Your Own Reality Show

Your Own Reality Show

Over the last 15 years reality TV has provided you with endless hours of guilty-pleasure entertainment or completely ruined the medium of television, depending on your point of view.

From the early days of MTV’s Real World (yes, I watched the first season) to the Kardashians (never seen it and probably couldn’t pick Kim out of a lineup if I had to) we have been provided with 24x7 access to EVERYTHING. We’ve seen Jessica Simpson ponder Chicken of the Sea and The Donald fire countless B-listers.

If a reality star has done it, we’ve seen it.

Imagine if you were starring in your own reality TV show. What if the eyes of the world were on you all day long? What would you do with your leftover Halloween candy? Would you sneak that late night bowl of ice cream? Would you tell your personal trainer about your cupcake addiction if you knew he/she could see it on TV later that night?

The answer is you might do those things, but if you did you would own the action and the consequences much better than you do now.

Here are a few tips for reaching your fitness goals by playing the part of the reality star:

1)      Communicate your weight loss and fitness goals to all your friends. Let them know what you are trying to accomplish. Some won’t care but enough of them will that you will get energy from their encouragement and they will hold you accountable by regularly asking how it’s going.

2)      Imagine that there is a live feed camera in your kitchen. When you select your foods from the fridge think about that camera. Would you want everyone to see you eat your poor food choices?

3)      Journal your workouts online through social media outlets like Facebook and Twitter. Let your friends know what you did for your workout today.

4)      Log your food journal on a public site like a blog. Own up to your goals and what you are doing to fulfill them.

5)      Start doing it this week!!!

Be well,

Paul

Join Me in "The Rice Experiment"

This week's fat loss tip of the week has to do with the messages and energy we put out to the world.

Ok, this is going to be fun. Fun for me, fun for you, fun for your whole family. Start it today.

A couple of colleagues of mine have done "The Rice Experiment" at their homes and offices and replicated the results. I am skeptical. But I am going to try it and you are going to try it with me.

It is simple to replicate and the results are astounding. All you need is rice (make it white rice because you shouldn't be eating it anyway) and some patience. Here’s how it works:

1. Place 1 cup of Cooked Rice into two separate containers. Place a lid on each.

2. Mark one container with a positive phrase. I used “Happy Rice”

3. Mark the other container with a negative phrase. I used “Stupid Rice”

4. Place them in your kitchen (not the fridge) at least 12 inches apart.

5. Once or more every day say aloud to the rice container the phrase written on it. I know this sounds nuts but just try it. For example, every time you go into the kitchen say “Thank You Rice” to one bowl and “Stupid Rice” to the other. Try to say it from a place of gratitude (thank you) and a place of anger and frustration (stupid). And don't be afraid to really let loose with praise or pent up anger. But direct it to the correct bowl.

Do not open the containers for 21 days.

I am not going to reveal the expected results to you. I'll let it be a surprise.

Remember, focus positive energy and phrases to the Happy Rice and negative energy and phrases to the Stupid Rice.

You fat loss tip of the week is to use positive energy and phrases when talking about your weight loss and fitness for the next 21 days as part of The Rice Experiment.

Rather than:

"I can't lose weight" say "I am having a hard time losing weight." (One of my clients has a family rule that "I can't" is not allowed.

"I can't run a mile" say "It is a challenge for me to run a mile."

Now don't get me wrong. I am not an advocate for "The Secret" or just say positive stuff and life will be great. My experience is that a positive attitude helps but working your ass off is far more beneficial when it comes to getting the life you want.

Be well,

Paul

Paul Dziewisz

Active Personal Fitness

www.ActivePersonalFitness.com

"Work harder, get stronger, go faster....everyday."

267.626.7478

I’m Going Paleo – What, Why and How?

Your reaction to me saying “I’m going paleo” probably falls into one of four categories.

“Really, that’s interesting, tell me more.”

“Why would you want to do that?”

“What or where is a paleo?”

“Who cares?”

This series of blog posts are aimed at all of you. The “who cares” contingent probably won’t read for long but might learn something when they do read. The rest are likely to have your questions answered while you learn about the how’s and whys of choosing to eat paleo.

I will be learning along with you, in real time, while experiencing what if any impact it has on my health, strength, mood, endurance, stress, speed, outlook on life and many other factors. My intent is to share with you what it means to eat paleo, from shopping to cooking to the inevitable 'cheating'. I hope you enjoy the read and, if it is right for you, join me.

Let’s get the first question out of the way. What is paleo?

It is a way of eating that mimics our hunter-gatherer ancestors based on the notion that humans have, over the millenia, genetically adapted to eating meats, fish, vegetables and fruits. Our modern diet, just a blip on the historical timeline, based primarily on grains, legumes, dairy products, processed foods and refined sugars predispose us to sickness. Basically, our bodies are used to us eating like a caveman/cavewoman so we should do so.

Why am I choosing to go paleo?

