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If you haven’t made the switch over to my new blog http://BackToFormFitness.com make sure you do. You can sign up for your free informative newsletter here: http://backtoformfitness.com/newsletter/ 

If you want more, make sure you go to the new blog and sign up for your new FREE report that is packed with great information on how to reach your fitness goals faster without wasting valuable time!

MOVING, Change of address…..

 This blog that you know and love has moved to a brand new home and brand new address. What does that means for you? Not much other than, I ask all of you that read my blog, and those of you that have linked my blog to you site or sites, to please link the new address and share it with anyone out there that may be interested. I will leave this blog “live” for some time until most people complete the move. (www.backtoformfitness.com)

The Most Dangerous Isle in the Supermarket

 www.backtoformfitness.com   

While food shopping with my girlfriend today, I was looking to stock up on some nutritious foods for the next couple of weeks. As we surveyed the isles, we picked up various things such as veggies, different beans, green and white teas, nuts, etc… We decided to walk up and down each isle just so we would not forget anything, and we started down one isle that I would call the most dangerous isle in the store. It was the “Breakfast Isle.”

Excuses!

My friend and colleague Alwyn Cosgrove just posted this awesome video on his blog.

 Check it out.

New Year’s News!!

Happy New year!!

Hope that all of you had a great New Year’s and more so, are on the path to an incredible 2008.

I am making some major changes for the New Year for myself.

Why excess abdominal fat is more DEADLY than you think

    

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com. I thought this was an important topic to share with you because the reality is that most people simply don’t realize how dangerous their excess abdominal fat really is to their health.

The Hidden Dangers of Your Excess Abdominal Fat – It’s More Serious Than a Vanity Issue!

Thanksgiving

 

Its been a while since I have blogged, but I wanted to wish everyone out there a happy Thanksgiving.

It’s a Fat World After All

  

This is disturbing, but not surprising.

http://blog.wired.com/cars/2007/11/its-a-fat-world.html

REAL Fat loss – Slow and steady wins the race…..

 

“It’s a tough thing for people to accept – but the smaller the rate of fat loss – the longer you can keep losing fat without a plateau and the easier it is to keep it off.” – Alwyn Cosgrove

  

I took this from Alwyn’s blog and I thought it was perfect. Many people out there NEED to read, hear and understand this statement.

How to HIIT

   I have most of my fat loss clients doing HIIT training. ALL of my fat loss clients are losing unwanted fat, and losing it fast. Much of their success has to do with making the right diet choices; the rest has to do with hard work. Along with a good and efficient resistance-training program, I integrate HIIT into their programming each week. The results are awesome. To see the “how and why” of doing HIIT, check out a previous blog article about it here.

The Tale of Two “Skinny Kids”

The Tale of Two “Skinny Kids”  High school kids have been coming up to me for years asking the same old questions…”what should I eat?” “Does this supplement work” and “How do I get big?”  A little over two months ago, two high school athletes both approached me at different times, each asking the same questions. Each wanting to get “big!” Since neither had the time to sign up for continuous training sessions with me, I gave them both what I consider the best source on the market for getting “big” fast. I led each of them to Muscle Gaining Secrets, from Jason Ferruggia.

The Battle of Evermore

   

The pain of war cannot exceed
The woe of aftermath,
The drums will shake the castle wall,
The ring wraiths ride in black, ride on.
Sing as you raise your bow,
Shoot straighter than before.
No comfort has the fire at night
That lights the face so cold.
Oh dance in the dark of night,
Sing to the mornin light.
The magic runes are writ in gold
To bring the balance back, bring it back.
At last the sun is shining, the clouds of blue roll by,
With flames from the dragon of darkness
The sunlight blinds his eyes.

-The Battle Of Evermore

Led Zeppelin   

They come to battle with their war face on, ready for anything, ready to give everything they have, no matter what. This is their promise to you, their war-master, their general…the person that will prepare and throw them into the fight of their lives. Although you try to quell their enthusiasm a bit and remind them of the tough battle ahead, they continue to promise “I will do whatever it takes” “Work me as hard as you can” “What ever I need to do, consider it done!” These promises go on and on, with incredible optimism and fervor.

Self Destruction

      

As a fitness coach, I see a lot of success in the people I work with. Some lose a huge amount of body fat, some gain a bunch of rock hard muscle, others get their cholesterol down, while getting the heart in the best shape ever. Total health improvements, physique improvements, energy levels go way up, etc… Very seldom do I see failures with people I work with. To be honest, I really cannot sit here and talk about any clients, athletes or otherwise that have failed while working with me. That is not necessarily me being great at what I do, but rather having great people that work my plan the way I want it worked. When that happens, success happens. It’s that simple. Its about commitment, refinements, and constant action.

H.I.I.T. High Intensity Interval Training – Explained

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High Intensity Interval Training HIIT – High Intensity Interval Training…Explained

I recently wrote a little about HIIT, and about how much I love it… and how much it has changed the way I work out… and how much it has changed the way other people shed fat and keep in condition. What I didn’t explain very well if at all, is what HIIT is and how you go about implementing it into you workout and life.

Without getting deep into the exercise physiology of the thing, I will do a little back log into the WHAT, HOW and WHY of HIIT.

Quest for excellence

 Quest for Excellence 

When you are hungry and want something bad enough, nothing will get in the way of your goal. NOTHING. : 

Thoughts

 

                    

-         Why are people so afraid of rap music? I am not saying that everyone needs to like it, but why fear it. I have people in my gym complain the second a rap song comes on. They run up and ask to change it. Now I understand if there is vulgarity and other things that may offend them…but it never gets to that point. Its music! I sense racial undertones sometimes from these people and it makes me sick. Besides, if “Young MC, Bust a move” offends you, you are really out of touch.

Back from the dead??

  Well, it seems that way. As many people out there have pointed out to me via emails, text messages, and other means, I have not be “around” much this summer, if at all.  I had…well let’s just say an interesting summer full of many ups and many downs. Without getting into details and bumming everyone out, I lost a couple of close family members, had to deal with illness of some other family members and a multitude of things related. The good in all of that is that I purchased and moved into a new home, which I love…was given a tremendous opportunity at work, and have increased my income quite a bit. I am working with a ton of great athletes and I find myself having to turn people away that want to work with me because I am so busy. Production at work has been awesome.

The FitCast

   

I mentioned a while ago how I was asked to be a host on the ever popular FitCast Pod Cast show that usually runs once a week. If you have not done so already, you really need to check out this pod cast.

1 Year of Blogging

  I just realized that on July 31^st, I will have been at this blogging thing here for 1 year. Although I am not celebrating at all (it is just a blog) I thought I would mention that, and thank everyone (or anyone) that reads, has read and supports the blog.  Some stats and numbers that you might be interested in:

Old School Training for health

 

I am an old school guy by nature. Old school rap is the main thing on my IPOD and I still look for the Donkey Kong machine every time I walk past an arcade. I also love to train old school style. Dead Lifts, Squats, overhead presses, rows, sprints, and medicine ball throws are my favorite things to do. Coming from a therapy background it might surprise some people that I use this same approach when training athletes and non-athletes alike. In fact, I use those same ‘traditional’ exercise types with people that have problems.

My diet is GREAT!!

