I am happy to bring you a new fitness interview with professional triathlete Jessi Stensland. Jessi has competed in various races and has had 20 career wins both nationally and internationally. Besides being a triathlete she is also an endurance performance specialist and video producer. Thanks Jessi for participating in this interview!

1. Could you provide a brief background on yourself and how you became interested in fitness?

I thank my parents for keeping me active in a number of activities from early on. I was competing in swimming at age 6 and stayed with it all the way through NCAA Division I college swimming at George Washington University. I loved it. I played a number of sports including tennis along the way but swimming was always my main sport.

2. How did you get your start as a triathlete?

I’d heard about triathlon from a friend’s father in high school but didn’t think much of it. It sounded crazy to me! Then in college I remember seeing the Ironman Triathlon on TV and thinking that the people doing it looked a LOT older than me and that if they could do it, I could do it! So the summer before my senior year of college swimming, envisioning the end of my swimming career that year, I borrowed a bike, started running a little and did a couple local triathlons. I was hooked from the beginning.

3. What is a typical training day like for you when you are preparing for a race?

My training involves a lot of general functional, athletic training. I train to be an athlete first: injury resistant, efficient and powerful. I then use my athletic ability to do any number of sports or types of races. A typical day would be a movement/strength session and a cardio session (swim bike or run.) The movement/strength session could be anywhere from 30min to 4hours depending on the time I have and that challenges my flexibility, mobility, strength, stability, elasticity and also includes running/swimming drills. The cardio session could be anywhere from a short 30min interval session on the treadmill, to a 2-3hr mountain bike ride or a 45min interval workout in the pool. I always include at lease 15minutes if not more of regeneration and recovery per day as well which would include Trigger Point Therapy and Active Isolated Stretching techniques for example.

4. Which part of a triathlon is your strength and which is the most challenging for you?

I have always been strongest on the cycling portion of triathlons. The most challenging is still the swim – always room for improvement!

5. How do you prepare mentally for your sport?

I prepare mentally by preparing physically. The more I’ve come to learn and know about the body and what it needs to perform, the more I’ve been able to eliminate the guess work and be extremely confident and calm in the race. Also, preparing equipment pre-workout or pre-race is key to staying calm and focused. Probably most important however is simply enjoying the moment and having fun first and foremost. I never lose site of that, and that’s a huge strength!

6. What advice would you give for those who fall into an exercise rut. For example, I have a friend who starts exercising for a week and then gives up.

You’ve got to have purpose. Whether internal or external. What motivates you? Exercising alone, because the world says you should, isn’t enough. Surrounding yourself with others who are being active, particularly a group, is a great way to stay motivated, especially with a group teacher or coach. It allows you to turn your brain off and just do what they tell you to do. Don’t put such pressure on yourself and keep the rules easy. But do something. Move, sweat, breathe hard. Find something you love to do that makes you move and do it!

7. What is your current nutrition plan like? Does it differ when you're training and when you're not?

My nutrition rules are simple. Eat like a heathly person should eat. Great rule of thumb even when training. That means, number one: eat clean food...minimal to no processing and from great sources. Eat colorfully, balanced, smaller meals more often in a day and stay hydrated. I will add nutrition as needed surrounding specific workouts. For example I will drink 200 calories of carbohydrate with electrolyte per hour during my workouts to keep my glycogen stores topped off and keep me going the effort I want to go, which help maintain and build my body’s efficiency and metabolism in the long run. All ways keeping fuel on the fire.

8. Many people find it difficult to eat healthy on a regular basis. What is your advice for sticking with a healthy diet?

Again, you must have purpose. “Eating healthy” is not enough its what the “eating” does to you. Most people already know that when they eat well they feel better and vice versa. So focusing on the outcome and what you want for yourself and how you want to feel, is key. You must decide to do it and commit to it and then make appropriate changes to your habits and make new habits. Habits are easy. They are the things you do without really trying. I’ve changed my habits...where I shop, what I look for. I’ve tried new, great options and found ones I like. Bottom line. You’ve gotta want it.

9. Are there any fitness myths you would like to debunk?

The number one thing I like to point out to people is the idea that the “fat burning zone” suggested for cardio workouts is not the most efficient way to help lose fat and increase fitness. I subscribe to getting leaner by increasing my metabolism and I do that my strengthening my muscles, which includes my heart. By challenging your cardio system with higher intensities over short intervals and getting your heart pounding and stronger you’ll increase your overall fitness and metabolism. It’s time efficient too. You can spend way less time on the treadmill (for example) and burn just as many calories, while increasing your strength and cardio and leaving you more time to other things whether in the gym or in your day.

10. Could you tell us more about your MOVEMENTU web site?

MovementU is like school for those wanting to learn about their body’s performance in life and in their sport. It is designed to enhance the understanding of the body and how to create and maintain injury resistance, movement efficiency and overall power. In life that means understanding how you never have to have back pain and we offer simple strategies to help you do so. In sport that means never getting injured and getting more out of the same effort you put in. The same principles apply in all situations. You’ve heard them all before, we simply give you a better understanding of them so you are motivated to maintain them: flexibility, mobility, strength, stability, elasticity an cardio capacity. We provide interactive educational experiences across the country to all fitness levels and athletes. The website will also soon be a resource for all things related to performance education.

11. Are there any upcoming events or anything else you would like to share?

I have a number of races planned for the fall including XTERRA Portland and the ITPMAN Triathlon in Darien, CT. You can follow my athlete adventures at www.gojessi.com

MovementU workshops will be offered in 7 locations across the country this Fall: Portland, New Jersey, Orlando, Denver, Southern California, Cleveland, Phoenix. All details and registration can be found online at www.movementu.com.

