The Beginners Guide To 10K Running:

The Beginners Guide To 10K Running: by Jay Cardiello CSCS

Here are some tips that you need to consider while training:

1. Change your running shoes every 500 miles or 5 months.
2. Rotate your sneakers: buy two to three pairs.
3. Running shoes are only made for running. So, only wear them when you train.
4. half your body weight in ounces of water a day.
5. Take your time.
6. Take and ice bath, cold bath or ice massage after every workout. Even, if you are not injured. Cause your legs are injured and when don’t even realize it.
7. Change your shoe insoles every other month.
8. Dynamic Warm-up before you run: running drills (much like we do in class: for 5 minutes. And, static stretching: holding each stretch for 20 seconds or more after your complete your run).
9. Save your back by stretching your hamstring, as well as strengthening them.
10. Sleep: no less than 6 hours and no more than 8 a night.
11. If you’re sick, do not train!
12. Ice your back after each run.
13. Run on the tred mill when it’s cold outside. Also, you will run easier on the tred mill, because it is less of an impact on the body.
14. Don’t train through pain.
15. Incorporate hill running and incline running.
16. Form is what counts. So, stay relaxed.
17. Log every run: emotions, feelings, good or bad run, nutrition, etc…
18. You have to lift weights!
19. Stick to the plan and don’t over train.
20. Set a goal each week.

This is your 10-week plan:

10-Week 10k Training Schedule

Week 1:
Monday – Run/Walk 15 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 15 minutes, Friday – Off, Saturday – Run/Walk 30 minutes, Sunday – Off
Week 2:
Monday – Run/Walk 20 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 20 minutes, Friday – Off, Saturday – Run/Walk 35 minutes, Sunday – Off
Week 3:
Monday – Run/Walk 25 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 25 minutes, Friday – Off, Saturday – Run 30 minutes, Sunday – Off
Week 4:
Monday – Run 25 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 30 minutes, Friday – Off, Saturday – Run 3 miles, Sunday – Off
Week 5:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 45 minutes, Sunday – Off
Week 6:
Monday – Run 40 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 40 minutes, Friday – Off, Saturday – Run 4 miles, Sunday – Off
Week 7:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 60 minutes, Sunday – Off
Week 8:
Monday – Run 3 miles, Tuesday – Run 50 minutes, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 70 minutes, Sunday – Off
Week 9:
Monday – Run 20 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 20 minutes, Friday – Off, Saturday – Run 75 minutes, Sunday – Off
Week 10:
Monday – Run 20 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Light 20 minute jog, Friday – Off, Saturday – Race Day, Sunday – Off

