Fitness Interviews

Fitness Interview – Calisthenics Kingz

by Eartha

hitI 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"

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Fitness Interviews – Aaron Harris, CPT

by Eartha

Aaron Harris

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

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Fitness Interview – Son Trinh, Doctor of Physical Therapy

by Eartha

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.

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Fitness Advice to Bring in the New Year

by Eartha

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

taimak-thumb.jpgSome 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

stew-thumb.jpgWORKOUT 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

melissa-thumb.jpgTry 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

rick-thumb.jpgYes, 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

mehdi-thumb.jpgIf 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

justin-thumb.jpgDon’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.

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Fitness Interview – Justin Seedman, CPT

by Eartha

justinseedman
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

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