Bodyspecs

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Friday, December 28, 2012


Don't leave that couch just yet..

2013 GUIDE 
for 'realistic' healthy lifestyle changes  
'Grown up' approach to health and fitness without reps and sets!

I'm at an age where I despise list especially around the NewYear. Those tenuous commitments last just about as long as you decided to do them.  So I compiled a pragmatic New Years 'guide' to remind us that the hurdle shouldn't so high if you have never hurdled. Will it work? It will if you work it!...
  • COMMIT. COMMIT NOW!: Look. We all think we can start and stop when we feel like it because there is zero accountability! So our commitment is tenuous at best. A true formula for failure. We break promises to others but it is absolutely a heinous act when you break a promise to yourself....Jeez!! And you can see where that has gotten you.
  • DON'T BUY EQUIPMENT! Ah yes the classic psychology of 'if I buy it I will do IT' No you won't! At least not for long. It's the biggest 'head fake' you can do to yourself. So this is what you do:  Use somebody else's treadmill! Gyms all over the country love offering deals this time of year because they hedge that you won't last long.  Join up and stay for 3 months (see #1!). And not only will you set a new precedent for not letting yourself down but you'll look good too!
  • QUIT STARVING!: The biggest fallacy in weight loss is "Dude. Just start eating nuts and 5 hour energy, you'll be ripped!' Oh Really? This is the stupidest advice. The opposite is true. Eat more.. healthier foods! A large part of weight loss is eating. Unfortunately, there is so much erroneous information out there, it is easy to get confused. Hire a registered dietitian, RD for short. NOT A PERSONAL TRAINER WITH A SPORT NUTRITION CERTIFICATE! A RD has a background that far surpasses a week long course! RD'S spend countless clinical hours working with all sorts of populations. Some of those populations have sophisticated and complicated health histories. Don't rely on limited education here. You would not go to a dentist that took a 3 day dentistry course. This is your health we're talking about! Invest in a team of health professionals. 
  • I'M TELL'N!! Trust me. You will 'mess up' but relax. Its built in. You have been conditioned to eat when you 'think' your are hungry. Those olfactory cells will fail us every time. Olfactory [smell] is closely related to memory. And those memories of eating fried chicken, mac and cheese, apple pie and stuff. Whew!!....Anyway what I'm getting at is give in to those cravings. Yes. But be grown up about it! If you know you can eat 6 pieces of pizza, try 3 with a small salad. Salad will help decrease the cravings and you may not even make it to the third slice!
  • YOUR FRIENDS WILL LET YOU DOWN: Ok. Friends mean well. But if they are used to seeing you do something and not see it through, well....Keep your goals and intentions to yourself unless you are with others that are on the same path. This is what a real training partner is for: support when you having 'one of those days' cuz you gonna have'em!
  • YOU GOT ISSUES!: My wife is great at this stuff. She is a RD. She calls those moments when people eat and are not hungry: 'Triggers' We all got'em. And you KNOW  what yours is! Don't lie! Weight gain is a behavior issue. If you don't believe me watch any reality show with people struggling with weight problems. Happiness is an inside job!
  • AEROBICS IS DEAD!!: Straight to the point on this one. You have to gain muscle to keep fat off as well as managing eating. Aerobics alone will NOT WORK! Anaerobic training: circuit training, sprints, progressive weight training, medicine ball work, kettle bell etc. is the KEY! Women are notorious at staying away from weights because they think it will make them bulky. Biggest impediment to keeping weight off for men and women is not adding a progressive resistance training program to your fitness regiment.
  • DON'T BUY IT IF YOU LIKE IT!: I love Amish Farm licorice. The red flavor of course. The finest tasting licorice in the whole universe. I have been know to eat a whole bag of these twisted sticks of ecstasy....so I don't buy them. I also have been know to devour Hagen das Swiss almond in one fell swoop. A spectacle to see. So I don't buy it. You see what I'm getting at? To tell yourself you can 'regulate' your weakness is the same mentality that got you tipping the scales at 20# overweight IN THE FIRST PLACE......Focus, man focus! 
  • IT WILL NOT BE FUN: I hate when they show commercials of these real chiseled bodies in fitness/supplement commercials all smiling and shit as if its a piece of cake. It's not! Body change takes work. Don't believe the hype of fast weight loss. Biggest Loser is the biggest distraction for the public because the circumstances are NOT real life. These people are sequestered for 3 months with trainers, RD's, and sociologists. So when you here they lost 80lbs in 2 months that is under very unique conditions. Conditions that most of our economics don't allow. Our clients lose that and then some within 3-5  months and more afterwards which is more realistic.
  • THERE'S A REASON ITS CALLED COMMENCEMENT: Three days before high school graduation, my Psychology teacher, Mr. McRae, made a most profound statement to the entire class: "Commencement means to start or begin." Then he paused for effect then finished with "your lives will never be the same after graduation as you 'begin' a new life".  So as you renew your 'vow' to get better, look better and feel better remember its JUST  the beginning!...


