Iron Dog Fitness by Orozco

2009 in Review!

Looking Back at 2009's Accomplishments and the Great People I Met!

An Unbelieveable Record and Unbelieveable Athlete

Usian Bolt 100m WR and 200m Time 19.19

 

 

 

 

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  IKFF Kettlebell Certification Day, July 2009

 

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November 2008 Issue:

 

Exercise, Leisure Activities & Fun

by Damien (Adrian Orozco)

 

I remember years ago when I was a kid I used to have fun just running from classroom to classroom. When I was in highschool I used to wait for the last minute and then goin racing down the school to get to the other side of the campus to try to make it to class on time.  At times I would play catch with my friends or race them to the classroom to see who could get there first.  At that time I also use to buy magazines such as Iron Man Magazine and Muscle Media.  Exercise at this time was really just for fun.  Running at that time was simply for pleasure and to help time go by.  I would go outside and play football out in the alley ways or the street with my buddies. To this day I have scars from crashing down on the cement or colliding with trees. 

 

Check out the video below, these two kids are playing with Kettlebells, NO KIDDING!

 

 

Try and guess who will win this game.  Preparation must have taken course to get to this skill but listen to both of them even if you can't understand what they are saying.  It is obvious from their voices that they are having a great time and at the same time they are competing to be the winner.  All though there is no physical prize gained here there is definitely an emotional prize, that being self-esteem and postive energy

 

Sometimes I am asked how I got into exercise. There is no one single answer that can explain this.  One thing that could possibly summarize it is just the fun of challenging myself.  I always enjoy challenging myself and where I enjoy it most is in exercise.  This is not to say that there isn't days where I simply just don't feel like exercising and occasionally I will skip it.  When exercise starts to become a drag you have to find a way to make it more exiting or just re-ignite that excitement altogether.  Check out one of my masters Steve Cotter on the video below.  Doesn't he look like he's having fun?

 

 

You can almost see the smile in his face as he does this. Is he exercising absolutely, is he being challenged, maybe not now but I bet it was at some point.  He's not doing leg curls, bench press or any of the traditional bodybuilder type exercises but he is getting a workout.  Sometimes exercise can be as simple as going for a hike or as challenging as trying to climb a mountain on one of your vacation trips.  If your going to go to places like the Grand Canyon ( vacation and leisure activity ) you will have to exercise by walking and climbing if you are going to truly enjoy it.  If your going to get to the Grand Canyon and just sit then you might as well look at the Grand Canyon on your TV while watching a DVD. 

 

Exercise doesn't mean you have to run full speed or lift heavy weights and it doesn't have to be so uncomfortable that you can't do it.  It should be challenging though if you are going to advance in your current fitness levels.  Climbing a mountain could be fun but it will also be challenging if you pick a mountain that is high enough.  You could also try entering events in advance and then start preparing yourself to win or atleast complete the event.  Just completing an event such as a marathon or a mudd run can be rewarding enough to bring that euphoria of success. 

 

If your like me the challenge of a new exercise in itself is just enough to keep me going.  Sometimes you have to get out of an old routine and get into something totally different just to stay active and motivated.  Even just trying something you have never seen is good enough to get you jump started on an exercise routine if you are having trouble getting motivated to become physically active. 

 

Search within yourself and also come out of your own comfort zone and maybe then you will find exercising to not be exercise but instead a leisure activity which is fun. Try it!

 

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 Newsletter: October 2008

 

Will Olympic Style Training Improve My Vertical Jump Better Than Power Lifting If I Am A Highschool Male Athlete?

 

There are many factors that are measured in performance of a young athlete aspiring to join professional sports such as the NFL.  The Vertical Jump is one of the standard tests that are used by coaches, athletes and especially professional sport recruiters.  The NFL uses what is know as the NFL combine and in it is included the Vertical Jump. Even the Bigger, Faster, Stronger program used by many Coaches and Strength and Conditioning Trainers to create an exercise program has the Vertical Jump in there as part of several tests to make sure that the athlete is making progress with their exercise regimine.

