To better suit my customers I have changed the name of my blog to Spurling Strength & Speed. It will be the same great blog, just with a new name. I am in the process of creating a website with the same name, so I wanted the blog to match.
I encourage you all to sign up and follow my blog. I know a lot of you read my blog, but the only way I know who is reading it is if you follow it.
So, for the future please visit Spurling Strength & Speed for the latest on fitness and nutrition.
All the best,
Doug Spurling, CSCS, NSCA-CPT
Sunday, February 27, 2011
Thursday, February 24, 2011
GTL??? No, how about GHR...
No, we're not talking Jersey Shore, but I bet I got your attention. Instead of GTL, I want you to try GHR. This stands for Glute Ham Raise. This is in my opinion one of the best exercises for the posterior chain, which includes the lower back, glutes, hamstrings, and calves.
The above is how it is done on a GHR machine. I am going to warn you, this is a challenging exercise and you will experience cramps in the back of the leg the first few times you do it. However, it is simply one of the best exercises at developing the posterior chain.
The first time you try it I recommend you try it this way:
By doing it this way, you have more control over the motion. You lower down real slow, while your partner pushes on your ankles. If you don't have enough strength, you can move your hands out and "fall" into a push-up position. Then, push yourself back up. Ideally, you are able to lower controlled and move back up without use of the arms.
After you are able to do the GHR on the floor, then you can use the GHR machine. So, I strongly encourage you next time your getting your G on as part of your GTL (gym, tanning, and laundry for those who don't follow Jersey Shore), give this exercise a go. You might be walking a little funny that next day, but that's okay.
If you have any questions please let me know.
Best,
Doug Spurling, CSCS, NSCA-CPT
The above is how it is done on a GHR machine. I am going to warn you, this is a challenging exercise and you will experience cramps in the back of the leg the first few times you do it. However, it is simply one of the best exercises at developing the posterior chain.
The first time you try it I recommend you try it this way:
By doing it this way, you have more control over the motion. You lower down real slow, while your partner pushes on your ankles. If you don't have enough strength, you can move your hands out and "fall" into a push-up position. Then, push yourself back up. Ideally, you are able to lower controlled and move back up without use of the arms.
After you are able to do the GHR on the floor, then you can use the GHR machine. So, I strongly encourage you next time your getting your G on as part of your GTL (gym, tanning, and laundry for those who don't follow Jersey Shore), give this exercise a go. You might be walking a little funny that next day, but that's okay.
If you have any questions please let me know.
Best,
Doug Spurling, CSCS, NSCA-CPT
Monday, February 21, 2011
Random Thoughts...
Some people may be working, others not. I have kind of random blog post. Today, I would just like to give you an update on my plans, let you know what I have been working on, and also offer you some great specials.
1. I recently accepted a position as a personal trainer at a local gym north of Boston. I will be starting there the first of the month, and hope to gain more experience in the field while working with all ages and populations. So, if any of you are in need of a gym in the merrimack valley area please don't hesitate to contact me and I can hook you up with some great deals on membership and personal training!
2. I am in the process of expanding my online personal training business. I hope by the end of March to have full website up. That being said, I am in need of your help. If anyone is good at website design I could really use the help. If your interested, please contact me via e-mail at your earliest convenience.
3. The last thing may come to a surprise to some of you. I have made a hard decision not to attend the tryout/camp for football in Canada. This has been a tough decision, that has been on my mind since before the holidays. I know this comes to a shock to some, but believe me it is not a premature decision. There are many factors in my personal life that have affected the decision.
4. I was recently accepted into my top two graduate schools. So, my plan for the future is to continue to grow as a personal trainer and strength coach, get my masters degree in exercise science/performance enhancement, work on expanding my online business and blog, and reach out to my viewers.
As for the special:
***I am offering a referral special. If you sign up for my online personal training and refer one person who also signs up, I will give you one month FREE! If you refer two people, two months FREE for you. Three people referred, three FREE months. So on, and so forth.***
Hurry up and take advantage because this special only goes until March 31, 2011!
