Real Men Carry Murse...

(Okay, if you want, you can call it a gym bag.)

Are you a man? Do you carry a “MURSE”?

I was watching Nightline the other evening and they had a clip on men who carry a bag similar to a purse…called a murse.

I’ve seen guys, including myself, carrying these “man-bags” for years on the gym floor, especially during my time I was working at Bally Fitness in Hollywood.

Some of these bags look classy, made of smooth leather. Some have a canvas feel to it or a blend of several fabrics. Most are compact and durable, big enough to carry Blackberry or large PDA and some change.

Most guys carry them over their shoulder or come with a belt strap and worn similar to a fanny pack. I use one with a handle, similar to this:



If you carry one to the gym, pack it with the right gear for a great workout experience.

Here is what I suggest you carry:

Notepad and pen (for notes or your workout journal)

Small towel

Pair of workout gloves

Workout straps or lifting hooks

Cell phone (though I prefer to leave this in the car)

Your wallet or a few bucks (just incase you need to grab a protein bar or drink at the gym shop)

Your Gym ID and driver license, locker keys etc.


Make sure you keep you murse closeby when you do your exercise. I prefer to carry it around with me from station to station…you can easily forget where you last left it.


So lighten those pockets and go ahead and carry a manly murse instead!


Make it a great day,

Adriel Yapana


P.S. This guy’s fashion beat with a murse started it all...

Chewbacca wears the ultimate Man-Bag

Ask your personal weight-loss questions here...

"Here's My Question Adriel!"

Whats Your Single Biggest Question About How To Lose Weight And Keep It Off? (Without Pills, Diets or Back-Breaking Exercises!)

Please send your questions to: askadriel@gmail.com

I will post my answers here.

Make it a great day,

Adriel Yapana

On The 12th day of Extreme Heat, My Trainer Said To Me...

DRINK MORE WATER!

It was on Stage 17th of this year’s Tour de France, now winner Floyd Landis hit the wall and cracked from dehydration. Then he turned himself around, was re-born the following day, completely hydrated and recuperated and fired off one of the best race and stage wins in the tour’s 93 editions. He won solo on one of the tours toughest stages which had five giant mountains! He also drank loads of water during that stage.

Watch his heroic charge into the Alps and wins solo!



A post race interview with Floyd Landis. He talks about the killer (I call it crazy) strategy that made up his lost time...



I walk a lot outdoors. I love hiking around Burbank or Bird Sanctuary at Griffith Park. It's been VERY HOT here in Glendale, above 100 the past 10 days, and it has been very warm all over the southland. It’s even more important to drink gobs of water when the days are scorching…

If you feel thirsty in the mouth, you are already in the early stages of dehydration.


Drink up, buddy! That's an order!!


Sip throughout the day. It's easy. Not only is it fantastic for your skin. It will keep your organs and body running optimally. Drink at least 64 ounces of water a day to help "detoxify" the body from the inside out. You can make sure you drink enough ounces by, for example, by wrapping 8 rubber bands around your refillable bottle and every time you finish the bottle, fill it up and shoot a rubber band across the room.


You cannot over do drinking water so grab a gallon or several 16 oz bottles and pack it with you to work and be sure you pack water where ever you go.

Did you know that staying hydrated with water can help with metabolizing fat too?
Water makes your metabolism burn calories 3% faster!

And you if you drink ice cold water you can get a negative calorie burning effect as the body needs to convert the liquids into normal body temperature before processing.


So enjoy some H2O and stay cool!

Adriel Yapana

Adriel, CC, and Adriel Jr. at Six Flag's Hurricane Harbor Water Park
in Valencia last week. (at 110 degrees!)

Complimentary, 37-page Powerful, Fitness Consumer Guide

Hello Glendale Friends,

If you're like most people, you might be confused about the huge amount of information both online and offline about fitness. There's all sorts of products and so-called gurus teaching how to build muscle, burn fat, get healthy, and more.

But how do you know what's for real? And how can you find the time to discover for yourself the real truth about fitness?

That's why I'm writing.

I just received a 37-page consumer guide called "Power Fitness Principles" that reveals in clear and simple language the core truths about fitness. Armed with this knowledge, you should be able to quickly and easily evaluate any fitness method or product on the market to see if it "has teeth".

