Just b/c I've been taking time off from my blog doesn't mean I haven't been working out, right!? Kind of, sort of ;)

I took some time off to rest my weary body. After acquiring the nickname "Two-a-day" Felipe for working out twice a day since I started my new job, I started to feel a bit run down. So I took some time off. Instead, I decided to do some kayaking:

Dry so far...

Still dry. Who'd a thunk it!?

So, after taking some well-needed rest, I was back at it today:

2 sets of:
135lb squat (20 reps)
Ring pull ups (15 reps)
One-legged push ups (20 reps)

45lb plate push

2 sets of:
225lb deadlift
Inverted row (20 reps)
Ring push ups (20 reps)

45lb plate push (twice)

Great (read: hellish) workout for getting back into it. Enjoy!

Burgers, hot dogs, steaks...MMMMM!!

So, its FINALLY summer (though it won't seem like it the next few days!). We can fire up the grills, crack open those bottles of Samuel Adams Summer Ale (hmmmmm) and enjoy good friends. However, not everyone can eat burgers, hot dogs and all the other assorted animals. Or, if you do, maybe you want to minimize the intake of meet.

Well, I just found this great article in today's NY Times titled, "101 Simple Salads for the Season". Included are 101 salads and just as many fantabulous dressings.

Now, for most of you that know me, I am NOT a salad person: unless the greens are drenched in bacon bits, croutons and Ranch dressing (which defeats the purpose of having a salad), I refuse to have anything green on my plate. However, if I get enough nerve to try one of these recipes, I'll post my experience. And if you have one of these, definitely let me know how it went.

Happy eating!

Today's workout

Today's workout was relatively easy and fun: 17 mile bike ride for an average of 16mph. I almost got to play ambulence again today but luckily, my rider partner managed to stay upright and I only got to play mechanic :)

Still bombed on the hills and not sure how I'm going to make it for the my race at the end of August (I hope). I guess we have to do that which we hate most...yay hill repeats!!!

Tour de France Edition

No workout for today due to a co-worker calling out and having to take his clients. However, I did get to watch some of the Tour de France today: Stage 16 was a mountain stage, consisting of a 15.5 mile ascent at a 5% grade...ouch!!! However, the descent was way more fun, with the cyclists reaching close to 60mph....WEEEEEEEEEEEEEEEEEEEEEE!!!

As the news swirling around Lance Armstrong and whether he's harboring feelings for the yellow jersey again, I dedicate this blog to the selfless individuals that make the Tour possible: the domestique.

Mama would be so proud!

And you thought driving and talking on your cell phone was hard...

8 bottles and counting...

Monday's workout

Yesterday's workout was not pretty...

5 sets of intervals: 1 min walk, 1 min backwards walk, 1 min sprint at 12mph (last 2 were at 5% incline)

followed by

2 sets of: pull ups and push ups, then squats and sit ups

followed by

5 sets of plate push relays (one person pushed a 45lb plate down and back while the other person tries not to pass out)


As you can see, aside from being a glutton for punishment, it really doesn't take much to get a really good workout. When in doubt, go back to the basics: running, push ups, pull ups, bodyweight squats and sit ups. You can never go wrong with those...

Today's workout

Sundays are usually my days off from ANY workout whatsoever unless it involves bicep curls of these...

Today, I polished off 43 miles on my bike. Although the average was well below what I could do, I can cross a goal off my list for this season: I exceeded 45mph for a top speed of 47mph. Luckily the cop that had set a speed trap was stuffing his face with a powdered muchkin...

Here's to getting a race under my belt sometime this season...

What is a Tabata circuit?

In my last post, I mentioned the Tabata circuit. What exactly is the Tabata circuit? Its about the worst 4 minutes of your life!

Think of the Tabata circuit (aka Tabata's) as an interval workout on crack. Here's how it works: pick an exercise and do as many reps as you can for 20 seconds, then rest for 10 seconds. Here's the kicker: perform that cycle 7 more times for a total of 8 cycles (or 4 mintues). That's it...that's the entire workout. Now don't expect to do much else afterwards. If you choose bodyweight squats, don't expect to walk...at least not straight. For quite a while.