 

Many styles of training are coming out and some trainers such as that of  Troy Polamalu of the Pittsburg Steelers uses his unique style of training which targets the fast-twitch fibers which are well known for producing power and speed.  Lifts that are performed during Power Lifting training also target fast-twitch fibers but in a very different way.  The emphasis is slow and controlled force production while trying to achieve maximal motor-unit recruitment to execute a maximal 1 rep max.  Bodybuilding routines apply the same principles of trying to focus on slow and controlled movement to produce sub-maximal force to get maximal muscular development.  This might not be ideal as this does not usually transalate into speed.  Powerlifting will produce the power but without any emphasis on speed most will agree that speed development will not be achieved efficiently.  Another point to consider is that huge muscular development doesn't really mean that the individual is very strong.  I've seen real skin guys lift heavier than their steriod filled counterparts.   I also know women that can lift heavier than some guys I know and can put a guy on his back because of the type of training they do and the way they control their bodies to produce one heavy knock out punch.  I am not talking about ripped muscular women, I'm talking about an average fit looking woman. 

 

Getting back to the subject of training and the vertical jump, a recent publication of the 'Journal of Strength and Conditioning Research', took on this question.  27 male student athletes were chosen from a rural high scholl football program in the southeast United States.  The age group that was chose was 15.9 plus or minus 1.2 years difference with limited weight training experience.  Under supervision of a Strength and Conditioning Coach instruction was given to ensure proper form of the designated exercises for 4 weeks of general strength training program prior to the 8 week group-specific training. Once the 4 week program was over the athletes were tested on the Vertical Jump using the Vertec from Sports Imports of Columbus, Ohio.  The young athletes were than divided into 3 groups that being a group for (OT) Olympic Training lifts, a group for traditional (PT) Power-Lifts and a control group.  The control group was the only group not to lift for the rest of the 8 weeks.

 

 

Both groups were given a group of Core lifts specific to there group and share several auxiallary lifts.  For instance, the (OT) group performed Power Cleans, Hang Cleans, Clean Pulls and the Snatch which are specific (OT) lifts.  The (PT) group on the other hand performed the Squat, Overhead Squat, Deadlift, and Leg Press.  Both groups shared auxillary lifts which included Bench Press, Military Press, Lunges, Attacker, Push-Ups, Sit-Ups and Back extensions. 

 

The outcome of the three groups was as follows: for obvious reasons since the control groups did not train they suffered a decrease in vertical jump of - 1.7 plus or minus 2.9cm in there vertical jump.  The OT group and the PT group both saw improvement with that being 2.4 plus or minus 4.7cm for the OT group in comparison to 1.1 plus or minus 3.1cm for the PT group.  Although both showed improvements in the Vertical Jump, the OT group saw a slightly greater improvement which might indicate the Olympic Lifts have a slight advantage over Traditional Power Lifts. This does not mean that the highschool athlete should stay away from Power Lifts but that they should make sure that Olympic Lifts are mastered and performed if they plan on having a competitive edge during testing.

Also, it should be noted that Olympic Lifts offer some benefits which can not be mimiced by Power Lifting.  Steve Brown from the NSCA put this out very clearly saying that the benefits that Olympic Lifts offer is that they teach explosiveness and how to become explosive.  He also stated that they teach synchonized muscle firiing all out effort and help you with accelerating various weights

and objects along with recieveing force.  Being explosive is important along with recieving force and applying force in sports such as football.  Explosiveness and vertical jumping is not specific to football only but actually required by many competitive sports such as volleyball, soccer and basketball.

 

Loren Chiu, NSCA-CSCS, MS of the NSCA also made a good case by pointing out that Olympic Lifts offer the unique advantage of both developing RFD ( Rate of Force Development ) along with reactive strength and stabilization of the axial skeleton.  With all these advantages its hard to see why these lifts would not be used.  Not only will you improve your Vertical Jump but you will also develop yourself as a better athlete by learning the extra beneficial components Olympic Lifting.

 

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( October 2008 Feature Service of the Month )

( Heavy Rope Training )

 

First of all let me start by saying "Thank You Thumper," ( Gabriel Morales of the Salesian Mustangs ) for allowing me to take this video of you performing the Alternating Waves Exercise using the Heavy Ropes.  This is about 30 seconds of Undulating Alternating Waves with the use of a 40 foot rope.

 

 

This is a great exercise for improving Athletic performance and cardiovascular conditioning.  Some of the Athletes I have worked with have told me that the limiting factor to their speed and endurance came mostly from shoulders getting fatigued before their legs did.  This exercise will definitely help build endurance and strength in your arms and shoulders.  Ask anyone who has done this exercise about the great muscle pump they feel in the shoulders and arms, Wow!  Another point I would like to make is that some people can't really get on any type of cardio equipment because of serious chronic or hip or knee problems.  If you have any of these problems, no worries, you can still get a great cardio workout without stressing out those areas.  No need to let your cardio levels decline, this exercise will keep you going.  Even if you have had a recent acute injury and need to stay of your legs, this exercise is definitely the exercise to do. 

