The Fitness Guru

Okay. Here we are. 2012.

What’s your Resolution?

I’m not going to bore you with the statistics on Resolutions and how many people drop their health and fitness Resolutions before the end of January. There really is no need: you all have friends who you have watched make and break those promises. You may have made the promises to yourself, only to decide in the first few weeks of the year that life was better without being burdened with all those chains.

But the start of the New Year is a brilliant time to turn over a new leaf. Here’s the catch: the leaf is delicate and if you turn it over with a big iron fist, it’s going to tear (oooooh imagery!). Most of us will come out of the gate way too fast and burn up just as quickly. We try to change everything we are eating, we try to workout far beyond our personal capacity, and the reward at the end of the day is exhaustion and a sense of defeat.

So enter Zen. We all know Zen. It’s that thing where you sit and stare at a stream.

Well, yes, but a little bit more. Zen is a school of Buddhism and the word itself is a derivation of the Sanskrit word for “meditation”. Part of the Zen practice is a voyage of introspection, discovering the nature of oneself. It is a slow and patient journey, one that leads the practitioner to enlightenment. Here’s the catch: there is no time line for enlightenment. If you wanted to enroll in a 12-week course in Zen meditation because the teacher promised enlightenment at the end of 12 weeks, I’d say stay away. That’s not the nature of the beast.

So how does that relate to your Resolution? We tend to attack our Resolutions like a hungry animal. We are driven by some sense that we are lacking something, some quality (think “thin”) and assume that if we take all our energy and throw it in some direction, we will attain that missing element. It’s firing a shot gun at a target while blindfolded. Some people who are patient enough will keep firing the shotgun and eventually hit something. But most of us lose our patience.

I had an interesting talk with a young woman the other night. She had just had a baby eight weeks ago and she and her husband decided to sign up for personal training sessions at their local gym in order to get in top shape for parenthood. Her husband wanted to take off a few pounds around his middle (let’s call it his sympathy belly) and put on some upper body muscle. She wanted to 1) recover from the physical exhaustion of pregnancy and childbirth and 2)prepare for her first half marathon she is going to run in May. Excellent goals for both of them. The trainer had them doing exactly the same workouts, which consisted of heaving around lots of weight.

What?

Yup. So she is tired and sore and ready to throw in the towel, while her husband, somewhat less frustrated, is hoping that he will get the results that he is paying a great deal of money to have.

This is a situation where the trainer is blindfolded and firing a shotgun at the clients, hoping that his particular pattern of training will help them achieve their goals.

Ain’t going to happen.

Back to Zen. The first step is patience. It doesn’t take any sort of thought or plan to get out of shape. We can do that very easily. But to get yourself in shape takes a great deal of thought and knowledge, both of the science itself and of your own body. You don’t have to enroll in any sort of graduate program, but you do have to become more introspective. Most people will say that they eat healthy, but when pressed, have no idea how many calories they consume daily; rarely get their recommended intake of fruits and vegetables; miss out on all the joys of fiber; and tend to snack as though the snacks don’t count. Workouts are an all-or-nothing affair that leave them depleted and drawn to all the wrong foods when they sit at the table.

So the three steps to the successful Resolution:

1. Journals. Keep track of what you eat by writing it down. Yes, there are apps you can use to track your food, but most of us will never open the app as often as we open our mouths. Go the old fashioned way and write it down in a notebook with a pen. Then seek the advice of a nutritionist who can help you sort out the patterns you have created and give you a little guidance as to how to change course. Don’t get involved in someone who wants you to visit every week for the next 400 weeks. That isn’t necessary. What you need are some simple steps to get you on the right track. It’s all about a little education.

2. Spend some money on a skilled trainer. And buyer beware. You know that uneasy feeling you get when someone is trying to sell you a car and it just doesn’t seem right? Do you buy the car? Well, just because someone has pumped up biceps and a wash board stomach doesn’t mean that they are a quality trainer who can help you with your personal situation. Ask question, take a trial session. And if it doesn’t feel right, speak up or move on. Otherwise, you’ll end up deflated and depressed like my new mom friend.

3. Patience. I can’t stress this enough. It took you a while to get out of shape. It’s going to take a while to get into shape. Don’t expect huge changes in a few short weeks. In fact, if you have huge changes in a short period of time, you are far more likely to snap back like a rubber band and find yourself in exactly the same position next January. Create a three month fitness schedule for yourself. Try to vary the workouts across the board: take a class, throw a frisbee…..it’s not just logging mindless hours on a treadmill. Place the workouts at times when you know there is little chance you will have to reschedule. But set it up for yourself in advance, so you see the path that you are going to follow. This is going to make it far less likely you will consider each workout an all or nothing event.

