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Meet Your New Hero: 72-Year-Old Rocco Marianni

"You can’t help getting older, but you don’t have to get old.” – Comedian George Burns

 Older Americans are often underestimated… in the boardroom, on stage, and yes, in the gym. I’ve spoken with a handful of people who see me using Core Flytes at the gym or watch a Core Flyte video and say “that’s looks too hard for me… it must be only for young athletes.” Oh no it’s not! Yes, NFL players are using it in their offseason to train, but older folks are as well. Just last month, we had a grandmother of two using the Core Flytes – four of them! – one under each foot and each hand, while doing pushups at a trade show in Manhattan. We nicknamed her “Super Gramma!”

 Rocco Marianni: Survivor, Golfer, and Core Flyte Enthusiast

In February, I sent a pair of Core Flytes to strength and conditioning coach Christopher Costa for him to use with his clients. Christopher is a well-known product reviewer and writer, and serves as an Expert Contributor for STACK media. I asked Christopher which of his clients is getting the most out of the Core Flytes. His answer: 72-year-old Rocco Marianni. I’ll admit… I was surprised.

 It turns out that Rocco is in great shape, yet he has dealt with the normal challenging that accompany the aging process as well as some very serious health issues. Rocco had open-heart surgery following a “widow maker” heart attack. Following successful surgery for the blockage, he regained his strength and worked with Christopher to improve his athletic performance. This was important to him. Rocco discovered a love for golf in his 50’s. Herniated discs led to back pain which had to be addressed. Christopher explains, “We’ve been working on strengthening his core because strong core muscles support the back much better. I have him use the Core Flytes with planks. He does pikes and lunges with them… he loves them. Rocco also does legs curls rolling the Core Flytes towards himself, hip ups and glute bridges.”

 Rocco uses the Core Flytes with Christopher twice a week. Christopher highlights another benefit for Rocco: newness. Christopher says, “The Core Flyte really offers him change: a different way to work out. A lot of people get bored with their workouts. It’s not weight-bearing so it is great for those recovering from injury… and it’s challenging.” Rocco is active outside the gym too: he owns and operates an interior design firm in Haddonfield, New Jersey.

 Exercise is Very Important for Older Adults

Most older Americans aren’t like Rocco. Only 22% of Americans age 65 or older report engaging in regular physical activity. The average duration of this physical activity is 17 minutes – compared with 258 average minutes for watching TV.

 Leading a sedentary life gets us all intro trouble… from obesity, to diabetes, to high stress. The list goes on. As we age, remaining active is very important for our health. “A central goal of aging research is the identification of what can be done to promote healthy aging,” says National Institute on Aging Director Dr. Richard J. Hodes. “One of the best-established interventions capable of improving health at all ages, including older ages, is exercise.”

 Dr. Chhanda Gutta, chief of the NIA’s Clinical Gerontology Branch, says that the research has evolved over the last decade, now placing more emphasis on the value of exercise. Dr. Gutta says, “Ten years ago, there was a mindset that as you become older, you become frail. Since then, we’ve learned a lot more about the capabilities of older adults to exercise. Just because you’re older doesn’t mean you’re going to become frail.”

 There are four types of exercise recommended by the National Institute on Aging’s exercise guide:

 Endurance: increase the heart rate and breathing with brisk walking, swimming, or dancing

Flexibility: keep your body limber with stretching and proper warmup and cool down

Strength: build and maintain muscle by lifting weights – including using one’s bodyweight

Balance: strengthen the core with stability training, yoga, or Pilates

 Each of these, in addition to maintaining a healthy diet and sleep schedule, is important for older adults.

 We'd love to hear from you. Who is an older athlete that you know or look up to? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.

 Be Flyte Fit,

 Jeremy Greenberg

Co-Founder & CEO Flyte Fitness

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Originally published at FlyteFitness.com.

"The effects of laughter and exercise are very similar.” – Steve Wilson, Psychologist and Laugh Therapist

 I had the pleasure of spending the weekend with my family in the DC area to celebrate Passover. It was a big holiday weekend for many Americans as Christians were participating in Easter festivities. For me, religious holidays are mostly about spending time with my family and taking part in cultural traditions. Last weekend, this meant staying at my older brother’s home full of visiting family members from afar, two shy cats, an adorable dog, and two wonderful children.

 It was a recipe for a lot of laughter! From seeing which of the adult family members would be the first to steal a fresh-baked treat made by my nine-year old nephew Jake, to watching my five-year old niece Justine dress the family dog Rico up in various flattering – yet uncomfortable – outfits, there were a ton of laughs shared. Kids certainly giggle a lot, and their laughter is contagious. In fact, a typical six-year old – who’s at the peak of their life’s “gigglehood” – laughs an average of 300 times each day. Adults, however, laugh fewer than 20 times a day.

 Psychologist Rod Martin, who specializes on the psychology of humor, explains, “Both adults and children laugh primarily during social interactions with others… Beginning in infancy and continuing to adulthood, laughter appears to be primarily a form of non-verbal communication by which people express their feelings of amusement and joy to one another.” Young children laugh more than adults because they are in the process of learning how to communicate orally and at the same time have many social interactions.

 Don’t misinterpret this to mean that we all become grumpy and alone as we age. That’s not the case. However, there is a lot of variation in how often different people laugh. We all know the guy who chuckles at almost everything… typically he has a prominent [read: annoying] laugh. We also know the guy who is dead serious all the time and never laughs. So, who’s better off? Those who laugh more often. As Psychologist and Laugh Therapist Steve Wilson says, "The effects of laughter and exercise are very similar.”

 I’m always skeptical of health study findings that suggest that there is causation between a certain behavior and health result, rather than merely a correlation. These studies make great headlines, but may lead us to change behaviors without actually impacting our health. That said, there has been some strong research indicating that the act of laughing has a positive impact on our health across a number of dimensions. Thus, we should all seek ways to laugh more.

 Some of the benefits of laughter include:

Reduction in stress hormone levels, which in turn help build up our immune systems.

Lower blood pressure to help avoid heart disease, stroke, and other serious illnesses.

A core workout! When you laugh, your abdominal muscles contract. The next time you laugh, place your hand on your stomach and you’ll feel the contractions.

Burning calories. Now, everything we do burns calories, including sleep. But it turns out that when we laugh, we burn as many calories as if we had walked at a moderate pace. Not too shabby.

Release of endorphins, which serve to as natural pain killers.

Prevents us from getting sick. Laughter activates T cells in our immune systems, helping to ward off impeding colds.

 For ideas on ways to laugh more (seriously, there’s a list), visit this site.

 We'd love to hear from you. How does laughter make you a healthier person? What makes you laugh most? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.

Be Flyte Fit,

 Jeremy Greenberg

Co-Founder & CEO Flyte Fitness

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Pilates: The Kick-Ass Core Workout Many Don’t Do

Originally published at FlyteFitness.com.

"Since I've done Pilates, I'm much better looking and 4 feet taller.” - Rich Beem, Former Professional Golfer

I recently took a Pilates class at my gym. It was the first I had ever taken. We’ve had a lot of Pilates instructors purchase Core Flytes and create classes with them, so I figured I ought to gain a first-hand understanding of what Pilates is all about. I walked in to the class thinking this was going to be a breeze. I walked out humbled and better-educated about the challenges and benefits of Pilates.

Contrary to What Many Think, Pilates is Not Just for Women

“I have been teaching Pilates for 14 years,” says Master Pilates Instructor Johanna Baumbach. “During this time, I have seen a few handfuls of men take advantage of what we can offer. Those who have remained loyal have seen major transformations.” There are many misnomers about Pilates: from “it’s a female thing,” to “it’s too easy,” to “it’s boring.” I’m not sure there’s anything more “manly” than how Pilates began. Joseph Pilates originally created the fitness regimen with his namesake to train soldiers and police in Europe. He wanted them to have a stronger core, a solid posture, and improved balance and coordination.

