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[C2 + Bike 30 kcal each (total time in minutes) x BMI]

Lower the score the better.

* injury/medical

Name

Index

Bill G

69.1

Dan

71.7

Chris A

77.4

Audrey

80.5

Dave

81

Matt

87

Todd R

87.6

Kathy

88.3

Teri

91.2

Gary

92.6

James

93.1

Kishore

95.2

Tara

99

Susan

101.9

Misty

103.7

Nate

104.1

Lew

104.5

Natalie

105.8

Cindy

105.8

Mark O

106.6

Joe

110.3

Bill C

112.4

Greg

114

Michele

115.2

Bob

121.8

Max

121.8

Scott G

122.4

Kristy

124.4

Brenda

125

Jaime

132

Kirti

135

Marlene

135.1

Jackie

138

Heidi

139.6

V

140.9

Steph

145.6

Mark D

147.4

Chris G

153.8

Sue

160.8

Cathy T

176.2

Judy

181.1

Robin

197

Trese

222.4

Bonnie

226.7

Addy

235.7

Danae Participated

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"Running with the herd and heading for the cliff"

During the first few months of training, particularly with female clients, there is always concern about  scale weight. With high intensity power training (HIPT) often times in the beginning, the scale doesn’t change very much and that leads to drama. The question I ask at that point is, “are your clothes fitting differently”? If the answer is, “yes, they are looser”, then I ask, “would you rather be the same weight and 3+ sizes smaller or lose some weight and be one or two sizes smaller? At that point their amygdalae (those small almond-shaped groups of nuclei located deep in their brain that process emotional reactions) are overwhelmed. How can I be the same weight and smaller than I would be if I lost weight?

We’ve all seen the pictures comparing the volume that 5 lbs of fat occupies versus 5 lbs of muscle. Fat occupies far more volume per unit mass than muscle. More importantly, muscle increases metabolic rate (you can enjoy more food without getting fatter), makes you more functional for activities of daily living (improves quality of life), and helps dispose of glucose (keeps you out of the scooter and dialysis). Fat on the other hand releases a host of circulating variables that lead to inflammation, metabolic dysfunction, heart disease, diabetes and certain cancers. From an aesthetic perspective, if you are into aesthetics, a smaller pear may feel better in clothes, but doesn’t look very good naked. Muscle gives the body aesthetic shape. Pound for pound per unit height, a V will look better in a swimsuit compared to a pear. Lastly (this will really light up the amygdalae), a lean V always appears to weigh less in clothes than a like weight pear. For example, recently someone asked how much one of my older female clients weighed, I told them 140 lbs, their response, “no way, she can’t be 140, she looks about 127 at the most”. So what matters more to you? How much people think you weigh or what you really weigh? Do you want them thinking, yeah I think she’s about 140 when you actually weigh 127, or she looks about 127 when you know you weigh 140? Better eat more if you ponder this one, your amygdalae is going to burn a lot of glucose!

From a trainer’s perspective, the easy money is getting in front of the herd and run with it, that is until you get close to the metabolic cliff, then bailout let them run off the cliff and look for the next herd to lead. Easy because you don’t have to change the direction the herd is running, just take their money and run with them. Having been in this business for almost two decades, I have seen many run off the cliff or become retreads as I call them. They work on that low kcal diet, live in the gym, lose 30+ lbs and at some point find it unsustainable, disappear for a few months only to return 40 lbs heavier with less muscle and ready to do it all over again.

One might argue that losing any fat and becoming physically active is a good thing, it is, however for it to remain good it has to be sustainable. Living in the gym and consuming a dietary intake focused on skinny versus fit is just not going to work long-term.

If you have a real life (kids, professional career, husband or wife that has a professional career, and actually want to spend time with your kids and husband/wife) a life in the gym isn’t in the cards.

Life is full of choices, understand the science and know that at some point, everyone’s life becomes real (marriage, kids, a better more demanding job, etc.), be ready for it so you can stay fit and healthy for life. Don’t let your amygdalae manage you, manage your amygdalae.

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"Audrey is the recipient of one month of free training for her 30+ lb fat loss maintained for 6+ months"

At MM Team Fitness, one of our Team Rewards is a month of free training for 30+ or more pounds of fat loss (not just weight loss) verified by either iDXA or Bod Pod. Why 30+ lbs, because if you have that much fat (aka non-contractile mass) to lose, you need to lose it for health reasons, and keep it off.