It was recently written by 10+ year fitness expert and enthusiast, Rob Poulos. Over the past decade, Rob bought every fitness method and system he could get his hands on and became somewhat of a "mad scientist" when he decided to begin testing these methods ruthlessly on himself and others who volunteered to help, in effect becoming "guinea pigs".

Little by little, he took note of what really worked and what didn't. More importantly, Rob was also after what was realistic in a normal person's schedule. Nutrition and fitness methods that required extraordinary effort or long hours in the gym just didn't cut it for Rob. He wanted to be in great shape, but he wanted to have a life, too.

And when the dust settled, Rob discovered a core group of fitness fundamentals that he was shocked more people didn't know about. In fact, he believes that if every one knew about these "Power Fitness Principles", there would be a lot more people enjoying healthier lives without bouncing from one fad diet to the next.

So here they are... Rob gave me permission to give a copy of his brand new "Power Fitness Principles" consumer guide to you as my reader. It's completely "on the house" and my gift to you.

Click here for your complimentary download!

So whatever your age is, whether you're male or female, and whether you're trying to shave off some extra pounds, build more muscle, or just get into better overall health, Rob's "Power Fitness Principles" is for you.

Honestly, after reading this, I was shocked that Rob's giving this information away for nothing. Then he told me that he's planning on probably selling this guide in the future; but for now, he wants as many people as possible to discover these fundamental "truths" about fitness, so that's why he's giving them away for a short time.

I hope you enjoy Rob's "Power Fitness Principles" consumer guide as much as I have.

Take care and stay cool,

Adriel Yapana
Click here for your complimentary download!

Is There A Magic Pill Out There For You?

Solving the Supplement Mystery:
Is There A Magic Pill Out There For You?

By Adriel Yapana, CPT
Certified Personal Trainer,
Weight Loss Consultant

I happen to have in my possession a magic pill. I keep it locked away in my fire-proof safe with my important papers, my passport, my wife’s jewels, and my comic book collection.

Why?

Because this pill has the power to transform any out of shape, over-fat, deconditioned couch potato into a lean, muscular, and fit example of human perfection.

Believe me?

Well, okay. I don’t have a magic pill, but the supplement companies out there would just as soon have you believe that there is a magic solution to the epidemic of obesity that puts over 60% of our national population in the overweight category. In fact, they love to prey on your emotions and hopes that there is a simple and easy solution.

It makes them money. Lots of money.

They don’t care if you’re out of shape and dissatisfied with your body.
They’re counting on it.

You see, being out of shape presents a problem, and the supplement companies know that all they have to do it present you with a solution and you’ll buy it.

Whether it works or not.

That’s why you have “fat burners”, “carbohydrate blockers”, “fat blockers”, “lose weight while you sleep” pills, and “a shake breakfast, a shake for lunch, and a sensible dinner” drinks. YUK!

Now, I know it’s confusing. So many products. So many choices.

But FEAR NOT!

The report you now hold in your hands will provide you with some quality information on what are probably the most useful supplements on the market. While there are many supplements which may have some benefit. These will probably be your best choices.

Read on!


THE MOST POWERFUL “SUPPLEMENT” ON THE PLANET

Want to know what’s the most powerful substance you’ll ever consume that can change your body for the better?

It may be the best kept secret on the planet.

Okay, I’ll tell you, but you have to promise not to tell anyone. It’s…

FOOD!

Wait a minute! Food is not a supplement. What the heck am I talking about?!

Look, it’s important that you understand one thing before we talk about supplements at all. If you don’t get your eating plan right first, every single supplement you take will be 100% useless. You need to satisfy your caloric needs and nutrient needs before you even consider the use of any supplementation.

That’s why they’re called supplements. They’re designed to “supplement” an adequate eating plan.

I’ll let you in on another secret.

If you get your eating plan right, you may not need any supplementation at all.

(Do me a favor. Don’t tell the supplement companies I said that. It may destroy any opportunity I may have to get a “big money endorsement deal” and have my picture taken with a bevy of huge-breasted women in bikinis standing next to a new Corvette to promote some useless supplement.)

How powerful is food?

