Are we setting New Year's goals anymore?  For the most part, I never have.  As I look back on past years though, I have to ask myself: Was that smart?  Do I ever really set new goals for myself?  How often am I checking in on my life, my business, my relationships and taking inventory on how things are going.  If you are a reader of my online sites or a friend of mine, you know I have been working on some new ideas for this coming year.  I just finished having lunch with a friend discussing some of them.  So... This year I think I will actually set some New Year's goals and follow through with them.  I hope you will do the same in many areas of life but especially in fitness.  Ask questions of yourself:  When was the last time I changed? (check out a related video on www.youtube.com/bodyrefinery) What are my fitness goals?  What do I need to improve?  What do I need more of?  What do I need less of?  When was the last time my weight changed for the better? 

It's time to take inventory.  From an energetic stand point there are specific times during the year when taking a deep inventory of your life can prove highly beneficial.  This year I am adding in the great time of New Year's resolutions! 

Here’s the workout from Friday that I promised you.  This is one you can do at home or wherever you workout:

Turkish Getups, Ropes , Renegade Rows, Ball Slams, Push ups, Squats 

Turkish Getups: alternate sides doing 2 on a side. Use an appropriate weight so they are moderate to hard.  For an extra boost take a walk with the weight overhead while in the standing position of the Getup.
Ropes:  I did a 2 ½ minute interval – on for 30 seconds, off for 30 seconds.  If you do not have ropes you can simply supplement jumping jacks instead.
Renegade Rows:  For safety purposes use dumbbells for this exercise.  You can use Kettlebells if you are familiar with the exercise and feel safe.  Some trainers may say that only Kettlebells should be used but we know I am always right anyway…  : )
Medicine Ball Slams:  Use a 10lb medicine ball for 30 consecutive slams.
Push Ups:  Do a maximum set to failure each time.
Squats:  These can be done with no weight or holding a Kettlebell or Dumbbell in front of the body.  No squat rack or Olympic bar needed for these! 

That is the entire workout.  That is only 1 set.  This is to be repeated 3 – 4x.  Continue moving through the workout and rest only when needed.  You should be able to finish 4 rounds in 1 hour.  The tools used in this workout are inexpensive and would be valuable to have around.  I purchased my ropes at www.artofstrength.com.  I purchase all of my medicine balls at www.performbetter.com.  Dumbbells and Kettlebells should be easy to find wherever you live:  Craigs list, Sports Authority, Play it Again Sports, etc…  The cost of a few simple pieces which you will use over and over again far outweighs the cost of a gym membership!  Of course, you can always come to www.bodyrefinery.com to find all of these great exercises and more!!!

Here is a workout I did this morning with a client.  He had great success with it.  I shall make it my own later today...

Kettlebell Swing/Snatch: vary repetitions
Turkish Getups: pick a weight then 2x each side w/ a walk
Pushups: max set (today I will use the rings - see our youtube page for visual)
Renegade Rows: using max weight, 5 each per side, alternating 3x per set (that's 15 per side total)
Ropes: 1 minute sets
Repeat: approximately 4x

This took us about 1 hour today.  I will be doing the same workout later today on my own.  I'll keep you posted on my results via our Twitter page  : )

     When was the last time you changed?  This is a great question that we should be asking ourselves often.  There are so many facets of life that make up who we are.  For now, let's deal with the physical aspect.  That 1% level of us that really is the main level we deal with everyday.
     How many times have you started and then restarted a diet?  How many times have you told yourself that it is time for a change?  How many times has your doctor told you that it is time for a change?  Today I encourage you, me, all of us to take a good look in the mirror and ask ourselves:  When was the last time you changed?  This is not a lesson in self-punishment.  No.  Just the opposite.  It is time to grow!  It is time to finally make that change!  Is it losing weight?  How much?  Do you still have as much to lose as you did last year?  Is it gaining muscle mass?  Are you still concerned that you are the smallest person in your class?  Perhaps just 10lbs of muscle gain and you would be feeling great about yourself?  Well now is the time!  Commit to your goals.  Take a stand for yourself.  You never know where this will lead to.  Perhaps this is the one step that will open all of "those" doors for you...

