Category Archives: Training

The New Recovery Drink: Chocolate Milk

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(This post doesn’t necessarily belong in the current series on Exercise Programming, but it’s posted as a supplement.  Enjoy!)

At this point I hope that everyone has begun to incorporate some of this material into their exercise program.  My goal is for this website to be a resource for you, a place where you can get all your exercise information and motivation.  Need more?  Find me on Twitter, Facebook, or email.

If you’ve started to ramp up your exercise program, your body is working hard and needs to learn how to recover.  Our last post talked about the importance of stretching to facilitate muscle recovery.  One of the biggest omissions from an exercise routine is the area of nutrition.  Today I’m giving you permission to enjoy one of our favorite kids’ drinks: chocolate milk.

Sure, you should drink the chocolate milk because you just had a great workout and “you deserve it.”  But that’s not why I’m telling you to drink it.  Current research has found that chocolate milk has the perfect balance of carbohydrates to protein to facilitate muscle recovery.  (You can read an interesting article with more details at CBS.com here.)

I can already hear the experience athletes: “Hans, the last think I’d want to drink after a long run or bike ride is chocolate milk.”  I can hear you because that’s what I was thinking until I tried it.  It’s way better than you’d think.  After I finished the Madison Marathon last year, they had small cartons of chocolate milk available for all the runners and it was the best drink I had all day.

If nothing else, go run for 30-40 minutes and cap it off with a glass of chocolate milk.  And if you’re wondering which kind to buy, it doesn’t matter.  I mix Hershey’s syrup with 1% milk.  Bottoms up!

Strength Training (Exercise Program 3)

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Strength training is an important component to an exercise program.  It also seems to be the most confusing part of the program for new exercisers.  There are many different variables in a lifting program: days, sets, reps, weight, rest.  But don’t worry – I’ll explain the essentials here and have you feeling stronger within two weeks, guaranteed.

Why strength training?  The easy answer that fits every individual is that strength training makes life easier.  That’s right, when you are stronger you are able to do the ADLs (activities of daily living) much easier.  You can take those two flights of stairs because your legs don’t get tired that easily.  You can bring in 4 bags of groceries instead of two.  You can pick up that box for storage, climb the step ladder and heave it over your head without fear of falling.  You name it, it will be easier after just two weeks of strength training.

The other reason I like to focus on is increased confidence.  When you’ve spent time “pushing weights around” and adding some strength to your frame, your frame and your confidence display your hard work.  You walk a little more upright.  You move around better.  You feel more confident in your body – both men and women.

As I noted earlier, strength training is probably the most confusing part of the exercise program.  This post will make you familiar with the essentials so you can start lifting this week.  Remember – think of this training in terms of progression.  Strength training provides the greatest feedback in terms of accomplishing a goal and moving forward.

First, some definitions:

  • repetitions (reps): number of times a weight is lifted, ranging from 8-15
  • sets: number of times a group of reps are completed, ranging from 2-4
  • weight: come on, you know what weight is

Some debate exists on how often strength training needs to occur (per week) for benefits to be seen.  At minimum you need to lift two days per week.  This is mostly for maintenance, but it’s a good place to start.  Ideally I have my clients lifting three to four days per week.

Without me being able to demonstrate the proper technique of these lifts, I’m giving you homework.  If you are unsure of how these lifts should be done you should search YouTube for proper technique.  As always, I’m available for individual consultation in the comments section or on Facebook (Facebook.com/hans.schiefelbein).

So how do you put together a strength training program?  Let’s start with two days per week and six lifts.  (Remember, you have to look these up for proper technique)

  • Bench Press
  • Bent-over Row
  • Bicep Curl
  • Tricep Extension
  • Military Press
  • Squat

There are a couple reasons for me including these lifts but all I want you to walk away with is the understanding that these are the building blocks for a complete strength training program.

How much to lift?  That’s up to you, and it will require some trial and error.  Your goal is to lift each weight 8 times (reps) and do this for three sets.  You should lift in the order listed, and you can do two exercises at a time, alternating.  So it would happen like this:

  1. bench #1 followed by row #1 (which would be first set)
  2. do this for a total of three sets
  3. move to curl #1 followed by extension #1 (which would be the first set)
  4. do this for a total of three sets
  5. finish with military press #1 followed by squats #1 (which would be  – you guessed it – the first set)
  6. do this for a total of three sets
Have I mentioned I’m available in the Comments Section?  You can also email me at Hans416 [at] gmail dot com.   (Sorry, I’m a little paranoid about spammers.)
Two weeks.  
That’s all you’ll need to grow out of the first set of weights you started at.  You’ll see increases within two weeks if you lift 2-3 days per week.  All the gains won’t happen that fast or that often, so enjoy it while it’s there.
Strength training is important for so many aspects of your health, both mental and physical.  I’ll write about that more in later posts.  Have you experienced any benefits of strength training?  Share your experience with me and this community (you’re not the only reader, mom) in the Comments Section.

