nyc personal trainer

Who is Asking?

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I was asked a question last week about insulin and adrenal hormones, and why you wouldn’t want to spike them before your workout.

I field a lot of intelligent questions like this: from clients, training partners and people who write to me, to friends and family.  The answer to so many questions like it is: who is asking?

Many people who read well intentioned or even largely true training advice must keep in mind who is dispensing the advice and who their intended audience is. While there are universal training truths, you must remember the old adage: Sometimes you have to rob Peter to pay Paul.

What do I mean?

  • In times where you hope to increase muscle mass, you’ll be sacrificing training for strength (in intermediate to experienced trainees).

  • In times where your goal is to burn fat, you probably won’t be gaining muscle (novice trainees might, but intermediate and advanced will not).

  • You do not want to take in sugar or carbohydrate to spike your insulin before you workout because it will come with performance detriment, but a wrestler or grappler who is doing two-a-days and has a strength session may actually benefit from increasing their blood glucose levels with GOOD sugars before a workout or training session.

 

I think I’m making my point. There are only so many masters you can serve, and simultaneous goals you can achieve. That's why you must establish your priority and be realistic about your situation to get better results. It comes back to the big question: Who is asking?

Often times, you have to be aware of situations where you “don’t know what you don’t know” (to borrow another old phrase). This is where professionals and coaches are critical: they help you identify who you are, what group you fit into, and how to best address your question. More importantly, they can help you prioritize your goals. Sometimes you don’t even know what questions to be asking. That’s why anyone serious about their training needs coaching in some capacity.

From the side of the professional, the coach, the trainer, the therapist: this is where we need to band together and establish good networks: if I am being asked by an olympic lifter how to “clean up” their clean and jerk for competition, that is not something I can offer finer nuance on, and I am acutely aware of that. We can work your clean, front squat and mobility to get you a bit better, but if you have very little time, and it's all mechanics of sport: I want to refer you to the best sport coach. If you ask me about conditioning, strength and mobility for grappling, then I can help you quite readily, and if a yoga teacher was asked about grappling, I would expect he/she to do the same.

I digress and offer the simple advice we opened with: if you or your client can better identify the priority in your current program and reality of the situation, you can better identify the big question:

Who is asking?

 

There Are Two Ways to Lose Weight

I would characterize a lot of what I do as weight management.

Weight loss goals can vary. For some of my clients, the goal of losing weight is to better their life and health, whereas I have others who do so for sport. I even have people who want to gain weight, usually because they want to be stronger or for aesthetic purposes.

For those who are looking to lose weight for their health, or who may just be looking for a big change in their fitness, there is an important distinction one must understand:

There’s a difference between dieting and losing weight as a lifestyle change, and dieting and losing weight aggressively for a goal. The time tables vary greatly, as do the speed of results, but both are equally valid approaches. I say this upfront because you must go into your weight loss with the right expectations.

Lifestyle Changes

The "weight loss as a lifestyle change” idea gets thrown around all too often without proper context. I do believe we should always aspire to be doing better in our everyday life and it should be reflected in our actions. But to lose weight progressively as a result of a lifestyle change is much different than planning a short term weight loss where the goal is purely changing the number on the scale.

With this approach, I won’t be asking you to very strictly measure your food. Instead, I’ll give you strategies to help you become mindful of your portions, we’ll keep a food diary (at first), but I won’t necessarily recommend calorie/macronutrient counting, or even weighing all of your food. I want you to learn bigger concepts, and to learn to read how your body feels. This takes time and longer term, you will become a better person for it. In the short term, however, it’s important to have your expectations aligned with the reality of dieting this way.

These are realities to losing weight this way:

·  It sometimes means slower weight loss for those already at a healthy weight. Those who are overweight will lose weight quickly at first, but it will eventually be a bit more measured.

·  You will inevitably hit plateaus, and they may last a while. You will have to do work to figure out how to overcome these plateaus.