Laziness is nothing more than the habit of resting before you get tired
-Jules Renard

Tuesday, December 25, 2012


ANOTHER WAY TO KEEP US ON YOUR MIND....
Just arrived!!!..





WELL the new BSI skulls are in and they will look MUCH better on YOUR head! Our partnership with ADIDAS has been a good one so when they sent us the catologue of popular sports gear I knew I just had to get these! 

We wanted to get these in earlier, but due to shipping delays, they arrived  a little late. However, they feel  and look great on the 'dome' and they are comfortably warm. Not too thick and not too light. So if you training out in the cold then then this is a MUST have..and they're cool look'n!

So Come on in and get yours while supplies last! Mark and I have been sporting ours and I gotta say 'we likes'!..

Happy holidays to all!!!

Friday, December 21, 2012




OUR TIME HAS COME!!
but we won't stop...
I am proud to announce that upon my return to the mainlands, that BODY SPECS INC received THE BEST OF ANN ARBOR. award!!!  Right?! How cool is that? Previous recipients have been Merrill Lynch, Best Buy, Edward Jones, Shell Gas Co, ZipCar, INC. magazine  and even Trump Palace! (BSI is in good company)

Edie, Mark, Randy, Kyle and Joan we deserve this! My staff puts up with my demanding moods as we work tirelessly to provide the best service anywhere. They are also the most patient, coolest bunch of people I have the pleasure to be around. And they make me laugh when they mock me and my quirky eccentric ways!  This award is PROOF that we don't take you, the customer, for granted. And it is further proof of what I have been saying all along for 25 years; we are excellent at what we do. But don't worry, we're working on getting better!!!

This award won't go to our heads and don't expect us to change! But we will be in the 'clouds' for a little while and our bloated heads my get in the way, but then it's  back to work as usual.
There is much that goes on behind the scenes at the training mecca. We are like those swans on that pond in front of our facility: Gliding effortlessly on top of water but underwater OUR feet are moving non-stop! This award has been earned.

To the best clients a business can have, THANK YOU for your undying loyalty, referrals and support. You make us work hard EVERYDAY...(cue Rocky theme)

Wednesday, December 19, 2012



R  U  S  H  !
Zipline in eXotica

The last day in paradise we went to PIIHOLO ZIPLINE Makowa town, Hawaii. There we met two really cool cats, Alika and Grant. Awesome guides through some impressive vistas.
But the coolest thing was when we approached the 'launch' site there was a rainbow. Earlier I was being cynical about rainbows because they are EVERYWHERE here. BUT! what made this rainbow siting super cool at Piiholo was I was staring at the end of it. You know? Where the pot of gold is supposed to be! My mind blown. Right?!...(no bling or that Luck Charm mascot)!

Anyway, zipping was outta site! We launched from tree top octagon shaped platforms. Due to stiff winds and rain the trees swayed adding a level of adrenaline dump when you are on a slippery moving surface! Nevertheless, the lines were fast, the guides competent and funny, the experience one to be remembered for a long time.....



Special thanks to Greg Rose, and my incredible family, US3. To the new friends I made, Mahalo, til we meet again!




Tuesday, December 18, 2012





HOW TO TRAIN ON THE OCEAN....
PART 2 OF 2

  TRAINING DAY 1.....'OMG. ..'Can't believe I'm in Hawaii '
*sprints done where surf 'breaks'(ankle to low calf deep)
Also special thanks to Parker for being a great training partner and student. He will carry on the legacy!
  • [5] 60 yd sprints and 15 inverted[wide hand] push-ups at end..15 sec rest between each set
  • 1min rest
  • [4] 60 yd sprints with lateral leg lifts in surf holding on to partners ankles for stability..15 sec rest between each set
  • 1 min rest
  • [3] 60 yd sprints with lateral lifts/push-up
  • Sessions Over!!!
NOW we chill for the rest of the day until...


TRAINING DAY 2......'Another day in paradise' 

This starts with being in ab high ocean ,facing the shore. In this case, from where we start from [hydro sprints] and end up on shoreline to the lounging part of beach,  there are a few low hanging trees....

  • [3] 40 yd hydro sprints 15 kip chin ups [hanging off tree]...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 15 inverted push ups...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 10 lateral leg lifts
  • Sessions Over!!!

TRAINING DAY 3....'I'm stay'n!'

