I stopped rollerblading the summer of 2007 because of knee pain. I’ve recently had enough confidence in my knee to muster up the galls to pull on the rollerblades again. My first attempt at hills: I was still afraid. You know what I did? I stood there at the top of that hill. Did I mention this was the same hill I originally fell down? Staring down. Palms sweaty. Heart racing. Scared. And then I heard people coming up behind me. Not wanting to embarrass myself, I slowly began rolling forward down the hill. Not once did I pick up my feet. I could feel my legs shaking…I was not going to risk anything at that point. But you know what? I made it to the bottom of that hill without falling! And you know what I did next? I turned around, went back up the hill, and did it again. And again. And again. I was determined to conquer this fear.

What do you fear?

We all fear something. Spiders. Heights. Embarrassment. Experts generally agree that humans have innate fears, based on basic survival instincts: loud noises, falling, and death (along with the closely related pain and injury). However, behaviorists will argue that fears are learned (Hansell & Damour, 2008). I tend to agree with the later, for there are very different kinds of situations that seem to cause fear, and very different response by different individuals to the same situations. And the truth is, most people fear the same one thing: Failure (Sagar & Stoeber, 2009). At work. At home. With life. One of the first signs of fear is someone making excuses. How many times have you heard, “I know I should workout more/eat better, but…”? That’s fear.

But what is fear? False Evidence Appearing Real. I first heard this many years ago and it immediately made sense. Fears are seldom rational. As with my fear of rollerblading down hills, fears can be shaped from one ‘traumatic’ experience or several aversive exposures. Reasons someone might fear working out? You hurt your knee playing basketball and you don’t want to aggravate the injury. You’ve been overweight your entire life, were always told you couldn’t do this or that because of your weight, and now you are afraid to try (i.e., fear of failure). While it feels real to you, the truth is that you can. Everyone can.

Failure is perceived as threatening, and feared, by individuals who associate it with aversive consequences. If you have ever tried something without success, what are the chances you will be trying it again? Unlikely. Who wants to continue to do something that he/she is not good at? I know I don’t! Fear of failure is the tendency to assess a threat to the likelihood of reaching personally meaningful goals. And aren’t goals the motivation to get out of bed each day?

Therapeutic exposure

Exposure therapies are often used to extinguish fears and phobias. The most widely-used is systematic desensitization, gradually increasing exposure to the feared object or situation while practicing relaxation techniques (Hansell & Damour, 2008). After developing relaxation skills, such as deep breathing and muscular release techniques, a fear hierarchy is used. This fear hierarchy begins with exposure to the least terrifying situation and works up to the most terrifying situation (Hansell & Damour, 2008). So, in my case, I would have started with small hills and gradually worked up to large ones. I didn’t do this!

My exposure was spontaneous and falls more within the realm of a form of exposure therapy known as flooding. In flooding, you are directly exposed to the feared object or situation, without working through a fear hierarchy.

There are many other methods of working through fears: Exposure and response prevention treatment, cognitive therapy, hypnosis, etc. Some methods require the assistance of a mental health professional, however many exposure therapies can be self-administered. Do you have a fear you are ready to be rid of? Not sure where to start? Ask your coach and we’ll make a plan.

Conquering fear

Each time we face our fear, we gain strength, courage, and confidence in the doing. ~ unknown

I hate to admit it, but I am still mildly afraid of rollerblading down hills. However, my fear and anxiety are far less intense. It helps to know that I’ve successfully made it to the bottom on more than one occasion. Now I just pause at the top and this decreases my speed to a more comfortable pace. I’m all set. And with time, exposure, and the confidence I gain with each success, I know that I will eventually roll right into those hills.

The truth is, I wasn’t afraid of the hill until I lost control. Fear most often begins with a perceived, or an actual, loss of control. When it comes to your health and fitness, where have you lost control? Is it your weekend eating habits? Maybe it’s with your inability to juggle all life’s responsibilities and still find time to get your workouts in each week? Let us help you regain control. Working with an Underground coach can be scary. You are putting all your trust in your trainer to do what’s right for you. You will be doing things you never thought possible, building confidence, and conquering fears.

