Wednesday Workout & The Problem That I Have With Training Child Athletes

I survived a crazy-busy day yesterday.

Morning clients, some writing and then taking the remainder of the afternoon off to take Joey, my 5-year-old, to the dentist.

Joey had to get 3 cavities filled. After a brief discussion, it was determined between myself and her dentist, Dr. Laurel, that the best route to go to help Joey through the agony of getting cavities filled was LAUGHING GAS.

After it all, she felt nothing and just remembered feeling like she was floating on a cloud. Too bad :-), I had brought my Flip Camera hoping that the experience would be something like this...



After the dentist we headed home and then my night really began.

I whipped up dinner in about 30-minutes and then AJ and I headed over to her soccer practice. I stuck around for a little bit only to watch her coach make the team run around a 400m track several times.

It was painful to watch. Partly because I can remember my old high school basketball coach force laps on us in the gym (more for punishment than for conditioning), but mainly because I don't think running around a track at sub-maximal effort for 20-minutes is congruent to the demands of soccer.

Soccer, and any other team sport for that matter, is a series of sprints and start-stop actions. You don't just run straight. You go forward, backward, side to side and every other direction.

The duration of these MAXIMAL EFFORT activities lasts only a matter of seconds. So, to force your athletes to run at slogging pace for 20-minutes is teaching them nothing.

The whole "building a cardio base" theory is a bunch of crap.

Sometimes I wish coaches would use logic when they put their practices together. Young athletes should be focusing on short sprints and agility drills to build power and speed.

Practice SPECIFICALLY to the demands of your sport.

After having enough of watching my daughter kill-off her fast twitch muscle fibers by jogging away, I hopped over to the gym for my own workout.

Here's what went down...

1a) Pull-ups (5 x 230, 6 x 230, 15 x bodyweight)*
1b) Standing BB Military Press (5 x 135, 6 x 135, 15 x 95)

2a) DB Rows (12 x 80, 15 x 80, 25 x 60)
2b) Blast Strap Push-ups (27, 22)

3) Dips (15, 12)

***I weigh 175lbs, so for the pull-ups, 230lbs = 175 (my bodyweight) + 55lbs on a weight belt

A good workout. But, I'm not used ot training at night, so I felt that my energy was relatively low. I find that mid-afternoon is my ideal/optimal time for training.

After the workout, I headed back to the soccer pitch to pick AJ up. We got home and started to bake some cupcakes for the kids in her class.

It's her birthday tomorrow!

Have a great day,
Chris
The FitAndBusyDad

Tomfoolery & Shenanigans: The Story of Our Lives

Sometimes, not all the time, but sometimes I get emails and or comments about whether or not the stories I tell are true.

Is my household that much of a circus on some nights (or early, early mornings)?

As much as I would like to say that some of it is, in fact, fabricated...I can't.

I tell the truth each and every time I recount the ridiculousness that goes on in our house. It's part of me trying to be as transparent as possible for you so that you know that you're not alone in the Busy Dad world.

BUT, just in case you need another perspective or just don't believe me when I tell you that, for example, my 5-year-old threw-up ALL OVER my 3-year-old at 4 in the morning, you can consult my wife and her new blog - Tomfoolery & Shenanigans.

It's just our life from a female perspective that I find quite entertaining - not because she's my wife, but because I enjoy her humor and writing style.

Take a gander and check it out HERE.

=>Rozanne Lopez' Tomfoolery & Shenanigans

And if your wife ever complains about how bad she has it, send her over to Rozanne's blog for a quick laugh...at our expense.

Chris
The FitAndBusyDad

The First Guy To The Dessert Table

So I'm sitting in a conference and the facilitator calls for a lunch break.

I don't really know anyone, so I tag along with the only 3 other people that I know are Canadian (birds of the same feather, right?). One guy is a gentle giant trainer from St. Catherine's, one is a strength coach with my alma mater (the University of Guelph), and the other is a nutrition scientist in great shape.

