Friday, November 20, 2009
Saturday, October 31, 2009
Think outside the big box
You might have noticed that I don’t have a very high opinion of those McGyms that litter the suburbs alongside the huge furniture stores, etc. I’ve worked as a personal trainer at four different gyms, including a practicum I did in college. Three of them I left voluntarily; I was fired from another one.
I probably could have stayed at the locally-owned franchise gym where I did my practicum, but I decided to be a stay-at-home dad to my (newborn at the time) son. A couple years later I was hired by a small gym about 20 miles from my home. My job was to conduct “orientations” for new members, then try to convince them to hire me as their trainer. I was not paid for doing the orientations. I quit after about five weeks of schlepping clear across town and volunteering to show the gym’s paying customers how to use the machinery.
Some time later I was hired by an enormous chain gym. I told the manager that I wasn’t a sales person; he assured me that the sales staff would take care of that for me. The day I showed up for my first shift I was told to go out on the weight room floor and try to drum up some clients for myself. Aside from the fact that the gym manager lied to me, I really dislike interrupting people while they’re trying to work out (unless they’re doing something dangerous or stupid). Why? Because I hate it when I’m trying to work out and some ass-clown in a polo shirt comes up and tries to hustle me into buying a service I don’t want. After four frustrating weeks, and not a single referral from the so-called sales staff, I was let go.
Eventually I found myself at another GloboGym. This time, the management was at least honest with me. I would be given referrals for orientations AND clients who had bought personal training packages. The bad news: I was paid about 25% of what they charged their clients for the training sessions. That, and the revolving-door sales staff, made for an unprofitable year and a half there. I decided to focus on my evening job as a taekwondo instructor instead.
As I said earlier, I don’t like being pestered while I’m exercising. I’ve never met anyone who does. Here’s a hint: if you go to EnormoGym, bring your MP3 player and never take off your headphones. Not only does it keep the trainers and sales parasites away, but it drowns out whatever brainless crap is blasting over the club’s PA (usually thumping dance music with a few ads for the gym’s pro shop mixed in for bad measure). There’s got to be a better way for these places to market their services, but that’s their problem, not yours (or mine anymore).
There are other reasons to stay out of the big-box gyms. Did you ever stop to wonder why you are sitting down so much to exercise? Because the machines are entertaining and it’s relatively hard to injure yourself using them. Do you really need to watch TV while you’re plodding away on that recumbent bike or elliptical machine? No, but they can keep you distracted from the fact that you aren’t getting your heart rate high enough for any real benefit.
To be fair, some of the chain gyms do have nice amenities such as lap pools, and most of them have one or two group exercise classes that don’t suck (spinning, yoga, etc.). If the gym offers a class you like, and they don’t charge extra for it, then go for it. By and large, though, those huge corporations don’t give a damn whether you show up or not as long as they can keep sucking money out of your checking account via automatic funds transfer. That’s why McGym came to your city and bought up all the privately owned gyms and racquet clubs. They weren’t buying the gyms, they were buying their membership rosters.
Here in the Portland (Oregon) area there are a couple of old-school bodybuilding gyms and a dozen small fitness facilities with various specialties. In addition, there are lots of coaches like myself in small garage gyms. Talk to us. I know for sure we can cut your trial-and-error time down considerably from how much time you would spend trying to figure it out on your own, and I’m sure we can save you some money too. Plus, we’re fun AND productive!
I probably could have stayed at the locally-owned franchise gym where I did my practicum, but I decided to be a stay-at-home dad to my (newborn at the time) son. A couple years later I was hired by a small gym about 20 miles from my home. My job was to conduct “orientations” for new members, then try to convince them to hire me as their trainer. I was not paid for doing the orientations. I quit after about five weeks of schlepping clear across town and volunteering to show the gym’s paying customers how to use the machinery.
Some time later I was hired by an enormous chain gym. I told the manager that I wasn’t a sales person; he assured me that the sales staff would take care of that for me. The day I showed up for my first shift I was told to go out on the weight room floor and try to drum up some clients for myself. Aside from the fact that the gym manager lied to me, I really dislike interrupting people while they’re trying to work out (unless they’re doing something dangerous or stupid). Why? Because I hate it when I’m trying to work out and some ass-clown in a polo shirt comes up and tries to hustle me into buying a service I don’t want. After four frustrating weeks, and not a single referral from the so-called sales staff, I was let go.