I’ll conclude with this real-world, Underground example: Box Jumps. It’s common to fear our beloved box jumps. Was that ever you? I probably see one person a month conquer that fear. We begin with a shirt box…and in a few weeks he/she is jumping onto even higher boxes (i.e., systematic desensitization). “How does THAT make you feel?” I ask. The responses: “Great,” “fantastic,” “I feel strong”…oh, the power of conquering fear!

~ Coach Becca

References

Hansell, J., & Damour, L. (2008). Abnormal Psychology. Hoboken: John Wiley & Sons.

Sagar, S., & Stoeber, J. (2009). Perfectionism, Fear of Failure, and Affective Responses to Success and Failure: The Central Role of Fear of Experiencing Shame and Embarrassment. Journal of Sport & Exercise Psychology, 31(5), 602-627.

Many people are now going to the Internet first: Google and other search engines, WebMd, Wikipedia, etc. Can you trust the answers? Take for example Wikipedia…this is a free encyclopedia that anyone can edit…no expertise or qualifications needed. Do you really want to trust that information?

Sometimes the text on a page, or the well-meaning advice you received from a coworker, just won’t cut it.  And when this advice fails, more consumers are seeking guidance from experts who can answer their questions, provide personalized feedback, and offer individualized advice. But who is qualified to provide these answers? The most credible sources are registered dietitians.

Buyer beware…do your homework

One of the most accessible locations claiming to offer such services is fitness centers. However, you must do your homework before signing up. Just as I have warned you about personal trainers, not all nutrition specialists are created equal. Some local fitness centers allow trainers to call themselves ‘Certified Nutritionists,’ well aware of how deceptive that is.

Unfortunately, the definition and meaning of the term ‘nutritionist’ may vary greatly from one facility to another. This makes it difficult and confusing for you, the consumer. In many states, anyone can call themselves a nutritionist, even without a college degree or any formal training in the science of nutrition. Although some states regulate the title of ‘nutritionist,’ other similar sounding titles, such as ‘nutrition consultant’ can still be freely used with no defined meaning. However, this is not always the case. In fact, using the title ‘certified nutritionist,’ as some do, actually disregards Wisconsin legislation (s. 448.76) which states:

A person who is not a certified dietitian may not designate himself or herself as a dietitian, claim to provide dietetic services or use any title or initials that represent or may tend to represent the person as certified or licensed as a dietitian or as certified or licensed in a nutrition-related field.[Emphasis Added]

Clarifying the background and credentials of the person you meet with is important because nutrition is a complex science that requires years of training and continuing education. Receiving incorrect information from an untrained or poorly-trained individual could result in worsening your health. Here’s a breakdown of the credentials:

Registered Dietitian (R.D.). The R.D. credential is granted by the ADA and ensures that this individual has graduated with at least a bachelor of science degree in nutrition or dietetics from an accredited program, finished a 900-hour supervised internship that includes clinical experience, passed a national board examination, and completes at least 75 hours of continuing education every five years. R.D.s have more formal training in nutrition science than any other health professional.

Licensed Dietitian/Nutritionist (L.D. or sometimes L.D./N.). 30 states currently require nutrition practitioners to apply to the state to become licensed as a dietitian or nutritionist (similar to physicians, nurses, physical therapists, etc.). State licensing ensures that an individual has met educational and training requirements. In addition, states can penalize individuals who operate unsafely or unethically, including revoking their license to practice.

Bottomline recommendations

Seek out a R.D. or L.D. if you have any medical conditions, including type 2 diabetes, high-blood pressure, high cholesterol, polycystic ovary syndrome, food allergies, or digestive problems. Check with your insurance company to see if they will cover your visit or reimburse your out-of-pocket expense. And if you are generally healthy (no medical conditions), consider taking a group nutrition class taught by a R.D.

If you’re meeting with anyone other than a R.D. or L.D./N. expect to receive only general nutrition education and advice. Fitness professionals have basic nutrition training, but not enough to provide individualized nutrition assessments or counseling. They can, however, provide basic but important nutrition information, which may include explaining the basic food groups, teaching you how to read food labels, or answering general nutrition questions.

