WHO NEEDS TO WARM UP?

Whether it’s your first time strength training or you are a seasoned “Veteran of Iron” all of us need to warm up thoroughly before starting to exercise no matter what your age is.  Athletes do it, actors & actresses do it, singers do it as well.  To perform at your best and to help prevent injury a warm up is absolutely necessary, especially before you throw down your initial set of Front Squats or you run your first mile.  When I speak of warming up I mean so much more than just popping on a treadmill and walking at a speed that would make a turtle look like Usain Bolt.  Warm ups should also simulate what you are about to do, whether that may be an athletic event like basketball, a strength training session or a few laps around the local High School track.

MOVEMENT PREP BREAKDOWN

• Tissue work
• Static Stretching (Can be added here)
• Re & Prehab exercises
• Activation exercises
• Mobility exercises
• Dynamic Stretching

WHY EACH ASPECT OF THE WARM UP IS IMPORTANT

To get right down to it, a good warm up is a great defense for the prevention of injury.  Think of it as “Prehabilitation.”  I like to include all of my rehabilitation and corrective exercises in my warm up as this forces me to think about proper form, how my injury or asymmetry occurred and it gives me some reassurance that I am on my way to correcting it.

Tissue Work-Using a foam roller or a myofascial ball, medicine ball or a wonderful product called The Stick, among others I’m sure, is also a crucial element that needs to be incorporated at the beginning of your warm up.   These devices are called self myofascial release (SMR) and they all provide some degree of soft tissue relief from aggravated muscles and trigger points.

Static Stretching- For the last few years static stretching before strength training was frowned upon.  It has been proven that static stretching before lifting caused a decrease in strength.  However, if you follow tissue work with static stretching but precede mobility work and dynamic movements  your strength will not be compromised.

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Pre & Rehab Exercises- All the aspects of the warm up mentioned are a form of prehabilitation in some way.  Based on results from a movement screen (see below for Movement Screen description) and/or current injuries I will add corrective and rehabilitation exercises that are specific to the individual.

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Activation Exercises- These are beneficial in that they allow specific muscles to fire during training. An example of this would be the muscles of the glute. Our glutes are often underdeveloped due to prolonged sitting and not warming them up properly. In exercises such as the Split Leg Squat, Elevated Squat and the many variations of the Lunge our glutes rarely fire effectively leaving other smaller muscles to overcompensate. In the example mentioned, this leads to hip imbalances which will eventually cause knee pain. Glute activation such as the Single Leg Hip Bridge and X Band Lateral Step will also help runners add more power to their stride while eliminating unnecessary strain on their hamstrings.

Mobility Exercises- Adding mobility exercises to your warm up will help to allow a full range of motion to your joints. A full range of motion in all directions goes hand in hand with maintaining stabilization and creating movement.  This includes stretching your feet, ankles, hips and thoracic spine by completing 10-15 repetitions of exercises such as leg swings, split squats, lateral squats, rotational squats, wall slides & X band lateral steps.

Dynamic Movements- Integrating the increased motion of your joints into dynamic movements is the last aspect before we are ready for optimal performance.  These exercises will prepare your body as a whole for the linear, lateral and multi-directional movement that will take place in your workout.  At this point you will be entering the end of your warm up and choosing movements that simulate what you are about to do.  By increasing the speed of  your dynamic movements your body will be prepared to fire during that first set of Power Cleans or allow your body to reach top speed on the first lap around the track.

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This all looks and sounds like enough to be considered a workout in itself.  Taking 15 minutes to warm up properly will be the wisest decision that you could do for your body once at the gym or preparing your game face for competition.  You will help stay injury free and optimize maximal performance.

Below is a video that illustrates the base warm up that I use with myself and my clients after tissue work.  

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What is a Movement Screen?

