JumpStart Performance

Workout with 35lb plate

2012-02-13T12:59:00.001-08:00

Okay, here's the detail on my total body workout using just a 35lb plate. You can increase or lower the weight based on your ability. My workout was done with a partner, but you can do on your own as well.

Workout done with as little rest as possible. All exercises done with the plate unless noted otherwise.

Group 1 - repeat 3x
50 Walking Lunges
20 Overhead Press
20 RDL: Romanian Deadlifts (holding one plate in each hand)...Holding two plates, 70lbs, increases difficulty. Also really engages scapular/upper back muscles and arms.
Plank - done while partner does RDLs

Group 2 - repeat 3x
20 Single Arm Row
20 Chest Press
20 Squats
1:00 Hip Bridge with plate on Lap

Group 3 - repeat 2x
1:00 Wall Sit with plate in lap
20 Upright Row
15 Bicep Curls
15 Skull crushers

Enjoy.

2012 Carlsbad Marathon Training, Week. 1

2011-12-15T10:43:00.001-08:00

Ok. 6-weeks to train for the Carlsbad Marathon in January. A friend had a bib that they couldn't use. So I took it.

Each week I will share my training program, including aerobic & strength training.

Luckily, I have been in maintenance mode for the last few months. I should have plenty of time to build up my distance without overtraining.

*Caution* I would NOT recommend an abbreviated traiming program for ANY novice runner.

Normally, I would train to improve my PR. With a limited schedule, my goal is maintain a comfortable pace & to finish near my 2011 best of 3:45:00 (8:35/mile).

My six-week training plan is listed below.

Running (3x/week):
Day 1 - Long slow distance run. Increasing total mileage each week to
Day 2 - Tempo Run (4-10 miles at faster than race pace ~ 8:00/mile)
Day 3 - Intervals/Sprints/Fartlek or Stair Run

Cross-Training (2-3x/week):
Day 1 - Road or Mountain Bike
Day 2/3 - Stationary Aerobic Machine

Strength Training (3x/week)
Day 1 & 2 - Total Body Strength
Day 3 - Speed, Agility & Quickness or other high intensity workout.

Next week, I will have the detailed workouts for weeks 1 & 2.

How much do I need to exercise?

2011-07-25T07:53:00.000-07:00

Here's a quick update on an email question I received the other day.

"How much do I need to exercise? What is the best cardio to do?"

Deciding how much exercise you need depends on your goals. I usually start with the physical activity guidelines from the American College of Sports Medicine (ACSM).

The ACSM recommends that "healthy adults aged 18 to 65 needs moderate-intensity aerobic physical activity for a minimum of 30-minutes on 5 days each week."

Moderate physical activity will noticeably increase your heart rate. An example would be a light jog or a brisk walk. The 30 minutes can be broken up into smaller bouts of at least 10 minutes. This is perfect for busy individuals who have trouble getting 30 minutes in at a time.

For more info about the ACSM recommendations, visit: http://www.acsm.org/physicalactivity.

For the "best cardio" question, my answer is simple.

Choose the mode(s) that you enjoy or will actually do. Various forms of aerobic exercises (running, swimming, walking, SPINNING, etc.) have their own benefits. However, if you don't like doing that activity, you won't have an easy time continuing. Don't kill yourself physically and mentally running if you hate to run. If you prefer a brisk walk or even riding a bike, do that.

Whatever your choose that will get your butt moving is the best cardio for you in my opinion.

My Second Birthday

2011-07-21T13:24:00.000-07:00

Today I am celebrating my 2nd birthday. I am 31 years old.

Two years ago this week, I was in an accident. The other driver was driving a lifted Ford F-250 with over-sized tires. I was on my bright yellow/black GT road-bike. Luckily for me the damage was minimal. I am extremely lucky that the severity of the actual impact didn't correlate to the amount of damage I sustained. The bike frame was totaled and I had lots of road rash, bone bruises, etc. Things could have been MUCH worse. I have seen bike accidents here in San Diego where cyclists have been critically or fatally injured in less severe collisions.

I think I have been given a second chance. Since, I have been physically active (especially as it is required as part of my job). But I hadn't had the drive or motivation to push myself like I have in the past.
This year I finally set some goals for myself (See "New Year" blog). I have run two marathons and the Ragnar SoCal 200-mile relay run. The last marathon was in June. A little bit of IT Band Syndrome and family vacation was a great excuse for rest for 4 weeks. Rest doesn't mean the same thing as "inactivity" I did light runs and workouts and even did a 4th of July 10K. It was actually my best time in recent years at 44:53.