 

I would also like to thank Speedy ( Michael Rodriguez of the Track and Field team for the Salesian Mustangs ) whom also let me get a video of him doing the ALTERNATING WAVES WITH SPLIT SQUAT COMBO using HEAVY ROPES!  Watch below and Enjoy!

 

 

These days you see Eliptical machines that require the use of your upper and lower body to get cardio training but how about using your entire body.  If you really want something new and exciting and feel that you are at an advanced level when it comes to exercise you really have to try this.  This exercise along with the previous exercise will skyrocket your heart rate no matter how fit you are.  It's an excellent form of interval training in which you combine periods of high intensity cardio with rest periods for a given time.

 

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September 2008 

(Special Featured Service of the Month)

 

Optimum Performance Bodywork

 

 

This service is unique and exclusively offered by, ‘Iron Dog Fitness by Orozco’ in Commerce and various cities of Los Angeles . The nearest OPB practitioners can be found in San Diego and other areas in California outside of Los Angeles.  So you are probably wondering what OPB (Optimum Performance Bodywork) is.  

 

OPB is a combination of various techniques of specific structural soft tissue work including  Rolfing, Feldenkrais, Soft-tissue Release, PNF (Proprioceptive Neuromuscular Facilitation) Structural Integration,  Massage, etc.    By combining bodywork, massage and active muscular re-education exercises it can help re-establish normal function and connection of the muscular and nervous system.  This powerful combination will help relieve chronic tension and pain, improve flexibility and help with gait and posture. The advantages of these techniques is that they involve some massage without the need of oils.  You can have this type of structural work with you workout clothes on.  It can be done on a stretching table and even done on the floor.  No special equipment is needed. 

 

OPB is powerful way of helping improve movement, performance and health.  The way it does this is by helping to release muscle tension and re-establish the connection between the mind and body.  It helps with muscular re-education and release of that unwanted stickiness that can occur in fascia when muscles have become strained or injured. 

 

What is Fascia?   In case you didn’t know, Fascia is the soft tissue component of the connective tissue system. It is an uninterrupted, three-dimensional web of tissue that extends from head to toe.  It goes deep into and surrounds muscles, bones, nerves and other structures of the human body.  It is responsible for maintaining structural integrity much like a plastic wrapper surrounding a piece of beef jerky; thus providing support and protection; and acts as a shock absorber. It also has direct communication receptors via the peripheral nervous system which sends messages to the brain. 

An anatomy class would be required to explain its entire role.   Let’s make it simple.  When fascia gets knotted up (stuck together), this does not allow muscles to move freely as they typically would. Sometimes that shoulder tension you feel is those muscles getting all tense up and forming into knots ( a bulged, tense muscle ).

 

Imagine this!  You get a rubber band and you create a knot.  Once knotted you pull on both ends of the rubber band which makes the knot even tighter.  If you keep pulling on it and apply enough force, it will tear at the knot.  That is how muscle tears sometimes occur. Ouch!  Muscles will stretch to the limits of your flexibility but not much more beyond, unless properly trained. Muscles will tear most definitely at an area lacking its normal integrity (meaning injury or knot) when pulled at tension exceeding its limits.  

 

Sometimes I get clients whom complain of back pain.  Most of the time I find that the back pain has nothing to do specifically with the back itself but instead with areas such as the front of the hip, hamstrings or calves.  At times I get clients whom have come from the doctor’s office and they say that after several visits the doctor told them that there was nothing wrong with them.  Hmmm!  You back hurts but nothing is wrong.  Pain is always an indicator of something being wrong.  A problem might not always be where you feel it.  Look at it this way.  The sun has no direct contact with the earth, yet it emits rays strong enough to give us a sun burn if we stand exposed long enough.  This is a perfect example of something distant having enough influence to cause direct harm on something to which it has no direct contact with.  Thus if you have an issue directly related to let say your calve muscle, although it does not directly contact your back it does so indirectly by the web like network of the fascia which connects to all regions of the body.

 

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Newsletter: July 2008 

 My Educator for July!

