Fraser's Blog

The Desk Jockey. Perched upon his steed, driving his computer mercilessly until all hours of the night or until a systems upgrade forces him to shut it down.

Increasingly we are under more demands and stress at work and our workday hours creep up to levels that make it difficult to spend time with our family, let alone get in the exercise we know that we need. When we do get home we are often too exhausted from the day to even contemplate a training session and so we plop ourselves down in front of the TV for hours on end to unwind. (average American watches 4.75 hours of TV per day)
Certainly not the best way to achieve our fitness goals.

So we are faced with three problems:
1) What can we do at work that will help the situation.
2) What are the most important exercises that a desk jockey should do?
3) How on earth can they fit them in?

Behaviors and Strategies:
Perhaps the greatest cause of the epidemic physical dysfunction and poor fitness levels is sitting. We drive, work, eat and entertain ourselves from the sitting position and as work day hours creep north of 10 for most executives, this seated position has some very negative effects. Beyond the obvious ramifications of a sedentary day, this position promotes poor posture, contributes to back and neck pain and is the primary cause of many of the imbalances that affect the majority of people.
So what is the answer?
Stand to work:
For some this may sound like a radical switch but you will find that an increasing # of progressive companies are switching to height adjustable desks and standing work stations.

Standing to work increases energy throughout the day, avoids the static seated position and promoting movement, weight shifts and various stances. This makes a huge impact on the negative long term effects of prolonged sitting.
If this sounds too severe for you remember it is not an all or nothing equation. Stand for as long as is comfortable and then simply adjust the desk to a seated height and integrate a stability ball to promote active sitting.

Take intermittent exercise breaks:
Most people sit down at their desk and plug themselves in. You can often come back hours later and find that they haven’t moved from that spot. Implementing exercise breaks throughout the day is a simple concept that is highly effective. I have implemented something I call the 100 rep rule. What does it mean? Every day over the course of the workday I will amass 100 reps of some combination of movements. That’s not very convenient. When you can hang the TRX over your office door this argument is no longer applicable. Adding a series of stretches and/or strength exercises throughout your workday will increase energy and productivity as well as take a positive step to combat the affects of sitting and help to drive metabolism.

(Note the ultimate corporate wellness solution pictured above using a height adjustable desk, a TRX and stability ball)

The TV Factor:
What are you watching? Seriously, what are people watching for 4.75 hours every day. Sure there’s nothing wrong with a little TV but is it REALLY that captivating or do we need to re-set our default switch. Evaluate why the TV is actually on and then consider all of the other things that you could be doing. In short, life is not a spectator sport. Do something... and let other people watch.

A little is better than none at all:
Don’t blow off your workouts completely! When people realize they simply don’t have as much time as they need for their regular workout they tend to skip it all together. Don’t fall into this trap! Use a short metabolic sequence taking your 4 favorite TRX exercises and doing as many cycles of 10 reps of each as you can in 10 minutes, due one of the Core DVD workouts or crank through the All Body Express DVD. If you must watch TV for hours on end, implement the TV training strategy I outlined in the 12 days of Christmas series. Every 30 min of TV consists of 8 min of commercial programming. When the commercials come up, jump out of your seat and do as many of a selected exercise as you can during the break. You will be amazed at what you can accomplish! Just what ever you do, don’t fall into this common trap.

Exercises:
So what are some of the best exercises to do? While there are many, here are 4 that do a great job of targeting many of the weaknesses and imbalances that are common in the desk jockey.

Overhead Squat                         T Shoulder Fly                      
     

45 Degree Back Row                        Balance Lunge                
   

Summer has a way of throwing a schedule off.  Kids are out of school, vacations mix things up, then there's bar-b-ques, people visiting, out door events, and a whole host of other distractions to knock you off your fitness regimine.  While summer brings many fantastic outdoor activities that can put the previous months of exercising to the test, getting back on track can be a challenge...

In previous posts, Fraser Quelch provides great insight in building motivation and pushing yourself for high intensity.

