The Damage Done

On Veterans Day I set out to see how many meals I could eat for free in a single day. 

Disclaimer: I did not do this out of being a freebie hunter, it was more of a challenge: Someone said to me once “I bet you can’t” and I set out to prove them wrong.   At each location I tipped heavily, donated to a cause, or made a purchase.  This was purely for fun and is not meant to take advantage of my status as a veteran. 

Timeline:

November 10^th, 2014

8:30 pm - Weigh In: 221 lbs (normal weight that needs to go down)

November 11^th, 2014

8:00 am - Meal 1: Denny’s 2 egg scramble, 2 slices of bacon, 1 chicken sausage patty, and hash-browns. (Calories: 640)

8:30 am - Starbucks Tall Coffee with cream (Calories: 45)

10:45 am - Meal 2: Panera Asiago steak sandwich with cheese, cup of French Bistro Soup, Small Coffee, and an apple (Calories: 715)

11:05 am - Meal 3: Bob Evans 4 Hotcakes with syrup and butter (Calories: 704)

3:00 pm - Meal 4: PJ’s Deli 2 Stuffed Cabbages and ½ cup of mashed potatoes (Calories: 493)

8:45 pm - Meal 5: Olive Garden bowl of wedding soup and pasta primavera (Calories: 1471)

9:30 pm - Meal 6: Primanti’s Pastrami Sandwich and a 23oz Blue Moon (Calories:958)

10:30 pm - Weigh in: 227 lbs (officially the heaviest I have ever been)

Metrics:

Total Calories: 5026

Total Carbs: 504 Grams

Total Fat: 204 Grams

Total Protein: 211 Grams

Total Fiber: 26 Grams

Total Sodium: 11,351 mg !!!

Macro Percentage of Daily Recommended Intake:

Carbs: 43%

Fat: 39%

Protein: 18%

What I find interesting is that I did not hit the required amount of fiber intake for the day (38g).  Also if you go by the 1 gram per desired body weight theory (215) I fell 4 grams short. 

To maintain my current weight I should consume 3100 to 3500 calories per day.  On this particular day my activity level was low. I would estimate a 2000 calorie surplus. 

Amount of work to work it off: 5000 calories

Disclaimer: These are all estimates from various websites.  It is hard to estimate since each individual uses different levels of intensity. 

KB Swings: 4 hours and 15 minutes 24kg bell

Running: 3 hours 50 minutes (31 miles at a 7.5 minute mile pace or my 5k pace)

Circuit Training: 6 hours

Psychological Damage:

I started to hit the guilt stage at Bob Evans and at that point I made up my mind about never doing this again.  I realized how horrible our food choices are and how our culture of eating is all messed up.  Our culture is not going to change overnight and it is ultimately up to the individual to make that choice.  I attempted to fit in some sort of exercise, but the rumbling in my tummy said no way.  I realize I am an odd ball who actually likes moving around and being active just to be active. The inability to move frustrated me.  So I am more motivated to make better food choices in life to fuel my activity. 

Lessons:

We eat way too much crap! I went to 5 popular restaurants and 1 local restaurant.  Healthy choices were very limited.  Vegetables were nonexistent.  The sodium content was through the roof. 

Most of the food was mediocre at best.  I appreciate what the establishments were doing, but I rarely eat at any of them (I do love PJ’s deli and the food was real.  I eat there every other week.).

It is worth the effort to make your own meals.  You know exactly what is going in them.  You will be on your feet to make it.  Most of us sit for work so standing will do you good. 

You have time to make your own food.  By the time you drive somewhere, get in, sit down, order, wait, pay, and drive back you could cut up a handful of veggies and a piece of meat.  Add a piece of fruit and a water.

With this kind of caloric intake spread over a week you will really need to work your ass off.  Staying busy is vital to staying busy on a cellular level. 

The answer is simple - be mindful of your diet decision and what you are putting in your body every day.  It makes a big difference on your health and happiness.