A movement screen is a series of tests that I will instruct you on how to perform, which consists of basic movements that the average person should be able to carry out with a full range of motion and without experiencing pain. The results of these tests indicate the areas of your body that need the most attention, by pointing out any asymmetries and faulty movement patterns you may have. Once these imbalances are located we will correct them quickly and efficiently to make sure you will be in a position to progress safely and stay injury free. Any personal trainer, whether online or in person, who provides fitness instruction without a movement screen is doing their clients a great disservice.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness; #1 Source for Online Fitness Coaching, please visit www.nathanejackson.com

HAPPY HOLIDAYS

Over the next few days every trainer, gym, magazine and TV advertisement will give you their tips on how to beat “Holiday” weight gain. Some tips will be very useful and some will be as good as me telling you to pay me $100.00 every time you fall off the wagon. In the past I have sent out my top ten tips to avoid gaining weight, I have held contests with clients to see who can maintain their weight or reward them with free sessions if they actually lose a pound or two. Sometimes I get the striver/do good-er who will impress me or the person who catches the flu and can’t hold anything down but the majority of people will fail miserably and bring the New Year in with some extra poundage.

This year, my advice is simple. One word actually, and that is; WORKOUT! I know the Holiday season is busy with the end of year responsibilities at work, shopping, dinner parties, change of season etc, but with all my latest blog posts, YouTube videos, Facebook and other social network postings regarding High Intensity Interval Training (HIIT) and all its benefits in relation to fat loss, YOU have no excuse to not be able to find 30 minutes a day to get YOUR sweat on.

Before I hear the excuse that YOU have already come up with in YOUR mind and before it makes its way from YOUR brain to YOUR tongue let me just say “SAVE IT”. YOUR health trumps everything. I would still like you to eat less on the day of a dinner party, limit alcoholic beverages, eat before you arrive at functions and stay away from fried, high saturated fat and sugary foods.  However, nothing will benefit YOU more than just WORKING OUT. 

30 minute HIIT workouts ideas

• BB, DB or Kettlebell Complexes

• Sprints

• Upright Bike, Treadmill, Elliptical, Stair Mill machines can all be used for interval training

• Swimming

• Jump Rope, Calisthenics & Plyometrics

All of the above are ways to incorporate High Intensity Interval Training into a punishing 30 minute workout.  Thirty minutes is all I ask from YOU.  Try it and tell me how you did after the Holiday season is over.  What do you have to lose?   After all, I did not spend the majority of this Blog instructing you to stay away from all the refined sugary treats, baked goods, buffet style food, alcohol etc instead I encouraged you to maintain your exercise routine or for some of you, get a head start on that New Years resolution.

If you are still reading then I applaud you for sticking with me this far.  Here are some HEART pounding and FAT blasting routines I have used in the past and will without a doubt be using in the next few weeks as the festivities heat up and my time for working out diminishes.

COMPLEXES

If you are not familiar on how to perform complexes, please see my Blog post COMPLEXES FOR EXTREME FAT LOSS by clicking on the link below.
http://nathanejackson.com/blog/2009/personal-workout-bodybuilding-complexes/

Barbell
Deadlift+High Pull+Clean+Front Squat+Squat & Press
or the example in the video below (after a brief Chest & Back Finisher)
Squat Clean & Press+Strict Military Press+Jump Squat+Reverse Lunge+Straight Leg Deadlift

Dumbbell or Kettlebell
Swing+Clean & Press (or Snatch if trained)+Overhead Squat+ High Pull+ Stiff Leg deadlift

For video instruction on how to complete any of these lifts please visit my YouTube page at www.youtube.com/natejacksonfitness

SPRINTS

200m sprint + 60-90 second rest x 6 repetitions
3 minute rest
100m sprint + 45-60 sec rest x 6 repetitions
3 minute rest
50m sprint + 30-45 second rest x 6 repetitions

Check out this video by fello Fitness Professional and Abs Expert Max Wettstein in sunny Encinitas, California.

For more great videos and fitness information from this ground breaking Men’s Health model stop by his website at http://www.maxwettstein.com

CARDIO MACHINE INTERVALS

With machines there are numerous combinations to choose from.  I do suggest keeping the short duration work intervals reserved for the Upright Bike or Elliptical as it is easy to start and stop/coast.

Upright Bike/Elliptical Tabata- 20 second sprint + 10 sec coast x 6-8 minutes

Any machine, Swimming or Jump Rope- 1:1 ratio such as 30 sec on + 30 sec off or 1 min on + 1 min coast

Any machine, Swimming or Jump Rope- 3:1 ratio such as 3 min on + 1 min coast

CALISTENICS

Combine exercises to create a circuit.  Complete 10-12 reps of each exercise in the circuit, rest for 45-90 seconds at the end of the circuit and perform as many rounds as possible in 30 minutes.