TRAIN LIKE A BOXER

TRAIN LIKE A BOXER
TRAINING CAMP REGIMEN for Jay’s Heavyweight Client Jameel “Big Time” McCline Ranked No. 9 in the World
The days of training a fighter as a slow long distance runner are over and should be buried. Unfortunately, the time honored tradition of long distance running and fear of weights is still practiced with many a times revered as the True Way to Train a Fighter. When, I was brought into the sport in 1990-it was a hard challenge to convince Boxing Greats such as Al “Ice” Cole and the athletes at the infamous Triple Threat Gym, of Newark New Jersey that their physcial conditioning program needed a change.
Today, times are starting to change and with that so are the thoughts on “How a Boxer Needs to Be Conditioned”. Recently, I worked with Jameel “Big Time” Mccline for hisMarch 8th bout versus John Ruiz. My responsibilities were limited to the physical conditioning and nutritional component of Jameel’s training, which had to be integrated into his boxing drills and sparring. Boxers require speed, agility, power, explosive burst, and high levels of anaerobic endurance in order to compete at high level-which in this case was a 12-Round Fight. The program I designed for Jameel was 9-Week periodizational program that had to reflect all of these important elements.
The conditioning program described below is the exact program that Jameel used for his fight. The highlights of the program consisted of a 30-pound weight loss, 10% reduction in overall bodyfat, full-range and mobility (which, was lost after his Torn Petal Tendon Injury) and a most importantly his ability to efficienty use oxygen. Thus, which was realized with his improvement in recovery between rounds.
The 9-Week Macro-Cycle was broken down into Three Mesocycles, each being three weeks in duration. I developed each three week period with a specfic training goal, which ultimately created a building block for the subsequent next phase of training. The following lists the training goals for each part of the cycle:
Weeks: 1-3
A. Improve overall conditioning: both anaerobic and aerobic
B. Decrease fat accumulation from layoff: weight loss and fat reduction
C. Increase lean muscle mass: lowering body fat percentage
D. Increase workout platform: 2 training sessions per day
E. Introduction: Unstable Training Surfaces (Sand, Plyometrics, Uni-Lateral Execises)
Weeks: 4-6
A. Incorporated Sprint: Interval Training (3:1 Work to Rest Recovery)
B. Increase Explosive Training
C. Increase Sport Specific Drill Training
D. Shock Body Drills
Weeks: 7-9
A. Decrease Weight Room Activity Training
B. Increase Anaerobic Threshold
C. Decrease Training Sessions: 1 Training Session Per Day
D. Maintenance: Last Two Weeks – Discontinue all weight room activities
E. Peak: Week Leading to Fight
Jameel’s Training Program: Weeks 1-3 Mesocycle
Monday:
Morning: Tread Mill (3:1 Runs) – Jameel Performed 8-10 3-Minute Sprints on the Tread (8-12 Speed, with a 10-15 Incline). Then, rested for 1 Minute
Tuesday and Thursday
Jameel’s Weight Room Program:
* We ran a Two-Day a week training program, which closely resembles a split routine. We generally weight trained on Tuesdays and Thursday evenings. Ultimately, this depended on Jameel’s recouperative abilities and sparring sessions.
*Jameel began each weight program with 5 to 7 Dynamic Track and Field Drills: (i.e, High Knees, Butt Kicks). Performing them each for 2 sets of 30 seconds.
* After Each Weight Training Program: Jameel Soaked Down with a 15-Minute Ice Whirlpool-which helped expedite the recovery process.
Day One:
1. Legs:
Dead Lifts: High Intensity
Squats: High Intensity (Each Set is followed by a series of quick feet drills)
2. Back:
Seated Rows: High Intensity
Lateral Pull Downs: High Intensity: We placed a towel on the bar to increase his wrist and forearm strength. (each set is followed by a a game similar to tug a war)
3. Chest:
Uni-Lateral Incline Press: High Intensity (each set is followed by a series of push offs: we have the boxer stand in a half squat position holding the olympic bar at chest level. Then, the boxer pushes and pulls the bar as fast as possible for 30 seconds)
4. Shoulders:
Seated Arnold Press: High Intensity: in-between each set, we have the boxer perform a series of manual resistance exercises.
5. Arms:
Manual Resistance Tri-Cep Presses: High Intensity (followed by a series of fast-high tension cord-standing bi-cep curls: These are performed for 30 seconds).
6. Neck Work:
All Manual Resistance: Followed by Neck Stretches and Iso-metric Holds
7. Core Training:
We carry the philosophy of a 2:1 work ratio-for, every 2 abdominal repetitions that we perform, we have the boxer perform 1 lower back repetition.
8. Stretching/Dynamic Cool-Down/Ice Bath
Wednesday:
Morning Sand Work: We have the boxer perform Light Skipping and plyometric drills
Thursday:
Repeat Weight Program – The boxer will decrease the work intensity and load by up to 25%.
Friday:
Morning Track Work:
A. Dynamic Warm-up: 5 to 7 Drills (i.e, high knees and butt kickers)
B. 5-50% Short Sprint: up to 25 Yards
C. 4-6 600 Meter Sprints: with a 2:1 work Ratio. Directly after each sprint, we have the fighter perform either 30 Seconds of Jump Rope or 30 seconds of Agility Ladder Drills. Then, it’s back to the next set.
D. 1/4 Mile Cool-Down Jog
E. Dynamic Cool-Down: 5 Drills
F. Stretching
G. Ice-Bath: 15 Minutes
Saturday:
This morning we will start off with a light walk on the tred-mill, which will be followed by a series of heavy stretching exerices.
Sunday: Rest
It is important to note that each day is subject to change, due to recovery and sparring
times. We encourage that the athlete or individual interested in this program to understand that this was designed for a World Class Athlete-who incorporated both proper nutirition, rest and recovery.

How to get 50 Cents Physique

How to get 50 Cents Physique
Women from all around the world drool over the physique carried by the musician “50 Cent” AKA Curtis Jackson. Guys look up to him and wish they could only have a physique like that to carry……and get their girlfriends to turn around and drool over themselves instead. So, the million dollar question is, how did 50 Cent get a physique as draw dropping as he did.
50 Cents world renowned personal trainer has joined Bodybuilding.com to share all of the secrets to success within the celebrity realm of precise nutrition and training. In this particular article Jay Cardiello shares the concept of his HIT training program; this is one of Jay’s best secrets to getting 50 Cent like results
So, follow Jays training methods in order to obtain a physique worthy of media attention and tune in for his next article which will focus on nutrition requirement of a celebrity superstar.
By Jay Cardiello CSCS, CPT, BA – Certified Sports Nutritionist
Training a celebrity requires much of the same principles and protocols of those of a professional athlete: periodization, recovery, nutrition/diet and proper supplementation. It is in itself, a science. Today’s celebrities hire Certified Strength and Conditioning Specialists, Medical Doctors and Registrated Dieticians in hopes of helping them achieve extreme physical prowess.

Before I take on any client I have them see Medical Doctor and Dietician, to perform a complete medical physical and blood screening. This evaluation enables us to construct the most efficient program design, while also allowing for the client to run at optimum performance levels.

After the medical evaluation is provided and blood results are in, an individual supplementation regimen is developed to create proper support of the client’s physiological make-up. With high stressed clients, e.g., performance artists, the medical doctor will pay special attention to the adrenal and thyroid glands, which appear to take much of the abuse.