Justin Thomas

Instinct Fitness

Great Day Hikes - Pittsburgh Area

GREAT DAY HIKES IN THE AREA

Hiking Guidelines:  It is wise to carry a map with on the trails.  I linked maps you can print out and carry with you.  Take your phone, turn it off if you want peace, and turn it on when you need it.  You can use google maps to help with orientation.  Getting a little lost is part of the fun. The easiest way to get back to where you were is to go back the way you came.  Fall is the best time to go.  When the leaves fall off it is much easier to navigate and see landmarks.  Winter is no excuse; hiking in the snow is always an amazing experience.  Always tell someone where you are going, where you parked, and when you will be back.  When I go to more remote areas I pin my location and text to my wife. 

Gear: Water, Sturdy shoes with good tread, Raincoat, small back pack, nuts or protein bar, sandwich for a long hike.  I love Tecnu if you come in contact with poison ivy.  I use it any time I think I may have come in contact with poison ivy.

Maps: Always  print out a map before you go and carry it with you.  Even small areas in populated areas can get confusing.

Navigation: Observe landmarks before you walk away from you vehicle.  Cell Towers are my favorite. 

Apps: Map my walk.  This is good to track time and distance travelled and also provides a way to see where you have been.  This can be handy when you get lost. 

THE HIKES

CITY

The two best hikes in the city are Frick and Schenley.  Unfortunately there is not a good map for the trails.  It is best to stay on marked paths.  This is a great way to experience nature if you are stuck in the city. Riverview Park has some good trails as well, but it is smaller.

http://www.pittsburghparks.org/

http://www.pittsburghparks.org/frick-directions

http://www.pittsburghparks.org/schenley

http://www.pittsburghparks.org/riverview

SURROUNDING AREAS (45 minutes to 1 hour drive)

McConnells Mills:

40 minutes north of the city on 79. 

This is a very challenging area to hike and it has steep cliffs.  Common sense will keep you safe. (If something falls off of the cliff let it go)

http://www.dcnr.state.pa.us/stateparks/findapark/mcconnellsmill/#hiking

Most of the trails are out and back here is a map:

http://www.dcnr.state.pa.us/cs/groups/public/documents/document/dcnr_003641.pdf

Moraine State Park:

Same area as McConnells Mills State Park

http://www.dcnr.state.pa.us/stateparks/findapark/moraine/

You could rent bikes and ride a 7 mile out and back paved trail or find numerous hiking trails. This is a huge park!

http://www.dcnr.state.pa.us/cs/groups/public/documents/document/dcnr_003617.pdf

Raccoon Creek State Park:

45 minutes west of the city.  This is a large park with a ton of things to do.  These trails are not as technical as Moraine or McConnells Mill.

http://www.dcnr.state.pa.us/stateparks/findapark/raccooncreek/index.htm

http://www.dcnr.state.pa.us/cs/groups/public/documents/document/dcnr_003204.pdf

SUBURBS

Boyce Mayview Park: This is located about 5 minutes from the gym.  There are a ton trails to explore through a variety of landscapes. 

http://www.twpusc.org/magazine/pdf/boyce-mayview-park_map.pdf

Mingo Creek Washington County Park: This is probably about 1 hour from the city and is as large as a state park.  There is a paved trail through the park or you can get adventurous and hike the trails.  The loops are long and you may have to use the paved path to cut it to a reasonable length.

http://www.co.washington.pa.us/DocumentCenter/View/199

Hartwood Acres: This is north of the city off of Route 8.  This is a really nice county park with a maze of trails.  Stay on the marked ones.  Usually there is a colored blaze on the trees so you know you are on the trail. 

http://www.alleghenycounty.us/parks/maps/hwmap.pdf

Brady’s Run: This is northwest of the city in Beaver County.  It is about 30 to 40 minutes past the airport.  There are a number of options here as far as loops go.  No matter how you do it you have to climb hills and that is a good thing.

http://www.beavercountypa.gov/rec/Bradys_Run_Map_2012.pdf

Montour Woods:  This is located in Moon Township along the Montour Trail.  I really enjoyed this hike and there are some amazing spots along the water.

http://hollowoak.org/assets/pdf/map_montourrunC_large_color.pdf

Part of the Evolution: Results based training

“The minute you get away from fundamentals – whether its proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.”