So we all grab lunch and I'm quietly observing what these guys are eating - sandwiches, salads, greens, soup...nothing out of the ordinary.

But when you're at these "fitness industry" events, you always wonder if anyone is going to touch the dessert. Taking a look at my table, I think "OK, the trainer is jacked, so he'll hit the dessert first because he'll probably burn it off just by walking back to the conference room. Or will it be the strength coach with the traps the size of the Golden Gate Bridge?"

Then the nutrition guy pipes up, "This is ridiculous. Every time I come to these 'fitness events' there's a bunch of trainers staring at the dessert table but nobody has the stones to get up and grab a piece of cake. Why do I always have to be the first one?"

So Mr. Nutrition gets up and slaps not one but 3 pieces of various desserts on his plate.

"Now this is a guy I can hang with", I think to myself...and we've been friends ever since.

That 3-piece-of-cake-eating-nutrition-expert is none other than Brad Pilon, author of EatStopEat and the NEW controversial book "How Much Protein?".

I managed to track Brad down for an interview last week. Here's how it went down...

CL: Brad, since meeting you and reading your book over a year and a half ago, I've been living an ESE lifestyle. I still get a lot of questions about fasting and whether or not it's really healthy. How long after your first fast do you reap the actual benefits of living an ESE lifestyle?

BP: I think if done properly you should be able to 'see' benefits on the first day. By paying close attention to the cues to eat while you are fasting you are going to have a much better understanding of when and why you eat. This little thing can a have a huge effect on how you eat while you are eating.

CL: As busy dads who are slowly getting older, how does fasting benefit our production of growth hormone and do you think fasting may have anti-aging benefits?

BP: The aging thing is tricky. The only way you would ever be sure is to follow one diet for the rest of your life and see when you die...Obviously not a very fun study. That being said, I think the combined effects that fasting and resistance training have on your hormones can go a long way in preventing the typical age related declines in hormones like testosterone and GH. There are no miracles, but when you are battling age, every little bit helps.

CL: OK, let's shift our discussion onto protein. The mass media has led us to believe that protein is the new "wonder macronutrient" - thus the advent of Atkins, the Zone and South Beach. As busy dads can we ensure that we get enough protein without having to carry around a scale to measure our food? Without being Obsessive Compulsive Eaters?

BP: The easiest way is to realize exactly how much protein you need to eat. The second part is realizing that there is no such thing as a protein food.

Traditionally, we've been lead to believe in the idea of protein foods, like eggs as an example. However, a piece of 7 grain bread has roughly the same amount of protein as an egg. So does about 3/4 of a cup of pasta, even two tablespoons of Parmesan has an impressive amount of protein. Infact, 3/4 of a cup of pasta with a 1/2 cup of pasta sauce and some parmesian cheese has as much protein as a 3 egg omelette! So by eating a balanced diet with lots of variety, it's actually very difficult NOT to get enough protein in any given day.

CL: OK, so what about post-workout nutrition? Have you found any research supporting a specific amount of protein we need to ingest after a workout to get the maximum benefits? What about timing?

BP: The most important thing to remember is that if you are training consistently then EVERY SINGLE meal you eat is both pre and post workout nutrition.

The hormonal and structural changes caused by resistance training last for up to 48 hours, so every meal you eat while you are following a training program will have some sort of effect on your muscle recovery. That being said, I think the idea of a 'magical' period 1 hour after your workout where you make or break your muscle building is GREATLY over-exaggerated and is more marketing than science. It's an area of nutrition were we can definitely relax without seeing any noticeable change in our physique.

CL: Brad, thanks for dispelling a lot of common misconceptions about food, fasting and protein for us. Next time you're in town, dessert's on me!

Don't forget to pick-up a copy of EatStopEat and receive a FREE copy of Brad's new book "How Much Protein?"...

=>Get EatStopEat and receive "How Much Protein?" for FR*EE

See you at the dessert table!

