The Only Tool You Need for New PRs

Want to instantly improve your total body strength with a simple piece of household equipment? Read on.

The first thing I noticed when I walked into SAPT for my initial interview was that all of the athletes seemed to have a towel in hand. Looping them through kettlebells, wrapping them around barbells, hanging them over pullup bars, you name it, the towels were being used for it. As I walked through the facility, a high school guy nearly ran me over as he scurried across the room holding a towel looped through few kettlebells.

Didn’t take me long before I looked at the President of SAPT and asked her:

“So, uh, what’s with all the towels?”

Continue Reading....

(The link above takes you to my most recent OneResult article)

Cross-Training by Lifting Weights...?!?

Cross-Training by Lifting Weights – that’s the title of a New York Times article I found online. I like to peruse the Health section of the NY Times in an attempt to stay abreast of what mainstream people are reading regarding the health/fitness industry. Why the NY Times? They present researched information and, it seems, are genuinely interested in helping those attempting to navigate through all things Health related (not trick them into buying products or creating anxiety by twisting facts).

You may want to know if I read “muscle magazines” too – I do not… generally speaking, they’re all full of absolute nonsense.

Here’s an excerpt from the article:

“A more recent study of experienced runners by a group of Norwegian researchers confirmed that weight lifting could increase performance. One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in…

… It is not known why weight lifting would improve performance, but investigators speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.”

Did you read the bolded portions?... I’ll wait while you read it again and let it sink in a bit…

1.     It IS known why weight lifting improves performance even in “experienced” (code for endurance) runners: strength training improves endurance by improving the mechanisms responsible for improving running economy. Things like posture, leg turnover, reducing perceived effort, reducing injuries, improving speed (especially up hills and on uneven terrain) are all the amazing and, apparently, “not known” by-products of a strength training program.

2.     Can you imagine the improvements that would have been recorded by having this group use a program that involved more than just 3x/week of half-squats? Well, I can! If this programming were in the hands of an experienced professional strength coach, this group of test subjects could look forward to getting way more bang-for-their-buck. A periodized plan containing unilateral (see example video below) and other accessory movements plus special physical preparation exercises would no doubt blow the control group out of the water!

The NY Times makes a great effort to present unbiased information, but I would love to see more depth in their fitness articles. The research already exists and their readers can handle it!

If you’re ready to join the mighty training ranks of SAPT and be guided by a group of coaches that is not the least bit surprised by the above findings, then don't wait one more second and contact us here!

An Oatmeal Recipe You'll Thank Me For

An oldie but a goodie. This is a recipe that nearly rivals my addiction to caffeine. It's awesome to make for breakfast or lunch, tastes a-m-a-z-i-n-g, is filling, and easy to take to work and/or on the road. I've been eating this on a weekly (sometimes daily) basis for the past two years. Many of my friends and family members are still making this after I showed it to them over a year ago. Let's get to it:

Crack Peanut Butter Oatmeal

Ingredients:

• 1/2-1 Cup Steel Cut Oats (preferred) or Old Fashioned Rolled Oats. Adjust amount depending on current activity level.
• About 1 Cup Milk (amount depends on how many oats used). If milk isn't your thing, you could use water or *coconut milk.
• 1 scoop Whey Protein Powder
• 1-3 Tbsp Xylitol (a magical plant sugar)
• Dark Chocolate Cocoa Powder, about 1-2 Tbsp (measure to consistency...Trader Joe's Dark and Hershey's 100% tastes pretty darn good)
• 1-3 Tbsp All-Natural Peanut Butter (adjust amount depending on activity level/goals)
• ½ Banana, sliced (optional...I don't always put this in).

Directions

Combine everything in a bowl, stirring as you add ingredients. Place in microwave for 2-4 minutes (depending on strength of microwave), stirring about halfway through to ensure thorough heating. You can add Splenda as the sweetener, but I don't think it tastes nearly as good as xylitol (even though it's must cheaper). You may also use Agave Nectar (a low-glycemic sweetener extracted from a plant...found in most grocery stores). If using Agave Nectar as the sweetener, I prefer to add it after nuking. It will take a couple attempts to figure out the proportions you personally like to add to make it taste just right, but once you get it, you'll never go back to pre-packed flavored oatmeal that's nutrient-poor and loaded with sugar.

Notes:

• You can also add some fruit on the side, such as some sliced strawberries or grapefruit
• I prefer to get my steel cut and/or rolled oats from a natural foods store, as you can by loads of em for very cheap. If you don't have access to such a market, then plain Quaker oats are a good second choice.
• If going for fat-loss, go light on the peanut butter (measure it, you'd be surprised at how much you use), and light on the sugar.
• If looking for weight gain/muscle building, you can increase the oats and peanut butter used.
• May also add some eggs on the side if you're really hungry or simply need a higher calorie/protein intake.