It's not often that I really get so personal with you in my blog posts.  Today however I am here at the studio: a mix of clients, down time and my own workout. During that time the Michael Jackson memorial is streaming live from CNN.com and Facebook (which we have a page on - BTW). I hope that after another life is taken from us that we, as a nation, as a world, as humanity, can put aside our many differences and come together once again for a universal moment of unity.  We have been through this before in history. Most recently with 9/11. And now, with a handful of celebrity deaths - one right after the other.  If you watched the memorial today we saw many touching moments of a persons life discussed, scripted and played out on screen.  Maya Angelou put it best when she reminded us that Michael Jackson was a gift from the Creator.  And Michael Jackson put it best in song with the words: "let us realize that a change will only come when we stand together as one." 

Whether we believe in such terminology as the "Creator" or not. Whether we are atheist, agnostic, Christian, Catholic, Mormon, Jewish, Buddhist, Muslim or perhaps even a student of Kabbalah, let's live by that, if only for a moment: "let us realize that a change will only come when we stand together as one" - for it is not a religious statement but a human statement.  And regardless of your beliefs, religious or not, we all claim to follow this one not so simple truth: Treat thy neighbor as thy self.  So ask yourself, as will I, the next time you are passing judgement, reading the gossip column, talking about your friends divorce, complaining about your supposed loved ones, and doing whatever it is you are doing and hoping no one is looking......Is this how much or dare I say, how little, I love myself?

For me, I know that moments like this make me take a further look at all that I have in my life to be grateful for.  And you are one of them.  You, my friend, my client, my relative, my reader who I have never met - You I am extremely grateful to have in my life.  Each in your own way, you contribute to the person I am today.  I thank you for that.  I thank you for being you.  I thank you for constantly pushing me to be a better person...

     This posting has been a long time in the making.  I often get asked: What makes a great trainer?  Well, that is a loaded question with a very long answer.  I will do my best to answer this question over time, in different parts.  This entry, part 1, is probably the most important:  
     Through the years, I have seen great trainers making horrendous mistakes.  The biggest mistake trainers usually make is their inability to listen (to listen to their clients, to listen to feedback from peers and/or Master Trainers and of course to listen to their own instinct).  
     Our clients come to us for a variety of different reasons.  Those reasons often stay the same over the years and often change.  First off, if you have a client who has been with you for a period of years, you should consider yourself very blessed and perhaps on the right track with your ability to listen.  Most often clients will leave you because you are not listening to their needs.  As a studio owner, this is one the biggest problem areas in managing other trainers.  We all know (as trainers) by now the huge amount of EGO that comes with being a trainer.  'Every trainer knows what their doing and that their way is always correct.'  When a client says to you that she is only interested in doing swiss ball training, Why would you keep introducing Kettlebells?  When a client says to you that he is only interested in doing DB work, why would you keep introducing cables?  
     I have many clients who have been with me now for close to 10 years!  Side note:  If you are reading this - Thank you, Thank you, Thank you!  Recently, a trainer asked me:  "How come you allow 'so and so' client to dictate the session?" - After a quick moment to count to 10 in my head, I said:  "What?  Have all these years of training you to be a great trainer gone to waste?  Does the fact that this client has been training with me for 10 years perhaps mean that I am doing something right?"  Listen up trainers:  If a long term, very loyal client ever says to you: "Here are the exercises I am interested in doing.  Feel free to mix them up however you choose."  All you should say is:  "Great, will do." 
     Dear trainers: - start to work on your EGO, spend 1/2 of your research time reading material on how to communicate (after all, when was the last time a strength and conditioning article helped you with your listening skills), and have fun!  Yes, clients have come to you for your expertise but there is so much more to being a great trainer than your fitness knowledge!

Michael Luongo, owner
BodyRefinery
BA/psychology (perhaps should be a requirement to being a trainer)

Mynx is enjoying a Kettlebell session!  Niko, Tyson and Coco are off to
doggie daycare at www.petsinparadiseranch.com

Fave client, Karen Craven and Trainers, Michael Luongo and Mike Baltren are
sinfully enjoying some www.2Good2B.com cupcakes!  Yes, over the garbage...