A reminder of online personal training prices:
At personal training averaging $75/hour online personal training can be quite relieving on the wallet.
Rates:
1 month: $25
6months: $125- SAVE $25
1 year: $240- BEST DEAL-SAVE $60
1 month: $25
6months: $125- SAVE $25
1 year: $240- BEST DEAL-SAVE $60
This Includes:
-Monthly personalized exercise programs for your individual needs and goals
-Weekly check-ins to keep you motivated, disciplined to the program, and on track
-Nutrition Guidance
So once again, if anyone is good at website design and interested in helping if you could e-mail me at your earliest convenience. Also, I know to some the football news is shocking, but I hope you respect my decision. It was not easy, trust me.
I look forward to keeping you updated, I am excited for the future, and please e-mail me if you have any questions or just want to chat. I really enjoy feedback and suggestions.
All the Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Friday, February 18, 2011
Understanding sets and reps...
Tonight I am sharing a link with you that I promise is worth reading. Eric Cressey breaks down sets and reps and goes over how you assign them. If you are not familiar with Cressey, he is a leader in the field of strength and conditioning. He owns his own facility west of Boston. He has been a great resource for me, and I return the favor by sharing his blog with all of you.
Check out Eric Cressey's Blog Here
Always remember, I am here to help all of you. If you ever have any questions please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Check out Eric Cressey's Blog Here
Always remember, I am here to help all of you. If you ever have any questions please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Wednesday, February 16, 2011
Know your goal
I can't stress how important it is to know your goal. So many people come up to me and they want to gain strength, add muscle, lose fat, and get a 6-pack all at the same time. Well, it ain't gonna happen.
If your looking to get stronger you need to lift heavier weight, less reps, and more rest.
If your looking to add muscle you need a hypertrophy style workout with high volume.
If your looking to lose weight you need to get your diet in check and then shorten your rest periods.
It is so important to remember your goal. If your trying to gain strength chances are you are going to gain a little fat since you need so many carbs for the energy required to lift heavy weight. That is why so many people fail at their programs. They try to find an all in one program. Well, those don't exist. You need to periodize your workout so that you are working on one goal at a time. That is how you are going to get the best results.
For example:
February-May: Cutting/Fat Loss. You are going to lower your carbs so you are not going to have as much energy in the gym. Increase your cardio and decrease your intensity with the weights.
June-Sept: Hypertrophy-Building muscle size-Usually 4-5 sets of 8-12 reps for each exercise. Exercises are usually done in a body building style where muscle groups are separated each day.
October-January-Strength/Bulking-This is where the numbers on lifts go up. Heavy heavy weight. However, you will gain weight with eating more and gaining muscle. Just make sure its clean, this doesn't mean you can eat whatever you want.
For athletes its slightly different, goals are usually broken into seasons:
Preseason: Power-Olympic Lifts i.e. powerclean
In Season: Maintenance-With practices and games you are lucky to get 1 or 2 workout a week
Post Season: Hypertrophy-Build muscle size
Off-season: Strength-Lift heavy, get strong
Although a simple breakdown, the above is so important. You need to remember your goal.
If you have questions regarding this or anything other topics please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
If your looking to get stronger you need to lift heavier weight, less reps, and more rest.
If your looking to add muscle you need a hypertrophy style workout with high volume.
If your looking to lose weight you need to get your diet in check and then shorten your rest periods.
It is so important to remember your goal. If your trying to gain strength chances are you are going to gain a little fat since you need so many carbs for the energy required to lift heavy weight. That is why so many people fail at their programs. They try to find an all in one program. Well, those don't exist. You need to periodize your workout so that you are working on one goal at a time. That is how you are going to get the best results.
For example:
February-May: Cutting/Fat Loss. You are going to lower your carbs so you are not going to have as much energy in the gym. Increase your cardio and decrease your intensity with the weights.