It’s relatively easy to lose weight short-term, the internet is loaded with various programs and supplements that will help you with weight loss, usually a combination of muscle, fat and water. Sure you end up a smaller person, usually the same pear shape you had before, but smaller. Over time though, unless you're on it 24/7 or someone is on you 24/7, the weight creeps back up. Since you lost muscle your metabolism has slowed, throw in hours of cardio and low calorie dieting and you have no place to go but back to "fatter" despite eating less and living in the gym.

At MM Team Fitness our approach focuses on lifestyle change, HIPT (high intensity power training), a little fun cardio and a dietary intake that maintains the lean mass and metabolism long term, and focuses on fat loss. Our program is for people with real lives and teaches personal accountability. If your performance starts to suffer, that means you are not feeding your body, hard to tell if all you are doing is low intensity cardio coupled with light weight and high reps.

Audrey is our current rewards recipient because of her 45 pound fat loss since about March of 2012 (188 lbs right photo). Her first 30+ came off in about 6 months and has made it through the holidays and to March of 2013 settling in at a goal weight of about 140 lbs (left photo). Most importantly, she continues to be a leader in power/strength on the white board events. Tells me she’s doing it right, keep the muscle, lose the fat. Gone from a pear shape to a V-shape, great perk for Summer swimsuit wear.

The take home message, its about lifestyle change not fat loss. Stop focusing on fat or the scale, and focus on lifestyle change. You will lose fat without really trying and it will be, life long.

Congratulations Audrey, what you’ve accomplished is one of the most challenging endeavors one can undertake and you did it mostly on your own. Many start, few finish.

Who’s next?

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Greatness is something that is earned.

I chose Kathy Clarke for this example, she is one of many of my top transformers that sometimes draws commentary regarding her performance. Some assume that she is somehow gifted, started out that way, it was somehow easier for her, etc. Sure she hasn't had to lose 30+ lbs of fat right out of the gate, but that hasn't been a barrier for Audrey, Steph, Jeff, Danae and others, and she turns 50 this year, not a spring chicken or an old hen, well maybe her kids call her that. She does have several, and both her and her husband travel for their professional careers. Her plate is full and time is tight. In addition, she has degenerative disc disease and arthritis in her back, shoulder flares up from time to time along with the usual pains of advancing age that give most an excuse not to exercise. 

In response to a several comments that I overheard this week (not negative but a bias toward, "well we expect her to be good because she's Kathy"), I wrote a short piece in FB on Kathy yesterday, one she thanked me for this morning and told me that almost brought tears to her eyes (and I hate tears unless it's because I barked at someone for screwing up). Anyway, a little perspective for the non-FBers of where Kathy started, certainly not a top transformer by any stretch.

About 2 years ago Kathy Clarke wasn't getting any of the CF/OL stuff. In fact was not at all comfortable being upside down, told me flat out she would not do headstands, let along HSPUs. KB work was beating her up, swollen/bruised wrists, couldn't clean a 35 lb KB properly. C&J and snatch, forget it. Didn't have the hip flexibility, speed or ability to wrap her elbows. Now her s**t is textbook and focus impeccable. Able to put aside fear, broom out the BS in her head and nail the lift. Also knows when her head isn't into it and goes light to avoid injury. Quite frankly I thought I would lose her as a client two years ago as I did another that couldn't handle the pressure of the skill/technique work involved in what we do. Someone that spends at least twice the amount of time Kathy does in the gym. The difference between the two, two years later, huge in all aspects of fitness (see note below). The difference was persistence, consistency with training, ability to handle failure, fix what you don't get right away, do your homework, handle my no bullshit style of coaching, and diet that keeps her non-contractile mass down and allows her to crush the guys on a relative basis at almost 50 yrs of age. As Amy Ball once said, you get out of it what you put into it. At MM Team Fitness, we don't tell you you're good because you pay us, you have to earn it, then you know you have something to feel good about.

*Fitness is defined by 10 generally recognized points. Cardiovascular, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

My point is, for all the clients just starting out (meaning with one or less year of training with MM Team Fitness) everyone starts out somewhere and its never easy being the best you can be within your physical limitations. Sometimes it's easy to look at the top transformers and somehow think they've had it easy, they have not, they have worked hard for their achievements and continue to work hard to maintain them and avoid overuse, burnout and injury. Never assume anyone has it easy, that's just an excuse to be less than you can be. Lastly, don't compare yourself to others, compare yourself to yourself. Do better than you did yesterday, last week, or last month because in two years, you'll be somewhere you never thought you'd be. Then work to maintain it.

Carry on.