In February I will be going to the C.R.A.S.H. B World Indoor Rowing Championships in Boston. My goal is a top 100 finish in the Open category and a top 10 in the Masters Division.

Primarily paleo is an experiment for me. Some of the fittest people I know are strict paleo followers. They choose it to stay lean and fit but they probably would be that way anyway given the amount of effort they put into their workouts. More importantly to me, eating paleo improves their results. Whether it is strength, cardio capacity, or race times…by most measures they get better, stronger and faster.

I believe eating paleo will give me greater capacity to go faster and finish better at the event. As a by-product, I want to see and feel the health benefits of paleo eating.

In upcoming posts I'll discuss my pre-paleo nutrition and let you know how I got started. This isn't the first attempt, just the first serious attempt at "going paleo". Wish me luck.

The First 5 Bites

Dining out can be a pleasurable experience. No preparation, no cleanup, wonderful food prepared in ways you've never considered. Throw in good conversation and the night is perfect.

A recent trend in dining out can tell us a lot about how we should eat. Tapas-style eateries are increasingly popular. Featuring small plates of creative dishes, these restaurants deliver amazing combinations of foods in small quantities to satisfied patrons. It is common in these popular places to share 4 or 5 dishes with friends over a long, slow eating experience.

So what does this tell us about how we should eat? Grant Achatz, chef at America's best new restaurant Alinea in Chicago, built his restaurant based on "the flavor of the first 5 bites." Research tells us that after the first 5 bites of a food we experience a diminishing taste sensation. Your taste buds grow numb to the flavor you are experiencing. Your food physiologically doesn't taste as good after the first 5 bites. Beginning on bite number 6 you are simply eating for calories, not for flavor and enjoyment.

Lessons for You

• Eat smaller portion sizes and savor the flavor of the 5 bites
• Eat a variety of foods within one meal but only a small amount of each
• Use fresh spices and rubs to bring your food to life with flavor without adding additional calories.
• Eat with family or friends sitting around a table (not on a couch), without a tv blaring in the background and converse. It will slow down your eating and promote proper portion control.
• Learn to cook even if it is just 3 or 4 dishes. It is very hard to lose weight when you are not responsible for the food preparation.

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."

Me and Serena Williams

On Wednesday Serena Williams tweeted “bad day” to her Twitter followers.

Serena has won 13 major tennis championships. She is a successful business person in the fashion industry. Her endorsements contracts are huge. What could be so bad?

“It’s a blood clot in your lungs.” That’s what they told me in the spring of 2006. The medical term is pulmonary embolism but at the time it didn’t register in my head. It should have. My father-in-law had died from a post-operative pulmonary embolism ten years earlier.

For me, it started with what felt like an upset stomach at noon on a Friday. It was uncomfortable enough that I left work early that day (I was a corporate cubicle dweller at the time). By 6pm I thought I had pulled a muscle in my left rib cage. It was plausible; I had worked out that morning and could have strained something.

By Friday evening I had tied the pain to my breathing. Deep breaths equaled searing pain in my ribs. Shallow breaths meant the pain wasn’t so bad. Being the stubborn, indestructible guy that I think I am, I went to bed.

By morning, at the urging of my wife, I headed to the emergency room. Every moment ratcheted up the pain level. In at 10am, put through a battery of tests including x-rays, blood tests, physical exams, more x-rays and finally six hours later a CAT scan.

Even after the CAT scan the nurse came into my room and prepared to release me. They hadn’t found anything. It must be a muscle strain.

Then 30 minutes later things changed. A small embolism was found in my lung on the last scan. Quickly I was put on a blood thinner and whisked up to a hospital room where I spent the next 5 days bed ridden while the Heparin dissolved the clot.

“Bad day” indeed.

Serena was diagnosed with a pulmonary embolism last week and is likely to face a minimum or 6 months on a blood thinner, perhaps a lifetime. This is not good news for an athlete. The regular intense workouts, the hours spent on a hard court surface and the occasional scrapes and falls that go with it are not great for someone who, once cut, can’t form a clot due to their medication.

Add the endless travel of a pro athlete and she has many obstacles to overcome to regain her footing as a great tennis player. (Airline travel was likely the cause of my clot. If you don’t move around regularly your blood will pool and the risk of a clot increases.)

However, I'm proof that a fully active lifestyle is possible. Six months of blood thinners and I was allow to stop taking them. I had no family history and no risk factors for forming clots. I get up and walk around on any flight that lasts more than an hour. I ride my bike fast, mix it up on the tennis court occasionally, hike with the dogs and stay moving like I did before. That clot changed my life in other ways.

That small clot is largely responsible for a dramatic turnaround in me. I used that bad day as a wake up call. My life changed significantly over the next several months. I chucked my corporate career, re-committed to be fit and healthy, and started my personal training business. I’ve never felt better and never loved what I do as much as I do today.

Hopefully Serena's bad day is just that, a single day that she will fully recover from.