*() = Increased intensity

Squats (Jump Squats)+Push Ups (Clap Push ups or Spiderman Push Ups)+ Lunges (Jump Lunges)+Mountain Climbers + Jumping Jacks+ Burpees+ 30-60 sec Plank

*Adding 30 sec of Jump Rope or Kettlebell Swings to the circuit is also an option.  BE CREATIVE!

As you can see from all of the above mentioned examples, there are many vehicles of exercise to choose from.  In keeping the intensity high by limiting rest times you will maximize your fat loss and rev up your metabolism, take advantage of EPOC (Excess Post-Exercise Oxygen Consumption which is described in my earlier blog post COMPLEXES FOR EXTREME FAT LOSS) and add variety to your workouts all while maximizing your time.

WORKOUT….that is all I ask!

HAPPY HOLIDAYS everyone, see you in 2010!

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness; #1 Source for Online Fitness Coaching, please visit www.nathanejackson.com

SUCCESS IS NEVER FINAL and FAILURE IS NEVER FATAL, IT IS COURAGE THAT COUNTS

Curnel Jones, 1st Place Fitness Model & 1st Place Muscle Model category, FAME

Jaylie Nicoll, 2nd Place Fitness Model category, FitnessStar London

Wash Candidio, 3rd Place Fitness Model category, WBFF

*Part of Team Wash

Chris Cecile, 1st Place Fitness Model category, FitnessStar Montreal

Sara Solomon, 1st Place Fitness Model category, FitnessStar Montreal

*Part of Team Sara

I want to thank the above mentioned athletes for all their hard work, dedication and their ability to fulfill what they set out to achieve.  You have all made me very proud as each of you had different obstacles to overcome in your preparation and no one can ever take your accomplishment away from you.

I look forward to a very successful 2010.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts

WBFF Pro & VEGA Ambassador

www.nathanejackson.com

For more information about Nathane Jackson Fitness; #1 Source for Online Fitness Coaching, please visit www.nathanejackson.com

A 1-2 PUNCH AGAINST BODY FAT

Combining strength training and cardio is an extremely effective tool for fighting unwanted body fat.  An example of this would be to use complexes with either Barbells, Dumbells or Kettlebells to create the necessary intensity.

What is a Complex?

A complex is a series of lifts performed in succession with one piece of equipment to minimize rest time.  When is say “to minimize rest time” I am not joking as the goal is to not set the equipment on the ground.  To do this it is wise to choose exercises that lead into one another such as starting with barbell Deadlifts followed by barbell High Pulls.  Even using a variety of hand grips and widths will slow down the completion of the complex so try to limit this as much as possible.

Why are complexes so beneficial in dropping body fat?

The metabolic effect that is created from complexes is far superior to other training protocols due to the combination of strength training and high intensity cardio in a single workout.  The selection of exercises are all based on moving multiple muscle groups simultaneously which in turn increases the work demand.

As a result of the higher demand on the body there will be an increase in caloric expenditure.   Complexes will also increase training EPOC which leads to an elevated metabolism.

EPOC stands for Excess Post-Exercise Oxygen Consumption and is the recovery of metabolic rate back to    pre-exercise levels.  After completing 30 minutes of high intensity strength training a trainees EPOC will be raised for roughly 30 hours post exercise.  The result is a greater number of calories burned over the course of 30 hours post exercise compared to that of an hour of low intensity exercise (i.e. steady state cardio or isolation based strength training) which may have burned more calories during the exercise period (due to the length of the exercise session) but has very little EPOC throughout the rest of the day.

Who can use complexes?

As the title states complexes are for trainees who are looking to drop body fat.  Due to the high metabolic demand they are not best used for gaining strength or mass (hypertrophy).  I strongly suggest that beginners do not start with this style of training as the demand on the body is extremely taxing.

How do I perform a complex?