 I hear this all of the time. Clients are not getting the results they want as fast as they want. So, we have an old fashioned “sit down.” I ask the tough questions, they reply with the “normal” answers. They pretty much tell me what they think I want to hear. The y also convince themselves that they are doing everything right and nothing wrong.

Muscle Gaining Secrets is here…

THE Secrets to gaining muscle and strength.

 Finally an information source that covers everything and in my mind will become the bottom line for most people when it comes to gaining muscle and strength. My good friend Jason Ferruggia has released what I think is the BEST source out there on the subject. While Jay is a friend of mine and I would do anything for him, I have to be honest…after reading this book, I was hesitant to help him by advertising it and giving it a testimonial. You see, the book is so good, I am seriously nervous about losing clients.

23 hours a day

   

When you are asked to help changed people’s lives, it is a huge responsibility and one that you really need to be ready for. In this business you will have men and women come to you asking you to make them fit.

Don’t call it a come back…

    

A while back I wrote about a 67-year-old baseball player that was training with me.  Click Here He is 67, took a year off to have shoulder surgery, and decided to get back into the game that he loved to play at the level he did before he left.

If it is not working, fix it!

    

Sometimes you diet like crazy (or you think you do), sometimes you exercise like a madman/woman…or you think you do. Sometimes you think you are doing everything right.  Your scale does not move. Your clothes are not as loose as they should be. You are just not making progress.

How to Blowtorch Body Fat & Build the Body of Your Dreams for Summer

    

Do you want to have a great body to show off at the beach or at a wedding this summer? Do you want to achieve your goals in less workout time than ever before? And do you want to exercise at home with as little equipment as possible? If you are interested in losing fat as quickly, using simple workouts that can easily be done first thing in the morning or at night in the comfort of your own home, without endless hours of cardio, fancy equipment or nasty, expensive supplements, then this will be the most important letter you ever read in your entire life. Here’s why…

What it takes

  

People come to me all of the time wanting to lose weight, wanting to put on muscle, or wanting to be the best in their respective sport. More times than not, these people have success. People that are burning inside for change or burning to be better than they are usually are motivated to do what is necessary. They have what it takes.

Observations from the airport

   

 

I spent all memorial day traveling back from
Tucson. Like most people, I had plenty of waiting and down time in the airport. During that time, I listened to music, read, and people watched. Some things I observed:

Real world Research

   

  

 

In the fitness world, there seems to be two divided camps. The ‘Research Camp’ where nothing is believed, tried, excepted, or even argued unless there is a decent body of research behind it. The other camp is the ‘real world experience camp’ where practitioners tend not to care what the research says, or even if there is research. The latter camp recognizes in their own right that research is probably irrelevant because they are getting results using methods that are tried and true, to them. Which is better? Is that a fair question?

News Update

       

 

If you are looking for some great FREE (yes, FREE) fitness information, look no further than a FREE special report put together by a friend and colleague of mine, Mike Robertson of Robertson Training Systems. Mike got some of the leading professionals in the fitness field and had them contribute a short section on training pitfalls. There is a ton of great info in there and all you have to do to get it is sign up for his newsletter. Besides, I was one of the professionals that contributed to the project, so now you have to get it!To sign up and get your free report, go to: www.robertsontrainingsystems.com 

Until I die…….

   

Someone asked me recently how long I plan on working out. I said that I usually go for about 40 min to an hour. They quickly replied with a “no, I meant how many years are you gonna do this working out thing?” Huh? I must have looked at them in the same way I look at someone who asks me what color blue is.

Mind Games

Clients show up at my doorstep because they need a change in their lives. Usually, the easiest thing to change is their body. ( People will get their hair done, change the way they dress, and even buy new cars…all in an attempt to bring something new and exciting into their lives.) I really believe that it is more psychological than it is physical for most. Granted, many have health problems and a physical change is necessary for getting their health back, but for most, whether they know it or not, it is more in their head. I will say it again…the change is necessary for people, somewhere in their soul, and that change is easiest in the body.

The Ultimate Program

    

I am going to show you the ultimate program. The best…the one that will get you where you want to go. There will be none better than the one you are going to see here. This program will make you stronger, look the way you want and help you feel great. 

Here it is. Are you ready?

13 random thoughts…

    

1. People need to measure fat loss success by seeing how their clothes fit, rather then worrying about the scale.
2. People need to fine-tune their macronutrient intake (Carbs, proteins, and fats) as much or more than their physical training sessions. Diet is a HUGE component of success in fitness. Whether it is fat loss, or muscle gain. Sometimes macronutrients need to be adjusted each day, depending on what you are doing.

They’re just numbers….

This goes with yesterday’s blog about throwing away your scale. (Side note: When you have been doing this job as long as I have, you tend to learn more than you teach over the years…I get great info from my own clients along the way. I also hear incredible things, both good and bad)

Throw away your scale

 

I wrote a few weeks ago about how the scale does lie. Meaning, there will be times when your body weight goes up, and your body fat goes down. I talked about all of the reasons this can and does happen.

The Endless Set

 

  

The great thing about having a blog is that the owner of the blog can pretty much write whatever he or she wants. With that said, here is a rant….

Bosu-Man

 Be afraid, be very afraid.  

There is a being that lurks in many gyms throughout the world, and he preys on innocent, non-aware victims of fitness. He waits patiently for new blood to approach him each day and feverishly prepares his sales pitch to hook an innocent newbie. These people appear to him with various physical problems and difficulties. These people are looking for various answers to all of their health and fitness needs.

Body Confusion

  

Body: “I am feeling pretty good right now, why all of the exercise? I mean, my back does hurt in the morning, but that is normal as you get older. No biggie. Yes, I know…don’t have to say it…I am a bit overweight these days, fat even. I know I can lose it again, but must we do all of this exercise?”

News…….

  

Here is some news to report in the world of Keith Scott. (don’t worry…I am not getting married, having a baby, or haven’t saved money on my car insurance..nothing like that.) Fitness-type of news….

 

Experience Trumps Everything??

  

  How do you know whom to trust these days? There are people all over the internet claiming to know “the” answer. Everybody has the cure for fat loss. Everyone has the best way to put on huge slabs of muscle. There is an expert in every town that has a blog and a website, just waiting for you to log in and “trust” them.

The scale DOES lie……….

The number one, biggest “complaint” I get from all of my weight loss clients, goes something like this: 

“Keith, how come the scale has not moved very much in 3 weeks?” “I mean, my clothes are looser, and I can tell that I have lost size around my waist and butt, but the scale says I have not lost any weight!” “What is wrong?” What is wrong? Nothing.

So full of action, my name should be a verb…

I ask many of my clients to fill out a diet log for me so I can see what they are eating. The log does wonders for me as a trainer and for them. Basically it is a huge awareness tool. If you are struggling with your weight, I highly suggest you write down everything you eat and drink for a whole week. You will learn a ton. After doing some thinking, reading and researching, I have come to the conclusion that I need to monitor other things besides diet and basically what happens to my clients the other 23 hours of the day that they are not with me.

Lift Strong

 

A few months ago I was asked by Alwyn Cosgrove  if I would contribute an article for a very special project that he was working on. You see, Alwyn is a two-time cancer survivor and wanted to do something to help fight this awful disease.