And if you have questions, hit me with them, sooner rather than later. Nothing worse than fitness frustration. michael@fitnessgurunyc.com

Rock on!!

This quick, two minute film was produced by Matt Weckel and Blue Barn Pictures. They are doing a series of short films about members of the DUMBO community. I was honored to be tapped for their project, and shocked that, by way of brilliant lighting trickery and fine editing, they make me presentable.

Give it a look-see…….

I posted a question on the Fitness Guru Facebook page a couple of weeks ago. I wanted to know what you all thought were the most offensive breaches of gym etiquette. The answers came in fast and angry. And so below, I have compiled all those answers and, in a tidy bit of compulsion, created the 5 S’s of Gym Etiquette.

• Sights: when you’re getting dressed to work out, ask yourself if the outfit is something you would be willing to wear in front of your grandmother. I am not suggesting prudish over-layering. But many of you said that your some of gym mates dress slightly inappropriately, with the majority find fault with running shorts that are…..well…..skimpy. Think twice as you put it on. Would Granny smile or slap you in your head?

(article continued below)


• Sounds: First, cell phones should be left in the locker room unless you have a potentially dangerous situation that you are awaiting. Dangerous does not include updating your best friend about the craziness of your day while you are on the treadmill. Chatting with friends at the gym is fine, but be aware of the people around you. Speak to each other as you would in a quiet restaurant. Try not to yell across the room at each other. Grunting is to be expected when you are working with heavy weights, but there is no cause to turn that into yelling. Odds are you are not a Ukrainian power lifter. Keep it to a simple grunt. Scream singing: one of my favorites and a staple of fitness classes like spinning. But, no matter how much you love American Idol and how well you know the words to It’s Raining Men, look around you……are you the only one singing? Be respectful of the class energy.
• Smells: First, the don’ts– don’t douse yourself in cologne or perfume before you work out. People’s sense of smell is especially acute while exercising and bathing in Paco Raban can be a little nauseating. Flip side– just as nauseating is Body Odor. You’re going to sweat and that means, at some point, you are going to smell. Don’t share that with your friends. Buy deodorant that you can leave in your gym bag or locker. Then use it. Please.
• Space: no matter how big the facility you are working out in, it is still finite and you still have to Share and Be Aware. If you are using a piece of equipment and someone is waiting, let them work in between your sets. It’s not going to ruin your workout. It’s all that cool stuff we learned in kindergarten coming back to help us! Also, if someone is working in front of a mirror, watching themselves so they can correct their form, don’t stand in front of them. Someone did that to me the other day, and we were the only two people in huge facility. Not quite sure what he was thinking.
• Singles: read this carefully. Read it twice if you have to. No matter what you think the energy is like, no matter how smooth you think the opening line is, they don’t want to talk to you. They don’t. They are there to have some focused time for themselves. They are not there to serve as dating fodder for your social life. You want to flirt? Try internet dating. But leave the folks at the gym alone. Seriously.

The most important thing to remember is that your monthly membership fee does not suggest part ownership in the gym. It means that you have the opportunity to take part in a fitness community. Be respectful of that community. This goes for both sides of the coin. If you have issues with the behavior of a particular member, it is not your job to strap on your six-guns and solve the problem. Speak to management and have them deal with it. That’s why they are there. If they can’t seem to deal with it, it may be time to find a gym that has more respect for the community it is building. Just a thought.

If I missed one of your pet peeves, or you have any questions or answers, shoot me an email at michael@fitnessgurunyc.com.

Rock on!!

OOOOOOOOOOOOH SPRING TIME!!!

Yes, it’s here! And many of us are going to be dusting off our running sneakers and hitting the great outdoors. But before you become beset with aches and pains, take a look at these exercises that will help you get ready and GO!

Avoiding knee, hip and back pain associated with running just takes a little prep work. Check out the video……then hit the road!!

In case you missed it, The Fitness Guru is now the weekly health and fitness blogger on the NBC-New York web site. Yesterday marked the second installment in an ongoing series titled “A Healthy Pause.” Though I will occasionally cross-post articles, for the most part, A Healthy Pause is even more information to keep you on your toes and healthy.

