Monthly Archives: October 2010

Heard on the Golf Course Today

“Go right at that left tree and you’ll be straight.”

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FQD 10.31.2010 [Sir Isaac Newton]

Fitness Question of the Day [10/31/2010]

Question:
You quoted Newton the other day so do you often think of workouts in terms of science? William Blase, Rockville, MD

[10/27/2010]
The Mathematical Principles of Natural Philosophy by Sir Isaac Newton

Axioms of Motion – Law 1: 
Every body preserves in its state of rest or of uniform motion unless it is compelled to change that state by forces impressed thereon.

For our purposes: A body in motion stays in motion. Let’s get moving!

Answer:
Excellent question! 

Yes, I do. Aside from the mental, emotional and spiritual aspects of movement and exercise, there exists pure science. One of my favorite sportsmen of all time –Brooks Johnson, USA Track & Field– coaches and lectures in scientific terms and I love it!

Sir Isaac Newton’s Law 1, simplified, that governs motion:

INERTIA
Body at rest tends to stay at rest / Body in motion tends to stay in motion: unless acted upon by an outside and superior force.

P = mv  [momentum = mass x velocity, where ‘m’ represents “center” or inertial mass]
AND
F = ma  [force = mass x acceleration] 

And that’s how it’s done!™ – ADUB©

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Saw on the Golf Course Today

“GOLF BALL”

FQD 10.30.2010 [Sleep!]

Fitness Question of the Day [10/30/2010] 


Question:
Dear Energizer Bunny, Do you ever get tired? Salona, The Best Coast


Answer:
Yes! I do wear myself out at times. In so doing, though, I lead myself to my second favorite activity on the planet: Sleeping. If I could, I would add SLEEP to my resume under the Experience and Skills sections, respectively. This girl’s got talent! And that’s how it’s done!™ – ADUB©

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

Heard on the Golf Course Today

“Aim straight left, right?”

FQD 10.29.2010 [Golf Warm-Up]

Fitness Question of the Day [10/29/2010] 

Question:
What is the best stretch you can do before you start hitting balls at the range? Grete Eliassen of http://www.saymynameski.com

Answer:
Power and stability come from one’s foundation, no? Just as in skiing, legs are the driving force(s). I always make certain to attend to my legs -especially hamstrings- and center of mass: Glutes and Hip Flexors. Deep stationary lunges, “Runners” Lunges and Hamstring stretches are my favorites. Of course upper body flexibility is also important, but far too often I see golfers on the range exclusively warming up their arms. The most common injury and discomfort for golfers occurs in the lower back. This pain is often the result of weak and inflexible lower body. Always think total body and functional movements when playing or preparing to play golfAnd that’s how it’s done!™ – ADUB©

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.28.2010 [Too Much Cardio?]

Fitness Question of the Day [10/28/2010] 

Question: 
How often should you exercise your abs, and is Cardio 45min 5-6 day/wk with weight training too much? Carmen Harris of Houston, TX

Answer:
Let’s try this. Make certain to alternate your resistance training focus. For example, a 5-day workout rotation: Monday, Upper. Wednesday, Lower. Friday, Multi-joint [ MJ = Total Body with more emphasis on functional, stretching and body weight movements]. There is nothing wrong with doing 45 minutes of steady-state cardio each of those five days just as there is nothing wrong with doing core work each of the days. It is inaccurate to believe that you can’t do lower body weight training and cardio on the same day. How would elite athletes account for their success(es) if they couldn’t train cardio and resistance simultaneously or on the same day. If you prefer, break up your sessions – morning and evening. This is assuming that you are simply doing steady-state cardio and not high intensity interval training everyday, for example.

The most important part of our model five day rotation, though, is the “rest and recovery” segment. You will notice that days 6 and 7, wherever arranged, are “free days.” This is not a mere suggestion. In order to become “progressively more aggressive” with your workout regimen and fitness goals, you must build in rest as it is integral to growth. One last note, ALWAYS listen to your body first and don’t be wary of experimentation. Ultimately, you are your own trainer as you know your body most intimately. What is it telling you? How does it feel? And, are you doing too much? These answers should dictate much of your workout scheduling. And that’s how it’s done!™ – ADUB©   

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

SIGN of the Times

“FREE SPEECH ZONE use north grass area for overflow”
Location: Loading Zone of Elder Care facility, Phoenix, AZ

FQD 10.26.2010 [Pre-Workout Protein]

Question of the Day [10/26/2010]

Question:
I thought you were supposed to have protein pre-workout? V. Royal, Orlando, FL

Answer:
Yes. Protein consumption on both ends -PRE and POST- optimizes workouts. Pre-workout protein serves to maximize energy. More energy translates to a better workout. One piece of advice however, don’t eat “heavily” prior to a workout. In this case, energy is displaced – used instead to digest the large meal. In my experience, something as simple as an “energy” bar, a peanut butter sandwich or a handful of almonds has done the trick for pre-workout protein. And that’s how it’s done!™ – ADUB©

Disclaimer: I am neither a dietitian nor a nutritionist. The ideas expressed herein are based on both professional advice that I have received in my own elite training and self-study.