Here's why it works: our bodies have multiple energy systems, two of which most people are familiar with. Those are aerobic and anaerobic. We're all familar with aerobic: its when our bodies are getting enough oxygen for our muscles to use (like reading this blog) and therefore burns fat. The anaerobic system kicks in when the muscles cannot get enough oxygen and begins to burn CARBS. This is when we begin to feel the burning sensation, which is lactic acid. Even the most conditioned athletes cannot continue in this mode for more than 15 seconds.

So not only are you building muscle, but b/c your heart is going NON-STOP for 4 minutes, you are getting a better cardio workout than running on the treadmill for 40 minutes. However, this workout does come with a warning: BE VERY CAREFUL!! 4 minutes does not sound like a long time but after the first 3 cycles, you will wonder what you've gotten yourself into.

If you're trying this at home and have access to the internet, this site not only has a timer but also some additional information on Tabata's. If you want an actual time, check out Amazon. If you're feeling up to it, here's the actual study.

Here are a few tips to keep in mind before getting yourself started:

*DO NOT attempt this if you have any pre-existing condition (cardiovascular, orthopedic or otherwise) without express written consent from your doctor.

*There is no established circuit. Any exercise will do. However, I do recommend to start out with bodyweight exercises, i.e. squats, push ups, pull ups, sit ups. The treadmill or ellipitcal will also work.

*Start out with 2 minutes (4 cycles). This will give you a good indication as to how quickly you can progress to the full 4 minutes.

*As with any workout, please make sure to warm-up for at least 5 minutes. Whether its on the treadmill, bike or even just jogging in place, this is an integral part to making sure you don't hurt yourself.

*Allow yourself at least 1-2 days rest before trying this workout again. You will reap the benefits even if you adopt this method once a week.

*Last, but not least, if you feel ANY pain whatsoever, STOP! Now, you will feel some discomfort (tiredness, lactic acid build-up and the burning feeling). However, these are normal feelings. The pain I'm talking about is any chest pains, pulled muscles, dizziness (seeing stars), etc. If any of these occur, stop, sit down, drink some water and rest. And if the feelings persist after a few hours, go see your doctor or go straight to the emergency room.

Today's workout

Today's workout was a repeat of last Saturday's workout. I actually wasn't planning on working out until the group of 4 high school athletes that I help train showed up unannounced. I thought they'd regret it but they did very well and actually enjoyed it. That just means they didn't work hard enough or the weights were too light. Wait until next week...maybe I'll have them do a Tabata circuit ;).

As for me, I did MUCH better this time around that last week. I was actually able to perform the tire drag and tire flip w/o stopping. Yay progress!! Here's to dreading next Saturday's workout...

Today's workout

Workout #1

5 min warm-up on treadmill
1 min alternating intervals on upright bike/UBE (hand bike)

Workout #2

2 sets of:

Pull ups (20 reps)
115lb Squat (20 reps)
Triple walking lunges w/ 25lb plates in each hand
Push ups w/ feet on stability ball

then

2 sets of:

Stability ball crunches (20 reps)
115lb Leg curls (20 reps)
95lb Shoulder press (10 reps)
52.8lb Kettlebell row (20 reps)

So...I'm sure the first question running through your head is, "Why the two workouts!?" The simple answer is b/c I'm a glutton for punishment. The long answer is that a client cancelled last minute and my co-worker was working out so I decided to join him.

The second question is, "What the hell are Triple Walking Lunges?!" Well, with a normal lunge, you step forward with the right leg, touch the floor with your left knee, then reverse the process with stepping forward with the left leg, etc. Well, in this wonderful version, you step with the right leg, touch the floor with your left knee three times before stepping with the left leg. And if you're wincing in pain just thinking about it, you should be...b/c its even worse when you realize you've reached the halfway point, have to turn around and do it all over again...twice!!!

I think the best part of my day is knowing that some high school football players will be coming in tomorrow and doing the same working I did last Saturday. "What was last Saturday's workout?!", you ask? Enjoy!

Today's workout

No workout today but I was reminded of a hilarious Honeymooners episode at the golf range today (thanks Steve). Hope you enjoy it as much as I do...