Whats next? Look for the next blog about my training goals and workouts for the rest of 2011.

Here are some pictures of the bike accident from 2009.

My helmet left its mark!

Ragnar SoCal (3 Days After)

2011-04-19T15:28:00.000-07:00

I'm alive. I had intended to do blogs during the grueling 27-hour event. As a six-man team running every 3-4 hours, I had little time to do anything other than Run, Eat, Repeat. As I go through my videos and pics, I will post a more in depth analysis/commentary later this week.

Right now, I am just trying to recover and catch up on missed work.

Here is a pic of my medal. Great dual purpose reward!!!

Ragnar Relay SoCal (3 Days Before)

2011-04-12T08:29:00.001-07:00

So, my second goal of the year is to run the Ragnar Relay. Barring anything unfortunate, I will be starting the race on Friday.

The SoCal Ragnar is 200 miles of relay running from Huntington Beach to Coronado, Ca. It should be a blast.

"Six Guys, One Van"
That's our team name. We are a six-man "ultra team".

Start time is 10:30am on Friday. We are expecting to finish around 2:00pm on Saturday.

Check out: www.ragnarrelay.com/race/southerncalifornia

Updates during the race.

Daniel

- Posted using BlogPress from my iPhone

Workout 2 with Jinah

2011-01-27T14:14:00.000-08:00

Yesterday was fun. Jinah got her first full workout in. It may not have felt like it was much, but it was a great start. She improved her 1-mile run time by :30s. While Jinah has been doing great with her nutrition and aerobic exercise, I am trying to get her to be more consistent with her strength workouts (which incorporates aerobic exercise as well). Her goal is to do 2-3 strength workouts to her routine each week.

Unlike many people who will mill around the gym for 1 hour and pick a few body parts to workout, these workouts are total body and shouldn't last more than 30minutes. I guarantee that you can get results without having to waste all that time with the big chested guys with skinny legs doing 3+ sets of bicep curls.

If you want to see her in action, here's the video:

The workout

2 circuits of 5 exercises.
Each exercise is done for up to 1-minute with 1-minute of rest between.
After the first circuit is done take 1 to 3-minutes of rest then repeat.

The exercises

Bodyweight Squats
Dumbbell Shoulder Press
Back Bridge
Dumbbell Rows
10-yard Suicide Runs

What is a personal Trainer?

2011-01-26T08:13:00.000-08:00

This afternoon, in between house chores and baby-squats (see below), I was planning on writing about one of my role models and a legend in the health and fitness industry. Jack Lelanne. He passed away this week at the ripe young age of 96. There is a lot we can all learn from him, still.

Instead, I'd like to focus on a topic that I think about very often. It is one of the reasons I often don't like to refer to myself as a personal trainer. It is a case of "One bad apple can spoil the whole $%#* bunch". I got this email from a great local fitness professional, Anthony Carey, about an observation of professionalism. To read this great blog click HERE.

Are any of these what do you think of when you hear "Personal Trainer"?

Brad Pitt in "Burn After Reading"

Finding the right personal trainer that will help you achieve your goals is crucial. Here are some things I would recommend you look for when choosing a personal trainer. Remember: Having everything listed below isn't necessary. What is important is feeling confident in knowing that you have found the right person who is capable and passionate about helping you.

Certification. There are over 400 organizations that "certify" personal trainers. The better organizations require a good mix of education and practical experience. Try to look for a trainer with a certification from the National Strength & Conditioning Assoc. (NSCA), American College of Sports Medicine (ACSM), or the American Council on Exercise (ACE)
Education. A degree in Exercise Science, Kinesiology, Physical Therapy, Nutrition or other health related field goes a long way in showing how knowledgeable a trainer is.
CPR & Liability Insurance. Having current CPR and some form of liability insurance shows to me that a trainer is professional and does this as a career and not a part-time job.
Experience. This is a tricky one. While 15 years of experience can be good, we all start with 0 experience. If your trainer has little experience, make sure they make up for it in other ways, i.e. college education, certifications, etc.) If your trainer has 15 years of experience, make sure that they are not just going through the motions and are just looking to make $$$ off of you.
Recommendations. Having testimonials from other clients shows that a trainer is both likable and successful. Just make sure that these recommendations aren't from his wife or good friends trying to make him look good.
Compatibility. Just as important as education and experience is compatibility. You have to be able to get along with your trainer and feel motivated by them. If not, I am pretty positive you two will not be working together for too long. There have been times where a client and I have not meshed very well. It was not for a lack of trying by both parties. In the end, our personalities were not compatible. As a professional, I was more than happy to help the client find another trainer that they got along great with.

