A Different Reason To Exercise

 

Here’s a list of some of the more popular reasons to exercise:

  1. Help to prevent the onset of Type II diabetes
  2. Helps maintain weight loss
  3. Boosts HDL or “good” cholesterol
  4. Decreases triglycerides
  5. Helps to prevent strokes
  6. Helps to prevent certain types of cancers
  7. Improves sleep
  8. Improves sex life
  9. Improves cognitive function

Given this, Why do people quit?

The latest IHRSA stats show that 30% of fitness goers drop out in the first six weeks.  An average gym will only 13% renew of their members from year to year (NPT renews 84% – and that includes athletes who go off to college and/or move away).  It’s my opinion that most of these failures are the result of a failing business model of renting equipment – by that, I mean pay a monthly fee to use equipment, buyers remorse from high pressure sales, and not getting the results because these gyms hire unqualified trainers with online certifications who give out cookie cutter programs.

Meet June’s Client of the Month – Jerry!

Jerry CORE squat

 

 

What made you initially choose Nunn’s Performance Training?

I was looking for a trainer to push me to the next level and to keep me challenged, and I have found that at Nunn’s Performance.

What have your accomplishments been so far?

I have made it through 2 shoulder surgeries and now at 45 years of age I am stronger than ever. Even competing in a weight lifting competition for the first time ever, hitting my personal best on all lifts.  When I started 7 years ago I barely could deadlift 245lbs now I have a max lift of 430 lbs and can squat 350 lbs.

How has your success in the gym impacted your daily life?

It gives me energy throughout the day and confidence in being able to perform my job with the fire department.

Why High Intensity Interval Training is Worth Your Time

 

6pax

How much time do you clock on the elliptical or treadmill trying to obtain your fat loss or fitness goals?  What if I told you there could be a better (and shorter!) way?  High Intensity Interval Training (HIIT) includes short blasts of maximum effort followed by recovery periods. All the cardio blast you need without the hours staring out into space on the stairmaster.

Now, don’t get me wrong. I like to run. I like the wind in my hair, the sunshine, the runner’s high, the whole bit. But for reaching fat loss goals, there may be a better way. It really boils down to increasing your resting metabolic rate (RMR). I know we’ve talked about that on here before but as a reminder, RMR is the rate in which you burn calories at rest throughout the day.  If you can increase your RMR, you’ll burn more calories daily. How do you increase RMR? Build muscle.

What If I Trained A Superhero?

So, I was watching “The Dark Knight” this week and it kind of got me thinking.  How would I train a superhero?  By superhero, I mean the Batman or Ironman types, not the mutants.  These are just normal (but rich) dudes who decided they wanted to fight crime.  So, lets’ just pretend for a minute that Bruce Wayne called and asked me to be his coach.

Fitness Avon

Let’s go over some thoughts I have about it.

 

Recovery

Recovery would be a huge issue for Batman (more so than Ironman because of the suit).  I’d probably track his recovery with one of the Heart Rate Variability (HRV) monitors on the market.  Simply put, heart rate variability is the difference in the amount of time that passes between each beat.  This gives us a peek at what the autonomic nervous system (especially the sympathetic/parasympathetic nervous system) is up to and tells us how much stress (both physical and mental) the athlete is under.  Mike Robertson wrote a good post about it here.  By monitoring the stress levels of the hero, the coach can adjust the intensity of the training session accordingly.

Meet May’s Client of the Month – Connie!

Connie Laws2

What made you initially choose Nunn’s Performance Training? 

Jerry Bessler had started working out at the gym and had made some serious improvements in his overall strength so I thought I’d give it a try.  I’m glad that I did.

What have your accomplishments been so far?

I have increased my strength, improved my confidence, competed in some competitions, and met some awesome people at the gym.

How has your success in the gym impacted your daily life?

Since my job can be very physical at times and a lot of our equipment is bulky and heavy, I feel like it has helped me perform better at all the tasks I have to accomplish on a daily basis.

What are your future fitness goals?