 

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Push Presses (Wt x 5 reps x 3 sets)/BW

 

Name

Index

Kathy

11.1

Dan

10.9

Tod W

10.5

Gary

10.4

Jon

10.4

Chris G

10.1

Matt

10.1

Cindy

9.8

Audrey

9.7

Todd R

9.6

Evan

9.2

Mark O

8.8

Lew

8.8

Chris A

8.7

Danae

8.5

Tia

8.2

Shawn

8.1

Joe

8

Misty

7.5

Greg

7.3

Steph

6.7

Heidi

6.6

Kishore

4.8

Robbie

4.3

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"Goblets for Time"

Carb up and caffeinate. Must break parallel with good form for the rep to count. Choose your KB weight wisely. Ladies 35 - 44lbs. Guys 54 - 80 lbs if you want a respectable score. Non-contractile mass works against you. [(KB weight x total reps (3 sets))/BW] = score.

Name

Index

Eddie

58.7

Jon

43.9

Nate

41

Danae

39.68

Chris A

37.2

Jeff

34.8

Bill C

34.6

Matt

31.7

James

31.3

Chris K

31

Chris G

30.74

Jackie

30.33

Lew

29.5

Scott W

28.93

Mike P

28.4

Kathy

26.9

Ryan

26.7

Alan

25

Jane

24.33

Steph

23.9

Bill G

23.8

Natalie

23.75

Brenda

23.7

Audrey

23.6

Michele

23.2

Tom

21.6

Veronica

21.4

Mark D

19.9

Misty

19.6

Max

19.55

Robin

19.25

Kishore

19.1

Jen

18.6

Eric

18.42

Judy

16.7

Kristy

13.2

Kirti

12.9

Tara

12.8

Sue

10.65

Cathy

9.47

Robbie

9.3

Irene

9.18

Bob

8.16

Trese

7.3

Diane

5.6

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"Bike 30 kcal for time"

Name

Time

Rob

1:24

Bill G

1:30

Eddie

1:31

Nate

1:34

Dave

1:43

Dan

1:43

Joe

1:48

Chris A

1:49

Gary

1:52

Jon

1:52

James

1:56

Jeff

1:58

Scott W

2:03

Matt

2:05

Chris M

2:05

Eric

2:09

Teri

2:14

Chris K

2:15

Greg

2:16

Misty

2:20

Audrey

2:20

Scott G

2:25

Cindy

2:28

Bill C

2:36

Kathy

2:37

Veronica

2:39

Lew

2:39

Michele

2:51

Tricia

2:57

Kishore

3:10

Robin

3:10

Robbie

3:13

Chris G

3:14

Steph

3:25

Christine

3:28

Tara

3:38

Max

3:40

Heidi

3:52

Bonnie

4:04

Trese

4:04

Cathy

4:10

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Passion Paradox

Always be aware of the evil side of passion – the self-indulgent, narcissistic side. Passion often entails the abandonment of reason in the reckless pursuit of pleasure and gratification. It can be wild, chaotic, and unpredictable. And while that may read as “exciting and enticing” especially in this day and age – it can be decidedly self-destructive as well. I’ve seen so many people, who have their lives 80% fulfilled – blinded by passion, they abandon reason to go and have that other 20% they think is missing. They lose the 80% of their great life and what grounded them. They eventually learn they can’t live on the 20% of what they now have, without that 80% of what was real. Eventually, they lose everything that really mattered. This is the evil side of passion.  - Coach Scott Abel

Self Indulgent or Narcissistic? Spend too much time in either place and you'll wake up from the dream a very unhappy person.

 

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"White Board Event, Plate Pushers"

Carb up and caffeinate.

Name

Power Index

Jeff

5.68

Chris A

5.35

Kathy

5.2

Eddie

5.11

Matt

5.04

Bill G

5.04

Audrey

4.95

Chris K

4.87

Jon K

4.85

Tod W

4.83

James

4.83

Mike P

4.78

Bill C

4.77

Tia

4.71

Nate

4.69

Cindy

4.68

Alan

4.63

Christine

4.38

Teri

4.37

Dave

4.22

Pam

4.1

Heidi

4.02

Carolyn

3.88

Joe

3.87

Tom

3.84

Scott G

3.75

Greg

3.72

Shawn

3.52

Bob

3.5

Judy

3.42

Jaime

3.35

Kristy

3.31

Robin

3.29

Veronica

3.25

Scott W

3.25

Tara

3.2

Steph

3.17

Michele

3.17

Eric

3.1

Diane

2.64

Tricia

2.52

Kirti

2.47

Margaret

1.64

Max

1.5

Trese

1.49

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"Non-Contractile Mass Still Matters"

After shedding over 40 lbs of non-contractile mass since last year, JB is wearing the Bulls Eye for the bench event.  

