NEWSLETTER ARCHIVES

Underground Functional Fitness

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Greetings!

Welcome to the Underground Functional Fitness Newsletter

Training and ‘working out’ are not the same

Athletes and people that are committed train. As a result, they get stronger, faster, jump higher, and their bodies get bigger or leaner. Their coach gives them a plan that includes only one or two goals so the objective is clear. The person training values their training so much that they complete every session as requested (barring injuries or minor adjustments). Training time is considered a job, so they show up like most people do with their 9 to 5’s. They have to do it.

Then you have your gym rats. Most of them “work out”. They have no idea what they are doing; however they blindly amble through an hour or so at a time in the gym with the misguided belief they are doing themselves some good. They don’t really know what they want or how to get there; they are just ‘working out’ (even that is often questionable).

A typical “workout” looks something like this:

•    5-minute warm-up on the treadmill.

This does not warm up all the muscles in the body and the gym rat gives no consideration to the following:

➢    Mobility issues - which nearly all of us have

➢    Flexibility issues - which make certain exercises not only ineffective but dangerous

• 5 minutes thinking about what they would like to do, not what they need to.

• 1 minute deciding they don’t want to do leg training because the last time they did it (4 weeks ago) it hurt a bit and it didn’t attract enough attention.

• Several minutes checking which TV has the best program on.

• Then 15-20 bicep curls

➢ They think this will give them nice toned arms but it won’t because they have no idea how to get rid of the body fat covering their muscles.

➢ Also, such high reps are a waste of time unless you are entering a bicep curling competition – they won’t build the muscle to give it the shape you desire.

• Now on to some of those tricep thingies to get rid of the bingo wings. No it won’t - see above.

• The guys meanwhile have gone straight for the bench press.

➢ Look around your gym…there are probably more benches than anything else. This makes no sense because our bodies are designed to stand and move! Our muscles demand high-energy movement!

• So they’ve now done lots of “work” on the mirror muscles and are feeling the pump. “The pump” alone won’t make your body any bigger, leaner, or stronger. It is just an increase of blood flow to the muscles. Gym rats disregard this because the magazines say “get the pump on so do some work on the machines…”

We hate gym machines. They are just toys for lazy people and bodybuilders who have no regard for functional movement but want to isolate individual muscles for maximum growth. While this is a waste of time for those looking to roast body fat, at least these bodybuilders generally are training for a specific purpose and not just “working out”.

These workouts will continue in such fashion, barely challenging the gym rat and certainly not doing anything for fat loss. They aren’t achieving anything except giving minimal stimulation to small muscle groups and/or only those they like to exercise while watching the TV in the corner. Why not just stand in your kitchen and do some cleaning while watching the TV? Since cost is so important to some people, it can be just as effective and a lot cheaper!

• Once this pathetic excuse for a weights session is finished, it’s on to the treadmill or elliptical to hit that “fat burning zone”. This is one of the worst myths ever created in the fitness world. It has led to, or maybe originated from, the desire to complete endless hours of “cardio” and aerobics.

We’ve all seen Charlie Four-chins plodding along everyday on the treadmill or elliptical for a month until he gets frustrated that he’s not losing weight or his knees start hurting because his joints can’t sustain the weight of his belly. As an Underground Functional Fitness member, you get a whole section on why low-intensity cardio is a waste of time for fat loss so we won’t get worked up about it just yet!

• After 30 minutes with a bit of a sweat on, it’s on to do 397 crunches to beat last weeks 396. (This is what the government told me to do, which is why most military policemen are stressed and overweight). Again, it’s all a waste of time. High reps don’t build muscles that give you 6-packs. Plus, layers of fat will always cover up any hint of a mid-section below anyway.

Take power lifters for example. They train to get strong and powerful. Due to their breathing techniques, most of them have rock-solid abdominal muscles but no one can see them because of the layers of fat. Power lifters aren’t interested in their body fat because such training would detract from the training time necessary to achieve their goals of lifting a particular massive weight. This is not something I necessarily agree with from a general health point of view but at least they are training and not working out.

In summary, our gym rats have ramped up their metabolism, they haven’t increased their EPOC levels, (as a member you will learn about this most critical element of fat loss) and they haven’t broken down muscle fibers to give them visible “big guns” or a nice curvy figure. They also showed no regard for a balanced program that works all muscles equally.

Most importantly, they haven’t trained. They didn’t set a goal or worked out what they need to do over a matter of weeks and months to achieve it. They’ve had a workout and a poor one at that.

