Don't Be a "Gym Robot"

 

I see way too many people I refer to as “gym robots”.  A gym robot comes to the gym and does the exact same workout all the time, and never deviates from the routine. I’d go as far to say that one could set their watch to a gym robot. But routine is the enemy in the fitness arena! If you do the same thing, all the time, your body will adapt to it, and not improve. Your body will think that the same old motions you’re putting it through are normal.

The common retort of a gym robot is “Well, I’m not trying to improve, I’m just trying to maintain. This has been working for me for years so I won’t change it.” More power to you. But the body should always be improving. As we age, staying in shape is going to be more difficult. Your body, eventually, if you keep just putting it through the same motions, is going to be more susceptible to injury and an accelerated aging process.

I see people come to the gym every day and go to the same machines, in the same order, using the same weight. I ask you, is this not boring? Why not make a workout fun? We are more likely to stick to an exercise schedule if we are not bored. Stop going through the motions! Make it harder, make it easier, change your reps, change your exercises, etc. Don’t be afraid to ask a trainer how to vary your routine. Some folks just don’t know any different.

 

I understand a lot of people are just set in their ways, which is fine. It is better to come to the gym and do the same thing all the time than to not come at all. But if you want to achieve your fitness goals to the fullest, you may want to change those ways from time to time.

Our bodies thrive on variety. There are just way more benefits to varying your routine than there are to doing the same things all the time.

-Damon Costantini

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5 Things Exercise Class Participants Should Know (From an Exercise Class Instructor)

Good afternoon, exercise world!

I don't wanna make mountains out of molehills. I have an awesome job and I love what I do. It's generally a fun job 90% of the time. But I'd like to speak up a minute, if not on behalf of all exercise instructors, for myself as one at least. I've been in the business for almost 20 years, and these are some minor observations I have that may make your limited time inside the gym as efficient and as fun as possible. I completely understand that I am not the customer in this case, and the customer is always right, however in some cases, maybe they're a little bit wrong? I saw some folks in the restaurant business post similar sentiments and was inspired! :-)

Read on with a smile, but please also consider these 5 things.


1. Don't come bother me to start class before class time.
In my job, I get a half hour to workout myself before I teach a class if I want to get paid for the class. If you want to come ask me what equipment we may need for class to set up ahead of time, cool. If you want to come ask me a fitness question, awesome. If you just want to chit chat, even better! But please do not come try to pull me into class before class is supposed to start. I don't care if it's 11:29 and class starts at 11:30. I will be on time.

2. Don't make rude comments about the music I am playing.
There's usually a rhyme and reason to the songs I am playing and when. If a song comes on that is not good for exercise, it's an accident, and I will run to my ipod asap. If it's too loud and you want me to turn it down, no problem. If you're offended by a curse word, I totally understand and it was most likely a mistake that that song came on. But if you just don't like the genre of music I am playing, please bear with it. I promise I will play an even blend of all genres. I can't please everyone. It's my class, I've been doing this for years, and I know what I am doing. Mistakes will happen with play lists, etc., I understand. Trust me I will remedy a situation as soon as I can. I will even ask the class for suggestions from time to time. But if you yell out, "Change it!", or "Boring", in the middle of my class, it's going to distract me and pull my enthusiasm level back a notch, and the class will suffer.

3. Come to class late with grace and class.
I personally do not mind latecomers, better late than never! However I don't teach quiet classes like yoga where concentration or meditation is going on, so you may take that up with those instructors. You may be interrupting in that case. But in my cases, come late, a lot or a little. I don't mind. However, come late nicely. Don't push people out of the way, steal other people's equipment, get in someones personal space, unless of course they clearly don't mind. There's usually room for everyone, but be nice please. This is a positive atmosphere and a lot of these folks have limited time. Let them get their workout on!

4. Don't make comments to other participants about their form unless they ask.
I am doing my best to teach and walk around to correct form. If you're a regular and you know some of the routines better than a newcomer, and you tactfully help them out, you've made my job easier. Thank you! But don't call someone out who may be doing something incorrectly. It embarrasses them and will make them not want to come back. Unless they're obviously about to hurt themselves badly, let me correct them,again, unless you do it nicely.

5. Be nice!
We're all here to have fun and get in better shape. There's no need for rude comments to others or me. I am a big believer in tact, if it feels like it may offend, don't go there. If you're just socially awkward, well then I guess we will deal with it in the most tactful way possible.;-) If you're in better shape than most, you don't tell me class was too easy for you afterwards, unless you're busting my chops. "Did you take it easy on us today?", can be said in a cool way. We're all adults here.

Thank you for reading and I hope you keep coming to my classes!
Your Trainer,
Damon

Run Your Fastest Mile

If you want to run your fastest mile on the treadmill, my advice is to run 3 miles.

Your fastest mile will be the second mile of these three. You'll be sandwiching your fastest mile in between two slow ones.

I was never a very fast runner, but using this method, I bested my own mile time by about 14 seconds.