Fave client, Mark Hannah is wondering if anyone would notice a missing cupcake!

At the studio we have subscriptions to different fitness magazines.  The June/July 2009 issue of Men's Fitness has an article titled: New Grip=Bench Gains.  I must admit I finished the article and felt a bit cheated.  So, I felt it necessary to take this topic and expand.  I encourage you to read both.  Please, let me know your thoughts....

We have all learned at some point how to do push-ups, barbell bench press and dumbell press.  Most of us learned the old school version of upper arms 90 degrees from the side of the body.  If you're like me you've been training in this method for 20 years (which means I started training when I was 9......just a bit of humor for my clients).  Over the past 2 decades I have managed, like many of you, to train consistently with minimal to no injuries.  When done correctly, the old school grip can be quite safe and effective.  There are though, many of you who have recurring shoulder injuries and an inability to make large progress in strength and size in the chest/shoulder region.  For some time now, I have switched my own training and my clients training to a Neutral Grip for push-ups, barbell bench and dumbbell press.  To touch on the latter for just a moment, if you are consistently doing a 2 arm dumbbell press it is time and probably long overdue to begin 1 arm dumbbell press.  Switching to the Neutral Grip on all of these exercises and switching to a 1 arm dumbbell press, you will at first, go down in the weights you are using and/or repetitions.  This however will soon correct itself once adjusted to the new positioning.  The results I have seen here at the studio and in my own training are amazing.  Strength, Size and Performance have all increased.

So what does this Neutral Grip look like?  Simple.  All you need to change is this: Your elbows on both the ascent and descent will be between 1 and 2 inches away from your body.  Keep in mind that by doing this, you will be able to and must keep your shoulders down and locked in position.  That's it.  There will be an amazing change in your results.  So, throw out the old school 90 degree positioning and start using the Neutral Grip.  Remember to keep your elbows 1 to 2 inches from your body.  The benefits:  Huge decrease in pressure off of your shoulder joint leading to almost 0% injury, you will be able to lift significantly more weight (once adjusted to the new form).  This new positioning will feel comfortable after only a few workouts.  So go out, lift correctly, get huge, use more muscle power which in turn means burning more fat and stay injury free!

Try it and let me know your thoughts......

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In Good Health,

Michael Luongo - WGPT (worlds greatest personal trainer)

Today we set forth on a journey.  We are going to take a look at the big picture.  This journey will take us all the way around the block - our block - the very block we are used to traveling around and back.  We will end up right back here.....only better.....

Energy, strength and overall health.  We all want them.  We all wish we had more of them.  Today I am throwing out a challenge.  The challenge is your journey.  If you decide to accept this challenge and go forth on this journey with me - I will guarantee you results!  I will even promise you an explanation if you contact me with your results!

Ready?  Here we go.....

Our journey begins in the car.  This week, starting today and for the next 7 days we will be venturing out in the world together - 1 mind, 1 goal:  energy, strength and overall health..... 

Your horn.  Do you see it?  It's in front of you and you use it often.  This week your horn will only be in use for emergency purposes only! (God forbid)  There will be no quick toots to the person in front of you who isn't moving fast enough.  There will be no slams to the person who just cut you off.  No.  Emergencies only.  Basically, your horn does not exist.  If you have to sit through a light 3 times - you will do it!  Oh, just to cover all of my smart, sneaky readers - there will be no silent attacks either - no cutting anyone else off - no racing ahead to the front of the line on Manchester (to my local readers).  I will take that one step further for those of you who want extra credit.  Search out the lane with the most cars and sit in that lane.

Remember, you don't have to accept this challenge.

Your hands.  Most of us have two of them.  I am speaking to you.  Can you see them?  Great.  You will be using both of them on the steering wheel.  I'll make it easy - anywhere you like on the wheel but definitely on it.  At no time this week will you be driving with 1 hand.  No, only 2. 

Remember, you don't have to accept this challenge.

Your shoulders.  You have two of them.  Let's focus on them.  Pull them down.  Lock them into place.  Imagine perfect posture:  shoulders back and down, chest high, arch in the back, hips behind you - No Tucking!  No slouching.  No leaning.  This is the only position you will be driving in this week.  That's it - no exceptions. 