So, be careful who you take advice from. Each body is different. We know this. And just as each person should look for customized workouts, each person should seek out the diet and nutrition specific to their body type and lifestyle. Unlike the nutrition plans offered through local fitness centers and independent personal trainers, the nutrition plans provided through Underground Functional Fitness are monitored by nationally recognized R.D.s. Each plan is customized to your body type and goals, making it the best fit for you. We are the difference!

References

American Dietetic Association: http://www.eatright.org/.

Wisconsin Administrative Code, Retrieved from: http://nxt.legis.state.wi.us/nxt/gateway.dll?f=templates&fn=default.htm&d=stats&jd=448.76.

Let’s think about why people join gyms in the first place. Because every physician, health educator, journalist, health insurer, and medical institution, as well as the American Medical Association, the American Heart Association, and the American Cancer Society, are all advising their readers, patients, and clients that regular exercise is vital to a healthy, successful life. Because gossip magazines exploit celebrity weight loss or gain, report celebrity successes and failures with fad diets and workouts, etc. Further, look at any issue of any major women’s magazine and you will find numerous articles with advice for attaining health and happiness through a balanced diet and regular exercise.

Every major media outlet has a health journalist part of who reports on new research and highlights the benefits of regular exercise. But who is reaping the benefits of those unused gym memberships?

A nation gets fatter

The newest national obesity report, F as in Fat: How Obesity Threatens America’s Future 2010, indicates that in 2009, just 10 states and D.C. had obesity rates below 25 percent, compared with 19 states in 2008. In 2008, only four states (Alabama, Mississippi, Tennessee, and West Virginia) had obesity rates over 30%. That number doubled in 2009 to eight states, adding Louisiana, Oklahoma, Kentucky, and Arkansas to that list.

As a nation we’ve actively recognized the threat of obesity for decades. Yet obesity rates continue to increase year after year. According to the F as in Fat report, adult obesity rates increased in 28 states in the past year.  15 of those states increased for the second and eleven states for the third year in a row. To counteract the now obvious obesity threat, government programs, initiatives, and policies have exploded on both state and federal levels, especially in the past two years.

Initiatives like Let’s Move and President Obama’s Task Force on Childhood Obesity have earned a great deal of publicity in recent months. Does history escape us? Haven’t we been trying government initiatives for years? For example, what happened with the U.S. Department of Health and Human Services (HHS) Healthy People 2000 and Healthy People 2010? Lofty goals were set and not met.

Launched in January 2000, Healthy People 2010 set a national goal to reduce adult obesity rates to 15% in every state by the year 2010. Not one state met this goal. In fact, most states now report higher rates than they did in 2000 and 30 states are more than 10% away from meeting that goal! Colorado had the lowest rate and was closest to meeting the goal with an obesity rate of 19.1%. Do you know what HHS’s reaction to missing the goal was? They revised the national physical activity and fitness objectives, for a third time, for Healthy People 2020.

Why all the health clubs?

Despite the flood of initiatives, only two states, Arizona and Louisiana, and D.C. saw an increase in reported adult physical activity levels. So then why is it every time you turn around a new health club has opened its doors? It’s not because of the increase in demand and usage of these facilities. Let’s do the math. There are currently 29,750 health clubs (including YMCAs and community centers) in the United States, compared to 16,883 in 2001 (IHRSA, 2010). But the F as in Fat report indicates that the number of adults participating in no physical activity at all rose in 12 states from 2008 to 2009. Maybe I’m not smart enough to figure it out, but it just doesn’t add up!

According to the International Health, Racquet & Sportsman Association (IHRSA), 45.3 million U.S. residents currently have a gym membership (up from 33.8 million in 2002). However of that 45.3 million, only 36.8% attend their health club 100 or more days of the year. These gyms continue to recruit new members, knowing that few will make use of the membership. They want your money, and don’t care if you use the gym. In fact, I’m sure they are happy when you don’t use the gym because they have an increase in revenue without an increase in equipment maintenance spending.

