Welcome to the Personal Training Newsletter for Adrenaline Fitness, brought to you in cooperation with BeFit2 Personal Training. We hope you will find the information and resources useful and informative. If you have any questions or need help with your fitness goals, please drop me a line and I'll be happy to assist you.

Thanks for your continued support of our newsletter. Please send along your comments, questions and special requests. We love to provide you with the information you are most interested in.

Have a happy holiday season!

Wes Houser CPT, CHEK, CrossFit Certified

We want to thank all of our new Adrenaline Fusion members as well as those who have come in for their trial session.  Our aim is for everyone to experience a Fusion session.  We are glad to offer you the chance to experience the health benefits derived from participation in our unique program of metabolic conditioning.  We use our experience with former and current clients to determine the most intense, safe and effective training protocols. These proven methods are then brought to you in a manner that emphasizes safety, hard work, and fun.  We have experienced an amazing response so far and are excited to be taking on more space in the club as a result of this growth.

This month’s discussion will be focused on “functional” training versus traditional strength training. The Fusion program includes elements of both, which will be described in depth momentarily.  For now, let it suffice to say that functional training is designed to allow one to achieve more effective total body movement patterns, whereas traditional strength training is focused on isolation exercises to make specific muscles larger.

Incorporating functional and traditional training techniques, Fusion classes are designed around a very fast hard paced conditioning model. The weight and speed can be adjusted for a few different effects.  Most people believe cardio and strength training must be done separately to achieve optimal health and performance in both areas. We beg to differ.

However, for those members who wish to experience the combination of strength and cardiovascular conditioning in Fusion class, while still having the opportunity to continue with personalized workouts, we hold open gym times. Some members may use this time to augment their training programs with pure strengthening exercises that help to achieve significant hypertrophy (muscle building). Others use this time to participate in workouts to enhance their cardiovascular and muscular endurance simultaneously.  No matter what your primary focus is, the open training session offers a chance for members to speak with us directly about any other concerns: injuries, nutrition, etc.

Additionally, we have included an article from author Glen Danbury on low carb diets. At Fusion we have had tremendous success with clients that follow this particular eating style. However, we encourage everyone to consult with their doctors, nutritionists,etc.. and form their own opinions as to what works best for them.

Functional training versus traditional strength training:

If you were to ask almost any fitness or strength and conditioning professional about the newest trend in training athletes and regular clientele, there is no doubt the professional’s response would include some mention of “functional training.”  We believe that the concept of functional training has created a paradigm shift in the world of strength training. Some trainers will do exercises because they look cool, but in actuality they have no idea what the purpose of the exercise is. In some cases functional training has taken over the more common traditional training techniques. Is this bad? I don't think so, as long as you can justify the purpose of the exercise.  

Many experts and researchers have various opinions about functional training. Most experts have a common viewpoint on what it is supposed to accomplish. Functional training has been described as "specific exercises that most closely replicate and enhance the activities you want to do outside the gym, in the three-dimensional world". Another definition portrays functional strength training as a means of performing work against resistance in a way that the strength gained directly benefits the execution of activities of daily living (ADL's) and movements associated with sports. Applying the increases in strength achieved through training to the performance of another movement by affecting the neuromuscular system is the major goal of functional strength training.

While we are certainly attentive to the benefits of functional training, would we argue that traditional strength training techniques no longer have a place within a climate dominated by functional training programs?  Not at all!  Traditional strength training techniques, which are more common among average workout enthusiasts, are still very important parts of strength training. The major focus of traditional strength training is on isolation of an individual muscle to maximize overload. The more traditional exercises include leg presses, dip machines, smith machines etc. Depending on what you are training for, these so called traditional lifts can help you achieve your goal in perhaps an even more effective manner than could the functional lifts. Of course here we might be dealing with matters of semantics.  That is, traditional exercises may be considered functional depending on your training goals and the functions you set out to improve upon. For example, if bodybuilding is your major goal, then more traditional strength training is considered functional for you.

Functionality depends not only on the exercise itself but also on many other factors, such as the pattern of execution, the characteristics of the exerciser, reps and sets, the manner of execution, the phase of training, interaction with other training, the current physical and mental state of the exerciser, the overall training program, and several other variables. If you are a football player then you are training to become more functional or efficient on the field. If you enjoy gardening but it is too difficult for you, then the function you are trying to improve might include being able to work in the garden longer without becoming overly fatigued. No matter what activity you do, it should be possible to train your muscles and brain to help you perform these activities more efficiently.

The movements of functional training require the client to coordinate balance and control, in addition to timing the muscle contractions in a similar fashion to how they may need to be in jumping to get a rebound, staying in a good defensive stance while shuffling left and right, or even putting the groceries up in the cabinet. The major adjustment the body must make in order to improve functional performance includes coordination, range of motion, type of contraction, and speed of movement. Traditional strength training is not as effective in improving these areas. Every machine that is used has a certain range of motion that is allowed.  Once that pre-defined range is moved through, that's it. Functional exercises can allow the body to be challenged throughout a greater ROM (range of motion). Speed of movement is not hard to perform with traditional strength training, but with limited ROM the carry over effect may not be as significant. In addition, traditional training methods control the speed of the movement in order to maximize hypertrophy and strength gains while making sure the person performing the exercise is safe.

