broad Street Run (10 miles) -- Sunday, May 1st -- Philadelphia, PA
Goal time: 1:11:00 Previous Best: 1:15:18
www.broadstreetrun.com

Patriot Games (run/canoe/bike/run two-person team triathlon) - Saturday, Sept 10 -- Chalfont, PA
Goal: Top 10 overall team, Win Coed Division Championship

Buffalo-Niagara Turkey Trot 8K (4.97 miles) -- Thanksgiving Day -- Buffalo, NY
Goal time: 35 minutes Previous Best: 35:42

CrossFit Goals (This will only make sense to my CrossFit friends)
Complete an uninterupted "Fran"
21 full pullups
21 95# thrusters
15 full pullups
15 95# thrusters
9 full pullups
9 95# thrusters

CrossFit Total (Back Squat + Shoulder Press + Deadlift)
Goal: 750 lbs

Filthy Fifty
Goal: 23 minutes (the pullups will kill me) Previous Best: roughly 35 minutes
50 Box jump - 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35 lbs)
Walking Lunge
50 steps
50 Knees to elbows
50 Push press (45lbs)
50 Back extensions
50 Wall ball shots (20 lbs med ball)
50 Burpees
50 Double under jump ropes

"Cindy"
Goal: 18 rounds
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Body Weight squats

Max rep pushups (full range of motion)
Goal: 75

That's it. I better get my butt to the gym.