I recently conducted an interview with professional triathlete Brad Seng. Brad has competed in various races to include the Ford Ironman World Championship held in Kona, HI which consists of a 2.4 mile swim, 112 mile bike ride, and 26.2 mile run. Besides being a triathlete, Brad is also a motivational speaker and coach. Thanks Brad for participating in the interview!

1. Could you provide a brief background on yourself and how you became interested in fitness

My athletic background is in soccer having played through college. As a kid, I had dreams of playing professionally, but made it as far as the competitive men's beer league post college. Health & fitness has been a part of my life as long as I can remember…from summer games during my childhood of kick-the-can & capture the flag to soccer and eventually triathlon.

2. How did you get started as a triathlete?

I initially took up running shortly after college entering local 5 & 10k races working my way up to the marathon distance. Approaching the young age of 30 I started racing local sprint triathlons for fun and bragging rites with my buddies. I had seen images of the Ironman World Championship on television and I thought to myself, "Hey, that's pretty cool. I want to do that." This "hobby" soon became something I started to take more seriously and I began working with a coach, Zane Castro, out of Austin, TX. He has been instrumental in my development as an athlete.

3. As a triathlete, I imagine you must have a grueling training schedule. What is a typical day like for you?

The training can at times be more demanding than the event as my body absorbs various amounts of intensity & volume during training blocks. Most days include two training sessions and it is not uncommon for me to train in all three sports. I typically train 4-8 hours per day when prepping for an Ironman event which includes the three disciplines of my sport (swim, bike, run) as well as other components such as strength training, getting proper rest, fueling my body between sessions and training the mind.

4. Nutrition is key in terms of health and fitness. What is your current nutrition plan like?

My coach often reminds me, "When you're done training, you're not done training." In other words, once the physical work is done it is critical to complete the session with a timely refueling process. I do not count calories or adhere to a super strict diet, but simply try to avoid as many processed foods as possible. I consume a balanced diet of lean meat/fish for protein, healthy carbs and healthy fats. In addition, I eat a lot of fresh fruit, veggies and raw nuts. I love to eat and do enjoy my treats (cookies, ice cream, dark chocolate). Triathlon, especially long course events, demands a sound nutrition plan while training & racing as well as a refueling plan between sessions to repair muscle damage. Of course the portable power of the Sport Bean keeps me rolling while training & racing!

5. Healthy eating habits are a huge challenge for many people. What is your advice for maintaining a healthy eating lifestyle?

For many people food is viewed as good or bad with various emotional attachments to certain foods. I view food as fuel for my body. A few things I try and do include eating seasonal fruits & veggies, shopping mostly on the outside perimeter of the grocery store (interior aisles typically have the more processed foods), planning ahead to pack healthy lunches and avoid fast food options. I really am a food junkie and enjoy all sorts of cuisine. That being said, live to eat and enjoy some treats in moderation J

6. Do you use any nutritional supplements? If so, what kind and why?

I supplement every day with a multi-vitamin, calcium, iron and whey protein smoothies after my more demanding workouts. These help my body recover and repair muscle & tissue damage. I don't think our typical diet can provide us with all the necessary vitamins & minerals. Several years ago I had a stress fracture at the top of my femur which is why I now supplement with calcium. The iron supplement helps ensure I maintain a healthy level of stored iron.

7. What do you do to stay mentally strong for your sport?

As I mentioned this is an important part of my training and racing. It is the one area often overlooked by athletes. In training my psyche I include such things as visualization, goal setting, positive self-talk/mantras & having a race plan written out on paper. Come race day, these practiced skills prove to be very valuable!

8. Which part of a triathlon is the most challenging for you?

With my athletic background in soccer, running comes most naturally to me and is my strength. The bike has been the area of greatest challenge for me. It has taken me several years to develop the strength and learn how to ride, understanding the relationship between power, speed and cadence. It continues to be a big focus for me in my development.

9. What is your advice for people who find it difficult to fit in exercise into their daily routine

Life can get busy. Exercise should not become a stress in one's life, but rather an opportunity to be free from other life stresses. Set small goals and be realistic with what your body and schedule allow. Choose an activity you enjoy and don't be afraid to step out of your comfort zone. Eventually, the exercise simply becomes a habit which fosters a healthy lifestyle.

10. Are there any fitness myths you would like to debunk?

More is better. It's easy to fall into the trap of thinking one needs to be doing just as much as the person in the magazine or the fitness buff at the gym.

11. Are there any upcoming events or anything else you would like to share?

My next big race is Ford Ironman Lake Placid on July 25th in Lake Placid, NY. Triathlon lends itself to a very healthy lifestyle and I am always amazed to see the variety of body types and ages at events. You can learn more about my racing at www.bradseng.com and read up on my team, Team Sport Beans/NTTC, at www.nttcracing.com.

I recently conducted an interview with HIT from Calisthenics Kingz. HIT is a personal fitness trainer and takes calisthenics to a whole other level. Check out his web site and videos on YouTube to see for yourself.

1. Could you provide a brief background about yourself and how you got into fitness?

My real name is George, but I prefer HIT, my nickname which stands for Hardcore Intense Trainer. I'm a certified personal fitness trainer holding 14 international certification in fitness. I've been certified and training clients for 10 years. I'm from and currently reside in the bronx n.y. I was always athletic growing up, playing sports such as basketball baseball & football, so it was inevitable that i would get into fitness, because i love being in great shape and feeling great.

2. How is your training style different from other personal trainers?

My style is different from other trainers because I'm continuously challenging my clients with different forms of fitness, mainly with natural bodyweight exercises. every session is a different obsticles, you never know what I'm going to do next. 
 