Note that it's not the most attractive-looking dish (due to the cocoa powder). Many of the athletes at SAPT have questioned my sanity when catching a glimpse of this on my lunch break. Not to fear, as it literally tastes like a peanut butter brownie! Their loss, not mine.

*A great tip I picked up is to boil the steel cut oats IN the coconut milk. Delicious!

Q & A: Finding a Place to Train

Q: Stevo,

I've fallen off the wagon and struggled with staying on track in any sort of workout over the past few years. Now that I'm working and have some discretionary income I was thinking that going to work out at a place like SAPT might help me get back on track.

1. I would be much less likely to miss an appointment than to skip going to workout on my own.2. Its better to have someone else create a program for me.3. Hopefully, it would be a welcoming environment and I might feel like part of a group or team.4. It would offer a more complete gym than the one available for free at work.

Anyways, what should I look for to make sure a place is legit? And what is a fair rate?

A. First, EXCELLENT points regarding the benefits of finding a solid training environment. I couldn't agree with you more, and, in fact, you saved me the trouble of listing them myself! All of your points are spot on and there's no doubt you'll find your training/results to be dramatically improved if you find a solid facility with good coaches.

Anyway, I hope I can answer your questions:

1. Look for Semi-Private Training. What this means is that there's a small group-to-coach ratio as opposed to 1-on-1 personal training. This way, you'll have the freedom to roam around and interact with the other people training without having a trainer breathing down your neck the entire time.

It also keeps the cost per session down, due to the fact that the facility owner doesn't need to charge as much per person for that hour of training. This is one of the reasons personal training is so expensive; since the trainer can only work with one person during that hour, it's often necessary to charge an arm and a leg to make that hour "worth it" from a business perspective.

This (semi-private training) is how SAPT sets it up, and it's fantastic because it creates more of a group environment, while at the same time keeping the prices down. And, even though one coach oversees 3-6 people, all of the programs are individualized, which brings me to my next point.

2. The Programs Should Be Individualized. If you walk in and everyone training is following a program written up on a whiteboard or chalkboard, it's probably best that you walk right back out the door.

I think it goes without saying that each person is, well, their own person. Everybody has their own unique strengths, weaknesses, goals, medical history, training history, etc. that demands a training plan fit for them specifically. As such, I highly recommend you find a facility in which the coach designs a program fit for each and every person in the room. This is the best way to ensure safe and effective training, not to mention the fact that your progress can be constantly monitored and fine-tuned throughout the process.

3. Private Facility. Chances are that you're not going to find what you're looking for in a commercial gym. A private facility will be less crowded, and you can count on the fact that each person in there is paying for that session. In general, this creates a more focused training environment. In many commercial facilities (where you pay a monthly fee to workout as many times as you want), it's not uncommon to see people walking aimlessly around, checking themselves out in the mirror multiple times, talking on their cell phone, reading a magazine as they bike, etc. because there isn't as much value placed on that time their spending in the gym.

You also won't need to pay any of the start-up fees, monthly fees, etc. that are typically associated with commercial gyms.

4. Avoid Trainers Who Swear by One Piece of Equipment. A good coach will will use a total system approach.

For example: Are kettlebells useful? Yes. However, should they be the only piece of equipment one should use? Of course not.

Sandbags, sleds, kettlebells, chains, etc. can all be useful in their appropriate context but never is one necessary to produce a solid training effect.

5. Don't Be Fooled By Appearances. Just because Mr. ScottySleevelessShirt has placed in a bodybuilding contest or two, doesn't mean he knows to train other people.Along a similar line, if you're seeking athletic performance enhancement, don't necessarily look for the ol' NFL "veteran" that opened up his own "Spike's Speed Camp."

Although you may have been given good genetics by your parents, or (to still give credit) may have done well for yourself in an athletic sport or bodybuilding, doesn't mean you know how to deliver results for others. To know what works well for you is one thing, but to have the expertise and experience to know how to coach a 10-year old girl who can hardly walk and chew gum at the same time, or to work with a 55-year old man who is twelve weeks post-rehab, is another.

6. If you walk in and see one of these, leave. Immediately.

7. Investigate the Coach/Trainer. How much experience do they actually have? Can they give you five referrals of people that they've worked for that can vouch for them?

You can also walk around and ask their clients what they think. Is the coach reliable? Genuine? Sincere? Does the coach love what he/she does? If they don't immediately know an answer to a client's question, do they do what they can to find out?

8. Cost. This is a tough one to answer. Personal training will typically cost you upwards of $80-$120 per session, so you'll obviously be paying less than this. I would I say anywhere from $35-$65/session would be a reasonable rate, depending on where you are.

If you're receiving a true quality service, then I wouldn't expect to go bargain shopping. Quality coaching, service, and support isn't going to be the cheapest price in town, but you can trust it will be more than worth it.

*9.* Do They Actually Deliver Results??? This should really be #1 on the list.

