America is Fat and Lazy

America is Fat and Lazy

I've been spending a lot of time working with clients and traveling this summer and one thing I continue to see is the lack of knowledge in eating and healthy snacks.  I live a fast pace life and have little time to spend in the kitchen and even less to eat.  I've heard all the excuses and wanted to shed some light on some easy tips to change the way you shop and eat forever.  For fitness tips and interviews with my athletes go to my VLOGS at 

http://vimeo.com/bmeyertraining

http://www.youtube.com/user/bwill425

Stage 1 Keeping it Simple

Rule 1 Shopping

1. Always bring a list and the majority of your shopping should be on the outside sections of the store.

2. Don't go to the store hungry and stick to your list.

3. Don't shop on Saturday or Sundays, you run into people and will spend all day talking.

Rule 2  Frozen and Canned Foods Aren't Bad

1.  Frozen Vegetables still pack the punch and are easy to prepare

2.  Canned beans are still good just drain the water and get rid of the salt

3. Soy burgers are easy to prepare and do taste good even though they have a bad thought process in people's heads.  Add a whole wheat bun, lettuce, mustard and tomato and you are finished.

4.  Red Meat and frozen patties 1-2 weeks are ok so don't skip the red meat.

Rule 3  Breakfast/lunch/dinner Tips Made Easy

1.  Eggs won't make you fat so this is a must 3-4 X a week for breakfast.

2.  Turkey bacon stick in the microwave while your eggs are cooking and you are ready.

3.  Microwave your water before putting in the pot for your oatmeal and you saved a few minutes of time waiting for the water to boil.  Add brown sugar Splenda and some milk and you're done.  Blueberries are always good to add on top.

4.  Sunday night take your eggs and hard boil them so they are ready to go for the week.  Toast some wheat bread and add eggs with or without turkey bacon and you have a quick meal.

5.  Bag of lettuce, cut of some deli meat or cooked chicken, some vegetables, croutons, raisins, almonds, and add some lite dressing and you're done.

6.  Dinner -  a naked bowl quick and easy.  They have mircowave brown rice 90 seconds. Cook some chicken and steam some broccoli.  Add this to a bowl and add some cheese and you are good to go.

7.  Make it a family event and make healthy pizza.  Tomato paste, whole wheat muffins, chicken, low fat cheese it can't get much easier.  

8.  I know you moms and dads can add your own special twist to these simple ideas so get after it.

It might take an extra minute but these are easy tips to cut time and believe me you will look and feel better with these choices.

Good luck this week shopping and I hope this has helped you make some small changes in your daily eating.  I will be posting more and look for Coach B on his VLOG shopping for quick and easy foods soon.

Coach B Meyer

  

TRX

Confessions from a TRX addict...




Aside from the obvious admiration I have for the Coaches at B Meyer Training, I have loved leading the TRX suspension training classes as it allows me to challenge the mom's who have previously neglected their fitness routine in addition to the athletes who are seeking to achieve specific functional objectives and everyone in between! The TRX Suspension Trainer and the new TRX Rip Trainer are not only extraordinary performance training tools that offer fitness enthusiasts endless ways to improve strength, balance, flexibility and core stability, the TRX enables you to experience a workout unparalleled to your current workout routine. The synergistic efforts of Coach B's brilliant class programming coupled with the passion and energy of O-town's TRXpert Annie Abs make the TRX group classes at B Meyer Training unsurpassable!



Share my passion for TRX training at one of the class times offered at B Meyer Training Center:



Monday 6pm 7pm

Tuesday 10am

Wednesday 6pm 7pm

Thursday 10am

Saturday 8am 9am



Watch for upcoming special events and Back-to-School Boot Camp in the fall!

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Summer 2011

WHAT"S GOING ON?
Summertime here at B Meyer Training Facility.  Getting ready for an exciting summer, with a lot going on here at our home (facility).  TRX Classes are the place to be with Coach Anne. Classes fill up quickly, so get on it.. Anyone interested, contact our webpage or call us directly.. B Meyer and team are working on our new and improved Brochure to give YOU what YOU want to keep you getting better.  Also on its way, our first DVD series to keep you at the top of your game at your convenience.  More details are on the way and will be available to purchase through our website.  Our team is growing, as Suzanne, our M.A.T. specialists is feeling right at home.  Maybe one day she will be all settled in.. That's not all. As David, our new intern, is helping us and adding a new piece to our team to get us where we want to be... WE KEEP GETTING BETTER... Are YOU????


http://www.facebook.com/bmeyertraining

Machines/Free Weights in Lower Body Exercises

Machines are great and free weights are bad?  Free weights are the best they allow the body to move the way it should?  Machines are for body builders not athletes? I can isolate and rehab with machines?  I use a combination in my training?  Cables are best and I never use machines?

These are just a few questions and concerns most have when it comes to using machines and not using machines.  What is your belief?  Here are a few things to think about and as a performance coach and I'm always looking for the best tool to get the job done.  Here is my thought on lower body training and is a work in progress.  The method always is about the client not what exercise I want to do that day.

1.  Seated leg press-  Most have backrest which do not allow the natural curve of your spine and promote lumbar flexion.  Maintain normal curve and avoid using knee flexion that causes marked lumbar flexion.  Careful as the weight returns on the eccentric to avoid a rounded back.

2.  Smith machines-  Careful with your back as sometimes the machines forces your back to round to get the movement done.

3.  Do you have proper ankle tri-plane movement ?  Should you work on this first to avoid injury?  I believe so.

4.  Free standing squats vs the hack squat-  Hack squat machines can put a lot of stress on the knees and are bad exercise to take the place of the free squats.

