Ask the Certified Personal Trainer

[Greg Aucoin]

Haha, true! I'm glad I have disc golf to get me out there now. Glad you enjoy my long-winded answers.

[Doug Callaghan]

Got 5 packages of the applewood bacon! yay! Also tried the sprout multi-grain bread. hmmm-good. Thanks for the suggestions.

[Greg Aucoin]

No problem, Doug!

[Keith Burtt]

Greg your a beast.

Im on day 3 of what you laid out (2 days HIIT, 1 day of the circuit you laid out for meow) and im beat.

But it makes you feel like a beast

[Greg Aucoin]

Greg your a beast.

Im on day 3 of what you laid out (2 days HIIT, 1 day of the circuit you laid out for meow) and im beat.

But it makes you feel like a beast

Haha, yep! You can see how you can spend less time / days working out, and still get great results. Rest days can be as important as workout days, too. Keep it up!

[Greg Aucoin]

Added a new "Blizzard Of '13" workout to www.aucoinfitness.com, along with a NEFA.com shout-out on Facebook. It's along the same lines as the challenging workouts I've posted here, but designed to be done with minimal equipment, while snowed in! If anyone has any questions or would like modifications, just give me a shout!

[Josh Connor]

Working out vs. Rest on Thursday/Friday before a big tournament or challenge...

I have gone back and forth on this question a number of times when looking toward the weekend where I have a big tournament and want to make sure I am in optimal shape to perform. I wanted to get your input because there have been times where my muscles are very rested and so I peform very well and other times where I did some fairly serious workouts on Thurs and Fri and went into the tournament feeling like I could throw the disc as far as I wanted and wherever I wanted (tough guy juice was flowing and musclses felt strong). Obviously flexibility and range of motion come into play and depends on the muscle groups you focus on during those days so any input would be cool...



This post made me think of this amazing video so I thought it was appropriate to include...
http://www.youtube.com/watch?v=Q5QJ9i_o5vo

[Marielle Mallar]

Any thoughts on the "Beep Test" as a benchmark or as a training workout?

We did the beep test for the first time in my workout class this week - just curious of your thoughts?

i checked out the Blizzard 2013 workout - i'm going to try that one tonight!

thanks for all your input... great thread.

(now if only i could actually bring myself to follow your great healthy eating advice!)

[Titan Bariloni]

yeah those are exactly it Pat...good photos of some new equipment..I wonder if they have some regional ORG we could do some cross work with to include that in some new dg design somewhere

but anyways..they are cool and I think were just ahead of there time..fuse it w/ DG ya may have a hit

http://playworldsystems.com/products/product_lines/lifetrail

[Greg Aucoin]

Working out vs. Rest on Thursday/Friday before a big tournament or challenge...

I have gone back and forth on this question a number of times when looking toward the weekend where I have a big tournament and want to make sure I am in optimal shape to perform. I wanted to get your input because there have been times where my muscles are very rested and so I peform very well and other times where I did some fairly serious workouts on Thurs and Fri and went into the tournament feeling like I could throw the disc as far as I wanted and wherever I wanted (tough guy juice was flowing and musclses felt strong). Obviously flexibility and range of motion come into play and depends on the muscle groups you focus on during those days so any input would be cool...



This post made me think of this amazing video so I thought it was appropriate to include...
http://www.youtube.com/watch?v=Q5QJ9i_o5vo

Great question, Josh! In my experience, enough sleep and proper hydration are essential for recovery. After that, I've noted that:

-Delayed-onset muscle soreness (DOMS) from resistance training, especially muscles that are typically sore and/or weak, is worst 2 days later. So, I try to avoid heavy routines 2 days before, and...

-Body-weight exercises prove versatile, yet again, as a great fit 2 days before. 1-2 sets of each exercise should be just about right.

-Stretching, foam rolling, tiger-tailing, etc...are great daily, but especially awesome the day before an event. Your muscles will get the nutrients they need by bringing more blood flow to them.