 

Me ( Left ) and Steve Cotter ( Right )

 

Last month I went to get my official certification as a Kettlebell Trainer. It was a great experience and a great way to confirm my skills as a QUALIFIED Kettlebell Trainer.  I had recieved previous instruction from Pavel Tsatsouline and Anthony DiLuglio so I was already trained on the correct use of Kettlebells.  The next step was to get the certification to confirm that I am well qualified and demonstrate the knowledge and skills to perform and instruct in the appropriate use of Kettlebells.  To often I have seen trainers attempting to teach the skill of Kettlebells, but their lack of knowledge and training stands out under the eyes of a truly QUALIFIED KETTLEBELL PRACTIONER.  I won't point out any gyms nor will I put some names out there but I strongly advise you to ask for credentials like a certification or degree.  The Kettlebell Certification as a certification specifically states that the trainer is is Certified Kettlebell Trainer and not just a Personal Trainer.  Don't get me wrong, a Personal Trainer has the knowledge to train with free-weights, machines and maybe even core training but it does not certify nor demonstrate the skill to demonstrate the proper use of a Kettlebell.  The use of a Kettlebell is a very specific and unique style of training and even a Certified Kettlebell Trainer will call themselves a practioner and not an expert.  With that being said, I am telling you that I am a Certified Kettlebell Trainer and Practioner just like any wise doctor would say it.  An honest Doctor with true honor and integrity will always tell you that they are practicing medicine and will never say that they are medical experts.  It takes constant practice to become an expert in any field and even then there is always room for improvement and something new to learn. Would you let someone without credentials practice medicine on you?  I know I wouldn't.  I would expect some education, referals and paperwork to back up the knowledge they claim to have. Don't let someone tell you they know and can show you how to use a Kettlebell without first asking for the paperwork to back it up! 

 

Switching to another subject.  I thought it was very funny that Steve Cotter was actually attracted by the shirt I was wearing just before the start of the Kettlebell Certification course.  I walked up to him on day 2 and asked him if I could take a picture with him.  I only had my tank top on at the time but he had seen me earlier with my shirt on so he asked me if I could put it back on and take a picture with it.  I thought it was a great idea.  I got this shirt as a gift from one of my girlfriends co-workers whom brung it to me from Mexico.  I love this shirt and like to wear it often.  Ask my girlfriend!  Watch me walk in the gym!  If you ever see me in person or work with me, you will see me wearing it often.

 

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Newsletter: June 2008

 

My Educator for June!

 

Anthony Diluglio was my professor this month.  He taught me what he termed, "Ropes Gone Wild", in his seminar at Davis Koh Physical Therapy lab.  'Ropes Gone Wild', is the use of of 40 foot to 50 foot long rope which is about 1.5 to 2 inches thick used to gain cardiovascular benefits.  He also taught me how to use what he calls the "Outlaw Rope" which is a much smaller rope used to do pull-ups and add intensity to Kettlebell Swings.   

 

The method he uses with this Python sized rope is 'Undulation' which is using the rope to create waves.  It can be used various ways and the best part is you can actually go directly to his website and watch free video demos on how you can use the rope.   For people with knee and back problems this is the best option for getting cardiovascular training without undue stress. 

( Anthony Diluglio and Me )

 

I like the ropes also because you can build stronger and fatigue resistant shoulders and only need a pole, post, or tree to rap your rope around and get one of the best cardiovascular workouts ever witnessed.  The only possible matching cardio workout like this you can get is ofcourse the use of Kettlebells.  These two pieces of equipment are my top two rated pieces of equipment for homegym or outdoor cardiovascular equipment.  Try it out and witness the benefits!

 

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A Proud Moment to Remember for Salesian Mustangs Track & Field Team of 2009

This year was tuff.  We worked hard and stayed together but with all that being said the 4x100 team which consisted of top runner Mike Rodriguez, Nick Aguilar, and two guys trying to take the lead for next year Adrian Barragan and Aaron Guevarra our season ended at the Southern Section CIF Divisional Prelims. In the Throwing events was Rookie MVP Richard Avitia in the Discus and Shot Put whom out performed all of last years veterans this season.  This being my first season and experience as an Assistant Track & Field coach was filled with joy as I had plenty of success.  I started the season with expectations of helping the Mustangs Track & Field team win and although the entire team didn't win 5 of these althetes made it farther then they expected. The rewards of victory were really felt as I handed down the awards to each athlete that contributed to the team and especially those with 1st time personal victories.  Each athlete improved through out the year but the greatest improvement was by the 4x100 relay team and our thrower Richard Avitia. 