It can promote fat loss, muscle gain, make you feel sleepy, make you feel more alert, make you feel hungry, make you feel satisfied, make you feel happy, make you feel more hungry, make you have to “pee” more, make your bowel movements easier, and prevent illness.

Need I go on?

Ya know, if you had a drug or a supplement that could do all that it would probably be illegal or so darned expensive that only “Movie Stars” would eat.

“Today on Lifestyles of the Rich and Shameless, Julia Roberts eats a sandwich!”

The bottom line here is to get the food part right first. Then look to the supplements to fulfill any needs you may have over and above what food alone cannot provide.

Now without further ramblings…on to the supplements.

THE MOST USEFUL SUPPLEMENT

You’re busy. I know it. You know it. But you have to eat to get in shape. If there is one big issue for everyone trying to beat the “fat monster”, it’s eating consistently. Eating every 2-3 hours may be one of the most powerful fat reduction strategies out there. When you body is fed regularly, it willingly gives up the fat for energy. When you miss a meal (or skip one intentionally) your body gets defensive. It holds on to fat and teaches your body to make more fat because it thinks it may never be fed again. This mechanism goes back to caveman days to protect humans from periods of starvation during the months when food was less plentiful.

Well, if you need to eat every 2-3 hours and you “have a life”. How are you supposed to eat?

The answer. MRPs.

MRP stands for Meal Replacement Powders.

MRPs are probably your next best bet when food is scarce or preparing an eating a meal is just not possible due to time constraints (I hate missing Entertainment Tonite!).

Just whip them up in the blender and take them with you wherever you go. When it’s time to eat, just “slam it down” in about 5 minutes. Done. Nutrients provided. No starvation, and you’re one meal closer to your fitness goal.

Here’s some things to consider when selecting your MRP:

1. Buy one that tastes good. You may need to try a few different brands and flavors before you find one that suits your tastes. Most come in a variety of flavors and are easy to mix so the texture is pleasant and not chalky or “clumpy”.

2. Chose one with a good quality protein. Animal based proteins are better than vegetable based proteins. They are what are called complete proteins meaning they contain all the essential amino acids (Sorry vegetarians). Most of the good ones are derived from milk-based proteins. They are also better at regulating digestion, immunity, and muscle growth.

3. You may pay a couple of extra bucks to get an MRP that will satisfy your needs.

4. Don’t rely on MRPs to satisfy all your nutrient needs. It’s tempting because it’s so easy to just down a shake, but you must focus you eating plan around food to be successful.

THE SKINNY ON FAT BURNERS

Let me make two things perfectly clear when it comes to supplements in the “fat burner” category.

One.

There is no fat burning supplement that will satisfy your desires to be lean and fit looking without a properly designed exercise program and eating plan.

NONE!

They are not the magic pill they are promoted to be, and most of them don’t work at all.

Two.

If you have ANY medical condition and have not been given a clean bill of health by your physician, do not take ANY supplement promoted as a fat burner. Even if you have been given a clean bill of health you may want to keep your distance anyway.

While many people have used fat burners without incident, there have been people who have died while taking them.

Let me say that again.

There have been people who have died while using fat burners.

Now some information.

Most fat burners are stimulants. More often than not they are combinations of caffeine and ephedrine or ephedra. Most supplement companies use their herbal sources of white willow bark and Ma Huang so they can promote the product as a “natural fat burner”. Regardless, the same risk-benefit situation exists.

90% of the studies using ephedrine report a positive effect on body weight with little or no side effects.

Side effects noted in studies using ephedrine and caffeine combinations are: dizziness, headache, tremor, depression, euphoria, insomnia, dry mouth, hypotension, high blood pressure, palpitations, racing heart, constipation, nervousness, transient and increased blood sugar values, and increased sweating.


“HEALTHY” FATS…SOMETHING SMELLS “FISHY”

If I had to pick one supplement that everyone should take it would be fish oils.

Here’s why:
1. Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
2. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
4. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
10. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.
Source: charlespoliquin.net
When choosing your fish oil supplements, look for the one’s with the highest concentration of EPA and DHA. It is these two substances which are known to provide fish oil’s healthy effects.

Other sources of healthy fats are flax seed oil, canola oil, borage oil, and Udo’s Choice Oils. The goal here is to increase your intake of health promoting Omega-3 fatty acids and reduce your intake of Omega-6 and Omega-9 fatty acids that are associated with many disease processes.