The Ice-Cream Cake Diet

Keith, how come she can eat whatever she wants and NEVER gain weight? Because that’s the luck of the draw. Some people can eat whatever they want and not get fat. Real answer: She probably has a very high, revved up metabolism that allows her to eat anything and everything and never gain weight. It doesn’t mean for a minute that people like this are healthy. Or that it wont catch up to them one day (everyone’s metabolism slows down eventually) What it means is that YOU are not HER. Don’t try to

Things to ask your trainer….

   

You have probably read countless times from other personal trainers: Things to look at when hiring a personal trainer. Most of them have the usual things in there, like experience, and certifications, references, etc.. All great things and yes, you should always ask and investigate the “basics.” Here are a few more things you should check out.

Things that make you go Hmmmmm

  

1. Why do people say that “I will do ANYTHING to lose the weight” and refuse to do the most basic things necessary to do just that?

• Analysis: People really do not mean that they will do anything. It is an empty statement that really means nothing, but still frustrating to hear.

 

You are never too old………

  Last week I received a phone call from the grandfather of one of my athletes. Usually, when grandparents call it is to complain, or even to spread some bad news. I was figuring that this man’s granddaughter might have injured her knee and he was calling to let me know. I even thought that maybe he was calling to tell me what a great job I did with his granddaughter because she was able to make varsity as a sophomore. It was none of those things.  

I had it all backwards.

Why does HIIT work so well?

  

I read something on a popular internet message board recently that prompted me write this. Although HIIT makes total sense once it is explained, I know many that are still struggling with the how and more so the why of it all.  

Summer Summertime

  

“school is out and it’s a sort of a buzz
a back then I didn’t really know what it was
but now I see what have of this
the way that people respond to summer madness
the weather is hot and girls are dressing less
and checking out the fellas to tell ‘em who’s best” 

 Spring is in the air, and that means one thing to me…summer is not too far behind.  Personally, summer has always been my favorite time of the year. Like many people, I love the beach and ocean. I love to be outside when it’s warm. I love to swim, wear shorts, sleep with the windows open, etc… OK, before this starts sounding like a cheesy biography (I just re-read what I wrote…it already does,) I do have a point. Summer is the time when most people like being outside doing summer things. Wearing fewer clothes than normal and having opportunities to bear their bodies to the public. I asked this question a month or so ago and I ask it again…are you ready?  

Battle of the Bulge…

 

Throughout the years, I have been lucky enough to do a lot of “different” things in this field. One of them was teaching. Yes, I was a teacher of high school and college sports medicine classes for years. I did this in conjunction with the training and coaching.  

Recently, there has been a lot on the news about obesity and some very disturbing stories have made the news about kids, as young as 7 years old, being trapped inside of a 200-400 pound bodies.

I failed my clients…

 

 Let me explain: 

Client “A”, as I will call him, has lost a ton of weight since working with me, has gained a bunch of solid muscle, and feels better than he ever has before. He looks great and has a world of self-confidence that he did not have before. So what is the problem? How could I have failed him? Seems like a success, right? Wrong!! Although all of those things are true, I still failed my client. You see, the physical part of this is easy. Getting people to lose large amounts of weight, putting on muscle and making people feel better is cake for me. It’s easy…like play. I am good at it.

Is today the day?

  

Is today the day? Is today the day you stop making excuses and start getting yourself into exceptional physical shape? 

Is today the day that you finally get out, find the gym and hammer out your workout? Is today the day that you finally hire that personal trainer to help you succeed? 

Is today the day that you realize that summertime is right around the bend and if you don’t start TODAY, you are going to have a very tough time achieving your physical goals?

And so the cycle continues…

     

While I was at the “local gym” today, I observed the following: 

Two different fathers each with one of their boys… 

One of the kids is about 12 years old, and the other was about 14. Both were obvious newbie’s to training with weights. I was glad however, to see boys that age spending time with their fathers. Hoping to see a demonstration in proper training techniques and fitness, I watched both parties closely while I took small breaks between my own training sets. Each father, at different places in the gym talked to their boy’s before starting the “routine.”

If your dog is overweight, than you probably are too

This statement may be true for some and not for others, but if you think about it, you should understand the point.  Many dog owners that have “fat” dogs are fat themselves. Not trying to be harsh, but honest in my assessment of what I observe. You see, I love dogs. I try to keep my pup as healthy as I try to keep myself. I try to walk and run my dog as much as I can. My dog’s health is important to me.  

Getting Started (on the fitness journey…)

One of the biggest problems that people have with fitness is getting started. For some it has been months and others years since they did anything remotely fitness related. Diets have become routines, filled with convenience only, and no nutrition or conscious thought into what a person eats comes into play anymore. Exercise is almost non-existent unless people count taking the trash out, the 5 minutes of sexual activity that occurs with their spouse and chasing kids around.

“I Don’t Know”

“Mr. Hand: Why are you continuously late for this class, Mr. Spicoli? Why do you shamelessly waste my time like this?
Jeff Spicoli: [long pause, but then with complete truth in his answer] I don’t know.
Mr. Hand: [Mr. Hand goes to blackboard and writes the words 'I Don't Know', then underlines them]
[reciting]
Mr. Hand: I like that. ‘I Don’t Know.’ That’s nice.
[imitating]
Mr. Hand: ‘Mr. Hand, will I pass this class?’ Gee, Mr. Spicoli, I don’t know! You know what I’m going to do? I’m going to leave your words right up here for all my classes to enjoy, giving you full credit of course, Mr. Spicoli.
Jeff Spicoli: All right!” 

Often is it so hard for people to just say, “I don’t know!” In my industry, the fitness, health and performance industry, there are many experts out there.  Some have earned that title, and others, well…lets say they are very good at self promotion. Some of these experts, you will find in gyms, others in hot, musty old training dungeons, and a lot on the internet. Many of these ‘experts’ spend time answering countless questions on message board forums. I have gotten my share of questions via email and across some message boards too. Many questions are straight forward and easy to answer and others, not so easy. With that said, I have yet to see many of the experts out there say those three words when they get one of those tough questions… “I don’t know!”  

Are Personal Trainers and Coaches worth the money?

This is a question I hear quite a bit these days and it is a great question. I encourage people to ask questions like this before they spend money hiring someone. The answer for me is yes and no. It really depends on the trainer. I have gotten over $100/session for my time and as little as $12 a session as well. It all depends on one thing: Can the trainer or coach deliver results? The sad answer to this question is that most cannot. I say this from years of being in the field and watching first hand the garbage that occurs out there. If you are shopping for a system or trainer that works and delivers results, do your homework and really take your time. Your progress will depend on finding that right person.  

“There are two types of people in this world…’Doers’ and ‘watchers’…”

  

Are you a doer or a watcher? 

Years ago, my high school wrestling coach said something to us that I still remember and take to heart to this day… “You either doing or you are watching other people do.” I believe he was on to something when he told a bunch of exhausted, bloody, and hungry teenagers that wanted to do anything but run, train or wrestle at the time. Most of us got the point and although we would rather be home, sleeping, resting somehow or just watching TV, we gathered ourselves, and started working again…training.

Things that must change

This is just a list of “Rants” that I have had stored up for some time and some new rants as well. I post them only to make people think a little more. Enjoy.

