training

Weekend Workout – Bringing Back Some Gym Class Memories

You’ll have to break out a few cones for this weekend workout. Incorporating speed drills into your exercise routine can help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments.

I recommend performing three to five sets of these speed exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Head to the Tampa Strength YouTube channel (link) if you’re looking for additional exercises to add to you weekend workout.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – Interview with Creator of the MP45 Workout Program, Jaret Grossman

We have a great interview for you all on this week’s episode!

Before we get into a recap of the interview with the creator of the MP45 Workout Program, Jaret Grossman, we have a couple general updates for you.

First of all, as some of you have called out to us, we jumped the gun a tiny bit on asking for votes for Creative Loafing’s Best of the Bay contest. The nominations have closed (thank you to everyone who nominated our podcast!), but voting will be opening up at the end of July. Put a note on your calendar now to visit cltampabay.com at the end of the month or just keep listening for more updates.

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Visit cltampabay.com later this month to vote for the ATF podcast

Second, if you’re looking for a jumpstart to a new fitness goal, or just want some inspiration to reenergize your current routine, be sure to take advantage of ETTampa’s free fitness consultation and follow up, by emailing Nick at elementaltampa@gmail.com. Thanks to modern technology you don’t need to live in Tampa Bay to participate, so there’s no reason not to take advantage of this offer and start living a healthier life.

Now onto the interview!

This week’s health and fitness professional actually reached out to us about coming on the podcast (we love hearing from listeners and folks in the industry alike). Even though Nick admitted that he was initially worried the interview could end up being just a sales pitch, after he started his research on Jaret Grossman, he truly started getting excited to speak with him about his diverse experience and numerous projects.

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Image courtesy of mp45.com

You should listen to the podcast for the full interview, but here are some of the highlights:

  • Jaret created the MP45 gym system and is co-creator of the popular Muscle Prodigy fitness brand, as well as serving as a motivational speaker, author and inspirational YouTube personality.
  • He developed a large portion of his work ethic during his time as an elite wrestler (he’s a 3-time collegiate All-American), which taught him about the importance of accountability and how prior preparation can help you achieve the results you want.
  • Jaret actually created the Muscle Prodigy brand with his childhood friend, wanting it to serve as a resource for anyone, regardless of their fitness level, to learn how to live healthier lives.
  • MP45 is a 45-day workout plan and meal plan guide that Jaret created based on High-Intensity Stimulation Training. Jaret incorporated the best training practices from multiple exercise disciplines like bodybuilding, powerlifting and athletic training. The training protocol is the same for all groups, but it’s the intensity that varies depending on a person’s starting fitness level and goals.
  • Jaret is also a YouTube creator. He actually produced one motivational video a day for an entire year!
  • Another part of Jaret’s busy life is as a life coach/mentor for specific individuals, and he admits to not be a fan of the term “life coach” as it’s hard to tell who is truly genuine. Jaret shared some great advice to keep in mind if you’re ever looking for a good quality coach.
  • His book Cracking the Code focuses on bringing your life into balance, in all its aspects, which will allow you to live a more fulfilled life.
  • Find out more about Jaret Grossman by visiting jaretgrossman.com and visit  mp45.com to find out more about the MP45 workout program.

 

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As we wrap-up this week’s episode, Nick talks about why he was so “stoked” to talk to an elite combat sports athlete and we chat a bit about the “cliche′” stigma attached to life coaches. Jaret’s advice on how to tell the good ones definitely helped clear up a few things!

Finally, if you’d like to receive a little guidance with your fitness, don’t wait to email Nick to schedule a free fitness consultation.

We’ll talk to you next week! Don’t be a stranger in the meantime – give us a shout in social or send us a comment.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/interview-creator-mp45-workout-program-jaret-grossman/id1121420986?i=1000389711920&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-with-the-creator

Website: http://addictedtofitness.libsyn.com/an-interview-with-the-creator-of-the-mp45-workout-program-jaret-grossman

Weekend Workout – The workout you’ll want to do before you hit the beach

Wanna up the intensity of your workout in a shorter amount of time? Then you need to try a superset. These workout sets involve performing the desired number of repetitions for 3 separate exercises in succession. Below is an example of a core centric superset workout that will get those abs popping before you hit the beach.

I recommend performing five 10 rep supersets of this workout. Don’t forget to warmup and modify the workout to match your fitness level. Head to the Tampa Strength YouTube channel (link) if you’re looking for additional exercises to add to you weekend workout.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend workout – Start your holiday weekend on a healthy note

Plyometric exercises can get your heart rate up & increase your maximum force production while isometric exercises can increase strength with little to no risk of injury. Which is why this weekend workout combines both beneficial forms of exercise. ⠀⠀

Make sure you warmup and modify the exercises & intervals to match your fitness level. Let us know in the comment section if you completed this or any workout. Don’t forget to incorporate a little fitness into your holiday weekend.