The Program: Developing a ripped hard body is very difficult because of the demands of touring and performance. So, creating the most scientific and individually based functional program is imperative.

The HIT Training Program: (AKA – 40 Minutes of Hell – designed to replicate an Onstage Performance). Let’s face with it, with a Hellish Touring and Appearance Schedule the Artist needs an intense and short routine that will allow for proper muscle growth/recovery and consistency.

Philosophy of the Program: The 42 Minutes of Hell incorporates scientifically proven exercises that increase cardiovascular strength and endurance, while promoting fat loss.

Training Schedule: The Artist trains much like that of an athlete, with a set Macro-Cycles (which usually is set from the starting date to the end of his/her tour schedule – and is divided into several 3 to 4 Week Micro-Cycles. Short micro-cycles are set-up in order to avoid plateau and burnout). Due to the demands of touring, the Artist’s weekly training schedule changes from week to week. Although, he/she will usually train 5 to 6 days a week, with periods (especially in the beginning of the program) of two to three times a day training. On these days, Yoga and Pilates are introduced. Also, it is imperative to mention that all workouts are kept to less than 45 minutes – with all weight training workouts being followed by a 15-minute ice bath or whirlpool.

Exercise Prescription: Each program is specifically designed according to the Artist’s needs, but all generally follow a multi-joint strength training routine. E.g. Cleans to Press.

Rest Periods: The program provides minimal rest periods (which range from 45-60 seconds), which allow for a direct increase in the release of adrenaline and growth hormone that promote fat loss.

Dynamic Warm-up and Cool-Down: The Artist will begin and end each Weight Training Program by choosing a series of 7 to 10 Athletic Drills. The Dynamic Warm-up, unlike the Cool-Down is performed at a higher intensity with each exercise done 2 to 3 times.

The following exercises are basically designed to create equilibrium with each side of your body. While attempting to develop overall joint stability throughout the kinetic chain.

Warm-up and Cool-Down:

Dynamic Warm-up: Each exercise is performed for approximately 10-yards concentrated on correct Dorsi Flex Action. Each exercise is performed twice. There is generally a turn around recovery-meaning no rest period.

1. Walking Knee Grabs: Perform a high knee, then grab the flexed knee and pull into chest.
2. Walking Quad Stretches: Perform a standard buttock kick and grab your ankle and pull it into your glute.
3. Walking High Knees: While walking forward in a high knee action, circle your arms forward.
4. Walking Backward High Knees: While walking backward in a high-knee action circle your arms backward
5. Skips: Drive the climbing knee and opposite arm to its highest point.
6. Walking Straight Leg Hamstring Kicks: Swing your straightened leg to its highest point. Alternate while walking forward. Concentrate on Dorsi Flexion.
7. Side Ways Basketball Shuffles: Come to a ¼ squat position with hands placed in front of your chest and slowly shuffle side ways. Repeat four times.
8. Quick Side Shuffles: Same as above, but at a high rate.
9. Walking Backward Lunges: Keep Spine Erect.
10. Walking Backward Lunges with Side Twists: Extend your arms as if are firing a gun and proceed into a walking backward lunge. Twist to the side of front leg. Then, bring your extended arms to their original position.
11. Walking Forward High Knees while pushing your knee downward:
Drive your knee as fast as possible upward to your stomach. Yet, before the knee gets to your stomach press the knee (with both hands) down to the ground.
12. High Knees: Self Explanatory-Fast Pace, but slow moving forward.
13. Forward Butt Kickers: Self Explanatory-Face Pace, but slow moving forward.
14. Side-Ways High Knees: Perform your routine high knees, yet going sideways.
15. Side-Ways Butt Kickers: Perform your routine butt kickers, yet going sideways.
16. Sliding Jumping Jacks: While sliding sideways perform a smooth jumping jack.
17. Wide-Outs: Place hands on your hips and perform a bottom half jumping jack, while moving forward. Do not jump for distance, but attempt to get as many repetitions in as possible.
18. Back Wide Outs: Same as above, but traveling backward.
19. Pop-ups: While arms straightened overhead, move forward and hop up and down. Do not bend your knees, but keep in a strong Dorsi Flex Action and fire hard off of the ground.
20. Backward Pop-ups: Same as above, but moving backward.
21. Side-Ways Pop-ups: Same as above, yet pop (small bunny jumps side to side-but move forward.
22. Fast Feet: Focusing on the balls of your feet, in a strong Dorsi Flex action, pop your up and down as fast as possible. It is important that you keep your body erect; with your eyes focused forward-arms punching back and forth (as fast as possible)-and have each come off of the ground of only a three to five inches.
23. High Knee Hurdle Kick outs: Building on the standard High Knee, raise the flexed leg to the waist line-keep the toe in a strong Dorsi Flexed action-and take the flexed leg and fast as possible whip the leg out into an extended position. Hold the extended position and cycle it down under your hip. If done correctly, you will hear a loud scratching sound on the ground. When performing this exercise, you should try to rip the floor out from under your hip.
24. High Knee Press-Downs: Drive your knee upward, as if you are
performing a high knee. Yet, before it reaches its highest point
forcefully push it down back to the floor. Alternate legs.
25. High-Knee Step Overs: Perform a typical high knee. Yet, only
use one leg. After the leg flexes upwards, drive it back down into
the floor. Then, perform the fast foot drill. Now, the choice is yours-
as to when and how many fast feet do you want to perform before you
bring the high knee back up again.
25. In-Place X-Outs: Follow this-Start with legs wide at shoulder width
then jump forward, landing with feet together, then jump
forward-landing with both feet wide at shoulder width. Repeat
going backward-where you will end in your starting position.
Perform 10 times.
26.Standing in a wide ½ Squat Position-begin to tap your feet as fast as
possible. Then, predicoally switch the stance to where you are facing
your right or left side. After you switch your stance, switch back
to your original stance. Begin tapping, repeat…
27. Speed Skaters: Standing on either your right or leg in a ½ squat
position, jump sideways as far as possible. Then, jump back to your
original position and repeat for a total of 20 jumps: add jumps as
your stamina increases.
28. Stationary Skaters: Execute the same exercise as above. Yet, instead
of pushing back and forth as fast as possible hold the support leg
after each jump for approximately 1-second.
29. Fall-Inns: Stand in an erect position with both feet together. Then,
start to fall forward. Keep both feet together, until you can no longer
hold yourself upright-and reach out with your support leg. As soon as
that leg hits the ground (pushing into the ground) drive the other
knee forward (fast on the arm action) and sprint out as fast as possible.
30. Sprint-Ups: Standing in an erect position, keep your feet together and
as jump high as possible. As soon as you hit the ground, drive out and
sprint forward.
31. Prisoner Squats: Perform 20 In-place Squats.