Pay for results

The layman’s definition of insanity is doing the same thing over and over and expecting a different result.  Are you ready to see the results you’ve been working for? As the general population continues to get fatter, it’s time for something different.

At Underground Functional Fitness, we offer you something different. There are no monthly memberships or initiation fees. We have programs to match every need and budget: one-on-one, small group, and large group, bootcamp-style training. Every client at UFF works out under the direction of a coach, who ensures a safe, effective, and efficient workout.

Sick of the same old routine? UFF workouts are fun and new–you never know what you are going to get!

References

IHRSA Statistics retrieved from: http://live.ihrsa.org/index.cfm?fuseaction=Page.viewPage&pageId=18735&parentID=18745&grandparentID=18275&nodeID=15.

Trust for America’s Health (June 2010), F as in Fat: How Obesity Threatens America’s Future 2010.

Think about the people you hire to perform services-physicians, real-estate agents, childcare workers, hair stylists. They all have one thing in common: They are required to obtain state licensure. With the exception of fitness professionals, all other health-care professionals such as physicians, physical therapist, athletic trainers, or registered dietitians are required by state laws to receive either licensure or state certification to practice in their respective fields of expertise. A fitness professional observes as you push your cardiovascular, muscular, and nervous systems; drive your heart rate and blood pressure; and strain your joints and ligaments…but there’s less oversight for these individuals than for the woman who waxes your unibrow.

Who can be a personal trainer?

Because of the unregulated fitness industry and the high demand for trainers, fitness facilities typically hire low-cost, and often unqualified, fitness professionals. In fact, the fitness industry is so loosely self-regulated that it has spawned several hundred certifications that just about anyone off the street could earn.  Consider the following examples.

The American Fitness Professionals and Associates (AFPA) is one of several online personal training certifications. The AFPA is located at a P.O. Box in New Jersey. The cost for the AFPA personal training certification is $315. According to the online certification process, the AFPA claims to have produced over 57,000 certified personal trainers and fitness professionals worldwide. The AFPA requirements are that you must be at least 18 years of age, have a high school diploma or GED, and have basic familiarity with anatomy and resistance training. There is not even a requirement for CPR certification! Prospects must pass the test with a minimum score of 90%. But if a prospect fails, the AFPA will mail the tester the incorrect questions and give the tester two weeks to make corrections.

The National Exercise Trainers Association (NETA) offers a Certified Personal Trainer Certification and gives you two options for becoming certified. First option, you can attend a 2-day workshop/lecture that commences with an exam for $399. Second option, you can choose to ‘Test Only’ for $249. NETA does not require candidates to attend their workshops or even purchase their study materials as a prerequisite to the exam!

Similarly, a recent job posting for a local franchise gym lists only the following requirements:

• Motivated, self-starters who want to help people achieve their personal best
• Career minded individuals that want to grow with a great company
• Team players with a desire to be part of the best
• Individuals who are passionate about fitness

There are no education or certification requirements. Are candidates meeting these meager requirements qualified? You can’t deny the facts and research supports that they are not qualified.

Trainer qualifications

What makes one personal trainer more qualified than another? Malek and colleagues (2002) developed and used the fitness instructors knowledge assessment (FIKA) exam to measure a fitness professional’s knowledge in the areas of nutrition, health screening, testing protocols, exercise prescription, and special populations (e.g., individuals with diabetes or hypertension). Their key findings include:

• Fitness professionals with 5-18 years of experience had no more knowledge than those with less experience, with overall scores of 44% and 42%–equivalent to an ‘F’ on any grading scale.
• Those with at least a bachelor’s degree in exercise science scored higher in ALL areas than those without a degree did, with overall scores of 68% versus 37%.
• Fitness professionals with ACSM or NSCA certifications scored higher than those without one of these certifications, with overall scores of 83% versus 38%.
• Those holding both a bachelor’s degree and either ACSM or NSCA certifications scored 85%, the highest scorers, while those with neither scored only 36%. The average score was 55% for those who held either a bachelor’s degree OR a certification.

This and other research supports the proposal that a qualified personal trainer must, at a minimum, hold a bachelor’s degree in exercise science-related field and a certification from a nationally recognized organization, such as ASCM or NSCA. 