Today's workout

Today's workout was probably one of the more fun ones I'll ever have (aside from my Sunday workouts of Colony Grill pizza and Sam Summer...): I went for a 20-mile bike ride today throughout Greenwich and Stamford. Today's ride almost made me forget that NYC was only 30 min. away. It felt like I was riding through rural Vermont...gorgeous scenery. Hopefully next time, I'll have pictures to go with my next bike ride.

Joke of the Day...

I was at a networking meeting this morning and one of the members is getting married this weekend. The jokes and advice were plentiful, but this one stood out the most:

A young man was at his grandparent's 50th wedding anniversary and he asked his grandfather if there was a secret to a happy marriage. The grandfather resonded, "Your grandmother and I go to the same restaurant every week: she goes on Tuesdays and I go on Saturdays."

I'm here all week...don't forget to tip your waitress!!

What is Interval Training?

Interval training refers to a cardio-based workout that alternates periods of high intensity output and rest periods. For example, alternating 1 min sprints with 1 min walks on the treadmill is considered interval training. The best part about intervals is that it doesn't have to be limited to the treadmill or running. Running can be substituted for rowing, the elliptical, biking, etc.

Intervals are a great way to spice up a stagnant routine/program. If you're feeling that your cardio program is starting to fizzle, try a variation of the 1 min sprint/walk. Studies have also shown that interval training is more effective at increasing fat loss than normal cardio programs. Essentially, intervals pushes your heart rate to its max w/o ever really going an anaerobic state (when your body doesn't get enough oxygen, switches over to another energy system and starts to produce latic acid). Although you might feel that burning sensation from the lactic acid, it won't be any longer than a few seconds...but you'll breathing very heavily.

If this will be your first time doing intervals, make sure to warm up thoroughly (at least 10 to 15 min) and the intervals themselves should be no longer 10 min (sprint and rest periods combined). Even as a "seasoned" athlete, I rarely go past 15 mintues just b/c the workout is so intense. In addition, DO NOT do intervals more than 2 to 3 times per week. These workouts are VERY intense and your body needs plenty of time to recover. Remember, the biggest benefits are reaped while resting, not during the workout itself.

If anyone has any questions or comments, please feel free to contact me at anytime.

Today's workout

10 min of interval training (treadmill): 45 sec at 11mph with 1 min rest in between, increasing the incline 2 levels every 2-3 min

Interval training is a great way to improve your cardio quickly (I give a broader explaination in the next post). This workout was short, quick and intense: I sprinted at 11mph for 45 sec, walk for 1 min, then sprinted again for 45 sec for 10 min total.

Today's workout

2 rounds of:

185lb deadlift
35lb kettlebell shoulder press
200 ft Tire pull (yup, you read that right)
Push Ups
55lb kettlebell row
200 ft Tire Flip (yup, you read that right too)

So, Saturdays tend to be our "Strongman" workouts (I would've had video but I didn't have a tripod and the ghetto tripod used didn't work out too well. I'll post what I can). This was my first time being involved in a workout that included tires. And these aren't your run-of-the-mill car tires. These are "She Thinks My Tractor's Sexy" tires. The smallest one used was on the tire pull and weighed about 200 lbs. The mother tire used on the flip weighed anywhere from 300 to 350 lbs. I honestly didn't think I could do the flip b/c of the sheer weight but I got 'er done!!!

Yesterday's workout

10 min of intervals on the treadmill (30 sec at 6 mph; 30 sec at 11 mph)
2 min of jumping rope
5 min of shadow boxing/punching bag drills
2 min of jumping rope

Pretty good day for cardio. I was hoping to do a bike ride with a co-worker but a client was placed in my schedule...such sweet sorrow.

Today's workout

Pull Ups (3 sets of 12)
Push Ups on Stability Ball (3 sets of 20)
Pull Ups on Smith Machine (3 sets of 30, 20 and 15)
Ring Dips (2 sets of 10)
Barbell Bicep Curls (2 sets of 10)

Today's workout was relatively light. I was supposed to take a physical evalutation that measures VO2 max (measures how efficient the body is at using oxygen). However, working out throws off any figures that would've been taken today, so the test will be saved for another day.

