Beltline Construction – Episode 3

Posted: January 4, 2012 in Uncategorized
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Dynamic Warm-Ups – In this episode I walk Stephanie and Travis through a simple warm-up routine that can be done in even the smallest of spaces. How is THIS warm-up different from the usual ‘walk-on-a-treadmill-for-a-few-minutes’ routine many people are used to doing?  To start, it includes level change, rotation, pushing, bending and anti-bending movement patterns moving through (or resisting movement) in all 3 planes of motion AND we also get to work upper and lower body movements together (if we had more time/equipment available for this show I would’ve also liked to include a pulling-pattern or two, but hopefully you’re getting the idea.)

WHY is this important? Because your training program should include these kinds of movements and a few minutes on a bike/treadmill (or similar) is very lower-body, single-plane dominant. Not really the best way to prepare for the demands of a Beltline Construction-style workout – as you’ll soon discover!

Beltline Construction – Episode 2

Posted: November 15, 2011 in Uncategorized
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If you want to be successful at fitness anything in life, it’s usually best to have a plan.  Of course, the plan will likely get modified along the way, but without having even the most basic road map at the beginning of your journey, there’s no telling where you’ll end up – or as I usually say in reference to training plans: random efforts can only produce random results.

Ideally, you’ll model a plan that has already been proven to work under similar conditions. But even if you don’t have a role model to look up to,  simply putting pen to paper and sketching out what you want to accomplish will go a long way towards filling in the blanks.

As you’ll see in this episode (and my pre-show outline that I send to the student-crew in advance of the show), I don’t always stick to the plan 100% – but the end result is that I accomplished significantly more than I would’ve if I just went in “winging it.”

EPISODE 2: Mini-Workout
Intro: what to expect in today’s show; review of PROM DATE [~2mins]
Nutrition habit #1: establish baseline meal frequency [~2mins]
Introduce training variable: rest intervals [~1min]
Burpee technique/check points [~1min]
Total body workout: burpee cycles [~4minutes]
Sign off (while continuing burpee workout)

In this episode, you’ll discover how to make your workouts more effective by using a simple, $5 kitchen timer (or a purpose-made GymBoss for about $20) – plus – we’ll show you a love-it-or-hate-it (but still DO it!) exercise that’ll help you get lean & mean even if your home gym is the size of an average bathroom!

Beltline Construction – Episode 1

Posted: October 19, 2011 in Uncategorized
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In this first episode of Beltline Construction produced by the Media Production students at Grand Rapids’ Calvin College, you’ll learn:

Fitness Goal #1: Establishing your training VOLUME baseline. How much is ‘enough’?

The ONLY 5 movements any of us can do

My always popular PROM DATE acronym. This easy-to-remember guideline will answer virtually all of your exercise-related questions.

How low should you go on a squat? Or a pushup? Yeah, we cover that too.

***** ***** *****
Side Notes: As mentioned on this page, Beltline Construction is a project I’m doing to help media production students at Calvin College gain experience producing a “live” TV show. Of course, this is also MY first time hosting such a program. Whenever I’ve done media appearances in the past, I’ve always been the guest. The host was always a trained, experienced professional that give me questions to respond to and perhaps even more importantly, understand how to best use the time available for that particular segment.

For Beltline Construction, the *goal* is to have a 10 minute show. So when I got to 8 minutes and realized I already presented the content I had planned for the first episode, when the floor director gave me the “keep talking” cue, you’ll see me fumble for a few seconds while I figure out that I DO have a lot more to talk about… the “trick” (in my mind) was in coming up with a way to make it seem like it was planned and not just ‘filling time.’ (note to self: whenever there’s a microphone on/near me, assume it is ON!)

The takeaway message from this lesson (as it applies to fitness, anyway) is that sometimes you might just have to ‘fake it until you make it.’ Maybe your workouts aren’t PERFECT. Perhaps you didn’t prepare your meals as well as you SHOULD have. But you ALWAYS have the ability to do the best that you can do in any situation. Experience will give you the ability to do even better in the future.

As the professor in charge of the media production class told his students after the show, “if everything went perfect today, you wouldn’t have LEARNED anything.”

Keep on learning. I know I will.

See ya’ again in episode #2.

’til then, train like you mean it!

Does Lifting Heavy Weight Really Make Women “Bulky”?