Real Men Do Pilates

Olympic champion speed skater Shani Davis, incorporates Pilates into his training regimen. Davis recalls his first Pilates session: “The teacher was crazy strong. I was one of only two males and I realized all the ladies were whipping me. My male ego kicked in, I can’t let these ladies beat me. I had a lot of respect for it from that first day—especially as I was sore for a month after that first time.” Muscular athletes and celebrities, including NBA Superstar Lebron James and super-middleweight boxing champ Andre Ward, are Pilates enthusiasts. Rich Beem, winner of the 2002 PGA Championship, said, "Since I've done Pilates, I'm much better looking and 4 feet taller. Seriously, I'm now so stretched out and have such great posture that I look and feel like a different person."

Pilates is All About the Core

There are over 500 formal movements in the Pilates system. These exercises are dedicated to strengthening core muscles. Side effects include improved posture, standing taller, improved concentration, lower stress, reduced back pain, and increased flexibility. As I wrote in a blog a few weeks ago, “the core is a facilitator. It controls the force of other muscles in our bodies.” It is all about control, rather than force. It is no surprise, that Joseph Pilates called his method “Contrology,” as it requires one to have control over body mechanics, breathing, and posture. A stronger and more flexible core helps us have this control.

You Don’t Need a Lot of Equipment

It is possible to perform a Pilates workout without any equipment. The class I went to had no equipment and it certainly served its purpose. There are, however, many forms of apparatuses to help facilitate the control and movement required. Smaller forms of equipment used for Pilates include Pilates mats, resistance bands, balance balls, and Core Flytes. Many Pilates classes use large machines known asreformers, which typically cost a few thousand dollars.

No excuses, right? Then give it a try! We'd love to hear from you. Tell us about your experience with Pilates? Comment below or on our Facebook page atfacebook.com/flytefitness, or tweet us at @flytefitness.

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO Flyte Fitness

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5 Basketball Moments that Show Madness in March Can Matter

Originally published at FlyteFitness.com.

“A little March madness may complement and contribute to sanity and help keep society on an even keel.” - Henry V. Porter, sportswriter

March Madness is upon us! If you noticed many of your colleagues happened to “get ill” last Thursday and Friday or were a bit slow getting into the office on those days, it’s probably because they didn’t want to miss what many consider the best sporting event of the year: the NCAA men’s basketball tournament. Games start around noon and wrap up close to midnight. Bars of full. Brackets are full. Dozens of teams and their fans are full of hope. Many get sucked into what’s colloquially referred to as “March Madness.” The rest seem not to understand why so many people care so much about a basketball game… or during other times of the year, why there’s so much passion for a football game, tennis match, or even a golf tournament. Sports matter to many of us. They matter a lot. The most important reason for this is that there are moments in sports that transcend sports, going well beyond a simple game to make us feel something or learn something deeply important. Basketball has had many of these moments.

Fandom and the Origin of March Madness

My brothers and I have been devoted University of Maryland Terrapins (“Terps”) basketball fans for as long as I can remember. Growing up, we had season tickets and went to most of the team’s home games. In the ’80s, the Maryland basketball program went through a very difficult period which included the tragic death of star Len Bias, the departure of longtime coach Lefty Driesell, and NCAA rules violations that led to sanctions preventing participation in post-season play. In the early ’90s, seats were cheap and the team wasn’t very good. Despite these challenges, our family enjoyed attending games and rooting for them. Loyalty is the beauty of being a true fan. As ESPN columnist Bill Simmons says, “Once you choose a team, you're stuck with that team for the rest of your life.” When Maryland lost in the second round of the tournament Sunday night, I was upset. It was the end of their – very strong – season. I fall victim to the madness of March every year my team is fortunate enough to be included in the tournament. The origin of the term “March Madness” goes all the way back to a high-school basketball tournament in Illinois. In 1939, a writer for the Illinois High School Association coined the term “March Madness” when he wrote about that tournament. Henry V. Porter wrote, “A little March madness may complement and contribute to sanity and help keep society on an even keel.” Three years later, Porter wrote a poem, "Basketball Ides of March," in which he declared, "A sharp-shooting mite is king tonight/ The Madness of March is running." It wasn’t until 1982 – the year that freshman Michael Jordan sank the winning basket for the NCAA champion North Carolina Tar Heels – that the phrase “March Madness” was used during coverage of the NCAA tournament by CBS broadcaster Brent Musburger. And the rest is history.

As maddening as sports can be for fans and for those who cannot grasp why fans taking sports so seriously, as Porter said, sports can be used to keep us sane and put life’s challenges into perspective. My favorite sports-related quote is from John Wooden, legendary coach of UCLA’s basketball team, who said, “Make every day your masterpiece.” Wooden didn’t just focus on athleticism or speed, he emphasized the importance of humility, learning from mistakes, and acting with strong character.

5 Basketball Moments that Show Madness in March Can Matter

1. Texas Western’s NCAA Tournament Victory

In 1966, Texas Western men’s basketball team coach Don Haskins started five black players and made it to the NCAA championship game. Their opponent was a powerhouse: the University of Kentucky. Kentucky was coach by Adolph Rupp, who had an all-white team. The game took place at Cole Field House in College Park, Maryland, home of the University of Maryland.

Much of the south did not have integrated sports teams. Texas Western was victorious 72-65. The win proved that the best players weren’t going to always be white. Just a few years after the historic win, all major southern sports conferences ended segregation.

2. J-Mac’s 20 Off the Bench

Jason “J-Mac” McElwain was born with autism. He was in love with the game of basketball and served as the manager of the Greece Athena High School basketball team because he wasn’t able to make the team. In 2006, McElwain was closing out his senior year. In the last game of the season, the team had a large lead entering the final stretch. Coach Jim Johnson handed McElwain his own jersey and put him in the game with four minutes left. McElwain missed his first two shot attempts but would not miss again. He hit six three-point shots and a deep basket to score an astonishing 20 points. Fans rushed the court to celebrate his amazing play

3. Sportsmanship in the Midwest

High school basketball arch rivals Milwaukee Madison Knights and the DeKalb Barbs were set to play yet another hotly contested game in February 2009. Sadly, Madison’s team captain Johntell Franklin watched his mother die from cancer in the hospital before the game was to start. Franklin said his mom would have wanted him to play and he was determined to do so. Franklin arrived at the game, shocking his coach and teammates. Madison’s coach assumed Franklin wouldn’t play, so he didn’t include him on the official active roster. The game was close. In order to let Franklin play, an automatic technical foul would be called given the rival DeKalb squad two free throws. DeKalb’s coach David Rohlman told the referees he didn’t want any such foul to be called, but the referees stuck to the rules. When Franklin came into the game, a technical was called, sending DeKalb’s David McNeal, the team’s best free throw shooter, to the line for two shots. Coach Rohlman and McNeal had a quick chat before the shots, agreeing that McNeal would intentionally miss both shots. He practically air-balled both shots. McNeal said, “I missed them because it was just the right thing to do at the time. And him losing his mom, it really got to me.” Both teams and the arena gave a standing ovation honoring the great show of sportsmanship.

4. Bo Kimble’s Tribute to Hank Gathers

Years before the “one-and-done” era, two friends played basketball together on the same Philadelphia high school team, enrolled at the University of Southern California together, and transferred after one year to Loyola Marymount… together. Hank Gathers and Bo Kimble were both gifted athletes and they valuable their close friendship. Gathers led the nation in points and rebounds his senior year in college. On March 4, 1990, Gathers collapsed during a game and died from a heart-muscle disorder. Loyola Marymount made a run during that year’s tournament, reaching the Elite Eight, despite the loss of its best player. In each tournament game, when Kimble first reached the free throw line, he shot left-handed in honor of Gathers. Gathers was left-handed, while Kimble was right-handed. Kimble made all three of his left-handed free throw attempts during the tournament. Even as a professional, Kimble continued to pay tribute to Gathers by shooting his first free throws left-handed.