·        People thinking that eating a huge breakfast that consists of pancakes, syrup, fruit and a huge glass of orange juice is somehow good for you. Think about the amount of sugar that you are eating in this one sitting. Americans generally see breakfast as a time to get away with eating gobs of “dessert.” You know; things like cakes, pastries, sugar coatings. Think about what we buy and eat…Pop Tarts, Cereal with tons of extra sugar, Waffles covered with butter and more extra sugar. We wash down this meal with a huge glass of milk or orange juice. More sugar. No wonder we are so fat

Person or Ape?

I wonder if we are people capable of thinking and making decisions based on information, or if we really are monkeys, or lesser animals that “react” to instinct and don’t think, and don’t evaluate based in anything.  Why the deep thought into our being? Simple…I deal with people every day that want to lose weight, have a better body and swear that they would do anything to achieve this. You have probably heard the same from people or maybe you have said it yourself from time to time. These people, although having good intentions, do not follow through with their promises or do not do “anything” to achieve their goals. Bottom line, they fail.

15 weeks to Memorial Day…are you ready?

 

Just a quick wake up call… There are 15 weeks until Memorial Day. That is not that long. Is your body ready for the pool and the beach?  

If not, get going now. Its not too late, it is never too late, but if you wait too long you will be running uphill, in the snow, meaning, it will be much harder for you to get to where you want to go.

Sports Performance Training

Sports Performance training has been around longer than I have been alive. All around the world, athletes have been training specifically for their sport, whether it was the Olympics, college, high school or professional. Sports Performance Training is not new. Even with the long history of performance training, I still find myself explaining to people exactly what is involved. When people ask what I do, it takes a little more time to explain the “what and how” of sports training. Compare that to personal training, and it is night and day. People ‘get’ personal training for the most part, but many have no idea what Sports Performance Training is. Allow me to take this time to clear up some of the confusion about Sports Performance Training finally. Further, let me pitch to you why every serious athlete out there should be involved in Sports Performance Training in one way or another.

Cute little muscles

  I heard a woman in the center where I work ‘complement’ this guy about his “cute little muscles.” I had to laugh and wonder if she realized that, even though she really did mean well and thought she was giving the guy a complement, having “cute, little muscles” is not something most guys want to ever hear. It is kind of like the girl of your dreams telling you that you are like a brother to her. Its nice, but just not something you need to hear. Guys that train hard, want big muscles. I do not care how many guys tell you that they just want to be cut, or that they are just trying to add “some” size. That’s all bull. Any guy that is serious about training, wants BIG GUNS, and wants to be jacked.  

Three simple (very simple) steps to losing weight (fat)

  

 

I will keep this short and simple. No theories, no major explanations, no stories…just some facts based on years of experience, education and experimentation.  

Do these three things and you will increase your chances of losing major fat, in the quickest time possible.

Doctor, Doctor Give me the news…..

  Today was the fourth time I “treated” someone for “frozen shoulder” successfully, in the last three months. Meaning, the fourth time that another person was cured from their incapacitating frozen shoulder, which was, by the way, diagnosed by their trusted doctor. With most, the story is always the same; Shoulder was injured years ago, no rehab was done, a few months in, their doc told them that they have “frozen shoulder,” and they would need some rehab and hope for the best. Some got the news that they would possibly need surgery. All four of these people suffered from this shoulder problem for over two years. They learned to live with it, because after all, their doc told them they had to.

Are you still an athlete??

    

“I’m an athlete”. I hear that statement almost everyday when dealing with the general public or friends in one way or another. As we get older and our bodies give into gravity, our feet just don’t move as quickly as they once used to, our jump shot is really a thing of the past, and our bench press is almost embarrassing to perform in public, we often want to hold on to that perception of ourselves that we are still indeed an athlete.

Why are you here anyway??

  I wonder why some people even bother working out sometimes! Walk into any gym in the free world and you will see people busting their butt, training as hard as they can, and going full out. Right next to them however, you will see people not even breaking a sweat. Doing 40 reps of 2 pounds and carrying on a conversation while they are “working out!”…All smiles. Why bother? What makes this scenario worse is that people will pay a personal trainer to train them and the both of them will somehow devise and implement this same “training” strategy…meaning 30 to 60 min of extremely high rep, almost no intensity, no strategy training sessions. It’s a joke, it really is. But these people are willing to pay these

What to do when you injure yourself..the basics

  

This may sound like a moronic article, but you would be surprised how many people out there (a) get injured, (b) have NO idea how to deal with it and what to do, and (c) do the WRONG thing. So, with the risk of sounding like your elementary school teacher or worse yet, your mother, here is what to do when you injure yourself.

Here’s a story… about a man named Brady…(Mental Toughness)

  

I haven’t talked much about the psychology side of sports and training at this point, but with so many great examples of mental toughness from this weekend’s NFL playoff games, it seems like a perfect time.  

If you watched, the games this weekend you witnessed many feats of high caliber play making and big time mental toughness. One example of this is Tom Brady and the
Patriots. Love him or hate him, you have to respect the things that Tom Brady has done.

Huge Special MLK Day 48 hour sale…

My good friend Jason Ferruggia is having a 48 hour sale on two of his most popular products in honor of Martin Luther King day. If you don’t know about Jay Ferruggia then you have been missing out on one of the best sports performance coaches in the world. Jay is a world renown sports performance coach and is a head writer for Men’s Fitness. His programs flat out produce results!

Chaos theory – Cause Chaos, lose fat

  “What exactly is chaos? The name “chaos theory” comes from the fact that the systems that the theory describes are apparently disordered, but chaos theory is really about finding the underlying order in apparently random data.” 

“State of confusion, lacking any order. Chaos, with reference to chaos theory, refers to an apparent lack of order in a system that nevertheless obeys particular laws or rules” Don’t worry, this article isn’t about advanced mathematical theory or high level physics, rather it’s about training and how to get the best effect for your body.  

As you can see from the above definitions, chaos theory is taking a system that appears to be chaotic and finding the order within that chaos. This is in essence what a good trainer will do for you in your effort to burn fat in the fastest time possible, and, dare I say…even build muscle quickly.  

Check me out on the FitCast

Last night I made a guest appearance on the Fitcast. The FitCast, if you don’t know is a Fitness PODCAST that has become a HUGE phenomenon in the fitness community. Kevin Larrabee and John Williams are the hosts and they talk about a plethora of things related to fitness.

HIIT Training Questions and Answers

I get a ton of questions everyday about various things so I thought I would share some of the questions I get about HIIT training and maybe help out some other that may have the same questions.

Keith,

So, How you doing so far??

  

OK, its been one full week and how are you doing on your New Year’s resolutions? Some of you are probably going strong, been on your diet for 6 or 7 days now. Others might still be struggling to find that perfect workout. Yet, the majority of people out there are doing nothing different than they were most of last year…looking for and offering up excuses to why they haven’t started their training regiment, and or their new nutrition plan for the year.

Lift weights, Lose Weight

  

I train men and women, teenage boys, and teenage girls. I train senior citizens, and high caliber athletes. Tonight I have to train an 11-year-old boy for speed development, and tomorrow an obese man. The interesting part of training such diverse clientele is that most of them all have the same basic training structure. Whether my client is a 15 year-old girl who is training for basketball, or a 30-some-year old female trying to lose weight as part of her New Year’s resolution, all of them train with weights. None of them complains really about weight training except for one part of the population…the young and middle-aged women!  

Top 10 things you NEED to be doing in ‘07

These are 10 things I think everyone out there should be doing this upcoming year. These are in no particular order. You have heard me mention some or all of these before, so think of this list as a reminder for you for your ‘07 fitness goals.  

Exciting things to come in 2007 and Happy New Year!

If there are any “regulars” out there that read this blog (and by regulars, I mean people that visit here each day or a few times a week to see what is new) or even people that just stop in here and there…I want to thank you for actually taking time to read my ramblings and find some value in it if you do at all.

I want to let people out there know that I have some exciting plans for this year that you should be on the lookout for.

What Time is it? Where are you?

As New Years Eve approaches, many will make resolutions. Many will make promises to themselves, their friends and even up to God him or herself.   New Years has become the “Reset Button” for people over the years. That time when people can start over or start fresh. “I will start my new training program after New Years”, or “Once New Years is over, I will lose the weight!”

How to Blowtorch Body Fat and achieve Your New Year’s Resolutions

Do you want to have your best body ever in 2007? Do you want to achieve your goals in less workout time than ever before? And do you want to workout with as little equipment as possible?If you are interested in losing fat as quickly as possible in the comfort of your own home, using simple workouts that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio, fancy equipment or expensive supplements, then this will be the most important thing you ever
read in your entire life. Here’s why..

Christmas Gifts for yourself

  

If you have been shopping for Christmas gifts for the last month or so, you are either done by now, or if you are like me, you are just getting started. Either way, its time to settle down, and just enjoy the holiday. 

Before you finish totally, take some time to reflect on the last year, plan for next year, and give yourself some Christmas gifts too.

The “10″ Days of Christmas/Hanukkah/Kwanzaa/Festivus

       

With the Holiday season right around the corner, most people will be scrambling to find that perfect gift. Whether it is for Christmas, Hanukkah, Kwanzaa, or even if you celebrate Festivus, finding gifts for health conscious, fit person is never easy.

I am about to make your shopping even easier for you. I have outlined 10 potential gifts that any fitness enthusiast MUST have. I am not saying that you need to buy all 10, but if you are looking for great quality products, that people on your list would love, this is a can’t miss list. Oh, and by the way, don’t think it is ever bad to buy yourself something too. So if you or someone you know is into health and fitness, and really wants to feel and look good, or if they are looking to improve their athletic performance, prevent injuries and beat personal records in the weight room or gym, try these gifts.

Training Tip # 3- Designing your Own Program (3)

In the last two Training Tips, I talked about exercise selection and chosing your rep range. I tried to give your some guidelines to follow that would match your goals.

For this training tip, I will talk about sets and rest periods and give you some simple guidelines on how you can figure them out.

Training Tip # 2 – Designing your own Program (2)

  In the first Tip that I gave you, I talked about exercises, you really need to start by figuring out what your goals are. Do you want to get stronger? Lose weight? Do you want to get “jacked” and have huge pecs and arms? Whatever your goal it will ultimately influence your choices when making up your program.

Training Tip # 1 – Designing your program

Are you someone that writes his or her own training programs?  If so, great, but more important, make sure you know what you doing and you are not just spinning your wheels. When you are writing your programs, what is the first thing that you put down on paper?

“Old School” HIIT Training

I love Old School things…Playing Arcade Donkey Kong, Listening to the hard beats of 80’s/90’s rap legends -’Public Enemy’, watching ‘Happy Days’ Re-runs, spotting Farrah Fawcett iron-on T-Shirts, and wishing acid wash jeans would make a comeback. OK, maybe not the last thing, but the rest, are old school at its best.

I get asked about HIIT training almost daily. What is it, and how do you do it. When I tell people the basics of it, I usually get the “huh? That’s it?” type of look.

Intensity, Health, and Passion

  

Years ago when I was in college, I read about everything I could get my hands on that had to do with self-improvement. Yea, I admit it; I was a Tony Robbins, and Steven Covey junkie. I know I am not the only one either. Many of you out there probably have read the same self-help books as I have. Even today, I still read their material for reminders. I make no apologies for reading and studying the exceptional minds of these gurus. They are great people that have done great things.  

This is not about Self Improvement gurus however.

Get ready for Summer (NOW)

  

New Years is right around the corner and that means that people will be making all kinds of resolutions. Most will not follow through with them for various reasons. Either way what most people don’t realize is that if you are trying to get your body ready for the beach this summer, you need to get started NOW!! It takes months to transform your body the way you want it to look. So, don’t wait until March to get going. Start your transformation now and stop wasting time thinking about it.

Hot Wings and Beer………

 

The title of this post was not only an attention getter, but also a lesson for those of you that are living the healthy lifestyle. I did not mention UNHEALTHY lifestyle; rather I said the healthy lifestyle. I make that distinction because I witnessed a client of mine last night learning all about how a night of hot wings and beer could destroy a once near perfect functioning body.

Great Resource – TheFitCastInsider

There is another great resource to check out if you are interested in learning about fitness straight from the expert’s mouths. TheFitcastInsider is a new MP3 download for you IPOD people out there. You can download an interview on various topics each month and listen. There is a membership fee, but for those that want or need to know, it is well worth it. Check it out

http://thefitcastinsider.com/wp-login.php?redirect_to=%2F

Just WHO is the best?

Viper: In case some of you are wondering who the best is they are up here on this plaque. [turns to Maverick]

Viper: Do you think your name will be on that plaque?

Maverick: Yes sir. Viper: That’s pretty arrogant, considering the company you’re in.

Maverick: Yes sir.

Viper: I like that in a pilot.

So WHO is the best?? In the world of fitness, performance training, and sports medicine, it can get confusing on who to listen to these days. There are numerous “experts” and even more “professionals” out there. I use quotes around those titles because it does not take much these days to be able to call yourself an expert or professional in the field. Too many weekend certifications, lack of regulations and an internet explosion can make anyone famous and relevant almost over night. So just, WHO is the best out there anyway?

Commitment…Are you committed?

 

I was pulling out of the gym where I train the other day and I see a very large, obese man walking to his car. He is carrying a bag with a salad in it from the Salad Works store, which is on the far distant side of the plaza. This man parked his car in the very last spot of the entire parking lot about as far away from the salad works as you can possibly get. The interesting part is that the parking lot was not full whatsoever, it was pretty empty. There were spots everywhere, including many in front of the Salad Works, which

Sometimes you can’t make it on your own….

“Tough, you think you’ve got the stuff You’re telling me and anyone you’re hard enough”

Too many times I hear people say that they don’t need any help with their fitness or performance goals…they can do it on their own. Most of these people keep running in circles and never get anywhere. A year goes by and they are just as fat, just as weak, and in many cases performance is going down in their sport or activity. They continue to do things their own way. I believe that for many of these people, their ego is in the way and until they can let go of it and realize that they really cannot make it on their own, progress will never really occur. In addition, if it does, it will not be anywhere near what it could be.

Thanksgiving – 5 Things you should be thankful for

 

If you are reading this blog on a regular basis, you are either one of two people:

You are someone who works out at least occasionally and thinks about his or her health, or you know me and just think it is cool that someone like me has a blog.