-Dynamic warm-ups/stretching, and FR/TT are perfect for day-of muscle prep. It takes some time and discipline, and I know we'd all rather throw discs and putt, but the other physical prep. almost always pays dividends. A lot of times, it'll help avoid a sluggish 1st or 2nd round start, or 2nd round finish. Those are obviously really crucial times to play well, when your aiming for your best tournament rounds!

[Greg Aucoin]

Any thoughts on the "Beep Test" as a benchmark or as a training workout?

We did the beep test for the first time in my workout class this week - just curious of your thoughts?

i checked out the Blizzard 2013 workout - i'm going to try that one tonight!

thanks for all your input... great thread.

(now if only i could actually bring myself to follow your great healthy eating advice!)

Interesting, Marielle. Something cool to try, for athletes and reasonably fit individuals. Did you compare actual VO2 Max to predicted VO2 Max, based on the chart? I'd be curious to see how close they are.

I wouldn't use it as a training workout so much. I'd rather do/prescribe high-intensity interval training runs/sprints, as I did earlier in the thread, with a concrete end point.

As a benchmark, it definitely has a use, especially once you're familiar with the test, and running form is efficient.

[Marielle Mallar]

hmmm we didn't do the predictive ahead of time... we did compare our actuals to the chart to get a benchmark.

When I just calculated my predicted now (using age and resting heart rate) i got 39... Running the test I was 38... (so not that far off)

I think my trainer did it more for us to have a benchmark to hit in another month or two... it was interesting (and something different i guess)

We do tend to run a bunch of HIIT (we call them Tabata's - i'm assuming they are the same...)

thanks.

[Greg Aucoin]

Ohhh, now I get what you mean. Yeah, this is definitely an awesome test compared to the standard step test or cardio tests built into machines. Cool.

Tabata is an example of HIIT, definitely intense and effective!

Sounds like a class worth taking

[Jaxon Sheehy]

in terms of basic shoulder strength- i guess it's the rotator cuff- what are some good exercises?

normal rounds of disc golf don't wear me out usually, but if i play a lot- i feel it in the shoulder. or if i throw a lot of flick shots (something i've been avoiding apart from approach shots) the same is true.

do simple arm circles with free weights do the trick? and how do you stretch a shoulder anyway?

[Greg Aucoin]

in terms of basic shoulder strength- i guess it's the rotator cuff- what are some good exercises?

normal rounds of disc golf don't wear me out usually, but if i play a lot- i feel it in the shoulder. or if i throw a lot of flick shots (something i've been avoiding apart from approach shots) the same is true.

do simple arm circles with free weights do the trick? and how do you stretch a shoulder anyway?

Great questions, Jaxon. The shoulder, specifically the rotator cuff tendons are very important to keep healthy. It's all about injury prevention, as far as I'm concerned. Here's a response I posted a couple years ago, when this thread first started:

Shoulder Exercises

Here's a continuation of my answer to Matt's question, but these build a solid foundation for the small muscles of the shoulders and deeper in the back. They are challenging, and burn like crazy when you do them properly, and can be done with little equipment. Basically, everything posted and demonstrated by this guy is quality and worth listening to/trying out. He is one of the few people putting videos up that is qualified to do so. If any of you have specific questions regarding shoulder exercises after watching these, just let me know. I would recommend doing these at least once per week, but no more than every other day. Do them at the very end of your workout, if you are working out larger muscles groups that day. If your only other exercise that day is cardio, then it doesn't matter if you do these before or after. Doing one or two sets of these before you play would be fine. As far as reps, I do no more than 15 reps of up to 3 of the Y's, T's, W's in succession. 2 sets is most typical for me and my clients. Performing the exercises more frequently (2-3x per week), would be much more beneficial than going all out and doing more sets on one day.

http://www.youtube.com/watch?v=ssYqvTaK ... 737DC7FFEC

There is some great info, and stretches demonstrated here:

http://www.youtube.com/watch?v=GQ7l85g7EBQ

In my experience, if you do a little bit of shoulder strengthening and stretching a few times a week, you'll be fine. Making sure your posture is great throughout each day is also really important. The more your shoulders are rounded or hunched forward, the more you're likely to have problems.

[Jaxon Sheehy]

the top link didn't work for me- but i googled it with the last part and found this:
http://www.youtube.com/watch?v=ssYqvTaKQZM&playnext=1&list=PL68A3B0737DC7FFEC
i think it's the right one?