Select a piece of equipment to use for the workout.  I prefer to use barbells and kettlebells but dumbells can be used as well.  Chose a weight that you know you can handle for 10-12 reps of your weakest exercise in the complex.  Start the complex by completing 5 reps of the first exercise immediately performing the second exercise of 5 reps.  Transition in to the third exercise and so on.  Using the example above perform the barbell Deadlift followed by barbell High Pulls and from here you may chose your third lift to be barbell Cleans, fourth lift to be barbell Front Squats and if you are well trained a fifth exercise consisting of barbell Reverse Alternating Lunges.  Rest 90 seconds and repeat for 4 sets.

How do I progress using complexes?

Progression can be made by either increasing the number of repetitions in a set, increasing the number of sets in a workout, or decreasing your rest time between sets.  You may be able to increase the weight as well but chances are if you need to increase the weight you probably did not chose a challenging weight to begin with.

A safe progression would look something like the following.

Week 1- 4 sets x 5 reps, 90 seconds rest

Week 2- 4 sets x 5 reps, 75 seconds rest

Week 3- 4 sets x 6 reps, 75 seconds rest

Week 4- 4 sets x 6 reps, 60 seconds rest

Week 5- 5 sets x 6 reps, 60 seconds rest

Week 6- 6 sets x 6 reps, 45 seconds rest

Before starting any exercise program please consult your physician.  I also strongly suggest hiring a professional who is able to screen your body for any asymmetries and dysfunctional movement patterns you may have.  Whether
you are a beginner or a veteran of the “Iron” adding exercise to dysfunction is
a recipe for injury.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness; #1 Source for Online Fitness Coaching, please visit www.nathanejackson.com

Part 3

In Part 2 of TURNING OVER A NEW LEAF AND EATING IT, I mentioned that I had a decision to make.  When I left off I was telling you about the extreme bloating and discomfort I was experiencing due to my quick transition to raw foods.  I was also having a hard time adjusting to the flavour and texture of sprouted beans which was making it difficult for me to enjoy my food.  I knew I was transitioning rather quickly so I made a deal with myself to lay off the sprouted beans and just soak & boil them going forward but promised I would revisit sprouting 0nce I was better assimilated.

I really had no choice in the above matter as I still needed to be in photo shoot shape but I hate doing things half way.  However, I

The Thrive Diet, by Brendan Brazier

was currently taking another half way approach in trusting the information on protein consumption as a vegetarian.  The Thrive Diet, by Brendan Brazier was and still is my bible to say the least but because of all the years spent as a bodybuilder (fitness model) and eating like a carnivore relying on meat, dairy and whey protein powders, I was not yet convinced that my protein levels would be adequate to preserve my muscle let alone build any.  This leads me to the question that I get asked nearly every day and that is, “How do you consume enough protein to increase strength and build mass?”

The answer is actually rather easy.  At the moment I am not 100% vegetarian but rather ovo-vegetarian which means I eat eggs and this reassures me that I am still consuming enough protein.  However, when I do make the next switch I will replace my morning serving of eggs with one of Brendan’s homemade cereals.  I also take advantage of  Vega’s Health Optimizer which contains 24-26 grams of protein per serving and I either eat a Vega Vibrance (or Energy bar) or make a homemade bar using the Vega smoothie mix.  Food combining was also something I had to learn more about in order to consume high quality complete protein each day.  A small challenge that occured at this point was abiding by the guidelines of Nutrient Timing which I am a large supporter of (A great book about Nutrient Timing below).  I just made sure that I was consuming all complex carbohydrates such as yams and grains around my workouts and leaving beans, lentils and legumes for later in the day.

Nutrient Timing, by John Ivy, Ph.d. & Robert Portman, Ph.d.

*Side note-  I was at ease with eating eggs because I felt that I was not stressing the environment as much as before and not causing any animals large amounts of pain.   I have since read a few articles about how eggs are supposedly very straining on the animals because of the close quarters the chickens are in.  However, the articles did not mention if this was the case with organic chicken farms so I am still undecided with how I feel.

In time, as promised to my self, I would like to eliminate eggs from my nutrition.  It has been about two months now since leaving meat behind and I can honestly say that my physique in relation to performance and aesthetically speaking has not lost a beat.   In fact, my performance and recovery has noticeably improved and we will see come December 24th if my physique has held up it’s end of the deal.