Remember, you don't have to accept this challenge.

Your speedometer.  You have one.  You abuse it all the time.  This week, no matter where you are, no matter what road you are traveling, you will never go 5 MPH over the speed limit!  What?  Yes, that's right.  Not even once.  Plan ahead.  Set alarms if you have to.  Again, I'm making guarantees and promises here.  You have to do your part if you accept this challenge. 

Remember, you don't have to accept this challenge.

That's it!  It's that simple! - Ha!  I make myself laugh. - This is going to be a tough one.  Especially for those of you thinking this is going to be easy.  But seriously, just try it.  I guarantee you that trying this, this seemingly unrelated-to-exercise challenge you will gain more:  energy, strength and overall health. 

I promise....

We'll discuss it next week.  I wish you the best.

Michael

So it's been a while.....  Here's where I must begin:

First, Happy 8 Year Anniversary to Everyone at BodyRefinery.  April 1, 2001

Spot Reducing?  I threw that in their just to get your attention.  For those of you new to BodyRefinery and my rants let us first expose a truth:  There is NO such thing as Spot Reducing!

Weight Loss and Toning come from an overall game plan including weight training, cardio, and nutrition.  Those are my 3 keys to success!  (trainers please don't lay claim to my 3 keys)  Take away 1 key - any 1, and you will throw off the program. 
The Kettlebell Swing:  This is an awesome "must do" exercise.  Try it!  You cannot argue otherwise.  Focusing on just about everything and really zooming in on Hamstrings, Glutes, Abdominals, Chest, Triceps and Back!  If you really want a solid body - big or small - in this case we are focusing on small, then you need to add Kettlebell Swings into your program!  Add them in 2 -3x a week to your existing program or email me for program creation.  (yes, this will cost you)

Check out a demo video on my Facebook site:  search me:  Michael Luongo - you can link to the BodyRefinery page from there.  http://facebook.com

Soon, I will focus on "the solid body - big".  Kettlebells can be used to increase or decrease size.  They work the way You want them to....

Remember to follow us on twitter:  www.twitter.com/BodyRefinery

• Burn fat (more than running or any other aerobics program)
• Improve coordination and agility
• Build strength
• Improve body composition
• Strengthen your heart
• Safe and extremely effective

As with all components of fitness we offer here at BodyRefinery, Kettlebells are part of the bigger picture.  You do not have to throw away everything you already know about fitness.  Now you have another tool for exceptional fitness.  

To all of the runners, aerobic room groupies, and hard core boot-campers:  STOP KILLING YOUR KNEES!!!  STOP KILLING YOUR JOINTS!!!  STOP TAKING PAIN RELIEF PILLS JUST TO GO WORKOUT!!! 

You now have an option to burn more fat and calories in half the time!!! 

Michael Luongo, Owner

So before I begin - and you know you can't stop me once I do - let me first say:  I am not a doctor or nutritionist of any kind.  I am however, The Worlds Greatest Personal Trainer!  With that said, please read the following for entertainment purposes only AND if you find any of it interesting, check in with your medical professional:


Just what is gluten?  And does everyone need to be free of it?

 

 Gluten is a form of protein.  It is found in wheat and other grains such as barley, spelt, kamut, and rye.  Persons with Celiac Disease (a digestive disease that affects the small intestine and interferes with absorption of nutrients) and Dermatitis Herpetiformis (a severe skin disease) must follow a gluten-free diet.  A gluten-free diet means avoiding most grain, pasta, cereal, and many processed foods.  Although medical researchers say that over 100,000 Americans have been diagnosed with Celiac Disease, they estimate that if everyone with the disease were diagnosed, the numbers would be closer to three million.

 

So what about those who do not have Celiac Disease?  Many people still suffer from some degree of gluten intolerance or sensitivity, causing symptoms ranging from bloating to rashes.  Whether or not you have a serious disease or even a mild sensitivity, living gluten-free provides health benefits.  People who follow gluten-free diets feel better simply because they eat fewer fast and processed foods.  Lean proteins, fresh fruits, and vegetables can be enjoyed in abundance, and that is a good thing.  Gluten-free products are becoming easier to find in major supermarkets, health-food stores, and even Trader Joe’s.  Remember:  Gluten-free does not mean sugar-free or fat-free, so read labels carefully!