- Michael Jordan

Over the past 3.5 years of Instinct Fitness our training philosophy has continuously evolved.  Things I once thought were great ideas now seem stupid to me (burpees for example).  I believe in constant education, and it is my goal every year to attend at least one seminar to continue learning and evolving.  In a perfect world I would attend 10 a year, unfortunately this never seems possible.   In addition I read constantly from some of the most experienced coaches in the business.  Some of these people have 30 years in the industry.  These industry experts have trained everyone from pro athletes up to grandmothers, and continue to train these people.

There are so called fitness “experts” on TV who aren't even 30 years old.  Just because something is popular does not mean it is proper, and thanks to Facebook and Youtube we are now more confused about what training style is right for us.  Some idiot can now film themselves working out and make a bunch of claims unverified by any scientific method and the masses will follow.

Part of my evolution over the past few years has been a move toward simplicity and repetition.  I've realized an important fact: the masters at any endeavor master the basics.

Is repetition OK? Results come from simple things done well and consistently.Great musicians practice their scales, athletes practice basic skills daily, and this practice requires repetition.  Achieving fitness comes through practice.  I created this acronym for what practice is all about:

PRACTICE

• Persistent- One must constantly push through obstacles - don’t be afraid to fail better.
• Responsible –You are ultimately responsible to follow the plan and for your actions or inactions
• Arrive- Showing up-you have to be there to succeed
• Consistent- Arrive a lot
• Tenacious- You need grit!
• Independent- You must rely on yourself to succeed it is your responsibility to get the job done.  The coach is your guide-your gps-your map. 
• Coachable- Listen, follow instructions, and trust the process
• Excellence- Strive for it and build towards mastery make it the journey

All of the greats practice the fundamentals.  In the exercise world there are a handful of fundamentals: Squat, Hinge (deadlift), Push, Pull, Single Leg Stance, and Rotate.   There is more to it than that, but these are really the things you need to master.  In our small group program the goal is to master the fundamentals.  In the book The Talent Code by Daniel Coyle he discovered that the masters generally put in 10,000 hours of quality practice. 

“The real issue here, however, is that the 10,000-Hour ruleis not really about quantity. It’s about the power of sharp, focused,high-quality practice. It’s about the massive learning differences created byintense efforts within highly engaging practice environments. We see this inthe habits of high-performing groups, many of whom build their skills through acombination of short, sharp sessions and lots of restorative rest.”  

Simply: work + rest = success

When you look at the small group program it appears repetitious and that is the intention.  It is the fundamentals being practiced in a group.  Each week gets progressively more challenging to produce a predictable result. That result is more strength and strength is the foundation of fitness.

More strength = faster cardio.

More strength gives you the ability to move heavier things more often.

More strength = more muscle mass = more calories burned at rest.

*Disclaimer: Muscle mass does NOT mean bulky (that’s a whole other subject)

Every 4 weeks we tweak the program to work on other qualities and prevent boredom.  The move to small group training gives us the opportunity to master the basics.  It provides an environment for us to coach you while getting the camaraderie of working in a group.  It’s exciting to see the plan come together and people develop the skills that will lead to better results. 

Justin Thomas
Instinct Fitness

I don’t wanna get “bulky”!

I don’t wanna get “bulky”

This is a common phrase I hear from women.  It is a tough one to answer because it usually a statement that is fear based, and people tend to not let go of their fears easily.  My standard answer is “It is really hard for a male with more testosterone to bulk up and even harder for women who have less testosterone to bulk up. “  Ask any male under the age of 25 how they accidentally bulked up.  It has never happened outside of their dreams.  Our training program involves lifting weights for the aim of strength and increased muscle mass relative to fat mass.  I hate saying the word muscle mass, but you want muscle mass not fat mass.  With muscle mass you burn more calories at rest which is important since our current way of life is more about rest than activity. Muscle mass means stronger bones and improved quality of life.  Muscle mass is NOT bulk.  

Ok off of my soap box. 

Bulking up requires a focused dedicated mission for success.  A bodybuilding or bulking program uses what is known as bodyweight splits to achieve this goal.  It also involves a higher calorie diet to fuel this growth.  (Hint: we are aiming for fewer calories in our diets.)  A bulking program trains muscles we train movements. 