You can utilize these 5 Tips to Staying Motivated to help you get back and stay back in the groove:

1. The hardest step is the first one!
2. An overnight success is the result of consistent toil.
3. Don't make excuses, Make it happen!
4. Peer Pressure Works
5. Commitment, Discipline & Sacrifice
   

Once you have your groove going again, start pushing yourself further with these 7 Tips to Top Intensity:

1. Timed Workouts
2. Track your Results
3. Performance Targets
4. Self Messaging
5. Use Music
6. Use a Metronome
7. Submit Yourself

Now get out there, get on it and get back on track!

The fall race season is almost upon us and while most runners are focused on fast intervals, hill repeats and getting their long runs in, there is an often overlooked but crucial training element to consider. This element is one of the best ways to get faster with minimal effort, yet most runners view it as an afterthought. Yes, as the title suggests, I’m talking about flexibility. Now most runners are at this moment, rolling their eyes and thinking “yup, i’ve heard this one before” but before you click out, take a moment to consider the following
:

Stride Frequency
Stride Length

Everything we do technically and aerobically directly affects these variables and ultimately influences the all important equation below:

Stride Frequency x Stride Length = SPEED!!!

What you might not realize is just how much increased flexibility can influence these variables.
Now we know that the ideal stride frequency for most runners is about 3 foot strikes per second (or 90 rpm). If this sounds fast to you then this is the first thing you will need to work on. Once you have created the neuromuscular ability to hold this turnover it will be time to take a good hard look at stride length.

So how big of a difference will these elements make? Have a look at the following two examples:

Example 1)
3 foot strikes per second (90 rpm) and a stride length of just under 55” gets you a 40 min 10 k
2” more per stride and that 10 k time drops to 38:30!!

Example 2 )
A stride length of 51.5” with a turnover of 85 rpm (2.83 foot strikes per second) gets you a 45 min 10k
Moving up to 90 rpm (0.17 more foot strikes per second) shaves 2.5 minutes off your time!!

These are BIG DIFFERENCES!!

So how does flexibility help?   Let’s have a look at stride frequency.

If you look at the photo below of Kenesa Bekele, take note of how much quadriceps mobility he demonstrates as he pulls his left heel under his body. This allows him to create a shorter lever in his leg so that he can pull it forward faster which gives him an effortless and more efficient turnover.



Stride length is of equal importance. Hip and calf mobility directly influence stride length. If either are tight they will inhibit the movement and shorten stride length. This means that if we can just get these tight structures out of the way of the motion, it is very likely that we have some “free speed” waiting for us on the other side that our present conditioning level will support.

There are some great stretches to address these specific issues in the TRX Essentials: Flexibility DVD and the entire thing also works very well for addressing many of the imbalances that can lead to injuries in runners.  The DVD offers a tremendous full body stretch that also can be done as a flowing movement prep for any athletic activity.

Beyond what is in the DVD, 3 additional stretches that work perfectly for runners are featured below. Try these ones out prior to your next outing and see if your running feels a bit easier.

1) Foot Elevated Quad Stretch
This is an amazing exercise to help create mobility through the entire anterior line and increase stride length.

2) Suspended Pigeon Pose
A fantastic stretch that addresses the glute, piriformis, and across the thoracolumbar fascia into the contralateral lat. This stretch serves to alleviate the tightness that often develops along this line and helps to prevent injury and promote smooth and obstruction free running which promotes increased stride frequency.

3) Sprinter’s Start Calf Stretch
This stretch addresses the classic mobility problem of inadequate ankle dorsiflexion in runners that often results in a pre-mature heel lift, added stress on the calf and plantar fascia and can shorten the stride.

 
 
For a complete flexibility program to add to your training regimen, check out the TRX Essentials: Flexibility.

Good luck with your fall race season and may a PR await you at your next finish line!

A few weeks ago I posted my first of 3 top 10 playlists. It is now time for the 2nd.

Once again it was super hard to narrow it down but hopefully you find something you like here. As before I can't promise you'll agree with my musical tastes but every single one of these songs have left me in a gasping, sweaty heap on many occassions and have helped me push to new levels of intensity in my own training.