There are lots of things to consider. Let me know if you have any questions.

OK....here's how you do baby squats.

Baby-squats with an audience.

Workout 1 with Jinah

2011-01-24T11:52:00.000-08:00

On Friday, Jinah and I had our first actual workout. I'll list below what we did. *NOTE* I will be recording videos this week of the warm-ups, and the exercises and post them on my YouTube Page

Overall, she did great. She might say that it was horrible. But when I hear that, I think "Great. Mission Accomplished". But it's a little bit more than that.

When I start working with someone, they are almost always surprised how little it takes to make you exhausted. My philosophy is based on two principles: Safety first, and education. That is what I did with Jinah. Once we achieve these first two goals, I feel confident that she will know what to do on her own to get results and not injure herself. That's when the hammer will drop.

Any trainer with a certification can take a person and kick the crap out of them. The experienced and professional trainers out there understand that what they do is a lot more than that. Your goal is to help clients get the most out of their workouts by keeping them safe and teaching them. That also means spending the time to show them how to do things right, and critique them along the way.

So, here is what we did on Friday.

Warm-up (5-7) Minutes

Jog
Skips
Skip for Height
Skip for Distance
Shuffle
Backpedal
Lateral Runs

Aerobic Test

1-Mile Run/Walk/Jog

Workout. 2 times through the circuit. 30seconds for each exercise with only as much rest between as needed. Rest 1-3minutes after the first circuit.

Negative Pushups
Step-ups
Sit-ups
Back Bridge
Mountain Climbers
Single Arm Rows

New YouTube Channel

2011-01-22T19:56:00.000-08:00

I have started a new YouTube channel for my upcoming exercise and workout videos. To view the channel, go to www.youtube.com/user/JumpStartSD. The next few videos should be up by next week. Be sure to subscribe to stay up to date on new videos.

If there is anything in particular that people would like to see, i.e. specific exercises, types of routines, or information on topics such as hydration, please let me know.

Here are the first two videos:

90 Day Weightloss Journey with Jinah Day 1

2011-01-20T13:23:00.000-08:00

One of the reasons I decided to start a posting blogs again (I've failed miserably in the past) was to show my perspective of Jinah's journey to losing weight.

To visit Jinah's blog and vlog, visit: http://www.youtube.com/jinahchae and http://jinahchae.blogspot.com/

When we met for the first time, I said that I would be willing to show a no-holds-barred view from my perspective. Once a week, I will write and talk about my thoughts about the process. This is a great idea because it is not very often that people get to see how fitness professionals react to the people they are working with.

Day 1
Yesterday was our initial assessment. I could see that Jinah was both excited to get started, but also nervous about seeing exactly where she stood.

We did weight and body measurements. I will let Jinah go into those details. Jinah is concerned with her weight. I am more concerned from a health stand point with her overall body composition. The Body Mass Index (BMI) is a good tool to assess if a person is withing a normal weight range or overweight or obese. It is based on height & weight, but it is not a measure of body fat. For more information about BMI visit: http://www.nhlbisupport.com/bmi/

Jinah's BMI on Day 1 was 29.3

Normal BMI is between 18.5 - 24.9

Overweight is 25.0 - 29.9

Obese is considered 30.0 or greater.

She is right on the upper range of overweight. My first goal for Jinah is to get her back to the Normal BMI range. Our first workout is on Friday. I look forward to seeing how hard she is willing to work. In the mean time, she has started her first aerobic workouts.

For the first week. I gave Jinah a goal that she should be able to achieve with no problems. I will use it to see what she is capable of doing and to improve upon each week.

Week 1 Fitness Goals:

Get at least 3-5 days of aerobic exercise for Week 1.
At least 30minutes of combined activity for each the day.
Work at a Moderate Intensity. The workout should challenge yourself but not be impossible to finish
Get 2 resistance (strength) workouts that are 20-30 minutes in duration.
Record as much information about the workouts as possible, i.e Duration, Calories, Distance, Type of activity, Intensity, etc.

Getting Started, Part. 2

2011-01-20T09:37:00.000-08:00

In my first two posts, I spoke about excuses and goals. If you've overcome excuses and thought about your goals, your probably wondering how to get started.

Getting started is easy. Since everyone enjoys doing different things, here are a few ideas.

1. YouTube: There are literary thousands of exercise video's for beginners. Most of the stuff is simple and can even be done at home. For example, here is a body weight exercise video that I did a while back. It is a simple 20-minute body-weight workout that you can do anywhere. Gratuitous Disclaimer: ***Make sure that you get cleared by your doctor before beginning an exercise program***

In fact, in the next few months I plan on posting MANY new videos. So check back for updates.