In today's technology/internet era, it's extremely easy to pass yourself off as a macho-trainer who knows everything, trained Olympians, can bench 500lbs, strips 40lbs of fat off of every overweight client, can shoot laser beams out of your eyes, etc.

However, is this really the case?

Take your time in scrutinizing whether or not the facility you're looking into produces - consistently - actual results! After all, is this not why you're going there in the first place?

For the people seeking added lean body mass, did this occur after working with said training center? Fat loss? Athletic performance enhancement? Improved movement quality? Contest prep?

A quality facility should be able to produce MULTIPLE accounts of real people, achieving real results (and allow you to speak with each person to prove it). And, not only be able to give many success stories, but also have a favorable success:failure ratio. Almost any dvd guru can give some testimonials of people who did well under their training, but what about the failure stories? I think many would be surprised if they knew the success:failure ratio of many well-known training "plans."

10. Consider Distance Coaching. Sometimes a quality training facility can be hard to come by, depending on where you're located. If there isn't one within a reasonable driving distance, then you could look into a distance coaching option.

This is why SAPT opened up distance coaching, as we quickly saw that there were people that wanted to train with us but simply couldn't due to location. With a good program, you'll receive an individualized training program, email and video support, and access to an online video database of the exercises (complete with coaching cues).

It may not be as good as training in the facility itself, but it will still be an enormous step in the direction you desire to go.

Are you a winter and/or spring sport athlete? You NEED to read this!!!

With yet another successful summer coming to a close, SAPT is gearing-up for a fall and winter full of unprecedented physical achievements! If your primary competitive season takes place in the winter, or spring, the time is NOW(!) to begin your performance training at SAPT! As our “cook’em slow” mantra suggests, physical adaptation and subsequent performance improvement doesn’t happen overnight, rather accrued through consistent hard-work over the course of a comfortable window of preparation. Don’t be left “cramming before the final,” contact us now to get a head start on your competition!

Contact us now so you may begin experiencing:

-Soft tissue techniques, activation, mobility and flexibility drills aimed at reducing mechanical asymmetries in the body, improve tissue quality and recovery rate, and reduce risk of injury.

-An accumulation block of preparation where training volume will be high to improve work capacities and allow for growth and development to occur.

-A more concentrated block of training where intensities peak and volume settles, aimed at improving maximal strength, power output, lateral agility, linear speed and acceleration.

-Tapering intensities as the competitive season draws near to allow for the acquisition of sport specific skill to become the primary focus during this time.

Want to see these methodologies in motion? Checkout our student-athletes in action by clicking HERE…

Convinced SAPT is the right fit for you? Or, maybe you’d prefer to participate in a FREE trial session first? Contacting us is as easy as clicking HERE!

You won’t be disappointed…

Chris

Get Your Kale On: A Quick and Easy Recipe

Over the past year, I've been attacked by more illnesses (and lost the battle) than I have in the past four years combined.  As such, my fiancee has made it a point to ensure that more vegetables enter my life. More specifically, she's ensuring that more kale enters my life. Given that she has one of the most intense immune systems I know of - and the fact that she's a Precision Nutrition Certified Coach - I'm all ears.You see, Kale is a rockstar vegetable. Not only does it provide cardiovascular support, detox the body, regulate our anti-inflammatory processes, fight cancer, and provide a whopping dose of Vitamin A, C, and K, but it also tops the charts with its antioxident capacity. Seriously, it's number one among the vegetables, at least according to the best known ORAC (oxygen radical absorbance capacity) rating. What this all boils down to is this: when enemy ships (disease, cancer-imposing agents, free-radicals, etc.) enter your body, all of the antioxidants and phytochemicals you've ingested from kale act as homing missiles to completely destroy the incoming enemy ships.

I actually can't take credit for that analogy, as Kelsey is the one that gave it to me (I wasn't going to acquiesce to her request of eating more kale until she told me the kale would give me internal homing missiles....then I was all ears, obviously).

Anyway, now to point. This past Sunday, we made a DELICIOUS kale dish that I wanted to share with you all. It's super easy, actually tastes good, and will provide you with the aforementioned homing missiles to fight off not-so-friendly organisms trying to attack your body. Here's how to do it:

Peanut-Butter Kale

(^^^Yes, you read that right^^^)

Ingredients: Garlic, Red Onions, Peanut Butter (the magic maker), Kale, and Oil (we used coconut).

Directions:

1. Heat coconut oil in a frying pan.
2. Add garlic (minced) and red onions (chopped) and let simmer for a few minutes.
3. Throw in a ton of kale leaves.
4. Toss in ten a few tablespoons of peanut butter
5. Stir around until the peanut butter melts over the kale and everything is thoroughly mixed.
6. Give a high five to your cooking partner (preferably a member of the opposite sex).

Seriously, this tasted amazing and makes for a perfect side dish (or a dish all on its own, depending on how hungry you are). Not to mention, your immune system is now armed with the best defense system in the world.