Yesterday I was at the Bo Jackson's Elite Sports Complex for instruction from Darren Rudsinki in Tire Flipping and other "extreme" activities using a semi-truck or tractor tire. It was a BLAST!

I've had a tractor tire in my garage for about two years now, which I flip down my driveway and beat  with a sledge hammer about once a week in the nicer weather. Also do push-ups and shoulder tap planks on it. My neighbors, I think expect these things of me by now. But I want to teach sessions of "Extreme Outdoor Fitness" at Lockport's Challenge Fitness this summer (I contract there) and I needed to be "certified". So to Bo's Dome I went.

Darren had us start by jogging & running a couple 40 yard dashes and some other warm-up activities and then started showing us different movements with tires. Always demonstrating the proper technique and pointing out queuing commands. We moved from marching on the tires to jumps, to inside jumps (lateral, alternating 12 to 6, alternating 10 to 4 & 2 to 8s as well in & out), to flips, dead lifting, rolling, and slamming with a sledge hammer; we did single leg activities, push-ups, elevated planks with all sorts of variety of additional movements. Then as a bonus we played with some of the complexes other "toys".

At the end of two hours, I was dripping in sweat and totally exhausted, but had that content and satisfied feeling that a great workout gives you. I was also "certified" to do the classes! Give me a call and we can play with a tire sometime soon, you won't regret it.

"I just got home from the gym. I worked out for almost 2 and half hours. I took this class, and that class and then took half of a third". And my first reaction is, WHY? My second is, what did you actually do in the classes? Was there any intensity at all?

The U.S. Government recommends, 150 minutes, or two and half hours of moderate aerobic exercise a week. Studies show that you need a combination of cardio and strength training to keep your body in shape. That would control your weight (provided you're focusing on a clean and healthy caloric intake) as well as keeping your heart and muscles in good "working order."

So, five 30 minute sessions would get in your recommended amount. Mix it up, 2 sessions of weight lifting to build lean muscle, walk / run one day, swim another, tale a class the other. Split it up however you like as long as it includes some kind of muscle building and cardio.

There is no need to try and get it all in in one day and if you try and workout 2 and half hours a couple days a week, I feel your returns aren't matching the time investment. You'll probably burn out and quit as well. Spread it out, go intense on days you're feeling good, a little less so on other days. Mix up what you are doing to keep it fresh. Get a good nights sleep and repeat.

"Muscle weights more than fat." That statement just makes me cringe!

First off, a pound of muscle and a pound of fat weigh exactly the same, one pound. However, as you can see from the photo above, and these are "5 pound" examples, but I think you'll get the idea, muscle is denser and takes up "less room". So stop justifying your weight, throw away the damn scale. If you have lean muscle you won't have "things" jiggling around!

Resistance training (lifting weights) will build muscle and with a clean and healthy caloric intake you will burn fat and your body will trim and look better. (Not to mention you'll feel better). Your weight may not change drastically, but your body's make-up will. Focus on how your clothes fit, the energy you have and how you feel. Forget the scale and justifying numbers.

What is that shape on your webpage? Well let me explain.

It is a Triquetra (pronounced "trai kwetrel"; Latin tri- "three" and quetrus "cornered") originally meant "triangle" and was used to refer to various three-cornered shapes. In Celtic Lore it represented the interconnected parts of our existence (Mind, Body, and Soul). Which is perfect for our fitness lives.

I feel that to experience life we must be centered if you will to those three elements of our life - Mind, Body and Soul. We must develop all three to remain healthy. Obviously as a Personal Train I advocate the physical fitness of the Body. But for our body to be truly "in shape" we must develop and keep the Mind sharp. Constantly learning, challenging our intellect will help protect us from degenerative mind and memory diseases. To make our Body and Mind complete we must nourish the Soul. Whether it be a formal religion, lifestyle belief or just living your life with a purpose it is important to have that "spiritual path" that will give your life meaning. Combine the three and you are completed.

Welcome to "Coach Mike's Elements of Exercise" and my very first post! Before I forget, thanks for joining me here and thanks in advance for reading. So what can you expect from my writing? Glad you asked!

As a Certified Personal Trainer I want to pass along my expertise and knowledge. Give you the truth, not 'something, someone once told your mother's brother's uncle or some such' about fitness or exercise. There is a lot of "fiction" out there and  everyone's Uncle Ben or Aunt Gertie knows just what you should be doing - whether it's correct or not. That kind of "information" just sets you up to fail. It is my desire to educate you so you can have a successful experience with fitness.

So in upcoming posts expect to be given observations that will help you become a better you; physically, mentally, spiritually in easy to read and understand prose. I hope this "wets your appetite" and that you will meet me back here soon! Have a Safe, Prosperous and Healthy 2013.