June-Sept: Hypertrophy-Building muscle size-Usually 4-5 sets of 8-12 reps for each exercise. Exercises are usually done in a body building style where muscle groups are separated each day.
October-January-Strength/Bulking-This is where the numbers on lifts go up. Heavy heavy weight. However, you will gain weight with eating more and gaining muscle. Just make sure its clean, this doesn't mean you can eat whatever you want.
For athletes its slightly different, goals are usually broken into seasons:
Preseason: Power-Olympic Lifts i.e. powerclean
In Season: Maintenance-With practices and games you are lucky to get 1 or 2 workout a week
Post Season: Hypertrophy-Build muscle size
Off-season: Strength-Lift heavy, get strong
Although a simple breakdown, the above is so important. You need to remember your goal.
If you have questions regarding this or anything other topics please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Tuesday, February 15, 2011
Nate Green's Hero Handbook
136 pages on how to live your life. Nate Green is giving this handbook away for free-NO STRINGS ATTACHED. With one click, you can have his handbook in a PDF on your computer. Nate is a great writer with a plethora of knowledge. His book covers everything from fitness, to nutrition, relationships, social life, and finances. A great read. This is no joke! You have to check it out.
Get The Hero Handbook here: The Here Handbook By Nate Green
Thats all for today. Got a topic idea or question? Shoot me an e-mail dspurling@une.edu
Best,
Doug Spurling, CSCS, NSCA-CPT
Get The Hero Handbook here: The Here Handbook By Nate Green
Thats all for today. Got a topic idea or question? Shoot me an e-mail dspurling@une.edu
Best,
Doug Spurling, CSCS, NSCA-CPT
Monday, February 14, 2011
Popping a pill for a quick fix..think again!
Americans are always looking for the quick fix. They hear all these new products that can make you lose 10lbs by eating a cookie or add 35lbs of muscle with this pill. Well, here is a news flash; It is a bunch of bull.
Although, there may be products out there that will increase your metabolism or cut a few pounds off you, it is all short term. The issue is, when people look for the quick fix, they don't make anything a habit. A lot of people KNOW how to eat right, but just don't do it.
I am telling you, the best way to see the results you want is good diet. The only way your going to get that is building a habit of consistently eating healthy things. Anyone can eat healthy for 2 weeks, but only people with discipline can eat healthy for 2 months, 2 years, and eventually make it a life-time habit.
So, I am warning you know it is not easy. However, don't go for the quick fix. It is best to build a life-time habit of healthy eating. Don't count on a pill, powder, or cookie to change your body. The only thing this will cause is the famous yo-yo effect, which over time will decrease your metabolism.
It's not easy, however, in order to get results in whatever your goal is and make them last, you need to be consistent with your diet. There is no other way, no even a cookie from Hollywood!!!
If you have any questions or topic ideas please e-mail me anytime.
Best,
Doug Spurling, CSCS, NSCA-CPT
Although, there may be products out there that will increase your metabolism or cut a few pounds off you, it is all short term. The issue is, when people look for the quick fix, they don't make anything a habit. A lot of people KNOW how to eat right, but just don't do it.
I am telling you, the best way to see the results you want is good diet. The only way your going to get that is building a habit of consistently eating healthy things. Anyone can eat healthy for 2 weeks, but only people with discipline can eat healthy for 2 months, 2 years, and eventually make it a life-time habit.
So, I am warning you know it is not easy. However, don't go for the quick fix. It is best to build a life-time habit of healthy eating. Don't count on a pill, powder, or cookie to change your body. The only thing this will cause is the famous yo-yo effect, which over time will decrease your metabolism.
It's not easy, however, in order to get results in whatever your goal is and make them last, you need to be consistent with your diet. There is no other way, no even a cookie from Hollywood!!!
If you have any questions or topic ideas please e-mail me anytime.
Best,
Doug Spurling, CSCS, NSCA-CPT
Tuesday, February 8, 2011
Getting ripped for spring break!
I have had many viewers inform me that they are headed out west or down south for spring break. They are looking for the quick fix to get shredded for the beach. Although you should be working on that months before hand, there are some things you can do to lose that extra weight before hitting the white sandy beaches.
The most important part is the diet. I have stressed this before, and will continue to stress it. You can bust your hump in the weight room all you want, but if your diet is not a track, your going to see crap for results. When cutting, I have found through experience and research that a low carbohydrate/high protein diet is best. The latest research shows, no more then 100carbs a day.
So, lets look at this a little more closely. A male weighing 200lbs is looking to lose some weight before his trip to San Diego. We know from my previous posts that protein for an active person should be about 1.5gms of protein per pound of body weight. It is ESPECIALLY important that that much protein be consumed when on a low carb diet. So, for this gentlemen he should consume 300gms of protein each day, while only consuming 100grams of carbs each day.
Here is a sample daily food log for this gentlemen
6am- 2 scoops of whey protein with 16oz of water
9am-4 eggs scrambled with 1 piece of whole wheat toast
12pm-large salad with 80z of cut up grilled chicken. light Italian dressing on the side
3pm-15-30 almonds
6pm-9oz of fresh salmon with asparagus
9pm-1/2 cup of cottage cheese
The other half is the weight training. When on a low carb diet such as this one, it is important to remember that your energy will not be as high, since carbs are burned as energy. It is best to do a little lighter weight then usual and increase the reps. When on a diet like this, I prefer to do a full-body program 3 times a week with 3-4 sets of 8-12 reps. You can do cardio either after the weight training session, or on off days.
Finally, please don't fall for the misconception that doing 100 reps of ab exercises is going to get you a 6-pack. I can promise you, a defined abdominal area is two things, genetics and diet. Not to say, that abdominal exercises won't strengthen and define your abs more, they won't do it alone. Abs should be trained just like any other muscle group, 3-4 sets of 8-15 reps.
If you have any questions or are interested in a personal weight training program to get yourself ready for the beach, please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
The most important part is the diet. I have stressed this before, and will continue to stress it. You can bust your hump in the weight room all you want, but if your diet is not a track, your going to see crap for results. When cutting, I have found through experience and research that a low carbohydrate/high protein diet is best. The latest research shows, no more then 100carbs a day.
So, lets look at this a little more closely. A male weighing 200lbs is looking to lose some weight before his trip to San Diego. We know from my previous posts that protein for an active person should be about 1.5gms of protein per pound of body weight. It is ESPECIALLY important that that much protein be consumed when on a low carb diet. So, for this gentlemen he should consume 300gms of protein each day, while only consuming 100grams of carbs each day.
Here is a sample daily food log for this gentlemen
6am- 2 scoops of whey protein with 16oz of water
9am-4 eggs scrambled with 1 piece of whole wheat toast
12pm-large salad with 80z of cut up grilled chicken. light Italian dressing on the side
3pm-15-30 almonds
6pm-9oz of fresh salmon with asparagus
9pm-1/2 cup of cottage cheese
The other half is the weight training. When on a low carb diet such as this one, it is important to remember that your energy will not be as high, since carbs are burned as energy. It is best to do a little lighter weight then usual and increase the reps. When on a diet like this, I prefer to do a full-body program 3 times a week with 3-4 sets of 8-12 reps. You can do cardio either after the weight training session, or on off days.
Finally, please don't fall for the misconception that doing 100 reps of ab exercises is going to get you a 6-pack. I can promise you, a defined abdominal area is two things, genetics and diet. Not to say, that abdominal exercises won't strengthen and define your abs more, they won't do it alone. Abs should be trained just like any other muscle group, 3-4 sets of 8-15 reps.
