School and Calories

I’m baaackkk!

I can’t believe I haven’t blogged since last September, shame on me.

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One of the main reasons for my blogging absenteeism is academic. Yes, I am back in school.

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You know how some youngsters take a gap year while in school, in the name of personal growth? Well, I have had about about 15 years worth of gap life (only in academics, I have been working you know). I used my GI Bill to go to school, off and on, from 1996 to about 2000, and I completed a good amount of units. I didn’t quite finish school. I just focused on being a personal trainer, and I am proud to say that I have become fairly proficient at it.

Me and my crew after they completed a Dirty Girl Mud Run. You go girls!!!

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Oh yeah, about school. One day, yes, one day, about a year ago, I was training at a now defunct personal training studio, and I looked around at all the personal trainers and I realized that none of us really had a niche. Or, at least I knew I didn’t have one, and something told me to go back to school and specialize in an area which could help me grow as a person, and help my personal training business grow too. After thinking for a bit, and then asking my wife and friends for advice, I decided to major in Gerontology and Aging Services at UMUC, because I have noticed over the years that my “older” clientele has grown, and that there is a lack of understanding in the personal training world, on how to work with and train clients over 65 years of age. Hector to the rescue!! One of my senior clients calls me Hector Protector, and she even had a T-shirt made for me with an HP logo on it for Christmas. Thanks Rhona! And sorry Hewlett Packard, HP now stands for Hector Protector.

One last thing about school. I don’t like to curse, but I will say this, I have learned a shit-load. I figure that’s better than learning a load of shit.

Wait, one more thing about school! I recently completed a research paper that focused on different types of exercise modalities for fall prevention-intervention in the elderly. Studies have looked at physical therapy, yoga, tai chi, elastic band training, balance training, and weight training for their effectiveness in reducing fall rates in seniors. To make a long story short, nothing comes close to the effect weight training has on increasing strength and balance in the elderly. Interestingly, walking is not very effective as a fall prevention measure. This is all backed by research and is not “bro-science”. What is “bro-science”? This is…

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My training business is going great! I have a coed bootcamp on Saturday mornings at 8am. It is really cool to see men and women working out together. I keep pushing them, and they keep coming back! I love it. I am very lucky to do something for a living which has such positive effects on the well-being of others, and because of the coed bootcamp I have made new friends. I am truly blessed.

Rows from the push-up plank position.

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Squat and press before walking up the hill with weights.

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Hill sprints! 5 times.

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On a personal note, my workouts are going pretty well too. I run about twice per week, anywhere from 3 to 5 miles max (or hill sprints) and I lift weights about 3 to 4 times per week, mostly at home. My weight training routine is computed and formed by a hypertrophy power-lifting template I bought from Juggernaut Training (http://store.jtsstrength.com/collections/training). At 44 years old, I knew I needed something just a bit more scientific then doing “legs” today and “chest” tomorrow. I am not a competitive power-lifter, but I think it is impressive that by following a program based on research and results, I have gotten stronger, even at my age. When I am done with my first 5 weeks of training which is what the template calls for, I will let you all know the progress I made, strength-wise.

I also recently read a book by Juggernaut called “The Renaissance Diet”. It has great information about nutrition written by extremely knowledgeable people. Here’s a bit about the authors: “Dr. Israetel, Dr. Case and Dr. Hoffman not only have PhDs and are actively serving as professors and researchers, they are also high level competitors and coaches in powerlifting, bodybuilding, rugby, and combat sports. This combination of scientific knowledge and practical experience is the best in helping you achieve your goals.” Yes, they know there stuff. Or as I like to say, they know a shit-load.

I have read some of the book, and one thing that is clear from the authors, as far as weight loss goes, is that it still boils down to calories. Too many calories for your activity levels, you will gain weight. Not enough calories for your activity levels, you will lose weight. Of course, the book is much, much, more than just that, but I thought I would let you know that calories do count, as I am sure many of you already suspected.

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Before I forget, you can follow me on your bike or skateboard if you want, or you can follow me on Instagram @healthyhomeboy, which is much more convenient.

 

Group Exercise

Happy New Year!! I know, I know, it’s already the 5th of January, but better late than never, right?

Guess how I’ve been bringing in the New Year? I will give you some hints: a runny nose, sore throat, dry cough, headache, body ache, and just feeling overall crappy. Yep, you guessed it. Healthy Homeboy is not so healthy today. I have the flu. For you edge-a-macated folks, I have influenza. Yuck!!! My symptoms began on January 2nd, in the evening.

I scoured my thesaurus and dictionary for the perfect word to describe influenza, found it!! Sucks. Yes, the flu sucks. But I will keep this post positive, like all my posts, and talk about positive experiences I had with my personal training business last year. (One of my New Year’s resolutions is to stay away from negativity and be as positive as possible).

By far, without a doubt, the best experience I had last year with my personal training business was, and continues to be, group training.

It all started in the spring with a group a women who wanted to exercise together and needed a trainer to monitor and push them. I obliged. We agreed to train outdoors at 6am twice per week. Before I knew it, they were doing weighted sled pulls, running and sprinting, push-ups, lunges, and everything else I asked of them. workout-collage

The group stayed together through spring, summer, fall, and now winter. We are no longer outdoors though. It’s muy frio. So we have taken the bootcamp indoors. Guess what some of my neighborhood bootcamp crew asked me to do for them on January 1, 2015? They asked me to run a bootcamp for them. What!!!! I couldn’t believe it. Even some of the husbands showed up. To top it off, the bootcamp we did was outdoors, because our indoor facility was closed on January 1st. Through a camera lens the day was beautiful, but physically, it was a bit cold. Here are some action shots.

Flutter kicks for abs. This was after jogging, sprinting, sled pulls, lunges, squat and press, and whatever else I had my motivated New Year’s day bootcamp crew do. (If any of you are observant enough to notice that one of the participants is wearing flip-flops, good job. No, she did not do the bootcamp in flip-flops. Exercising on a muddy field in flip-flops is a safety hazard).

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Push-ups to focus on triceps. (Elbows close to body).

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And after the torture, I mean bootcamp, they all had protein shakes that I made for them. Trust me, they were protein shakes, despite what the red cups might allude to.

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Even my sisters, Norma and Vicky, who were visiting from Florida and Cali, showed up for the bootcamp. Everyone said the protein shakes hit the spot.

Thank you, Stonegate bootcamp particpants. You all gave me and continue to give me OJT, on the job training, when it comes to group training, and I love it. Keep up the great work. And remember ladies, strong is the new skinny. (I challenge any man over 40 to do as many push-ups as the lady on the right can. How many can she do? It’s more than 40). strong-beautiful-women

And to my UCG workout crew, your story will be next.