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478

The Cycle of Quitting

I ran across an article yesterday by Suzanne Evans, a business coach. I don't know Suzanne but her article resonated with me. Her "Cycle of Quitting" doesn't just apply to the business world. It also applies to people trying to lose weight, get lean and get healthy. I've gently re-written her article below to talk specifically about fitness but the crux of it is hers. You can see more of Suzanne's articles here.

There are two types of quitting:

1) Giving up

2) Walking away from something harmful or hurtful

I get a bird's eye view of - THE QUITTERS. I know some would say we should talk about the winners, but I must say I probably learn more from the quitters. The winners show up, suck up, cry, stomp, celebrate, and then rinse and repeat over and over. Every successful person who has lost weight or gotten fit that I have EVER worked with, mentored with, or been a colleague to has had the exact same formula.

The quitters are a bit more interesting. They are very creative and it is interesting where and how "quitting" shows up. Now remember the #1 reason exercisers fail is they stop- yep-stop. I have been watching the 'quitters cycle' for a long time and I know when it starts to creep up on people and kick in. I think it would be useful for people to see a lineage of how it starts and how they might stop themselves, as well as see the difference between something needing to come to an end and just quitting.

It usually appears like this...

Second guessing ~ fear ~ blame ~ projecting ~ overwhelm ~ blame ~ action ~ (the quitting) ~ relief ~ second guessing ~ fear and over again

Fascinating, right? I am using it as a paradigm for myself to catch me and where I am falling into the cycle - you can honestly use it for anything - the gym, your business, a relationship, etc. So, I don't want you to be a quitter...frankly, seeing people give up on their dreams daily can sometimes overwhelm me and blind me to the people actually living theirs, but I know you are out there. I know you are striving and working and living your gifts.

Here are a few tips to stay in the game, even when you would rather throw in the towel:

1) Have a clear vision of exactly what you want - relationship, money, freedom, environment, and spiritual. If you have a clear vision in writing and in your view, it is harder to let that vision go or the dream die.

2) Get real. One of my mentors says... "It is simple, but it is not easy." Success is hard work. No one ever won the Oscar, Gold Medal, Nobel Peace Prize, or lost 50 lbs by half ass showing up. And don't fool yourself....are you thinking you are working hard or are you spending a lot of time around thinking about succeeding and processing your next step.

3) Get good advice. The people around me won't let me quit. Surrounded yourself with a circle of influence. I have a tribe of tough and loving go-getters who want the same goals as you and will hold you accountable. When you want to stop, take a moment and remember that giving up on yourself is also giving up on them.

4) Care. I know you have gifts to share. Your life experience has value and people are meant to be transformed by your connection and your talent. Care enough to keep going. Care enough to share and keep going.

If you do what you love and you love people while you do it there is no reason to quit. Stopping is not an option. See you at the finish line!

Be well,

Paul

Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
267.626.7478

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."

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

Change is gradual but SOOOO worth it

Here is some motivation for your day.

Swim, Bike, Run, Swim, Bike, Run

Swim, bike, run...is this the extent of your workout?

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

This past weekend two of my favorite clients finished their first 100-mile bike ride. We call that a "Century Ride." 100-miles on a bike is impressive for anyone, but slightly more impressive for this husband and wife team.

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."

Constantly varied functional movements done at high intensity -- huh?

Doing constantly varied functional movements at high intensity is the key improving fitness and getting the healthy feeling and looking body you want.

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

Childhood Obesity: A Matter of National Security?

On Tuesday morning I was part of a group of wellness professionals from Central Bucks who were tapped to spearhead childrens' health programs for Congressman Patrick Murphy's district. The group included fitness trainers, nurses, nutritionists, school administrators, chefs, community leaders, etc.

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

How to get your kids fit for life

Tomorrow morning I will be part of a small group of wellness professionals meeting with Congressmen Patrick Murphy (D-PA). The meeting was setup to discuss ways to implement wellness initiatives for children in the Congressman's district. As you know, First Lady Michelle Obama is championing the fight against childhood obesity. This initiative created the Let's Move program.

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

The Importance for Standardized Testing

Yikes, standardized tests. Those two words draw out a few possible reactions from most people.

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."

More on my marathon training

My training plan for the Philly Marathon in November has gotten some significant criticism from friends and clients. I think it is time for me to publish what I have done over the two weeks of training so far and also reiterate why I am choosing a less traditional training methodology.

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

Exercise intensity is the greatest predictor of fitness

Those of you who follow my posts know that I believe the most important factor in getting fitness results is the workout intensity, not how frequently you workout or for how long.

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."

Landon Donovan, two anonymous tennis players, and the lessons of persistence

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.

Should I do [fill in the blank] exercise? YES

I get this question all the time, asked in many different ways. What exercise should I do to lose weight? What exercise should I do to get toned? Should I do Pilates? Should I do Spinning? Should I use dumbbells? Should I use machines? Should I....?

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."

Active Personal Fitness Pushup Challenge

Join us for our first fitness challenge of the year.

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."