In order to achieve an average level of fitness, one has to significantly increase their level of exercise from what has become the norm.  This can easily be achieved by running a few miles each week and then performing some moderate strength training 2 days per week, or attending a few bootcamp style classes with no specific structure, programming or progression.  (By the way, you won’t find those types of bootcamp classes here at FBD)

However, if you want to actually train for a race or train to get in your best shape, you need to approach your “exercise program” with a well designed, comprehensive approach that gives you the opportunity to get consistently stronger, more powerful, and better conditioned.

If you want to get in the best shape of your life and feel 10 years younger, then you have to set goals and do the things it takes to get there.  A friend of mine, Kevin Buckley from Dynamic Strength and Conditioning  said it best, “You can’t just get up and do your 30 minutes on your treadmill at the same level you’ve been doing for the past year, go to work, eat like crap, go home, watch tv, go to bed, get up and repeat.  You need to adopt a lifestyle that will affect your ability to meet your goals.”  I couldn’t agree more.

There is nothing wrong with achieving an average level of fitness….more Americans need to do at least that much, but if you really want to change the way you feel and look, then frankly it is going to require that you adopt a lifestyle that will allow you to reach that goal.  Planning what you eat, getting adequate sleep, and exercising with a purpose (ie goals) is the only way to train to get better at a sport or activity you want to improve in.  It is no different in achieving a healthy life.

When asked, “Why do you exercise, or why do you want a personal trainer or coach?” the goals people typically state are “I want to get in shape”, or “I want to lose weight”.  These are not goals.  Stating instead, “I want to bench press 100 lbs for 10 reps or I want to lose 30 lbs in 8 months is a goal.  Do you see the difference?

If you have a goal, I can get you there, if you are willing to do your part.  I have a staff of trainers that are all equipped to get you there.  Many of my trainers are training for something whether it is a fitness competition, a biathlon, a triathlon, or some other event.  We understand training…not just exercising.  Let us help you train for your next event, and let us help you set and reach your next goal.

~ Rob Hudson

I mentioned in the last newsletter that my wife and I were CLEANING UP our eating and going on a 32 day diet.  It is a huge asset for me to have a partner in this process.  We can hold each other accountable and encourage each other too.  I have felt really good throughout the first 8 days, but I was more than ready to start this program.  I’ve been lean before, and I was ready to feel that way again.  Lisa felt a little deprived on day 7, but she stuck with her calorie commitment.

Our results so far ~

Rob:  Down 7.5 lbs   |    Waist measurement down  1 1/8 inches

Lisa:  Down  5.6lbs   |    Waist measurement down 1 3/8 inches    |   Hip measurement down 1/2 inch

For the next 8 days we will be adding 100 calories per day to our eating regimen.  I will go up to 1600 cal. and Lisa will go up to 1300 cal.  We have good momentum going into our 2nd 8 days and that was the purpose of being so restrictive in our calorie intake for the first 8 day period.  My goal for the next 8 days is to lose another 3 lbs. on the scale and another inch around the waist.

I would like to mention our exercise regimen during this 8 day period.  My exercise is a bit restrictive as I’m still healing from shoulder surgery and my arm movement is strictly limited.  I’m riding a stationary bike and walking for about 45 – 60 minutes most days, and doing some basic lower body and core strength movements 2 days per week.  Lisa is doing 2 days of cardio in the strength and conditioning class (30-45 minutes) and two days of strength training.  That’s it.  It’s not a ton of work.

You must restrict your diet if you want to lose weight.  The “Biggest Loser” show rarely, if ever, mentions their calorie intake for the day, which is really a disservice to most people watching the program.  Marathon workouts are impractical and unnecessary for a healthy lifestyle and weight loss. We can all increase our activity and eat better.

If you have decided to join us…let us know how you are doing.

~ Rob Hudson

Dana Cristee is almost a one year veteran of Rob Hudson’s Strength and ConditioningClass (a.k.a bootcamp fitness class).  Read what she has to say about the class in her own words.