[Greg Aucoin]

Yep, that's the one, thanks. I edited my post with the correct link.

[Jason Johnson]

Greg, how bout some snow shovelling, and 12 oz curls, this week ?

[Greg Aucoin]

I might be a couple hours early for infomercials, buuuut...

Sick of being in pain or injured, tired for the 2nd round, or want to add easy distance to your drives??? Shoot me a PM, and I'll get you on a completely customized fitness program that'll ensure 2013 is your best season yet! Mix in some dedicated practice, and this is a foolproof plan, guaranteed!

[Greg Aucoin]

Beat the cold, snowy weather with a workout, followed by a dank craft beer.

YOU have questions, I have answers -

[Greg Aucoin]

Awesome day out there in the sun today! It was my first outdoor workout in while, in shorts and a tee shirt, woohoo! So, I had to move faster to stay warm, and chose my favorite fat-blasting cardio interval workout. It is as good as it gets, but don't take my word for it...try it out and let me know what you think! Here's the workout:

5 minute warm-up jog (casual, not fast)

2 minutes of your favorite/most-needed dynamic stretches and catch your breath : )

(4) 30 second faster jogs, with 30 second recovery walks between. For the jogs, focus on stride length and form, rather than going faster. I like to use a couple hills around me for 2 out of the 4.

(2) 20 second sprints, each followed by 40 second recovery walks. For these, still focus on great form and stride length, but definitely increase speed from your 30 second intervals.

(2) 15 second sprints, each followed by 30 second recovery walks. These are fast, near maximal effort. I've found that when I don't slack at all on any of these, my first 15 second run is my fastest, and the 2nd 15 second run is when I struggle to sprint as fast.

(2) 10 second sprints, each followed by 20 second recovery walks. These are all-out, whatever you have left, maximal effort. They are done in no time, but the recovery will seem like nothing! Very important to finish strong, regardless of how fast your body can move at that point.

5 minute recovery, cool-down jog. This is very slow, especially to start. A fast walk would be faster.

It took me 21 minutes, 40 seconds total today, which is about average. If you want a challenge and fastest fat-loss results, choose this over steady-state, long-distance cardio, 2-3 times each week. Give it a try on your bike or in the pool, as well!

[Jon Gerry]

Hey Greg, do you know if a good iphone/droid app that you can set the intervals to music. I have one that does the c25k and Gateway to 8k (interval run) but I cannot customize it liek you describe. It allows you to play music and then tells you when to run and when to walk.

[Greg Aucoin]

Hey Greg, do you know if a good iphone/droid app that you can set the intervals to music. I have one that does the c25k and Gateway to 8k (interval run) but I cannot customize it liek you describe. It allows you to play music and then tells you when to run and when to walk.

I wish I could help you out with that, Jon, but I don't know of any. Have you tried this or other workouts in the pool yet?

[Marielle Mallar]

Just did the latest workout posted here. Definitely liked it. I ended doing a longer warmup and cool down due to traffic/route constraints.

It was satisfying to be able to do a shorter time workout but still feel tired. Definitely a good workout for after work when I have less time.

Thanks for all your ideas/workouts/advice

[Jon Gerry]

For anyone curious, I found a free IPHONE app called Gymboss. It allows to create a interval routine from scratch or use pre programmed ones.

I set mine up for Greg's latest post and will test it out as soon as my toe heals (ingrown issue).

Just from changing diet (Paleo guidlines and portion control) I have lost 20lbs in a month, with the only exercise a round or two a week of disc. Imagine when I actually start working out.

[Greg Aucoin]

Just did the latest workout posted here. Definitely liked it. I ended doing a longer warmup and cool down due to traffic/route constraints.

It was satisfying to be able to do a shorter time workout but still feel tired. Definitely a good workout for after work when I have less time.

Thanks for all your ideas/workouts/advice

Awesome! I'm glad it worked well and you liked it!

[Greg Aucoin]

For anyone curious, I found a free IPHONE app called Gymboss. It allows to create a interval routine from scratch or use pre programmed ones.