·  You have very low risk of ever rebounding to your old weight.

·  You will create new healthy lifestyle habits, improving not only your overall physical health, but also your mental health and quality of life.

 

Aggressive Plans

You’ll always move more quickly with shorter term weight loss plans (or “diets”) simply because the parameters of the plan are a bit more aggressive in nature. They mean to accomplish a very clearly defined goal that is tied to numbers or some measurable performance marker.  

They are profoundly effective. I am of course speaking only to safe, responsible programs here, and nothing that is drug induced or depriving in a dangerous way.

What are some of the reasons you’d lose weight like this? You’d be trying to do any of the following on a shorter timeline:

·  You’re trying to “reset” your body and clean the palate. Some would call it a “cleanse,” but it’s really just a fresh start.

·  You’re trying to lose a stubborn amount of weight.

·  You’re trying to “transform” your physical appearance quickly.

·  You’re trying to lose weight for performance reasons.

·  You find that you just do well with a disciplined, strict approach.

When losing weight this way, you’ll have to measure what you take in, be it portions, calories, macronutrients. Whatever the metric is, it must be measured. This isn’t always the case for “lifestyle changes,” and it’s the reason why aggressively dieting works the way it does.

 

It’s important to know that this is not always meant to be permanent. The idea of permanence is flawed anyway, but the real key is that these plans get you to where you want to be and from there, you can manage. I don’t think most people would care to spend their life measuring everything on a food scale or traveling with measuring cups. That’s why these plans should not be something you do “forever.” Most people WILL burn out eventually. It’s the reason people "yo-yo" when going off a temporary weight loss plan or “diet”: they may have pushed themselves too hard and tried to maintain an impossible standard.

Here are some realities to losing weight this way:

·  You’ll move much more quickly in the direction of your goals.

·  There will be more sacrifice.

·  You’ll learn a tremendous amount about yourself and grow mentally.


Overall, neither one of these plans is inherently more difficult than the other as it ends up being very personal. I would wager that lifestyle changes are a little more difficult to make depending on your level of malleability, but they exponentially increase in ease and happiness as you go through your everyday life.

The main reason I took time to write this is because I want to make sure everyone understands what they're getting into whenever they choose the path that they do to lose weight. Like I said, there's nothing wrong with either one, but they all present unique challenges. 

If you have any experiences to share, I encourage you to comment below or send me a message sometime. I always like hearing the journey of others. 

Be well,

Mark

My Morning Rituals & How to Make Your Own

Me demonstrating the Hindu Push Up at Maui Jiu Jitsu. Photo Credit: Kristie Andreula

 

Each morning, I have a wake up ritual that I do all or most of, no matter where I am. Coming out of deep sleep is a delicate thing: from a physical, but also mental perspective. 

How often do you hear about the person (or maybe it's you) who wakes up just in time to get dressed and run out the door to catch a subway or shoot to the expressway to make it to work or school on time... barely. 

That's such a shocking way to start your day. There's a physiological response to that as well: one that you probably don't want if you're trying to maximize fat loss, maintain healthy body composition, stay primed for your best performing self.... Oh and did I mention that the scenario I described above is super stressful? 

Treat yourself a little better. That's the #1 reason to do this. We could sit and discuss the intricate X's and O's of adrenal hormone response, cortisol and fat storage, and the history of successful people and wake up rituals, but the real reason you should plan a morning ritual is because it's simply time for you.  Time you make for yourself always results in a good return on the investment: you're happier, calmer, have time to think, be more creative, etc. 

Getting beyond the physiological and philosophical reasonings and justifications, I also enjoy my routine for these two reasons:

  • The ritual itself signals to me it's time to wake up, gets me out of a groggy state, and ready to train or do whatever I need to that morning. 
  • I've found tremendous benefit mentally in waking up and not putting my mind on anything except what I'm doing to get the day started. 