Remember Eat Right 4 Your Type?  Check your blood type - you probably have a gluten sensitivity just based on that.  

Yes, it is true, I follow a strict gluten free diet.  One that includes:  bread, cereal, pancakes, cookies, cakes and treats.  I never settle for anything less than perfect taste.  Trust me - the products are out there! 

PS:  Thank you to that wonderful and dare I say Beautiful client of mine who made this article possible!
 

(Sources:  www.celiac.com, www.glutenfree.com, USA Today)

Alright so it's been almost a month - sorry - here's the scoop:

If you read my blog from last month and took some advice you are now familiar with Eat Right 4 Your Type.  This week take a look at your diet.  Pick one food item that falls into the "Avoid" list and remove it - just for a week.  See what happens.  Be positve, pick a tough one - one that you know is a big contributor to those extra pounds.  Give it 7 full days.  Let me know your results.

Focus, focus, focus.  During your workouts, really try and visualize the muscle groups that you are working.  Mind over matter.  The more you focus (if you are unsure ask your trainer or fake it till you make it) on the very specific muscle groups you are working - the more you will get out of it.  That's why we keep telling you to stop talking and FOCUS!  said with love

A little about me?  Two weekends ago, my friends and I went out and hiked up Cowles Mnt. in San Diego.  While it may be the tallest peak in San Diego it is certainly not the hardest.  The hike was a lot of fun - but that of course will depend on your company.  I would rate it beginner +.  The views from the top were great and so were the snacks we brought.  Think Thin bars anyone?  Try them - they are gluten free too!

We live in a beautiful city (in case you didn't already know).  The hiking paths in San Diego are endless.  This weekend I did one of my favorite things:  Me, A Friend, Niko and Tyson (the dogs) started out on a lite hike down into the canyon at the end of my street.  We followed the trail for a bit, crossed over the 163 foot bridge and continued on the backside trails of Balboa Park.  From there you have many inlets to choose from which take you straight up into the park.  We took my facorite, made our way through the park and over to Starbucks on 5th.  Relax, talk, sunshine, dog time.  Then we threw it into reverse and headed back.  Try it.  Leave your routine.  Discover the green of the city.

Thanks to everyone for a successful Open House.  Welcome to our new clients.  If you missed it, don't worry, we will be having another one in October - stayed tuned for the date! 

Finally it is here - September!  I hope everyone has had a great summer.  If you have been with us all summer long - Congratulations!  You are that much closer to your goals.  If you are just returning from a long summer break - Welcome back!  It is time to step it up and continue where we left off.  And for those of you new to the Body Refinery - Welcome!  Thank you all for being a huge part of the Body Refinery family and trusting us as a part of your health and fitness regimen.

Let's talk tips: 

1.)  Blood type, blood type, blood type!  Pick up a copy of Dr. D'Adamo's, Eat Right 4 Your Type and start reading.  This is one of the most important components to nutrition.  I not only promote but strictly follow this nutrition plan.  Our Nutritionist also uses blood typing in creating her menus.  If you are already following Eat Right 4 Your Type and want to go one step further or if you want to start with the latest and greatest information pick up The Genotype Diet by Dr. D'Adamo.  This takes blood typing one step further.  Either book will move you quickly towards reaching your goals faster.  If you want more info on either subject - talk to me during a session.

2.)  3 Days or more!  3 days a week is the minimal amount of days you need to be Circuit Training your body.  Use your favorite search engine, research it, check with your health-care practitioner: most of the research shows us that 3 days a week is MINIMUM.  Now, is the perfect time to upgrade from 1 or 2 times per week to 3.  Think about it:  there are 7 days in the week.  How many of those days are you doing some sort of exercise?  You should be moving your body more days than you are being sedentary.

It is going to be a super fit September!  I look forward to working with you as we reach old goals, new goals and maintenance goals.  We are 5 days away from this years first Open House.  If you have not been to the studio, it will be a great day to stop by.  If you have been looking for an opportunity to send friends or family, this is the day.