Tag exercise

Gym Etiquette

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gymetiquette
Starting today, fitness centers and gyms will be jammed with new members anxious to get into shape in the new year, filled with hope and enthusiasm, while those of us who are regular gym-goers will watch with dread. We will brace ourselves for the new faces, knowing that many them have no clue about gym etiquette. In honor of all gym rats, I am posting this list of guidelines so those of you who are new to the gym environment are alerted to the pet peeves which we harbor.

GYM ETIQUETTE 101:

1. Do not sit on equipment between sets, put your gym bag on a machine you are not using, lean on a machine you are not using, or otherwise hog equipment.
2. Bathe and wear deodorant before coming to the gym. No one wants to smell your stench while working out!
3. Wipe down machines after using them, using a fresh paper towel and sanitizing spray. Do NOT use your sweat-laden towel, sweatshirt or t-shirt.
4. Allow others to work in on equipment. Someone else can knock a set out while you are catching your breath between sets.
5. Do not hit on the ladies while at the gym. This is SO annoying! I have heard just about every pick-up line you can imagine while at the gym.
6. Don’t grunt excessively while training.
7. Don’t make a habit of checking yourself out in the mirror.
8. Don’t drop the weights on the floor. It damages equipment and is extremely irritating to those around you.
9. Re-rack your weights. This is a MAJOR pet peeve with me! If you want to prove that you are a beast by racking eight 45 pound plates on each side of a leg press machine, REMOVE them when you are done! I recently asked someone very nicely to re-rack this same quantity of plates and he pitched a fit, throwing a couple of the plates onto the floor then stomping off.
10. Leave your negative attitude at home. Do not yell, swear, throw things, hit machines or start arguments.
10. Do not wear strong fragrances. People are often allergic to certain scents and can go into asthma attacks from such triggers.
11. Do NOT interrupt people when they are in the middle of a set! I honestly do not know what goes through some people’s minds to believe that it is acceptable to rudely interrupt one’s set to talk to them. Don’t do it!

Gymrulez

When Your Body Says Slow Down…Dealing With Injuries

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Bodybuilders and fitness people are the most driven people around, but they often lose sight of the fact that rest days are an essential part of the muscle recovery and building process. Even injuries won’t stop them from continuing to train. I can relate and have to admit that I have been practicing this for the past two months. The fear of muscle atrophy and descent into something less than muscle goddess status has kept me locked into a regular lifting routine, and though I train with less intensity than I am accustomed to, I am always pushing the envelope to see what I can perform without aggravating existing injuries.
tennis elbow
It has been frustrating to say the least to deal with such significant pain in my forearm, shoulder and neck that I can’t even lift a drinking glass without experiencing dagger-like pain in my forearm. I want to push through the pain, but the associated muscle weakness and nerve irritation are at times so severe that I am not able to. For those of you who are wondering what loss of strength I am dealing with, I can do lateral raises on the left side with a 10 pound weight, while a 3 pound weight on the right side sends burning, shooting pains and cramping along my arm and elbow. Consequently, I am training my upper body at about 60 percent of the intensity level I usually train at.

It has also been a real eye opener for me to discover how much I rely on my right hand for activities. Though I write and draw with my left hand, I perform all sports with my right hand and used to play guitar right-handed. So the tennis elbow which crept up on me has been more crippling than I had ever anticipated.

Normal people would just back off from training completely. I have continued to train, albeit at a reduced intensity. I have also employed the use of muscle creams, ibuprofen, arnica, massage, stretching, ice, sports bands, all to no avail. They say that doctors make the worst patients and I am no exception.

I advise patients to avoid doing what I have been doing! Listen to your body and allow your injury to go through a full healing period without training. Though you may lose muscle, you will be far less likely to re-injure yourself.

January Ironman Magazine Hardbody Feature

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2014-01-Jan-TOC
http://www.ironmanmagazine.com/january-2014-table-of-contents/

Check this out! I am so honored to be chosen for the Hardbody Feature in the January 2014 issue of Ironman Magazine. You will find the six-page feature starting on page 118.

You can download the PDF of the magazine or find it on newsstands.

Building Muscle The Vegan Way

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By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.

Vegan foodBelow is a list of the best vegan protein sources.

Tofu

Tempeh

Lentils

Soybeans

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Soy Protein

Fit For Stage…There Is A Difference

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Original post can be found here: http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/9699-fit-for-stage-there-is-a-difference.html
NY Pro Stage shot
We all know that the general population is pretty resistant to the idea of packing on the massive amounts of muscle which are seen in men’s and women’s bodybuilding. This has made the men’s physique and bikini divisions incredibly enticing since these divisions are represented by a lesser degree of muscularity. However, it drives me nuts when I hear people proclaim that they are going to jump onstage and compete simply because they are reasonably fit.

I am not referring to people who have realistic expectations and who understand that there is a tremendous amount of work and prep that must go into delivering a great package onstage. I am referring to the self-assured, short-sighted individual who thinks that he or she represents the division without recognizing areas which need to be fine-tuned.

I have recently heard a number of fit individuals tell me that they feel they are ready to hit the stage without any preparation or fine-tuning since, in their minds, there is no distinction between what they have to offer and what competitors work so hard to achieve. To me this is an extremely disrespectful approach to the sport.

Those of us who compete are constantly aware of the need to achieve a personal best and take being onstage and representing our divisions very seriously. We understand that the work needs to be put in if we need to round out pec development, work on taper, or fine tune our level of conditioning. So when some newbie comes along expecting to grab a spare pair of board shorts, slap on a Mystic tan and rock the stage, I can’t help but snicker. I know that the newbie who adopts such a cocky attitude can be found dejected post-contest, shocked that his fit body didn’t take down the rest of the competition.

If you have yet to compete and have yourself convinced that you have nothing to learn about the division or the culture, you need to abandon such an attitude and instead learn some humility. There are so many outstanding representatives of the sport who are willing to guide new competitors and offer constructive criticism that you would be foolish not to avail yourself of their experience and knowledge. Make the journey one in which you LEARN and GROW.