You must learn to have specific goals in mind and know the behaviors required both in and out of the gym if you want to see your goals become a reality. The people who train rather than work out know exactly what they are doing. They understand the progression from one workout to the next and how this will help them achieve their goals. They note everything they do so they can track their progress. This applies to fat loss, bodybuilding, power lifting, running a marathon, increasing sprint speed for sport, sport preparation, or any other fitness goal.

So get your pen out and start planning! Apply or try out to be a member of Underground Functional Fitness. Now!

- Coach Brown

Member of the Month

Angel Johnson

Training the "Whole Person" with Proven Results

I knew I had hit rock bottom the day I could no longer squeeze into a size 22 skirt. I’d spent the past decade feeling ashamed and hopeless about my continual battle with obesity. Anyone in my position knows the low self-esteem and depression it brings… I felt guilty for breathing the air everyone else breathed. I didn’t believe in myself, in my abilities, in my future – I hated who I was and assumed everyone else must hate me also.

I came to Dave at my highest weight and my lowest point. I didn’t expect much. I had just joined the gym where he trained and thought he might be able to show me how to work a few machines. Truly, what I expected was to start a program and to not succeed in it.

Dave began working with my whole person and, to my surprise, he recognized what I didn’t – that there were walls that needed to be broken through first and that weight loss and toning was only our secondary goal. I can remember more than one 5 a.m. training session that left me exhausted physically, thinking this guy was crazy if he really believed I could do what he was asking, because I certainly didn’t believe it. Dave refused to let me give up – he believed beyond what I could see and, after borrowing his belief in me for some time, I started believing in myself… I started respecting myself… I was gaining confidence, accomplishing goals and losing weight in the process. He never once treated me like a fat person and taught me that I was just as deserving, capable and beautiful as all of the people in that gym that I was once intimidated by.

Overall, Dave completely reprogrammed my way of thinking and refused to give control to my negative thoughts.
Dave went above and beyond the requirements his employer had set for him as a trainer. It was evident that he had personally invested in my success and was going to do whatever it took to help me find who I was supposed to be. His commitment to me was unparalleled and, by his example and through his training, I have learned to finish what I start, to step out of my comfort zone and reach for what I want, and to believe I’m capable of success.

After working with Dave, I’m excited to say I lost 75 lbs. of body fat, but even more rewarding than the weight loss is watching his training spill into other areas of my life, as I accomplish more in my personal and work relationships and situations than I’d ever thought possible.

Working with Dave was nothing less than a life changing experience. My journey continues even today, as every decision presents an opportunity to either fall back into the person I was or to embrace the person Dave has helped me to become.

I’ve recommended Dave’s training to several friends, and those who are training with him now have never felt better… those who hired another trainer to save money eventually became frustrated and quit. You can pour money and time into a big box gym where people come and go daily, never changing, never growing, or you can invest in Dave’s proven methods and get results. Dave Brown works with the whole person. Who do you want to be?

Head to our website to see more testimonials:

www.undergroundfunctionalfitness.com

Underground Functional Fitness's
Sports Performance Program Brings You

SPEED & ENDURANCE CAMPS!

CAMP 1
June 27th-June 28th
9am-12pm

CAMP 2
July 11th-July 12th
9am-12pm

CAMP 3
July 25th-July 26th
9am-12pm

Underground Functional Fitness’s Sports Performance program has revolutionized the making of our future athletes. The purpose of these camps is to learn the fundamental skills and advanced techniques of how to become a better overall athlete. Each athlete will learn to improve his or her speed, agility, and quickness. They will learn how to accelerate, decelerate, and change direction quickly. These three components will better prepare the athlete for their upcoming sport(s). Each athlete that attends camp will leave with increased self-confidence and improvements in overall performance level.

EACH ATHLETE WILL LEARN:

Power-Plyometrics (Jump Training)
Speed Development & Technique
Acceleration (0-60 Speed)
Deceleration (Braking)
Multi-Directional (Change of Direction)
Flexibility
Mental Toughness
Improved Reactive Response Time

COST

Each Camp $225 W/FREE T-SHIRT!

Attend 2 Camps $350 W/FREE T-SHIRT AND WATER BOTTLE!

Sign Up Now!
Call (920) 729-8211

All camps are being held at Players Choice of the Fox Cities
www.pcappleton.com

Inspiration from a Client

"Molding & Shaping"

We were getting to the end of another grueling work out, or I should say, I was. Dave was looking as calm and strong as ever. I was looking wet and weary, much like an old towel that was rung out through the cylinders of an old wash basin.

“Are we done yet?” I said and looked eagerly at Dave. Wrong question.

Rule # 1: Never ask, “Are we done yet?”

We were heading towards the cardio machines. “You still have your cardio to do!” Dave smiled.