Check out the first two installments: give a read, check out the video and then please, please, PLEASE Tweet it, Like it, Digg it, make comments…..anything to help stir the pot.

Week One was a look at inexpensive ways to create your own home gym in not-much-space.

Week Two was a look at how to combat post-workout pains and strains.

Enjoy the posts and Rock On!!

Two Germans, a man and a woman, walk into this Mexican gymnasium…

No, not the set up for some kind of crass joke. It happened a couple of days ago. I know they were German as they were chatting with each other and, well, we were all in Mexico at the time. The guy chose not to wear a shirt for his little fitness adventure. And, from the looks of him, this was the first such adventure he had undertaken in quite some time. He set about using the Pec Deck, a machine designed to help tone the chest, with a hand towel casually draped around his neck. He did just enough repetitions to build up a sweat on his naked torso and then– he got up from the machine and walked away! Didn’t wipe the damn thing down, didn’t even think about it!

Once I was able to recover from the bit of vomit rising up in the back of my throat, I went to the front desk area and mentioned to attendant that there was a shirtless person in the gym, definitely against the rules of the house. She casually walked over to him and asked him to leave. He seemed confused but eventually acquiesced.

It wasn’t the only time I saw something that I would consider slightly unhygienic during my visits. And it made me wonder: am I just a prissy gym goer? I can’t imagine that behavior at my studio. We’ve gone so far as to post signs around the place asking people to wipe down the machinery after use. We leave spray bottles and wipes all over the place.

Is it gym-ignorance? Is it a European trait? A non-American trait? The prevaling attitude everywhere but in my own little brain? I don’t want to exercise in your sweat and I genuinely believe that NO ONE wants to exercise in mine.

Maybe I’m wrong…….maybe…….

But nonetheless, I was grossed out. So here are some quick tips on things you can do to be kind to your neighbor on your next visit to the gym:

1. Wipe down the machinery. If the facility doesn’t offer the tools, carry a towel with you and use that. Think about how you would like to find the machinery and try to leave it in that condition for the next exerciser.
2. Don’t Bogart the equipment. If you are doing a certain number of sets on a piece of equipment and someone is waiting to use it, let them work in for a set. You can share. It’s what we learned in Kindergarten and it still works now.
3. Rule 2 is true for the classroom arena as well. It’s not your Spin Bike and you should never tell anyone to move. It’s genuinely unfriendly and works against the communal spirit that most instructors are trying to encourage. Next time, get to class a little earlier if you absolutely MUST have that bike.
4. Don’t offer any unsolicited advice to your fellow exercisers. Many people enjoy exercising as an opportunity for solitude and quiet. They are not looking for advice. If you see something that you think may be dangerous, let the staff of the facility know.
5. Use common sense. The gym is no different than many other public forums. Think of it as visiting a friend’s home……to sweat: if you wouldn’t do it at their home, don’t do it at the gym.

Beyond that, HEY, go forth and enjoy!!

YEA! HAPPY NEW YEAR!! WHOOO-HOOOOOO!!……YES!!!…… FIRST DAY!! NEW YEAR!!…. NEW DECADE!!!………YEA!!!!…… HAPPY….. NEW….. year……whoooo……hooo…. yes….. ya……. hmmm…..

With any luck, you are waking up this morning (or this afternoon) without a hangover. Food. Food will be on the list of things to do. And some stores and some restaurants may be open. But it is a holiday, so you can’t be sure. By Sunday, you’ll be a little discombobulated because it’s the second long weekend in a row and now all your internal clocks are way off. Monday: gather ’round the water cooler with all the NYE war stories and comments about “amateur night” (note: as my friend, Tom, was the only person I know who went to bed at 11:30 last night, he is, by default, the only “professional”). Within two weeks, you will have stopped screwing up every time you have to write the date on something. In four weeks, any reference to the New Year or New Decade will have gone the way of Tiger Woods jokes. And within six weeks, 80-95% of you will have given up on your New Year’s Resolution.

That’s right. By Valentine’s Day, the National Hallmark  Day of Chocolate and Cards, only a few Resolutionaries will be left standing. The reasons are simple: we create goals for ourselves without creating an effective strategy for attaining those goals. Sure, it seems like everyone has a strategy to help you, but, for the most part, that strategy is “Happy New Year……now let’s change”. The desire to change isn’t a strategy. It has to be met with a thorough play-by-play so that you understand the ups and the downs of the process.