All this success could have not been acheived without many key players from the Distance events such as Mark Mojarro and Abraham.  These guys and several others helped us win 2 out of 4 league meets.  Head Coach Gabriel Medina also had the pleasure of handing out awards to these young athletes. 

Our healer Eric helped keep athletes healthy throughout the season and without his help we might of not gotten this far.

Next season we plan on doubling our success and to this day we are working on building our team to 50 plus strong so that in the 2010 season we will dominate in league, challenge in the Division and fight to the State Meet. Go Mustangs!!!!!!!!!!!!!!!!!!!

  Congratulations to Fuego Tech Crew 76

Last month was not just a rewarding month for Track & Field, it was also a rewarding month for the Fuego Tech Cadets of Crew 76 as they all succeeded in passing their physical entrance exam at the Hansen Dam of Lake View Terrace, California last month.  I had been working these warriors to the ground but the sweat and struggle these men and women went through really paid off.  The Fire Captain testing the crew said to me that it was rare to see an entire crew get through this test.  Those words were a testament to my success as a trainer and confirmed that what I had set up for these brave cadets was the right formula to help them succeed. Anthony Claustro ( Co-Founder of Fuego Tech ) had been introduced to me by Defensive Coach Villasenor of the Salesian Mustangs football team.  He had assured Anthony that I would take this crew through the right workout to get them through the physical and he was right.  Anthony was very impressed from the beginning as he saw me take them through day one. I made sure that I did what was neccessary to keep him that way. Congrats!

April 2009

Salesian Track and Field Team Prepares for Prelims 

One of my greatest accomplishment last month was getting the Mustangs Track & Field team to win the season opener and the following meet after.  After this we faced some tuffer competition with teams from St. Genevieve and Verben Dei HS.  We expected to be challenged against Verb but not so much against St. Gen.  The biggest challenge we faced against these two schools was they had a full team prepared for every event.  Although we have great runners and throwers, one of our weakness was not having a great hurdling team and team mates that can perform well in the jumping events such as the long jump and high jump. 

 The Cross Country team led by Coach Medina helped us score by placing 1st and 2nd in most if not all of the meets.  Our throwers dominated in the last three meets helping to keep us high in points by always winning 1st and 2nd place.  Having won 7 of 15 events in our third meet was tuff to digest but we lost only by margins.  Our last meet was the tuffest and I expected it.  Verb had great runners for every event and although we also dominated here in the Throwing events we lost again do to not having great jumpers.  Knowing our weakness we will be working on recruiting great jumpers and hurdlers to give us a winning chance next year and try to dominate in the division.  Adrian Barragan and Aaron Guevara will be working on improving their speed to claim the #1 spot in 2010. As of now we are preparing for the Prelims so that our best make it to the CIF Finals.  Our prelims will be April 22nd and our CIF Finals will be on April 29.

What I've Been Doing Lately

This year has been a very interesting year.  I have been working with my individual clients but have also added several organization into my daily tasks.  A big part of my time has been spent working at Salesian High School with various sports in the

Athletic Department.  Recently this year I started working with the Track and Field department as an Assistant Coach.  It has been very rewarding because the team as a whole has won their first two meets.  The first win was against St. Anthony's High School in the city of Long Beach where we won with a total of 62 points to 43 points.  Our quest to go win the division continued with a victory over Bell-Jeff HS with a score of 64 to 53.  Although we have faced many challenges as a team, the commitment to win and have fun at the same time has contributed largely to our success as we plan out team work to win every event.

December 2008 Issue:

 Feature Service of the Month 

  (  Weight Loss )

One of the main reasons people hire me as a Personal Trainer is the needed direction to help with weight loss.  Most of the time someone consults me for this type of service is that the individual wants to figure out the secret formula to losing weight, but the truth is, there is no secret. 

So why is it that so many people are having trouble taking off a few inches or a few pounds? 

A lot of the trouble is at home.  I said it many times before and I'll say it again.  I was raised on a mexican diet which usually is heavy on lard, tortillas and fried foods such as tacos and burritos.  Oh yah one of the famous weekend breakfasts well known is the Menudo. Yes, even Guacamole was and still is part of my menu when I eat.  I don't completely avoid these foods but I also don't over do it.  Over doing it is where it starts for people whom suddenly see the weight gain. I know this kid who sits with his dad at the dinner table and together they will finish a whole bag of corn tortillas. That in itself is the other part of the problem. So now you see why I say that a lot of the trouble is at home.