For example:

Typical Bulking program                

Monday: Chest

Tuesday: Abs

Wednesday: Legs

Thursday: Back

Friday: Shoulders

Our Program:

Monday: Full body strength

Tuesday: High intensity Conditioning

Wednesday: Full body Strength

Thursday: High intensity Conditioning

Friday: Full body strength

Weekends: Play outside for long periods of time

With bulking programs essentially each workout exhausts a muscle group and gets a full week for recovery.  These workouts also involve high sets and high reps!

Strength Programs vary greatly since there are different goals for different purposes.  Our program is based on what information I have learned from multiple sources with an aim at fat loss and improved overall health.  The keys to fat loss are reduced calories, eating whole foods, and moving often.  Our program enables the ability move often via improved strength endurance. 

We train full body movements with muscles working in concert versus isolation.  This increases the efficiency of our workouts, which are full body strength.  We alternate the movements from workout to workout to create balance.  This is similar to how athletes train. 

Bulking requires intent and it will not happen by accident.  Bulking also does not happen overnight.  We have numerous women who swing over 50 pounds, press over 30 pounds, and dead lift more than their own body weight for reps.  None of them are bulky.  Lifting light weights for high reps and doing slow cardio will not get you to your goals.  Picking up heavy stuff will.

For further reading: 

http://www.bodybuilding.com/fun/pack-on-60-pounds-your-new-muscle-building-plan.html

http://health.usnews.com/health-news/blogs/on-fitness/2008/02/08/eight-strength-training-tips-for-women

http://www.bu.edu/today/2013/women-and-weight-lifting-its-good-for-you/-- 

http://www.livestrong.com/article/376497-how-women-bulk-up-with-weight-training/

http://strengthcoachblog.com/2014/06/17/building-strength-without-muscle-mass/

Justin Thomas

Instinct Fitness

I've got the power

What is power?

'The same amount of work is done when carrying a load up a flight of stairs whether the person carrying it walks or runs, but more power is needed for running because the work is done in a shorter amount of time.'

So what does power mean to you?  Think moving fast and explosively.  That's power.

Trying to explain a power exercise and its importance is difficult, but in the most important sense it is fall prevention. Training power trains your ability to fire muscles at fast rate which can help your body react in time to catch yourself before any damage is done.  You can't see power in the mirror, but power can save you.  Power decreases more than strength as we age, and over time our ability to fire muscles for fall prevention is diminished making power exercises ever more important as you get older.

Power training is typically centered on athletes, but us mere general population people need it too. Athletes typically use the Olympic Lifts for power since their training experience, mobility, and demands are different than the Gen-Pop.  The Olympic Lifts are great...if you can do them.

Enter the kettlebell swing.  Just about everybody can do a kettlebell swing.

At Instinct Fitness we train to be more capable in life outside the gym, and the kettlebell swing is an easily accessible way to train power and to make you more stronger for life.  Explosive powerful exercises can come in different forms, using various tools, for various purposes.  For an even simpler way to develop power we use jumps and medicine ball throws.  Jumping to a box uses the same hip movement as a swing.  But remember: jumping should be used carefully since excessive amounts can cause an Achilles heel injury.  Medicine ball throws work rotational power and provide a very satisfying stress relief. The key to medicine ball throws is learning to rotate through the hips.   I know Instincters have great power due to the constant (medicine) ball breaking during our workout session. Power, like any drug, needs appropriate dosages, and too much can lead to injury.  Some power exercises should not be done under fatigue as the risk to benefit ratio is diminished. 

While the swing can be used as a more simple alternative or base for the Olympic lifts, once you master the swing you can also use kettlebells for one-sided (unilateral) variations of the lifts.  Just like Olympic lifting, the kettlebell clean and snatch can be done from the floor.  Once the bell is racked or placed on your chest you can jerk the weight overhead.  The jerk is great way to learn how to move your body to manipulate the weight overhead.  The one-sided lifting of weights provide an additional effect on your “core” as your oblique’s have to activate and stabilize your torso.  Just like Olympic lifting there is a skill component to safely moving the weight.

To sum it all up we use a variety of methods to work power in addition to strength and conditioning.   All of these methods work together to make you more capable in your activities of daily living.  