CL
The FitAndBusyDad

P.S. Following an ESE Lifestyle in combination with consistent FitAndBusyDad Workouts has allowed me to eat whatever I want while staying consistently under 11% Body Fat. Could this killer combo do the same for you?

=>Get Started with FitAndBusyDad Workouts

What the He** is a Kettlebe**?

I was introduced to kettlebells about 16 years ago when I picked up a fitness magazine, read it cover to cover, and then got lured into the advertisements in the back of the magazine.

At first, like many of us, I didn't get it. What's a cannon ball with a handle on it going to do for me?

Boy, was I wrong.

Now, I have 7 KBs and I use them every week. Come the summer time, that will increase to everyday because I can't stand to be inside a gym when the weather's nice.

I asked my friend Troy Anderson, a coach in Tempe, Arizona why he uses KBs as his primary training tool. Here's how that conversation went down...

CL: Troy, first, tell us a little about yourself and your general philosophy when it comes to training.

TA: Sure, Chris. I’m a fitness coach located in Tempe, AZ working in the profession for 11 years. I’m the owner of Anderson Training Systems. We operate by 2 primary principles:

1-Ductus Exemplo (leadership by example)
2-Fitness Ain't Pretty, Results ARE!

Personally I am a life long under-sized, under-talented athlete that used strength and conditioning to achieve beyond my natural means and currently play Australian Rules Football as sport of choice.

I am brand new dad to a baby girl and I am looking forward to being a sporting/physical activity role model for her.

I have been using kettlebells for 5 yrs to help those from 16 to 60. Regardless of their goal(s) they are the only tool that all my 1 on 1 clients touch every single time they come in.

CL: OK, I’ll bite. Out of all the little “toys” that are available to you in a gym, why kettlebells?

TA: 2 reasons:

1-versatility you can use them anytime anywhere and get great workout in. Just last week I did a quick workout with a KB that I had in the back of my truck in the hospital parking lot, like 4 hours after my little girl was born. It was great. Sure you can do lots of bodyweight stuff but ultimately we need a way to progress or overload, and as guys don't we all really want to put weight in our hand(s)

Like in the example of my hospital workout, I would much rather - for the time, overall benefit and general enjoyment - snatch a kettlebell 100 times vs doing 50 bodyweight squats and 50 push-ups. It is just a better full-body workout

2--As a professional especially as someone who focuses on working with everyday folks I know I need to get people doing big bang for the buck full body movements; in order to help them sculpt and carve their bodies to the degree they desire. The problem is, as adults they likely have mobility issues and /or have very little lifetime exercise or athletic experience which plays a significant role when it comes to teaching some of these more athletic full body movements like squats, cleans, presses, etc...

Basically, what it comes down to is that I can teach/make the complex movement simple in a matter of 2 or 3 workouts vs 2-3 years. End result is that my clients get better results faster.

CL: Great point, man. Congrats on your little girl, and great job on just finding the time to get a workout in. I’m sure people were staring at you in the hospital parking lot. That happens to me a lot when I hook my blast straps up to the roof rack of the minivan while I’m waiting in the parking lot for my kids to get out of school!

So T, tell us what some of your favorite exercises are.

TA: We banter about this topic an awful lot I will give you my top 3 though.

#1 Snatches--most athletic and total movement out there it is a full-body strength, power, coordination movement, if you can snatch you are good to go. Peform these with high reps and you'll have a killer fat loss workout

#2 Turkish Get-up/TGU - If someone held a gun to my head and said Troy you can only use 1 exercise for the rest of your career to get clients top results this would be it.
There isn't an aspect of the body that doesn't take a beating; while not as explosive as a snatch it does take some serious focus. Which I think is very cool side benefit for most trainees it actually forces them to 'get in the moment' and quit thinking about all the BS that goes on in their day.
You can't do a TGU with out focus.

#3 Double Front Squat--I have squatted with a lot of different implements and I must say that a double KB front squat really works your legs because you get such a great and natural range of motion but it also scorches the core because of the placement of the KB's. You'll be pleasantly surprised how much your core gets worked.

