A Battle I Was Not Counting On
lyme disease, youth fitness, autism, asberger's syndrome
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I have been pretty inactive posting on FitConnect and my main blog and webites lately. As some of you know I was diagnosed with Lyme Disease just about one month ago.
It was early detection, which is good for any infection, and I was treated with antibiotics immediatlely. Much to my surprise the first round did not completely wipe out the infection and I began a downward spiral - again. Now I am on another round of antibiotics!
When I first posted about this I thought I was in the clear and I was looking to begin working out again. Let's just say that was short lived. Much of what I wrote about was the perspective I gained by looking at fitness through the eyes of someone that:
*Doesn't feel well
*Feels sore...from doing nothing
*Does not have the drive to exercise
*Feels weak and tired
*Feels overwhelmed
*Pretty much feels like crap!
The opportunity to see things not through my own eyes but through the eyes of the millions of people who find the above descriptions to be status quo or just the way you feel as you age was humbling. Now I'm praying it's not me. Some of the long term effects of Lyme Disease can stay with a person for a lifetime...yikes.
I will battle and I will win. The situation I am in now gives me even more motivation to begin my work with kids, especially those with HFA (High functioning Autism) and AS (Aspberger's Syndrome). As these kids and "neuro-typical" kids grow into young adults with no outlet or resources for physical activity they are bound to become inactive, unhealthy adults. They will have a very good chance of feeling like I do now...for the rest of their lives.
Not on my watch.
Battle. Battle. Win.
Dave Gleason
www.homeofficeworkouts.com
"Fast, Repeatable, Efficient, Effective"
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on 11/20/2008
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7.5
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Are you a NOUN or a VERB?
fitness, human behavior, life, fat loss
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I must admit, sometimes I get my ideas from places that you wouldn’t think possible. If you read my posts often you know I draw parallels between things in life and fitness. That’s because I believe fitness is a life thing - not a “I need to lose weight” thing.
Right now I’m reading a terrific book. It’s called The Shack, by Wm. Paul Young. Last night I was really taken by some of the lines I read:
“…I will take a verb over a noun anytime.”
Now I don’t want to give you the context of this as I don’t want to spoil the book - I want you to read it on you own!
But more importantly I wish to talk about that statement and how it relates to life and your fitness.
Are you a NOUN?
Are you a static, non-moving loaf?
Or are you VERB?
Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?
Does your life look more like a noun…or a verb?
Here are three ways to turn your life into a verb:
1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week
Just how does this relate to fitness?
How will this make me lose fat?
Try it and see for yourself…I dare ya.
Be a verb. Be Active. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/22/2008
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7.3
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Band-Aid Fitness
fat loss, long term, fitness
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I’m feeling a bit under the weather today - head cold galore! I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too. With all that said, I try not to take any meds whether it be over the counter or prescription.
What does this have to do with you?
Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause. As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?
Obesity is a symptom.
What are we, as a society, treating?
Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery. We are throwing money at the symptom and not attacking the problem.
What is the problem or the cause?
Lack of activity and poor diet.
The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.
Developing a plan that you can stick with 90% of the time is not important - IT’S EVERYTHING!
Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.
Workout. Eat WELL. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/21/2008
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8.1
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Low Cost Fitness in Tough Times
low cost fitness, whole body workouts
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Are you suffering from the same malady as millions of other people around the world? It’s called Lowincomitis (noun. Low-income-itis).
To many people are feeling the effects of having too much month at the end of their money. With that in mind, I have come up with a short list of low cost fitness solutions. This list is by no means exhaustive and before you leave your comments - yes I know I am not listing the obvious freebies:
*Body weight exercises
*Exercise Trails
*Outdoor type activities like hiking, etc.
*Playing with your kids in the park
*Track workouts
*etc.
This list is more for those of you who exercise because you know its important - NOT because you love it.
1. Host a neighborhood Boot Camp (Host often gets it for free)
2. Train with a friend or family member to split the cost of a trainer
3. Playground Workouts
4. Perform Better Equipment (Out fit your home gym for under $100)
5. Workout at home instead of the gym
6. Save time with 10 Minute Whole Body Workouts
The other piece of advice I can give you is to stay strong. Don’t give in to the financial ruin that is surrounding all of us. Keep exercising, stay healthy and you will be so far ahead of the game when this passes - and this will pass.
