2015 Fitness Lists

IAS Fitness Network News

We Are Shifting Fitness From Exercise Modalities, To Sequencing Modalities To Fitness And Health!
The 2015 FIT LIST
What is hot
1. H.I.I.T. (High Intensity Interval Training)
2. Speed, Power and Strength
3. Speed, Agility and Quickness
4. Quick workouts (ten minutes is a warm up)
5. Training your body as one coordinated working marvel
6. Body weight and natural movements
7. Training like an athlete
8. Training for strength
9. Male Hormone Replacement Therapy
10. Tabata
11. Planet Fitness Pizza Nights and Bagel Breakfasts
12. “Paleo” diets (real paleo diets were opportunistic, not optimized)
13. American Ninja
14. Free running/Parkour

What Will Be Hot
1. V.H.I.I.T. (Very High Intensity Interval Training) Vee Hit
2. U.H.I.IT. (Ultra High Intensity Training) You Hit
3. You!

What is cold
1. Pilates
2. Loooooo-o-o-o-ng cardio workouts
3. Cold stretching
4. TRX
5. Training in Body parts
6. Sitting in Machines
7. Bodybuilding
8. Training for size
9. Female Hormone Replacement Therapy
10. Serious Big Box Gyms
11. Sugar

What deserves to be warmer
1. TRX
2. Yoga as the best cool down
3. Yoga as meditation
4. Serious Big Box Gyms
5. Long very low intensity cardio workouts once every week or two.
6. Sitting in machines for physical therapy
7. Training for bone density
8. Self defense exercises
9. Power per pound training
10. Pilates as methodology
11. Diets tuned to activity
12. Paleo like exercises
13. Growing your own food
13. Mindful food preparation
14. Mindful eating
15. Reasons for obesity
16. Multi-planar workouts

What deserves to be colder
1. Quick workouts (ten minutes is a warm up)
2. Pilates as a noveau religion
3. Tabata
4. Planet Fitness Pizza Nights and Bagel Breakfasts
5. Sitting in machines to exercise
6. Training for size
7. Sugar
8. Starch
9. Processed Industrial calories
10. Bikram “Yoga” (A composite product for western tastes)
11. Yoga as a calorie burner
12. Exercising tiny little muscles and parts as exercise
What should be extinct
1. Cold Stretching
2. Quick workouts (ten minutes is a warm up)
3. Bikram Yoga
4. Planet Fitness Pizza Nights and Bagel Breakfasts
5. Spot reduction
6. Added sugar (High fructose or not)
7. Industrial lab dyes for industrial calories
8. Quack diets
9. Carrageenan
10. Excuses for obesity
11. Staying in the sagittal plane for exercise (front and back)

What is holding steady
1. Yoga (yay!)
2. Fad diets (boo!)

Wishful Thinking
1. Desire to lose weight without sweating
2. Losing weight on a pizza diet

Pertinent Fitness Questions for 2015
1. How many calories does Yoga really burn?
2. What is optimal for interval training
3. What is beyond H.I.I.T.
4. Can energy systems be intervalised, through different exercise modalities
5. What are the most anabolic exercises
6. How many aggregate seconds at maximum intensity is optimal in a workout, per week, per month
Edward Troy
ias@integratedathleticsystems.com

Holiday Eating Or Feeding?
Do you remember what you ate Thanksgiving? The average American consumed between 3000 and possibly more than 4500 calories, this last Thanksgiving (and on many days this holiday season, now add the alcohol!!). Sadly this may not be limited to just this day, have you looked around at your fellow Americans lately? The best strategy to avoid excessive consumption and not insult anyone who brought holiday food, is to take ONE bite, or a partial bite of all dishes, so you can say, “yes I tried your casserole.” This is the only way out of sticky holiday situations, regarding food, family, and friends, or don’t be there. Remember, most Americans are overweight, obese or morbidly obese. You have no right to expect them to understand your desire to put the brakes on feeding.
Selected January and February Activities

A Weight Off Your Shoulders KDNK

Scheduled Interview
February 3 4:30PM
Interview with Carrie Marsh
and Sam Ferguson of Komen Colorado
We will go over the changes at Komen, some of the athletic activities they run and how you can get invovlved.