In either case, here is a list of 5 things you should be thankful for:

Bring the Pain

  Through the last couple of years, I have found out that I am good at getting rid of other people’s pain. I see many clients and 90% of them are in some kind of consistent discomfort or pain throughout the day. When they come to me, most just want to get into some kind of good physical shape, and others just want to feel a little better.  Most of my clients usually leave the session feeling much better then when they walked into the door. In fact, most feel little pain at all.  

Training for Life Revisited

A while back, I wrote a little article about the importance of training for life. If you are too lazy to scroll back, here is the link to it. http://kescott45.wordpress.com/2006/09/13/training-for-life/

The purpose of revisiting the topic is simple and it really hit home to me this weekend. Not to bore you with the details, but I had to fly back to Tucson Arizona to finish some projects in my back yard and prep my house for selling. It has been on the market for months and I needed to get some major yard work done. I decided to save some money in labor, fly out, and do it myself. It was also a great excuse to see old friends again.

Frame of Reference…what is yours?

 

People love to argue and verbally spar with one another. I think it’s part of human nature. It doesn’t matter if the topic is about politics, sports, nutrition, or even about how people raise their pets; these are all fair game for sometimes intense arguments. What I find interesting is how some of these argumentative types know the least about the subject about which they are arguing.  

In the world of conditioning and fitness, these battles are never ending. As I have said before, “everyone out there is a self-proclaimed expert”, so in essence – everyone will have a very strong opinion about what is right and what it wrong.

Information overload…who should you listen to?

There is just too much information out there. With the Internet, you can get lost in all of it very easily. Eat this or eat that, do your cardio this way, train your muscles that way, perform heavy weight sets, perform high rep, light weight sets, this is dangerous so don’t do it, etc… It’s pure information overload. Since everyone has an opinion and everyone is an “expert” these days, it is vital for the average person to question everyone, and to be very careful whom you take advice from and whom you do not.

With that said, it is not an easy task. These days most people will “Google” the person in question (i.e. some nut on the Internet that has his own Blog, their personal trainer, and even an author of numerous articles) hoping to find as much information about that person as they can. Not a bad way to go and not a bad idea either. It will give the person a start. The danger in this is, everyone seems to have a web page or blog now and that can immediately set that person up as an “expert” to the untrained eye. So what can you do?

Attention mixed martial artists, wrestlers and fighters: Tap-Out! Combat Conditioning Secrets is here!!

If you are serious about being the absolute best in your combat sport, you can’t afford to miss out on this.

Jason Ferruggia is one of the top strength and performance enhancement coaches around the world. Jay has just released his best product yet….a comprehensive manual written for wrestlers, mix martial artists, boxers, kick-Boxers, and any other kind of fighter out there. This is top notch material and I should know. Not only have I had a chance to read Jason’s book, I have also contributed a bonus chapter to it.

Discover The Little Known, Rarely Used Training Secrets Of An Elite Combat Coach… And Immediately Develop The Lethal Combination Of Jawbreaking Knockout Power, Blinding Takedown Speed And Endless Endurance Guaranteed To Render Your Opponents Completely Helpless!

A Story (about a wrestler…)

A Story:

I like stories that make people think. I love stories that can change behaviors.

I sometimes tell this story to my athletes and clients who I think “need to hear it.”

This is not my story; this is a hand-me-down story from my high school wrestling coach which I never forgot.. He tells it better, but I will do my best to get the story, and most importantly the point across.

10 of the Best Ways to injure yourself while training

Much like my former article outlining the best ways to become a fat, physical mess, this article outlines some of the best ways to become injured while you train. Although to some the sarcastic tone of such writings is a turn off, I have found it to be a very good educational approach and one that gets the point across pretty well.

So if you really want to injure yourself while training or working out, make sure you do some or all of what is listed below. Chances are, you are doing some of these things anyway. (By the way, if you want to stay healthy, please avoid all of the list below).

Training Goals…What are yours?

When you walk into you gym or training center of choice, do you have clear goals of why you are there and what you are going to accomplish?

If you don’t, you need to. Training without a clear set of goals will ultimately be a waste of time. I am not talking about a goal of “Lose weight,” or “get big and buff,” those are not really clear goals.

“Tape those ankles tighter” …High Ankle Sprains…

 

                                      

Lately we are seeing a lot more high ankle sprains than ever before. With players being in better shape, stronger, faster, and more athletic, one would assume that those numbers should not be going up.

I have heard people make comments about taping ankles, and if ankles were taped tighter and better, than maybe we would see LESS of these sprains. Having taped probably 1000’s of ankles in my time, I would have to say that I disagree that taping is the answer for preventing ankle sprains, in fact, I will say that taping may be the reason we are seeing so many more high ankle sprains.

Things to Help You Feel Better (Physically)

I take it for granted that people out there know and understand the value in using common things to help their body feel better and ultimately, heal.

The more I talk to people, the more I realize that people don’t really know what to do when they are hurting or when they have some long lasting aches, pains and soreness.

Here is a short list of things that flat out work:

Not Getting Enough Sleep, Still Fat?? Here’s Why….

Losing those extra pounds may be more than just exercise and diet.

Since the time you were young, you probably heard someone in your family tell you that you need plenty of rest. “Go to bed early”, “get a good nights sleep”. We have all heard those things and yet, we still stayed out late, got up early, and survived on low levels of energy from lack of sleep. We were also young enough to handle it.

As time goes on, sleep is more and more important, especially if you are trying to drop some body fat and lose unwanted pounds.

Article On The FitCast.com

I just recently had an article published on the FitCast.com

 If you haven’t checked out the FitCast yet, make sure you do. It is a great resource and their Podcasts are awesome.

 www.thefitcast.com

Does this HIIT stuff really work??

I get asked a lot if HIIT Really works.

Well thousands (the number is probably a lot higher) of fat people can’t be wrong!!

The Opposite

“Yeah. No, no, no, wait a minute, I always have tuna on toast. Nothing’s ever worked out for me with tuna on toast. I want the complete opposite of on toast. Chicken salad, on rye, untoasted … and a cup of tea.” – George, From Seinfield Episode “The Opposite”

There must be something in the air. Just in the last few days, it seems like all of my clients have walked into their session letting me know how tired they were before we even get started. I think it was some kind of a warning to me that the session might not be so great.

I usually just shrug, crack an assuring smile and say everything will be ok. I also kind of let them know that we will adapt so they can get through the workout. In reality, what usually happens is that I work them harder in a different kind of way, and push them more. See I really DO believe that I know what is best for my clients and the people I work with. I think any good coach or trainer has to.

“He’s the Greatest of the Great, Get it straight, He’s Great”

                                             

Tiger Woods is Great at golf, and maybe one of the greatest. Time will tell.

Michael Jordan was Great at basketball, and could be the greatest of all time.  

This article is not about arguing the greatness of Tiger or MJ …rather its about the WHY of their greatest and a simple lesson and reminder of how they got there.

Instant Energy – Let The Music Play

Training can get boring sometimes.

Training can be TOUGH sometimes.

Training can not be fun sometimes.

Training can be awesome too, sometimes.

Whatever training is to you, learn to use music to drive your workouts better. Music, if used in the right way can motivate and energize you to the next level.

Find some songs that get you moving and keep you moving. Put them on your IPOD or whatever you use to play your music. Turn up the volume and get training.