3. What type of equipment is required for calisthenics?

Due to the fact that calisthenics requires mainly the resistance of your own natural bodyweight, limited equipment is needed. a pull-up/chin-up bar, a dip bar, but with me, I like to very creative, so I improvise and this is what makes it so challenging for my clients when I train them, and for myself as well.

4. Can anyone at any age benefit from calisthenics?
 
Yes. I believe anyone at any age can benefit from calisthenics, absolutely !!!

5. What are some of the benefits of performing calisthenics?

Some of the benefits from performing calisthenics are: muscular development, muscular endurance, increased energy, increased functional strength, increased flexibility, overall performance enhancement, better balance, coordination, proper posture, not to mention an extremely ripped/tone physique, lol, strengthen bones, weight loss, reduce body fat, helps a stronger vascular system etc. 
 
6. What type of nutrition plan do you recommend for your clients?

It depends on the client, it differs depending on the individual. Ultimately, I educate them in proper nutrition as well as the dietary modifications that are necessary for you to achieve permanent weight loss.
 
7. For those who are just starting out, what types of exercises would you suggest?
 
I design a personalized beginner program for my clients who have never entered a fitness program, that program would consist of light strength training, cardio, & stretching. I would design this program based around the individuals fitness goals.

8. How many calories (on average) does a calisthenic workout burn?

A 45 minute calisthenics workout can burn about 400 calories on average or more, the reason being because when performing  calisthenics you're working and using more muscles, then you would use with an average weight training workout.

9. Is there a fitness myth that you would like to debunk?
 
Yes. the fact that calisthenics doesn't build muscle. There are an abundance of calisthenics exercises, and there are enough for a complete body workout. For example Push ups can be performed in different ways to hit different muscles. For instance, a wide hand placement would hit the chest more, whereas a narrow hand placement would hit the triceps more. Just because you are doing calisthenics, it doesn't mean you can't add some weight into the mix in the form of something. If you want to continue gaining size, I recommend using a weight vest for added resistance and you can increase the number of repetitions and sets, and decreasing your rest period in between sets with each exercise and it's have the muscle building effect that free weights have. 

10. Is there anything else you would like to add?
 
I'd like to thank you for taking the time to interview, and listen to what i have to say. And here's my website: www.calisthenicskingz.net so people can learn more about me and what I do. And performance based training (calisthenics) is DEFINITELY on the rise, and I'm going to see to it that calisthenics becomes not only an extreme sport, but I'm going to make sure it's "The New Age of Fitness"

I am happy to post a new fitness interview with Aaron Harris, Certified Personal Trainer. Aaron can be found at his web site: www.AaronHarrisFitness.com

1. Could you tell us a little about yourself and what made you decide to become a personal trainer?
 
I first started exercising when I was in the sixth grade. I was always the smallest and weakest kid in my class, so I would do pushups and sit-ups every night to build up my strength. My older brother and I used to read comic books and I remember every issue had the ad for Charles Atlas' Dynamic Tension Program. That got me even more interested in exercise. My brother started to get Muscle and Fitness issues and Joe Weider catalogs. Impressed with Arnold, Lou Ferrigno, Franco Columbo and others, I asked for a York Junior Barbell set for Christmas. Since then I've been hooked on fitness and working out.

I decided to become a personal trainer based on my desire to work in a field involving something I love. I made up my mind to find a satisfying career that I would enjoy and I have found it.
 
2. What does you current workout routine consist of?
 
Currently I am doing strength training 3 or 4 days a week. I lift for about 45 - 60 minutes per workout focusing mostly on compound movements.

As far as cardio, I get plenty by participating with some of my clients during their training sessions throughout the week.

3. How does your approach to training differ from other personal trainers?
 
I get my clients to make fitness and exercise an enjoyable component of their lives, not make their entire lives revolve around workouts. I've met too many people that were unhappy with their trainers because the trainer did not take into consideration the client’s life. Family, work, and leisure time are important, so I make sure that exercise, fitness, and healthy eating are able to be incorporated without expecting my clients to live like monks.

I also let clients know from the beginning what are realistic expectations based on how much of a commitment they are willing and able to make.

Unfortunately, lots of folks expect to be able to lose double digit pounds in a week thanks to the Biggest Loser, or be able to get in a total body workout and get amazing results in just 2 easy 10 minute sessions a week like they saw on an exercise product infomercial. I let them know not to compare themselves to fitness models unless they want to live the life of a fitness model. I won’t fill them with false hope and promises that are undeliverable.
 
4. Do you feel it is important to track progress such as keeping workout journals and food journals?
 
If someone has specific goals they are working towards it is best to log their workouts and menus. I don't feel that it needs to be done for every phase of training though. If someone is doing a week of active recovery or they are doing a maintenance phase usually they can skip the logging until it's time to get back to serious training. Definitely, the best way to track exercise progression is by keeping a log and referring back to it.
 
5. What do you suggest for people who are just getting back into working out?
 
My main suggestion is to prepare a solution for every imaginable excuse to not workout. Finding a good workout or training program is easy. Learning to do the exercises is not that difficult. Most people have big trouble just getting themselves started. Whether it is lack of motivation or not enough self-discipline, I think it is the toughest for some people to just get going. I recommend they go over all the reasons they've used in the past for skipping a workout or delaying the start of an exercise program and find all the ways they can overcome these obstacles. Once they've eliminated the obstacles, they can create a plan suitable for their goals, and find a partner or mentor that will hold you accountable.
 
6. Recently, I've received a lot of comments about the topic of eating one meal a day to lose weight. Could you give your feedback on this?

I'm sure there are a few rare individuals that might be able to survive, thrive and enjoy a healthy active life eating one meal a day, but for most people I don't think there would be any positive outcome from following, or trying to follow a one-meal-a-day diet.
 