THE SUPPLEMENT THAT WORKS…CREATINE

“There’s no magic bullet out there. But creatine is about the closest thing”
Rob Zatchetka, New York Giants offensive lineman and Rhodes scholar finalist with a degree in biochemistry.

Creatine works. It is safe. If you’ve ever eaten meat, you’ve already ingested it.

Creatine was first extracted from meat in 1832, and it may be the most studied supplement on the planet over the last 10 years.

While some people don’t respond to it and others show remarkable changes in muscle mass, fat reduction, increased endurance and strength, it is used at all levels of sport from high school athletes to professionals and by fitness enthusiasts everywhere.

Creatine has shown beneficial effects in activities which require the following:

1. Increased muscular strength.

2. Increased muscular power.

3. Increased muscle mass.

4. Increased endurance for activities lasting 30 to 150 seconds.

Creatine has not shown beneficial effects in activities which require long-term aerobic endurance such as long distance running, biking, and swimming.

MORE SUPPLEMENTS THAN YOU CAN SHAKE A STICK AT…HELP!

There are so many more supplements out there. Just look at the shelves at your local health food store.

Vitamins, Minerals, ALC, CLA, Amino Acids, Branch-chain Amino Acids, Choline, ZMA, Vanadium, OKG, Tribulis, Ribose, Sodium Bicarbonate, Glutamine, Alpha-Ketogluterate, Ipriflavone, HMB, Chromium, KIC, and many more. It’s endless.

The important thing to remember is to stop looking for that miracle supplement. There are no quick fixes where your health and fitness needs are concerned.

In this busy world you don’t have time to read all the books and reference all the research out there in the fitness world. So seek out your local fitness professional. They have the training, knowledge, and experience to help you make educated decisions as to the best exercise, diet, and supplementation program for you.

Don’t allow yourself to be misled by savvy marketing or waste your hard earned money on useless supplements anymore.


References:
Andrew Stoll M.D.1999 Archives of General Psychiatry
Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52. Oilofpisces.com.
Bigger,J. Thomas and El-Sherif, Tarek. Polyunsaturated fatty acids and cardiovascular events: a fish tale. Circulation, Vol.103,
February 6, 2001, pp623-25 (editorial). Oilofpisces.com
Creatine: The Power Supplement, Williams, M, Kreider, R, Branch, J, Human Kinetics, 1999.
British Journal of Nutrition, Vol. 85, March 2001, pp.251-69. Oilofpisces.com
Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders.
Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99
Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57. Oilofpisces.com
Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News
J Raloff Science News
Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42
Sports Supplements, Antonio, J, Stout, J, Eds. Lippincott, Williams, and Wilkins, 2001
Sports Supplement Encyclopedia, Edition 1, Antonio, J, Stout, J, Eds. Nutricia Institute of Sports Science, 2001.
Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension.
University of California's Johnsson Cancer Center, Los Angeles, CA health.com
Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial). Oilofpisces.com


NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk.

Don't worry, it's not a R.I.C.E or death situation...or is it?

Life

Hey guys,

It can happen to any of us. You do something you enjoy and then, BAM!, you get injured.

Not to sugarcoat my situation and not to get TOO specific, I sustained an injury (around the groin area) due to some serious running/jumping sessions the other day. I think I was not warmed up enough before proceeding and since there isn't pain, just swelling, I'm keeping an eye on it and taking care of it. A little worry does linger but I'm gonna give it mostly bed rest and R.I.C.E for the first 48 hours and then see what happens...

Remember RICE?

R.I.C.E. -- Rest, Ice, Compression and Elevation.

R.I.C.E. can limit swelling and protect the injured tissue, relieve aches and speed recovery or healing...

If the swelling and sorness doesn't subside withing a week to 10 days, I'll head out to see a doc. Right now, I am just taking Ibuprofen and giving myself self-care.

I give you guys an update on my recovery. Stay focused on your goals!

Remember, make it a great day, it doesn't happen by itself...

Adriel Yapana

Happy Birthday Ashley!

It's my daughter's birthday today.


