I love the Olympics. It’s a thrill watching the high level of focus and training these young athletes have poured into their given event. Seeing their transformed bodies near perfection, eyes fixed, goals high. In a moment, on a day it all comes forth as they fight for the fastest finish, cleanest program, or most points in a game. Although only three make it to the podium all of them are winners to even qualify for such an elite competition.
The spark in their spirits and joy of competing is alive in you as well. Maybe your are not going to set the WR in the 400 butterfly or hang in the iron cross like the mens gymnasts have astounded us with, you can compete, and win at your own game.
Maybe it’s a virtual fitness competition on social media with your friends from high school or a tennis match with a friend or a made up game with your partner, sign up for some fun.
Rules of the games are as follows.
1. There has to be something at stake, even a prize at the end. Maybe you put up some cash or the winner gets a massage or what about a new BMW convertible. That’d get you moving, right?
2. It must positive. Not, you fat slob, you’d better sign up for this or you will continue your worthless existence. More encouraging like move that little bad ass!
3. It has to be for a finite amount of time. I prefer 4 to 5 weeks because it’s something everyone can really commit to and not feel burnt out by.
4. There must be a quantitative way to tally the results.
-If it’s going to the gym the most times in 5 weeks maybe contestants snap a pic of themselves each time.
-Two guy friends of mine did a month long six pack challenge, whoever had the best abs won 100 bucks. This was an obvious win based on appearance.
-If it’s a push up challenge people need to log in their daily amounts on an email chain.
-Food challenges are fun, like no desserts for 5 weeks. People can text photos of big birthday cakes or doughnuts they are passing by.
-Friends and I have done The Regime, which is a 5 week program I created incorporating cardio and food that is super effective for weight loss we were constantly sending funny texts back and forth. Krispy Kreme Doughnuts at the office, killing me!
Whatever your goals, life if short, have some fun.
Pick a game, set up the rules and start playing.
For you, for your country. Go for your personal GOLD.
By Susan Howard
Creating muscle to burn fat is the most efficient way to spend your time working out. Maximizing results by working your large muscles in an active way, such as a squat, is the best. Most fitness professionals will agree. The more muscle engagement the better. Thus the birth of the compound move like a squat with a row. The issue I have with these compound moves are often times there is so much going on that the form is compromised. Watching a client trying to perform a reverse lunge with a military press leaves them with a wobbly mediocre version of both the lunge and the shoulder press.
I feel as though well meaning trainers and athletes alike make this mistake, so here is my answer for you all to keep it tight. Combine Isometric with Dynamic, so while one part is moving the other is stabilizing. One of my favorite examples is an isometric squat, like a skier ..read more
By Susan Howard
It’s hardest to begin and once you’ve stopped difficult to restart. Inertia; an object at rest tends to stay at rest, and an object in motion tends to stay in motion. Just like riding a bike, once you are going it’s fairly easy, but that moment, the first pedal push and balance takes some doing. Once you take the first step, you will naturally continue forward.
Often times when I am training, within the first ten minutes of a session the client is trying to book their next appointment. They realize immediately how vital motion is and how good it feels to be in action.
We must move our bodies to free our minds. I offer you nothing less than Nirvana. I watch my little kids in the morning playing a jumping game up and down they look like little frogs because it FEELS GOOD TO MOVE. Not only does it feel good, but it is necessary.
I am here ..read more
By Susan Howard
Recently I got into an email battle with an author that I quoted in a post on my site. She was upset about how I pleaded with readers to stop buying food in large quantities which often leads to overeating. Love yourself at any weight is the driving message in her book and she was claiming that I was being hurtful to the overweight population. I was talking with one of my successful weight loss clients (75 lbs. down) and she wisely replied, “What about loving yourself enough to take CARE of yourself.” I couldn’t agree more.
My goal in working with clients is to get them close to their “set” weights. Unless you are an actor or an underwear model, why bother with anything else? No, my client isn’t a size two, but she went down 10 sizes and can fit into most anything she wants. She looks and feels great and has re-gained energy, confidence and control ..read more
By Susan Howard
Everybody loves a deal. Getting more for less has been an American slogan for decades. Our waistlines (or lack there of) have also been increasing for years. Let me tell you this, get RIPPED OFF when buying food. Yes, that’s right, buy small portions of fresh delicious food and avoid things that are labeled “Family Size” or “Value Pack”, believe me it’s no value to be obese, just ask any medical professional.
Let’s go back a minute and see how this whole idea of getting more for less started…
In the 60’s a man named David Wallerstein owned movie theaters and wanted to increase concession sales. He tried to convince people to buy more than one popcorn, but nobody did because they felt glutenous getting two. Desperate for a profit, they doubled the amount of one popcorn because it was so cheap to make, it didn’t really matter, and sold it for 10 cents more. People started picking the bigger size ..read more
“I don’t want to workout.”
“I am too tired.”
“My elbow feels swollen and besides I might be getting sick.”
These are all lies we tell ourselves to get out of something we really DO want to DO. WORKOUT.
Have you ever finished a workout and said, “Oh shit, I wish I hadn’t worked out.” No. You are always glad you did. You always feel better, it never fails you, not once. So why don’t you do it?
You fail yourself by believing your own stories about how it’s impossible to commit to a routine.
I was astounded when I saw a new product on the market, a pedometer for children. With mixed emotion I looked at it and wonder when did we get so backwards that our children are counting their steps. I remember as a kid being outside playing ghost, an elaborate game of night tag with the entire block of kids, and when my mother called us in for dinner we were begging ..read more
By Susan Howard
Back in the olden days Bros would go to the gym with a single goal, to get HUGE. The crown jewel of dudeness was the amount you can press. Football players, body guards and regular Joes where all trying to increase the one rep max of their press. What happen to the press and why is what we are going to look at in this article.
The bench press is where you lay on a bench under a bar stacking a bunch of plates on both sides perhaps engaging a spotter to help you stabilize the load, and so you don’t crush your own sternum, lowering the bar maybe to your chest and extending your arms. The idea was to get a huge chest, triceps and anterior deltoid. Guess what, it worked. Guys got a ton of hypertrophy in those areas. Yes, they may have had difficulty scratching their backs from just about any angle because of their anterior ..read more
By Susan Howard
As a personal trainer, I’m always being asked about how to keep the back in good, strong shape. Here is a tip on maintaining a healthy back for busy days on the set, picking up kids, grocery shopping and keeping fit in the gym.
By Susan Howard
As an adult, I can’t believe I am calling myself that, I have a ton of responsibilities. My brain is constantly tasking and prioritizing and organizing. Even my own workouts are planned and set. It seems this is the best way to function, schedule everything out and plan. The problem with this is it’s boring. When your mind is bored, then likely your body is too and if your body is bored it is not improving from a fitness standpoint.
As a kid, there is always new data coming in; one because everything is new to you and two because you are being challenged and introduced to a wide variety of things to see what may interest you. You are expected to try and learn, that is the norm. As we get older we have already decided what we are good at or not good at and we tend to repeat the things we are good at and ..read more
Susan Howard Fitness is located in Los Angeles, CA. Susan is a well-known trainer on the Eastside. Her gym is in Glendale, where most of her clients train. She also works in clients’ homes and outdoors in the canyons of Griffith Park. She has been in the fitness industry for 11 years, consulting for Target C9 fitness line, featured on TV Guides “Hollywood’s Hottest Bodies”, working on Wii fitness games and has published several featured articles on her training methods.
Each session lasts one hour, contact for rates and availability.