The final training day on the beach had a moderate intensity up-tick. The 'pump' was  sweet though!
  • [3] 60 yd sprints
  • [6] sets each:
  1. Inverted push up, every 5 one leg up on descent 20x e.g. 5 with right leg up, 5 with left leg up etc
  2. 15 chins w/kip
  3. 20 pummels over low lying tree
  4. Sprint 20 yds from shore to chest hi ocean. 
  5. Run back to shore
  6. 15 sec rest between each set.
  7. After completing 3 sets take 1 minute rest then... 
  8. REPEAT 5 MORE TIMES!!
  9. Sessions Over!

This is the end of my trip. So if you were on an island or just anywhere with water and sand this would have been the perfect program for you. Thanks. See you on the mainland!

MAHALO!

Monday, December 17, 2012




HOW TO TRAIN ON THE OCEAN....
without swimming.
PART 1 of 2

Yes. I have the good fortune to be in Hawaii on the beautiful island of Maui. Which I learned stands for  the name of the demigod who snared the sun. My kinda god....Anyhow, I m not going to bore you with all the cool stuff I have done and seen, cause the trip is not over, but
I will share how to train when in an exotic place like Maui. BSI style of course.

First ignore the awesome view of volcanoes in the distance, whales coming up for air and water that is emerald green, and do this:

  TRAINING DAY 1.....'OMG. ..'Can't believe I'm in Hawaii '
*sprints done where surf 'breaks'(ankle to low calf deep)
Also special thanks to Parker for being a great training partner and student. He will carry on the legacy!
  • [5] 60 yd sprints and 15 inverted[wide hand] push-ups at end..15 sec rest between each set
  • 1min rest
  • [4] 60 yd sprints with lateral leg lifts in surf holding on to partners ankles for stability..15 sec rest between each set
  • 1 min rest
  • [3] 60 yd sprints with lateral lifts/push-up
  • Sessions Over!!!
NOW we chill for the rest of the day until...


TRAINING DAY 2......'Another day in paradise' 

This starts with being in ab high ocean ,facing the shore. In this case, from where we start from [hydro sprints] and end up on shoreline to the lounging part of beach,  there are a few low hanging trees....
  • [3] 40 yd hydro sprints 15 kip chin ups [hanging off tree]...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 15 inverted push ups...15 sec rest between sets
  • 1 min rest
  • [3] 40 yd hydro sprints 10 lateral leg lifts
  • Sessions Over!!!
TO BE CONTINUED...MAHALO!

Saturday, December 1, 2012



 BREAKING BAD
habits I love...But..
We just finished a brutal training session today. The group I like to  call the 'elite'  (Mark, Sam, Gerald and John)are a tough group. We experiment with new techniques and training sequences. The intensity is NOT for the meek. Anyhow, the topic of 'habits that are hard to break' came up. Foods we just can't get enough of...BUT because we're all grown we find ways to manage those cravings. Fave craves that I like to call manageable HABITS....
  1. Old Amish Farm licorice..... sorta like eating smooth cherry ice cream with a little bit of 'dammmn'(pardon me Amish folks). Twizzlers. Naw.
  2. Fried ANYTHING! Especially chicken....NO. Not KFC but the kind you soak in buttermilk, sugar and salt...WHOA! almost gave way secrets!
  3. ANY fast food fries....OH. I'm the only one in 1 billion sold that does't crave those crispy stix of grease?!
  4. Peanut M&Ms.. and are those commercials the S#$t or what?!
  5. McCallan 12, 18, 24, 30....close to heaven as you gonna get. If you gotta ask what McCallan is then...
  6. Hagen Daz....what else is there to say EXCEPT  Dove ice cream with the chocolate ganache shell topping your spoon gotta bust through before you reach the creamy vanilla 'crack'!
  7. ANYTHING by  Calder's Diary...Their chocolate milk is unlike anything on this planet. If you haven't tried it, be prepared to become addicted... Oh yeah. Stay away from ANY flavor of their ice cream too!!
  8. Doritos. YES. Doritos.
  9. Boynton sodas...America company. The pop is JUST good. Better than your commercial brands and that includes JONES which I also love
  10. Frozen Snickers bites....those little squares of delight at the right time; one is all you need. Unfrozen just as good.
  11. ..and who can resist THE doughnut....Doms. Made fresh and in walking distance from my house. Just about every Sunday morning. 
What I'm saying is it's perfectly normal to want to enjoy such ''habits'. Notice I said 'enjoy' . Not indulge. If you identify foods to be 'bad' then you will be more apt to be drawn to THAT food.( chomp. chomp.) Instead, notice the amount or servings you consume or JUST DON'T BUY it if you aren't strong enough to restrain yourself from the pantry. 
I like eating these fun foods, but I also like salmon, brussle sprouts, egg plant, a good steak, whole grain/flax seed bread, Shredded Wheat cereal soy milk etc. You get the picture.....B A L A N C E and M O D E R A T I O N