This home issue thus leads to another problem which is neccessary to a successful weight loss program.  Social support is neccessary.  Doing things on your own can be done but they will at most times not be as efficient if you don't get help.  Social support is a challenge at home if your raised the same way I was raised to eat.  How can you tell your loved ones at home that you don't want to eat what they are putting on the table? I know that for a lot of people this is a challenge.  Sometimes one person such as the wife will try to make a change for the better but the husband won't participate or may become insecure of the spouses intentions fearing for themselves that their partner might be trying to improve their outer self-image with the intention of attracting someone else.  These feelings of insecurity may create tension at home which will not be good for the one trying to lose weight.  The best way to resolve any of these issues is to try and get the family or spouse involved so that everyone is shifted toward a healthier lifestyle. This will help create inner-family social support network which is very important.

Another barrier to weight loss is cravings.  Especially now with the holiday bombarment month to month since October which stirs up the holiday spirit out of co-workers at work and family and friends at home and in the neighborhood it becomes extremely difficult to stay away from sweets and fatty foods.  So how can you hope to dip some pounds on the scale and start shrinking inches from the waist and elsewhere.  That is something which requires your strongest inner-most will power.  It gets more challenging because everybody starts talking about those great cupcakes or the delicious chocolate inside the break room.  Although the intentions of the people bringing these treats are good, the outcome can be quite shocking and disasterous to your weight loss goals.  Just when you thought the celebrations were over, New Year's Day celebration arrives for the new year and chocolates and treats continue in February for Valentine's Day.  The bad treats really don't end until about March which really has no significant holiday that encourages everyone to eat bad.  Putting off weight loss doesn't help either because it in itself is procrastination.  The holiday excuse has been around since holidays existed so trying to lose weight in this situation requires some serious self-control.  At this point your best option is to try and create a social support network at the work place so that you can work with your co-workers whom might be trying to also lose weight succeed with you as a team during these holidays.  Getting your support group both at home and at work will make it so much more easier to keep you on the road to a successful weight loss program.

To start losing weight you have to start doing something about it and stop making excuses as to why you haven't lost the weight (unless you have a real organic reason why you actually can't lose it such as prescription medicines or thyroid issues, etc. ) or why you haven't chosen to start.

I can go on forever as to the reasons people don't lose weight but I won't.  I thought I'd mention some important factors to give you a starting point.  As to my services for weight loss, I take the NO SECRETS, SIMPLE APPROACH. 

#1 I figure out your goal and start putting together the pieces to the puzzle to help you achieve that goal.  You need to have a plan but you don't have to worry about this part because I create the plan for you.  This means you don't need to do all the thinking because I do it for you.  Your simply have to put the plan into action. The plan to your success then requires the next step.

#2 I said earlier that you need social support, again this is where I come in.  I become your social support by becoming part of your weight loss team. Teamwork will always result in a better more efficient outcome.  In this case I am part of your team.

#3 The plan: You were probably wondering what the plan involves.  The plan involves both nutritional counseling and an effective exercise program that will challenge your body so that you can achieve the results you desire.  This becomes #3 which is the educational component.  You learn to make better meal choices while still enjoying a lot of those unhealthy foods and you learn to exercise correctly.  Exercise correctly means that which is both appropriate to your current fitness levels and the learning of proper exercise techniques.  My expansive knowledge of various and unlimited forms of exercise programming makes my training both challenging and exciting because there is always something new to learn and a new style of training approach. 

In summary, to START LOSING UNWANTED WEIGHT TODAY!  Call me today to book a 1-TIME FREE SESSION @ (323)972-4487 or E-Mail @ irondogfitness@live.com

You might want to refer Santa also, he looks like he could to lose some weight!

November 2008 Issue:

Commerce Health & Wellness Fair October 2008

This was my first time as an exibitor representing my own company.  I had been to several Health & Wellness Fairs for my school and gyms I worked for before but I had never been to one of these in which I am representing myself.  It was a fun event.  I actually had alot of people participating to take a free bodyfat analysis test.  The turn out was better than I expected and the experience was much more fun than the previous ones I had participated for other companies.  My girlfriend Raquel was there to support me so that made it much more fun.  In the picture she is sporting my custom workout tank top which you can purchase for you, a friend or relative.