First of all, in order to get a sufficient amount of calories the majority of the meal would need to be energy dense. It would be too difficult to get enough calories eating the healthiest, nutrient rich foods because they are so full of fiber and much lower in calories. That would lead to a problem of getting all your required nutrients.
 
The average person would probably feel very low on energy, and the first thing to suffer from that effect would be their workouts, and we all know that exercise is a major factor in successful permanent fat loss.
Two other major concerns would be the decreased metabolism from prolonged daily fasting, and the possibility of the body cannibalizing skeletal muscle for its protein requirements.
 
Anyone looking for eating or diet guidelines for losing fat should consider that most athletes, especially physique athletes follow the rule of eating smaller frequent meals throughout the day to keep the metabolism running higher, even out blood sugar levels, maintain energy levels and keep hunger in check. The athletes that are best known for following the opposite, eating just two meals a day, are sumo wrestlers. Just by looking at those two examples, anyone should be able to see that eating one meal a day is not the way to go about losing fat.

7. Could you describe your diet and any supplements that you take?
 
Right now I am following a very strict vegan diet, just as a personal experiment for thirty days. I call it my “Bird Diet.” Normally my eating is very sound. I try to avoid or limit trans fats, high fructose corn syrups, MSG. I never use artificial sweeteners or products containing them.

I definitely follow the 80/20 rule, eating very well 80% or more of the time so I can enjoy a treat once in awhile. Except during my experiment, I never deprive myself of anything. Mainly I just make good choices, the same thing that I teach my personal training clients to do.
 
As far as supplements, I try to take Mega Omega (EPA/DHA capsules) regularly, but I'm not a pill person, so that doesn't always happen. The same applies for my multivitamin, The Big One. Occasionally I will supplement with whey protein, and depending on what training program I am doing, I will use creatine.
 
8. What are some things to keep in mind to help avoid injuries when exercising?
 
The first thing is to know your limits and not test them. Progress your workouts gradually, not too much all at once.

Properly warming up and maintaining adequate flexibility are also very important, along with maintaining proper form, not just for strength training exercises but cardiovascular exercise too.

Also, people need to occasionally vary their workouts. Performing the same repetitive movements will lead to overuse injuries. The best way to prevent that is by taking a break from the normal routine and doing something completely different.

Another important thing to help avoid injuries is proper nutrition. Exercise breaks down tissue. You need to have enough nutrients to repair and build the tissue damaged from your workouts.
 
9. Is there a fitness myth you would like to debunk?
 
The myth that conventional strength training shortens muscles and that Pilates lengthens muscles. First of all, exercise itself is the best thing to counter “muscle binding.” Individuals become "muscle bound", inflexible through inactivity, not exercise. I have nothing against Pilates, just its proponents that try to hype it by making it sound superior to other forms of exercise such as resistance training or weight lifting by making false claims. It is impossible to lengthen your muscles through exercise.

They are attached at their origins and insertions, and you should want them to always stay there! They can experience hypertrophy or atrophy, their tone can improve or decline, but to say you can change the length is just false.

10. Is there anything you would like to add?
 
Just thank you for the interview.

Thank you Aaron for participating! Visit Aaron at: www.AaronHarrisFitness.com

The following is an interview I conducted with Son Trinh, Doctor of Physical Therapy. He provided some great insight into ways to get motivated to workout, good workout tips, as well as ways to help avoid injury. You can find Son at his web site located at: www.fitnessisthekey.com

1. Could you provide a little background about yourself and how you got into fitness?

My mom tells me that at 10 months, I went from crawling to running. I don’t think I’ve stopped moving since. Fitness came out of those early experiences, a side effect, if you will, but one that I’ve gladly lived with.

“Getting into fitness” didn’t happen in a formal way until I read a book by neurologist Oliver Sacks during a bus ride along the California coast about 6 years ago. He talked about the “music” of movement and its unlocking effect on the brain, the body, and the systems that integrate the two.

Physical therapy stood at the crossroads. That was the case for Sacks and it became the same for me. Many years and a doctoral degree later, I’ve worked with everything from spinal cord injuries, cerebral palsy, and fibromyalgia, to orthopedic rehab, sports conditioning, and aquatic rehab. Recently, I started my own business with Beachbody, a giant in the home fitness industry.

2. What is your workout routine like?

I’m on my second round of P90X. If you’ve been watching TV you’ve probably heard of P90X along with the list of people who are doing it (Sheryl Crow, Ashton Kutcher, Demi Moore, Braves outfielder Matt Diaz, and football greats Brett Favre and Ray Lewis along with the entire Philadelphia Eagles team…)

Under all the hype is a program that works. Ninety days of intensity, consisting of three phases that are each four weeks long (90 days total). The variety lies in alternating between kenpo, kickboxing, yoga, weight-based isotonics and plyometrics.

When I’m not doing the “X”, I typically exercise at least 5 days with one to two days of rest/week. Of course, some weeks will be more intense then others. The idea though is simple: functional and mechanically correct exercises with a balance of strength, power, flexibility and fun.

3. What does your nutrition plan consist of? Are you a big supplement user?

You are what you eat, and you eat what you have. People tend to forget the latter. If you stock up with binge bags full of high calorie snacks, what do you think you’re going to end up eating? So, my first priority speaks to this. I keep as little junk food around as possible. While I certainly don’t discourage the occasional “slip”, I just try to prevent it from becoming a slip and slide into the bowels of unhealthful eating.

I typically eat frequent, balanced and nutrient dense foods (usually 4-6 small meals if possible). I also drink a chocolate or berry shake called Shakeology which contains just about every macronutrient known to man as well as all the antioxidants, phytochemicals, prebiotics, vitamins and minerals that I find impossible to find elsewhere.