Enjoy!

I will be looking at compiling a 3rd installment to complete the trilogy of this theme but for the third one,

I need your help.

If you've got a favorite training song, one that is guaranteed to pick you up, write the name, artist and why you love it as a comment below, tweet about it to @trx_fitness or post your comment on our facebook fan page at http://facebook.com/trxsuspensiontraining. I will use all songs provided in a workout over the next month and then pick my favorite 10.  If I pick your song as one of the top 10, I will give you a $5 gift certificate to the Fitness Anywhere shop.  I can't wait to hear what gets everyone out there moving!

I'll be posting a list of songs contributed below.

After wistfully looking out over the park outside his hotel for 4 days, Fraser finally gets a chance to blow off some physical energy after a recent training event in Shanghai.

Check out this 5 circuit workout that can be done in it's entirety or broken into a number of short intense circuits depending on your time and energy.

Amazing what can be accomplished with nothing but a TRX, pull up and dip bars and a jump rope!... and don't forget the randomly occuring concrete block if you want to add a little spice to things.

The details are below:

Music is the kind of thing that can take your training to an entirely new level. There’s something to be said for the song that lifts your energy, hardens your will and motivates you to dig down that little bit deeper!

While I can’t promise that the following selection will appeal to every musical taste, every one of these songs takes my own training to an entirely new level and if truth be told, makes me drive faster :-)

In the video below I've tried to give you a little snippet of the song with a brief description as to why I like to train to it and attempt to capture what it is that does it for me about each one.



This list was actually a lot harder to pare down than I thought it would be. As a result I'll post 3 lists of ten over the next few weeks. The songs are in no particular order but I will guarantee if we ever workout together and any combination of these is featured in your playlist - you’ll see my energy peak!

I hope you find something here that gets your own training juices flowing.

Enjoy!

To borrow a phrase from Bruce Buffer of UFC announcing fame "... and now, iiiiiiit's TIME!" This is it! It has all come down to these last two weeks. The climax! The penultimate finish!

I hope that you are ready to bring it because these final progressions are not for the faint of heart!

Metabolic Circuit Changes:

• Yet another level of progressions across all exercises
• NO transition rest! That's right... none, nada, zip, SFA! You have to move directly from one exercise to the next using as little time as possible... OUCH!
• Work time stays at 45 sec for ALL sets
• Set rest is reduced back to 2 min

Strength Workout Changes:

The strength workout stays the same as in weeks 5 & 6 but continue to challenge yourself with increased load as you move through this element of the program. For a refresher on the exercises, click here and scroll to the bottom for the exercise library.

TRX Metabolic Circuits: Weeks 7 & 8

TRX Metabolic Workout A Video: Week 7 & 8

 TRX Metabolic Workout B Video: Week 7 & 8

TRX Strength Workouts: Weeks 7 & 8

So there you have it! The final 2 weeks.

Were you to have tried this progression in Weeks 1 and 2, there is a high probability that you would have unraveled like a cheap sweater! Now with 6 weeks of conditioning under your belt though you should feel primed and ready. Good luck
 

Last week I talked about 7 ways to increase your intensity. While that's all fine and dandy, often times the crux of reaching your goals is simply getting going each day.

Newton' First Law is the law of Interia. It goes something like this - "Objects in motion will stay in motion & objects at rest will stay at rest unless acted on by an outside force." Now I'm sure you're wondering how Newtonian physics relates to your motivation levels? Well let me tell you.

We've all felt the power of being in a training rhythm. We get a few positive days of training in and we start looking forward to the next one. If we miss a workout we're even more motivated about making up for it the next day. We're psyched about what we're accomplishing with every workout and we're reaping the rewards of our efforts. More energy, looking better, loads of confidence with a clear mind.  I for one am just plain miserable if I don't do something physical every day. This is the upside of inertia.