 

My Morning Rituals 

 

Tongue Scrape

I always do this, no matter what. It's probably the oral health routine most people do the least, but would feel the best after doing. I use Dr Tung's metal tongue scraper, as the plastic ones never work and aren't particularly durable, and using a brush just sort of has the effect that smushing mud with your shoe into your shag carpet would. You'd be shocked and possibly disgusted as to what comes off your tongue, so it's best to get it off! I do this before drinking any water. I'll let you Google the sulphuric compounds that build up on your teeth and smell like death...

 

Brush My Teeth

This is what most people (hopefully) do anyway, but after a good tongue scrape, I brush my teeth. Self explanatory as to why, and you can debate what toothpaste you want to use. 

 

Coconut Oil Swish and "Pulling"

This is something that I've found to be the most refreshing and waking of any morning habit, and it's so easy to do! Simply take about a tablespoon of coconut oil (unrefined, extra virgin works best and is all I recommend), and swish for 15 to 20 minutes. Besides the different benefits people commonly write about across the Internet and literature of the oil pulling away impurities and acting as an antimicrobial, I find that it has the effect of "moisturizing my mouth." On the east coast, much of the year is very raw and dry, and your skin and sinuses get pretty baron. The throat is no different. The oil feels really refreshing on your gums, mouth and throat and takes away any scratchy or overly parched feeling. It's like a moisturizer for your mouth.

 

Drink a glass of room temperature water

I make sure the first thing I drink after the steps above is water: never coffee. After going about 8 hours without fluids, it's a good idea to hydrate. I also feel, intuitively, that it starts to wake up my "insides" and helps get the digestion or "elimination mechanisms" primed.  

 

My Choice Mobility Exercises

If I wanted to, I could do a movement for each joint in very little time (5-10 minutes), but usually in the morning, I do the most important areas for me: neck, shoulders, spine, hips.

Most days, after I do the specific joint mobility of what's listed above, I'll do:

  • A minute or two of Hindu Push-Ups (no rep prescription
  • A minute of two of Hindu Squats
  • 10 straight legged forward bends, bringing my forehead to my ankles.

I don't always assign rep counts, and usually go for time because I like to move until I don't hear any more crackly creeks or pops in the body or joints. That's my sign that I'm mobile and I've started to get the joints and connective tissue lubricated. 

NOTE: This is NOT a morning workout, it's simply getting my body moving and ready to move for the day.

 

Don't Eat Until Moving My Bowels

While this one may be controversial for some (or a giggle-inducer), it really shouldn't be. I was introduced to Dr John Tilden's book, Toxemia Explained a little over a year before writing this. In it, he makes the case for us essentially being digestive machines. In other words, we are only as healthy as what we can digest. When we are burdened digestively, it's not a bad idea to fast and let our body deal with what's already there. 

The logic for me in this practice is this: Most people poop in the morning, so after that morning "movement," they accumulate a whole day of eating, drinking, etc. That stuff is just waiting in que to exit the body all day. Then when you sleep, there's a host of metabolic processes that happen overnight, not to mention a nice little "gravity shift" on you when you stand up in the morning.  I like to let all this run its course, drink water (as stated above), and if necessary, some coffee for "added stimulation" to let the process happen. Then you start the day with a clean slate. You aren't piling shit on top of shit, so to speak. 

Making Your Own Morning Routine

Beyond that- it's up to you. Many people have really awesome rituals that are worth reading about, Steve Maxwell and Nikolai Amosov come to mind, but I think what's most important is just having a routine. Famously, Tim Ferriss loves to ask all his high profile interviewees about this topic, and while I do believe the best performers in the world have morning routines, that's not why YOU should- I just think it's a nice thing to do. 

 I believe and benefit from having a morning routine and I think it's less important to get caught up in the minutia of what to do, or why doing it will "put you on the path to excellence," but rather concentrate on constructing a routine that you find beneficial and puts you in your unique, calm headspace. Then, just do it.

(If you come up with a cool one, drop me a line!)