My goals for the remainder of the year is to do a mock competition training phase and nutrition plan so I can come accustomed to my new plant based lifestyle and learn from my experience.  This way I can have a solid game plan going into next years’ fitness model competitions and photo shoots.  My specific physique goals are to lower my body fat percentage to 4-5% ( 8-10% at the moment) while maintaining my current weight around the 210-215lbs range and to do this by December 24th 2009.

Side note:  I am not alone in this training phase as I am joined by two other fitness models who have laid down the gauntlet and decided to mark these next few months with a little friendly competition.  My two colleagues are not plant based or vegetarian eaters but the competition for them is a means of accomplishing their own goals so stay tuned for that.

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My current plan strategy
2500-3000 calories per day (20-25% protein, 30-35% fat, 45-55% carbs)
I strength train 4 days a week and on these days I will also include 15-30 minutes of “High Intensity Interval Conditioning.”  I also like to have 3 days of light lactic acid flushing sessions that are done in the pool or on an upright bike lasting anywhere from 30-60 minutes depending on how I feel.

Nutrition is as follows;

STRENGTH TRAINING DAYS

*= Supplements

5:00am
Freshly squeezed Lime in 1 litre of water
*BCAA’s & Creatine

5:30am
1 cup egg whites, 1oz rice cheese, Nutritional Yeast, 1 slice Ezekiel Bread w/tbsp apple butter
1 cup green tea
*Digestive enzyme, Fish Oil capsule, Progressive multi vitamin, Vitamin C, True Calm

8:00am
1 scoop Vega Sport, 3 dates, 1 Tbsp Hemp Protein powder, ½ scoop Rice Protein powder
*BCAA’s

10:30am
Vega health Optimizer, frozen banana, cocao nibs, 1 date.
*Creatine, True Calm, Multi Vitamin, Vitamin C

11:30am
Ezekiel Wrap, 1/2 cup Homemade Hummus (made from sprouted chick peas, hemp seed included, Tahini, flax oil), Carrots, Celery
or
Homemade Pizza on Ezekiel Wrap with sweet potato & vegetables

Homemade vegetarian pizza

or
1 cup Ezekiel cereal w/4oz Almond Milk, 2 Tbsp Hemp seed, 4 Strawberries
or
3/4 cup Quinoa and 1/4 cup Pistachios, carrots, celery.
or
Homemade Bean Chili with ½ cup brown rice
*Digestive Enzyme, Fish Oil capsule, Progressive Multi Vitamin

2:00pm
Homemade protein bar (Vega Smoothie Infusion, Cocoa chips, coconut oil, Hemp seed & spices) or Vega Vibrance bar, 12 almonds or Tbsp Raw Almond butter, fruit, 1/3 Sequel Macca cocao bar

4:30pm
Homemade bean salad (Black beans, corn, flax oil, veggies etc)
2 cups Spinach, mixed veggies, dulse (ewww)
*Digestive enzyme, Multi Vitamin, Fish Oil capsule

7:00pm
1 cup egg whites, 1 oz rice cheese, nutritional yeast, veggies
*Fish Oil capsule, ZMA

NON TRAINING DAYS

My meal plan for non training days is rather similar.  The only major difference is that I do not consume the complex carbs at my 5:30 & 11:30am meals.  Instead I chose to have 3 whole eggs in addition to the cup of egg whites and eliminate the ezekiel bread and apple butter for breakfast.  The 11:30am meal will consist of either hummus and vegetables, or a bean salad.

Obviously I will not have a workout shake (Vega Sport, dates & rice/hemp protein combo) as this day is a day off from the gym but I still look forward to my Vega Health Optimizer shake with the only substitution being blueberries for the single date.

Throughout the rest of the day, everything else stays the same as the majority of my macro nutrients are protein and dietary fat already.  If I feel that my body is not responding to  the current meal plan and training regiment then I will tweak it in about two weeks and blog about it then to keep everyone in the loop.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness’ Online Training Consulting, please visit www.nathanejackson.com

Upon returning from Las Vegas my mothers energy continued to increased and she was able to play a significant role in planning and executing a surprise anniversary party for my Aunt & Uncle. She also started a new jewellery business with her best friend and life was back to normal as we knew it. So we thought or at least had hoped.