5. Jim Valvano’s Legacy

Jim Valvano was a coach, broadcaster, and inspiration for the underdog. Whether it was taking on heavily-favored teams or battling cancer, Valvano had a strength and charisma that was unmatched. Valvano’s N.C. State University team won the 1983 NCAA tournament against all the odds. To get into the NCAA tournament, his team had the conference tournament. They beat Michael Jordan’s North Carolina squad and Ralph Sampson’s University of Virginia team in back-to-back games. State kept winning – in dramatic, close games, including a double overtime game in the first round, two one-point games, and a tip-in victory over top-seeded Houston to secure the championship. Despite his great success as a coach, and later as a broadcaster, Valvano is best remembered for his battle against cancer. Ten years removed from his NCAA championship, Valvano walked up the stage at the 1993 ESPY Awards event and delivered an inspirational speech. Valvano implored the audience to “Don’t give up… don’t’ ever give up.” He said, “Cancer can take away all of my physical abilities. It cannot touch my mind, it cannot touch my heart, and it cannot touch my soul. And those three things are going to carry on forever.” Valvano died less than two months later, but his legacy lives on through his V Foundation for Cancer Research, his family, and our memories.

We'd love to hear from you. What is the most inspirational sports story for you and why? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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5 Lessons From My Week in SoCal

Originally published at FlyteFitness.com

I flew out to Southern California last week to combine a few important goals: spend time with my identical twin brother Ben (see last’s year blog for more on our twin experience), work out with Steve Weatherford – the man considered the fittest player in the NFL (also the subject of an earlier blog), and participate in one of the largest gym industry events of the year. It was quite a week! Oh, and I had to take a red-eye back to run in the NYC half marathon Sunday morning.

As always, it was great to hang out with Ben and get a taste of life in Venice, California. Venice is certainly more laid back than Manhattan. I hit the road and drove down to a private gym just outside San Diego to work out with Giants punter Steve Weatherford, who is renowned for his fit physique and hard-core fitness regimen. We had a great workout with the Core Flytes. Steve’s preference was to use them for static exercises that day, so we did planks with each foot on a Core Flyte… and of course a 25-pound plate on our back. I’m happy to report I held my own. Steve suggested I try cryotherapy, which is immersion in a chamber full of -150 degree air cooled by liquid nitrogen for three minutes, and I obliged. After thawing off, I spent a few days at one of the largest fitness conferences in the world. The IHRSA (International Health, Racquet & Sportsclub Association) convention and trade show took place with excited and passionate participants in Los Angeles. Protein shakes were pouring, the DJs were playing, and fitness personalities were posing. Current and former stars from New England Patriots tight end Rob Gronkowski, to original Incredible Hulk Lou Ferrigno, to Olympic decathlon champion Dan O'Brien, joined the festivities.

Here are 5 Lessons from My Week in SoCal:

1. Sleep isn’t Sexy, but it’s Necessary

"How much do you bench?" "What's your diet?” "What's your mile PR (Personal Record)?" These are all common questions asked among active people. “How much do you sleep?” needs to be asked more. A lot more. Media mogul Ariana Huffington gave the keynote speech and emphasized the importance of exercise and rest for true success. Huffington said, "By any sane definition of success, if you are lying in a pool of blood on the floor of your office, you are not successful. We discovered what was wrong with me was the way I was living my life. Our current definition of success is literally killing us. We all need another 30 minutes more sleep a night than we're getting now." I would have loved an extra 30 minutes of rest Sunday morning before that half marathon!

2. There’s a Growing Battle of the Machines

There is a plethora of large workout machines that do really cool things. Many were showcased at the tradeshow. At times, I felt like a human trapped in between dozens of Transformer Autobots and Decipticons. A curved treadmill to my left, a hydro massage chair to my right, a row of monstrous step climbers in front of me. Bigger is sometimes better, but some of these machines felt overwhelming and seemed impure. I like making machines move rather than having machines move me… or better yet, moving my body without the assistance of a large machine.

3. The Gym Industry Has Tremendous Energy

Not surprisingly, there were a fair amount of peppy equipment demonstrators, spunky dancers, and passionate gym owners. People in the fitness industry are usually energetic and show a lot of enthusiasm. The wonderful part was participating in a truly collaborative community of like-minded individuals. Everyone was open about supporting each other and providing a hand to those with good ideas. Case in point: the Zumba CEO Alberto Perez took time with me to discuss how we can potentially incorporate the Core Flyte into his group fitness classes.

4. Core is King, But Proper Form is Often Overlooked

From large sticks jetting out of the ground for athletes to maneuver, to inflatable contraptions that hold water to lift, to tracks to lubricate a workout and help move arms and legs, the core was central to many products in the tradeshow. James Carville would say about fitness in 2015, “It’s the core, stupid.” The focus on finding the next tool for strengthening the core was evident, however, form took a back seat at times. One company had a medicine ball connected to two thick ropes for participants to lift over their heads and bash into the ground – over and over – with the hopes of toning the mid-section while not ricocheting a heavy object in the face!

5. Creative People Love the Core Flyte

As I mentioned, there was a great group of people at the event. They were also tremendously curious. We didn’t have a booth, but I did bring a pair of Core Flytes! Everyone wanted to try them out and loved doing new and creative things with them. I saw some cool stuff… things I had never seen been done with the Core Flyte. My favorite use by far was by an extremely athletic and talented college student named Christian Castro. He did some amazing handstand exercises with the Core Flytes that you can see here. He doesn’t go by the name SpidermanBeyond on Instagram for nothing.

This coming weekend is the ECA World Fitness One Body One World conference and tradeshow in New York. This one will be with a different audience – fitness trainers and instructors. We’ll be there with Core Flytes in hand! We'd love to hear from you. What have you learned from attending fitness tradeshows recently? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO

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Detroit Coach on His Olympic Champions & Pro Athletes, Injury Prevention and the Core

Originally published on FlyteFitness.com.

“All sports are games of inches. Whether it be one step faster or half an inch higher. Increased athleticism puts you into a position to make a better play.” – John Vickers, speed, strength & conditioning coach

John Vickers has been passionate about improving athletic performance since his college football playing days. He was a defensive end and routinely found himself injured and stuck on the sidelines. Initially planning to study computer science, he switched gears and dove head-first into the world of exercise science. Through his experience at a sports performance facility, John learned the value of sports-specific training for improved performance and injury prevention. John says this immersive experience helped him become “more athletic, faster, and more confident. That was the moment I decided what I wanted to do with my life.” Today, John is the Head Speed, Strength & Conditioning Coach at HYPE (Helping Youth Progress and Excel) Athletics in Detroit, Michigan.

John and I recently spoke about his experience as a sports coach, his training philosophy, and the importance of core muscle development. John coaches a range of athletes, from a seven-year-old to major professional league athletes. His players were among the first athletes to use Core Flyte for sports-specific training.

Developing Talent in Detroit

John focuses on high school athletes, however, he has coached a number of successful professional athletes, including Olympic champions and players in the NFL, NHL, NBA, and MLB. Many of these athletes have strong ties to the Detroit area.

Jonas Gray, running back for the New England Patriots, who recently became a Super Bowl champion. Jonas has been under John’s tutelage since his high school days in Pontiac, Michigan. Will Gholston, currently training with John, is a defensive end for the Tampa Bay Buccaneers and a Detroit native. John works with Dave Moss, a right wing for the Arizona Coyotes. Dave grew up in Livonia, Michigan. Center fielder Daniel Fields was drafted by Detroit Tigers out of his Detroit high school. George Winn, from Southfield, Michigan, is a running back for the Lions. The list goes on.

Perhaps his most famous athletes have been the ice dancers that he has coached over the years. Canadians Tessa Virtue and Scott Moir won the gold medal in pairs ice dancing at the Vancouver Winter Olympics in 2010. Americans Meryl Davis and Charlie White won the gold medal in the same event in Sochi in 2014. Davis was also part of the winning duo on ABC’s Dancing with the Stars last year. It is for these Olympians that John expresses great admiration: “They're unbelievable athletes. They work as hard as everybody I've worked with. They'll do everything that any of my football players will do. They'll run with them. They'll jump with them. They are highly conditioned athletes.”

Injury Prevention as a Training Focus

There is no doubt that John and his HYPE Athletics team get results. I asked him what he does differently compared to other coaches. John focuses on good form, educated care for the body, and strengthening the core. John says he has achieved great results “in increasing athleticism while reducing the chance of injury. I haven't had many players have major injuries in the off season.”

For John, form is key. John says, “It's always about quality. I don't care about quantity. I'd rather see a guy do one or two good reps than ten poor reps. I've seen conditioning programs that are way too excessive. For example, I saw a [NFL team name redacted] player's program recently that had him doing 36 40-yard dashes. At that point you're just wasting your time. The quality is down. The potential for injury is up. I've seen guys get loaded up with weights even after severe pain which leads to serious injuries.”

Injury prevention is not considered the sexiest part of sports conditioning training, but it is the most vital. If you’re badly hurt, you don’t play. Just like John didn’t for most of his college football career. John integrates injury prevention into his training regime by doing what he calls “a lot of prehab work to help with mobility and flexibility.” He continues, “We focus on balance and stability but also on the things where there are typically issues that arise within a certain sport. For example, as lack of glute activation or a hip set at an incorrect angel can cause knee injuries.”

Core Strength and the Core Flyte

John’s coaching philosophy is that everyone can try to increase their athleticism. John says, “No matter what sport you play, the more athletic you are the better chance you have at succeeding. All sports are games of inches. Whether it be one step faster or half an inch higher. It puts you into a position to make a better play.”

John’s athletes integrate strengthening their core muscles into every workout. The core is a bit like a car’s steering wheel for the Motor City coach. It does not provide force, but it is required to move in the right way with the right amount of force. John explains, “The core is to a certain point the most important thing of all. If your core is weak, if you're unable to stabilize movement, it's going to be difficult to translate force. This is why we do some form of core work every day.”

“Very rarely we'll do isolated movements like crunches and sit-ups. We do a lot with the Core Flyte. With the Core Flyte, I'm able to broaden my horizons and create more variations. We do new types of planks, single arm exercises, different forms of rollouts, lateral or step forward lunges... There are so many things we use it for. We use them on a rubber floor, and they work really well.” John’s had his athletes using the Core Flyte for the last month and he shared a clip of Bucs defensive end Will Gohlston doing ab rollouts with it.

We'd love to hear from you. What do you do with yourself or your athletes to prevent injuries and strengthen the core? Comment below or on our Facebook page atfacebook.com/flytefitness, or tweet us at @flytefitness.

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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D1 Strength Coach on Football Training, Injury Prevention & Overcoming Dialysis

Originally published at FlyteFitness.com

“My own personal philosophy is that players should be able to do bodyweight squat, lunges, and pushups correctly before we load them up with weights.” – Tony Maddalone, Strength Coach at the University of Utah

 Meet Tony Maddalone. Tony has served as a Strength Coach at the University of Utah for five years, focusing mostly on football. He played Division I football in college, where he earned his bachelor’s degree in exercise science. He’s been a key member of exciting football games, such as Utah’s double overtime victory over a number five-ranked Stanford last year. I spoke with Tony last week about his experiences as a strength and conditioning coach for the Utes, use of bodyweight and stability training for all of his athletes, and overcoming a tough battle with an autoimmune disease.

 Most Impressive Player Experience

Tony has coached some extremely talented players with tremendous leadership skills during his tenure at Utah. Of all the players he worked with, his most memorable player was Star Lotulelei. Star was the 14th overall pick in the 2013 NFL draft, and is currently a defensive tackle for the Carolina Panthers. He stands at 6’ 2’ and weighs 320 pounds. Tony recalls the impression Star made on him in during training and in games: “He would squat 600 [pounds] for six [repetitions] easy and bench-press over 500 pounds when he was here. His accelerative ability was insane. Being able to hold a really low angle in his stance takes a lot of leg strength and explosiveness. He had a combination of those two qualities, in a very large individual who was mentally tough. He tore people up when he was here.”

 Balance & Stability Exercises, Not Just Heavy Weights

Tony made it very clear that developing large athletes like Star was not all about getting them to lift more and more weight. Balance and stability exercises and stretches play a large role in the process. Tony says, “We start every single day with bodyweight exercises, such as lunges and quad stretches. If one leg is a lot stronger, generally they’ll have a lot better balance with that leg. Just by watching someone do these simple movements I can tell if they are any ankle mobility issues.” Building strength, according to Tony, requires stability training. For example, Tony says, “Stability training really really helps with squats. A lot of people don’t realize how much you actually use your core when you squat. I like to use stability exercises to train the core. For our guys in football, you have to be able to tense up at the right moment to take hits and to deliver hits. To have that strength and solid position is really important.”

 Bodyweight Exercises for Injury Prevention

Form is often overlooked in the weight room, losing out to the much sexier and quantifiable measurement of pounds lifted. Tony emphasizes the importance of establishing proper form prior to lifting heavy weights. Tony says, “We start players with bodyweight exercises when they start the program. My own personal philosophy is that players should be able to do bodyweight squat, lunges, and pushups correctly before we load them up with weights. We have a General Physical Preparedness (GPP) phase where they perform simple movements to make sure the muscles, tendons, and ligaments are well-prepared. A lot of times we find issues with these basic movements that can help us identify a mobility issue that we can address and fix. Otherwise, it never gets fixed. It just gets worse.”

 Training Non-Football Athletes

Tony doesn’t just train football players. He works with many teams on the University of Utah campus, including the women’s cross country team. “Cross country training is a completely different animal than football,” Tony says. He trains both mid- and long-distance runners, which require different approaches. “We work on the muscle endurance for the [long] distance runners,” Tony says. “They get such a large running volume, we don’t do a ton of weights. We do a lot of recovery activity to keep them healthy during the season. With mid-distance, there’s a little more power involved and it’s a hybrid between distance and sprinting. They need some of the fast twitch fibers to fire later in the race.”

Pushing Through Chemo to Work Out & Innovate

Tony suffered from kidney failure last December as a result of an autoimmune disorder called glomerulonephritis.

Despite losing his kidneys and undergoing chemotherapy, Tony wanted to get back to work quickly – which for him means getting back in the gym. “They gave me chemotherapy to suppress my immune system and that made it a challenge to work out” Tony said. “Touching barbells that other people had been touching could get me sick, and at the time it could risk my life. I tried to use hand sanitizer and then chalk. I would switch back and forth. Then I played around with some formulas and combined that two.” Tony created Hand Armour Liquid Chalk which is used by the University of Utah, among other institutions. Tony summed up his battle by saying, “I’d tried to pull something positive out of the whole experience.”

 We'd love to hear from you. What did you find most surprising about Tony’s apprach? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

Be Flyte Fit,

 Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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5 Tips for Outdoor Winter Workouts

Originally published on FlyteFitness.com.

Last week, I wrote about why it's important to exercise outdoors during the winter. "Easier said than done," was a common response from our readers. So, today, I'll focus on what we can do to make these workouts as effective and pleasant as possible.

Here are 5 tips for outdoor winter workouts:

1. Don't Dress Like a Tough Guy

Last weekend, it was cold here in New York. Really cold. I layered up. I threw on a wool hat that covered my ears. I put on warm gloves and socks. And then I layered up again. I took no shame in bundling up like a 10-year-old going sledding on a snow day. While on my run, I saw a man running in nothing but running shorts and shoes – sans shirt! I couldn't believe it. Some embrace cold workouts by going all-in and end up making it harder on themselves just win “tough points,” but they end up losing “smart points.” Layers help us manage air flow, body temperature, and moisture from sweat. The Mayo Clinic provides details on its website on how to layer-up effectively.

2. Drink Up

When it’s 80 degrees outside and we sweat buckets, reaching for a cold drink is as instinctive as breathing. When it’s freezing, we often overlook the integral part hydration plays in exercising safely. We sweat when it’s cold and we expend energy, even if we don’t seem that thirsty. In cold weather, the body’s thirst response is diminished by 40 percent due to blood vessel constriction tricking our minds into thinking we don’t need to drink up. It’s important to drink water before, during, and after exercising outdoors.

3. Grab a Buddy

It’s especially hard for many of us to motivate ourselves to exercise when it’s very cold out. This is a good time to partner up with a friend of participate with a group. Working out with others helps hold us accountable and offers a sense of athletic comradery. Running Coach Jenny Hadfield says, “You'll have a built in motivational source, a friend to chat with along the way and it is safer to run in numbers. Running with others (or pets) is a great way to beat the winter doldrums.”

4. Grab a Shovel (New England Special)

As of yesterday, Boston winter snow totals had reached nearly eight feet, just 12 inches to go to hit the season record with much of winter to go. As frustrated as our New England friends must be, if you can't beat them, join them. The "them" New Englanders can't beat, of course, is the snow. Embracing the snow is the way to go. And what better way than grabbing that shovel and getting a good 'ole fashioned workout with it. In between periods of moving snow from one large snowy mound to another, there are some effective exercises to partake in. Use a shovel to help improve squat form, as a lightweight to use to rotate your body and work the obliques, or carry snow for weighted deadlifts and lunges.

5. Clean Up Quickly

We layered up. We completed that long run, bike trail, or circuit training routine. Perhaps we even shoveled. And we’re home and exhausted. After stretching and doing our cool-down routine, the last thing we want to do is take all those layers off and jump in the shower. Do your best to resist the urge to delay cleaning up. It’s important to get out of the clothes that you wore pretty quickly. Sitting around in wet, cold clothes will make you vulnerable to getting sick and prevents your muscles from loosening up.

We'd love to hear from you. What are your tips for getting motivated to work out this winter? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

[flytefitness]

5 Reasons for Outdoor Winter Workouts

Originally posted at FlyteFitness.com.

Surprise: it’s the winter and it’s cold in most of the country. It seems like it was just yesterday that I wrote about how to manage outdoor workouts during the scorching summer heat. How quickly we forget the sweltering sizzling summer this time of year as we bundle up, trudge through the snow, slush and ice, and try our best to manage winter storms and frigid temps.

It's almost instinctive for many of us to take on a less active lifestyle to cope with the winter freeze. Evolution has led bears, bats, and skunks to go into the seasonal deep sleep known as hibernation to get through the winter when finding food is most challenging for them. Humans don't have the luxury of sleeping through a season, but many are tempted to stay in, watch Netflix, and enjoy the comfort of a warm home, while cutting back on their outdoor workouts.

Here are 5 Reasons for Outdoor Winter Workouts:

1. Get a Better Workout

There’s a reason we hesitate before exercising when it’s very cold: it’s a lot harder on our bodies than when the weather is comfortable. Our circulatory systems must work harder to move blood throughout the body. Over time, exercising in the cold increases cardiovascular endurance for improved athletic performance during all seasons. Battling the elements also requires our bodies to regulate their core temperatures, which burns more calories.

2. It Will Get Better

Just like working out for the first time in weeks is intimidating and leads to an unusual amount of soreness afterwards, getting outside for that first frigid workout is tough. However, each individual workout becomes easier as we warm up and become accustomed to the temperature. Over time, winter workouts become more comfortable as we build up a tolerance for colder routines.

3. Improve Your Warm-up

It’s easier to skimp on stretching and warming up when it’s 60 degrees outside, as most of us love getting out there to run, bike, and train. When it’s 10 degrees, a proper warm-up is mandatory, and it’s hard to forget. Alena Hall, Associate Editor of Third Metric at The Huffington Post says, “Winter workouts will encourage you to become a pro when it comes to full warm-up and cool-down routines, the former to keep your internal body temperature elevated, and the latter to reduce unnecessary tightness inspired by the chill in the air.”

4. Get Some Vitamin D

Vitamin D, considered very important for bone health, is naturally present in few foods. According to the Journal of the American College of Cardiology, 30-50% of Americans are vitamin D deficient. Even though it’s cold, getting outside during the daytime exposes us to sunlight, which is a great natural source of vitamin D. Just remember to apply sunscreen, as we are still susceptible to harmful sun rays when it’s freezing, and, contrary to what some fear, sunscreen does not prevent our bodies from producing vitamin D.

5. Be Happy

We know exercise improves our mood and reduces stress. When it’s cold, our moods can suffer more than normally. Exercising in the cold produces more endorphins because our bodies are working harder to moderate their temperature. The results are happier and calmer moods after working out.

As the saying goes, “‘Wow. I really regret that workout,’ said no one ever.” This is even truer when it’s super-cold out. Getting out and starting is the hardest part.

We'd love to hear from you. What are your favorite outdoor workouts during the winter months? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO Flyte Fitness

[flytefitness]

Why Fitness DVDs are Sticking Around

Originally posted in FlyteFitness.com. 

In junior high school, I bought what seemed at the time to be the most advanced stereo known to man. It’s features included an AM/FM digital display radio, a double cassette player, and a record player. I fondly remember listening to my dad's Beatles vinyl of Revolver -- which had such classics as Eleanor Rigby, Tax Man, Yellow Submarine, and Good Day Sunshine, as well as the lesser-known but nonetheless moving song For No One. In college, I had graduated to listening to music solely on a cassette player and was the last of my group of friends to make the jump to CDs. A few years later, Apple released the iPod. After some hemming and hawing, I bought one and joined the iTunes legion. I later hopped on the Pandora bandwagon, and then subscribed to Spotify. Digital music is here to stay and the idea that we need a physical album of any kind in order to listen to our tunes is gone for good.

 Just as the music industry was massively disrupted over the last 20 years by technology, the fitness video industry is being disrupted today. From Jane Fonda to Gilad Janklowicz to Tony Horton, workout programs viewed on home televisions have been huge hits and motivated millions to exercise in the comfort of their own living rooms. Betamax gave way to VHS, then DVDs took over, and new HD and Blue-ray formats followed. Today, there are compelling alternatives to viewing a fitness program on DVD with a TV.

 Streaming workout videos on YouTube and Hulu fitness channels are available with the click of a mouse, Chromecast, Roku, or Apple TV remote. All we need is an internet connection to gain access to high-quality and often free workout programs, complete with high energy motivational coaches, such as Jillian Michaels and Cassey Ho. There are countless workout apps available on smart phones that aim to motivate, track, and inform us while we run, circuit train, hold yoga positions, and more. There are more wireless options today than ever, including fitness trackers, watches, and even earrings, which I wrote a blog about a couple months ago.

 With all these emerging technologies, do workout DVDs have a chance? For now, the answer is absolutely yes.

 First, fitness DVDs are a unique breed because people enjoy working out in a single location – in front of a television. Peter Castro, Vice President of BayView Entertainment, a studio that produces and distributes fitness videos, says, "If any segment of the DVD market has the stamina to survive, it's fitness. Unlike movies or shows most people watch only a handful of times, workouts are often replayed daily. Fans generally want to experience them in a single location – often a living room or basement."

 In addition, the fitness DVD industry is large and growing. IBISWorld reports annual revenue of $300 million in 2014 for the industry, and projects a five percent growth this year. The biggest player in the space is BeachBody, known its P90X and Insanity workout plans, and these programs are delivered through DVDs. BeachBody is launching a streaming, on demand option for viewing select programs in March, but workouts will continue to be distributed via DVD.

 Furthermore, many find workout DVDs compelling and effective. Unlike a more virtual media form, DVDs take up physical space, and as such, they encourage their buyers to use them. An app is easy to delete or ignore. A box of slick DVDs is not. For those who do not belong to a gym or have extremely limited schedules, that time in front of the TV engaging in rigorous exercise using a DVD workout can be quite effective. As nutritional website CalorieLab says, “The DVD’s greatest virtue may be that they nullify the time-honored excuse, ‘I just can’t find the time.’”

 Just as the saying goes, “Father Time is undefeated,” I think it’s safe to say that new technology eventually ends up on top. Once we become more accustomed to alternative ways of viewing workout videos, fitness DVDs are likely going to go the way of the record. In the meantime, let’s enjoy our fitness DVDs, just as I did when I listened to that Revolver vinyl years ago.

 We'd love to hear from you. What workout DVDs have you found most effective and why? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

Be Flyte Fit,

 Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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5 Super Bowl Workout Habits of Elite NFL Players

This article was originally posted at FlyteFitness.com.

