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Coach Mike's Personal Training
A Sports Blog

Senior Fitness

2/1/2015

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On Tuesday and Thursday mornings at 8:30a I lead a class at Lockport Challenge Fitness called Silver Sneakers. It's senior fitness. We do a warm-up, then combine body weight, resistance band and hand weight exercises in a program and finish up with a cool down of light stretching; all done with kick butt 50s and 60s music (I burn my own CDs) playing in the background. We work up a great sweat, talk, laugh, sing along to the songs and do a little bonding! All the participants are over 65 years of age. A couple of the ladies have friend-ed me on Facebook!

Every Monday I work out a group of seniors at an assisted living facility. First on the second floor, using body weight and resistance band exercises while mostly seated. The participants are mostly ambulatory,  but some need a walker or wheelchair. We do range of motion and strengthening exercises. We also talk, laugh and bond. The oldest member of this session is 101 years of age. After this session, I go up to the third floor and work with folks that have memory issues, some severe. We do mostly seated body weight range of motion movements. We count, talk and laugh, the residents are mostly engaged. The age range varies greatly. One women is 95, another is probably 66.

The first Wednesday of each month I also train a group in another assisted living facility. The age and functional levels are very similar as my Monday second floor folks. Again we move, strengthen, talk, laugh and bond.

I know working with all of these folks is a life altering experience for ME! And it helps enrich and improve their quality of life. They are interested in staying fit, active and living life their way. I mention this as a reminder to everyone that if seniors between the ages of 65 and 101 years of age can workout to the best of their abilities, surely you can as well. Age is no excuse!

As
Andy Dufresne said in Stephen King's novella, "Rita Hayworth and Shawshank Redemption" and the ensuing movie, "The Shawshank Redemption", "I guess it comes down to a simple choice, really. Get busy livin' or get busy dyin'." They have made THEIR choice as I have as well. What's yours?
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Winter Hydration

1/12/2015

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It's been 0 degrees or under outside for the past few days, so I'm sure hydrating has been the furthest thing from your mind. Bundling up, dressing in layers and staying warm probably have been your priority, right? Well, yes, bundle up and dress appropriately for the weather, BUT remember to load up on the water too.

Our bodies need plenty of water year round. We don't always think about drinking since the sun isn't beating down on us, but it's still as important as it would be in July. Simply breathing outside in the cold weather, respiratory fluid loss, causes the body to lose a lot of its water. And those layers that keep you warm also makes the body work harder due to the weight and the ensuing perspiration.

I start my day with a 16.9 fluid ounce bottle of water pretty much prior to doing anything in the morning year round. Then drink water "like its my job" throughout the day. Get in the habit and keep your body functioning properly.

Stay safe, warm and hydrate!
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Welcome 2015!!!

1/1/2015

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Happy New Year to all!!!
I sincerely wish for you all the best in the new year.

I don't really make resolutions for the new year most of the time. I put together some "to do lists" and try to augment my life, filling it with positives, or at the very least things I want to do.  And of course, those change throughout the year. But fitness remains a constant, it is my job, but I truly enjoy working out so it's there.

When folks ask me, should I get to the gym on January 1st, I always tell them, any day is a good day to start back or continue your gym visits. The first of the year might put too much pressure on you, but if health and fitness is your goal, start whenever you can. Do it intelligently. If you are just starting back, listen to your body and do what you can. Try to be regular, but you don't have to go seven days a week!

I know that Thursday and Friday, the gym will be packed. It will continue throughout January and into the first week or two of February and then start thinning out again to just the "regulars". If you are one of the "resolutioners", try to stick with it by starting slow, listening to your body and being as consistent as possible.  If you need motivation, check back here or subscribe to my newsletter and daily text messages. I want you to succeed!

One tip though, no curling in the squat rack please! Have a great 2015 and check back often! Until then...
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Tire Flipping

5/15/2013

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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.
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Length of Workout Sessions

4/16/2013

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"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.

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Muscle Vs. Fat - Myth

3/16/2013

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Picture
"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.


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Triquetra

2/11/2013

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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.
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Welcome to Elements

1/24/2013

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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.
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    Author

    Mike Wittmann is an N.P.T.I. Certified Personal Trainer. He is passionate about health and fitness and is here to share his knowledge. He's married and lives with his wife Debbie in Lockport, IL

    See Mike's Full Bio.

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