“Great. Could I please not do the rowing machine? I hate that thing. I’d rather run on the tread mill.”

Rule #2: Never try and tell Dave what you think you should do next in your work out.

“Are you going to let me train you or not?” Dave challenged me. I backed off.

OK. Point taken. He did have more experience. He was educated as a trainer. And, I had seen the results of all of his expertise and knowledge come together to make me stronger and more in shape that I could have imagined possible.

As I labored through the cardio part of the workout, I began to think how much I challenge God in the same way.

In Isaiah 64:8 it says, “We are the clay, you are the potter; we are all the work of your hand.” God is the Potter, and we are the clay. As the clay, I can be stubborn. I want the work to done quickly in my life and want to be complete, not a work in progress. And when there is more to be done, I like to try and take things in to my own hands and try to advise God on what I think is best for me

But God is the perfect Potter, and He knows what is best. He takes us in His hands and firmly, but gently molds us to be the vessel that He desires us to be. He stretches us in the right spots and holds us tenderly while He shapes and forms us. A little pressure here, a little pressure there, He designs and decorates. The Potter relates to the clay, watching it as it forms, picturing and planning what it will become, knowing the purpose He has for it; and how He will use it; how He will use us for His glory and the benefit of others.

The thing with working out is that it hurts. I don’t always like it. OK, I rarely like it. I like the people that I am with, and I like the results, but I hate the pain. So, it is when I know God is molding me to be of great use to Him; I hate the pain, but I am thankful to Him for the results.

Trust yourself to the hands of God today. Respond to His embrace and allow Him to make you in to the beautiful vessel He desires for you to be.

PS By the way, Rule #3: Never say, “I can’t!” That will buy you 10 or 20 or 50 more repetitions. No fun. I learned that one the hard way.

~ Andrea Vanye

In This Issue

Product of the Month
Recipe of the Month
Member of the Month
Referrals Mean Rewards
Speed and Endurance Camps
Inspiration

Product of the Month
OPTIMIZE YOUR WORKOUTS

There is a great deal of science behind fitness. Prograde Workout is based on that science to deliver you incredible results. Make the most of your efforts by maximizing your pre and post-workout nutrition.
Scientists have proven that rapid muscle recovery can be enhanced by consuming a mixture of carbohydrates and proteins immediately after a workout. Significant glycogen (carbohydrate) storage greatly improves the recovery time from exercise, lean muscle metabolism, and dynamic strength.

If you truly want to look and feel better then you need to be working out hard. And if you’re going to make the time and effort to do that, it make sense to fuel your body with research based nutrition that makes the most of all that hard work.

Prograde is a brand I really believe in. There aren’t many supplement companies you can trust, but Prograde is a company you can put your faith in. I do.

Products available at this link:

www.undergroundfunctionalfitness.getprograde.com

Recipe of the Month

Good nutrition is essential to your well-being. At Underground Functional Fitness, we help our clients lose unwanted fat quickly and permanently without dangerous drugs, fad diets, or ineffective gimmicks. It only takes as little as 3 hours of exercise a week and living a healthy lifestyle. We teach our clients nutrient timing and how to eat the foods they enjoy in moderation. To learn more about our nutrition program, go to:
http://www.undergroundfunctionalfitness.com/html/nutrition.php

This month we are giving you a very simple recipe to help get your day started right.

Eggs Scrambled w/ Broccoli Florets

Number of servings: 4 (72.16 g per serving)

Calories: 90
Calories from fat: 50
Total fat: 6g
Saturated fat: 1.5g
Trans fat: 0g
Cholesterol: 215mg
Sodium: 140mg
Total Carb: 3g
Dietary Fiber: 1g
Sugars: 0g
Protein: 6g

Preparation Time: 5
Cook Time: 5
Pan Size: 8 inch.
Cook Method: Frying

1 tsp        Oil, olive, extra virgin
½ cup    Broccoli, florets, fresh
4 Tbs       Onion, vidalia, fresh, chpd
1/8 tsp     Spice, pepper, black, ground
2 Tbs       Herb, parsley, fresh, chpd

Instructions:

1.    Over medium heat, add oil in non-stick frying pan

2.    Add broccoli florets and onions to pan and cook for about 2 min. When complete, remove vegetables from pan, setting them aside, and wipe pan clean.

3.    Lightly whisk whole eggs with salt and pepper until well blended.

4.    Over low heat, add eggs and previously cooked vegetables to fry pan and stir with rubber spatula.

5.    Cook eggs until desired doneness (145 F) and put them on a serving plate for immediate consumption.

Enjoy!