A Sample Weight Training Day: Time 40 Minutes
Rest Periods (Zero to 60 Seconds)
Percentage: Slightly Less than maximum

1. Dynamic Warm-up: Choose 7 to 10 Exercises. The Exercises are performed 2x’s for 30 seconds on each set.
2. Perform as many push-ups as possible within a 60 second time frame. (No Rest Period)
3. Pull-ups: 12 to 15 Repetitions
4. Stability Ball Push-ups: 12 to 15 Repetitions (No Rest Period)
5. Chin-ups: 12 to 15 Repetitions (60 Second Rest)
6. Arnold Presses: 12 to 15 Repetitions (No Rest Period)
7. Seated Rows: 12 to 15 Repetitions (No Rest Period)
8. Medicine Ball Tosses into the Wall: As Many as possible for 30 Seconds (60 Second Rest)
10. Arnold Presses: 12 to 15 Repetitions (No Rest Period)
11. Seated Rows: 12 to 15 Repetitions (No Rest Period)
12. Medicine Ball Tosses into the Wall: As many as possible for 30 Seconds (60 Seconds Rest)
13. Single Arm Curls: Perform with your back flush against the wall. Bend knees slightly as if you were going to perform a wall-sit. Take the 45-lb Olympic Bar and place your right or left hand in the middle of the bar and begin curling. 12 to 15 Repetitions (No Rest Period)
14. Dips: 12 to 15 Repetitions (No Rest Period)
15. Medicine Ball Chops: Stand in a ¼ Squat Position. Take a 5 to 20 Pound Medicine Ball over your head-as if you are about to swing an axe. Perform as many Chops as possible within a 30 Second time frame. (Rest 60 Seconds).
16. Single Arm Curls: 12 to 15 Repetitions. (No Rest Period)
17. Dips: 12 to 15 Repetitions. (No Rest Period)
18. Medicine Ball Chops: Maximum in 30 Second Time Frame. (Rest Period 60 Second)
19. Cleans: 8 to 10 Repetitions. (No Rest Period)
20. Single Legged Squats: Do not use weights. 12 to 15 Repetitions. (No Rest Period)
21. Squat Jumps: Perform as many as you can in 30 Seconds. (Rest Period 60 Seconds)
22. Cleans: 8 to 10 Repetitions. (No Rest Period)
23. Single Legged Squats: Do not use weights. 12 to 15 Repetitions. (No Rest Period).
24. Squat Jumps: Perform as many as possible in 30 Seconds. (Rest 60 Seconds).

The Celebrity 30-Minute Workout.

The Celebrity 30-Minute Workout.

The time constraints with Training a Celebrity are so intense that many sessions actually never get completed. That it why is it so imperative to focus more on quality and intensity. Than, on time and quantity. Below, I would like to share a program that many of my clients perform, while on movie sets. It can be modified-to fit the needs of your client.