So here are the five things to keep in mind to help you succeed this year and every year with your resolution. Now, I am the Fitness Guru, so I am going to help specifically with fitness and health related goals. But this ideas can work just as effectively with all your resolutions, personal or professional.

1. Take smaller bites. Yes, your grandmother was right. You take too big a bite and you’re going to choke. You have 40 pounds to lose? Start with the first 10. What the hell– start with 5. If you focus solely on the 40, and the weight doesn’t come off fast enough, that will lead to frustration, dissolutionment, and closing the door on yet another year’s resolution. That leads us to……
2. Patience. My god, if I had a dime for every person who walked through my door and thought that they were going to get it done in two weeks, I would be retired to an island in the Pacific by now. You have to understand that your train has been traveling with a great deal of momentum in one direction. In order to slow  down and change direction, you will have to patiently redirect your path. And the more momentum you have in a particular direction, the more focus and time you will need to redirect yourself.
3. Do not change direction too quickly. Ok, follow me on this one: your driving a Ferrari at 110 miles per hour down the highway. You want to make a hard, 90-degree left turn. My suggestion: slow down or your going to crash. You haven’t exercised in 10 years? Why on Earth are you going to go to the gym for two hours at a stretch, 6 days a week starting the day after the heaviest eating/drinking period of the entire year. Start slow and methodically. Go to the gym for half an hour, stretch, do a little cardio, maybe try a class. See how your body feels, how it reacts to the stimuli. If you feel good, up the ante. If you are sore and tired, keep it easy for the first week or two as you ease into it. You have time (see suggestion #2).



4. Don’t spend a fortune. Health clubs love this time of year. They see the panic in your eyes and they thrive on it. They will get you to sign up for 18 months of direct withdrawal from your checking account, knowing full well that by Valentine’s Day you will have forgotten you had a membership. Buy a month’s membership. They’ll sell it to you (they just want your money, after all). Make sure the gym is for you, that it is effective and you enjoy it. Then make the big purchase in February. Same goes for meal plans, exercise equipment, shoes, clothes, gizmos, late night infomercial products– the whole enchilada. The industry loves January because everyone throws their money at problems. Don’t be one of those people. But……
5. If you do spend money, spend it and spend it wisely. Spending money on your health and well-being is the wisest investment you can make. But, like financial investing, you want to be sure you are putting your money into an investment that will reap dividends. I am a trainer and I believe that an educated trainer is the Resolutionary’s best friend. Exercise is a science, not a crap shoot. I have yet to meet someone who couldn’t achieve their goals with the proper information and persistence. The problem is that the information is usually faulty. So Buyer Beware! Go about finding a New Year’s trainer the same way you would shop the rest of the year: get referrals from friends, interview the trainers, ask questions, find out specifically what they would do to help you, not simply someone who walks through the door to be “trained”. And keep in mind that most quality trainers have full schedules. You will need a little flexibility to find time in their schedules. If a health club is quick to offer you their “top trainer” who happens to be free five days a week during peak hours, take a good, long look at that person, their education, their work experience and their success rate.

This isn’t the end. This is the beginning. I wish there were only five things to keep in mind. This would be so simple if that were the case. But if it were that simple, the success rate would be higher than 10%. And it isn’t.

So buckle up and stay tuned. Let’s make this the best year ever! Whoooo-Hooooo!! Happy New Year!! Yea!!!!

No, it’s not a ski run. It’s what I do when I’m strapped for time and I want as solid a workout as possible. Here’s how it works:

1. First, I start with 5 minute warm up on the elliptical machine.
2. Next, I choose five exercises, A thru E.
3. Each exercise should work a different body part: legs, arms, abs, etc. I will also add a cardio vascular exercise like Mountain Climbers or Jumping Jacks
4. I start with one set of exercise A. Then I wait 30 seconds. Then I do exercises A and B. Wait 30 seconds. A,B and C. And I continue on until I have A,B,C,D, and E.
5. Now I start with E. Wait 30 seconds. E,D, wait 30 seconds. And all the way back to E,D,C,B and A

Each Diamond should take about 15 minutes to complete. If I have 30 to 45 minutes to workout, I will do two Diamonds back to back. And the great thing is that I can keep changing the exercises from Diamond to Diamond so that I never get bored.

It is a high intensity workout so be careful and patient the first time out. But give it a try and you’ll find the Diamond is a fun, creative way to make the time fly by in the gym.

Check out this podcast debunking (fun word) some fitness myths.

The Fitness Guru

www.fitnessgurunyc.com