Do you know someone who would enjoy this post?  Please consider sharing the link via email, Facebook, or Twitter.

Happy Training!!

Big Rocks First – Cardio Training (Exercise Program #2)

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Essential reading:  Stephen Covey’s Seven Habits of Highly Effective People.  The principles in this book are foundational for successful living.  One of the ideas from this book has to do with today’s topic: cardio workouts.

The principle is this:  organize your schedule inserting the big rocks first.  The idea is that when you’re looking at a schedule, agenda, priority list, etc. it’s important to put the most important elements (big rocks) in first.  Then the little rocks (less important or even unimportant) fit it around the big rocks.  
You can see the application.  In my world of exercise, health and fitness the Big Rock is cardio.  I don’t care how flexible you are.  I don’t care how big your muscles are or how much you can bench press.  And I certainly don’t care if you can do 125 sit-ups without stopping as you display your washboard six-pack abs.
Sorry.
What I care about is the health of your heart.  The cardio component is the Big Rock in your exercise program.  It’s the most important aspect of your training that can never be neglected.   Why?  Because nothing compares to the health of your heart.  Your heart makes everything else work.  It pumps oxygen rich blood to muscles and living tissues of the body.  Your heart is the workhorse – why would you neglect it?

So what does a cardio workout look like?  First, a cardio workout should happen three days per week.  This may seem like a lot – it’s almost every other day.  But that brings us to our second component – duration.  A cardio workout needs to be 20 minutes long to have any cardiovascular benefits.  Walking?  20 minutes.  On the bike? 20 minutes.  Running or jogging?  20 minutes.  Combination of theses?  20 minutes.

It’s important to remember that every aspect of your exercise program should be seen as a progression towards something more challenging.  I’m not suggesting that you’ll be running 90 minutes for seven days per week.  But I am insisting that you push yourself a little bit each month.  That’s right, each month.  More later.

In review, a cardio workout is:

  • the Big Rock in your exercise program
  • should start at 20 minutes of activity
  • should happen three days per week

Simple, right?  Start with these guidelines or leave me a message in the comments section and we can discuss your fitness training.

If you found this post helpful, please share it with a friend via email, Twitter, or Facebook!

In our next post, we’ll discuss strength training.

Happy Training!

Creating an Exercise Program (Exercise Program 1)

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This is my second series on creating an exercise program.  The first was called the J2K Fitness Challenge, and it centered around the principles and organizational structure of an exercise routine.  It discussed dealing with previous exercise failures, setting goals, keeping records, and bumps in the road.  Take a few minutes and review them as we continue this series.

Now it’s time to get to the nuts and bolts of an exercise program.  Most likely this isn’t the first time you’ve ever attempted an exercise routine.  There is no shortage programs out there.  So this is my take on the essentials.  Please use the comment section below or email me to make this an ongoing discussion.  Conversation is good.

An exercise program should consist of the following:

  • strength training – lifting weights (machine or free weights)
  • cardiovascular training – “cardio” i.e. running, biking, walking, paddling
  • stretching – muscle recovery, injury prevention
  • core training – the bridge to the body

Today we are setting up the design of the program.  I want you to write down how much time you’ll spend on each component.  This is not as easy as it sounds.  You cannot do all components each day of the week.  Check that – you could, but you’ll burn out, injure yourself, or actually decrease your results.

As a personal trainer, I consult individually with each client to understand their history and goals for their exercise program.  I’m happy to consult with you if you comment or email me.  But 95% of the time, here’s what a typical exercise program looks like:

  • Cardio:  3-4 days per week
  • Strength:  2-3 days per week
  • Stretching:  after each cardio workout
  • Core:  3-5 days per week


I always start with cardio.  When push comes to shove, cardio must get done.  Cardio is what strengthens your heart and it’s too important to put anywhere but first.  So start there.  I suggest M,W,F and a weekend cardio workout.