Sadly there are a lot more people on the downside. Trying to break out of sedentary habits; exercise is uncomfortable at best; things shake and bounce, and unusual levels of soreness accompany workouts. In this state, the body is doing its best to send very persuasive, negative messages to just stop what we're trying to start! Simply put, the whole effort feels a bit like Sisyphus struggling to push his stone uphill. These are tough conditions to fight through and perserverence is a challenge to be sure.

So as you can see, inertia is really a double edged sword.

Several other important characteristics of inertia to consider are that:

1. The bigger the object is, the more external force it takes to get it moving in a different direction
2. On earth, inertia is continually affected by gravity which results in friction.

Training has its own gravity that slows it down and conspires to siphon off our positive inertia and bring the whole show to a stop. This friction takes many forms:

• Family obligations
• Work blowing up
• Not enough sleep
• Travel
• Poor energy / nutrition

1. The hardest step is the first one!
Ironman legend Scott Tinley once wrote "... and so I went for a run, because I've never come back from a run feeling worse than when I left." How many times have we felt unmotivated and lethargic but then we forced ourself to do the workout  -  Within minutes of beginning we feel a giant charge of energy? By the end we are often overcome with a sense of well being, thrilled that we expended the effort and wondering how we ever struggled to get going. This is a lesson that it seems needs to be learned over and over again. The reality is that "I don't feel like it." are words spoken by someone sitting, not someone training. Know that if you can just get going, you're going to feel GREAT!

2. An overnight success is the result of consistent toil.
Louisa May Alcott wrote that “Far away there in the sunshine are my highest aspirations. I may not reach them, but I can look up and see their beauty, believe in them and try to follow where they may lead.” Long term goals are powerful but the reality is that they cannot be reached in a single leap. It takes many small seemingly insignificant steps to attain something truly significant. To this point focus some energy on identifying simple, attainable short term goals. "By the end of this month I will complete a set of low rows with my feet at the anchor point." or "I will train 3 times this week" or "Today I will complete this workout in 30 minutes". It is these daily, weekly and monthly goals that lead to sustained motivation and the realization of those highest aspirations.

3. Don't make excuses, Make it happen!
Excuses are what happens when the "friction" outlined earlier wins. Let's face it, life's busy and it will lay down it's challenges. It's inevitable, much like the following quote “Life is a grindstone. Whether it grinds you down or polishes you up, depends on the stuff you are made of.” So are you going to succomb to life's challenges or will you rise above them? Here are some examples:

1. Your day blows up at the office. Have a short metabolic "contingency workout" that you jam through on these days as opposed to blowing your whole session off. A shortened workout is better than none at all! Try adding 40 Suspended Burpees (20 on each side) to the 40 / 40 challenge.
2. You have a business trip - Take your TRX, pop one of the DVDs in your lap top and train in your hotel room before or after your day. Before you leave commit to doing a certain number of workouts while you're on the trip (see tip 2)
   
3. Your kids have a soccer game during your usual workout time - Take your TRX and hook up to a tree by the field so you can get your training in and watch your kids at the same time.
4. There is an athlete I work with who is an exec with a demanding job, two busy kids and one of the best age-group triathletes in the country. How does he fit in 25 - 30 hour training weeks on top of everything else? One of the ways is by involving his family. His kids ride their bicycles next to him on his training runs giving him interval splits, yelling encouragment and feeding him water.
5. This Friday the Pittsburg Penguins will play the Detroit Red Wings in Game 7 of the Stanley Cup Finals - As a good Canadian boy you can bet I'll be watching BUT I'll also be doing one of my TV workouts to make sure I can enjoy the game without missing my training.

4. Peer Pressure Works
While you might be perfectly happy to hit snooze 26 times at the 5:30 AM alarm if it is only yourself to answer to, this scenario is quite different if you've planned to meet someone to train with. Knowing the phone will ring and you will face a "Where the hell are you?" is a sure way to respond to that alarm the first time. Find a workout partner or hire a trainer. This external pressure to commitment does wonders to keep your adherence high.
Another tactic is to tell your family, friends and co-workers what your are setting out to achieve. This will serve to elevate your motivation as now that it's out in the open you will have to rise to the occassion and produce results or face the spectre of admitting defeat publically. One final way which I was introduced to through John Berardi of Precision Nutrition is outlined  in "The Blackmail Diet" by John Bear. In this case Dr. Bear arranged for $5000 to be paid in trust to the Nazi Party unless he lost 70 lbs in a year. He ended up losing 76 lbs and the Nazi Party missed their payday.