Be a survivor. Save money. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/17/2008
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7.9
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THIS WEEKEND CHANGED EVERYTHING!
autism, asberger's, fitness professional
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I just spent 3 days in Stamford Connecticut with 300+ of the brightest, most professional fitness trainers and owners from all over the world. The underlying theme over the weekend was to take action...something I have been writing about for months.
The dress was business casual (no spandex and tight t-shirts), the egos were left at the door and the networking that went on was nothing short of incredible.
It was so powerful in fact, that just one connection I made was worth 10 times what I spent on travel, hotel AND for the conference. I spent some time with Brian Grasso, founder and CEO of the IYCA (International Youth Conditioning Association) and it was the pinnicle of a career changing, and life changing decision that I have known I had to make.
I will be taking on the task of creating opportunities for kids on the spectrum of Autism and kids with Asperger's Syndrome to be physically active. Whether it be via connection to a qualified fitness professional for individual or small group training or through fun, non-competitive sports activities, my goal is to provide as many outlets as possible because presently...there are none.
These children are simply left to fend for themselves with no way to stay active.
In order to reach this goal, my focus will first be on research and programming, then on creating duplicatable systems that can be taught through this future organization to fitness professionals domestically and around the world.
There, I finally got it out!
Please pray for me and if you know of any resources or would like to help send me an email at dave@homeofficeworkouts.com
Take Action. Give Back. Win.
Dave
www.homeofficeworkouts.com
www.primetimeworkouts.com
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on 9/22/2008
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10.7
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Insane Fitness
fitness, fat loss, insanity
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INSANITY can be described as doing the same thing over and over again…expecting different results.
In the United States one example of this is repeatedly continuing to disrespect and attack Governor Sarah Palin by personally attacking her – thinking somehow it will change the fact that she has more executive experience and real life qualifications than the Presidential candidate on the opposing ticket. (It also does not change the fact that Sarah Palin is NOT running for President). Insane.
What behavior do you engage in everyday while expecting a different outcome?
What self defeating eating habits do we continue to with while believing if we just do some extra cardio we can justify it. Hmmm….I’m still gaining weight though. Insane.
How many people do you know that still do the same long, slow and boring cardio workouts – and they are getting heavier not thinner? Insanity.
I am still approached by many people that have extremely busy schedules, who ask for my help to lose weight, and want to add an hour (or more) of exercise per day. After just a few questions on my part they usually elude to the fact this is the 100th time they have started an exercise program.
Why did they fail in the past? No time.
Sooooooo – WHY WOULD THIS PERSON SET THEMSELVES UP TO FAIL AGAIN!?
We live in a world where more is deemed better. More money, less of a life. More food for less money. More results with less effort. More of a house and less of a home. More work and less family time.
MORE FAT and LESS FITNESS.
The strategy that works in relation to fitness is this: the amount of actual time you have to dedicate to fitness everyday should determine what you do. Doing less does not mean less effort. Actually it can mean more, much more.
Here is a list that is organized according to least amount of time available on top to most available time on ... read entire entry
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on 9/22/2008
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6.9
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Tracking your progress = SUCCESS
diet tracker, fitness tracker, progress, powerful, diet analysis
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The great thing about tracking your own progress during your journey to a leaner, healthier body is that it is inherently valuable. You are tracking your victories, your speed bumps, your consistency…your success! In order to get a complete picture of where you are now with your diet and where you need to go – one of the most powerful tools that can be utilized is that of journaling everything you eat.
Write everything down. Water, snacks, mints, fruit…EVERYTHING! Most people will immediately see, on paper right in front of their eyes, what needs to be changed. After this important step you are on your way to weight loss success.
But then what? How is someone supposed to substitute for better choices, add clean and nutrient dense Calories or even plan meals? What if it was done for you with 100’s of choices of foods, meals and even menus? Keep reading.
Workouts can be logged and tracked the same way. This all lends itself to planning for your success rather than planning for failure. Track exercises, reps, sets, resistance…every part of your workouts. Tracking workouts will surely motivate you to keep striving forward – especially when you see in black and white how much progress you are making day to day, week to week and month to month! There is something very powerful about seeing your own progress, detailing improvement and outlining every success along the way to your dream.
There are endless combinations of workouts and routines so where would someone begin this process? What if there were 100’s of exercises and tons of workouts ready to go when you are. What if you could create your own workouts from scratch and track those workouts by running custom reports to see your progress? You can.
Tracking your diet and workouts can all be done at my fitness and diet tracker which originally was only available to members of my exclusive website HomeOfficeWorkouts.com. I spent months and a lot of money wi... read entire entry
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on 9/9/2008
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4.3
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Outrageous Fitness Myths Part II - You're proving my point!
fad diets, exercise, calories, diet, fitness myths
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Today I posted about fitness myths and one of the comments I received on my www.primetimeworkouts.com blog is worthy of a response. I am grateful for this person for voicing an opinion about what many may believe to be true. I will leave the name of the person anonymous out of respect. So for the purpose of the discussion let’s call him:
"Gym Shorts"
First: The issue in question:
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts and more often than you’re eating today.
No brain science there, just results.
The comment from Gym Shorts:
#2 is not a myth (you have to count calories for weight loss)
If what you say is true, we could sit on our couch and eat healthy fresh foods in small amounts all they long and we wouldn’t get fat. A nice thought but far away from reality. If you want to get smaller, you have to eat below maintenance calories, which can be calculated fairly easy. If you want to grow, you have to eat over maintenance calories. Simple as that. Now what you are saying could still result into eating below maintenance, but has nothing to do with not counting calories. At the end if there is more energy in form of food that goes in, compared to the energy that goes out, you will get fat. If you count or not.
In fact, many of these “weight loss breakthroughs” you bash in your first paragraph, or diet programs based on them, use exactly this to hype their program (”you don’t have to count calories”).
<... read entire entry
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on 8/28/2008
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13.9
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Are you still believing these fitness myths?
fitness myths, weight loss, fitness, cardio, crunches
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These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if yo} put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat.
The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts and more often than you're eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to h... read entire entry
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on 8/27/2008
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8.3
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Is Stress Killing You? Get high...
stress, prevention, disease, fitness
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...on exercise of course!
Bummer huh? Did you really think an exercise nut like me would write about the virtues of getting high? Maybe the legalization of marijuana? Another time, another day.
If you would like to get legally stoned then you want to read the rest of this blog post.
First I need to remind you, if you did not only know, what the #1 killer in the U.S. currently is. It is STRESS.
STRESS is linked to every major disease know to man...especially those of cancer and heart disease. Stress also:
Negatively impacts your immune system
Destroys your state of mind
Makes you gain weight (Now I have your attention)
Makes it more difficult to recover from your workouts
Exercise turns the page on stress and done right it will do so while you are legally stoned as my friend and Carlos Santana puts it.
Ever heard of a runners high?
There is more science backing up what many fitness professionals already know. The following is a run down from a presentation by Carlos I was lucky enough to listen in on in Providence R.I. last weekend.
"A study in 2004 by Georgia Tech University found that runner's high might be caused by the release of another naturally produced chemical, the endocannabinoid anandamide."
Anandamide is similar to the active chemical THC. Yes the same THC found in marijuana.
The greatest news is you don't have to run a marathon to get it!
My 10 minute workouts are designed get you to the same level of out put in less time. It's all about intensity and consistency!
Get high. Lose weight. No stress. Win.
Dave
www.homeofficeworkouts.com
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on 7/17/2008
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11.5
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Dumbbell Bench Press done right
bench press, workout, exercise, fitness
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IF dumbbell bench press is a staple in you routine or even if you just throw it in there to mix things up every now and then - this information will help.
When doing a dumbbell bench press I, like most of us, was instructed to bring the dumbbells together on the top of the movement while squeezing your chest muscles.
Old school and ineffective.
You may feel a contraction in your pecs by doing this but I will argue you can get the same result by flexing your pecs as in a most muscular or crab body building pose. You could get the same result holding your hands out in front of you, palms together and arms slightly bent, and pressing your hands together.
When bringing the the dummbells that close to the mid line of your body gravity is not working against the muscles of the chest as much, similar to getting that big squeeze on the top of a biceps curl.
Without the big squeeze you would lose most of the contraction in your chest until you begin to lower the weight again.
What to do:
Keep the dumbbells moving straight up and down or perpendicular to the floor. Keep the width of the dumbbells on the bottom of the movement the same as you usually do. On the way up push straight up. The dumbbells should not move towards the midline of your body and end up the same distance apart as they were on the bottom of the movement.
Studies have shown that this will allow you to maintain a MAXIMAL CONTRACTION for a longer period of time compared to moving the dumbbells together.
Another way to put it...while doing dumbbell bench press act as if you have a straight bar in your hands.
Do it right. Get strong. Win.
Dave
www.homeofficeworkouts.com
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on 7/16/2008
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9.7
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Using FAILURE for SUCCESS
failure, weight loss, workouts, exercise, fitness goals
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When talking about "failure" in relation to a workout I would like to explain more about relative intensity first.
Relative intensity allows ANYONE to perform a certain amount of work within a certain period of time. Some more - some less. It depends on the individual, experience, strength, endurance, energy level, sleep, etc. Taking what your body will give you is paramount to success in any exercise program, no matter what the goal.
Many people have used "forced reps" as a training technique especially in the realm of body building and in the pursuit of a "bigger bench press". The though of failure as it pertains to anything is not usually associated with anything good or positive.
Failure during a set of push ups, for example, is very positive and a great way to get through a plateau.
Appy this principle to any workout. Here is a clear example, and possibly the best way to explain what I am trying to convey:
1.) Push ups
2.) Pull ups or assisted pull ups
Complete as many reps as possible (to failure) for 5 sets. Done.
If you neet to increase the intensity from there...complete the 5 sets in as little time as possible.
As a side note: I have not gone near anything even related to a bench press in over 6 months, but instead have been consistently performing my 10 minute whole body workouts and workouts like the one above.
Yesterday I did 5 sets of dumbbell presses (flat) with 80 pound dumbbells for 10-10-8-6-4 reps AFTER sets of pull ups to failure. By no means is this impressive to half the guys reading this but for me, who never reached the 225 mark on a flat bench...it's huge!
Dare to fail. Succeed. Win
Dave
www.homeofficeworkouts.com
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on 7/15/2008
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9.7
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Huge calorie burn in under 20 minutes
sprint, quick workouts, calorie burn, fitness
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Here is yet another example of getting more out of less. This quick workout is adapted from a crossfit workout I have seen. You can do this inside on a treadmill or outside on a track.
Complete everything you see here for time (as fast as possible)
1.) 1/4 mile (one lap on a track)
2.) 50 Kettlebell swings
3.) 1/4 mile
4.) 50 Medicine ball slams
5.) 1/4 mile
6.) 50 Dumbbell rows (3 point stance, hand on bench)
7.) 1/4 mile
8.) 180 degree Trunk rotations with exercise tubing.
You will be gased!
Just complete the 1/4 mile as fast as you can. Kettlebell swings, med ball slams and dumbbell rows choose a weight you would perform 15 reps with while having great technique. When doing this workout it is meant to be fast but still under control.
The trunk rotations with tubing I tied (wrapped) one end around a machine at the studio but you can use anything that won't move! Face where you attach the tubing and rotate with your hips, pivoting on your feet as in a golf swing, 180 degrees - no further around than that.
Have fun. Sweat. Get lean.
Dave
www.homeofficeworkouts.com
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on 7/3/2008
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13.5
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Every BODY loves a quickie...
workout, intensity, quick workouts, fitness
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If you want maximal Calorie burn in a short amount of time try this workout:
Run/fast walk 1 minute
Push ups 10 Repetitions
Repeat for 10 rounds.
Run or fast walk to an intensity of an 8 on a scale of 1 - 10. Take what your body will give you.
For your push ups...you can perform these however you want and to your own ability level.
Examples:
Hands on the floor
Hands against the wall
Hands on a bench or the sides of a couch.
Alternating hand position with each rep.
Alternating foot position with each rep.
Feet elevated on a chair or bench
Single leg push ups
Hands on push up bars
...I think you get the idea!
Have fun. Mix it up. Get in Shape.
Dave
www.homeofficeworkouts.com
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on 7/1/2008
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6.2
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Just Start Already.
fear, fitness goals, articles
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Surprisingly, last week I was notified by the biggest article directory service on the net that that I had been upgraded to Expert Author Status.
My articles will be on their high traffic home page and they will also be sent to their exclusive RSS feed and to their proprietary email alert system which is a member service use by thousands upon thousands of people including the media outlets.
I am not telling you this to boast.
The truth is I used to hate writing. I had no writing skills and I had no confidence in my ability, or lack there of, to put any thoughts in text what so ever.
In the past when I had to write because of necessity, the first thing I would do is ask my wife Andrea to proof read it so she could basically tear it apart and start over. 9 times out of 10 when Andrea would show me the finished product very little of what I had written was left. I still think she is better at it than I am.
So what happened?
I had a goal. A dream if you will.
I have a strong desire to share my thoughts on fitness and life for that matter with the world. I want to contribute. I want to leave a mark. If just one person out of the many all over the world who read my posts and articles can benefit...I am a happy man.
With this desire - I started. I stayed consistent. I became better.
Many people have the fear of never reaching their weight loss or fitness goals so they never begin the journey. Who knows what will happen. If you never start - you will never know.
Start. Get better. Win.
Dave
www.homeofficeworkouts.com
PS. If you are wondering where to start...at www.homeofficeworkouts.com you will be set up for success with my 10 minute workouts, recipes, tips, audios and more.
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on 6/16/2008
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4.3
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Tim Russert Dies at 58
fitness, prevention, live longer, tim russert
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I was not going to write about this as it is so fresh, so unbelievable and so hard to take for many, many people.
But is it too important.
IF you don’t know who Tim Russert is and what he did…view this video.
http://www.youtube.com/watch?v=Z4C4liF8Eu0
No matter what side of the political aisle you may sit on there is no doubt you trusted and respected the journalism and professionalism Tim Russert brought to the table. He was, in my opinion and in the opinion of millions of others…the best.
Fitness sometimes gets a bad rap. It’s usually marketed as something superficial (you know, the
six pack abs, flat tummy, etc.). The fitness industry is filled with fads, gimmicks and infomercials
with absolute crap.
But fitness is MORE than that.
Preventing disease.
Having more energy.
Living a longer life.
Feeling good.
Quality of life
Unfortunately, PREVENTION doesn’t sell.
As I learned of the news today while listening to FM talk radio in Boston, I marveled at the show’s host as he could barely speak because he was so upset at the loss of a colleague and aquiantance as well as being reminded of his own mortality.
Would Tim Russert have lived longer if he exercised regulary and ate well? Who can really say?
I am willing to be his wife and son, who just graduated from college, wish they could find out.
I pray for Tim’s family and friends.
Dave
www.homeofficeworkouts.com
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on 6/13/2008
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6.6
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It's an EPOC Battle
calories, fitness, workouts
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Did I forget to use spell check? Nope.
EPOC stands for Excess Post-Exercise Oxygen (Calories) Consumption.
In short this means you burn more Calories while you sitting there reading this. Also
know as "AFTERBURN", your body burns more for up to 48 hours with this type of training.
That's right - up to 2 full DAYS!
In the fitness industry the practitioners (like me) drive the direction of research
unlike many other industries where the brainiacs doing the research tell the
practitioners what works and what does not.
EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of
metabolic rate back to pre-exercise levels" and "can require several minutes for
light exercise and several hours for hard intervals."
The bottom line (pun intended) is we are creating havoc on our metabolism.
As Alwyn Cosgrove, a trainer I respect greatly, puts it - "Our goal is to work
every muscle group hard, frequently, and with an intensity that creates a
massive "metabolic disturbance" or "afterburn" that leaves the metabolism
elevated for several hours post-workout.
Ready to start?
Our workout of the month feature is design to maximize your time and effort while increasing
your EPOC as much as possible.
Be creative and choose a different workout everytime. Cycle them, do them randomly etc.
Your options are endless.
Let's get moving!
Dave
www.homeofficeworkouts.com
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on 6/9/2008
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6.3
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