Some people like to train to heavy metal, others hip hop and some just good old classic rock.

So the next time your training gets a little boring, or too tough or even when its too good, try some music and let it energize your workouts.

An Incredible Fitness Resource…

I don’t endorse much unless I think it is outstanding. Check out this blog written by Craig Ballantyne. Craig is a Certified Strength and Conditioning Specialist and a leader in the fitness industry, he has helped revolutionize fat loss training. Check out his blog and his Turbulence Training products. They are first rate and get outstanding results.

Turbulence Training

Play for a Purpose- “Making” your child an athlete by accident

 

I can remember my childhood and growing up better than most people. I have an extremely good memory and I really don’t know why. I can remember most of what I did as a kid, even from a very young age. Don’t worry, this isn’t about my incredible memory skills, but rather an aspect of my childhood that I think was incredibly important.

One of the best set of memories that I have, is where we lived…no not just my home, rather the street that we lived on, and the people that lived on that street, and most importantly…what we did.

What’s your plan?

 

 

You probably want to be more healthy, right? or

Get stronger? or

Get in better cardiovascular shape? or

Become a better athlete at your sport? or

Lose weight, shred fat off of your body? or

Feel better?

ETC…

So what is holding you back? Better question is

“WHAT IS YOUR PLAN?”

To Roll or Not to Roll…….Keep rollin’!! Foam Rolling, the basics

 

“Move in, now move out
Hands up, now hands down
Back up, back up
Tell me what you’re gonna do now
Breathe in, now breathe out
Hands up, now hands down
Back up, back up
Tell me what you’re gonna do now. Keep rollin’ rollin’ rollin’ rollin’ (what)
Keep rollin’ rollin’ rollin’ rollin’ (come on)
Keep rollin’ rollin’ rollin’ rollin’ (yeah)
Keep rollin’ rollin’ rollin’ rollin’” – Limp Bizkit 

“Ok Keith, I have heard you spout off about this foam roller thing on you dumb blog, and even heard you talking about it at a bar down the shore one night! What is it, and how do I do it??”

Obviously I love the foam roller. I cannot say it in the same context that I will say I love chocolate, or I love the beach, or even how much I love to watch 24 and the Family Guy…But lets be clear, when it comes to feeling better, and being better, I love the foam roller. So what is the foam roller and what do you do with it. Where do I get one of these? And finally, how can I use it and feel better?

Training for Life

  As people get older and start to drift away from that active “athlete” they once were, many have no reason to workout. Some cannot get motivated to do what they must or need to do. Others will read a blog like this and tell me that I am out of my mind if I think they will do any of this stuff…what for? There is nothing to train for anymore.

I always like to ask people that workout why they are working out, or why they are training. Sometimes I hear things like “To stay healthy”, or “To get into shape”, and I always follow it up with “why do you need to get into shape”?

That is a trick question for people. Many just stare at me blankly and don’t know what to say.

I like to offer up that people should be training for the most important event they will ever encounter…LIFE. “Train for life”.

The Ingredients to a workout plan-The Basics

You wanna start a workout program? You wanna get into shape? Lose some weight? Get buff? Feel good?

Time to get physical. But before you do, make sure that your workout plan as everything that it needs to get you where you want to be.

“Help…I have shin splints!”

 

 

 

Shin Splints

I hate the term shin splints. Everyone thinks they have shin splints. The truth is, some do, many do not. Shin splints have come to symbolize every single ache and pain that someone has in their lower leg. Shin splints are however, a generic term for a specific condition.

 

NFL – An Injury Guide

 

 

With the 2006 NFL season already underway, there will undoubtably be many injuries occurring throughout the season, some may be happening to your favorite players or teams. I offer up a basic behind the scenes look into the injury game, and hopefully clear up some question marks.

Think about it…

 

 

 

Health and fitness isn’t just a THING you do, rather it is your lifestyle. You are either act healthy and fit or you don’t. Too many people start a workout program like there will be an end. Same with diets… In my opinion, this is the wrong way to think about health and fitness. It is a never ending lifestyle change. It needs to be thought of in a way of it being part of who you are and  part of what you do, always.

People that are successful in health and fitness are people that practice it all of the time. The people who usually fail at health and fitness are the people that try to incorporate it into their lives at moments, here and there…always looking for the end and struggling while they wait for it to be over.

Goals are necessary, but for people that always practice being healthy and fit in life, each time a goal is accomplished, another is set. Its a way of life.

Think about it.

The INCREDIBLE Benefits of Fish Oil!!!

 

 The INCREDIBLE Benefits of Fish Oil.

By a show of hands out there, how many of you are supplementing with fish oil on a regular basis? If you did not raise your hand (play along here) or even if you felt silly raising your hand and you really don’t supplement with the stuff, then you are missing out on one of the best researched, most effective and important supplements on market.

In trying to keep this article brief and not going into a full research paper myself, I will outline the benefits of fish oil. Before I start with the benefits, a quick explanation of what fish oil is might help to start this off in the right direction.

Hips Don’t Lie

 

Hips Don’t Lie 

I don’t know of too many sports out there where your “hips” aren’t one of the most important things to train and develop. I have watched thousands of sporting events up close and personal most of my professional life, and it is more than apparent that the athletes that have the best “hips” are generally the best performers on the field, court, or mat.

The Kinetic Chain – Why your back, hips, knees, lower legs, ankles and feet hurt

WWW.BACKTOFORMFITNESS.COM

 

 

The Kinetic Chain – Why your shoulders, back, hips, knees, lower legs, ankles and feet hurt!!

“You are only as strong as your weakest link”

“The foot bone connected to the leg bone,
The leg bone connected to the knee bone,
The knee bone connected to the thigh bone,
The thigh bone connected to the back bone,
The back bone connected to the neck bone,
The neck bone connected to the head bone” 

Our body is connected in more ways than most know. When there is a long standing orthopedic problem somewhere in your body, chances are the problem is connected in some way to another area of your body. If your ankles or knees hurt just from walking, I would guess that you may have some issues with your feet. Even if your feet are hurting, there may be an issue with your calves. Tight calves can lead to problems in your knees, hips and lower back. This in turn can cause problems in your upper back, shoulders, neck and even head. You see, everything is connected, a kinetic chain. When a part of this chain is weak or damaged, it will affect other parts of the chain. Those parts affect other parts and so on.

5 Things that Rule!!!

1. Natural Peanut butter rules! If someone could keep the oil mixed into the butter, it would rule more. But it does rule. Full of GOOD, essential fat, high protein and no sugar. Add a little honey and you have a great snack.
2. Grilled Peppers rule! Slice some bell peppers up, put them in a pan with olive oil and pick your seasoning. Heat over a flame until they start to soften. One of my favorite foods.
3. High School Friday Night Football rules! – This will be the first year in 15 years that I will not be a working fixture on the sidelines at a high school football game, but you can bet that I will probably catch one every Friday night this Fall. There is nothing like a good Friday night high school football game!
4. The first 15 minutes after an intense, strenuous workout rules! –  It’s a feeling of accomplishment, and hard work, but mostly it’s your natural endorphins pumping through your body, while your heart rate starts to calm down. Its drug like and one of the best feelings you can have.
5. Stevia Natural Sweetener rules! – An extremely sweet, non-caloric herb found in the holistic section of some grocery stores. Can always be found at health food grocery stores though. This stuff is great, and no chemicals like other sweeteners. Check it out and give it a try for yourself. I use this stuff a lot. http://www.stevia.net/

Observations from a day at the local Gym

                   

Observations from a day at the local Gym  If you are one of the many people out there that have a gym membership, you have without a doubt witnessed many strange things. I know I do every single time I step foot in any fitness facility. I thought I would list some of the things I have seen and continue to see.  