Today's workout

Single Leg Squats (2 sets of 10)

Back Squat (2 sets of 10)
Pull Ups (2 sets of 10)
Push Ups (2 sets of 10)

Deadlift (2 sets of 10)
Kettlebell Shoulder Press (2 sets of 10)

Kettlebell Swings (2 sets of 10)
Windmill (2 sets of 10)

Videos to be posted later

Disclaimer: All names have been changed, mainly to protect me...and for my own amusement...

Now that I've told you as to how I got here, let me tell you what I'm going to do while I'm here and where I hope to go...

As of now, I'm working at a gym in Stamford. From here on in, my current gym will be called The Gym...original, I know. (I'm withholding the actual name and the 4-letter words I've chosen aren't appropriate at this time...mainly b/c I'm still working for The Gym). The trainers at The GYm are awesome...probably the smartest group of people I've ever worked with. I thought I knew more than the average Joe in terms of fitness. Boy was I wrong!! I have plenty to learn...but this is definitley the place to do it!!

The Gym is predominantly known for rehabilitation from any and most orthopedic issues and an older population in general. We still have a small group of people that come in training for triathlons and other competitive races. However, a large majority of the clientele just want the ability to move throughout the day w/o pain.

In addition, the chiropractor we are associated with started an off-season conditioning program for local high school athletes. I've been lucky enough to train a few HS football players. THIS is my domain. I LIVE for these workouts: agilities, plyometrics, strength work, etc. This is where I hope to go...

Ideally, I would love to run a few boot camp classes during the week and help people improve their overall fitness, in addition to helping them kick butt in any competition they undertake. However, there will always be room for the person coming off of surgery wanting to get back to the court/field or the parent/grandparent that just wants to keep up with their kids/grandkids...

"When the music changes, so does the dance." -- African Proverb

To say the least, the music has definitely changed the past few months (ok...9 months!). I'm sure many of you are wondering what the wonderful title of the blog means...

To make a long story short, I've had many odd "jobs" since college, all in hopes that they would turn into a career. About four years ago, I fell into a cushy job at a trading company. I figured that I could make TONS of money while still saving the world on the side :). However, as it happens with most people with cushy jobs, I got too comfortable: too comfortable to do any service work and accomplish any of the goals I had set out for myself...and becoming one of "them". After the perfect storm of management changes and me subconciously shooting myself in the foot, I was laid off (ok ok...I was fired...). However, to their credit they gave me a generous severance package and sent me on my merry way. I figured I would find a job within a month or two and use that severance as FU money. Then the proverbial crap hit the fan: the housing bubble blew up, GM's government allowance wasn't enough and the banks were literally running out of money. So much for my finding a job...

After four WONDERFUL months of sitting on my ass and watching every episode of "Las Vegas", "CSI", and acquiring the taste of whiskey (I kid, I kid), I decided to finally take the plunge and do something I love and get paid doing it: so I decided to become a personal trainer. I can hear everyone saying "Not another one...". I can definitely understand where people are coming from with those thoughts, especially after taking a few review courses before and after my certification exam (more on that later). Having gone to multiple gyms, I can honestly say that there are PLENTY of bad trainers and it seems like the bad ones outnumber the good ones. However, having friends in the industry and working out with them has given me a slight advantage to those just entering the fitness field. I now have a better idea as to how to accomplish the client's needs and wants and how quickly the industry in changing (i.e. functional training). However, even with this slight advantage, I also do realize and understand that I will have to work harder to compile the knowledge and experience of my colleagues. But I'm so looking forward to this challenge...

Essentially, this blog will be my journey from the business-casual world to the wonderful world of compression tshirts and stability balls. I hope you will not only get some good laughs but hopefully learn from my experiences. I am also looking forward to hearing and learing from all of my readers. That being said, if there are any questions, comments or concerns about the latest fitness fad, diet or long-standing myths, please feel free to contact me. If I am knowledgeable on the topic, I will gladly respond. If not, I will be MORE than happy to research the topic. And if its way over my head, I will proceed to make somthing up and hope you believe me :)...I'M KIDDING!! In all serious, I will at least lead you in the right direction as to where to find the answer.

Thank you and I look forward to hearing from all of you.

Flipped Out,Felipe Polanco