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Weekend Workout – Get your kicks with this bodyweight workout

Even though it’s important to get a little R&R on the weekend, you don’t want to TOTALLY neglect your workout routine. With that in mind, here is a workout that combines a pair of common bodyweight exercises with two basic striking techniques.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + cross and/or front kick exercises. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-16 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – Our First Dexafit DXA Body Composition Scan

We’re bringing you another “on location” episode on this week’s Addicted to Fitness. I’m extremely excited that I get to share my first DXA body composition scan at Dexafit Tampa (link). I’m always interested in gathering the most accurate information on what’s going on within my “meat suit” and the data provided by Dexafit Tampa definitely did that and more.  If you’re interested in finding out whether or not your current fitness plan is producing the results you really want, you’ll want to check out this episode.

Fortunately for me, and you the listeners, the manager of Dexafit Tampa, Edward, was kind enough to join me on this week’s episode to explain the DXA scan process. A DexaFit DXA scan is a “simple and easy 10-minute test that measures your total body fat and includes the exact breakdown of bone mass, fat tissue, and muscle in your body.” Edward explains that the Dexafit machine uses X-ray to gather this information and if variables are kept the same between scans, it can produce results with 98-99% accuracy. The DXA scan is also the first body composition test that can measure visceral fat, which recent research has shown is much more dangerous to your health than subcutaneous fat (source).

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If you’ve been following @ettampa Instagram stories, you’ve probably seen that I’ve been using a bio-impedance handheld meter to determine my body fat percentage. I’ve done my best to replicate the same variables for the last 8 weeks, and the handheld meter measured my body fat between 8-10%. I know these devices can have up to 20% error, but the DXA scan informed me that the percent error was much higher than that.

After the scan, Edward informed me that my total body fat percentage was 16.1%. I was somewhat shocked by this, but Edward mentions that unlike other body composition tests (calipers, hydrostatic weighing, bio-impedance, etc.), DXA scans measure essential and visceral fat, which usually means higher percentages. More importantly, my visceral fat was very low (1/10 lb) and my stomach to hip ratio, which is a good health indicator, was below the recommended value. In addition to telling you where you carry your fat, the scan can also tell if you have over developed musculature on one side of your body. This is important because muscle imbalances can often lead to injuries.

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Take advantage of Dexfit’s “Commit to Fit” challenge (link)

The scan can also determine if you’re doing weight bearing exercises or not. An individual that plays contact sports or performs resistance training will have a higher bone density than a person that doesn’t do either. My time spent in the gym, both lifting weights and kicking heavy bags, resulted in a higher than normal bone density. Learning your bone density is important because it can help you avert conditions like osteoporosis.

The DXA scan provided by Dexafit can provide you with important health information and help you determine whether or not your current fitness plan is producing the results you hoped for, but that’s just one of the many services they can provide. Dexafit also performs Fit 3D body scans (link), Resting Metabolic Rate testing (link) and VO2 Max testing (link – which I’m super interested in) just to name a few. Check out dexafit.com to see if you have a location near you.

I also want to inform all Tampa and Boca Raton Addicted to Fitness listeners that you should take advantage of your local Dexafit’s “Commit to Fit” challenge. You have the opportunity to win cash & prizes in this 60 day transformation challenge, but more importantly it will help you get in the best shape of you life. Check out CommitToFitFL.com for all the details and if you enter the challenge, make sure you tell them you heard about it on the Addicted to Fitness podcast. You only have till June 30th to enter so don’t delay!

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We hope that this podcast provides you with supportive health & fitness information each week. Our ultimate goal is to help as many people as possible enhance their quality of life by improving their fitness. In an effort to reach that ultimate goal, I will now be offering complimentary fitness consultations via phone and email. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com. I’d be happy to setup an appointment with you to discuss how you can live a healthier and happier life.

Thanks for listening and please remember to rate, review and share the podcast. I look forward to speaking with you and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-first-dexafit-dxa-body-composition-scan/id1121420986?i=1000386712630&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-first-dexafit-dxa-body-composition-scan

Addicted to Fitness Show Notes – How being a new dad affects your fitness

This week’s Addicted to Fitness is an on location, interview and throwback episode all in one. I return to the conception site of the podcast, which is also the home of Tyler, my former cohost. Tyler reached out a few weeks ago with a concept for a podcast that related to his new found vocation, fatherhood. He wanted to discuss life after having a kid and how it impacts willpower in terms of nutrition and workout out. Being that I’m about to become a dad, and we’re less than a week away from Father’s Day, I thought this would be a great topic for us to explore on the podcast.