Other than that I drink a small creatine based recovery drink after my workouts. My supplement philosophy is that it depends on your goals and your needs. If you’re doing intense exercise and want to build muscle, it makes sense to take in some extra protein, especially if you normally don’t eat much. On the other hand, too much of anything is usually bad.?

4. Staying motivated can be tough for many people. What are your suggestions for getting and staying motivated to workout?

1. Get a program that works for you. If you like dance, by golly, don’t get going on a yoga routine.

2. Take measurements, set goals, take pictures, and track your progress. You need to know where you were to find out how far you’ve gone.

3. Establish accountability. Let a few people know what you’re trying to do. It’s harder to flake out on others than it is to flake out on yourself.

4. Stay on track. Just because you fell off the train doesn’t mean you can’t get back on. It’s not all or nothing. You WILL slack off some days. Just re-commit and realize that you don’t have to be perfect to get results. The only people who fail are those who let a few missteps turn into an excuse to quit.

5. What are some things to keep in mind to help avoid injuries when exercising?

Very general principles:
If it hurts, don’t do it (there’s a difference between “burn” and pain)
If you didn’t warm up, don’t exercise. Period.
Too much isn’t necessarily better.
Focus on form unless you want to injure yourself and spend the next few weeks or months getting back to where you were.
Train upper and lower, front and back, right and left. Balance keeps you aligned and when you’re aligned you won’t get injured.

6. What are some good ways to warm-up before exercising?

Keep it simple. Run in place, do some “jacks”, and start of with very light weights. Stretch when your muscles are warm. This shouldn’t take more than 5 to 10 minutes.

7. There are so many exercise programs out there. What would you suggest for people who want to keep things simple but stay in shape.

If nothing else, park far and walk more. Take the stairs and ride a bike. Find ways to challenge yourself and relish in the new, stronger, slimmer and happier person you see in the mirror each morning.

Don’t forget, fitness isn’t about having your cake and eating it too. I mean this literally. Some people think that they’ll just work off that 6lb burger later by doing an extra lap. Eating right and moving more is about making lifestyle choices. It’s not about finding the easiest way to indulge yourself without paying your dues.

8. What would you recommend for people who want to break a plateau or add more challenge to their workouts?

Bodies adapt. That’s a physiological fact. That’s why you need to throw the change-up every now and then. Cycle through one program, switch to another one for a few weeks and cycle back. You have plenty of options. Sports, resistance training, hiking, dancing, running, swimming…variety will keep your body going AND it keeps things interesting.

My workout (P90X) already has the variety built in so plateaus don’t have a chance to develop. As soon as the body starts to say, “Oh, I see the pattern...” the workout changes. That’s the key.

9. Is there a fitness myth that you would like to debunk?

“Jocks are dumb.” While I can’t speak for everyone, I do know this: IF jocks are dumb, they would be even dumber if they stopped exercising. Physical activity doesn’t just help your muscles. It makes your bones stronger, your heart healthier and your brain better at processing information. Braun and brain can definitely go together.

10. Is there anything else you would like to add?

Have fun. For ideas on how you can get fit, visit my website at www.fitnessisthekey.com. You can find out how to win $300 to $1,000 every day just by doing whatever workout you choose. This is completely free and a great incentive to stay on track. You can also enter to win up to $250,000 by being the most inspiring success story in our Million Dollar Body Game. Finally, you can find out how to make fitness a business that will help you and others to get healthy and stay that way.

The new year is approaching fast and it will be the start for many people to begin taking their health and fitness seriously. I decided to pull together some of the great advice from the fitness professionals I have interviewed on this site:

Motivation to Get Moving

Some people just don’t know how to begin and there’s also laziness, excuses, stubbornness - most people know they should exercise but they procrastinate. Put some fire under your ass and grab life by the balls! LOL — Taimak, Martial Artist

WORKOUT WITH FRIENDS AND OTHER LIKE MINDED PEOPLE. IT IS EASIER GETTING UP KNOWING THAT YOU WILL LET PEOPLE DOWN IF YOU STAYED ASLEEP FOR AN EARLY AM WORKOUT. ALSO - PLACE IT IN YOUR DAILY PLAN - IF IT IS NOT IN YOUR SCHEDULE - FITNESS DOES NOT EXIST. — Stew Smith, CSCS

Try to get outdoors and enjoy the fresh air. There are a lot of opportunities to stay healthy by taking advantage of your surrounding area. Hiking & biking are 2 simple ways to get started and it’s very motivating to train with friends or family. — Melissa Allen, CPT

Yes, everybody is capable of being in great shape. No excuses. Stop finding reasons not to do it. Look up Kyle Maynard for inspiration and motivation if you think you have a good reason. You have to be enthusiastic to succeed. You have to enjoy what you are doing. — Rick Seedman, PT

If you mean what keeps me motivated to exercise: nothing. It has become a habit through the years. I don’t really think about it. It’s like brushing my teeth. It happens naturally & automatically. — Mehdi, Strength Trainer

Don’t wait until everything in your life is perfect to start a workout routine because that day will never come. Today is the day! Remember at the end of the day your health should be your number one priority. — Justin Seedman, CPT

One other piece of advice that I've heard before is to "just move!" Even if it's just a brisk walk, as long as you make the effort to exercise, the sooner it can develop into a habit.

I conducted an interview with Rick Seedman last month after discovering his entry video for the American Ninja Challenge on YouTube. Fitness runs in Rick's family and I was able to interview his brother Justin as well. Justin is also a personal trainer and very active in martial arts. Justin offers some great advice below. Enjoy!