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.25.2010 [Post Workout]

Fitness Question of the Day [10/25/2010] 

Question: 
When exercising, what is one thing that you always work on? Sky, Winter Springs, FL

Answer:
OK. My answer does not address the “always” of my fitness routine. Instead it answers the “always” of my post workout routine. PROTEIN. My coaches have always stressed the importance of protein consumption within 30 minutes of the completion of exercise. Why? Protein is comprised of compounds that are essential to our bodies – think immune system here. After a workout, protein serves to increase muscle hydration and restore muscle fibers that were stressed during prolonged activity. Quite simply, protein is part of the REST and RECOVERY equation. And that’s how it’s done!™ – ADUB©

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.24.2010 [Body in Crisis]

Fitness Question of the Day [10/24/2010]


Question:
Not all folks make it a habit of jumping on walls and scaling buildings like you seem to do in your free time. I myself have a body in crisis. Bad knees and bad hips and a bad back and a bad attitude. How can I workout and see results at this stage of my life? Loni R., Seattle, WA

Answer:
All jokes aside, I do understand your frustration. It is seemingly impossible to stay in shape when injured and incapable of completing traditional workout routines. I always recommend that one consult a doctor before starting a new regimen especially in consideration of preexisting injuries or other health concerns. There is hope though! “Low Impact” Pool Workouts. The water provides the resistance and is simultaneously easy on the joints as you exercise. Pool routines are great for everyone, especially pregnant women, arthritis sufferers, and those who have knee, hip and low back concerns. And that’s how it’s done!™ – ADUB©

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.23.2010 [Rest + Recovery]

Fitness Question of the Day [10/23/2010]

Question:
I work out 6 or 7 days per week and I’ve stopped seeing results. Help! What can I do? A.B., Renton

Answer:
You work out 6 or 7 days per week. How many days are there per week? 7. When do you rest? Never. How can your body recover from the stress of the week? The most important part of any workout regimen is “REST and RECOVERY.” When the body is at rest it can repair itself and prepare for more strain the following week. Routines should not be rote memorization! That is, we want our bodies to be involved in understanding movement. Spice it up! Try new workouts, new group classes, a new trail on the mountain…. Your body will respond in turn. And that’s how it’s done!™ – ADUB©

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

Life in the Desert [and, a chance at a Camaro]

What is most central to life in the desert?

Air Conditioning. Am I wrong? Am I right? And if, by chance, your air conditioning unit declines in health during the summer months – what do you do? (Remember, this is an emergency status line item considering the scorching 113 degree temperatures). I imagine that you call a contractor to make the appropriate repairs – 24 hrs/day they are available to assist. Now you can return the favor(s) by supporting the Arizona Chapter of the Air Conditioning Contractors of America as they support United Cerebral Palsy, an organization “committed to creating possibilities and nurturing opportunities for those with disabilities.”

Here’s How:
October 29th, please join us at ASU Karsten Golf Course for a day of golf, food and revelry! Not a golfer, that’s fine because you still have a chance to win a 2011 Chevy Camaro! Registration is filling up quickly so please visit ACCA-AZ  for more info. We hope to see you there!

The Goods:



FQD 10.22.2010 [Core Truth]

Fitness Question of the Day [10/22/2010]

Question:
Which core exercises do you believe are most effective? Tajji Sharp, Phoenix, AZ

Answer:
In my experience, the best abdominal exercises are those that engage one’s entire body. Those that require the core –abs and lower back– to truly act as the core or the central and stabilizing force of the move. Posture moves. Take a standard plank, for example. The body is elevated off of the ground by only elbows and feet. In order to maintain the straight and “tight” plank posture, the core must be wholly engaged. Central too to this idea then is the hold. The longer the plank is held, the harder the move becomes to properly maintain but the more engaged the core becomes. The more engaged the core becomes, the stronger it becomes over time. But when “holding,” one must always remember: quality over quantity. To increase difficulty with posture and hold moves I will often add a secondary move that puts even more pressure on the core to stabilize. Continuing with the standard plank example, I will remove a leg or arm from the structure and extend it so that it is parallel to the ground. Now I am elevating my planked body with only three base points – work core, work! And that’s how it’s done!™ – ADUB© 

Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.21.2010 [Stretching]

Fitness Question of the Day [10/21/2010] 


Question:
How long do you stretch each day? Penny Pulz, Sun City, AZ

Answer:

I consider my stretching routine as a daily gift to myself! It can be brief, lasting only five minutes, or intensive and extend beyond the half hour. Typically I stretch in the morning after my cardio to ensure that my muscles are “warmed-up” and receptive. As a general rule, stretching helps to prevent injury and facilitates better workouts. In fact, stretching facilitates a better day as mind and body are interconnected! And that’s how it’s done!™ – ADUB© 

Learn more about the 

ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 10.20.2010 [Coaches]

Fitness Question of the Day [10/20/2010]

Question:
Do you have a coach too? “Anonymous”

Answer:
Good question! The truth is that most athletes, trainers and coaches have or have had coaches and mentors. I have and have had several. I credit a knowledgeable and supportive team that encourages performance and demands humility – mind, body and spirit! I wouldn’t be who nor where I am without a team. And that’s how it’s done!™ 
Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos!

FQD 10.19.2010 [Choosing Trainers]

Fitness Question of the Day [10/19/2010]

Question:
How do I pick a good trainer? Phil of Phoenix, AZ

Answer:
Simply – Experience and Results.

Have you witnessed their results in other clients? What is the breadth of their experience? Are they attentive and in-tune during your sessions? Are they writing programs that address your needs and concerns while cognizant of your personal injuries/ailments? Remember, “certification” does not mean that he or she knows how to deliver safely and effectively! And that’s how it’s done!™ – ADUB©


Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos!

FQD 10.18.2010 [Lean Mean]

Fitness Question of the Day [10/18/2010] 

Question: 
You look very lean in the videos and I was wondering what your diet is like and how you keep off the body fat.Piper of Casa Grande, AZ 

Answer: 
My leanness is a combination of several factors and I must first say that it is not necessarily a body type/shape to aspire to. My body type is unique to me genetically, dietarily, and based on the physicality of my typical day as a professional athlete. I strongly caution against making comparisons to others’ bodies when trying to judge the health or appearance of one’s own. One must consider genetic, environmental and conditioning factors! That being said, I am a natural ectomorph (lean, delicately built body) and also a vegetarian who does a lot of cardio training. And that’s how it’s done!™ – ADUB©

FQD 10.17.2010 [Lower Back]

Fitness Question of the Day [10/17/2010] 

Question: 
Can you show some good lower back exercises that don’t require gym equipment? I definitely appreciate seeing the proper form. Aaron Droller, Washington, D.C.

Answer: 
Remember: one’s core includes both abdominals AND lower back. Core routines need not involve equipment to be highly effective. [In fact, no exercise need involve equipment to be highly effective]. I have displayed lower back exercises in “Abdominal Potpourri” and “ABSolutely.” If I were to choose one tool though, that assists with my alignment and lower back focused work, it would be the Swiss Ball. Found online, at any sporting goods store and most “big box” stores (read: Walmart, Target, Costco, etc.) the Swiss Ball –when used properly– requires extreme stability and engages the entire musculature, especially the core. The core, as we know, includes the lower back. 

The fun part about the FQD is that sometimes a question will inspire me to make a video response. Thank you Aaron! Your “Lower Back – Swiss Ball” video will be uploaded within the next couple of days. And that’s how it’s done!™ – ADUB©

FQD 10.16.2010 [Best Exercise, Ever]

Question: 
What is the one exercise that gets you the greatest results? Shelly of Phoenix, AZ (who also happens to be a member of my local gym!) 

Answer:
This is an easy question for me! BOX JUMPS. Hands down. Seemingly just a power leg move, Box Jump(s) is actually a dynamic total body exercise. It is considered compound or multi-joint because it involves two or more muscle groups simultaneously and it is also a plyometric exercise as it involves explosive and repeated contraction of muscles. I have had workouts that are entirely Box Jump focused. Development: Stretching, Stamina, Balance, Agility, Vertical Jump, Speed, Power. When I think Box Jump, I think Central Nervous System development (CNS). One begins with a deep squat and follows with an explosive propulsion of the arms to assist in the vertical jump. Imagine a sprinter shooting out of the blocks vertically! I have reached the height of 44” for a static or standing Box Jump (meaning no “run-up”) but highly recommend that folks progress slowly. Start with a bench or something at knee-level and build from there. And that’s how it’s done!™ – ADUB©


Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos!