Today I’m not going to talk about exercise equipment, methods or techniques.  I am, however, going to approach the topic of pretenders and achievers.  Anybody can go to the gym and all of us can say that we are going to get in shape for an upcoming event or season.  But only a very small portion of us will actually fulfill these “goals” and as unfortunate as that seems it’s far too true.  Those who reach said “goals” are your achievers and the rest of us are merely pretenders. We are pretenders because we are the people with high hopes and aspirations of making a change in our lives and maybe we do go out and purchase a gym membership or work with a personal trainer, but we all know that only lasts for about the first week.  We look for every excuse in the book: I’m too sore, I had other plans, I’ll Go Later or I FORGOT!

Well, lucky for us the gym is open all day and I know for a fact that most personal trainers will work with your schedule if given proper notice.  So that eliminates 3 VERY BIG excuses!  Pretenders find reasons to fail and achievers use failure as motivation.

Success consists of going from failure to failure without loss of enthusiasm.  ~Winston Churchill

Achievers have the will and the desire to persevere beyond any excuse and over all odds.  Those who strive to achieve their goals look for alternate routes when provided with an obstacle and have the mental fortitude to say to themselves “If I quit here, I’ll never get where I want to be.” Everything you have to do in order to become successful is well worth your time.  The question is,  is it within you!

  Having said that, it’s time for “the pretenders” to wake up and smell the coffee!  TAKE ACTION!  The boat is leaving the marina and “the achievers” are at the helm.  It’s not too late to jump on board and take your fitness goals to a new level of success.

Best of Luck!

Derek Hummel

Ladies and Gentlemen, last week I wrote a blog about “overtraining” and exercise becoming an addiction.  It wasn’t my intention to scare any of you away from exercising and reaching toward your fitness goals.  It was simply to inform you of the potential harm you can do to your health when the appropriate measures are not being taken.  There are so many styles of training and lately it seems that someone is always coming up with something new and innovative in the fitness industry to make workouts less mundane and to help inspire the uninspired.  Well, today I’m not going to talk about anything new, as a matter of fact, I am going to do the exact opposite of that and tell all of you about something that has been around for years.  I am talking about “PERIODIZATION!”

Periodization is exactly what it sounds like.  It’s simply taking workouts and organizing them into, well, periods.  OK, so its not that simple but it is relatively easy yet, does take some planning.  Most times when you see an athlete, usually of college status or higher, this will likely be the type of program he or she is on.  However, you do not have to be an athlete to train this way.

Now, I should tell you that periodization is broken up into periods (or cycles).  The cycles go as follows: micro-cycles (usually a week in length), meso-cycles (1-3 months), and macro-cycle (typically one full year).  Below is an example of a basic macro-cycle and meso-cycle:

Periodization Training

In the past,  Fitness + Machines = Mediocre Workout.  Being a personal trainer I have always thought of machines as inferior technology when it came to working out and really being able to get that good burn you feel when you know you’ve had a great day in the gym.  My reason being that the majority of the machines take the “WORK” part out of “WORKOUT”!  

Until now, the creators of the revolutionary new fitness machine, the “Power Plate” which uses vibration technology and is optimized for fat torching, total body workouts that provides mind blowing results in just 15 minutes a day, 3 days a week.  Power Plates use the simple concept of acceleration training using the vibration technology that provides motion in three different planes simultaneously causing the muscle to stimulate and contract.  This piece of equipment has a range of settings varying from 30 to 70 vibrations per second designed to increase the effectiveness of the load on the body, thus increasing muscle strength, muscle tone, and efficiently shreding unwanted pounds.  

Power Plates are relatively new to the fitness industry, but already they are being used in a number of facilities, major organizations and even high profile athletes.  To name a few: Nationally known strength coach and core performance specialist Mark Versteegen uses power plates in his training facilities (Athletes Performance), along with LeBron James of the Cleveland Caviliers, and the NFL Team the Chicago Bears.  

Also, coming soon to the Omaha area Black Clover Fitness will have the areas first multi-Power Plate facility which will provide the midwest with the most unique, high intensity, fat torching experience around.  Here’s a sneak peak at what Black Clover Fitness combined with Power Plates will have to offer!!!!!

Find more videos like this on The Final Rep Fitness, Inc.

Guest Blog Written By: Derek Hummel

Functional – Func.tion.al
1. capable of operating or functioning
2. capable of serving the purpose for which it was intended
(Webster’s Encyclopedia 2nd Edition, 1996)

More often than not, when you walk in a fitness facility, you will see people performing certain exercises each one designed for a specific purpose (ie. bench press=bigger chest, bicep curl=gun show).  And then you will see the occassional person in the gym who is doing something that you may have never thought of ever trying; A. because it looked hard or B. because you didnt want to look like an idiot.  Chances are that those exercises you saw were a form of functional training. 

Now, you dont have to be a superstar athlete to perform such exercises or even an athlete at all, but this style of training has a high demand for proper technique as it does tend to involve a higher risk of injury.  However, when performed correctly functional training is one of the most versitile forms of exercise for building size and strength, as well as, improving your lifestyle and the way you feel at the end of the day. 

Functional training is a style that incorporates mutliple movements into one exercise.  For example, what use is it to you, to be able to bench press 400 lbs.? Odds are, that you don’t go around pushing heavy objects for short distances at a time.  And machines only hinder your body’s ability to react and adapt to situations you might actually come across in everyday life. 

By merely doing lunges instead of leg extensions and hamstring curls, not only are you working all the areas that the two aformentioned exercises work, but you are working them simultaneously and in a fashion that is far more beneficial to everyday activities such as hmmm, I dont know? Walking!  By performing the lunge exercise you are forcing both your hamstrings and quads to activate how they were designed to, both as “agonist” and “antagonist” muscles.  Simply meaning that when one is firing the other is preparing for the “stop” motion.  Muscles are designed to work together as an entire unit and believe it or not, your muscles work like that from head to toe, which is why functional training is, however, so often overlooked, above and beyond one of the greatest, yet demanding styles of training out there. 

If you are looking to add a little excitement to your workouts try incorporating some functional training exercises to really get that total body burn you’ve been waiting for.

Guest Blog Written By: Derek Hummel

Venice Beach, the home of beach muscle and outdoor fitness areas.  Unfortunately not all of us can workout, get a tan, and keep a perfect perm like David Hasselhoff!  Living in the Midwest, we don’t have the luxury of having nice weather year round.  Because of this, we find that we tend to venture indoors to a gym and in some cases not at all.  It is almost as if we think we are going to melt if a little bit of rain hits us or we could blow away if the wind is blowing just a little bit harder than we are comfortable with.  

WELL PEOPLE, all of those things (the elements) provide us with instruments that we can use towards our advantage while training, they are all obstacles that aren’t available to us in our home or in a gym setting.  For example, wind provides us with resistance unchallenged by man and NO, RUNNING IN FRONT OF A FAN DOES NOT COUNT!  The last time I checked there aren’t any hills in the gym either and if you’ve ever thought about buying a weight vest for running or doing dips, push-ups, or pull-ups try putting on some extra clothes and run in the rain and find a park bench to do your exercises on, the wet clothes will add more than enough extra weight and at a far cheaper rate.  

There are many benefits to Outdoor Fitness,   “One major benefit to outdoor training,” says Cedric Bryant, Ph. D., chief exercise physiologist of the American Council on Exercise, “is that it tends to be more engaging and mentally stimulating due to the changing scenery and terrain — not to mention the mood boost that comes from being outside in the sunshine.”

Working out outdoors provides us with a sense of motivation that normally might not be there.  Yes, nice weather where the sun is shining with clear blue skies tends to be most conducive when it  comes to enhancing ones state of mind, however, simply being outdoors in the fresh air regardless of the elements will positively increase your mental perspective of outdoor training.  Not to mention it will provide you with an outlet for unnecessary stresses and rather than being crammed into a gym it allows for you to clear your mind and become resourceful, using nature and all its surroundings to benefit your overall health.

Frustrated?  Like most Americans I’m sure you’ve tried every possible training gimmick, fad diet, popped several pills that promised you results only to be left in the same situation you started in.

If that is the case? I’ve got great news.  I am about to reveal to you a few of my own personal fat shredding methods.

First, I want to say I know how much people dread working their legs, believe me I’ve been there.  I was the guy in the gym with the toothpick legs with an average upper body.  I was looking for better results and I couldnt figure out what I was doing wrong. 

Then I started lifting legs and I’ll tell you, it had been years since I last lifted my legs.  The next couple of days were miserable, walking was difficult and stairs seemed impossible, but I stuck with it.  I began noticing results I’d never experienced.  I began to notice my upper body was gaining size but most of all I was getting cut up like you wouldnt believe!

The fat seemed to be melting off and my AB’s, MAN!  I noticed lines  I never knew existed.  I was AMAZED!

Here are a few simple yet incredible leg workouts: DB squats, walking lunges(forward, backward, and lateral) and reverse leg curls on a physio-ball

Fun Fact: Did you know that by strength training your legs you increase your metabolism output for up to 24 hours after your workout?

Next, Eat!  Right now your probably like What? Eat? I eat all the time. 

That’s probably so, but are you eating correctly?  Most people get 2 maybe 3 meals in in a day.  Unfortunately, the 2 meals that you do get in, probably do not include breakfast.  Breakfast is the single most important meal of the day, it is the meal that jump-starts your metabolism.  After getting in a hearty breakfast you should try and eat something at least every two hours.  However still maintaining your 3 main meals. 

Right now you’re probably thinking how am I suppose to eat every two hours if right now I can barely get 2 meals in now?  The answer is simple.  Start by purchasing foods that can be transported easily and that are easy to put together.  (example: tuna packets, kashi bars, fruit, etc.)  All of these can be easily taken with you to work or school and can be eaten as a snack to help keep that metabolism pumpin’! 

“The key is to eat less more often”, and train yourself to get away from the “more less often” way of eating.  By keeping the metabolism cranked up by eating less more often, you will begin to notice that you will have more energy throughout the day and you will soon begin to notice results.

And last but certainly not least, Protein!  This is a huge part of my diet as it should be yours.  Protein helps to convert unwanted fats into lean muscle that allows for that toned sculpted shape you’ve been looking for. 

The human body can absorb a gram to a gram and a half of protein per pound of body weight.  You’re probably wondering how am I suppose to get that much protein in me in a day?  Do I have to drink protein shakes all day?  NO!  Some of the best sources of proteins come from animals: eggs, chicken, and fish are all great sources of protein. 

By following these secrets I have provided for you, you should be well on your way to that leaner, fitter, more sculpted body you’ve been looking for.  Enjoy!

Guest written By Derek Hummel

I have been telling you about how you need shorten your workout and increase your intensity to be successful in the gym.  Some of you think I am crazy, well I’ve got news for you!!!  I’m not crazy!  This rage I have been talking about is ground breaking and very powerful, in fact, it is sweeping the nation and some of the most highly influential fitness trainers in the country are getting on board.  The single biggest objective in fitness is to produce results!  It’s black and white folks, you get results from your program or you don’t.  Then you also have the time factor, how long do you have to spend working out before you see results?  This is the one major factor we all forget about, it’s all about INTENSITY!  

While I was at a conference in Seattle, Washington, I had the opportunity to meet one of the most fascinating fitness professionals in the country.  His name is Luke Wold and he is this extreme trainer that does everything on the edge.  He brings this sense of passion and enthusiasm to the fitness industry unlike anyone I’ve ever known.  When this guy walks in the room and starts talking you can’t help but listen.  Last week I was lucky enough to get Luke on the phone to tell me a little bit about how he helps tons of people lose the weight and tone up.  There is one thing he and I have in common - Intensity!  Luke tells us that intensity in your workouts is kind of like the movie, “The Wizard of OZ,” one minute your watching a black and white film and the next minute it’s in color.  I know it’s kind of a bizarre way of looking things but it’s true.  The results are that shocking!

You have got to listen to my call with one of the best trainers in Nevada (Luke Wold) to find out why high intensity training is the wave of the future.

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Think back, way back, as far as you have to to remember when it was and what it was that first set you astray from your fitness goals.  What was it? A new job, the start of a family, a new city, or just boredom.  Remember what it was like before you became side tracked, you couldn’t wait to get to the gym, because you were so excited to look fabulous in the new clothes you bought or the swimsuit you couldn’t wait ’til summer to wear. 

Well, I have provided a sure fire way for you to become accountable for your fitness goals and help you stick to your plans.  Below are 5 simple ways to set you on your way to overcoming your fitness road blocks.

1. Set attainable goals- these goals should not be something years down the road, but more or less something in the near future that you are looking forward to. (ie: looking good for a wedding or vacation, preparing for a competition and YES! even swimsuit season)
2. Create an exercise log- this will help keep you on track and allow you to effectively track your progress.
3. Create self-supporting subliminal messages-this one is one that I have used personally and have seen the results.  It is very simple, start by using post-it notes and write those goals you created on the notes and stick them in places you often look. (mirrors, on the fridge, in your car, on your computer, everywhere)



4. Find someone with like minded goals- Finding a workout partner who has the same or similar goals whether it be to compete, travel or just look good, you will be able to support each other.  Help each other “Become Inspired!”
5. Create time for YOU!-this is by far the greatest excuse and highly over used excuse in the fitness industry.  I don’t have time!  Well, the solution is here, make time!  We recently published a blog that talked about time vs intensity and it simply states that one can achieve the same results in 30 minutes of exercise as the person who does 60 minutes of what could quite possibly be a lesser workout.

By following these guidelines you will experience life changing results, as well as, find that you are more accountable for your own life and personal fitness goals.  Best of Luck!

Guest Blog Written By: Derek Hummel

When exercise becomes work SWITCH IT UP!  Exercise should never feel like work, it should be something that you can do to improve your overall self and have fun doing it, Battling Exercise Boredom, American Council on Exercise. 

Over the past ten years my life has been consumed with exercise, I absolutely love working out, but I like most of you have gotten bored with my workouts.  I know what it’s like to be,  frustrated and unmotivated when it comes to working out because my workouts seemed boring and at times felt like they weren’t working. 

I am always looking for new ways to make my workouts more exciting and I am never afraid to take a week off.  It can be more than beneficial to your overall health to take time off and allow your body to recover, allowing it again to work at its maximum potential.  By taking a week off it not only allows your body to rest and recover, but it also will allow your mind to refresh making it possible to think more positively.  Allowing you to create a new and exciting workout that you can enjoy.

In order to beat the boredom and avoid the feeling that exercise is work, do not be afraid to be creative.  Make your workouts enjoyable yet effective and SWITCH IT UP!

Guest Blog Written By: Derek Hummel

This is a picture of me in my college days trying to figure out exactly what I wanted to do with the rest of my life.  I often remember my roommate taking pictures of me (like this one), he liked to tease me because I was always sitting at my desk studying and eating Twinkies.  That’s about all I really did!

Then one day he made me really mad and posted my picture in the cafeteria.  It said, and I quote “I will pay you $500 to go on a date with me, 712-555-5555″.  Come to find out, him and his buddies made a bet that no one would take the offer.  To make a long story short, no one took the offer and he made $20 bucks!  I did get a few calls though.  So I had that going for me.  

This whole event made me so mad that I decided to change my lifestyle forever.  I started running, lifting, and eating healthier as well.  It was amazing, in 90 days I lost nearly 40 lbs and took 5 inches off my waist.  The next 90 days were even better, I lost another 25 lbs and got my body fat down to 14%.  I became a machine, my life was a vortex of health conscious decisions.  Instead of playing video games with guys I was lifting my butt off in the gym.  Instead of drinking beer and smoking cigs, I was slamming protein bars and water.  What’s even better is it didn’t bother me.  I knew what that road led to and I knew it didn’t amount to much in the long run.  I had made a commitment to live a healthier life and I loved what I had become.

 It all started when I woke up one morning and decided I wasn’t going to take it anymore.  I made a decision to change it all in 90 days and I did,  no late night snacks, no partying with the guys, and of course, no more excuses for missing my workouts.  It took 90 days to turn my life around and once I did, there was no other life worth living.  

 P.S. – The Truth:   This is not me, but I know some of you can relate with the story.  No, I have never been overweight or out of shape and this story is totally fabricated.  The point is - this could be you, you too can change your life in 90 days.  You can lose 40 lbs and take 5 inches off your waist and once you do that you will extend your success and motivation another 90 days and nearly duplicate the result.   This whole process happens because you wake up tomorrow and make a decision to live a healthier life, to be better than you were yesterday, to do something incredible with your life.  It’s one morning, one decision, one huge success story.