To get past my mental block on the deadlifts!!! Well….and to be as awesome as Jason Nunn.

5 Simple Rules to Follow At Mealtime

It can be overwhelming and difficult to know just where to start when you want to lost weight/bodyfat.  Try these simple rules at meal time to help move you towards your goals.  They may not be fancy or cost a ton of money, but they work every time!  Sidenote: Healthy eating and exercise are both 100% important in the quest for your ideal body composition.

5 Simple Rules to Follow At Mealtime

Nutrition Avon

Schedule yourself twenty minutes, at least, for meals.

This can seem like an eternity if you are used to eating on the go – especially if you’re someone who attempts to maximize your workday by working through lunch.  The communication between our gut and our brain is a little slow. When we eat quickly, we are much more likely to eat far too much in the twenty-minute time period it takes for your brain to realize its’ content.  Make sure to wait before going back for seconds or finishing the food on your plate.

Meet April’s Client of the Month – Alex!

 

Sports Performance AvonWhat made you initially choose strength and speed training at Nunn’s Performance Training?

Alex had to go because her brother, JP, was taking classes and she had to go each week anyway. She then decided might go as well.

What have Alex’s biggest accomplishments been on both the field and weight room?

She is very proud of her deadlift accomplishments and overall strength improvement.

How has her success in the gym impacted her play on the field?

On the field, her strength compared to others her age and size is very evident. She can hold her own against bigger girls, no problem.

What are her goals for the future?

Long term, she plans to continue speed training all the way through high school. She feels it will only help her college career.  As a family we all appreciate the training she receives!

15 Mistakes In 10 Years

Avon fitness“Anyone who has never made a mistake has never tried anything new.” 
― Albert Einstein

It’s hard to believe it’s been ten years since I got my first personal training job.  Looking back on my career so far, I think I’ve accomplished quite a bit.  I’ve had clients/athletes get drafted to the NFL, sign free agent contracts to the NFL, become an olympic hopeful, make it to the big leagues, and lose thousands of pounds and get fitter and stronger that they ever thought possible.  I’ve been published to some pretty mainstream sites (like here and here).

Sure this looks pretty good, but I’ve also made plenty of mistakes and had many failures along the way.  The purpose of this post is to bring them to light so that others don’t make the same colossal failures I have.  Here’s 15 mistakes I’ve made in ten years:

4/14 and 4/15/2014 Bench, First Deadlift Back, and Conditioning

4/14/2014

Bench Press/Facepulls x 10

305×3

350×3

395×4 – wanted 5 here, next week…

Horizontal Pullups/Tricep Pushdowns

45lbs /Average Band x 5 x 10

Conditioning – otherwise known as energy system development or metabolic conditioning for you fancy folk

Kettlebell Tabata

70lb Kettlebell

Right Arm Swings

Left Arm Swings

Goblet Squats

Right Arm Push Press

Left Arm Push Press

Two Arm Swing – add average band

Two Arm Swing – add average band

Goblet Squat

4/15/2014

Deadlift

This was my first deadlift back from injury, so I just loaded up the bar with light weight and did a few reps.  I’ll gradually add weight over the next five weeks.

Worked up to an easy 315×10

4/10/2014 Injury Update And Training Moving Forward

As some of you may know, I sustained 11 stress fractures in my left tibia in training for the Arnold.  Here’s two things I learned from this experience:

1.  Get smarter with your training – Training with pro level weights week in, week out worked for 25-year-old Jason.  Not so much for 32-year-old Jason.  I need to learn to block my training off better.

2. Don’t ignore pain – It doesn’t just go away.  Trust me, there is a time for popping an Ibuprofen/aspirin cocktail, drinking enough caffeine to kill most mortals, snorting some ammonia, and saying “eff it, let’s go!”.  But, day in and day out in training isn’t appropriate, nor is it safe.

Moving Forward

I’ve had to cut out all load bearing exercise since the Arnold.  This pretty much limited me so seated upper body work and some glute ham raises and band walks.  Here’s how training went this week: