As summer fast approaches, many of you are asking “how do I increase the intensity of my workouts?” Today, I am going to share five of my favorite strategies to increase the intensity of your workouts to create your summer body

(1) Shorten the rest intervals between your sets.

There are two major benefits to decreasing you rest intervals to between 20-30 seconds between sets.

• Shorter rest periods allows you to complete more work in your allocated workout time thus increasing work volume. Studies have shown that high volume, short rest period training increases human growth hormone levels as compared to the same training with longer rest periods.
• Shorter rest periods keep your heart rate elevated which will help you burn more calories during your workout aiding in fat loss.

 
​(2) Perform Super Sets and Giant Sets.

A super set is combining two or three exercises in a sequence back to back with no rest in between.
An example of a super set is performing flat bench press followed immediately by flat dumbbell flyes.

A giant set is essentially performing bigger supersets- at least four exercises performed in consecutive order without any rest in between.
An example of a giant set is dumbbell lateral raise, overhead dumbbell shoulder press, front plate raise, and bent over dumbbell rear deltoid raise.

Super sets and giant sets help improve cardiovascular and muscular endurance. They are also both very effective in burning calories and in building muscle which equates to assisting with fat loss. 

(3) Slow-Fast Reps

This is a very intense way to execute an exercise movement. To perform slow-fast reps- pick an exercise and do the following: Perform 3 reps at a super slow pace with constant tension on the muscle followed immediately by 5 reps at a very high tempo. Perform this 3 times for a total of 24 total reps- this is one set. Perform 3-4 sets. This method increases time under tension, essentially the amount of time a muscle is working during a set.
 
(4) Rest-Pause

The fourth method to increase the intensity of your workouts is the rest-pause method. This method of training is intended to allow you to use a heavy weight at a higher volume. Pick a weight that you can perform a maximum of 4-5 reps. Perform this exercise with the prescribed weight for 4-5 reps, rest 10-15 seconds, and perform another 4-5 reps. This is considered one set. Perform 2-3 sets using this rest-pause method.

(5) Drop Sets

​The technique of drop sets is to select a weight you can perform 6-10 times, then immediately drop the weight 30-50% and lift to technical failure.  This is considered one set. Repeat this for 3-4 sets. The key to performing these correctly is to have as little rest as possible between the heavy and light sets. This makes stacked weights and dumbbells ideal for this type of training. This method can improve muscle mass, muscle strength, and muscle endurance.
 
Now you have 5 new training strategies that you can incorporate into your daily workouts to increase your training intensity. I’m hoping you will utilize these 5 methods to take your fitness to a whole new level of intensity. As always, please consult your physician prior to starting a new workout regimen. If you have any questions, please reach out to any of our personal trainers who are ready and eager to help you on your path to health and fitness.
 
In Health,
Brian Cavanaugh

One of the biggest challenges that many gym goers face is finding the time to train. Every day in the gym I over hear would be fitness enthusiasts cry and complain, “I don’t have time to work out.” So today’s topic is “Time for TABATA.” I am going to introduce you to some of the ways that I employ this advanced training technique to create a high intensity, result producing, and time efficient workout.

THE HISTORY OF TABATA
Tabata training was discovered and refined by Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports in Tokyo. They conducted research studies comparing two groups of athletes. The first group trained at a moderate intensity level for one hour while the second group employed the high intensity Tabata approach with workouts lasting four minutes and 20 seconds. The research found that the Tabata group increased both their aerobic and anaerobic capacity while the first group only increased their aerobic capacity.

THE TABATA PROGRAM
To create a Tabata program, we select key exercises (bodyweight or resistance) for each Tabata effort. Each effort only lasts four minutes, but will likely feel like the longest four minutes of your life. The structure of each Tabata is as follows:

• Maximum effort x 20 seconds.
• Rest x 10 seconds.
• Complete 20 seconds on, 10 seconds off for 8 rounds of each exercise.

The idea is to push yourself as hard as possible for the 20 second interval. Rest 10 seconds. This is considered one round. You will need to complete 8 rounds of the individual exercise before moving on to the next exercise.

A BASIC TABATA WORKOUT
Assuming you have already done a 5-10 minute active warm-up , here is a basic workout done with bodyweight.

• Pushups ( 4 minutes)
• Crunches (4 minutes)
• Squats (4 minutes)
• Burpees (4 minutes)

This is an intense 16 minute workout that requires no equipment that can be done at the gym, at home, or in a hotel room if you are on the road.

INTERMEDIATE TABATA WORKOUT
For this intermediate workout, we are going to use weighted exercises.

• Squats (4 minutes)
• Bench Press (4 minutes)
• Lat pulldown (4 minutes)
• Ball Slams (4 minutes)

You will need to choose weights that allow 10-20 repetitions per set in each Tabata. Start light on Day 1 and increase load as your work capacity increases, but not to the point where your form suffers. It is imperative that these movements be performed flawlessly. If your form starts to fail, decreased your weights.
 
ADVANCED WORKOUT
Okay folks for the grand finale, I’m going to share something extra special with you. Here is an advanced version of a Tabata workout that I cruelly give to my advanced clients. I call it a Tabata Circuit. You will perform one set of the following 8 exercises in a row using the 20 seconds on/10 seconds off intervals. Repeat this for 8 total rounds for 32 minutes of joy!

• Dumbbell bench press
• Pushup
• Pullup
• Burpee
• Deadlift
• Air squat
• Kettle bell swings
• Sit ups

 
I hope this article inspires you to incorporate Tabata training into your workout programming. If you would like help designing your workouts or help reaching your goals, please reach out to a personal trainer at one of our Onelife Fitness facilities.

In Health,
Brian Cavanaugh
 
 
 
 
 

Athletes and fitness enthusiasts alike love to shout from the rooftops about “gains”, PRs (personal records), and 1RMs (one repetition maximum). However, few internet memes preach about “all the sleep, rest, and recovery.”  Gym goers and athletes typically understand the importance of training, weightlifting, and cardiovascular exercise for optimal performance, but often neglect or overlook the significance of rest and recovery. I hope to shed some light on this often overlooked, but crucial element to optimum performance.
 
One of the most important benefits of rest and recovery is preventing injury. Inadequate rest can lead to overuse injuries, stress fractures, joint pain, and muscle strains. Weight lifting and resistance training actually breaks down your body’s tissue. Proper food, hydration, and rest allows your body them to grow back stronger. If you are constantly breaking down your body’s tissues without allowing time to properly heal, you are in essence setting yourself up for an injury and less than optimum results from your training program.
 
Piggybacking on the importance of rest and recovery is sleep. When you enter REM sleep, your body’s production of human growth hormone (HGH) increases. HGH is a crucial hormone that aids in the repair and rebuilding of muscles. If one of your fitness goals is to build muscle, neglecting proper quality and amounts of sleep will negatively affect this goal and is counterproductive to your efforts.
There are many strategies, techniques and wellness modalities to facilitate rest and recovery yet the first and most important is optimal sleep.  So, today we will conclude with my top tips for achieving optimal sleep.
 
         Practical Tips for Promoting Optimal Sleep

1. ESTABLISHING A SLEEP ROUTINE A sleep routine consists of activities performed consistently to relax the body and prepare the body and mind for sleep. These can include deep breathing, meditation, dimming the lights, shutting off electronics including your phone and TV, and light stretching. The sleep routine typically occurs 60-90 minutes before you go to bed.

2. CONSISTENCY Going to bed at a consistent time each night has proven to increase sleep quality and sleep length.

  3. AVOID TRIGGERS Avoiding certain triggers that can either decrease your ability to fall asleep and stay asleep. There are many things that can interrupt a good night’s sleep. Eating too close to bedtime, drinking too much liquid close to bedtime, training to close to bedtime, and not eating enough calories during the day are amongst the culprits that can disrupt your sleep pattern.

4. GET COMFORTABLEThese factors are very individualized. For many, this means a cool, dark, quiet room.  A good pillow and a good mattress can make all the difference as well as fresh sheets sprayed with lavender.
5.  LIMIT NAPS Long daytime naps or naps timed too close to bedtime can interfere with your nighttime sleep. If you choose to nap, studies show short naps of between 10-30 minutes can be energizing and are less likely to disrupt your sleep quality at night.
 
 
Hopefully this article has opened your eyes to the importance of rest and recovery and how it benefits your training and overall wellbeing. In the coming months, we will continue our discussion on how to achieve optimal rest and recovery and its benefits to include: foam rolling, active recovery, nutrition and hydration.
 
In Health,
Brian Cavanaugh
 
​

Cross Training for Runners
 
Runners want three very simple things:

1. They want to run further.
2. They want to run faster.
3. They want to live pain free when not running.

 
So in this blog, I will touch on ways that a cross training program will enhance a runner’s program.
 
1. How cross training helps you run further. 
One of the limiting factors in how far a runner can effectively run is trunk strength and postural strength.  A well designed cross training program will incorporate bodyweight and resistance based strength training. We will also strengthen all you core muscles thus allowing an improved running posture. This postural strength is vital for a distance runner. We will develop our athlete from core to extremity.
 
2. How cross training helps you run faster. 
For a moment, let’s assume that our runner has an ideal stride length, awesome endurance, and already does speed work while running. What could make this runner faster? STRENGTH.  The correct amount of strength development will give a runner more horsepower. What your program will look like will be based on whether you are a sprinter, 8K runner or a marathon runner.

3. How cross training helps you live pain free 
Unfortunately, many runners start cross training as a reaction to an injury or chronic pain. Both of which are all too common. The main culprits are muscle imbalances and overuse. Simply put, certain muscles get stronger from running while others are neglected and get weaker. A well designed cross training program will correct these imbalances leading to less injury and less pain.
 
Not all cross training programs are the same. It’s important to design a program for each individual. Variables such as number of training sessions per week, exercise selection, volume, load, and intensity should all be taken into consideration. One very important component that is often overlooked is rest. Rest and recovery are essential to any successful training program.

In Health,
Brian Cavanaugh
 
 
 
 
 

Hey gang, March is here and that means it is time to start your Summer Beach Body Program. In less than 16 weeks, summer will officially be here. Just enough time for you to get in great shape and look your best for the summer. This article is going to highlight my top 5 steps to achieving your summer beach body.
 

• STEP 1: HONEST ASSESSMENT

Before getting started, you will need to conduct an honest assessment of your current fitness level and body composition. When I work with a new client, one of the first things we do is to establish a baseline. If you don’t know where you are starting from, how will you be able to measure your progress? We establish baseline numbers for weight, body fat percentage and circumference measurements of key body parts.  I often have my clients take pictures in a bathing suit or board shorts from the front, sides, and rear angles. To measure current fitness level, we can look at several variables including but not limited to: one mile run, maximum repetitions of pushups, pull ups, and sit ups in one minute, and one repetition maximum (1RM) of squat, bench, and deadlift. We will use all of this data to assess strengths, weaknesses, and our starting baseline.
 

• STEP 2: REALISTIC GOALS

Now that you know where you stand, you can set goals. These goals should be motivating and inspiring, yet realistic, achievable, and safe in accordance with sound exercise science and nutrition. Some examples of specific goals are: 1) reduce body fat by a certain percentage within a certain time frame 2) gain a certain amount of lean muscle mass with a specific time parameter 3) improve body composition by reducing a set number of inches from key body parts i.e. hips, waist, etc. all while simultaneously improving your overall fitness.
 
We can also set performance goals. For example, reducing your one mile run time by 1-2 minutes, increasing strength levels on the fundamental lifts, or increasing the number of pull ups or pushups you can perform in one minute by a certain percentage.
 

• STEP 3: PROGRAM DESIGN

Here is the most challenging section of this entire 5 step plan. I could write an entire article or multiple articles on this subject alone. Yet, let me touch on the two basics to get you started.

1. Schedule: How many days per week can you commit to your program? How much time can you devote to each workout? These questions need to be answered honestly in order to create an effective workout template that you can adhere to for the duration of the program.
2. Program Parameters: Now that you have completed steps 1 and 2 (honest assessment and realistic goal setting), you can create your training template. You will designate the exact times and volumes of your strength training sessions, cardio sessions, and mobility/flexibility sessions. The style of training is also a factor to consider. Do you prefer powerlifting, Crossfit, or bodybuilding programs?

 

• STEP 4: PROPER NUTRITION

In order to be successful in achieving your summer beach body, a sound nutritionally balanced diet is paramount. If you wish to lose weight, you must ingest less calories than you expend. Eating a high quality diet that is high in protein, healthy fats, and nutrient dense foods with minimal processed, highly refined foods is essential to achieving your optimal body composition.
 

• STEP 5: ACCOUNTABILITY

This is the most important of all five steps, thus I saved it for last. Honestly, a perfect plan is worthless unless it is executed with conviction. To reach you goal of a summer beach body, you MUST be consistent and devoted in following your program.
 
You need accountability!!!
 
A few tips for achieving accountability:

1. Schedule your workouts on your calendar. Treat them with the same respect as a business appointment.
2. Find an accountability partner. Check in with your partner daily, share stories, encourage each other, and be each other’s support system.
3. Find a dedicated training partner. There is nothing better than having an awesome workout partner that you look forward to meeting for your workouts. You and your partner will rely on one another and push each other to achieve your goals.

IN CLOSING:
You now have my 5 steps to achieving your “Summer Beach Body.” I challenge and empower each of you to make this commitment to yourself. One final thought, the greatest investment is the one you make in yourself. A qualified personal trainer can help you with all five of these steps to take you to the next level. Consider investing in a 12 week personal training program to help you achieve the success and results you desire.
 
In health,
Brian Cavanaugh

 (View this post and others on OneLife Fitness Blog) ​

Many club members want the benefits of a qualified personal trainer. Yet, for one reason or another, one-on-one personal training is not the right fit for them. This is where “small group personal” becomes the perfect solution. Small group training is when a group three to six clients share a training session with a personal trainer. Check out these four huge benefits below.
 

• Accountability

The first major benefit of small group training is accountability. When you not only have you trainer expecting you, but also your teammates counting on you: you tend to show up and do your best. You become not only accountable to your trainer, but to your partners as well. Showing up and giving your best effort is your biggest responsibility in regards to the gym.
 

• Fun

Most humans are social by nature and crave positive social interaction. Working out with a small group of likeminded friends/individuals makes exercise more fun. And if your workouts are more fun, you will come more often, stick with the program, and work harder.
 

• Support

All clients will experience challenges, plateaus, and setbacks from time to time. Also, it’s only normal to have questions and sometimes insecurities.  Your small group of peers will act as a support system. Both during the workouts themselves and at private times. You can share experiences and concerns with one another as well as provide moral support, encouragement, and positive affirmations.
 

• Cost

Personal training does require a financial investment. Your trainer is providing his/her time, passion, and expertise. Yet with small group training, each participant receives a great discount by sharing the session. This makes small group training a tremendous value.
 
Here is a personal testimony from one of my small group training clients.
“Joining my small group for personal training at OneLife Fitness was an awesome decision. At first, I didn’t really know anyone. Yet, workout by workout all of us became great friends. I grew to count on my teammates to help me reach my goals, and I wanted to do the same for them. Working out no longer felt like a chore, it became a highlight of my day.”
-Justine White, Member of OneLife Princess Anne
 
In Health,
Brian Cavanaugh
 (View this post and others on OneLife Fitness Blog) 
 

March is the time to “spring into fitness.” As a personal trainer, I work with clients daily who all share the common goal of LOSING BODY FAT. In fact, I would estimate that 75% of my clients state that as their primary goal. I am going to be 100% honest you folks: you cannot “out train a bad diet.”  So if your goal is to lose weight and/or reduce body fat, we must get you eating responsibly and strategically. Today, I am going to share my personal “Top 10 Tips” for eating properly. I use these tips when consulting with clients and friends in designing a nutrition.
TOP TEN NUTRITION TIPS

• 1. PREPARE

 
To be successful with a nutrition program, we must plan ahead and be prepared. Compose a list of nutritious meals and formulate your grocery list. Shop and batch cook your food for 2-3 days at a time. Package your food with labels so that you can grab, reheat, and go. Preparing meals in advance reduces the temptation to grab unhealthy substitutes on the go.

• 2. ELIMINATE MOST PROCESSED FOODS

 
Avoid processed or pre-packaged foods when at all possible. Many processed foods contain inordinate amounts of sodium, fat, and sugar. An easy tip to remember is to avoid foods that include unfamiliar or unpronounceable ingredients.  Think chemical malitov cocktail when reading these ingredient lists and avoid putting them into your grocery cart. Instead reach for and increase your consumption of whole foods. Make fresh, real food the major focus of your diet.

• 3. EAT FREQUENTLY

Eating smaller meals 5-6 times a day allows the body to function more efficiently throughout the day. Eating frequently approximately every 3 hours boosts you metabolism, stabilizes blood sugar, and increases your fat burning. Eating protein 5-6 times a day helps control cortisol levels which affects fat retention. Also, eating small meals frequently can prevent binge eating.

• 4. PROTEIN

 
Protein is essential for a healthy nutrition plan. Protein is broken down into 20 amino acids which are the body’s building blocks for energy and growth and are essential for maintaining cells, tissues, and organs. Try to include the correct amount of high quality protein in each meal. You can choose from a variety of animal and plant sources for your protein.

• 5. HEALTHY FAT:

 
Healthy fats are necessary for proper brain and heart function.  They are also crucial for cell function and are especially important for your hair, skin, and nails. Diets that contain up to 25% or more of its calories from healthy fats have been proven to provide individuals with more optimal hormone levels, thus consequently lower body fat levels. Good sources of healthy fat include monounsaturated and polyunsaturated fats. Avoid unhealthy saturated and trans fats.

• 6. AVOID UNHEALTHY GRAINS/CARBS

 
Highly processed grains are high in calories yet offer little nutritional value. Unhealthy carbs include white flour, refined sugar, and refined breads, pastas, and cereals that have been stripped of nutrients, bran, and fiber. These carbs digest quickly and lead to spikes in insulin and energy levels. Instead choose moderate amounts of whole grains which are slow digesting, keep blood sugar levels more stable, and can help you feel fuller longer.

• 7. STOP DRINKING YOUR CALORIES

Liquid calories can be found in the form of alcohol, mixers, juice, soda, and sports drinks. These are stealthy calories that can add up quickly and can lead to weight gain. Liquid calories do not help suppress hunger as food in solid form does. Liquid calories also do not have satiety properties which help trigger feelings of fullness in your brain. This leads to an overall increased in calories consumed. The best choice for fluid is water. Other smart choices are coffee and unsweetened teas.

• 8. GUT HEALTH

 
Low stomach acid, chronic gut inflammation or excessive gut bacteria can all lead to bloating and inhibit fat loss. Through testing, trial and error, or through the assistance of a certified professional, determine what foods you should avoid, what possible supplements and probiotics to add, and consume an adequate supply of fiber.

• 9. CALORIES

 
Calories are a measurement of energy. Eating more calories a day than you expend will lead to weight gain. Conversely, eating less calories a day than you expend will lead to weight loss. There are formulas on the internet that can help you establish your caloric needs or consult with a nutritionist to help you establish your baseline metabolic needs. These values will be adjusted according to your goals. Follow your caloric allowance and results should follow.

• 10. PERSONAL ACCOUNTABILITY

Take personal accountability for your food choices. No one is forcing you to eat your favorite cheat meal. Right or wrong, we are making choices all day, every day. Take responsibility for your food choices. Ultimately, it is up to you to make good choices so you succeed.
 
IN CLOSING:
 
I hope that you have enjoyed this article, gained some new insights, and are inspired to make positive improvements to your nutrition plan.  I hope you will use it as a spring board to educate and empower yourself. Please remember that life is a gift. It’s up to each of us to live life to the fullest. To live optimally, we must eat optimally.
 
In health,
Brian Cavanaugh
(View this post and others on OneLife Fitness Blog)