If you just hop on the treadmill and go as fast as you can out of nowhere, it's going to be difficult to do your best time. Even with a few minute warm up, I don't find the body is really ready to take on the high speed yet. A good slow mile will prepare your body for what lies ahead. You need to work out the kinks! You will get your blood moving, your heart rate up gradually, and your body better prepared for the taxing fast mile.

Another reason this method works well is because you already have your miles per hour up. So when it's time to run that second mile, you won't waste precious seconds pressing the speed button to get up to a fast mph. You lose a lot of seconds pressing that button when you just run a fast one first thing. With this method, your speed is already up, so you won't waste as much time.

When you're finished your fastest mile, I recommend running one more mile slow. The fastest mile is so taxing on your body that it's best to cool it down sufficiently afterwards.

Consider the first mile a warm up, the second mile your sprint speed, and the third mile as a cool down.

Let me know your fastest times!

D

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Get Good At Stuff

In the fitness arena especially, I hear way too many people saying they don't want to try things because they're not that good at them. It could be any new venture- a sport, an exercise, or even talking to someone you have a crush on.

"It wouldn't work out anyway" or "I'm just no good at it" are the easy things to say.

Don't take the easy way out. If you really want to get good at something, how will you ever do it without trying?

The old saying, "You never know until you try" is true.

I also like this one, "It's okay if you strike out as long as you take a few swings first."


Here is my 2 step system for getting good at stuff, and the first step is the most important:
1. Try
2. Practice

Still didn't succeed? Then try my next system for getting good at stuff:
1. Try again
 2. Practice more
3. Repeat

...and so on, and so on....

You see? It's not even really "my system". It's just how life works.

How do you think people who are good at something got that way? With a few exceptions, people who are good at things probably weren't always good at them.

How about an example? Okay, let's say you want to be able to run a 5k (3.14 miles), but you've never ran before. I wouldn't be able to stand hearing "I'd love to be able to finish that distance, but I'm just no good at running."

This is not a reason not to be able to do it.

My advice is to start small. Don't overdo it your first time or it will be a complete turnoff to you. Run in little increments weekly, and work your way up. Walk when you have to. Give yourself time for preparation. Ask other runners how they started. Set weekly goals for yourself. The first week, try to run a quarter mile without stopping, a half mile the next week, and so on.

You can apply this to anything really, no matter what your goal is.

Don't be one of those people who don't try things because they're "not good at them". That's not living. Turn words into action. You will feel better because of it.

How do I know?

Because I used to be one of those people who said "I'd like to be able to do that, but I'm just not good at it", and I'm not anymore.

Your "Stay At Home" Workout

I recently spent a wonderful vacation in England where we were put up by our gracious friends in their house.

As it happens on vacations, one often finds themselves at a loss for a regular workout routine, which is fine, after all, you're on vacation. However, I found myself one day sitting alone in their house while they worked and shopped and I realized I had been sitting on the couch watching TV for quite a long time, not moving. I felt like I had to move, but it was rainy and cold outdoors, and I had no car to go anywhere.

(Don't get me wrong, I LOVE alone and downtime like anyone else, but I hadn't been steadily working out really on my trip. I felt like I needed to get my blood flowing, if anything for my mood and outlook.)

So the mood struck me, and I went upstairs to the bedroom we were staying in, found a 15 lb dumbbell and went to work. I didn't have a lot of space, but you don't need a lot of space for this workout. It's not incredibly difficult either, so this workout is great for beginners or those with certain limitations.

Here it is:

*squat with dumbbell shoulder press, 10x one arm, 10x other (20 squats total in the set)

supersetted with

*bent over dumbbell row 10x each arm

repeat set 4x

*squat with dumbbell curl, then press 10x each arm supersetted with underhanded rows each arm 10x

repeat 2x

*pushup set 10x-9x-8x-7x-6x-5x-4x-3x-2x-1x (minimal breaks in between, depending on your skill level)

*plank set --regular plank 30 seconds, side plank 30 seconds, regular plank 30 seconds, other side plank 30 seconds

repeat set 3x

And done! This didn't take me very long at all, and I wasn't pouring buckets of sweat, but I got my blood moving, felt a pump, and did a full body workout.

Don't have a dumbbell handy? Use bands or a soupcan!

No excuses!

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Exercises for Autism

First and foremost, I am not a Doctor or Behavioral Specialist. I just happen to raise two boys who are both on the Autism spectrum, and I work in fitness. I've taken what I know from my experience raising children with Autism and what I know about fitness and combined them to come up with these few exercises that should be beneficial to not just children who are on the spectrum, but people of all ages.

According to Autism Speaks, research has demonstrated that increased exercise can significantly decrease the frequency of negative, self-stimulating behaviors that are common among individuals with autism, while not decreasing other positive behaviors. Behaviors such as body rocking, spinning, head-nodding, hand flapping, object-tapping, and light gazing, that have been shown to interfere with positive social behavior and learning can thus be controlled by the use of exercise.