Eventually I found myself at another GloboGym. This time, the management was at least honest with me. I would be given referrals for orientations AND clients who had bought personal training packages. The bad news: I was paid about 25% of what they charged their clients for the training sessions. That, and the revolving-door sales staff, made for an unprofitable year and a half there. I decided to focus on my evening job as a taekwondo instructor instead.
As I said earlier, I don’t like being pestered while I’m exercising. I’ve never met anyone who does. Here’s a hint: if you go to EnormoGym, bring your MP3 player and never take off your headphones. Not only does it keep the trainers and sales parasites away, but it drowns out whatever brainless crap is blasting over the club’s PA (usually thumping dance music with a few ads for the gym’s pro shop mixed in for bad measure). There’s got to be a better way for these places to market their services, but that’s their problem, not yours (or mine anymore).
There are other reasons to stay out of the big-box gyms. Did you ever stop to wonder why you are sitting down so much to exercise? Because the machines are entertaining and it’s relatively hard to injure yourself using them. Do you really need to watch TV while you’re plodding away on that recumbent bike or elliptical machine? No, but they can keep you distracted from the fact that you aren’t getting your heart rate high enough for any real benefit.
To be fair, some of the chain gyms do have nice amenities such as lap pools, and most of them have one or two group exercise classes that don’t suck (spinning, yoga, etc.). If the gym offers a class you like, and they don’t charge extra for it, then go for it. By and large, though, those huge corporations don’t give a damn whether you show up or not as long as they can keep sucking money out of your checking account via automatic funds transfer. That’s why McGym came to your city and bought up all the privately owned gyms and racquet clubs. They weren’t buying the gyms, they were buying their membership rosters.
Here in the Portland (Oregon) area there are a couple of old-school bodybuilding gyms and a dozen small fitness facilities with various specialties. In addition, there are lots of coaches like myself in small garage gyms. Talk to us. I know for sure we can cut your trial-and-error time down considerably from how much time you would spend trying to figure it out on your own, and I’m sure we can save you some money too. Plus, we’re fun AND productive!
Monday, October 19, 2009
This is what we do (and what we don't do)
I talk a lot about martial arts training because since 1996 I've been an avid martial arts student. The mindset needed for success in martial arts translates well to general physical fitness. Many of the techniques and drills I use at Outlaws are things I have learned in my study and practice of taekwondo and other styles. There is some kicking and punching involved in my classes.
Having said that, I want to be clear: Outlaws is not a martial arts school. I don't teach self-defense or fighting in any detail. There are no uniforms, no "little dragons" classes, and no nationalist dogma. I'll get into more detail and throw out my big fat opinion on all that stuff at a later date.
A typical week's training at Outlaws will have full-body weight training, calesthenics, timed circuit training, heavy bag and/or focus paddle work, dynamic flexibility, and some running (short-distance and wind sprints). I can customize a workout for almost anyone's ability level. I'm a believer in bodybuilder Lee Haney's adadge "Stimulate, don't annihilate." A person's fitness regimen shouldn't be so strenuous that he or she is a physical wreck for days. On the other hand, since Outlaws is by appointment only, you won't be tempted to waste your time and money by going to Globo Gym and haphazardly "riding the machines".
Motivation is key to fitness success. Working one-on-one with a coach is one great way to keep moving in the right direction. Another way is to have a workout buddy to encourage you to get off your butt. At Outlaws I can train you individually, or with a group of up to four people. If that isn't encouragement enough, your cost per session gets lower if you train with other people! A four person class gets you my lowest rates!
As I have previously posted in this blog, I also understand that one size does NOT fit all. I can design a routine that includes strength, flexibility, and stamina around your preferences. If you can't do push-ups on the floor I bet you can do 'em with your hands on a bench. If you dislike running as much as I do, we'll get endurance from circuits or intervals or both! There are a million paths to optimum fitness; I'll help you find yours.
Having said that, I want to be clear: Outlaws is not a martial arts school. I don't teach self-defense or fighting in any detail. There are no uniforms, no "little dragons" classes, and no nationalist dogma. I'll get into more detail and throw out my big fat opinion on all that stuff at a later date.