CL: TGUs are one of my favorites too. You’re right, it does take a lot of concentration and mental focus. Especially when you’ve got 72lbs over your head and you need to ensure that it doesn’t come crashing down onto your skull. OK, let’s get into some conditioning stuff.

What’s a “smoke session”? There's some urban kettlebell legend that a "smoke session" is one of the toughest workouts on the planet. Can you confirm or deny these rumors?

TA: Yeah funny that term came to me from a supressed memory of military training. We had this mean, little drill sergeant who dragged us out into the sand pit one Saturday night when we were supposed to have a weekend pass, and 'smoked' the crap out of us for like 90 mins. So that is where the legend of the smoke session came from. They are tough but in the program they are progressive, so they aren't just intended to be brutal for the sake of being brutal. I mean really fat loss and fitness aren't supposed to be easy.

As a kick off for the Meltdown Program launch I am thinking of doing a live smoke session, if I can figure out the technology. Ultimately a smoke session is a kettlebell specific, pretty intense interval training session. Again it’s the flexibiltiy of the kettlebell!

CL: OK, here’s a question/comment that I get a lot and just really pisses me off. What's your response to the skeptics that say "whatever you can do with a kettlebell, you can do with a dumbbell"?

TA: I would say they are full of crap. I can say that with confidence because around 6 yrs ago I was that guy and now I can admit I was 100% wrong. Here's something to think about… I would bet anyone that I can take the average or even untrained person and teach them how to effectively and safely perform a squat, deadlift and overhead press faster than anyone can do that with a dumbbell.

CL: Great challenge. I wonder if there are any trainers out there that would have the stones to take you up on it? So Troy, you’re a new dad, so I’m sure that you’re just starting to find out what all of us dads already know…that finding time to stay lean, eat well and maintain a healthy lifestyle becomes a challenge.

Can you give us some FitAndBusyDad nutrition tips?

TA: Ok a couple quick ones for you

1) You must have prepared protein source available at all times, the moment you don't you are set up for making bad decisions. Generally for me this means have some fish, polutry, pork or beef that has been grilled in my refrigerator, that way I can just warm it up and add the necessary ingredients for a complete meal.

2) Prep your veggies don't be lazy once you have purchased your veggies spend the extra 30mins are so prepping/chopping them in to usable forms so you can have them at the ready during the week.

3) Beans - Use them. They add volume, texture, fiber and some protein too. I love black beans personally

4) Flax meal and Metamucil - Add either or both help to make your protein shakes more filling and a little more complete.

CL: So, with the Kettlebell Meltdown, you’ve proven that you can get a great fat loss workout with kettlebells. But, are kettlebell workouts good for developing strength, power and/or endurance?

You can get all of the above depending on the protocol you use with your kettlebells as much as they are unique they are still a resistance training tool.

However, if you want to get into specifics, during my in-season training I pretty much exclusively use kettlebells to keep lean strong and explosive. At nearly 35 I compete and prevail against players that sometimes are more than a decade younger than I am. I attribute a lot of that to the kettlebell work.

Another instance would be my colleague Ken Black he trains almost exclusively with KB's he came down to Josh's facility a couple years ago and loaded a 300lb stone and flipped the 900lb tire. I also used the KB a lot during a train-up for strongman contest.

As for endurance I am currently using them to train a couple first time ironman competitors. While not specific to barbell sports like powerlifting and olympic lifting, KB's can definitely assist them and for an athlete, weekend warrior, or fat loss enthusiast they have more than enough fire power to provide benefit in those areas.

CL: Awesome stuff, Troy. You really know what you're talking about when it come to training with kettlebells!

To check out Troy's new Kettlebell Meltdown Fat Loss Program, click HERE.

=>Kettlebell Meltdown Fat Loss

Chris Lopez
The FitAndBusyDad

P.S. I'll be using Troy's Smoke Sessions for my FitAndBusyDad Transformation. Have you signed-up for the Challenge yet?

=>Get started with your FitAndBusyDad Transformation!