According to Melton and colleagues (2008), other characteristics of a qualified trainer include:

• Knowledge in basic sciences and nutrition
• Able to work with a diverse group of clientele
• Uses behavioral strategies
• Positive/supportive leadership style
• Strong communication skills

As the fitness industry continues to grow at astronomical rates, Malek (2002) and Melton (2008) and colleagues also recommend that state licensure be required for fitness professionals. While several states have proposed such legislation (e.g., New Jersey, California), Louisiana is currently the only state to pass licensure legislation for clinical exercise physiologists.

Further, beginning in July 2011, ACSM will require candidates who want to become a Certified Health Fitness Specialist to have a Bachelor’s degree in kinesiology, exercise science, or other exercise-based degree. And in recognition of the abundance of inadequate trainers for people to choose from, ASCM published guidelines to help people find a qualified trainer: Selecting and Effectively Using A Personal Trainer.

Why choose UFF?

As mentioned, there are more personal trainers now than ever, making it difficult to discern the good from the bad. Don’t fall victim to the poorly regulated fitness industry. Be certain that the trainer you entrust will help you achieve your goals in a safe and effective manner.

Underground Functional Fitness operates under the standards of the National Strength and Conditioning Association (NSCA) and all of our fitness coaches must have a degree in a health-related field and be certified by one of the top three nationally recognized organizations.  Our commitment is to use evidence-based practices to train, educate, and motivate individuals to reach their optimal fitness potential and inspire them to continue reaching on their own. Your UFF coach will empower you with knowledge and inspire you with results.

But you don’t need to take our word for it. View our Results  and Case Studies pages for inspiring UFF client testimonials.

References

ACSM (2005). Selecting and effectively using a personal trainer. Retrieved from http://www.acsm.org/AM/Template.cfm?Section=Brochures2&Template=/CM/ContentDisplay.cfm&ContentID=8103.

Malek M. H., Nalbone, D. P., Berger, D. E., and Coburn, J. W. (2002). Importance of Health Science Education for Personal Fitness Trainers. Journal of Strength and Conditioning Research, 16(1), 19-24.

Melton, D.I., Katula, J.A., Mustian, K.M. (2008). The current state of personal training: an industry perspective of personal trainers in a small southeast community. Journal of Strength and Conditioning Research, 22(3), 883-889.

Wilson and Brookfield (2009) researched the use of goal setting as a means to increase intrinsic motivation and adherence in a six-week exercise program. Study participants were randomly assigned to one of three groups: process goal, outcome goal, or control (no goal).

Note: Think of process goals as short-term goals and outcome goals as long-term goals.

All participants met with an exercise leader at the beginning of the program and process and outcome goal group participants developed goals at that time. Participants in the process goal group also met with an exercise leader every week to discuss and change goals.

After six weeks, participants in the process goal group reported higher interest/enjoyment and willingness to participate than did participants in the other groups. The process goal group also reported less pressure and tension. Further, at three- and six-month post-intervention checks, participants from the process goal group demonstrated more adherence to their exercise programs than participants in the other groups did.

What are your goals?

This and other research supports what we really already know: You need to set goals. More specifically, you need to set short-term, realistic goals. What are your goals and what are you doing to reach them?

We are more motivated to do things that we enjoy. I think that very few people enjoy getting on the elliptical for an hour a pop, 3+ times a week. Participants who met with the exercise leader enjoyed workouts more and wanted to participate. At Underground, you meet with your coach at least twice a week and we track your progress towards your goals. For example, marking weight increases (the dumbbells and plates kind of weight!) and taking body composition measurements. As you reach goals, you set new ones, and before you know it your workout has become a part of your life that you couldn’t live without! (Don’t hesitate to agree here!!)

Is your long-term goal to fit into your high school pant size? Setting some milestone, short-term goals will get you there: I will do 10 full pushups by July 1. I will jog 20 minutes without walking. If you aren’t sure what will get you to your goal. ASK! Your success is our success. The Underground coaches are here to help.

Not sure what your goals are or what’s realistic? Work with your coach to develop and track your goals. And together, we will reach them.