1. Could you tell us a little about your background and how you got started in fitness?

I live in sunny South Florida and work at one of the largest high schools in the nation in the Physical Education Department. I teach weight training to beginners and help coach the Wrestling team. I also have my own Personal Training business, where I train clients in the convenience of their own home. I specialize in working with teenagers, helping them with confidence building and stress relief through fitness.

I have been very active my entire life dating back to Karate at 5 years old and have been working in the fitness industry since I was 16. I am a competitive runner, cyclist, and martial artist. I engage in positive visualization and meditation on a daily basis.

2. What does your personal workout routine consist of?

On a good week I run 25-30 miles at a moderate pace, I go to three 45 minute intense kickboxing classes, I bike around 20 miles at a fast pace, and weight train 2 times a week.

3. What is your nutrition program like? Do you ever allow yourself a "cheat day"?
I eat only natural and organic foods. I never eat any processed foods. There is no such thing as a Doritos tree! After doing a lot of research and reading the book "Skinny Bitch" I have decided to become a Vegan. I strongly recommend this book to everyone. I don't eat any products that come from an animal. This decision has changed my life. Not only have I lost 15 pounds, I feel better than ever. I have eat a lot of fruits, salads, and the tasty meat substitutes. For snacks between meals I eat salt free mixed nuts, and I love fresh hummus. I drink at least a gallon of water a day. I also take Juice Plus vitamins. I don’t allow myself a cheat day. I work too hard to blow it by eating junk food. I ask myself if the couple of seconds of pleasure that I get from eating something unhealthy, worth what it does to my body. Center your life around activities not eating. Eat to live don't live to eat.

4. How does your approach to training differ compared to other personal trainers?

I am very different from the average personal trainer at your local gym. I make it easy by training you at the convenience of your own home. I provide all the necessary equipment. I specialize in not only weight loss, and muscle gain but confidence building, stress relief as well as martial arts and self defense. Training in your own home allows you to multitask. Children can be doing homework, dinner can be cooking on the stove and laundry in the dryer, all while you are getting in the best shape of you life. My customized workout and diet program is crafted to meet my clients’ individual needs. I incorporate music and cardio kickboxing into the workouts. Everyone I train tells me it’s the most fun work out they have ever had.

5. If you had to recommend 3 top exercises, what would they be?

Running, pushups and sit-ups

6. Many individuals exercise after work and barely have any energy left at the end of the day. What would you recommend to boost energy before a workout?

It is scientifically proven that exercise gives you energy. Once you get in a workout routine you will see your energy level go through the roof. Exercise also helps to de-stress you, allowing you to think clearly and focus on the really important issues in your life.

7. Is there a fitness myth you would like to debunk?

Don’t wait until everything in your life is perfect to start a workout routine because that day will never come. Today is the day! Remember at the end of the day your health should be your number one priority.

8. Staying motivated to workout can be tough. Do you have any advice to keep the motivation level high?

I love to read motivational stories. I strongly recommend The Ultra Marathon Man by Dean Karnazes, It’s Not About the Bike My Journey Back to Life by Lance Armstrong, and No Excuses by Kyle Maynard. These books will get you fired up!

9. Do you have any tips on how to stick with and meet fitness goals?

You have to find exercises or sports that you really enjoy to do and then challenge yourself. Get the right equipment and accessories to make it fun. Sign up for a charity event, Kids in Distress and The National Society for Multiple Sclerosis are great organizations that have cycling and run/walking events. It really is a great feeling when you get sponsors, train, and then finally finish and event. You know that you are helping people and you don’t want to let down your sponsors.

10. Thank you for your time Justin. Would you like to add anything?

I really hope this information is helpful for anyone interested in achieving lifetime fitness. For more information or to schedule an appointment, feel free to contact me at JustinFit07@aol.com or at www.justinfit.com

Please read my Brother Rick’s interview as well, he is one of the most amazing athletes and human beings I have ever met.

Thanks so much Justin for this interview!

Justin A. Seedman
B.S Physical Education
Certified Personal Trainer

When I began exercising again, most of my time was spent doing cardio. As I learned more about fitness, I discovered that strength training holds many benefits. I was lucky to discover StrongLifts.com. Mehdi is the author of StrongLifts.com, a blog helping you build muscle & lose fat through strength training. I asked Mehdi for an interview and he was kind enough to participate.

1. Could you tell us how you got into strength training?

I started doing daily push-ups age 15. I couldn't do more than 2 reps in a row the first time. I was weak. But I persisted. 3 years later I was doing 70 push-ups in a row on my knuckles.

The push-ups became limited. It was no more a question of strength but of endurance. Age 18 I subscribed in a gym & started lifting weights. I haven't stopped since then, which is almost 10 years ago.

2. How often do you workout?

Depends on the routine I'm doing. Usually 3 or 4 times a week. My current routine is 4 days a week. But I've done routines on which I trained daily.

I also do a lot of mobility, flexibility & postural work. I'm a desk jockey, so I need it. I do several exercises from the Egoscue Method.

3. How would you describe your nutrition plan?

I supply my body with the nutrition it needs to build muscle & get stronger. But I also supply it with healthy food. I like the Anabolic Diet approach.

My diet consists mainly of:

• Red meats. The more the better. I'm a meat-eater.
• Fish. Tuna, mackerel & sardines are easy & cheap.
• Veggies & fruits. Lots of of them.
• Whole grain carbs. Rice, pasta & oats.
• Fish oil, olive oil & flax seeds.
• Lots of water.

My taste has adapted with the years. Junk food happens, but is not necessary. Sometimes it's twice a week. Sometimes twice a month. I also quit drinking soda at age 19.

4. Supplements are very popular but do you feel they are necessary?

Supplements are as the name implies supplements. Supplements to your nutrition. A lot of people spend more money on supplements than on their nutrition.