Physical Adventure Activities
January 24 8AM Cross Country Ski (Track skiing) from Basalt High School to Woody Creek Tavern
Warning: this is an all day event. Prepare accordingly!

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Is Loaded Movement Training the Future of Fitness?

Is Loaded Movement Training the Future of Fitness? This article is truly an excellent guide for trainers, who want to be on the cutting edge of fitness, that want to deliver a product and results that allow people to be in life. I have been training my self this way since 1984, and clients this way since 2009. This is at odds with how the body builder personal trainers do things. While my clients can jump into most outdoor sporting events and activities without worry, the body builder carrying superfluous body mass, can’t even think of “going for it.” They are never seen, except in the gym, and unfortunately for performance parameters, frequently in machines. Body building has no place in performance athletic events.

I disagree on the use of barbells, and how useful they are for fascial conditioning, as long as they are used for explosive lifts. We use dumb bells, barbells, body bars, medicine balls, heavy bags, bicycles, ripcore fx, the track and more. Last year a 5′ 10″ 55 year old power cleaned 225, while weighing 215, and then jerked it, and in the same year sprinted a 27 second 200 meter dash, was challenged by weight lifter friends to Romanian dead lift 315, and did it 5 times! This is a lift he hardly ever does, yet could do it on demand. His friends are at least 15 years younger and are more than 25% more massive, and the challengers are not obese people.

My clients jump into all kinds of activities, sports and events from cross country skiing, alpine skiing, white water rafting, fight sports, scale 14ers, adventure racing, tennis and more. I have a 115 lb. very small framed girl, able to take two 40 lb. dumb bells overhead from the floor and does adventure racing, with no pure distance running (another topic for discussion).

Traditional strength training, with a focus on concentric movement, is confined to an occasional set or two, and is never more than an adjunct modality for fitness. The tried and “true” classic “power” (a true misnomer) lifts have their place, just not a big place. In fact, all types of weight lifting take less than 15 minutes, out of an hour of training. I prefer to use my Integrated Full Body Athletic Movement system (IFBAM). I rejuvenate my clients, and they are able to perform amazingly well.

My question for the reader is; why would you still use antiquated and anachronistic training for inferior results, weight loss, health and fitness performance? Get a trainer who can train you to do something athletic and cool, something you can brag about, look at what I did.

I want to congratulate Pete McCall, M.S. as a contributor to the American Council on Exercise  (ACE), for this fine article, that may illuminate the fitness world.

Edward Troy, ACE certified personal trainer

http://www.aspenvipinternational.com

Random Adventure Madness Event #2

Random Adventure Madness is a series of events I do not charge for, although some events we will be doing, do charge for participation. The second event this year is a classical cross country ski (yes skate skis and snowshoes are welcome!) at 9 AM March 8th, at the Basalt High School in Basalt Colorado. We will follow the Rio Grande Trail to the Woody Creek Tavern, where we will lunch and then head back. This is a multi-hour event. The whole idea is FINISHING, not racing. Only extreme weather will abort this mission or maddening temperatures just below freezing causing icing of equipment. A few inches of snow should not be anything to cry about. A camelback (yes bring water, at least a liter) and some type of snacks to tide you over until lunch, is very highly recommended. The average person should have a calorie burn of around 2000 – 3500 calories depending on size, modality and how fast you go. 3500 calories is equivalent to one pound of quivering fat! Time to lose weight from holiday weight gain!

The Random Adventure Madness events will be very useful for those joining one of my personal trainer led color coded Tough Mudder teams, that will be in the September 6th Tough Mudder in Snowmass. We are the Anudder Mudder Puckers! For information on training or joining a team, email; anuddermudderpucker@gmail.com

Edward Troy

www.Aspenvipinternational.com