A typical week's training at Outlaws will have full-body weight training, calesthenics, timed circuit training, heavy bag and/or focus paddle work, dynamic flexibility, and some running (short-distance and wind sprints). I can customize a workout for almost anyone's ability level. I'm a believer in bodybuilder Lee Haney's adadge "Stimulate, don't annihilate." A person's fitness regimen shouldn't be so strenuous that he or she is a physical wreck for days. On the other hand, since Outlaws is by appointment only, you won't be tempted to waste your time and money by going to Globo Gym and haphazardly "riding the machines".
Motivation is key to fitness success. Working one-on-one with a coach is one great way to keep moving in the right direction. Another way is to have a workout buddy to encourage you to get off your butt. At Outlaws I can train you individually, or with a group of up to four people. If that isn't encouragement enough, your cost per session gets lower if you train with other people! A four person class gets you my lowest rates!
As I have previously posted in this blog, I also understand that one size does NOT fit all. I can design a routine that includes strength, flexibility, and stamina around your preferences. If you can't do push-ups on the floor I bet you can do 'em with your hands on a bench. If you dislike running as much as I do, we'll get endurance from circuits or intervals or both! There are a million paths to optimum fitness; I'll help you find yours.
Friday, September 25, 2009
Coming Soon!
I'm in the process of clearing out my garage so I can move my gym equipment out of the low-ceiling confines of the basement. This move gives me a few extra square feet inside the gym, and fast access to the street (run/lift/repeat). I'm planning on being ready to rock the garage in two weeks. Details coming soon.
Friday, June 12, 2009
Eat better, eat less, move around more
I'm not a nutritionist. I've taken one college class in nutrition, and I've read a few books on the subject. Just wanted to make myself clear here. I'm not even pretending to be an "expert" on the subject, but I do have some thoughts on the matter.
-I like moderately high protein, reduced fat, reduced sugar eating. Protein, especially animal protein, tends to be satisfying. It's easier to not pig out on starchy, sugary foods if your usual food intake is satisfying.
-I say "reduced fat" rather than "low fat" because fat is not the enemy. It's a good idea to keep an eye on saturated fat intake, especially if you eat a lot of animal protein. Saturated fat can jack up your cholesterol rate.
-Eat some damn vegetables. No, the lettuce on your Whopper doesn't count. Vegetables provide fiber. Eat enough fiber and you won't be full of shit.
-There's no such thing as "good food" and "bad food". However, there is such a thing as "too much food". Probably the single biggest mistake people make is EATING TOO MUCH. Just because it's on your plate doesn't mean you have to eat it all. It's probably a bad idea to eat a pound of anything in one sitting.
-I've had real good results with eating small meals every 3 hours. Snack on something like an apple and some string cheese; it's easy and satisfying.
-Portion sizes: I like the no-brainer approach of protein the size of your palm, carbs the size of your clenched fist, and all the vegetables you can eat. If you want to be totally ripped you'll have to be more specific than that; you'll have to measure everything (unless you're one of those genetic freaks. You know who you are, and I hate you).
-I like to eat "clean" six days a week, then have a free day where I can indulge with no restrictions. Sometimes you need pizza, right? Plus, after six days of calorie restriction it's good for you to bump the calories up. That way your metabolism will adapt more slowly to your caloric intake. Fewer calories will slow down your metabolism (you'll burn calories more slowly).
-Don't take in liquid calories if you can help it (soda, juice, etc). Solid food is much more satisfying.
-Whole grains are better whenever possible, but personally I don't like eating bread that tastes like a bulletin board. Really fresh whole-grain bread is good, though.
-A multivitamin wouldn't hurt you a bit.
-I like moderately high protein, reduced fat, reduced sugar eating. Protein, especially animal protein, tends to be satisfying. It's easier to not pig out on starchy, sugary foods if your usual food intake is satisfying.
-I say "reduced fat" rather than "low fat" because fat is not the enemy. It's a good idea to keep an eye on saturated fat intake, especially if you eat a lot of animal protein. Saturated fat can jack up your cholesterol rate.
-Eat some damn vegetables. No, the lettuce on your Whopper doesn't count. Vegetables provide fiber. Eat enough fiber and you won't be full of shit.