The 30-Minute Crunch:

Warm-up: Do not rest in between each exercise
1.Cardio-Blast: 10 Minutes-Tred mill-Place yourself at a speed that
will raise your heart between 130-140 beats per minute. (Use tredmill if possible).
2. 100 Jumping Jacks.
3. 100 In-Place Squats
4. 100 Side to Side Jumps: Place your feet together, with your hands
on your hips and jump from right to left as far as possible and as
fast as possible.
5. 100 Front to Back Jumps: Using the same concept as #4-now, jump
front to back.
6. 100 In-Place High Kicks: Stand in an erect position and perform 100
Alternating Straight Leg Kicks-to stretch the hamstrings.
7. 100 Pencil Jumps: Stand in a Straight Pencil Like Fashion with your
arms extended over your head. Now, perform 100 fast jumps (in-place)
8. 100 In-Place Skips: Perform 100 Skips (regress back to being a
child) Skip as high as possible (but, only stay in place).
9. 100 In-Place Marching with Big Arm Circles going Forward-knees
coming up as high as possible
10. 100 In-Place Marching with Big Arm Circles going Backwards.

Workout:
1. Wall Shoulder Routine: Place your back firmly against the wall-with
your knees slightly bent. (perform 1 set of 12 repetitions of the
following)-NO REST BETWEEN SETS!
A. Shoulder Presses
B. Shoulder Press to the Sides-extend your arms out to the side and
retract, repeat.
C. Shoulder Presses-Nose level-extend arms to nose height and retract.
D. Internal/External Rotations: Place your arms as if you are forming
the Touchdown Sign-but, keep your elbows bent and at shoulder height.
Then, drop your hands down to chin level-with elbows still remaining
bent and firmly against the wall. Then, raise your hands back up to
wall. Repeat.
E. Arm Circles: Extend arms out to the sides-Circle forward and
backward. Then, put arms fully extended in front of you-Circle forward
and backward. Lastly, Extend arms fully over head-Circle internally
and externally. Rest.

2. 2-Minute Push-Up Drill: Perform as many push-ups as you can in 2-Minutes.

3. Moutain Climbers: Place yourself in a Push-up position-Then, place
your right knee under your chest, while keeping the other extended.
Now, perform a running motion-switching your legs back and forth.
(Perform 3 Sets of 30 Seconds). Rest 30 Seconds between each set.

4. Stability Holds: While STILL in a Push-up position: Elbows are
placed under the arm sockets. Keep your legs extended and hold in this
position for 45 Seconds. 3 Sets with a 45 Second Recovery.

5. Cardiello Cardio-Core 4×4: Placing your body on all fours (hands
and knees) Perform 30 of the following: NO REST BETWEEN SETS! Remember
Dorsi Flexion ( Flexing the toes towards your face)

A. Bent Knee Lifts.
B. Bent Knee Forward Circles
C. Bent Knee Backward Circles
D. Straight Leg Lifts: Extend leg out straight and raise up and down.
E. Straight Leg Internal Circles
F. Straight Leg External Circles

6. Hamstring Lifts: Perform on your back with one leg extended towards
the ceiling and one leg bent (only that heel on the floor-placement of
heel is approximately 1 foot from glute). Then, while driving your
heel into the ground-raise your glute up and down in a pumping manner.
Do your best to keep your glute off of the ground. 3 Sets of 25 on
each leg. Rest is 30 Seconds after each leg performs 30.

7. Straight Leg Raises: With back firmly on the ground, extend your
legs straight-Then, raise your glute up and down. Do your best not to
swing your hips. Perform 3 Sets of 25. Rest is 30 Seconds between each
set.

8. Get Ups: While laying flat on your back, have your knees fully
extended. Place your right hand fully extended over your head (start,
with your right hand) and get up! Perform 10 Getups with right hand
extended and 10 on your left. Rest after your complete all 20.

9. Cardio Choice: 100 Jumping Jacks, 3 Minute Moderate Ride on Bike or
3 Minute 5.0 Incline and 3.5-4.0 Tred Mill Walk.

10. Cool Down:

A. Choose 5 Dynamic Warm-up Drills (Perform at a SLOW PACE and for 15 seconds).
B. Ham String Stretches: While on your Back, perform 2 Sets (on each
leg) of a Static Hamstring Stretch. Hold Each Leg for 15 Seconds.
C. Bring Both Knees to Chest and Hold for 30 Seconds.
D. Take a Deep Breath and then release legs as you begin to exhale.

Good luck…and train safe.

Three Keys Ways To Vamp Your Training:

Three Keys Ways To Vamp Your Training:

1. Pre Workout:

The goal of the pre-workout peroid (which is normally around 60 minutes prior to the start of the warm-up) is basically to saturate the body with nutrients in order to provide the correct amount of sustained energy levels, while at the same time increasing concentration and mental focus.

Products I suggest:

1. Myofusion: Gaspari
2 Anabolic Halo: Muscle Tech
3. Carbo-Force: ABB
4. Juggernaut: Infinite Labs

It is imperative to select the proper product that will drive oneself into this state. I suggest utilizing a 50/50 blend of protein and carbohydrate that will provide a low glycemic index in order to release a slow and constant flow of energy.

2. During the Workout:

The most imperative factor that should be considered during the workout is hydration. The body is comprised of approximately 70 percent water and is essential for practically all of our bodies functions.