Don’t forget to celebrate

We sometimes get so caught up in that big goal that we forget to stop and celebrate the milestones we reach along the way. And we too often downplay our achievements as subpar or common. Want to reward yourself for all your hard work? Do it! Just remember not to sabotage yourself. Skip the ice cream treat and go for a flavored coffee. Or, better yet, buy a new pair of shoes!

Coach Becca

References

Wilson, K., & Brookfield, D. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal of Sport and Exercise Psychology, 7, 89-100.

Now ask yourself, do you consider her healthy?

I’ve got news for you: Simply being thin is not akin to being healthy. There is such a thing as being skinny-fat. Being skinny-fat is about much more than physical appearance. In fact, your dress size has absolutely nothing on the much bigger issue - YOUR HEALTH. In many cases, the skinnier you get, the more you’re actually at risk for health problems! Low body weight could mean someone has low lean muscle mass. And low muscle mass and high body fat percentage has been linked to an increased risk of heart disease and stroke, diabetes, osteoporosis, high blood pressure, metabolic syndrome, and even cancer.

We live in a culture obsessed with weight, but there is a difference between being thin and being healthy. That difference lies in body composition.

What is body composition?

Body composition is a measure of lean and fatty tissues. A healthy body composition is determined by the percentage of body fat versus lean muscle mass. Ideally, you want your body fat percentage low and lean muscle mass percentage high. An altered body composition arises when the percentage of body fat is too high. The ACSM recommends adult men to have between 10-22% body fat, while women should have between 20-32% body fat.

Being overweight is often used synonymously with an altered body composition; however, excess body weight is not a definitive assessment for altered body composition. Just as thin is not synonymous with fit and healthy. Extreme athletes or weight lifters can have a body weight that is considered outside of a healthy reference range, but their body compositions may be optimal due to the high amount of lean muscle. Muscle actually weighs more than fat. That’s easy to forget sometimes! This is one reason stepping on the scale can be so frustrating and why Underground clients get measurements taken every four weeks.

The best advice I can give you here: Judge your progress by how your clothes fit and feel, not by the number on the scale.

How can you improve your body composition?

Certain weight loss programs can actually be harmful and counterproductive to improving body composition. In some cases, weight loss programs result in excessive loss of muscle along with fat. Why? Because our energy reserves are in our muscles.

When we deprive our bodies of energy (e.g., restrictive dieting), we force our bodies to dive into those energy reserves. It’s far more important to focus on FAT LOSS. Studies have found that the most successful way to slow the aging process is to maintain a healthy muscle mass along with eating a balanced, low-calorie diet. And unfortunately, maintaining muscle mass as we age is difficult because we naturally lose muscle-unless we work to keep it.

Losing weight does not mean you have a healthy heart. On the other hand, getting fit and eating a healthy diet can dramatically improve heart health.

Losing weight alone does not lower your cholesterol, but regular exercise and healthy eating will.

Simply losing weight is not going to lower your risk of contracting certain types of cancers, but regular exercise and mindful eating can.

Losing weight cannot prevent osteoporosis, boost your immune system, lead to healthier pregnancies and childbirth, improve your physical performance, or prevent the loss of muscle. However, by adopting a regular exercise routine and a healthy eating plan, you can!

So what does this mean? Losing weight is not the important part of getting healthy. The important things to consider are healthy eating, regular exercise, and generally taking care of yourself! Skinny-fat or fat-fat your #1 priority should be to adopt a healthy lifestyle and get fit for life!

• Increased muscular strength and local muscular endurance
• Improved sports performance
• Prevention of sports injuries
• Development of lifelong exercise habits

They explain that, in the past 10 years, scientific evidence has shifted and supports that the benefits of adolescent resistance training outweigh the risks.

