Train

Train

Tuesday, July 22, 2014

This is stronger than any muscle ever will be

Tuesday, April 15, 2014

IN THE BEGINNING...OBSESSED

As I continue to research and learn about the Greeks and their contribution to organized fitness, I cannot help but be amazed. Amazed at not only the level in which they regarded health, strength and overall well being, but the knowledge they gained through studying at a time I call B.C. BEFORE CELL PHONES. 

Remember, it was Plato himself who said:

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserves it".

"Lack of activity".  You see the Greeks, who by the way, are credited with inventing:

  • The gymnasium, or gymnasion aka "The Gym
  • The dumbell, or then know as Halteres

  • Organized training routines
  • The beginning of what we know now as Physical Therapy 
  • The OLYMPICS


They HAD to be strong. They had to build, and develop, and defend themselves or they would not survive. 

This section of my blog entitled, "IN THE BEGINNING...." is meant to trace Fitness through the ages. The more I learn and read the more I cannot help but be saddened by our current state of health. Our society has become sedimentary. A society too reliant on an App to tell us what to do, when to move, when to do this and when to do that. We are inundated with conflicting information, "30 day" routines, and the like. We are told to eliminate this and eliminate that to get results. 

Technology is great. No doubt about that. It allows me to share this blog with a vast audience. It, the blog, is meant to inspire. As it says' in the header, "Success depends on new ways of thinking".  The GREEKS are even called, "The Thinkers".

They had access to much less than we do yet they where completely obsessed with improving their bodies and becoming stronger. 

No fancy HIIT training routines. No "elimination" diet to follow. No WOD, just plain determination.

As I continue my journey, I hit bumps in the road. I had one too many beers this past weekend. But I will tell you this much......like the GREEKS,

I ain't stopping people. 






Neither should you.


Tuesday, April 8, 2014

QUOTE FOR THE WEEK

"THE WORLD IS THE GREAT GYMNASIUM WHERE WE COME TO MAKE OURSELVES STRONG" - SWAMI VIVEKANANDA


In the "IN THE BEGINNING...." section of my blog I research how the Greeks not only invented the term "gymnasion", but the foundation of what we now know as organized fitness training and trace it through the ages. 

They (The Greeks) believed a strong body meant a strong mind.

I have had a particularly trying time lately. However if it's one thing I know, I always feel better mentally after a good workout. 

BUILD YOUR BODY. BUILD YOUR MIND.

Life has a way of throwing us all "curve balls" from time to time. At times more frequently than others . Whenever I feel the burden coming down on me it drives me to workout even more. I have always said that the gym is one of the only places I feel in control. I do what I want, when I want, for as long as I want....and it makes me feel really good. When I leave the gym the life problem may still be there, however I feel as though I am better able to deal. More focused. Stronger.

For some it may be yoga. Others it's running. Whatever it is to help you in this world Swami called"the "great gymnasium",

BUILD YOURSELF.
                                                     






Monday, March 31, 2014

MUSCLES & EXCERCISE JUST DO IT!


This department of my blog is dedicated to all things relating to MUSCLES & EXERCISE. It's no secret that I love food and of course we know DIET & NUTRITION accounts for 80%. 80% of achieving the goal. However, at some point you need to sweat. You need to push your body and exercise. And go beyond that comfort zone. That zone of sitting on the sofa eating lowfat, 0 transfat pringles, and actually move.


The athletic shoe behemoth NIKE (which, btw, takes it's name from the Greek Goddess of Victory) came up with a brilliant slogan:


JUST DO IT



Today's Advice
jwilliamsfitness101.blogspot.com

* Take the stairs instead of the elevator. According to livestrong.com taking the stairs burns calories faster than most forms of exercise. A 210lb person burns 12 calories in 1 minute.
* Walk to the store instead of driving you'll buy less and save $ Just do it

* Ride the bicycle you bought because you deserved it. You spent the money on it.

* Instead of sleeping in on Saturday morning go to the gym
 there are less people. See ya' there

* Do pushups during your favorite T.V. show's commercial breaks Again, just do it and watch how fast you'll build up your rep count and upper body.

Believe me you'll thank yourself later!

EAT RIGHT. TRAIN RIGHT. FEEL RIGHT.


Friday, March 28, 2014

NUTRITION BASICS My Love Affair with Food PT III 1st Course

And the First Course is....