Products I suggest:

1. Adrenoline: Ultimate Nutrition
2. Volumaize: BSN
3. Carbo-Force: ABB

3. Post Workout/Recovery Phase:

The priority of this phase is to consume a proper source of carbohydrate and protein: which, I suggest should fall into the ratio of 4:1.

In theory, this is the most overlooked Phase of training. For, many gym goers do not understand that in the gym, the body is broken down and not built. Proper post-nutrition and rest are make the most gains.

Products I suggest:

1. Dark Matter: MHP
2. Endroux
3. Carbo-Force: ABB
4. Low-Fat Chocolate Milk
5. Pro-Nos: MRI
6. Mass Recovery: ABB
7. Massport: Infinite Labs

You Are in Charge! Part III

You Are in Charge!

Part III

Over the past few weeks, I have gone out on a limb and attempted to aid my fellow Personal Trainers in recognizing their self and net worth. And, from some of the emails that I have received it appears that many are taking my advice.

In this Blog, I want to stress an important point: You are in charge! If you ever get a chance to be apart of the “Water Cooler” talk (or, where all the complaining goes on). You’ll notice, if you are intuitive that people generally complain becuase they are unhappy with situations that they have control over. For instance, I heard every trainer complain that they are not getting enough clients. Well, my reply is: well, go out and get them!

When, I worked at CLAY gym in NY, I was averaging around 160 sessions a month. While, the next trainer was average 80. The reason, I made the choice to take charge. I realized early that most members were bored with the trainers. So, I took charge and decided to change their opinions. The first thing I did was train clients for free. I offered 30 minute trial sessions. And, I went as far as not only offering these to the members, but all staff. The best ones to train are the snack bar attendents. Remember, that is where all the talk of the gym happens. If a member sees that the snack bar girl is getting in shape, they are going to inquiring how she did it.

Next, I developed two successful training classes that identified my training styles and passion for fitness. The classes took off and were featured in the New York Times.

Third, I setup a fitness news letter for all my current clients and contacted each client on a weekly basis. Soon, word spread of my passion and commitment. And, my training book grew so big that I had a developed a waiting list.

Now, the title of these blogs are “You are not a Butler” but a fitness professional. And, that’s what I was a respected professional: who did not show up late, made certain that my boundaries were set and that I listened, but never shared my personal life.

Three years later, I have enjoyed this success of not being a butler and have been working and living as the celebrity strength and conditioning coach/nutritionist for Hip Hop Mogul 50 Cent. If I would have brought into that water cooler talk, I would be in a place of pointing figures. I took charge and realized my self worth.

Please stay strong and tune into Sirius Radio 45 Saturday’s @ 11am. Check out me on the web, log into afitnessconnection.com and always feel free to contact me via email:

Cardiellofitness@gmail.com

Train safe,

Personally Speaking Part III

Personally Speaking Part III

As we are landing into Kennedy Airport, from our trip to South America, I notice the Flight Attendents collecting soda cans and emptied food bags, as well as guiding seat backs into a forward position. I watch rather intently on their body language and their ability to communicate without speaking. Rather, their facial expressions and confindence dictate their commands. Much, like a flight attendant-the personal trainer is an educated guide to further improve the comfort of one’s life. We redirect our clients back to the machine after the rest period is over, we collect the weights after each session and do our best to provide a safe and healthy training experience.

Now, let’s change this picture and pretend that we knew everything about this Flight Attendant from their relationships to their problems at home. Would we take them seriously? Im trying to make this as simple as possible.

The point that I’m attempting to stress, is that the more we share with our clients-the less seriously and actually the more unprofessionally we appear.

The Basic Personal Laws of Training:

1. You are a paid service. Once, money is exchanged their cannot be a friendship.
2. You are not a friend.
3. You personal life is not theirs, and neither is their life your’s to know.
4. Once you share your personal business, you lost your business (your client).
5. Disclosing your goals and outside business, decreases your self worth.
6. Keep your spouse, and relationships names, and business outside the gym. I suggest never going to dinner with your clients. And, if you choose to do so leave your partner at home.
7. Don’t social drink with your client at company parties. Monkey see, monkey do.
8. If your client desires to be your friend, remember the closer you get to them-the further from respect you’ll receive.
9. This may sound eccentric, but don’t date a client.
10. If you do become a friend with a client, and it happens-remember that during the session-it’s still business.

Personally, speaking…success is based on your ability to stay focused. The sooner you realice that to be profession, you must act professional. Stay true to your career and leave your emotions at the door.

Until next time, stay strong

You Are Not A Butler: Part 2

You Are Not A Butler: Part 2

It appears that I raised a few eyebrows with my last blog. For, I had several personal trainers contact me-asking the question “So, how do you make money in this industry and not get treated like crap”. I had to change the last word in that question. As many of the trainers came across upset with the fact there paychecks are not reflecting their craft. And, grew even more livid with their patience levels being challenged on an everyday basis.  First, off…relax. Breath and realize that you are not alone.  That is why I am reaching out to my fellow Fitness Professionals, and notice I state Professional (not, personal trainer). Cause in theory, there should never be anything personal shared between the trainer and the client (aside from a physical or emotional ailment that may impede their performance). But, you are not there to offer relationship advice or be on call 24/7 for their every need.