Then strength training gets worked in.  If you can do this opposite cardio days, you may find it more productive.  Then you’re looking at T,R and maybe a weekend day.  This gets full on the schedule.  If you want to get two birds with one stone (trips to the gym) you can lift after a cardio workout.  More on the importance and details of a strength program on Friday.

Most of my clients are adults and none are getting younger.  Stretching is an essential component to a program and it is by far the most difficult one to remain faithful to.  As you begin your training, start with designating 5 minutes at the end of your cardio to stretch.  Five minutes will feel like an eternity, but it’s actually a minimum and will most likely increase with experience and age.

Finally, core training cannot be ignored.  Think about those you know who have lower back problems.  Maybe it’s you.  Core training is critical to maintain all the activities of daily living and to connect our cardio with our strength training.

Don’t be nervous.  I know it seems like a lot but it becomes second-nature after a couple weeks.  And as always – progression is key.  If you start for two weeks and do just cardio – GREAT!  I promise we can work up from there.  That’s really where the personal in personal training comes in, so for the third time, please feel free to contact me.

In review, go buy a 99-cent notebook and call it your Fitness Journal.  Take the first page and write down some thoughts of exercise programs of yester-year.  Then write your current situation and goals.  Then on page two make a calendar for yourself and plan out cardio, strength, stretching and core training.  Figure the following time-frames:

  • cardio – 20-30 minutes
  • strength:  15 minutes
  • stretching: 5 minutes
  • core: 10 minutes

Happy Training!  See you in the comments section.  And please feel free to share this post and series with your friends via email, Facebook, or Twitter.

Creating a Fitness Routine Part 5 – Putting it all together

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I hope you’ve enjoyed my series on creating a fitness routine.  I truly hope you’ve learned something or taken some time to reflect on your exercise routine or habits and have been able to implement something from this series.

Here’s where we’ve been with the J2K Challenge.  We’ve all failed at fitness at one time or another (or even more times than not).  So the challenge is to identify those shortcomings and move forward – failure will lead to success.

After we critiqued our failures, we compiled some goals, but not just any goal – S.M.A.R.T. goals.  Then we discussed how we’d keep ourselves organized.  I wrote about keeping good records and gave some examples of different ways to monitor your workouts, mostly online.

From there we realized people were starting to implement their new exercise program but the inevitable always shows up – distractions and changes in the schedule.  So we talked about making adjustments to your plan so that you can stay on track and move towards your goals.

Have you noticed that I haven’t talked about exercises specifically?  There’s a couple reasons for this.

  1. I’m establishing a framework for a fitness routine before I discuss the details.
  2. I have to establish an audience before I get into specific exercise recommendations.  
  3. I didn’t know quite what to expect with a series and I’ve used this as a learning experience.
Now as I write this, I’m already a week past my self-imposed deadline for finishing this series.  If it seems like it’s coming to an abrupt end, that’s because it is.  But the story is not over.
I’ll be taking feedback from this series and launching a new series within a week.  Of course most of you know Katie and I are expecting our second baby any day now.  So depending on that arrival and our sleep patterns (or lack thereof) you can look forward to that series.  
Please give me your feedback in the comments below.  Bloggers relay very heavily on those comments.  Also, if you feel like you know someone who would benefit from or enjoy this information, please subscribe their email to my list.  Just kidding (it wouldn’t work anyway).  But seriously, if you would be so kind as to pass this blog on to a couple people I’d enjoy the additional conversations.  Thanks.
So to put it all together, I encourage you to do just that – read over the 5-part series which will take you about 15 minutes.  Reflect on some of the things I’ve talked about and make a plan for yourself.  If you’re interested in some personal training or some accountability, I’m available in the comments section.  Post your email and we’ll go from there.
Thanks for joining me in the J2K Challenge.  Get outside, be fit, and join me for the next series on the specific components of an exercise program.

Creating a Fitness Routine Part 4 – A Series of Adjustments

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I can still hear my defensive coach from high school.  I can see him out of the corner of my eye, pacing around the team and insisting that “life is a series of adjustments.”  Very few – I mean very few – phrases have stuck with me over the years.  But Coach Lecher (“lek-er”) had a phrase that I’ll never forget.  He used it in such a brilliant context – defensive football.

In the game of football, the defense can game plan and strategize all they want.  But often the defensive unit will succeed based on their ability to adjust to what the offense is doing and find a way to stop it – make and adjustment.  “Life is a series of adjustments.”