Name

Power Index

Jeff

5.68

Chris A

5.35

Kathy

5.2

Eddie

5.11

Audrey

4.95

Jon K

4.85

Tod W

4.83

Bill C

4.77

Tia

4.71

Nate

4.69

Cindy

4.68

Alan

4.63

Christine

4.38

Teri

4.37

Dave

4.22

Pam

4.1

Heidi

4.02

Carolyn

3.88

Joe

3.87

Tom

3.84

Scott G

3.75

Shawn

3.52

Bob

3.5

Judy

3.42

Robin

3.29

Veronica

3.25

Scott W

3.25

Eric

3.1

Diane

2.64

Margaret

1.64

Trese

1.49

 

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"DB to OH AMRAP 1 min x 2 rounds"

Use of the hips to generate power is critical combined with a low non-contractile to contractile mass ratio. Score = [(DB weight x 2) x (total reps completed both sets)]/BW lbs.

Name

Score

Audrey

21.1

Cindy

20.3

Kathy

18.9

James

18

Chris A

17.6

Nate

16.3

Chris G

15.5

Evan

15.3

Jackie

15.2

Danae

14.8

Dan

14.4

Carolyn

14.3

Mark D

14.2

Tia

13.7

Todd R

13.1

Joe

12.9

Mark O

12.7

Steph

12

Greg

11.2

Heidi

11

Jen

10.7

Judy

10.6

Max

10.5

Tod W

9.9

Lew

9.8

Kishore

9.1

Robin

8.6

Sue

8.4

Kirti

7.9

Veronica

7.1

Tara

6.7

Bonnie

6.5

Cathy

6.2

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Coach B Tutorial on Skill Transfer Exercises for the Snatch.

We'll be including the Snatch Balance Drill for legs this week, recommended warmup should include 1 - 4 in the video to prepare. For those with limited shoulder mobility, use a split snatch finish instead of a squat finish. I also recommend hamstring stretching prior to the WOD, light straight leg band kickdowns would be good to include.

mp4 version video
wmv version video

 

 

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"Combined relative time for C2 and Bike, 30 kcal"

Carb up and caffeinate. The white board event index will be the participant's body mass in lbs X the (total time in seconds/1000) for the bike + C2 Rower (30 kcal each). You can use the bike for both rounds if necessary (only physical issues, not just because you hate the rower). The lower the score, the better. For example, if your time on the C2 and Bike is 2:00 min each, that will equal 240 seconds combined. If you weight 200 lbs, your score will be 48 (no units) 200 x 0.240. If one of the ladies has a time of 1:50 min on both ergs and weighs 145 lbs then (145 lbs x .220) = 31.9 she'll crush some of the guys that are carrying extra non-contractile mass.

The bike is much tougher than the rower unless you are a spinning regular. The lower the score, the better. Low bodyweight and high work output = Good.

Audrey used the rower twice resulting in a disqualification, Kathy remains the women's leader.

Rob wears the bulls eye for the men.

Bonnie finished both rounds, great job Bonnie!

The over 50+ guys are crushing it.

Awesome participation!

Name

Work Index

Audrey (DQ)

21.3

Rob

25.96

Michele (size matters)

29.6

Gary (age 50)

32.1

Chris A

32.64

Greg (age 58)

33.9

James

34.55

Bill G

34.63

Jon

34.7

Nate

34.8

Tom (age 53)

35.3

Kathy

36.1

Dave O

36.9

Lew

37.2

Natalie

37.2

Dan

37.2

Chris M (bike 2x)

37.3

Evan

38.2

Bill C

38.2

Cindy

38.3

Misty

38.7

Mark O

40.3

Scott W

41.6

Chris K

42.3

Tricia

43.65

Brenda

44

Steph

44.2

Eddie

44.6

Pam

44.9

Teri

45

Robin

45.2

Jackie

47.4

Marlene

48.7

Kristy

49.3

Erik

50.74

Judy

54.9

Sue

57.5

Joe

58.2

Bob

60.6

Mark D

60.8

Trese

72.2

Bonnie

77.9

Cathy T

81.3

Jaime

Disappeared

after round 1

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"KB Thrusters. Best of two sets, (weight x reps) for 1 min, squat to the Dmax ball"

Name

Work Index

Jon

1400

James

1350

Dan

1250

Tom

1250

Chris A

1250

Cindy

1160

Evan

1150

Audrey

1080

Dave O

1050

Danae

900

Misty

870

Tia

800

Veronica

690

Brenda

660

Steph

660

Kishore

600

Judy

600

Lew

560

Trese

500

Maxine

500

Heidi

420

Sue

270

 

 

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"Power Index for Wed/Thurs Plate Royales. Week of 2/7/13"

Tough run this week because of a damp carpet. More new PRs set, still a round of PM sessions to go. Great effort everyone.