While most Americans prepare to sink into comfortable couches, overeat, and watch the big game this Sunday with family and friends, there are two teams preparing to compete in the Super Bowl. DeflateGate press conferences aside, the players on the Patriots and Seahawks are getting ready for one of the biggest competitive nights in their lives. Last minute workouts and strategy sessions may make the difference between runner-up and Super Bowl champion. However, in order to make it to the big game, NFL players need to work hard to prepare for a grueling season, compete with some of the best athletes in the world, and ultimately prevail. Today, we salute five NFL players with exceptional workout discipline who have gone well beyond the call of duty to make their bodies an athletic competitive advantage.

                                   Here are 5 Super Bowl Workout Habits of Elite NFL Players

1. Jerry Rice, Wide Receiver

Rice is widely regarded as the best wide receiver in NFL history. He was a key member in three Super Bowl victories with the San Francisco 49ers, and was selected to the Pro Bowl 13 times in 20 seasons in the NFL. Rice became a legend for his record-setting career on the football field. It is off the field, in the off-season, often training alone, that he demonstrated a disciplined and intense workout regimen that kept him at the top of his game for such a long period of time. During the off-season, when many athletes rest, Rice had a six-day-a-week routine that he created himself to keep him in shape. His typical regimen consisted of morning runs which included sprinting up the steepest parts of hills along the trail, and afternoon weight training sessions that were so tough that when his teammates joined him, they would often get sick from the intensity. Oh, and this doesn’t include actual team practices in which he was known for staying longer and hustling harder than anyone else.

2. Rod Woodson, Cornerback and Safety

Woodson was a dangerous defensive player for 17 years in the NFL. He won a Super Bowl with the Baltimore Ravens, and holds the NFL record for most interception returns for touchdowns. Like Rice, Woodson didn’t take time off from staying in shape. Woodson says during his career, he “maintained a foundation of working out throughout the whole offseason; either riding a bike, jogging on the treadmill or jogging around the neighborhood. I kept a foundation there, so once I wanted to get back into high-core training, I already had a baseline set.” Woodson had a big sweet tooth during his playing days: “I loved ice cream, I loved chips and I loved candy,” he said. Despite his not-so-perfect eating habits, his strenuous workouts kept him in great shape and enabled him to be one of the fastest players in the league.

3. C. J. Spiller, Running Back

Clifford "C. J." Spiller is a 27-year old running back and return specialist for the Buffalo Bills, who’s coming off an injury-plagued year. Despite this, Spiller is considered one of the fittest players in the NFL due to his fast speed and jumping ability. He eats healthy, runs hills, pulls sleds, and practices mixed martial arts to improve his conditioning. Bottom line for Spiller: “I do a lot of exercising,” he said. Spiller gets away from chilly Buffalo during the off-season and trains in California. He said, “When I’m in California training, they have the sand dunes and we do a lot of workouts there as well. Even when I do take a little mini-vacation, I’ll wake up early and go run on the beach.”

4. Jared Allen, Defensive End

Allen is a stud defensive end for the Chicago Bears, better known for his years devastating offenses as a Minnesota Viking. Allen is a five-time Pro Bowl honoree with over 130 sacks in his career. At 6’ 6” and 270 pounds, he keeps his power a top priority. Allen’s off-season is weight-lifting focused. His leg squat, power clean and deadlift regimens go into the 300-plus pound weight ranges. His all-time squat record is 605 pounds. Wow. “I think the most important part of the game for any football player is leg strength. All your explosion comes from your legs,” Allen said.

5. Steve Weatherford, Punter

The punter is perhaps the least-respected player on a football squad, however, Weatherford is noted for his epic physique. He is a member of the New York Giants and made critical punts in the 2012 Super Bowl victory, which led Bleacher Report’s Gary Davenport to contend that Weatherford should have been the MVP of the game. Weatherford said much of his determination comes from what he calls “little man” syndrome. Weatherford said, “As a kid, I was always very athletic and very fast. I was always good at sports. I wasn’t big and I wasn’t strong. When I was 13, going into my freshman year, I decided that if I was going to be the short guy on the team, I’m going to work as hard as I can to get the most out of my body.” Weatherford stresses that importance of not resting on one’s talent laurels. He said, “Ability will only get you so far. It’s all about football all the time. Even though I don’t play an athletic position, I still try to take that same mindset of: If it’s not going to help me get better at what I want to get better at, then I’m not going to do it. I work really hard at my craft, but I also work hard in the weight room, and I’m very disciplined with my diet as well.”

  We'd love to hear from you. What professional athlete’s workout regimen has inspired you? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

                                                                                                 Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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10 Milestones in Fitness History

Originally published on FlyteFitness.com.

It’s easy to take the fact that we value exercise for granted. Through the years, there has been debate – which continues – about the effectiveness and importance of leading an active lifestyle.

It’s easy to take the fact that we value exercise for granted. Through the years, there has been debate – which continues – about the effectiveness and importance of leading an active lifestyle.

Here are 10 milestones in fitness history that changed the way we view working out for the better.

1. 2,500 B.C.

Hindu priests created yoga by “observing and mimicking animal behaviors” to achieve the same balance with nature that animals seemed to possess. The word yoga means “union,” referencing the Hindu philosophy of uniting body, mind and spirit.

Historical context: Approximately the same period that Stonhenge was built in Wiltshire, England.

2. 400 B.C.

Hippocrates said, “Walking is man’s best medicine,” arguing for an active lifestyle to improve health. The Greek physician underscores the importance of exercise in his statement: “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

Historical context: The catapult was invented by Greek engineers.

3. 400 C.E.

The powerful Roman Empire emphasized military training that improved physical fitness to prepare for battle.

Historical context: A riot breaks out in Constantinople, the Great Palace is burned to the ground.

4. 590 C.E.

Pope Gregory I formalized the common list of Seven Deadly Sins, which included sloth, or physical laziness. Evil exists, it was argued, when good men fail to act. Many years later, the deadly sins were the inspiration for the thriller Se7en, starring Brad Pitt and Morgan Freeman.

Historical context: Buddhist monk Jajang was born in what is now South Korea. At the time, the king repeatedly requested he take a position in the court, and Jajang refused. The king warned him, “If you do not accept this official position I offer, I will have your head severed for disobedience." Jajang maintained his stance and the king relented, allowing Jajang to remain a monk.

5. 1896

Athens hosted the first modern Olympic Games, with 14 countries participating. The summer competition included 43 events across nine sports.

Historical context: Utah becomes the 45th U.S. state.

6. 1940s

Dr. Thomas K. Cureton, Jr., a physical fitness research pioneer dubbed “The Father of Physical Fitness.” According to NIH, he “develop[ed] fitness tests for cardiorespiratory endurance, muscular strength, and flexibility.” Cureton’s findings were critical to the development of future workout programs.

Historical context: The United Nations, NATO, and State of Israel are all established.

7. 1961

President John F. Kennedy bolsters national awareness of the importance of fitness by introducing The President’s Council on Physical Fitness. Kennedy was a big proponent of physical activity, and wrote an article in Sports Illustrated, entitled “The Soft American,” in which he said, “We are under-exercised as a nation; we look instead of play; we ride instead of walk.”

Historical context: The following year, Kennedy gives his famous nation’s space effort speech at Rice University, where he said, “We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard.” In 1969, the U.S. had successfully landed on the moon, achieving the once seemingly impossible goal.

8. 1968

Dr. Kenneth H. Cooper, recognized as “The Father of the Modern Fitness Movement,” published his first of 18 books, which have been credited with “motivating more people to exercise in pursuit of good health than any other person.” Dr. Cooper contended that “it is easier to maintain good health through proper exercise, diet and emotional balance than it is to regain it once it is lost."

Historical context: Richard Nixon defeats Hubert Humphrey to become the 37th president of the United States.

9. 1980s

Personal training gets formal in the last quarter of the 20th century. Organizations, such as ACE, ACSM, and NSCA provide professional certifications for personal trainers, who take on the role of “combatants… to do battle with obesity and type 2 diabetes.”

Historical context: MTV was launched in the United States.