I never used any other supplement than multi-vitamins, whey & fish oil. Multi-vitamins have benefits for people with vitamin deficiencies. Fish oil makes it easier to get your daily EPA/DHA intake. And whey is the cheapest protein.

But all other supplements: I don't digg it. Maybe they work. Maybe they don't. The thing is: many people count on supplements to do the job. I count on training hard & eating healthy.

5. What is your advice to someone who has never strength trained?

Start by informing yourself. Like with anything else in life: you need information & a plan. Read a book on topic. Starting Strength will get you a solid understanding of strength training.

Use free weights exercises. Focus on learning the technique. Add weight systematically. Set goals. Persist. Strength will come.

6. Should women train differently than men when it comes to strength training?

Strength training for women is same as strength training for men. Same reps. Same exercises. Same training program.

Women have different hormonal profiles than men, so they'll always be less muscular & less strong. But women can build muscle & get stronger just as men using the same approach.

7. For someone on a budget or can't afford a gym membership, what basic equipment would you recommend?

One barbell with plates. All you need. It allows you to Squat using the steinborn lift, to Deadlift, Overhead Press & do Pendlay Row. Those exercises alone will help you build muscle & strength on a budget.

If you have more money available, the next investment is a Squat Rack. It allows you to Squat more easily & adds safety.

But you have to keep the big picture in mind. The benefits of a home gym are multiple. It's an investment. If you stick with it, you got your money back in less than 5 years. Home gyms save both time & money in the long run.

8. What is the most common myth you hear about strength training?

There are too many myths to list. But those I hear the most are probably:

• Strength training is dangerous & unhealthy.
• Squatting deep is bad for the knees.
• Muscles will become fat when you stop.
• Lifting fast is cheating & dangerous.
• Strength training makes women bulky.

9. What keeps you motivated to stay in shape?

If you mean what keeps me motivated to exercise: nothing. It has become a habit through the years. I don't really think about it. It's like brushing my teeth. It happens naturally & automatically.

However I still push my body out of its comfort zone. I set strength training goals at the start of the year. When things get tough in the gym I think at why I'm doing it: the goals I've set.

I also keep training logs on different forums where people can critique & give tips. This is also motivating as you get an audience & can compete with others virtually. Great if you train in your home gym alone like me.

10. Is there anything you would like to add?

One question I get a lot is if how long I'll to continue strength training. Will I train 20 years from now?

I don't know. I never think about it. What I know is that strength training has become part of my identity. It has built my character & learned me that if you want something in life, you need to persist & work hard.

Strength training has given me a lot & I can't imagine a life without it. To be honest: I feel weird when I take a week rest.

Thanks for the interview Eartha. I wish you luck with your goals of keeping the exercise habit & eating healthy. It's all about persistence eventually. First months/years are the toughest. Do it long enough & you'll see: it becomes automatic & you'll never go back.

Thanks for participating in this interview Mehdi! If you're just learning about strength training or are already strength training then definitely check out Strong Lifts. Mehdi has posted a ton of great articles and you are sure to learn something new!

It is with pleasure that I post my most recent interview I conducted with Rick Seedman. Rick is a personal trainer from New York. I found out about him after watching his entry video for G4's American Ninja Challenge on YouTube. I was amazed at the amount of strength he displayed in the video and requested an interview. Enjoy!

1. Could you tell us a little about your background and how you got started in fitness?

Since my earliest memory, I have been exceptionally physically active. Everyone in my family is an athlete; even my grandmother has won gold medals in the Senior Olympics. Strength & conditioning, flexibility, visualization, meditation, running, biking, swimming, surfing, kayaking, rock climbing, acrobatics, kickboxing, boxing, wrestling, grappling and martial arts are activities that I engage in on a regular basis. I also have a background in music and art.

2. What is your current workout routine like?

• Grappling- 3 x’s per wk.
• Running- 3 x’s per wk. distance 1 x per wk.
• Swimming- 2 x’s per wk.
• Biking- everyday, sprints and long distance 2-3 x’s per wk.
• Body weight exercises- 4 x’s per wk.
• Rock Climbing- 1x per wk. (4 hours)
• Kayaking- 1x per wk. (8 miles)
• Flexibility- Everyday keep up front splits and hamstring stretches. Work on middle split and butterfly stretches. Work on back and shoulder flexibility.
• Body Weight Circuit (No breaks, 2 circuits)- Planche, two finger assisted method for one arm chin-ups/dips, Squats with weight vest, Flags, Leg ups parallel bars/hanging finger grips, Upside down hanging iron cross with weights, one leg squats with weight vest and Pull-up variations with weight vest.
• Studying- reading, mental exercises
• Other workouts- Jump rope, boxing, kickboxing

3. Could you describe your diet? Do you take supplements as well?

Only clean fresh food. Having a busy schedule keeps me from eating home less than I would prefer. However, I watch what I eat and stay completely away from sweets, fats, and junk food. I eat lean meat, fish, vegetables and fruit. I don’t add any sugar, salt or cheese to anything.

Not too many supplements; nothing replaces real foods. I take fish oil capsules, flaxseeds and Amino Vital energy gels as needed. I drink at least a gallon of water a day.

4. You display an amazing amount of strength in your video for the American Ninja Warrior contest. Could you briefly explain how you've developed your strength?