In their position statement on youth weightlifting the organization USA Weightlifting (USAW), the national governing body for the sport of weightlifting in the United States, summed up the myths and anecdotes surrounding resistance training best. The USAW wrote in their position statement, “The lack of data is the issue; the alarmist negative response by well-meaning physicians and scientists has done an immeasurable disservice to the sport of weightlifting. The sport is actually safer than is generally believed, especially if training and competition are appropriate for the age group and properly supervised.” (3)

This statement can also be applied to youth resistance training. The National Strength and Conditioning Association (NSCA) has highlighted six recommendations for youth resistance training. They are:

• A properly designed and supervised resistance training program is safe for children.
• A properly designed and supervised resistance training program can increase the strength of children.
• A properly designed and supervised resistance training program can help to enhance the motor fitness skills and sports performance of children.
• A properly designed and supervised resistance training program can help to prevent injuries in youth sports and recreational activities.
• A properly designed and supervised resistance training program can help to improve the psychosocial well-being of children.
• A properly designed and supervised resistance training program can enhance the overall health of children. (1, 2)

All of the other major organizations have weighed in favor of youth resistance training. The American College of Sports Medicine (ACSM), American Academy of Pediatrics (AAP), and the American Orthopedic Society for Sports Medicine (AOSSM) along with the NSCA have all provided approval for youth resistance training, providing that there is adult supervision and that programs are designed by trained personnel specifically for young athletes.

Unfortunately, today’s youth are not getting the physical education at school and our society is leading a more sedentary lifestyle than ever before. With children participating in high level competitive sports at earlier ages and sports-related injuries increasing, it is vital that children participate in some type of resistance training to decrease incidence of injury and allow them to meet the demands of their sport.

References

1. Kraemer, William J. and Zatsiorky, Vladimir M. Science and Practice of Strength Training: Second Edition. Champaign, IL: Human Kinetics, 1995.
2. Faigenbaum, A., Kraemer, W., Cahill, B., Chandler, J., Dziados, J., Elfrink, L., Forman, E., Gaudiose, M., Micheli, L., Nitka, M., and Robers, S. (1996). Youth Resistance Training: Position Statement Paper and Literature Review. Strength and Conditioning, 18(6), 62-75.
3. Pierce, Kyle C., Byrd, Ronald J., and Stone, Michael H. Position Statement Paper and Literature Review. USA Weightlifting.
]]> http://www.undergroundfunctionalfitness.com/blog/?feed=rss2&p=96 http://www.undergroundfunctionalfitness.com/blog/?p=92 http://www.undergroundfunctionalfitness.com/blog/?p=92#comments Tue, 06 Apr 2010 17:24:24 +0000 david http://www.undergroundfunctionalfitness.com/blog/?p=92  

While many of us immediately think about the physical and mental health implications of being overweight or obese, I’m sure most of you have never thought about what this might mean for our nation’s security. You might even ask why anyone would. Let me explain…

 

Protecting and serving our nation—whether as a member of the military, law enforcement, or other civil service—is a physical job. You never know when you’ll need to run, crawl, duck, or jump, just to survive or save the lives of others. And these physical reactions must be quick. When is the last time you saw an obese man or woman move quickly?

 

Reports show that 1 in 3 Americans is obese. Applying logic, we can estimate that 1 in 3 Americans is ineligible for military service because of his/her weight. A problem?

 

Yes, a problem.

 

According to a report published by Mission: Readiness, 27 percent of young Americans are too overweight to join the military. Roughly 15,000 of young potential recruits fail their entrance physicals every year because they are too heavy; thousands of others simply never even try to enter because of their weight.

 

The percentage of Americans who are overweight or obese is rising rapidly, more than doubling over the past four decades. Likewise, the number of enlistment-age adults who cannot join the military because of weight problems continues to rise. If we continue at this rapid rate, who will be left to serve and protect our country?  Obesity may not be an immediate threat to national security. However, it sure could be by 2030 if we don’t take courageous steps to prevent obesity.

 

Further, if you combine weight problems with other health problems, over half of young Americans are unable join the military. 32 percent of all young people have non-weight-related health problems that keep them from serving in the military. Add to that those who are ineligible due to lack of high school diploma or having a criminal record, and approximately 75 percent of young Americans are unable to join the military. That leaves only 25 percent of young Americans eligible for military service. Of those, how many are willing to serve?

 

Our nation needs a health revolution and it can start with you and me. Let’s lead by example and commit to being fit and healthy role models for our children and grandchildren, friends and neighbors.