I like to talk about Food 1. because I love it and 2. it accounts for a whopping 80% of getting the results you want. Yes, that's right.... EIGHTY PERCENT. I've said it before and I'll keep saying it: You can Bench, Squat, Crunch and Deadlift till the cows' come home. However, if you want real results you need to get the Nutrition Training down solid. 

A friend of mine here in the city asked me over for dinner on the condition that I cook. An invitation I gladly accepted. Life in the city can get quite hectic and taking time to cook a healthy, nutrient dense, protein packed meal may seem like a challenge. Not for me.


Course I Caprese Salad or Insalata Caprese





 This has to be one of the easiest starters I know . I suppose the hard part is finding the ripest tomatoes. My folks used to grow tomatoes every year and would ripen them in the kitchen window, so I have a pretty good idea of what to look for. 

The total time to slice my Mozzarella, Tomatoes, and Basil took about 8 mins. It took me almost twice that to choose the ingredients.  


  • Tomatoes - A native of South & Central America, tomatoes are full of lycopene and called "The fruit that acts like a vegatable".  Considered a superfood they are some of the best things out there for you.  They are full of Beta-carotine, Vitamins A, C and Potassium. Extremely low in fat, as well.
  • Mozzarella - made from milk, this cheese is high in Protein and nutrients. Higher in fat though here is your balance. You pair a two nutrient dense foods together, one with basically no fat with one that is. Balance Mozzarella is said to be good for bone growth.
  • Basil - A native to India, here is another one my folks used to grow in their garden in the back yard. Basil is thought to have excellent anti-inflammatory effects. ZERO fat, this herb is also believed to good for the skin as well as cardiovascular health. Basil originates its name from the Greek word basileus, meaning "king".
  • Extra Virgin Olive Oil - a monosaturated fat, Olive Oil has been shown to be good for the heart, skin, brain, lower cholesteral and insulin levels and on and on and on. I use a GREAT deal of it. 
  • Balsamic Vinegar - Extremely low in calories but full of flavor a little drizzle goes a long way! Again, I use a great deal of it. 
The idea here is to have balance. A little of everything goes a long way. Save for the tomatoes, which I can eat all day long and not worry about a thing. 

He slices, he dices, a little drizzle of Oil and Vinegar and we had a very nice, fresh, healthy start to our meal. 

Total cooking time: 8 mins




Next, the "Main Dish" 





Thursday, March 27, 2014

Q & A INQUIRING MINDS and OVERTRAINING PT I





So you keep your Diet/Nutrition in check. You know exactly what ratio of Proteins, Fats & Carbs your taking in. You strive to consume 5 - 6 meals a day. You've learned balance. You found the right supplements, a great tasting protein powder and prework-out that doesn't leave you jacked up all day.  You log your workouts.  Why aren't you getting bigger? Stronger? why....WHY?

Perhaps your overtraining. 

Those of us that have been around a gym or two have all made the "rookie mistakes".  And those of us who can check our ego's and listen every once in a while also learn

First, let's define it. Not my definition, rather the clinical definition.


Q What is overtraining?
NASM (National Acadamy of Sports Medicine) defines it as, "Excessive, frequency, volume, or intensity of training resulting in fatigue which is also cause by lack of rest and recovery".

overtrain
verb
1. (with reference to an athlete) train or cause to train for too hard or to long.

heck, wikipedia says:

"......condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery and capacity".  "Overtraining is a common problem in weight training, but can also be experieced by runners and other athletes". 

In the beginning we all get gung ho about exercising. And we hit it hard. We even make significant gains and can actually see it on our frames. Other people see it, so we keep going and going and then we hit a wall, a plateau. And we get frustrated. So we hit it harder. 


STOP FOR A MINUTE

Before I talk about others, I was guilty of it....at first. I remember my first training partner, who by the way, was as built as a former beanpole would ever want to get. He showed me around and then after an hour or so would come grinding to a halt. I would want to keep going. I've since learned that a1 - 1/2 hour workout is ENOUGH. For a time I elicited symptoms of overtraining and wasn't realizing it. Irritability, difficulting sleeping (I love sleep)....symptoms I will get into in a bit.

One person in the same gym did nothing but cardio. Lot's and lot's of cardio. She was so thin that people often "stood around the water cooler" and gossiped. Someone said she was a nurse. Another individual I worked with wanted weighlifting help. When I asked what else he did to exercise he said he ran 5 miles every morning before work. Talk about "runners high".



Why?

Tuesday, March 25, 2014