There was a complication or a mix up if will with her treatment schedule. I do not want to get further into this nor will I ever second guess anything that happened because I am not qualified to do so, but her cancer started to take over her body again when she was unable to receive Vitamin-C therapy. Just for the record, I am still a HUGE believer of Mega Dose vitamin therapy and strongly suggest anyone who is fighting their own battle with cancer to look into what it can do for them.

My mom was back in the hospital before we knew it fighting yet again to hang on for dear life. After a courageous ten year battle with cancer my mom was unable to bounce back this time and she passed away in the late evening of September 2nd 2009 holding my hand.

I know she was very proud of me and loved me very much. She enjoyed going to go to the book store and informing the cashier that the guy on the Harlequin novel she was buying was her son. She also thought it was so cool to have her son on the cover of Inside Fitness and Maximum Fitness magazine. The current issue of Maximum Fitness magazine (Sep/Oct 2009) was the last achievement she was able to see of mine. She would have wanted me to compete this weekend at the WBFF World Championships and not allow her deteriorating health or even her passing stop me from achieving my goals but just like so many times before when she went in to the Hospital I was never giving up hope that she would return back home.

Valerie J. Jackson 1951-2009
(Best friend & Mother)

I am sorry mom, but I can not step on stage this weekend, not yet anyway. You will always be such a large part of my life and of whom I am today that I will need a little more time to refocus my energy in order to move forward. I promise I will get back to my routine and continue to strive for everything I want out of life very soon.

I would like to extend a HUGE thank you to everyone in the fitness industry who sent their condolences to me and my family over the past two weeks. Even though there is a competition to win tomorrow, all of you put that aside and reached out to a “Fitness” family member who was suddenly struck with sadness.

Thank you once again and I wish all of you the very best this weekend!

GO WBFF!!!!

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness’ Online Training Consulting, please visit www.nathanejackson.com

EPISODE #1

Yet again I was witness to a so called professional not being a professional.  The fitness industry as a whole has progressed so fast in the past 20 years that the money being made from gadgets, fitness and nutrition books, advances in equipment and the latest supplements is just eye popping.  Some of these products are well worth the money but the majority of them are gimmicks.  Seeking out the help of a Personal trainer as well has become a hot commodity and I do encourage hiring a trainer or consultant to help with reaching your goals effectively and efficiently.  After all, we seek out professionals when we have a tooth ache, get physical examinations, when the car breaks down among many others so why should it be any different when trying to change the current state of our fitness level?  Just like the late night infomercials that are showcasing a tanned, well groomed, glistening ripped fitness model who is informing you about the benefits of their product, a high number of personal trainers are just this, a gimmick!  I will give you a few tips at the conclusion on what to look for when hiring a qualified trainer but first let me kick off the SIGHTS & SOUNDS segment with a little something I heard last night at the gym.

It was 5pm and the gym was starting to get busy.  This is usually the prime time to check out what not to do in all Big Box gyms around the U.S. and Canada.  I am fortunate enough to rent space in a smaller boutique facility here in Toronto, that being said it has its share of brainless trainers as well.  I glanced over at a trainer that has previously given me some Blog posting inspiration but to date this event takes the cake.  This trainer was trying to teach an Olympic lift called the Hang Clean (see video below) to what looked to me was a new client of his.  Remember the facility is small so I know who is a regular and who is new to the gym.   In any case, at the moment I took notice the client had upright rowed the barbell to his chin but one elbow was pointing up and out at a 45 degree angle while the other was horizontal to the barbell.  He was holding the barbell at his chin while the trainer was instructing on how to “shrug and drop under the bar,” for the record, I have never once heard him cue his clients to use triple extension (extension in the ankles, knees & hips) or the term “Scoop” which are two descriptive words that almost all Olympic coaches use.

This is when the client winces and says “My shoulder hurts”.  The trainer steps in front of the client to examine his shoulders at which point the client mentions he has shoulder issues because he has been in a car accident.  Thankfully, the trainer instructed his client to carefully place the barbell on the ground but not before he tried to comfort his client by trying to gather information about his shoulder injury and other injuries he may have.  This practice of asking questions is reccommended to be done before any training commences, even a fitness test.