10. 2014

The 118th Boston Marathon took place with over one million people cheering on along the marathon route. American Meb Keflezighi won the race in 2:08:37. It was a momentous day for the city of Boston, taking place one year after the race was bombed and halted.

Historical context: This was last year.

We'd love to hear from you. What fitness milestone do you think had the biggest historical impact? Did we miss anything you think should be included on the list? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.

Be Flyte Fit,

Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

[flytefitness]

The Military: One Way to Train to Prevent Injuries

There are 1.4 million people who are currently on active duty in the United States Armed Forces. It is imperative that those who serve are physically active. Exercise regimens can be strenuous. Like many of us, they often suffer from training and sports-related injuries, leading to millions of lost active duty days each year. A recent Department of Defense report states that “training-related injuries have been identifıed as the leading cause of clinic visits and have a substantial impact on the readiness of the force due to the amount of limited duty time they cause.” It’s extremely important for the military to understand how to train properly in order to minimize injury risk.

  The Military Training Task Force (MTTF) was recently tasked with making scientific-based recommendations to prevent injuries related to physical training. A group of health and fitness experts, The Joint Physical Training Injury Prevention Working Group, evaluated 40 physical training-related injury prevention strategies. The group concluded that six strategies, with varying levels of priority, were recommended for implementation across in all four military services. Five of the six were protective measures, including avoiding overtraining and wearing mouth guards. There was only one recommendation prescribed specific exercises. The recommendation: “Perform multi-axial, neuromuscular, proprioceptive, and agility training.” The report concluded that there is “good evidence that injuries are reduced by increasing the proportion of physical training time devoted to exercises that vary musculoskeletal stress in multiple plains and improve body coordination, position sense, and agility.”

Allow me to help translate.

  I’ll help break down the one training recommendation from the military for injury prevention:

  Multi-axial: Many planes of motion.

Movements that go in various directions help strengthen the core muscles, as well as improve stability. Often, tools are required to facilitate such movements, such as the Core Flyte.

  Neuromuscular: Coordinated muscle movement.

Neuromuscular training “is used to teach your body better habits for stability” by coordinating mental perception with physical behavior. Examples include stretching and balancing while performing specific movements.

  Proprioceptive: Body position sense.

This is all about knowing where a body part is without having to look. Improved prioception enhances balance, coordination, reaction time, and posture.

  Agility training: Non-linear movement.

Agility training varies from strength exercises to stretching. These activities strengthen secondary and supporting muscles and tendons.

  This was an exciting report to read as a cofounder of Flyte Fitness, as our Core Flyte product enables people to train using all of these methods. The Core Flyte facilitates movement along many planes (on any flat surface), enables coordinated muscle movements as multiple muscle groups are activated, improves body position sense after completing routines, and supports agility training.

  We'd love to hear from you. How have you used these training methods to prevent or rehab an injury? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

  Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

[flytefitness]

The Incredible Shrinking Workout

The 1957 science fiction film The Incredible Shrinking Man showed protagonist Scott Carey’s chilling journey as he became increasingly smaller and smaller in stature. A freak accident that exposed Scott to a combination of radiation and insecticide gave him a condition that caused him to continuously shrink throughout the movie, and he eventually became the size of an ant and much smaller.

  While this classic was obviously fictional, we have seen something very similar happen to common workout routines over time. We are often looking for the biggest bang for our fitness buck, a currency that is usually measured by minutes.

  30 Minutes

Guidance from the Centers for Disease Control and Prevention (CDC) suggests 30 minutes of moderate activity five times per week. That’s 150 minutes and it’s time that most people say they don’t have. The most common reason people do not exercise is “I don’t have time” according to WebMD. So, let’s think about this… On the one hand, we are told we need to put in two and a half hours of time each week, but on the other, the clear message is that many of us feel that this time just doesn’t exist. That’s a problem. While some have gone through the process of scraping together an extra five to ten minutes here and there by prioritization, organization, and planning to get those 150 minutes into their schedules, there’s also been a movement to reduce the time we work out by dramatically increasing workout efficiency.

  15-20 Minutes

High intensity interval training (HIIT), which I’ve written about recently, is all about pushing harder during shorter periods of time to jolt the body out of its comfort zone by alternating sprint and rest periods. HIIT workouts are much shorter than the typical hour spin class or jog in the park. Interval training – with treadmill running, indoor cycling, or body weight training – dramatically cuts workout times from an hour to 15-20 minutes.

  7 Minutes

In 2013, a short workout dubbed “The Scientific 7-Minute Workout” became popular. In seven minutes, participants perform a series of body weight exercises, such as pushups and lunges, for 30 seconds each, broken up by 10-second rest periods. The American College of Sports Medicine’s Health & Fitness Journal contended that when performed daily, this intensive circuit training led to “maximum results with minimum investment.” Of course, the seven-minute workout was predictably followed by sequels with six- and five-minute workouts.

      1 Minute

What can we do in 60 seconds? In 60 seconds, an average adult blinks just 15 times, takes 20 breaths, and can read 300 words – a bit less than you’ve read so far in this blog. So, can’t get too much done in one minute, huh? Well, not so fast. Now, there’s a new, one-minute workout that is showing signs of promise. Scientists recently tested a high-intensity workout consisting of three 20-second intervals of very intense, all-out exercise, followed by short periods of rest. Kinesiology Professor Martin Gibala of McMaster University in Ontario led the research in which a group of 14 sedentary and overweight men and women cycled as hard as they could on stationary bikes for 20 seconds three times, broken up by relaxed, slow pedaling.

  Participants underwent a battery of health tests prior to and after completing a six-week regimen consisting of three “one-minute workout” sessions each week. After the six week period, participants’ aerobic endurance capacity went up by 12 percent, their blood pressure levels reduced, and the number and activity of their mitochondria, “the energy powerhouses of cells, so more mitochondria mean better endurance and fitness” increased. Dr. Gilaba concludes that, “The point is that time constraints shouldn’t keep anyone from exercise.”

  Towards the end of the The Incredible Shrinking Man, the diminutive protagonist Scott knew he would continue to shrink but would not become nothingness because “there is no zero.” Certainly there is no zero for working out, and it will be interesting to see how close popular workouts get as they inevitably continue to shrink.

  We'd love to hear from you. How has your experience been with any of these short workouts? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

  Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

[flytefitness]

Just Stop with the New Year’s Resolutions

"My New Year's Resolution list usually starts with the desire to lose between ten and three thousand pounds."

- Actress Nia Vardalos

  As we count down the final days and hours of 2014, many of us are carefully selecting our New Year’s resolutions for 2015. This annual ritual is deeply embedded in our culture. According to the Journal of Clinical Psychology, 50 percent of Americans make resolutions each New Year.

  USA.gov lists the most common resolutions, and one thing is clear: health-centric resolutions dominate the list. “Lose weight” ranks first, and five of the top ten resolutions are health-related. New Year’s has been referred to as the “Black Friday” for the gym industry. As a result, January has 50 percent higher new gym memberships compared with an average month.

  As much as we obsess over our New Year’s health resolutions, they are largely ineffective, and, much like a diet or fad, are not long-term solutions, not worthy of our investment, and can even set us back. So, let’s agree to end New Year’s resolutions and replace them with better, more effective ways to achieve our fitness goals. 

  Avoid Quick Failure

The University of Scranton’s Journal of Clinical Psychology reported 92 percent of those who made New Year’s resolutions in 2014 failed. When it comes to fitness resolutions, endurance is staggeringly limited. Fitness Expert Ali Holman said, “The average fitness New Year’s resolution is surprisingly kept for a whopping eight days.” The New Year’s resolution is our collective annual experience acting as Charlie Brown as he prepares to kick the football held by Lucy, who pulls the ball away at the last moment, causing poor Charlie to fall on his butt.

    Use Authentic Motivation

January 1st is a date on the calendar. It provides a mechanism to reset, but it is not necessarily the best time for everyone to make major lifestyle changes. If someone isn’t ready to make a change, it won’t happen. There’s so much going on in all our lives. What are the chances that we’re all ready to make a real commitment on the same day? Psychology Professor Timothy Pychyl of Carleton University contends that resolutions are a form of "cultural procrastination.” These are artificial, inefficient ways to motivate us that do not work. Only an authentic and deep motivation will drive real, lasting change… and that won’t be triggered by an arbitrary date. Don’t’ wait for New Year’s to make that commitment to change. Make self-improvement an ongoing process.