That is where I come in…

The word of the day is BOUNDARIES.

It is one of the most imperative words that should be in your Fitness Professional Dictionary. But, no where in any ACE, NASM or CSCS rule book is it found. Because, we are instructed to teach, inspire and be the educated one. Yet, I can guarantee that as high as 85% of “REAL” Fitness Professionals are underpaid and not fully respected.

What is meant by BOUNDARIES?

Boundaries are the divisions that you create, early on with your client. (ie., price structure, cancellation policy, availability, contact information and personal disclosure). If these are not established, than you are setting yourself up for frustration. 

When are BOUNDARIES established?

Before your first training session.  If they are not, you may find yourself fighting to get paid.

It’s basic business sense, here is my product-accept it not. When you are upfront with your client, you will gain greater respect from them as well as yourself…And, in the end-it truly is all about you!

Until next time, Stay Strong.

You are not a Butler?

You are not a Butler? 

 

Ever feel as though you’re treated more as a “Butler” than actually as a highly educated Fitness Professional? I can the questions with a “YES”! Even though I have crossed over the personal trainer line, and am now considered a “Celebrity Trainer”, I still have some clients think that just because they pay me…they own me.  Over the next few BLOGS, along with my travels-I will be sharing with you my experiences, likes, dislikes and how we as Personal Trainers must stand up and take a stand for ourselves.

 

I know this is a rather short BLOG, but I am about to embark on a heavy subject and I am rather cautious to choose my words in order to make them as poignant as possible.  So, I will end with this, before we make a rather interesting journey…

 

There are some things you must REMEMBER as a Trainer:

 

1. You are usually the last stop before surgery. (whether cosmetic, or reconstructive or mentally, so to speak.)

2. You are an educated professional. Carrying your client’s water bottle, towel or standing in the background counting repetitions is not acceptable.

3. Your private life is your private, do not expel it to your client.

4. You are not available 24/7. 

5. You are not a Shrink, or Bar Tender. You are paid to train, teach and inspire…Not listen to problems.

6. You expect a 24-Hour Cancellation Policy and will enforce it.

7. You are worth more than you are paid. I never understood Personal Training Packages. If you go to see the same doctor Ten times in a row, there is no discount? So, why do 

    gyms lower your worth to accommodate the client?

8. You are not a meat head. So, do not act like one.

9. You must realize that the general public sees our profession as something one does “in-between” jobs. So, demand more of yourself. The more you demand, the more

    profitable your business will become.

10. You have ever right to make yourself unavailable, over booked and over educated.  But, never is it anyone’s right to determine your worth.

 

Stay Strong…

 

Jay Cardiello CSCS, CPT and Certified Nutritionist

Caffeine: Friend or Foe?

 

Caffeine: Friend or Foe?

               

Let’s face we all love that burst of energy that swims through our veins after we down our favorite energy drink, or caffeinated diet pill.  Athletes have saturated themselves for years with many forms of caffeine to enhance performance, increase mental alertness and create a euphoric rush.  Well, for the past several years those same experiences are now being felt in gyms and businesses all around the world.  From the ballpark to the boardroom, caffeine has become the most widely used substance that many cannot live without.

 

What is Caffeine?

Caffeine can be described as a natural stimulant that is can be found in such every everyday pleasures as coffee, tea, chocolate, soft drinks or the ever popular energy drink.  It is also, a common practice with many of many today’s athletes and gym goers, who readily use fat burners and now and Nitric Oxide supplements that deliver up to a whopping 250 mille-grams of caffeine per serving.  With this kind of use, or abuse, no wonder caffeine is one of the most widely used 

used drugs in the world.

 

Differences in Caffeine:

 

Caffeine concentration will vary according to the plant that it is grown from; its growing conditions and ultimately the strength of the caffeine.  For example, Coffee beans grown primarily in Central and South America contain approximately 1 Percent

caffeine.  However, Coffee beans grown in Africa and Indonesia, contain roughly about 2 Percent caffeine, While, the caffeine that is found in Tea Leaves may run as high as 5 Percent.  Although, it is imperative to mention that even though

Tea Leaves will contain more caffeine by weight than coffee beans. There will be a higher content of caffeine present in a cup of Joe, due to fact that more coffee beans than tea leaves are used to make each regular cup. 

 

Approximate Amount of Caffeine:

 

1. Instant Coffee:  150 ml cup 60-100 mg

2. Percolated/Drip Coffee: 150 ml cup 100-150 mg

3. Espresso: 150 ml cup 90mg

4. Decaffeinated:  150 ml cup 2-4 mg

5. Tea:  150 ml cup 30-100 mg

6. Green Tea:  150 ml cup 15 mg

7. Red Bull:  250 ml 80 mg

8. Fat Burners:  20-100 mg per tablet

9. Coke/Pepsi:  250 ml 35 mg

10. Nitric Oxide:  200 mg Per Serving

11. Chocolate Bar:  30 gm bar 20-60 mg

12. Starbucks, Grande Coffee: (A Whopping 330 mg)

 

How Many Use Caffeine?