In part 1 of this series we talked about recognizing previous failures at exercise and using this as a learning tool for moving towards a successful plan.  In part 2 we talked about SMART goals.  Part 3 had to do with keeping detailed records of your fitness routine.

Today I’d like to encourage you to listen to Coach Lecher with me – “life is a series of adjustments.”  You’ve undoubtedly had weeks where you didn’t get all your workouts in.  You’ve had workouts where you couldn’t workout as long as you had hoped.  One day of lifting was you vs. the weights, and the weights won.  This happens all the time in exercise. You’re good, but if you’re so good that you never have setbacks, what are you really accomplishing?  (You need more challenge.)

Life happens – and we need to adjust.  I’m learning this right now with our adjustment to life with a kid, and soon two kids.  My time gets pulled in new directions in this stage of life.  I’m also a personal trainer – I hear the excuses all the time.  (I think I heard the worst one this week, but I better keep it to myself in case he’s reading.)  We all have a list of things that take up time and then other lists of things that seem to just pop up and take even more of our time.

So when things get in the way of your workouts, or a workout beats you up pretty good one day, what’s your response?  Will you be passive and allow the set-back to just happen?  Will you promise yourself it will never happen again?  Will you play the blame game?  Will you chalk it up to bad luck?  Or will you process the set-back, regroup, and find a way to move towards your SMART goal?  Tim Sanders wrote about this last week.

Engage with your workouts.  Engage with your goals.  Engage with all the details of your life and then come up with a game plan.  When you get knocked around a bit, try to hear the words of my defensive coach, “Life is a series of adjustments.”  Big or small – make that adjustment and take another step towards your goals.

Creating A Fitness Routine – Part 3: Keeping Records

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If you’re new to our series on becoming more fit, please check out the first few posts.  In part one we talked about how we’ve all failed at fitness in the past.  We all do it – just admit your with the rest of us and move on.  Failure is critical component to success.  It wasn’t the first time you failed and it won’t be the last.  (We’ll be getting into this later in part six.)  In part two we talked about SMART goals.  As an experienced personal trainer I feel this is top-three important!  Working out for the sake of working out very rarely works – so don’t try to be the exception.  Read about creating a SMART goal and you’ll find a lot about yourself and your motivation.

In this post I’d like to talk about record keeping.  One of the biggest challenges I have is keeping good records for my clients.  Doctors have nurses and administrative assistants to take notes and update records.  But it’s up to me and me alone to take notes during my sessions with clients and then record them on their programs so that we know where we’ve been, what we’ve discussed, and new developments and goals as the come up.

And you?  Maybe you’re not the detail orientated person for the job.  But you should be – and here’s why.  Writing down what you’ve accomplished is a great way to reflect on the physical activity you’ve done.  It also ensures you have accurate records for two, six, eighteen months down the road.  Even if you have a perfect memory I guarantee you’ll appreciate looking back at your workouts in a couple years to reflect on where you’ve been.

This record keeping can take various forms.  Do what works best for you.  Some examples:

Google Documents – you can share (online) with friends, family, trainers (like me)
Word or Excel file on your computer
DailyMile.com – the Facebook for athletes in training
Journal – I love my Moleskin notebook
Or whatever works for you.

So what will it be?  Give it a try and tell me how you’re making it work.

Creating a Fitness Routine Part 2 – Goal Setting

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This is part two of our J2K Fitness Challenge.  In part one we talked about how we can learn about ourselves in our failures, and that in fact failure is essential for success.  I ended part one with instructions to write down some obstacles that have gotten in the way of your training programs in the past.
Now with those in the back of our mind, let’s start writing some goals.  Goals, both short and long term, are extremely important in creating a fitness routine.  In college as I was learning about physical and health education we learned about S.M.A.R.T. goals.  At first it seemed a little over the top, but over the years I’ve come to realize how important each component is to the success of your goal.
S.M.A.R.T. Goals:
Specific           (What *specifically* do you want to happen)
Measurable     (How will you know when you’ve accomplished your goal?)
Attainable        (Is your goal within reach but still challenging?)
Relevant          (Is it your goal or someone else’s; how does it fit in your life?)
Timely             (To be completed next week, next month or next year?)

Without a goal we will never accomplish what’s important to us.  The world distracts us in many different ways, so we need to focus.  And when we establish a goal, it needs to have the five SMART components.
Take that sheet of paper and start formulating your S.M.A.R.T. goals.  Nothing is written in stone, remember?  You may write these goals and then make some changes a few weeks into the program.  Life is a series of adjustments.  But we’ll continue our J2K Challenge by writing some goals.