“I added Rob’s Boot Camp classes to my exercise routine in order to enhance my overall level of fitness.  As a runner, I felt I was doing a lot for my cardiovascular health, but I knew I needed to add some strength training to my regimen.

I found it very easy to add Boot Camp to my weekly routine.  Rob offers classes on a variety of days and at convenient times for almost anyone.  Since my schedule changes a lot, the flexibility of choosing 2 classes a week from such a wide array took away the stress and the excuse of not being able to “fit it in.”

I have been amazed at all of the benefits of Boot Camp on my overall health!  I am certainly stronger – in my core, my legs, my arms, you name it.  In addition, my running has improved.  I have more stamina for longer runs and my pace has increased after a couple of years of slowing down.   I have had back issues since I was a teenager, but I rarely have any discomfort anymore.  I believe it is because of the increased core strength and overall lean muscle gains I have seen from Boot Camp.

But, the best part of Boot Camp is actually being there.   It is a very positive environment.  Rob tailors every workout to enhance anyone’s overall fitness.  There is no wasted time because there is a reason behind every exercise or movement.  And, Rob is careful to instruct each participant on the correct way to execute a movement in order to get the maximum benefit and avoid injury.  The camaraderie with the other participants adds to the experience with everyone encouraging each other to strive for their best.  I look forward to being there and I love the feeling of accomplishment that I leave with after a hard workout!”

Dana Cristee ~ Indianapolis

Thanks to Dana for taking the time to give us this encouraging feedback. Here’s a sample of the strength & conditioning class on YouTube.

With the weather turning colder and Christmas decorations hitting the store it can only mean one thing…it’s time for the Holiday Rowing Challenge.

This will be the 4th year for the Fitness by Design Holiday Rowing Challenge. The challenge is simple – row 25K, 30K, 50K, 100K meters or more. (Simple, not easy.)

Dates for our challenge, which mimics the national Concept 2 Holiday Challenge, are Nov. 16 – Dec. 15. During a time of year that many people tend to overeat, the event is designed to increase cardiovascular fitness and expose more people to ergonomic rowing. Participants in this year’s Concept 2 challenge will also be supporting disater relief. For each person who completes the challenge Concept 2 will donate $.02 for each kilometer completed. More info available on their website.

The Rowing Challenge is also a great way to kick-start training for the 2000 meter indoor race, which is scheduled for January 28. Here’s some video from last year’s championship (a couple of old-timers): Watch Lisa / Watch Steve .

There are two ways to complete the challenge:

1. Row independetly and track your meters on the challenge board at FBD.
2. Take the indoor rowing class with Steve Smith which starts on Nov 16. (class info here)

Don’t miss the fun. Get signed-up today.

For more information call 574-0782. Email Steve to sign-up or click the button.

The second annual “Biggest Loser” competition is set to begin on November 1st at IMG, just before the onslaught of typical holiday eating.  The event runs for 6 weeks, and like the previous event, financial incentives play a role in the competition.

In February of 2011 a total of 62 IMG employees completed the “Biggest Loser” program.  You can read here for more details about that competition.  This year’s competition will be similar.

The program will kick off with a weigh-in and 3 key physical tests to give each person their starting point.  The goal of the IMG contest is to help the employees lose weight and gain a healthier lifestyle through exercise.  We will test again at the end of the six weeks to chart each person’s weight loss and their strength and cardio fitness gains.

Steve Smith, Matt Hudson, and myself will be taking the IMG employees through their workouts and offering up simple and effective weight loss advice.   Matt Hudson is the newest addition to our personal training staff here at FBD, but he is not new to the “Biggest Loser” style of training.

In 2009 Matt was a big loser. He lost over 200lbs! He began with a bootcamp style workout regimen that I designed for him, and reduced his caloric intake to 2000 calories or less.  Since then Matt has picked up 2 personal training certifications, and has been working in the fitness industry over the past year.  We know he will have a great perspective for participants that need to lose 40 lbs. or more.

If you are your company are interested in being “big losers”, give me a call. We can definitely help.