  Set Tangible Goals

It’s intimidating to set a goal for an entire year. And when you do, you certainly feel the urge to make it a big one. It’s rare for us to set a New Year’s resolution that is actually reasonable… it has to be a big, hairy challenge that is life-changing. But does it? Dr. Avya Sharma of the Canadian Obesity Network says that setting unrealistic goals with resolutions is one cause of the high failure rate. Instead of declaring a resolution for a year, starting with smaller, short-term, measurable goals is a much more effective approach.

    We'd love to hear from you. How do you feel about New Year’s resolutions for 2015? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

  Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

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The 5 Fitness Trends for 2015 Predicted by Experts

Fads fade while trends stick around. Gyms, personal trainers, athletes, and weekend warriors alike often seek to identify the latest fitness trends to enhance their workouts and get a leg up on the competition. 

The American College of Sports Medicine (ACSM), the largest sports medicine and exercise science organization in the world, recently published the results of its fitness trend forecast for 2015. ACSM predicted the top trends for next year based on results from 3,400 survey respondents, consisting of worldwide health and fitness professionals. 

  Here are the top five fitness trends for 2015 predicted by experts:

Note: to see the full list of the top 20 predicted trends, read here. 

  1. Body Weight Training

Requirement: Body. 

  Body weight exercises, those that do not require free weights, but rather just one's body, took the number one spot. It jumped into ASCM's annual trend list in 2013 and took the top spot for 2015. Push-ups, pull-ups, planks, lunges, squats, leg raises, and burpees are common body weight training examples. The ACSM report said that "typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively." Fitness experts predict that 2015 will be a year in which body weight training will be incorporated more and more into group fitness programs, personal training sessions, and home workouts. 

  2. High-Intensity Interval Training (HIIT)

Requirement: Clock. 

  This runner-up in the trend report was last year's top trend, high-intensity interval training (HIIT). HIIT, which is popular due to its short duration and high effectiveness, is comprised of alternating bursts of activity (e.g., sprints) and brief periods of recovery. It can be used with both cardio and strength exercises. 

  3.  Educated and Experienced Fitness Professionals

Requirement: Thinking Cap. 

  Ignorance may be bliss, but when it comes to exercise, it stunts progress, leads to inefficient workouts, and causes injuries. Knowledgeable fitness professionals help set and establish best practices and find innovative new ways to work out. The ASCM report cites a continued "exponential growth of educational... and certification programs." Fitness professionals have new ways to expand their tool sets with each new exercise science course. 

  4. Strength Training

Requirement: Muscles. 

  Strength training uses resistance to build muscle and anaerobic endurance. It typically involves the use of equipment, such as free weights. This type of training evokes the nostalgia of the movie Pumping Iron, but is certainly not only for the body-building type. As the ASCM report states, "Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders."

  5. Personal Training

Requirement: Talent.

  Personal training has been in the top 10 of the ACSM trend list each year for the last decade, and this year's report states that "trainers will continue to be an important part of the professional staff of health and fitness centers." The number of employed fitness trainers and instructors is projected to grow by 24 percent from 2010 to 2020. As I noted in last week's blog post, 10 Keys to Being a World Class Personal Trainer, there's a lot that elite trainers need to do well to distinguish themselves from the pack.  

We'd love to hear from you. Which trend do you think will be the most important in 2015? Comment below or on our Facebook page at facebook.com/flytefitness, or tweet us at @flytefitness.  

  Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness

[flytefitness]

10 Keys to Being a World-Class Personal Trainer

Nearly 300,000 men and women in the U.S. serve as personal trainers. As in any other occupation, some are better than others. I’ve had the good fortune of working with some amazing personal trainers – including my Flyte Fitness Co-Founder, Paul Nicholas. To paraphrase baseball legend Leo Durocher: “[A gyms is] like church. Many attend, few understand.” World-class personal trainers can help even the most inexperienced of us to truly understand how to succeed in fitness. But it’s not easy to fall into that high-end category.

  Here are 10 keys to being a world-class personal trainer:

1.      Build Strong Relationships with Diverse Clients

Top personal trainers have close relationships with clients who run the gamut in terms of age, gender, experience, ability, and personality. Communication is critical as they carefully explain exercise techniques and the rationale behind them, and they must listen to their clients’ needs. Often, they give advice well beyond gym walls, serving as a therapist or life coach of sorts.

2.      Tailor Programs for Each Client, Each Day

Personal trainers develop customized programs for all their clients. Effective personal trainers augment the workouts for their clients each day, based on the client’s progress, goals, mood, energy level, injuries, and more. Developing targeted workouts is particularly important for those undergoing health challenges, who make up a large portion of trainers’ clients. According to IDEA Health & Fitness Association surveys, “50 percent of personal trainers’ clients have special medical needs, such as arthritis, diabetes or obesity.” The best trainers can work with anyone, at any level, and get the most out of them on any given day.

3.      Ace Those Tests

Contrary to what many think, one must study and be well-versed in many subjects to become a certified personal trainer. There are a variety of organizations that offer certifications, ranging from NASM’s Performance Enhancement Specialist, to ACE’s Group Fitness Instructor, to ACSM’s Registered Clinical Exercise Physiologist. Each comes with prerequisites and certification exams. Depending on the certification, passing requires a deep understanding of anatomy and physiology, nutrition, assessment, exercise techniques, and individual program guides.

4.      Never Stop Learning

There are basic certifications, advanced certifications, and even product-specific certifications. Great personal trainers take on these challenges and must be on top of the newest diet and exercise trends.  Anthony Wall, Ace Fitness' Director of Professional Education, says, "Being a trainer isn’t about doing something once and then stopping; it’s about always learning more and becoming better at how to help people succeed and realize their goals."

5.      Sell Yourself

Many personal trainers work in a gym and support members of a given gym. Others work independently, either paying a fee for the use of a facility or using an alternate setting for workouts, such as a client’s home or outdoors. No matter which approach is taken, one needs to win over clients. And it’s not easy in a fiercely competitive environment.

6.      Manage a Bizarro Schedule

While some personal trainers can work “normal” nine-to-five hours, most cannot. Why? It’s very simple. People typically prefer to work out before or after work. This leads to a tough schedule for trainers, who often manage clients in the early dawn and the evenings.   

7.      Take No Days Off

While many personal trainers do actually work seven days a week, that’s not the point here. The point is that when a world-class personal trainer is working, he is working hard. It’s not like when I decide to take my workout down a notch because I’m tired. Regardless of how elite personal trainers feel, they need to be on: energetic, enthusiastic, and electric.

8.      Be a Role Model

Charles Barkley famously said, “I am not a role model.” The best personal trainers, however, most certainly are. Clients and peers look to them for advice. They need to practice what they preach, be able to demonstrate exercises with proper form, and often face pressure to look the part.

9.      Remember Everything

Outstanding trainers observe their clients’ performance like hawks to accurately track ongoing progress – or regression. They can recall that last Tuesday a client was able to perform eight reps, and today’s 12 reps is a significant improvement. The best of the best focus on the client in the now and pay attention to every detail – even those often overlooked by the client himself.

10.  Motivate Constantly

At the end of the day, the only person who can ensure fitness improvements is the one who wakes up early, heads to the gym, shows up for a training session, and performs a hard workout. That said, world-class personal trainers play a huge role in motivation by holding clients accountable. Clients depend on them to be their rock and stay positive at all times even when it may be frustrating or appear fruitless to continue. The best trainers extract the best performance from their clients by keeping them positive.

  I hope you enjoyed reading about what makes an excellent personal trainer. We'd love to hear from you. Who is your favorite trainer and how has he or she inspired you? Comment on our Facebook page at facebook.com/flytefitness or tweet us at @flytefitness. 

  Be Flyte Fit,

  Jeremy Greenberg

Co-Founder & CEO

Flyte Fitness