To my so, so beautiful and so smart little (bigger) girl.
Ashley, I can't tell you what the last 12 years have meant to me...you've been one of the greatest parts of my life.
You’re a wonderful daughter. I am so lucky to have you. You've made me a very happy daddy. Your the bestest daugther a dad could ever have!!
Have lots of FUN! Be the beautiful birthday girl you are!!
All my love each and every day...I just blew you a kiss...You got it??



Life

My Ashley (right) with her best friend, Jane

Exercise Video Tip of the Day...

Exercise video tip from the comfort of your home...

Before you watch my video clip, I should warn you:

* We don't have professional lighting equipment
* We don't have professional video equipment.
* We don't have a professional camera man.
* We don't rehearse (for the most part).
* We don't clean "The Code" before we shoot video.
* We don't care how the video really looks.



Stay tuned for future video clip updates on my vlog...

I'm here to help you become that new person you've always dreamed of!


Adriel Yapana

6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment (and save money!)

By Adriel Yapana, CPT, ISSA
Weight Management Consultant

I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy.

Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn’t too thrilled about taking the time to drive to the gym anymore. I do have a life, you know. Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up their workout. I didn’t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals.

But I have to tell you about my new favorite place in the world to workout. My home studio. In fact, I like it so much that I train many of my clients there as well. It’s got everything in it that I want, and everything that I need to successfully train my clients. AND get this it didn’t cost me an arm and a leg.

Consider this. How much do you have to spend each year for a health club or gym membership? Now add up all the years you’ve gone to the gym and all the years you will go to the gym for the rest of your life. That’s a big chunk of change! When you think about it, it makes total sense to buy your own equipment and do it at home.

There’s no drive to the gym. No waiting. No annoying sales people. You can listen to the music that you want to (or put a TV in the gym for cardio training). Oh, and the best part is that it’s always open. Want to get in a good workout on Christmas day. You can.

Here’s the tricky part. You can’t just go out and buy whatever equipment seems popular on TV or in magazines. Do that and you’ll be unhappy in less than a month. You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals.

The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time.

1. Define your personal fitness goals as specifically as you can. For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you’re going. Do you want to get stronger? Do you want to build muscles? Lose weight or reduce your body fat? Increase endurance? Reduce stress? Are you preparing for a sport? All the above? Without knowing that you could end up spending more money than you need to on equipment that you’ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals.

2. How much space are you willing to devote to your home gym? If you’ve only got a 5 x 5 space at home, you’re really going to have to be efficient. Don’t expect to fit large pieces of fitness equipment into such a small space. Be realistic. Maybe it’s time to clear out the room you’re using for storage or that corner of the garage that is just wasted space. Maybe you’ve got some space, but you’ll need to make your gym a little more portable so you can store it away when it’s not in use.

3. Familiarize yourself with your options on types and brands of exercise equipment. Find out what you’ll be comfortable with. Would you invest in a house or car without looking at several options or a test drive? Remember, this is an investment in you. There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells. Check out equipment on the Internet or in catalogues. Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying. Believe me this is time well spent. When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won’t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won’t use.

4. Consult with a fitness professional. Take advantage of a professionals “in the trenches experience” and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you. Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment. You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount.

5. Always buy top quality equipment from a reputable retailer. Yes, it costs more money, but as the saying goes, “You get what you pay for”. This is so true when it comes to exercise equipment. Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards. Buying top quality equipment will last you a lifetime. If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment. I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships.

6. Utilize local retailers as much as you can. While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous. You end up spending more than if you shopped at your neighborhood retailer. There is also an issue of maintenance. Even the best equipment can experience the occasional breakdown. Try getting a mail-order company to service your equipment. It’s not easy. Your local retailer can usually resolve your problems in no time at all.

There you have it. These recommendations will help you tremendously. Please keep in mind that it’s just not as easy as it seems, but it is worth the extra time especially when you’re making such a serious investment in yourself. That’s why I encourage you to seek the help of a fitness professional.

If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started.

If I can be of any assistance to you, please don’t hesitate to call me. I’m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to “sell” me, so I wouldn’t try that on you).

Please visit my web site at www.fullyalivewomen.com or call me at (818) 445-3461 to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need. Thank you.

You Can Do It!

Adriel Yapana

www.fullyalivewomen.com

When It come to YOU, safety always comes first!