This story leads into one of the most important aspects your trainer or a potential future trainer should have you complete before starting any exercise program; a consultation.   Either a Health History and Lifestyle Information form, a fitness test or a movement screen  would have given our World Class trainer from above the necessary information about his new clients’ past shoulder injury.
In the past year or so I have been desperately trying to make trainers, gym owners and people in general aware of the importance of a movement screen as I feel this tool should be mandatory in all gyms, Big Box or not, all around the world.  Not for a second did I think trainers still took on clients and started training them with out going over health history and other information gathering forms.  My apologies for thinking trainers as a whole have grown at least that much in the past 20 years.   I hope that the client in mention was okay and no serious harm was done.  I pray for him though and his safety if he continues training with this negligent trainer.

So how do you know if the trainer you have hired or looking to hire is a professional or just another high priced gimmick.
Below is a list of qualities to consider!

• Does your trainer have references?
• Does your trainer have a valid education? BSc or any health science related degree is always a good start.  NSCA (National Strength & Conditioning Association) & ACSM (American College of Sports Medicine) are very respectable certifying agencies as well.  A valid CPR certification and training insurance is also a must.
• Does your trainer conduct consultations where the most basic but highly important information is shared?
• Does your trainer have you complete initial fitness tests and follow up fitness tests as a way to measure progress?
• Does your trainer conduct a movement screen?  This tool is extremely important from the average gym member to high level elite athletes.  (An entire  future blog will be dedicated to this tool and it’s importance)
• Does your trainer live the lifestyle they preach?   “Google” search is a good detective, and affordable to.
• Does your trainer have a circle of professionals that he/she works with?  i.e.- Chiropractors, athletic therapists, massage therapists, registered nutritionists etc
  

  Left Shoulder Mobility Test (Movement Screen)

If your trainer possesses the above qualities then at this point you have ensured that, at the very least, the trainer is trying to make a difference and cares about your progress.  They have positioned themselves as a business and are operating in a professional manner.  Once you have been attending sessions regularly or in my case with my Online Consulting business, and have been adhering to the given routine, here are a few questions to ask your self.

• Does my trainer continue to be professional?  This could mean arriving on time for appointments, following through with what was outlined in your consultation, are they available and reply promptly to e-mails etc.
• Are your workout routines altered every four to six weeks?
• Does your trainer educate and share knowledge with you?
• Does your trainer take part in workshops, clinics or courses to continue his/her own education?
• Do you get along with your trainer?  This can also mean, do you work well with your trainer and don’t spend more time chatting than physically moving.
• Does your trainer inspire or motivate you?
• DO YOU SEE RESULTS?  (Providing you have followed the routine as laid out of course)

There you have it, a complete guide to help you select your next trainer or to gauge the level of your current trainer.  Please do not be afraid to ask questions as it is just as important for you as it is with the trainer to learn as much about the other as possible.

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness’ Online Training Consulting, please visit www.nathanejackson.com

The Truth is in the BELL!

Kettlebells generally increase muscular strength and endurance more effectively than build size (Hypertrophy).  Although it is a great way to increase mass and strength for someone who is new to training.  Women love kettlebells because they can get stronger without worrying about becoming bulky.  Although, building bulky muscles is extremely hard to do generally, women feel more confident that the higher rep kettlebell training will be more effective in keeping them lean and fit.

Kettlebells are deffinately one of the most effective pieces of equipment for fat loss.  The kettlebell just in nature of its design alone, forces the trainee to activate more muscles in the body than a dumbbell or barbell of equal weight.  Incorporating high repetition kettlebell training is an aerobic workout and just as affective if not more so than aerobics classes, spinning and hours on the treadmill.  Kettlebells fit nicely in a closet and to complete a workout a trainee will only need a small area of space.  This means one would not need a gym membership.  I have worked out and trained for entire fitness competitions in my apartment and are just as effective in a backyard, a garage, or down by the beach.

Kettlebell exercises such as the Turkish Getup (above) and Windmill (below) are the tip of the iceberg with regards to building a strong core.  Combined with planks, side planks and anti-rotation exercises we can finally say goodbye to back aching crunches.