 5. Commitment, Discipline & Sacrifice
I've always been humbled by the achievments of many of my clients. They've excelled in their field and made amazing contributions and to do so have shown unusual levels of commitment and discipline. Every one of them has made sigificant personal sacrifices to reach the levels they have. Unfortunately in many cases, one of these sacrifices has been their health. In his book "Outliers", one of the arguments that Malcolm Gladwell makes is that it takes about 10000 hours of practice to achieve true excellence in any field, regardless of innate talent. Now 10000 hours is a lot of time. It works out to almost 10 years, practicing for 3 hours per day - EVERY DAY!
I've always found it interesting that my clients have stuggled with turning the same lens that they use to achieve success in business on their health.

Success in health requires the same commitment, discipline and sacrifice that success in any other field requires. You have to commit to the process of eating well and training regularly and with intensity. You have to muster the discipline that is required to get your workout done, day in and day out and not succomb to poor food choices. In order to have this discipline you also have to be willing to miss out on a few things that others don't. Wake up an hour earlier to get your workout in, pay a little bit more for organic food or locally grown fruits and vegetables. A close friend of mine used to have the mantra of "Weights before dates!" 

Now am I saying you have to be ready to commit to 3 hours a day of training or you might as well forget about it? Of course not. In fact - quite the opposite. 30 minutes of good focused exercise per day on the TRX can bring astonishing results, especially when combined with solid nutrition. I will say that the reality is that most people don't achieve their fitness goals because they do not hold up their end of the bargain when it comes to applying a modest yet consistent measure of commitment, discipline and sacrifice. Understanding that this is a requirement and taking personal responsiblity for the outcome is a great way to help keep yourself motivate.

In addition to these, some of the techniques outlined in the "Increasing Your Intensity" post like Tracking your Results and Self Messaging will also work well. As usual, there are many ways to stay motivated.  What do you do to keep yourself going?

Due to technical difficulties, we have republished "Infamous TRX Workouts" 3,4,5 & 6.  They can be viewed here:

• Weeks 3 & 4
• Weeks 5 & 6 

Please be sure to comment and let us know what you think of the workout!

Thank you,

Fitness Anywhere

There is a famous quote that says "Nothing worth having is easy." If reaching our maximum physical potential and having our ideal body were easy, everyone would. The truth is - they don't. Too often people search for the easy way to get these things and unfortunately, fall prey to those promising the magic pill, miracle diets or peak results in 8 minutes.

The reality is simple - hard work is required... period.

A personal trainer can guide you, help to motivate you, can ensure that you are training as efficiently as possible but at the end of the day, you need to BRING IT to get results. So what is "it"?
Bring your energy, your passion, your enthusiasm, your commitment and your intensity to every workout and nothing will keep you from your results. 

So how can you set up your program to support you. How can you push yourself harder? Here are 7 tips I've used to push myself in my own workouts and that have worked with countless clients and athletes.

 3) Performance Targets

Last year I had the opportunity to work a little with the Ohio State Buckeye Football team and their strength coach Eric Lichter. In their training facility amidst the national championship banners, they have huge plackards on the walls - one for each position. On these plackards are lists of the fundamental lifts that the OSU program uses and the historical records for each one by position. Why? Because before every lift you can see the players looking up at those plackards and setting their sights, gritting their teeth and trying with all their might to catapult their own name up onto that board. It's the same reason top swim programs post world records on the walls of their pools. It promotes that little bit of extra effort required to reach them.
So what does that mean in your world? Let's use this month's 40/40 challenge as an example. Set your sights on a number and then go chase it! This sort of laser focus is bound to pull up your intensity!