If you have any questions or are interested in a personal weight training program to get yourself ready for the beach, please don't hesitate to contact me.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Monday, February 7, 2011
Distance Coaching is the new thing
Going to the gym and hiring a personal trainer for one on one training seems to be fading out quickly. People are becoming busier and busier with work, school, family, and life in general. Working out at home seems to be a good solution for the time challenged. The issue with that is most people are not motivated nor disciplined enough to see any results from working out at home. Alike, some people go to the gym, but don't have the money to get coaching and proper instruction. Whether your working out at home, or heading to the gym, distance coaching can help you. Distance coaching includes:
-Monthly personalized exercise programs for your individual needs and goals
-Weekly check-ins to keep you motivated, disciplined to the program, and on track
-Nutrition Guidance
At personal training averaging $75/hour distance coaching can be quite relieving on the wallet.
Rates for distance coaching are:
-One Month: $25
-6 Months: $125
-1 Year: $240
At a portion of the cost of personal training or even a gym membership distance coaching can be the best thing for you and your family.
If interested in distance coaching please contact me via e-mail.
-Monthly personalized exercise programs for your individual needs and goals
-Weekly check-ins to keep you motivated, disciplined to the program, and on track
-Nutrition Guidance
At personal training averaging $75/hour distance coaching can be quite relieving on the wallet.
Rates for distance coaching are:
-One Month: $25
-6 Months: $125
-1 Year: $240
At a portion of the cost of personal training or even a gym membership distance coaching can be the best thing for you and your family.
If interested in distance coaching please contact me via e-mail.
***SPECIAL***
For every client you refer to me for distance coaching that signs up for at least one month, you will receive one month free!!!
For every client you refer to me for distance coaching that signs up for at least one month, you will receive one month free!!!
If you have any questions or are interested in any of my programs please don't hesitate to contact me via e-mail.
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Best,
Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu
Be sure to get that protein!
We all now by know that we need protein in our daily diet. Protein is essential for growth, repair, and maintenance. We all know this, but very few people get the required grams of protein each day. As a result, their body may be breaking down valuable muscle tissue. So, I wonder, if people know that enough daily protein is essential, why are they not getting enough. My best guess, is that they simply don't know how much they need each day. Here are the daily protein recommendations:
Sedentary life style: 1gm of protein per pound of body weight. Ex: 150lbs=150grams of protein EVERY DAY!
Active lift style: 1.5gms of protein per pound of body weight. Ex: 150lbs=225grams of protein EVERY DAY!
Active life style: looking to gain large amounts of muscle: 1.8-2.0gms of protein per pound of body weight. Ex: 150lbs=300grams of protein EVERY DAY!
So, maybe you knew this, maybe you didn't. However, the important thing is, whether you are looking for a good recovery, trying to gain large amounts of muscle, or any both for that matter, you need to get that amount every day. For some, this can be a difficult task. You have to think about everything you eat, and remember to have high protein foods. These foods include meats, fish, cheeses, and nuts, to name a few.
We all know protein is important, but just like anything, following through with the action is easier said then done. I challenge you to write down everything you eat for a week and check and see if you are getting enough protein based on your life style, each and every day.
If you have any questions or topic ideas, please don't hesitate to contact me anytime.
Best,
Doug Spurling, CSCS, NSCA-CPT
Sedentary life style: 1gm of protein per pound of body weight. Ex: 150lbs=150grams of protein EVERY DAY!
Active lift style: 1.5gms of protein per pound of body weight. Ex: 150lbs=225grams of protein EVERY DAY!
Active life style: looking to gain large amounts of muscle: 1.8-2.0gms of protein per pound of body weight. Ex: 150lbs=300grams of protein EVERY DAY!
So, maybe you knew this, maybe you didn't. However, the important thing is, whether you are looking for a good recovery, trying to gain large amounts of muscle, or any both for that matter, you need to get that amount every day. For some, this can be a difficult task. You have to think about everything you eat, and remember to have high protein foods. These foods include meats, fish, cheeses, and nuts, to name a few.
We all know protein is important, but just like anything, following through with the action is easier said then done. I challenge you to write down everything you eat for a week and check and see if you are getting enough protein based on your life style, each and every day.
If you have any questions or topic ideas, please don't hesitate to contact me anytime.
Best,
Doug Spurling, CSCS, NSCA-CPT
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