(Disclaimer)

Please keep the following points in mind at all time to insure good health and saftey

Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam. This is especially important if you are over the age of 35, have never exercised before, are pregnant or suffer from any illness. Please read and follow the safety instructions.

If at any time you feel faint, light headed or dizzy, stop exercising immediately. You should also stop if you experience undue stress, pressure or pain at any time. See your doctor before continuing to workout.

Have safe and enjoyable workouts,

Adriel Yapana

How to Build The Perfect Athlete For Any Sport

The 6 Secrets of Successful Sport-Specific Conditioning

By Adriel Yapana, CPT, ISSA
Fitness & Weight Management Consultant

Let me ask you a few questions.

How does Tiger Woods consistently play his last hole as strong as his first?

How is it that Michael Jordan could consider a comeback in the NBA, and play successfully, at an age when most professional athletes are stuck in their armchair counting their pension checks?

How did Northwestern University, known for its scholastic achievements, win game after game in the 4th quarter, win the Big Ten Championship, AND go to the Rose Bowl game?

Three words.

Superior physical conditioning.

Compare two athletes in any sport. Given equal talent and skill, the player with superior physical conditioning will win…every single time.

If you’re serious about your sport, you must know and live these 6 principles that I call the 6 Secrets of Successful Sports-Specific Conditioning.

Identify the abilities of the ideal athlete in your sport. The easiest way to initiate this part of the process is to picture the top athlete in your chosen sport. Ask yourself what abilities they possess that make them the best at what they do. Abilities are things like flexibility, strength, endurance, power, balance, reaction time, coordination, speed, and agility. Don’t confuse abilities with skills that are specific to the chosen sport. For instance, a basketball player must be able to dribble while running up the court. That’s a sport-specific skill, not an ability. The abilities are what underlie each skill.

Now, examine each ability more closely. Think of the extreme of each ability and rate that level of ability a 10 on a zero to 10 scale. For instance, if you are examining flexibility, who are the most flexible athletes in the world? Gymnasts! So gymnasts require a number 10 level of flexibility for successful performance. Olympic weightlifters would be a 10 for power. Powerlifters would be a 10 for strength and so on for each ability.

Next, take your chosen sport and compare it to the extreme. Let’s use golf as an example. Does golf require the same level of flexibility as gymnastics? Of course not. When was the last time you saw Phil Mickelson do the splits? But, golf does require some pretty significant flexibility in the spine, shoulders, and hips. So while it may not require a level of 10 in flexibility we can estimate the ideal level of flexibility as a 7 or an 8 out of 10. At this point don’t worry about trying to be exact when establishing the ideal abilities of a golfer (or any other athlete for that matter) as your best estimation will not vary much from the ideal unless you really have no understanding of a golfers needs.

Repeat this process for each ability to create your ideal athlete, in this case a golfer. When you finish you should have a chart that looks something like this. Keep in mind that the scores will be different for different sports.

Optimal Abilities for Golf

Ability	Optimal Score
Strength	5
Power	8
Speed	8
Coordination	8
Endurance	3
Reaction time	1
Flexibility	7
Agility	3
Total Score	48

Realistically assess your current abilities. Here’s the hard part. Now you have to be honest with yourself. It’s time to compare your current abilities with those of each extreme. You may or may not be a strong as a powerlifter. It doesn’t matter. BE HONEST! You gain nothing by overestimating or intentionally underestimating your own abilities. In fact, overestimation or underestimation of your abilities will promote absolute failure of your sports conditioning program. If you need to, get a second opinion from a trusted coach or mentor (friends tend to rate you favorably even if you lack a certain amount of ability – they’re your friends after all). They quite often can provide you with the objective eye you’ll need for proper self-assessment.

When you’ve rated your own abilities, you should end up with a chart that looks something like this.

Your Current Abilities

Ability	Your Score
Strength	6
Power	6
Speed	5
Coordination	8
Endurance	3
Reaction time	5
Flexibility	5
Agility	5
Total Score	43

Identify your weak points compared to the ideal. This part is easy. Simply put your abilities up against what you determined to be the ideal for your sport. Then just highlight those abilities that fall below your estimation of the ideal level for your sport. For the example we’ll just continue to use our golf example.