Name

Power Index

Dan

5.58

Jeff

5.47

Chris A

5.42

Nate

5.07

Eddie

4.87

Cindy

4.85

Rob

4.80

Jackie

4.67

Audrey

4.66

Bill C

4.58

Matt

4.56

Tia

4.30

Christine

4.23

Teri

4.19

Tod W

4.14

Pam

4.10

Chris G

4.06

James

3.95

Dave O

3.87

Heidi

3.85

Martha

3.78

Chris M

3.76

Alan

3.71

Lew

3.70

Scott G

3.66

Misty

3.58

Kristy

3.46

Tara

2.89

Bob

2.83

Brenda

2.77

Diane

2.74

Judy

2.56

Kirti

2.29

Margaret

1.74

Cathy T

1.64

Trese

1.40

Max

1.03

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"What's on tap for legs"

Carb up and caffeinate. LaPlate Royales will be the white board event. EVERYONE will use the south lane. Ladies 145 lbs, guys 200 lbs or adjust accordingly for power. Down and back for time. Also included will be plyo box squatting, touch and go's, single KB OH squats with a cup grip (new), goblet laterals (pictured) along with hard core booty work.

Enjoy.

 

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CF Tutorial on Tire Flip Technique by Rob Orlando.

Along with lunges, tire flips are another movement that are often times entertaining to watch people perform. I would say if they can't lunge properly, it's likely that what you'll see is a back and bicep muscle tire flip, probably similar to how the Neanderthals attempted to move a stone wheel. The reason is they don't have a clue how to use their hips or are too inflexible to use the hips to generate power. If a herniated disc or torn biceps brachii is your goal, continue on with back/bicep muscle flips. Also keep in mind if the tire comes back at you because you aren't getting enough power behind it and you catch it with the foot in plantarflexion, you'll likely tear the achilles tendon as well. To quote Winston Wolfe, "if self-perservation is an instinct you possess", I'd suggest watching this video.

mp4 version video
wmv version video

 

 

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"Monday/Tues Morning" 

Name

500 m Time

Rob

1:31.5

Dan

1:33.8

Nate

1:35.2

James

1:39.3

Eddie

1:39.6

Gary

1:39.7

Matt

1:40.6

Todd R

1:40.9

Evan

1:40.9

Chris A.

1:41.3

Dave O

1:44.3

Audrey

1:45.5

Cindy

1:48.6

Teri

1:48.7

Lew

1:49.2

Chris M (bike)

1:50.0

Bill C

1:51.8

Chris G

1:55.0

Misty

1:56.0

Tod W

1:57.5

Jackie

1:58.0

Tricia

1:58.9

Natalie

1:59.7

Brenda

2:00.1

Christine

2:00.4

Veronica

2:01.2

Sue

2:02.0

Steph

2:03.7

Michele

2:07.0

Diane

2:09.8

Karen

2:10.7

Kirti

2:13.0

Kristy

2:13.4

Max

2:15.0

Cathy T

2:18.0

Jeff

DNF

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"[(Plate Mass/Body Mass)/(seconds/100)]"

The final results. Lots of new PRs. Thanks for participating!

Name

Power Index

Dan

6.08

Jeff

5.79

Chris A

5.69

Matt K

5.64

Audrey

5.14

Ryan

5.01

Nate

5.00

Lew

4.96

Rob

4.96

Bill G

4.90

Chris K

4.87

Chris M

4.86

Amy

4.75

Cindy

4.74

Jackie

4.64

Kathy

4.56

Tod W

4.50

Teri

4.41

Martha

4.20

James

4.15

Tom

4.01

Michele

3.92

Greg

3.90

Alan

3.77

Heidi

3.65

Mike P

3.49

Kristi

3.45

Steph

3.36

Scott

3.29

Kishore

3.27

Christine

3.26

Natalie

3.21

Brenda

3.14

Marlene

3.00

Scott G.

2.89

Bob

2.82

Judy

2.55

Tara

2.50

Kirti

2.48

Cathy T

1.42

Tera

1.41

Maxine

1.09

Trese

0.68

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Image
Image

3440 Heritage Club Drive,
Hilliard, OH 43026

Phone: (614) 850 - 0070