I set mine up for Greg's latest post and will test it out as soon as my toe heals (ingrown issue).

Just from changing diet (Paleo guidlines and portion control) I have lost 20lbs in a month, with the only exercise a round or two a week of disc. Imagine when I actually start working out.

That's great, Jon; keep it up! It's amazing how well the body performs when you feed it real, whole foods.

[Greg Aucoin]

Here's some good stuff for those of you who are into this sort of thing :
Hey Everyone!

One of the best articles I've read lately, written by well-respected fat-loss expert, Shaun Hadsall, simplified which food pairings are best and which to avoid. The main points are:

1. Avoid eating impact carbs, such as starches and certain fruits, by themselves. These spike insulin levels higher and faster than other foods, and STOP your body from burning fat. This should be followed at least 5-6 days per week, for long-term fat-loss success.

2. The combination of impact carbs and fats is a huge fat-burning no-no, that many people think is actually healthy. Although foods like fruits and nuts/nut butters can be healthy on their own, the combination of sugar and fat (apples or bananas and a nut butter, for example) equals fat storage!

3. Instead, make sure to combine a lean animal protein, or high-quality plant proteins with your starches or fruits. So, the best fat-burning food combinations are: Protein + Fats (limit carbs) and Protein + Carbs (limit fats), with most veggies being "free" foods that you can eat anytime you'd like.

For the exercise side of things, I'm excited to announce the start of this year's Summer Shape-Up Bootcamps! The winning fat-loss formula of working all muscle groups, with a combination of resistance and cardio exercises will be in full effect. Over the course of about 40 minutes, the pace is just right to burn fat during the workout and leave your body in a prime fat-burning state for HOURS post-workout! Classes will be held outdoors, in the yard of the Central Mass South Chamber of Commerce at 380 Main St. in Sturbridge. Class times are: 5pm on Mondays and Wednesdays, and 4pm on Fridays. Cost is $120 for 8 sessions, or $20 per class for drop-ins. CMS Chamber members receive 10% off! Call or text 413-262-5749 or e-mail aucoin.fitness@gmail.com to sign up now! Feel free to pass this information along to anyone you know that might be interested.

Ideas for forthcoming newsletters, questions, and suggestions of all types are welcome; I'm here to help! For several other great summer workout ideas, check out my blog posts at www.aucoinfitness.com.

[David Backstrom]

Two days ago, (and for the 3rd time in my disc golf career) I pulled my peck muscle while throwing a drive... First of all, I don't think I've ever heard of this happening to anyone else, ever... Let alone 3 times... Now don't get me wrong, I am in no way the picture of physical perfection. I absolutely never work out, and never stretch, and the only form of exercise I ever get is the occasional round of disc. However, I feel like there are disc golfers out there who are still in worse shape than me and I've never heard of this injury happening to anyone else. I guess my question would be do you think this would have anything to do with my throwing form or anything? Or do I just need to stop being such a lazy piece of sh!t and start doing something to get in better shape?

[Josh Connor]

Or do I just need to stop being such a lazy piece of sh!t and start doing something to get in better shape?

Both oh ya and nutrition probably wouldnt hurt unless your Wendy's, Papa Ginos, Burger King, Freindlys rotation has changed now that youre playing house and such (actual rotation may be slightly different)

On a serious note I do feel as though I would ocassionally notice something untraditional about your form that could cause issues. I could be wrong, but you might be doing a little more of the rounding in your pull through opposed to the pull straight through across the chest, keeping everything closer in to you. And maybe not using the rest of your body properly or whatever but still get big D because you are trying to throw super hard and flinging your arm across. And then of course there is the O-Lay! or lack of follow through where you somtimes just stop and do that pose thing instead of rotating, but I think that is less likely to be causing it compared to going for the super bombs with less than perfect form and your lazy mans fitness regimen.

Oh ya and we arnt in high school/college anymore so you might want to keep that in mind because it is all down hill from here and injuries will only become more common without some exercise or fitness routine (even in HS you were a little injury prone). Atleast start doing yoga with the sister, that would help some. All of the above is said with love and encouragement of course despite any unintended tones.