2. Get outside and walk. Walking is great fitness. Especially for those who don't feel comfortable starting out at the gym or doing strength training. A good friend and client of mine lost her first 50lbs by just walking. At first you may not be able to go very far. Just work your way up and eventually you will be able to walk faster and further.

3. Join a gym. Gyms have everything from strength training & cardio, fitness classes, yoga, pilates, spin classes and more. Although they can sometimes get crowded, gyms are a great place to meet people with similar goals. It is also motivating to see other people working out as well. When you join a gym, make sure that you talk to the staff and get a trainer to help you get a program to get you started.

4.P90X or other at-home videos. I don't want to knock P90X because it is a great workout. My only concern is safety. The thing that I stress the most when working with someone is correct technique and form. Many times people think that they have good form when in fact they may not realize that are doing something to potentially injure themselves. P90X would not be for a true beginner, in my opinion.

5. Join a Boot Camp or your local CrossFit Franchise. Once again these are great workouts, but my concern is safety. It is great motivation and fun to workout with a group of other energized people. I know those who have done this (I also do boot camps as well) and have no problems and get great results. Others get injured. The main thing to look for is a coach/trainer that can pay attention to EVERYONE at one time. They should also be diligent about proper form as well as modifying exercises based on individual needs or injuries. Be sure to ask about their qualifications and experience before joining up.

6. For new mothers. My wife just gave birth 4 months ago to our wonderful son Patrick. She has since joined a group here in San Diego called "Stroller Strides". You are able to bring your baby and get a great workout with other mothers. You can workout at your own pace running or walking. They have different levels of exercises for beginners to more advanced exercisers. Here is their site, Stroller Strides.

I hope this is enough information to help you get started. Let me know how it goes!

The New Year

2011-01-17T14:17:00.000-08:00

2010 was a great year. I celebrated my second anniversary in March. On September 15th, my son, Patrick Allen Shamburg was born. Those are just the highlights, but the rest of the year was great as well.

So, 2011, what do you have in store? Anything can happen. But to make sure I work hard, here are my goals (Fitness Related, of course).

1. Finish Disney World Marathon in 3:45:00. I actually finished in 3:49:25. DONE
2. Get a team together and run the SoCal Ragnar Relay on April 15-16. 200 hundred miles of fun running from Huntington Beach to Coronado, CA.
3. Finish San Diego Rock & Roll Marathon in 3:30:00
4. Qualify for the Boston Marathon in the fall at a race TBA.

What are your goals?

Quote of the Day. I think it is appropriate.

"Some people dream about success; others wake up and work at it"

Getting Started & Excuses.

2011-01-15T20:27:00.000-08:00

Hello internet!
Welcome to my blog. After over ten years in the fitness industry, I've decided to use this medium to share my thoughts, ideas, views, and observations. There might actually be some useful information in here somewhere too.

Getting started. Excuses. These two things are what I hear most when someone I meet for the first time finds out what I do for a living. Guess what? You're not the only one. Even I lose motivation after a long day of training. Sometimes I and would rather sit on the couch watching The Biggest Loser while eating a pizza than spend 30 minutes at the gym or cook dinner. We've all done that. So now that we're on the same page, what do we do now?

I often hear that it is difficult to start exercising, eating healthier, etc. [Insert your excuse here] and continue with things the way they are. OR [Start working to reach your goals] and continue below.

Great. You've decided to chose the path towards a healthier, happier life. Things are a little more challenging than you anticipated. What's that? [Insert your excuse here] and feel a little better for justifying why you were not successful or why you decided it was easier to stop. OR [Overcome internal and external influences] and try your best.

From here, I can't guarantee whether or not you will be successful on your journey. What I can say is that you have a greater chance of success than those who have stopped reading by now. If you don't reach your goal, its not for a lack of trying. What do I do from here? I'll save that for another time.

Finally,
There are lots of great fitness and personal trainer sage advice that I could give about the best ABS workout or metabolic training for fat loss. Instead I will focus on an easy way to GET STARTED.

Start walking. The CDC recommends trying to achieve 10,000 steps per day. Most Americans only get about 3,000-5,000 steps per day. That is equivalent to about 5 miles or about 2,000-3,500 extra calories per week according to research in the Journal of American Medical Association.

Tips: Park further away at the grocery store. Take the stairs. Walk at lunchtime. Go for an evening walk before or after dinner.

Remember: There are no excuses to why you cannot start living a healthier life today.