Before we get into the dad centric discussion, I had to recap my week of training with Tyler. I’ve really been putting a lot of effort into doing more hypertrophy (fancy word to build muscle) training in between clients at Tampa Strength. I’d like to think with these workouts and the addition of 500-1000 quality calories a day, I could add 5 lbs of muscle in 8-12 weeks. Tyler got a real kick out of hearing this and quickly accused me of “BULKING BRO!” I’m only a few weeks into the process, but have still yet to see any significant muscle gain and the workouts are starting to take their toll. I’ll keep you updated on my progress as time goes on.

After discussing my workouts, we move the conversation to how Tyler’s new baby boy has affected his fitness. A lack of sleep and free time has drastically reduced Tyler’s ability and desire to workout. However, he is a big fan of Dr. Eric Goodman’s Foundation Training (workout example above) which incorporates a lot of isometric exercises that help participants increase mobility and alleviate common ailments like lower back pain. Tyler mentions how helpful these workouts have been to improving his posture and they take less than 15 minutes a day, which is perfect for a new dad. Unfortunately, Tyler has yet to find a solution to the obstacles fatherhood has created in regards to his nutrition.

Tyler works full-time and when he comes home, he looks forward to spending as much time as possible with his son and wife. This leaves very little time for meal prep and/or cooking, which has resulted in Tyler eating more “ready to eat” foods. He realizes that eating more processed foods can have a negative impact on his fitness, but believes that spending time with his infant son is paramount. I agree and anticipate I’ll be faced with the same predicament in a few months.

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Tyler and I go off on a couple other topics, some fitness related, some not, in this episode. I found it extremely beneficial not only because I’m about to be a dad, but because it allowed me to reiterate the idea that everyone’s fitness is different. Physical limitations, circumstances at home and access to resources can all affect how fit a person can be. It’s important to remember that you need to set a level of fitness that is customized to you, not to the bodybuilder you see on Instagram or the crossfit athlete you see on ESPN. It’s great to use those individuals as motivation, but don’t let them set your level of fitness.

I truly hope that this podcast is a resource you can use to help determine where your level of fit should be. We really want to provide useful health information that allows you to enhance your quality of life by improving your fitness. We’d love to hear your opinion on whether or not we’re achieving that goal or not. Send your feedback to elementaltampa@gmail.com or reach out to us on social media (FacebookInstagram or Twitter). Your comments and support continues to help us grow and we are extremely grateful. Keep rating, reviewing and sharing the podcast!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-being-a-new-dad-affects-your-fitness/id1121420986?i=1000386428965&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/how-being-a-new-dad-affects-your-fitness-0

 

Addicted to Fitness Show Notes – An Interview with Strength & Conditioning Expert Steve “Coach Fury” Holiner

We start off this week’s Addicted to Fitness podcast reminising about our Memorial Day weekend. Shannon and I indulged a little during the holiday, but were still able to eat relatively clean thanks to healthy recipes like Shannon’s berry dessert and veggie burgers. We also logged several rides on the Peloton cycle and thanks to her customized maternity fitness wear, Shannon is back to enjoying her rides on the bike.

As much as we enjoy recapping our weekly exercise and nutrition, that’s not what this episode is all about. This week’s Addicted to Fitness features an interview with a functional strength expert known to his friends and clients as Coach Fury.

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Steve Holiner, aka Coach Fury, started his love affair with functional training when he took a kettlebell class at the famous Five Points Martial Arts academy (link) in New York City. After being introduced to kettlebells, Coach Fury pursued other similar training systems like DVRT (known also as ultimate sandbag – link), Original Strength (link) and Indian Club (link). Coach Fury started as an “enthusiast and became a professional enthusiast” and is currently a Master RKC & DVRT instructor, an Original Strength Lead instructor and a Strength Faction (link) lead mentor.

Coach Fury recently transitioned his training from primarily in-person personal training to more online remote training. His online training program, known better as “Die Mighty” online training, appeals mostly to general population clients and trainers looking to improve their skills. Coach Fury’s “Die Mighty” mission statement derives from his desire to help individuals lead long and vibrant lives. He hopes his training allows his clients to move well, without pain well into old age.

In addition to being a strength coach & educator, Coach Fury is also a self proclaimed film geek. He is a former visual effects producer and frequently posts film reviews on his Instagram (link) & YouTube (link) channels. You can check out these reviews and much more content from Coach Fury by visiting his website coachfury.com. You can also check him out on Facebook (link) and Twitter (link). If you reach out to him make sure you tell him that you learned about him from the Addicted to Fitness podcast

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I really enjoyed speaking with Coach Fury. As someone who is still a relatively new trainer, gathering information from health & fitness experts is a must if I want to develop as a trainer. If you know of the next expert we should interview, please feel free to email your suggestion to elementaltampa@gmail.com.

You can also send any feedback you have on the content, structure or flow of the podcast. We are always trying to improve in order to bring you a better product each week. Keep listening, sharing and rating the podcast and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2#episodeGuid=3e4763a63144cda54cac298b03ac51c8

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/an-interview-with-strength-conditioning-expert-steve-coach-fury-holiner