You may be saying, 'There's no way I will be able to motivate my child who is on the Autism spectrum to do these exercises.' I'm not saying this will be easy, but what is there about dealing with Autism that is?
Set aside a few minutes a day and try in short increments. I think in many cases, these movements will help stimulate something in them that will motivate them to keep going. Do the movements with them, show them, and in some cases if needed, set up some sort of reward system for completing the exercise. Employ the sticker system. Make them a little exercise chart, and when they complete a couple of sets, give them a sticker.

This is not an exact science, but I recommend you give these a try. If you have any questions, please don't hesitate to contact me.

These exercises I have laid out can be tried by children as young as 3 and up to adults of all ages. Be practical of course in regards to a child's age when performing these movements or drills.


*Try some simple runs or jogs.
We all know that kids and with ASD (Autism Spectrum Disorder) love to run and move around. If you look at it as exercise that will eventually calm their minds, it will help you as a parent or guardian go a little less crazy ;-). Take them in the backyard, a park, or even make some room in your home, set up some intervals and run back and forth with them. Try to make them realize that the intervals are the markers are where they stop and turn around. This will help with structure.

Eventually, maybe try to set up the intervals in different markers, have them zig zag, run triangle drills, etc. This is great for agility, and creates a positive outlet for all that energy.

*Planks
Teach your child to have a strong core. The core is the foundation of a strong body, and holding a plank is one of the best exercises for it.
This one can be tricky to stay on top of because it's not movement, it's stillness. However, the still movement and concentration it takes is good for individuals with ASD.
Find some room on the floor, and put your forearms down, then support your body on just your forearms and feet. Keep your body straight, and try not to bend upwards into a "tepee" shape.
This may sound like a tough exercise for them, but once grasped, it can be quite relaxing to their mind. You can teach them to try to hold it for a specified amount of time. Depending on what part of the spectrum your child is on, this may become a way to use that part of their brain that needs the structure.
Try this just for a few seconds. Then try to beat your time on a second try.
I don't recommend very long planks for very young children in general.

*Marine Crawls
Crawl on your stomach with your chest close to the ground. Move your arm forward, then move your opposite leg with that arm, bringing your knee almost to your chest. Try for a smooth and coordinated crawl.

Try a few laps on the floor, up and back a few times.

*Sit and Stands
This is very simple. Find a stable chair, sit down, then stand up. Repeat this as many times as they will do it. Try to make sure your feet are out in front of you and you're using your thighs and glutes to stand up, not your knees. Make sure the knees do not cross the toes at any time. Also, if the chair has armrests, try not to use them to get yourself up. Focus on the lower body doing the work.

Shoot for maybe doing a set of up to ten reps, then if they get into a groove, do a couple of more sets.

Try these few exercises, and if you find they work well for them, I will gladly offer you some more options. It can be hard to explain to an individual with ASD why this is good for them, so don't bother if you don't think it will help. Just make a game out of it, make it fun, and do it with them. Monitor them at all times and if at anytime you find the exercise is getting too strenuous for them, mentally, and physically, stop, and/or move on to another exercise.

The bottom line is that exercise creates endorphins. Endorphins make us happy, no matter who we are or what we have. I find this to be beneficial, especially to individuals with Autism. The happiness may be experienced a different way than you or I experience it, but it's there, somewhere. This should help them channel sometimes negative or repetitive behaviors in a positive direction.

ALSO: Stay tuned to my blog in coming months. When it gets warmer, I am going to hold an outdoor Autism Boot Camp. More info later!

Workout of the Day

Grab a spin bike and a step. Put a good number of risers under that step, depending on your height. Try to make it as tall as at least 2 lengths of your feet, if not taller.

*First, run a mile

*Then grab that spin bike and ride for 5 minutes. After 5 minutes, do 10x box jumps on your step. Propel yourself up onto the step, land with two feet, and step back down.

*Get back on your bike, go another 5 minutes, then get off and do 9x box jumps.

And keep going from there.

This is what the sets look like:

-5 min. bike/10x box jumps
-5 min. bike/9x box jumps
-5 min. bike/8x box jumps
-5 min. bike/7x box jumps
...and go all the way down to one box jump.

During the spin intervals, play with the intensity on your bike, making it high resistance, low, medium, etc. Challenge yourself. The workout will be too easy if you keep the bike on zero intensity the whole time.

I finished off the workout with 20x box jumps before I called it a day, but this is not integral to the workout's effectiveness. It just adds a nice ending to it.

This workout burns a lot of calories and the plyometric jumps are great for cutting your muscles up! The combination makes this a perfect workout for losing weight/cutting.

*Note: If you don't have access to a spin bike and/or a step, you can do this on a recumbent or upright bike, and find something else to jump on. If you can't find something to jump up on, run steps instead. You could also be super hard core and go outside and find a bench to do your jumps and use a real bike to ride around.


Let me know if you have any questions!

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