    November Feature Service of the Month  

  ( Kettlebell Training )

The Art of Kettlebell training is unlike most styles of training.  Although many systems of training exist most are limited by the potential benefits which can be accomplished. 

What makes Kettlebells so unique? 

There are many answers to this question and none can say it all. To the left of this article you will see another article which shows something which can't be done with other types of equipment.  Although you might come close, you will not get the same feel nor the multiple benefits of such a skill.

Observe the video to your left.  Both kids are playing with the Kettlebell but at the sametime they are getting fit.  It shows that they have developed both an Athletic skill and a strength and conditioning component.  Catching a wait as it flys into the air requires precise timing ( and guts ) and the abilities to both recieve and produce force.

Olympic lifts such as Power Cleans and the Snatch also teach this skill but can you move around and add an additonal component of skill which the two young men have acquired in the video?  Not neccessarily.  You would have to first develop the basic skills of the Kettlebell to advance into some of the more time efficient exercises which can be performed with Kettlebells. 

Kettlebells can be used in static style techniques such as is used in free-weight training in which only linear movement is required or can be used with movement skills such as swings, snatches and rotational movement patterns which can develop a resiliant core and a well defined physique.  

Kettlebells can be used to reduce body fat, improve cardiovascular fitness levels, develop power and strength and most importantly for athletes is that of developing athleticism.  They can also be used to re-habilitate chronic injuries and even go as far as adding strength when previous efforts have failed.  

Work capacity is one of the primary uses of Kettlebells for most competent lifters.  This can be defined as the ability to perform work for prolonged periods of time without drawbacks of fatigue.  People who work in heavy labor jobs such as construction can benefit from this concept.  Yes, again I must mention athletes.  Athletes in particular football players need to be able to play on the field for hours (especially in the last minutes of the 4th quarter ) without getting exhausted.  Lineman collide on the field against the opposing team and most of the time don't get much recovery before the next play begans and they have to either hold the integrity of the line or break through it.

Cross-Country athletes have to be able to run for long periods of time without fatigue or else they will end up falling behind on the race. 

I also use my Kettlebells with older clients focusing on developing their strength and balance.  No one in my training sessions is left untouched by my Kettlebells.  Age is not a factor nor should it be. 

Kettlebells were neve intended to be used as dumbells so don't be fulled by trainers or people in general that use them this way.  I've seen this mistake to often.  If you are going to do arm curls or step up lunges with Kettlebells might as well put them down and just grab a dumbell.  Kettlebells have much better use and time shouldn't be wasted on such simple exercises if you are going to use them to your advantage. 

Observe the look of this amazing piece of equipment, then go to my exercise archives page and you will see some of the unique ways in which they are used.

Exercises such as the Bottom's Up Press and Swing Around the Waist are a few examples of the unique ways in which Kettlebells can be used and will require more than one single muscle to perform correctly and to the highest potential use.  Let me give you another example of incorrect and inefficient way of using things for the wrong purpose.  What do you think would work best, getting a forklift to drive you car to New York or a flat bed tow truck?  My gusess is you said a flat bed tow truck ( I hope ).  That's correct! The flat bed tow truck would get your car to New York much faster and more efficiently.  The same amount of work is produced with less effort and that is what Kettlebells are all about.  Learning and actually getting the most amount of work done with the least amount of time and effort and yet building the capacity to be more effective at doing so.  The best way to learn to use Kettlebells is by a skilled professional.  Don't settle for less!  If you would like a free session to witness and experience Kettlebell training, call me today and we will work out a good time which best suits both of us so you can learn something new today!

Trim the Gut and Get Rid of that Beer Belly or whatever YOU DONE to get it that way!

by Damien ( Adrian Orozco )

What happen?  That's the question that pop's in some peoples head when they finally realize how big that belly got.  We look at ourselves in the mirror everyday and we do this without noticing what is happening to our bodies.  Think of this!  Can you remember how long it took you to realize that you didn't look the same as you did last year?  If you don't remember, try looking for a picture you took last year.  Walk up to the mirror and look at the picture first!  Then look into the mirror and stare at yourself!  What's different?  Is it your face, your hair cut, your arms OR YOUR WAIST LINE? Do you look better or worse?  Is there a big difference in how you have aged? 