Here is the link to the entry vid. http://youtube.com/watch?v=ffV5wtjhDQU
Here is some extra footage http://youtube.com/watch?v=9gOkYqjuEdg

I've been fortunate to have a great work ethic, and my strength dates back as far as I can remember. At five years old in Karate class they would hold handstand and pushup contests. The sensei used to tell the other students twice and three times my age, "Give up now because Rick won't". I was able to outlast teens, black belts and anyone in the class. This gave me confidence that I could do anything in fitness. I attribute much of my success to attitude, friends and family as well as my workout routine. I thrive on a challenge and will always push myself further mentally and physically. I'm goal driven and when training for Ninja Warrior I have fun and enjoy myself without thinking of the pain, strain, or what obstacles lay ahead. You always have to be challenging yourself. Oh, and a lot of fingertip pull-ups. Sorry, that wasn’t too brief. Hahaha

5. In your opinion, what is the first thing a person should do when attempting to lose weight?

Do subtraction rather than addition. Pick the worst thing in your diet and take it out, rather than adding anything new. Consistency, commitment and control are needed to reach goals and dreams.

6. What is your advice for staying motivated to workout?

You have to be enthusiastic to succeed. You have to enjoy what you are doing.

7. Is there a fitness myth that you would like to debunk?

Yes, everybody is capable of being in great shape. No excuses. Stop finding reasons not to do it. Look up Kyle Maynard for inspiration and motivation if you think you have a good reason.

8. What are some things to keep in mind to help avoid injuries when exercising?

Once you begin to worry about getting hurt you may end up getting hurt.

With exercise everything is progression. If your working out with 20 pounds don’t think you can all of a sudden do 50lbs.

Do not over train. When I was younger I actually trained 7 days a week for 8 hours a day hard! It burns you out mentally and physically. It made me tough in the long run but it’s not healthy. I wouldn’t recommend it to anyone. “You have to work extremely hard, then work hard on recovery.” Dan Gable (ice, rest, relaxation, meditation, massage, studying) Rest and recovery are as important as exercise.

9. I've read that one of your future goals is to compete in the Ironman. Have you already begun training?

Yes! Rarely do I take a day off. I do 100M bike rides often. I have the A1A Marathon in Feb. 2008 and am training extensively in swimming.

10. Is there anything you would like to add?

Be self-motivated! Enjoy yourself!!!

Thanks so much Rick for participating in this interview! To learn more about Rick, you can visit his MySpace page and YouTube video section.

I recently conducted an interview with Melissa Allen. She is a certified personal trainer and owner of Optimum Condition - Mobile Personal Training & Exercise Therapy. Melissa has a 1st degree Black Belt in American-Style Kickboxing, a 2nd degree in Mixed Martial Arts, and a Blue Belt in Brazilian Jiu-jitsu. She is also a published writer and has written hundreds of fitness articles for various magazines and newspapers. I am happy to post the interview below:

Could you tell us a little about your background and how you got started in fitness?

I was a pre-med student majoring in Biology, when I took a summer job at a local gym my senior year. I originally did it mainly for the free gym membership, but soon I discovered that I had a passion for training people and realized this was my calling. I had often been approached over the years to put together training programs for friends, but somehow it had never occurred to me that I could make a living at it. I graduated with B.S. in Biology and an emphasis in Pre-medicine, so I learned a lot about the body. The rest is pretty much history. That was 8 years ago and I have continued expanding my business and increasing my credentials ever since.

What is your current workout routine like?

I weight train 4 days a week--Mon, Tues, Thurs, & Fri, and train mixed martial arts in the evenings. I try to get in for Brazilian Jiu-jitsu training at least 2 nights a week, and work in a boxing or kickboxing class whenever I can. The weekends are reserved for family time with my husband and dog--hiking, surfing, mountain biking, motocross and golf.

What does your nutrition program consist of?

I just try to eat healthy as much as possible. For me that usually means cooking fresh foods at least 3-4 nights a week, and often doubling the recipes so that we have healthy leftovers for lunches. Lots of fresh vegetables & chicken, seafood & lean meats. I allow myself one free day a week to mix it up & satisfy any cravings I may have, and I definitely stay away from processed foods.

Do you feel the use of supplements are necessary to be in good shape?

No, particularly if you eat healthy. However, I take a small assortment of vitamins and minerals in the morning with breakfast, and occasionally if I'm really sore after lifting or training, I'll make a protein shake.

What would you suggest for people that find exercise boring or dislike it?

Try to get outdoors and enjoy the fresh air. There are a lot of opportunities to stay healthy by taking advantage of your surrounding area. Hiking & biking are 2 simple ways to get started and it's very motivating to train with friends or family. And in our case, our dog, Fender, is always up for a good run or hike. We've even taken him on a 4-day backpacking trip up in the mountains, and he carried his own food, water & supplies in his own backpack, especially made for dogs!

What advice would you give for individuals that have not exercised in several years?

Start off easy & if you're not sure what to do, seek professional advice.

Do you feel a person can get a good workout in their home as well as a gym?

Definitely. I worked out in a spare bedroom we had every morning at 5 :00 am while I was going to school. It worked out great.

How do you stay motivated to exercise?

I set goals for myself & I choose activities that are exciting to me. For example, I'm competing in the 4th annual South Bay Brazilian Jiu-jitsu tournament this coming Sunday, the 1st of July, up in Carson City. I hope to place in the top 3 of the women's feather weight division.

You offer a wide variety of fitness programs with your company Optimum Condition. What sets you apart from other personal trainers?

The personalized customer service we offer, all programs are totally customized for the individual, and we're completely mobile.

Is there a fitness myth you would like to debunk?

Yes--more is better. More is not always better. Progression is the key to a safe and effective workout program. If you overdo it & you're out for 3 months with a hamstring injury, then what have you accomplished?

Is there anything else you would like to add?

No, I just wanted to thank you for taking the time to interview me. I look forward to seeing it on your site.

Thanks so much Melissa for taking the time out to answer the above questions! Best of luck at the upcoming Jiu-jitsu tournament! To learn more about Melissa and her company, please visit www.optimumcondition.com.