 

Reference:

Christeson, W., Taggart, A. D., &Messner-Zidell, S. (2009). Ready, willing, and unable to serve. Washington D.C., Mission: Readiness.

]]> http://www.undergroundfunctionalfitness.com/blog/?feed=rss2&p=92 http://www.undergroundfunctionalfitness.com/blog/?p=90 http://www.undergroundfunctionalfitness.com/blog/?p=90#comments Thu, 25 Mar 2010 12:44:12 +0000 david http://www.undergroundfunctionalfitness.com/blog/?p=90 10. They make you try out – Just having a credit card and pulse does not get you a membership.  You have to demonstrate your willingness to train intensely enough and follow nutrition counseling to get results. Who wants to have to meet objective standards of performance?

9. They train too hard – You sweat in every workout. We believe sweat is sexy, and we only make sexy people. You train outside your comfort zone which makes it too hard to read a magazine while “working out.” They won’t let you be a part of the program if you just want to go through the motions.

8. They coach you – You can’t just sit and peddle on the bike, they make you learn and develop skills. You have to learn how to move better, so you can lift more weight faster – which means you get leaner, stronger, faster and learn to lift properly. Who wants to be coached to be stronger, faster, healthier, or leaner?

7. They don’t like whining or excuses – Complainers and criers are shunned, ridiculed, run off and are generally treated like lepers.  They don’t consider the woe is me attitude to be a good thing or a badge of courage. It is the right of every human to paint himself or herself as a victim in everything so they can increase their popularity with their everything-is–wrong peer group.   Who wants to go to a place where you can’t complain about everything under the sun?

6. They teach you new things – They make people learn new lifts, workouts and training methods – And expect you to master them.  They teach and re-teach the fundamentals so you are good at them.  Who wants to learn and perfect movements in constantly changing workouts?

5. They don’t have mirrors, seated weight machines, TV’s Etc. – They don’t have a place to adjust your make up or to flex while you stand around figuring out your next bicep exercise. You can’t check how your new outfit looks when you work out. There is no TV with Jerry or Montel or any other car crash program to distract you from your workout. They actually make you come train and leave. Who really wants to actually focus on training enough to save time for family, friends, and/or work?

4. They tell you the truth – They tell you when you are not moving right, or babying yourself or going through the motions. They are do not praise you when you look like a space monkey having a seizure.  If you do something stupid in a workout they will have probably videoed it and put it on YouTube.  Who wants to be held accountable to actually do things right?

3. They expect you to get better and actually expect you to train – They expect you to add weight, go faster and maintain excellent form as a regular part of the training. They expect you to try harder to overcome the weakest links in your performance. They expect everyone who has a membership to actually come to the facility to reach their goals. Who wants that kind of stress to constantly improve or show up?

2. They measure performance – They initially assess and track your results. They won’t let you just go through the motions – They keep score on the results of your training. If your measurements, body fat percentage, weight or times are not improving, they want to know why. Who wants their performance to improve all the time?

1. They charge too much – They charge enough where you may actually feel compelled to show up and train. They think that if they provide a top level, fully equipped training space and expert coaches to teach you, it is of value to their clients/athletes.  Who wants to pay for a fully equipped and professionally run training center that expects people to train and requires people to get results?

]]> http://www.undergroundfunctionalfitness.com/blog/?feed=rss2&p=90 http://www.undergroundfunctionalfitness.com/blog/?p=88 http://www.undergroundfunctionalfitness.com/blog/?p=88#comments Mon, 15 Mar 2010 23:59:38 +0000 david http://www.undergroundfunctionalfitness.com/blog/?p=88 This article is going to blow your mind. Seriously.

Jayson Hunter, my biz partner over at Prograde Nutrition, just wrote about the connection between your energy levels and belly flab.

Needless to say, this is MUST READ stuff. Well, if you’re looking to get rid of those stubborn pounds once and for all it is.

Check it out here==> http://undergroundfunctionalfitness.getprograde.com/optimizing-mitochondria-for-healthy-weight-loss.html

Yours in health,

Coach Brown

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