In addition to getting stronger and improving the appearance of your physique, kettlebells increase flexibility, stability and mobility in the joints of the body. Thus allowing for more effective and efficient movement and increasing daily function.  Due to the nature of the exercises created for kettlebells, they teach your body to function as a single unit better than most dumbbell and barbell exercises.

Oh yeah…..THEY LOOK DARN COOL AS WELL!

Looking to get Kettlebell certified?
Check out KBELL Training Academy at
http://www.kbelltrainingacademy.com

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness’ Online Training Consulting, please visit www.nathanejackson.com

Part 2

Cold Turkey, not the day after Thanksgiving cold turkey I used to slap between two pieces of whole grain bread but rather the game plan I used to switch to a plant based style of eating. Each day I would consume two servings each of eggs, chicken and whey protein powder along with a serving each of white fish and red meat. This was a typical day of protein consumption over the last few years as I worked my way up to becoming one of Canada’s top male fitness personalities.

A few years ago I started buying only organic food and bragged to everyone about how great I felt immediately when I did so. I didn’t feel sluggish any longer, my skin and hair looked better than ever and overall I just felt clean and natural. Boy oh boy, little did I know, I was in for yet another cleansing.

When I first became an ambassador for Vega back in May of 2009 I started by replacing the whey protein powder I was using with the Health Optimizer powder shown below. I also started using the Vega Sport Optimizer powder for a pre workout beverage as well as during my workout to keep me energized and my body anabolic while I strength trained.

Even though I made this switch and put more effort into making salads and eating more raw vegetables I was still consuming a lot of meat. Luckily, other than the whey protein powder and an occasional bowl of yogurt or slice of cheese I was not eating much dairy at all. On September 12th 2009, I decided I had procrastinated long enough and began soaking and sprouting beans, lentils, legumes, nuts and seeds. The refrigerator looked like one giant science experiment. For the next two weeks I ate everything raw with the exception of my morning breakfast which still consisted of an egg and egg white mixture.

At the time I did not want to give up eggs as I was still not educated enough with regards to how much protein I should be consuming per day on a plant based plan. To be honest, I also really love scrambled eggs with rice cheese and scallion onions for breakfast. With the exception of the use of a frying pan for my eggs everything else was untouched and raw.

Within two days I noticed many significant changes in my body. I was feeling even more energized than when I made the switch to 95% organic food and my mental clarity was at an elevated level. However, the most dramatic change occurred over the next week when my body rid itself of many toxins and other intestinal build up. It was also at some point this week when I happened to catch the Dr. Oz show in which he gave the audience the skinny on what our feces should look like. Let me just say this, after the two weeks I would have made Dr. Oz very pleased.

At this point I was feeling the healthiest I have ever been. I was a bit worried though that my strength training was going to suffer while my body transitioned but if anything I actually had more energy and clarity to put towards my workouts right from day one. I was also experiencing some new foods and food combinations which were a relief and a nice change from my previous menu.

There was one downfall to my cold turkey transition. I had read that I should expect some bloating and gas while my body gets assimilated to the large quantities of fibre. The word “some” was an understatement, as I would have preferred to have read “extreme” or “intense” bloating just so I could have prepared for the extended waist line.

The next time I will blog about the decision I had to make and where I am at currently with my nutrition. I will also post a sample meal plan and answer the question I get asked on a daily basis. The question, “If you don’t eat meat and don’t use whey products how do you consume enough protein”?

Until next time,

Train Mind, Body & Spirit

Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

For more information about Nathane Jackson Fitness’ Online Training Consulting, please visit www.nathanejackson.com

THE BACKSTORY

Over the past 4 weeks I have been experimenting with my nutrition. You see, since April of this year I have been itching to change the way I eat because of where our agriculture is heading. I have become more educated on what foods are best for the human body, how food affects different blood types, hormone production and the power of super foods.

Many of you know that during this past summer I had been producing Video blogs of my training and nutrition in preparation for a fitness model competition (WBFF). By early May I was already in contest shape, I had shot with various photographers, was fortunate enough to be sponsored by VEGA (Sequel Naturals) and by June I accomplished a goal of mine to appear on the cover of Maximum Fitness magazine.

Maximum Fitness magazine Sept/Oct 2009 issue

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