Creating a Fitness Routine Part 1

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Admit it – you haven’t had that much success in this area.  You’ve had a few exercise routines come and go over the years.  Maybe you’ve tried running or getting on the bike, but it didn’t last more than a couple weeks.  You’ve tried some diets that didn’t produce the results you expected.  And weight lifting – after a week you were so sore you never made it back to the gym.


 Score:  Intentions 44  
            Results   0
Deep inside everyone knows they could be a little healthier.  We all want to eat a little better and workout a little more.  We have something to prove to ourselves.  Forget the guy at work who always gets a good workout in – we have something to prove to ourself!
This is the first article in a new series called J2K.  Kind of catchy, right?  J2K.  It’s a project for you, by you, with me.  But mostly it’s for you.  This is a story you’re going to write about your fitness experience.  “But Hans my fitness experience, if I’m really honest, has been a story of failure.”  I’m with you.  I’ve failed too.  But luckily history provides proof that even when we fail, we can still learn and succeed.  Here’s how the J2K Fitness Challenge derives its name.
Virgin Atlantic Airways is an airline owned by Sir Richard Branson’s Virgin label, a forward-thinking business group known to be highly innovative.  In 2000 they made a $67 million investment to create sleeper seats, reclining seats for their business class.  

Although sleeper seats had long existed in first class, airlines had not yet adopted them for business class. Virgin was the first to announce it would be offering “a bed in business,” says Joe Ferry, Virgin’s head of design, who led the design of the J2000 seats. Within a year, however, Virgin’s idea was one-upped by its chief competitor, British Airways PLC (BAB ), which rolled out a truly flat bed. While customers were initially enthusiastic about the J2000, some complained about sliding and discomfort. In the end, says McCallum, it “was wildly unsuccessful. Everybody acknowledged that it was not as good a product as our principal competitors’.” Agrees Ferry: “We were an also-ran, which didn’t really sit well with us.”

But Ferry didn’t get fired.  In fact, CEO Gordon McCallum entrusted Ferry with more money – $127 million to over-haul the upper-class seats.  The new version, launched in 2003, has been a solid success.  Called the “upper-class suite,” Ferry’s makeover made a design leap beyond merely being flat.  Flight attendants flip over teh back and seat cushions to make the bed, allowing for different foam consistencies for sitting and sleeping.  While Ferry hoped the new seats would eventually improve Virgin’s business-class market share by 1%, they’ve already exceeded that goal.  (Source: businessweek.com)


Failure is not the end of the story.  Many leadership experts and business professionals would testify that failure is in fact necessary for success.  So we begin J2K with a look at our failure.


When you think back to your attempts at creating an exercise program for yourself, what has gotten in the way?  What’s made your routine fall apart?  What one aspect would you do differently to improve your chances at success?


The first part of the J2K Fitness Challenge is to get one piece of paper for some thoughts.  Write “J2K Fitness Challenge” at the top and brain-storm a couple reasons why exercise hasn’t worked for you in the past.  That’s it.  Come back in a couple days and we’ll talk about what to do with those thoughts and we’ll formulate some goals.  But not just any goals – we’ll formulate S.M.A.R.T. Goals.

Training Log: I Use DailyMile.com

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After three seasons of running, it looks like this summer will be an off-season for me.  I’ve really enjoyed the different challenges of each race.  But Katie and I are expecting our second child this April and that means our household will be busier than ever.  Time for training will be hard to come by, so I’m planning on a much lighter exercise routine.

But as a personal trainer I have come to find great joy in helping others experience success and a healthier lifestyle.  I’ve promoted this lifestyle and these runs (half and full marathons) and a few members of our extended family have taken the challenge and joined me in these different races.  This season I’m focusing on two of these people, Jess and her dad Kevin.  Jess is the finance of Katie’s brother Grant.  Kevin is her dad.

I’ve found a great website that will be helping us stay in contact with our workouts.  It’s called DailyMile and it’s free!  If you use Facebook you’ll see the similarities.  Once you create a profile (which you can link to Facebook) you find other friends who join your News Feed.  When your friends post a workout or make a comment (“note”) it shows up in your News Feed under “You and Friends.” 

I am really impressed with the way technology is allowing us to create community in the exercise and fitness industry.  Sure, it can get overwhelming.  But with a little discipline and initiative it’s possible to start a couple accounts on social networks and create some community as you get fit.