 

Worldwide per capita caffeine consumption (including that of children) is estimated to be 70 mg per day, or approximately equivalent to one cup of coffee.  Now for Americans it is a bit higher: with the average intake is said to be around 200 mg per day (with most of the consumption coming before 9:00 am).

 

 

What are the Benefits of Caffeine?

 

For years, people have made Caffeine a daily part of their lives.  From athletes, who have been downing this stimulant to enhance performance to the average layman, who feel that caffeine is just as important as the oxygen they breathe.  Caffeine has become the most popular over the counter drug. 

 

The reason, caffeine binds to and actually blocks proteins known as adenosine receptors. Naturally speaking, these receptors will bind to the adenosine, which in turn will produce feelings of sedation, while lowering heart rate, blood pressure and reducing neural activity. The ingestion of caffeine has the opposite effects for it allows dopamine, a stimulatory neurotransmitter, to play more of a primary role in comparison to the sedentary adenosine.

However, as the central nervous system may also play an imperative role with physical control and athletic performance, caffeine’s application to sports goes far beyond its effect as a mental stimulant. Nutriontist and Strength Coaches have speculated that the sensation of muscular fatigue during exercise is itself a function of the brain rather than actual muscular depletion, and that that with proper caffeine implementation, a masking sensation will occur in the brain, which will ultimately reduce the athlete’s perception of muscular fatigue. Laconically speaking, caffeine appears to enhance the mind’s sway over the body.

In another finding, caffeine will not only block protein it will significantly impact anyone in the gym.  In a study reported by the Journal of Strength and Conditioning Research, athletes who ingested a caffeine rich supplement one-hour prior to a bench press workout made significantly increased gains: by achieving a higher 1-Rep Maximum lift.  In another study, subjects were able to exercise longer and generated higher cardio-outputs.  This happens because of caffeine’s ability to burn more body fat, which in turn will ultimately spare muscle glycogen, while allowing the body to fight off fatigue longer. 

How Does Athlete or Gym-Rat Use this Potent Drug?

One of the most effective ways that individuals are seeing the best results is by using a supplementation that has a serving of 200-400 mg of caffeine and ingesting that one-hour prior to exercise.  It is also best, to use caffeine with a three-month cycle-followed by a month off between each cycle.

So, with all of the benefits and gains-is there anything to be worried about?

Yes!   

What are the Short-Term Side-Effects of Caffeine?

 

Caffeine presents many side effects to regular users and also moderate consumers.  At one point many researchers looked to link caffeine with heart disease and cancer.  Also many studies have shown that blood pressure is increased with the consumption of caffeine, but the results of these studies vary.  For the most part these beliefs have been put to rest due to extensive testing.  Currently there is no evidence that links caffeine to cancer, cardiovascular disease, or high blood pressure.  However, caffeine causes many side effects that can still cause many problems among athletes as well as the regular person.  These side effects include sleep deprivation, nausea, cramping, anxiety, fatigue, headaches, and gastrointestinal instability.  For athletes, caffeine has more disastrous effects that may affect performance.  These side effects include muscle tightness, muscle cramping, and dehydration.  The threat of any of these problems during competition is enough to make any athlete think twice before using caffeine in a major event.

 

 

Signs that You Maybe Ingesting Too Much of a Good Thing:

 

If any of the following experiences are occurring on a regular basis, it maybe time to switch to de-caffeinated coffee, or taking a break from the caffeine enriched Fat-Burner:

 

• Restlessness

• Nervousness

• Insomnia

• Increased body temperature

• Increased urination

• Increased alertness

• Irritability and restlessness

• Flushed face

• Increased urination

• Stomach upsets

• Muscle twitching

 

*It is imperative to mention that not all individuals will experience these symptoms. 

 

 

Caffeine Overdose:

 

Fatal overdose with caffeine is extremely rare, but it is possible.  The lethal dose in humans appears to be 5 to 10 grams, although toxic symptoms may appear with lower doses. Some symptoms of caffeine poisoning include tremors (involuntary shaking), nausea, vomiting, irregular or rapid heart

rate and confusion.  In extreme cases, individuals may become delirious or have seizures.  In these cases, death may be caused by seizures that results in an inability to breathe.  In less severe cases, high doses have been associated with panic attacks.

In small children toxic effects may be observed with much smaller doses, i.e. drinking about seven cups of strong coffee.

Most researchers now agree that there is little risk of harm when a person consumes less than 600 mg of caffeine a day.  At times of anxiety or stress, or during pregnancy, many doctors now

recommend consumption of less than 200 mg a day.

 

Caffeine has been making a “BUZZ” for itself for many years.  With millions of dollars being brought in from this product, there is no wonder why it is one widely used products world-wide.  But, with everything good, there is a bad.  And, being that thrive in a society of over-consumption, it is imperative that I mention that before entering into any supplement program the consultation of a medical doctor is should be the first thing you consider.