-There's no such thing as "good food" and "bad food". However, there is such a thing as "too much food". Probably the single biggest mistake people make is EATING TOO MUCH. Just because it's on your plate doesn't mean you have to eat it all. It's probably a bad idea to eat a pound of anything in one sitting.
-I've had real good results with eating small meals every 3 hours. Snack on something like an apple and some string cheese; it's easy and satisfying.
-Portion sizes: I like the no-brainer approach of protein the size of your palm, carbs the size of your clenched fist, and all the vegetables you can eat. If you want to be totally ripped you'll have to be more specific than that; you'll have to measure everything (unless you're one of those genetic freaks. You know who you are, and I hate you).
-I like to eat "clean" six days a week, then have a free day where I can indulge with no restrictions. Sometimes you need pizza, right? Plus, after six days of calorie restriction it's good for you to bump the calories up. That way your metabolism will adapt more slowly to your caloric intake. Fewer calories will slow down your metabolism (you'll burn calories more slowly).
-Don't take in liquid calories if you can help it (soda, juice, etc). Solid food is much more satisfying.
-Whole grains are better whenever possible, but personally I don't like eating bread that tastes like a bulletin board. Really fresh whole-grain bread is good, though.
-A multivitamin wouldn't hurt you a bit.
Friday, June 5, 2009
The ONE RULE you must ALWAYS follow in order to reach your fitness goals!
Nah, just kidding. If you pay attention to online fitness sites you recognize the hyperbole of this title. You, free-thinking individual that you are, recognize the stupidity of such statements. Remember Sturgeon's Rule #1: nothing is 100% true for everyone all the time.
Here are some extreme examples of this principle. Bodybuilding legend Arnold Schwarzenegger built his massive, prize-winning physique by doing epic two-hours-twice-a-day workouts. One of Arnold's peers was Mike Mentzer, the first man to win Mr. Universe with a perfect score. Mentzer built his body to Herculean proportions with brief, intense workouts three times a week. Yet another legend from the so-called golden age of bodybuilding was Serge Nubret, who preferred extremely high rep sets (like 30 to 50). So which of these guys was right?
You see my point. Here's what I recommend: go out and play. Try all kinds of stuff, whatever makes sense and appeals to you. Don't get too comfortable with one way of exercise, either. At least every month go try something you've always wanted to try. Lots of fitness-related clubs offer "try one free" deals. Take 'em up on it, the price is right. That's how I ended up joining a boxing gym this month; it's a hell of a fun workout, and it's something I can now cross off my bucket list. BTW don't worry about silly crap like "I'm no good at this". I'm about as athletic as a 200 lb. sack of potatoes, but I sure enjoy trying new ways of strengthening my mind, spirit, and body (my preference is activities that involve hitting and kicking things).
Here are some extreme examples of this principle. Bodybuilding legend Arnold Schwarzenegger built his massive, prize-winning physique by doing epic two-hours-twice-a-day workouts. One of Arnold's peers was Mike Mentzer, the first man to win Mr. Universe with a perfect score. Mentzer built his body to Herculean proportions with brief, intense workouts three times a week. Yet another legend from the so-called golden age of bodybuilding was Serge Nubret, who preferred extremely high rep sets (like 30 to 50). So which of these guys was right?
You see my point. Here's what I recommend: go out and play. Try all kinds of stuff, whatever makes sense and appeals to you. Don't get too comfortable with one way of exercise, either. At least every month go try something you've always wanted to try. Lots of fitness-related clubs offer "try one free" deals. Take 'em up on it, the price is right. That's how I ended up joining a boxing gym this month; it's a hell of a fun workout, and it's something I can now cross off my bucket list. BTW don't worry about silly crap like "I'm no good at this". I'm about as athletic as a 200 lb. sack of potatoes, but I sure enjoy trying new ways of strengthening my mind, spirit, and body (my preference is activities that involve hitting and kicking things).
Some pictures inside Outlaws
Bruce Lee watches over us all.
Me doing standing Russian twists with an Olympic bar.
A few photos of Outlaws World Headquarters (my humble home gym). Did I mention that I can come to your house or apartment and work with you? We just need some open floor space with no animals that will be underfoot; I'll bring mats, weights, and other implements of destruction. (503) 475-0867.
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