 Learn more:

http://www.ncbi.nlm.nih.gov/pubmed/17724399

Justin Thomas

Instinct Fitness

Breathe In Breathe Out!

I had a revelation this week.  Breathing is really important! No duh right?

Ok let me rephrase that: how you breathe is really important.

It can reduce stress, relieve muscle tension, and improve mobility.  How we breathe relates to stress or our response to stress and our nervous system.  When I was in the military and as a police officer they always told us to take a deep breathe in a stressful situation.  The idea was that you controlled the stress since fight or flight in those careers is something you don’t really get to choose.

So how does that apply to normal life?  Your body only recognizes stress not what the stress actually is.  Stress can be your boss or it can be a life and death situation.  Your body will respond to them as equal threats.  The problem with your boss (or whatever) is that he doesn't go away, whereas life and death situations only last a few seconds and you move on (hopefully).  Since many of these stresses are going to be a constant in your life, it's important to learn how to manage them, and breathing can definitely help.

So the science stuff:

Sympathetic Nervous System: In as simple terms as possible this system is responsible for the fight or flight response to STRESS.

Parasympathetic Nervous System:  In as simple terms as possible this system is responsible for poop and sex. It handles the more relaxing stuff.

So what does breathing have to do with this?  When you breathe does your chest expand or does your belly expand? 

If your chest expands like an 18 year old boy walking around in a gym when you breathe  you are using the sympathetic nervous system and overusing muscles of the neck and back.  Think about when you get startled you shrug up through your shoulders.  The way we live our lives puts us a constant stress, which can be the cause of numerous problems.  So how can you help this and use your parasympathetic nervous system?BELLY BREATHING! This is one of the simplest things you can do to help relax, relieve stress, tension, and move better. 

Here are some techniques:

The key is feeling your belly expand not your chest. Breathe in through the nose out through the mouth. So as you lay on the floor you want to feel your belly push into it as you breathe IN. Air in Belly out!

Here is an example:

Crocodile Breathing

Another example is laying on your back with your feet elevated:  Again Air in BELLY OUT!  Putting hands on your belly reminds you to do this.  The straw helps, but is not necessary.

Breathing with Posterior Tilt

Justin Thomas

Instinct Fitness

Sources:

http://movement-as-medicine.com/why-and-how-we-program-breathing-exercises/

http://robertsontrainingsystems.com/blog/stress-the-real-epidemic/

http://www.posturalrestoration.com/resources/dyn/files/1061744zb974c270/_fn/The_Value_of_Blowing_Up_a_Balloon.pdf

Happy Anniversary to Instinct Fitness

On April 21, 2011 Instinct Fitness moved into 331 Station Street. Prior to that we spent a few months getting started at a place on McLaughlin Run Rd.  It meant a lot for us to get into this space since this is where Instinct Fitness was truly founded. 

Here is a video from 2008 back when Jason Turko ran the show.

I lived a few blocks from the gym Martial Arts Sports Complex (MASC) for years before I ever stepped foot into it.  One day in 2007 my instincts told me to take a look and try the place out.  At MASC I was exposed to a whole new world of fitness.  I spent a year or so training there before making a career move to State College.

After moving to State College I realized that what existed at 331 Station Street was a truly unique fitness experience.  I was inspired to start my own version one day and developed the vision for Instinct Fitness.  After attending a few certification courses I started training from my apartment and at local parks.  At one point I even was hauling my bells into a commercial gym.  Frustrated with the lack of functional training gyms, I wanted to create a place just like MASC. 

In late 2010, Jason and I set out to do Instinct Fitness for real.   We always wanted to start at 331 Station St., but the dollars didn't make sense at the time.  We started in a racket ball court for a few months and then moved into Pittsburgh Sports Performance Center on April 21, 2011. 

Here are some pictures and videos of our journey: 

Free workout in the park.

Here is what 331 Station St. looked like 3 years ago:

 

I am proud to say my training methods have evolved and will continue to evolve as I continue to learn and grow.  Instinct Fitness is poised to grow and develop into the premier training gym in the South Hills of Pittsburgh.  I can not thank everyone enough for being part of this journey.  Happy Anniversary to us!

 Justin Thomas

Instinct Fitness