Optimal Abilities for Golf

Ability	Optimal Score	Your Score
Strength	5	6
Power	8	6
Speed	8	5
Coordination	8	8
Endurance	3	3
Reaction time	1	5
Flexibility	7	5
Agility	3	5
Total Score	48	43

Design an individualized training program to focus on your weak points. I think this is one of the most common areas where athletes make mistakes in their sport-specific conditioning program design. It is a waste of valuable time to focus your conditioning program on your abilities that are already at optimal levels or higher.

Look at the example. “Your score” for strength was 6 out of 10 but the optimal score only requires that you possess a strength ability of 5 for successful performance. So how much time and effort should you be spending on strength? Enough to maintain your current levels. Any more than that will not improve your performance, in this case, as a golfer. However, “your” power, speed, and flexibility ratings fall below the ideal for golf. Therefore, the majority of your sports-specific golf conditioning program should revolve around improving those ability scores to achieve optimal levels.

Identify and train in the energy system used in your sport. I have a pet peeve with this one. Most trainers, even some of those who are considered exerts in the field of sports-specific conditioning, screw up this part of their program design on a regular basis. To do this correctly, you must understand the physiology of the main energy systems and how they are used in your chosen sport.

Let me use two examples. A marathon runner and an Olympic weightlifter. A marathon runner relies very heavily on the aerobic energy system to provide energy over 26.2 miles of running in about two and a half hours. A weightlifter uses primarily the ATP/CP system to provide energy to lift very heavy weights in just a couple of seconds. So how much distance running and endurance training should a weightlifter do? NONE. Assuming our weightlifter can walk from the warm-up area to the weightlifting platform, he has plenty of endurance. Get it?

Now these examples are extremes at opposite ends of the energy spectrum, so it’s kind of easy to identify appropriate energy system training. What about sports with mixed energy needs? Take basketball for example. It sure looks like a lot of running, but it’s not marathon-style running now is it. It’s actually a whole lot of repetitive sprints followed by a lot of standing around and occasionally some light jogging. Research shows that basketball actually relies most heavily on short-term energy sources (85% ATP/CP and anaerobic glycolysis) and a little from intermediate energy systems (15% aerobic glycolysis). In other words, if your coach is having you run laps for conditioning you are wasting your time.

Identify and train the type strength used in your sport. Most athletes equate strength or being strong to maximal strength. In other words, how much weight can you lift. However, there are many different types of strength such as maximal strength, starting strength, explosive strength, speed-strength, strength-speed, and strength endurance. Focus on the wrong type of strength training may improve performance in the weight room, but it does very little toward improved sports performance.

For instance, it doesn’t take a 300-pound bench press (high levels of maximal strength) to drive a golf ball 300 yards, but it does take higher levels of speed-strength and explosive strength than the norm. Most of a golfer’s strength training should, therefore, be designed around increasing levels of speed-strength if the goal is to increase driving distance. A sprinter may need to improve his strength endurance to prevent slowing down at the end of a 200-meter dash. A baseball pitcher may need to increase explosive strength to increase throwing speed.

Hire a professional sports performance coach to design your individualized program. If you haven’t realized by now, proper design and implementation of a sport-specific conditioning program is not as simple as it seems. Each individual athlete brings a unique set of abilities to the table, so “cookie-cutter” programming doesn’t work. Each sport has very specific needs for optimal performance. Only those who are trained to identify these abilities and needs can truly provide you with an optimal training program. Without proper guidance, your conditioning program becomes a “crap shoot”. You may get lucky and actually improve your athletic performance, OR more likely, do nothing to improve performance. By the way, a poorly designed sport-specific conditioning program can actually reduce your ability to perform at your best on game day.

If you have learned anything from this special report, consult with a professional sports performance coach or strength and conditioning coach to make every play your best.

Yours in Peak Performance,

Adriel Yapana

P.S. For a limited time, recipients of this report are eligible for a special bonus. Until July 10th, you can get your new training program started at a reduced rate just for requesting this report.

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Adriel's quotes of the day...

"The will must be stronger than the skill." - Muhammad Ali

"A goal is not the same as a desire, and this is an important distinction to make. You can have a desire you don't intend to - Tom Morris


Train with Passion!,

Adriel Yapana