Send Madden, Theismann, and the rest back to school….

 

Send Madden, Theismann, and the rest back to school….Injury classification- An overview 

I am still amazed at the ignorance when sports commentators report on injuries. Granted the average person out there really doesn’t know the difference between a sprain and strain, or the difference between a dislocation and separation, nor should they actually. However, it is my opinion that commentators truly should know. Most of them have played the sport or at least been around sports for years and should know the difference.

With the speed at which information gets passed around the internet, I see false information being posted all over the place about someone’s injury status like it is gospel, just because a favorite football commentator said it. Also, numerous people are involved in fantasy leagues and correct information is essential to them. Besides, its never bad to know things.

With that said, even if John Madden calls a dislocation a separation, or Theismann thinks a fracture and a contusion are the same thing (he of all people should know the difference) the viewer will never know whether he is right or not unless you know what to look for.

Supplements, Supplements, Supplments…..

Supplements

 I get asked a lot about supplements. When I worked in the high school most questions were about getting bigger and stronger, and what pill or powder can do that the best.

When I worked in the college setting, most of the supplements I saw were aimed at getting bigger and stronger, and the questions revolved around that as well.

 I even did a few minor stints in the NFL and most of the supplements I saw there were also targeting size and strength.

So you can see that it was refreshing to me when I entered the private sector and starting talking and working with normal people…non-athletes. Supplement questions always come up, no matter who you talk with. Most of the questions I get now revolve around fat loss, energy boosting, long term health, short term health, and yep, you guessed it…size and strength.

I have always prided myself on being ahead in the supplement game, meaning I was always reading and studying the latest supplements out there trying to see through the BS and find out what works and what doesn’t. Lately it seems that more and more supplements are coming out every week claiming all kinds of things. While science is getting better, there is still no magic pill. There are some supplements that I feel are worth getting if you are serious about fitness, health and yes, getting big and strong. And remember, no supplement is worth anything without a healthy diet and hard work. Here are my lists of supplements that I feel are worth the money:

15 ways to become disgustingly fat, unfit, unhealthy and a physical mess

 15 ways to become disgustingly fat, unfit, unhealthy and a physical mess 

“We are a product of our habits, and all of mine are bad!”- K.M. 

I spend way too much time telling people what they should eat, what they should do in the weight room, or on the track, and too much time telling people how they should take care of their body. Don’t get me wrong, I love doing it…after all, it’s what I do. I get flooded with those questions daily from everyone…family members, friends, and even total strangers.

Some of these people get it, and actually do what I tell them. They see results, feel better and look great. Most however, ignore the advice and go back to their old ways.

Sometimes I think it may be easier to tell people what not to do and maybe that will get the message across a little better.

So, in response to that thought, I have decided to write 15 things that you should do if you want to get really fat, really unfit, unhealthy and just a physical mess in life. I could probably write 50 or more easily after observing the general public, or walking through a Wal-Mart.

By the way, if you do some of these things and this list offends you, I am not sorry. Read it and weep, or you can get up, get your ass in gear and change your habits.

You Be Illin’ – Body messed up?

 

 

You Be Illin’

- Body messed up? Why?

As I get older (and no, I am not THAT old) I hear more and more from friends and acquaintances how screwed up their bodies are. “I can’t turn my neck to the left”, “My back is killing me”, “I screwed up my knee, so I can’t go skiing”, “I would love to work out more, but my shoulder always hurts when I do stuff”. Etc.

Why are we so messed up at such a fairly young age? I recently spent some time at the shore with my 90 year old grandfather and was amazed at how well he moved and the things he was able to do. This man has had 3 knee surgeries while he was in his 80’s and he moves better today than some of my friends who are not past their 35 birthday. How can that be? Well I am not going to speculate at this point why my grandfather seems so mobile and healthy, but I can and will speculate on why so many people at such a young age are messed up physically…more so, I will speculate to what they will be like if they do live to 90 unless they get themselves functional again.

5 simple ways to feel better

5 simple ways to feel better 

Most of us take our bodies for granted. Plain and simple, many of us spend more time and money and care on our cars, than we do on our own bodies. We abuse these wonderful, physical machines each day by overeating, not moving enough, sometimes moving too much, pounding them in the gym, on those long runs, etc.

In this article I am going to outline 5 simple ways that we can help our bodies feel better, or somewhat back to normal no matter what the problem. Are there more than 5 ways? Sure there are tons, but I will outline 5 ways that I have used on my athletes and clients, as well as myself with great success. I think anyone can implement these 5 things into their daily lives and help make a real difference. Now, these methods will not “cure” your ailments, but I can almost guarantee that if you follow these suggestions, in a few short weeks, you will feel better on a daily basis. Even if you are relatively “healthy” and feel fine, it is a good idea that you incorporate some or all of these into your daily routine. Of course, if you have a serious problem, make sure to consult a medical professional. For a bonus, if you are an athlete, a weight lifter or do any type of exercise where you are looking for improvements, these methods will help you improve in all of those areas. PLEASE NOTE: If you already have a medical condition, please see your doctor before starting any kind of exercise program or perform and exercises.

5 WAYS TO FEEL BETTER:   

ANKLE SCHOOL

 

Ankle School

If you like to run, than you need to enroll in ankle school

What is ankle school you ask?

Nothing more than performing a series of ankle exercises that will ensure long term health and well being for your ankles.

Running can wreak havoc on your feet and ankles. For some, just going for a jog a few times a week can cause severe pain and swelling of the surrounding tissues.

Why does this happen? Many reasons, but here is a list of the more prevalent casues:

10 Things (in the fitness, nutrition and sports training world) that have bettered my life:

 

 I think a lot about a lot of stuff…… And because of that fact, I realize that there are many things in this life that I have adventured through that have served me well and many things that haven’t. I read another blog recently that outlines the 10 or so things in that particular author’s experience that seemed to improve his life. This got me thinking (again)……I have a lot of those lists stored in my head. So I figured I would “steal” his idea, and come up with my own list…….The idea is stolen, but the list is mine!! Anyway, I thought I would kick off this blog with the 10 things in the fitness/nutrition/workout area that I think have improved my life….(now please note that I am writing about the fitness/sports performance/nutrition area…….not regular old life………that list would be a little different)

Welcome to my blog

 

This is my first blog, well not really. I have blogged before about all kinds of things, mostly personal. This blog will be different. I am going to fill it with tons of valuable and hopefully interesting information about Sports Medicine, Sports Performance, working out, nutrition and all things related. I will be posting some great links, articles, pictures, etc… My hope is to make this place one of the stops for those of you out there that want or need some sound advice on getting healthy, eating better, losing weight, putting on muscle, treating injuries, improving at your sport, or exercise of choice, program development etc…. So, sit back and enjoy. Always feel free to contact me with questions or comments. -Keith