One of the most important things that functional training helps to do is increase core stabilization. With increased core stabilization we are better able to control our bodies through different planes and movements. Core stabilization can help the more elderly population perform ADL's with more ease and athletes control their bodies through awkward positions more effectively.

Research has shown that the greatest improvement in performance comes after training a muscle using the same type of contraction involved in the actual test. This goes to show that functional training is definitely effective because the whole purpose is to train for the movement or activity that you are performing. If a football player wants to become more explosive, a functional exercise for him would not be a leg press, even though it will help to increase strength, instead a more functional exercise for him might be some variation of an Olympic lift, such as the clean and jerk. A grandmother who wants to be able to play with her grandchildren and does exercises in a fixed position allowing only a limited ROM would achieve less optimal results than if she were to engage in a functional exercise plan helping her to strengthen the muscles involved in getting up and down off of the ground. As personal trainers and strength coaches, we must be able to analyze the movement the client wants to accomplish and find or invent, using sound practices, exercises that are more functional towards that goal.

Contact me for Adrenaline Fusion schedule and pricing information. Class start times are 5:30 am and 6:30 am Monday-Friday, 5:30 pm, 6:30 pm and 7:30 pm Monday-Thursday, and 8:00 am and 9:00 am on Saturday. Open gym 4:00 pm to 7:00 pm on Friday.

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Restaurant Review: JCT Kitchen

This month’s restaurant is a southern restaurant  called JCT Kitchen. Located off of Howell Mill Rd(close to 14th st.) Great atmosphere and decor. I do have to warn you, be very careful. It is a southern restaurant but we feature some of the healthier options in our video. You can eat healthy or enjoy it as a night out with some comfort food. Visit the Web site today.

Take a look at the following review.

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Holiday Eating: A Matter of Moderation and Balance

The holidays are here, and with them come enough cookies, candy, and beverages to last a lifetime. But don’t go running from the buffet table just yet. This is the time of year to celebrate and food is one of the pleasures of parties, holiday festivities, and other social gatherings. Just because you’re trying to eat healthfully doesn’t mean you need to avoid celebrations or accept a few extra “party” pounds. All foods—even traditional holiday treats—can fit into a healthful eating plan for the calorie conscious. The secret is moderation and balance.

Whether watching a football game on television, meeting friends at a party, or going shopping, the ADA offers tips for eating well and enjoying foods this holiday season:

Be realistic. Don’t try to lose weight during the holidays—this may be a self-defeating goal. Instead, strive to maintain your weight by balancing party eating with other meals. Eat small lower-calorie meals during the day so you can enjoy celebration foods without overdoing your calorie intake for the day.

Take the edge off your hunger before a party. Feeling hungry ca sabotage even the strongest willpower, so eat a small, low-fat snack, such as fruit or a bagel, before you head out the door. This will help you avoid rushing to the buffet table when you arrive at a party. While you’re there, take time to greet people you know—conversation is calorie free! Get a beverage, and settle into the festivities before eating. Try sparkling water and a lime twist rather than wine, champagne or a mixed drink. Sparkling water doesn’t supply calories.

Make just one trip to the party buffet. And be selective! Choose only the foods you really want to eat and keep potions small. Often just a taste satisfies a craving or curiosity. Also, move your socializing away from the buffet table—this will eliminate unconscious nibbling.

Choose lower-calorie party foods. Raw vegetables with a small amount of dip, just enough to coat the end of the vegetable, is a good choice. Try boiled shrimp or scallops with cocktail sauce or lemon. Go easy on fried appetizers and cheese cubes. To help ensure there will be healthful treats, bring a dish to the party filled with raw vegetables with a yogurt or cottage cheese dip, or bring a platter of fresh fruit.

Enjoying a sit-down dinner party? Make your first helping small. That way, if your host or hostess expects you to take seconds, the total amount will be about the same as a normal-size portion.

The most important thing about holiday eating is to forget the all-or-nothing mindset. Depriving yourself of special holiday foods, or feeling guilty when you do enjoy them, isn’t part of a healthy eating strategy, and it’s certainly not part of the holiday spirit!
These and other tips can be found in the perfect holiday gift, the American Dietetic Association’s Complete Food & Nutrition Guide, which is packed with healthful eating tips.

Recipe: Low-Carb Veggie Salad

Ingredients:

• 1 cucumber peeled, seeded, sliced to ½”, then quartered
• 2 zucchini sliced ¼” , then quartered
• 2 summer squash sliced ¼” then quartered
• 1small red pepper cored and chopped
• 1 small yellow pepper cored and chopped
• 2 Tablespoons Dijon mustard
• 2 Tablespoons rice wine vinegar
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-4 Tablespoons water
• Salt
• Fresh ground pepper

After all chopping done, place in large bowl.

Whisk together, Dijon mustard and vinegar. After blending, whisk in oil. Next, whisk in water ( I add this to stretch the amount of dressing). Mix dressing into vegetable mixture, salt and pepper to taste. Add chicken, fish or beef for protein source.

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Great full body exercise to throw into any of your workouts.

As always, if you have any questions, drop me a line.

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