Posted: July 20, 2011 in Uncategorized
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Its a discussion that comes up ALL THE TIME – especially with women programmed to think “cardio” is everything.

Well, if a picture is worth a thousand words, hopefully this 47 second video will make my position on this age-old argument loud and clear.

 

What “They” Never Want You To Know About Diet Pills

Posted: April 20, 2011 in Uncategorized
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It’s about time someone from the supplement industry stood up and filled you in on the ‘insider secrets’.

My partners over at Prograde  just released an extraordinary new special report that I consider a MUST READ if you’re considering (or currently using) diet pills.

You’ll discover what most supplement companies NEVER wanted you to know about their products.

You can get the report absolutely free by clicking HERE.

No, not here… but at the link up THERE! Yeah, that’s the one :-)

Enjoy.

-JS-

Free Desktop Image from Grand Rapids Personal Trainer

Posted: February 8, 2011 in Uncategorized
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Free Desktop Image (1280x760)

Click on the image to view large size; then right click and select “set as desktop background.”

Enjoy!

Snow Days are PERFECT for Fitness!

Posted: February 2, 2011 in Uncategorized
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Are you stuck at home because of “snowmageddon 2011″?

Fortunately, my Jeep Liberty doesn’t know what “stuck” means, so I figured today would be the PERFECT day to invite you to take advantage of my lowest price EVER on a fitness program “troubleshooting” session.

Normally, I charge $200/hr for my fitness consulting service, but today ONLY – that’s Wednesday, Feb 2 – I’ll come to your home (or office if you were able to get thru the snow!) in the Grand Rapids area where we will review your current training/nutrition plan and look at ways in which you can make it even MORE effective… for only 67 bucks!

Of course, this means you need to already be doing “something” in regards to fitness. The only advice I can give you if you’re not already working towards your fitness goals is to START – and I won’t even charge you for that! ;-)

But assuming you’re actively engaged in some kind of training and/or diet plan right now – it doesn’t matter which plan/gym/trainer/magic spell you’re currently using – I’ll meet with you for an hour to review and discuss techniques and strategies you can use to get leaner and meaner… and quick!

To take advantage of this snow-day offer, contact me IMMEDIATELY with your phone number and address and I’ll give you a call right away to schedule your fitness program troubleshooting session this afternoon for only $67. This offer is only good TODAY and will end as soon as my schedule is booked – or the snow melts away!

Even with my 4-wheel drive Jeep, because of road conditions, I only expect to be able to squeeze a few of these sessions in this afternoon, so please respond quickly so I can be sure to put you in my schedule!

-Mighty Joe-
www.GrandRapidsPersonalTrainer.com

P.S. I just heard that the groundhog did not see his shadow this morning, so spring will be here before you know it. How will your shadow look when the heavy winter clothes get put away for the season? Contact me right away so you can get the body you deserve before the daffodils start popping up!

P.P.S. As with ANY service I provide, if you don’t believe this troubleshooting session was worth the price (and a whole lot more), you don’t pay a dime. Plus, you don’t have to pay anything until AFTER the session. How’s THAT for a zero-risk guarantee?

Not even my snow-buried driveway can slow down my Jeep Liberty!

Save 15% on ALL Prograde Powders (Plus A New Article)

Posted: January 20, 2011 in Uncategorized
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I’ve got not one, but TWO pieces of great news from my partners over at Prograde Nutrition – one of my favorite companies.

First, I never knew this about whey protein, but this is some really cool research on a new benefit that’s recently been discovered.

It’s a quick read and I know you’ll enjoy it. (follow this link to article)

Second, they’ve put ALL their delicious powder products on sale at 15% off for a rather …um… unusual reason. You’ve gotta check this out.

And for the record, let it be known that I’m a Green Bay Packers fan! ;-)

Click this link for your 15% off coupon!

Enjoy…

-Mighty Joe-

Personal Training – Ted Williams-Style

Posted: January 19, 2011 in Uncategorized
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Yeah, I realize the guy had/has some problems, but if your sense of humor finds this “spoof” video completely tasteless, you’re probably visiting the wrong blog…

The ORIGINAL Grand Rapids Personal Trainer

Posted: January 9, 2011 in Uncategorized
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Free Online Fitness Coaching Course

 

 

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