5.  Where should you place the weight when doing squats?  As a general rule I believe in getting two leg and one leg ROM better before doing an sort of weighted squats.  What stance do most athletes and people need?    The deep athletic stance is crucial for everyone so is it worth the risk on the back to load the spine with weight on the back and do the old school barbell squat?  Can you get more benefit by doing single leg squat and goblet type squat and save the back?

More on this subject later but remember how you train will not only effect you after the workout but years down the road.  The back maybe be fine after your work and hurt a little but in time you will do damage to your back which can limit you in life and sport.

Coach B Meyer

                                                       WOW is all I can say

Cross-Training Continued Part II

General Fitness and Training for Sport

1.  Devise a program for general fitness will interact negatively with training for other fitness qualities.
2.  Prolonged emphasis on cardio conditioning will decrease strength, hypertrophy, and power.
3.  Usually it is inappropriate to perform endurance before strength and speed training.
4.  Recovery from bursts of activity do require cardio and long term energy system however most sports that are field/court sports require short and intermediate term non oxidative systems.
5.  What are you training for?
6.  Is cross-training best for sports or just a fun good workout?
7.  Cross-training setting loads, training periods, volumes and rest periods must be planned and often large class settings don't take this into account for the athlete.
8.  Back to playing sports after any injury should be done by a physical therapist before any training has begun with your performance coach.  The issues I have with most coaches is they don't test the athlete they relay on the PT to say its OK to get back to your sport.  I often have girls with ACL issues and they still have large imbalances and they think its OK to return, I think not !
9.  A large imbalance after injury is common but its needs to be addressed and most programs and especially cross-training programs don't address this.
10.  Is your cross-training making you stiff or causing you pain in certain areas
11.  I love cross-training ass kick workouts but also want you to think about what is best for your goals and your sport even if its the game of life.

B Meyer Training Site


Stack Magazine

When to use cross-training

Currently there is a big buzz about cross-training and circuit training.  Is this effective for the athlete or just for the general population?  I will try and write more on this topic but wanted to give you athletes something to think about when you start your summer training.

1. Is cross-training preparing me for general fitness or my sport?
2. Is my sport an endurance sport and should a combination of power then to strength be done during cross-training?
3. Is it effective to combine fitness with my strength training program?
4. When should if at all cross-training be put into my strength program?
5.  Does cross training address my long term goals to short term method of training?
6. What does my sport require and does my cross-training method address the issues I need for my sport?
7.  Did I get hurt last year and where should my training start?
8.  Does my coach address my issues and concerns I had last season or just go into his or her progressions?
9.  What tests are done before I begin my off-season training?
10.  Does your skill coach or sport coach think they are a performance coach and put fitness into your program?  If so when is this counter-productive to your practice session?  Is this ok to put fitness into your skills practice?

I'm not taking one side on this topic just trying to make you athletes and cross-training lovers think about what your goals really are for your sport.  Here are my thoughts from some of the best in the industry and also after reading and having 12 plus years in training athletes.  I'm always learning but wanted to share and make you think about what your off-season training should look like or not look like.


TO BE CONTINUED

Coach B Meyer

The Intern

The past few weeks has been crazy with the new room coming together, suspension training classes, and my business partner getting the Chia Drink off and running.  I just want to thank all the help I've received from Kamari, Anne, Mark, and Hanna.  I don't say enough but I appreciate you all and am lucky to have you by my side daily.  Suzanne the MAT specialist is a bonus and she adds to much from her expert knowledge to her great personality.  Thanks guys.

A few words from Hanna who has been shadowing and interning with the B Meyer Training Center.

Weeks Reflection

Over the past couple weeks I have continued to learn a lot at the Bryan Meyer Training facility. Last week I began to learn about progressions and how to fit them into the NASM training model. Additionally I got to observe Bryan tweak these progressions to make them more difficult and more personal. I also saw how Bryan would regress an injured client, putting her through physical therapy like sessions before he can progress her back to movement/strength training for basketball.

Bryan also had me research some of the people he looks up to in the industry and see how he borrows and tweaks progressions to fit his training beliefs. Both are performance coaches that Bryan studied when he started out. These coaches and Bryan share a basic principle that there is more than one way to effectively train.  If you have been doing the same workout progression for over a few months then you haven't gotten better.  The faster you can get some from A to Z the better never be afraid to make mistakes.

One day I was able observe a session with Suzanne. Suzanne practices Muscle Activation, a technique that is designed to evaluate and treat muscular imbalances. Before watching and listening to Suzanne, I had never heard of this particular practice. However on the surface, it appears to be a successful way to treat chronic pain and injury.

Lastly, for the past two Mondays, I have been able to help out Anne, Bryan’s new Suspension Training Coach. Anne has taught me how to properly practice suspension training and how to put together a suspension training work out.  If you haven't contacted Anne on facebook or checked B Meyer Training fan page be sure to see this class is the only one like it in Orlando.  Anne has been working with Coach B on becoming the new Program Coach and I'm excited to learn from her and Coach B on using his pre-made programs for everyday people.  The problem I see with most gyms is a cookie cutter program for everyone and Coach B has made specific programs to address everything and everyone from Dancers to moms and dads.  As more people see and feel the benefits they will be sure to come back to the gym to continue their fitness journey.  As soon as you finish one program you can start a new one and reach that athlete in you.  Coach Anne has just started training herself on the Skinny Strong Athlete Program and I'm sure she will update Coach Bs blog with updates on how her journey is going.  Lets see what you can do Anne with this great program.  Look for more updates guys and we will see you at the gym.

Hanna