Being in the business I am in, I can really appreciate what my dedication to exercise and my total health in general has contributed to my appearance overall.  My waist line is still nice and trim and my muscle tone is still well established.  The most important thing other than my health is that I haven't aged much.  I've met people much younger than myself and sometimes can't believe my eyes because they look 10 to 20 years older than me.  Even they can't believe me when they ask about my age.  I still get carded for my CA ID at times ( yes, I know it's the law, but they don't always do it, right? ).   That feels wonderful. 

I don't have trouble reaching behind my back, but I see the opposite in almost every person I assess for shoulder flexibility and mobitily.  Getting a Kettlebell and swinging it around my waist helps me keep that motion but it also helps me get my abdominals involved so that I address both my shoulders and my waist line.  Check it out the video above and enjoy!

If you are playing basketball this is a great exercise for you because the range of motion requirements required to pass a ball behind you to your teammate is important.  You can't execute a quick and powerful behind the back pass if you don't have the motion, strength or endurance to perform it.  You also need power and endurance in your wrist.  This exercise will help you get that. 

The Power of the Kettlebell

by Damien ( Adrian Orozco )

Kettlebells are becoming extremely popular amongst athletes of all types and even the general population.  The experience of the Kettlebell is like nothing you've seen before.  It builds muscular endurance and strength, cardiovascular, power, explosiveness and so much more which can not be achieved by conventional weights and machines.  Even all those interesting toys that are put out like bands, balls, etc can not compare to the versatility of a Kettlebell.  The muscles worked and the amount of exercises are numerous and the benefits out number anything seen in the health and fitness industry before. 

Kettlebells and its training style originated in Russia and is rapidly spreading across the United States.  It is contagious once you experience it.  I offer Kettlebell training as part of my personal training sessions.  Before I have a client workout with Kettlebells I make sure that there are on underlying issues but even then some issues can be re-habilitated with Kettlebells.  

The Kettlebell is truly a compact stand alone home gym which can be used anywhere and anytime without the need for alot of space. 

College of Canyons

9th Annual Cougar Strength & Conditioning Clinic

Raquel ( my girlfriend ), Alwyn Cosgrove ( Center ), and Me

May 17, 2008 @ the College of Canyons

Mother's Day last year

This was Mother's Day last year.  We had dinner at one of my favorite Mexican restruants located in Pasadena, California by the name of Mijares Mexican Restruant.  We enjoyed our food to the tune of live music by the local Mariachi Band.  Mother's Day is just around the courner again.

What the Hell is a Kettlebell?

by Damien ( Adrian Orozco )

Your probably wondering where you can find out what all these Kettlebell exercises I rave about are.  I tell you the name constantly but never really show you what the exercise looks like.  The reason for this is that most people don't have immediate access to a Kettlebell let alone even know what it is.  Well here is a link to a website which sells a DVD which I purchased.  It has several exercises which I learned at one of Pavel's workshops.  The DVD is called, "Encyclopedia of Kettlebell Lifting", sold by Steve Cotter.  Click the link below.

http://www.fullkontact.com/cmd.php?af=755337

Re-Using Coffee Grinds From Starbucks to Give Your Plants Nutrition

by Damien ( Adrian Orozco )

Recently when I went to Starbucks to purchase a cup of coffee.   I was surprised to find that they are recycling their coffee grounds by giving them away to anyone whom is willing to take them.  I'm serious here is a picture of the bag they gave me. It must weigh at least 10lbs.  I know that they are in trouble right now with a recent lawsuit related to managers getting a share of the baristas tips and the competition that McDonalds is giving them by adding their form of IcedCoffee & providing a Wi-Ficonnection.

The purpose using used coffee grinds is to get people to get a form of "green" material as a side-dressing to Nitrogen loving plants.   This is a form of Organic gardening which can save you a few bucks by not having to buy potting soil or nutrient rich additives for your garden.  I am not a professional gardner so I am looking at a baby tree which is in a pot and seems to be headed towards its death.  I will add the used-coffee grinds I got for free and see if my tree comes back to life.  Thanx Starbucks!

If you drink tea you can actually also throw the reminants of the leaves into your garden instead of the trash can.  Your plants can always squeeze out some nutrients out to help feed itself.  Have you noticed how on streets and freeways plants somehow seem to find their way through.  The plants crawl out through the cracks and pores and eventually break up all those expensive sidewalks, streets and freeways.  Yes, nature too, tries to find a way to survive despite peoples efforts to control it for the purpose of building personal habitats according to their own likes and wants.  ENJOY THE GREEN!