If you guys missed it, i launched my new podcast, Coach Chappy’s Corner last night over at Woosahstudios.com. This will be a weekly show where I talk and teach all things fitness, health, and nutrition.
The show has 3 segments: The workout of the moment, #askChappy and my personal favorite, the #ChappyChallenge. The workout of the moment will show various routines that you can do at home or at your gym. ask Chappy is where I answer all your fitness related questions which you can send via twitter by tagging me (@chappycallanta) and using the hashtag #askChappy. The Chappy Challenge will be a workout challenge that will feature 2 people who will go against each in various fitness (and beyond) competitions.
The show airs every Monday and Wednesday on WoosahStudios.com. It’ll be up on iTunes soon but for now, here’s the YouTube link or just watch it below.
Watch out for the second episode tomorrow night at around 11pm on woosahstudios.com
Attention coaches, fitness professionals, trainers, and fitness aficionados. I’m hosting my first SMRT-Core and Triggerpoint weekend workshop for 2014 on February 22 and 23, 2014 in 360 Fitness Club Ortigas. 22nd floor strata 100 tower, F. Ortigas jr. ave. Ortigas Center, Pasig city. There will be a limited number of slots so sign up now while the EARLY BIRD PROMO is still on. More information can be found below.
Triggerpoint 4 hour Certification Class:
February 22 Saturday
CEC/CEUs (for those looking for units to maintain certifications) – .4
fee: 7,000 php
EARLY BIRD RATE: 6,000 php (until February 1)
SMRT-Core 8 hour Certification Class:
February 23 Sunday
CEC/CEUs (for those looking for units to maintain certifications) – .8
fee: 11,000 php – includes SMRT Core Grid
EARLY BIRD RATE: 10,000 php (until February 1)
Weekend Fee: Gets you into the 2 courses
fee: 16,000 php
EARLY BIRD FEE: 15,000 php
All fees include manuals, trigger point practice kit for trigger point class, FREE SMRT-core grid and lunch for the SMRT-Core class.
For more information on trigger point and SMRT-core, visit http://www.tptherapy.com
I’m starting this year off not with new year’s resolutions (did that last year) or with tips on how to start the year right (wait for it here) but with some great news. I’m finally going to be a dot com! That’s right, in a couple of weeks, I will be launching my new website, chappycallanta.com. It will have a lot of the same material but will now be more than just a blog. Sure the blog will still be but you will also be able to find my all new podcast (also under woosahstudios.com), a lot of workout video tutorials and a lot of new surprises.
Before I launch that, I’m also happy to announce my new small group training sessions! If you want some personal training from myself in 360 Fitness Club and you want it at a discounted rate and you want to train with your friends (or make some new friends in the process) then this program is for you. Small group training is great way to train as a group in a semi-competitive atmosphere but with everyone working together for the goal of getting fitter, stronger and ultimately, better. I will be taking you through all of the sessions personally and we will be doing a lot, so prepare for some pretty challenging training. Small group sessions last for 1 hour and is scheduled at the following times and places listed below.
This is a 10 session program which means you will have to stick to the schedule below to maximise it. Each class can only accommodate 4 people. We want quality here, so I’m keeping the numbers down. This will be the first batch of the year, if for some reason, you don’t want to take advantage of the discount now, wait until March for the next batch
360 Ortigas (4 slots):
Wednesdays and Fridays at 5pm-6pm.
Dates: January 22, 24, 29, 31. February 5, 7, 12, 14, 19, 21
360 Plus Fort (4 slots):
Mondays and Thursdays at 12pm-1pm.
Dates: January 20, 23, 27, 30, February 3, 6, 10, 13, 17, and 20
Buy in for a slot is 5,000 pesos but if you sign up between now and January 10, you’ll get a 20% discount! That’s right, from now until January 10, each slot will only cost 4,000 pesos for the whole 10 sessions.
Here are some reminders in case you’re interested to sign up. There are only 8 slots so hurry!
1. Only available for current and new members of 360 Fitness Club (ortigas, makati or timog) or 360 Fitness Plus (for Fort).
2. There will be no make ups for absences. Make sure you are available for the times and dates mentioned for the 10 sessions.
3. Payment must be made in 360 Fitness club Ortigas or 360 Fitness Plus fort on or before January 10, 2014.
Why not try this, instead of giving gifts that will make you fat, why not give something that they can use to get fit at least when January comes around.
Now the thing that I DON’T like about the holidays are the parking, the full malls, and the long lines that you have to ensure just to buy the gifts that you need. Thankfully, now there’s Zalora, the biggest online marketplace for all your needs, including your fitness needs. And with the Zalora-Globe partnership, you can now enjoy a 10% discount for all of your purchases plus free shippping. All you need is your Globe number!
Here’s what you need to do to enjoy the discount:
1. Just download the ZALORA app on their iPhone or Android handset
5. If you have a valid ZALORA account, log in now or create a new one.
6. Enter your full information including password, name, gender, birthdate and shipping address or select from your saved options.
I first saw the sand bag when Coach Martin of 360 Fitness Club Makati brought it to the gym and started using it for some of his clients. I admit I wasn’t very enamored by it because his sand bag was filled to the brim and sand was starting to fall out of it. Then, one of the strength coaches I look up to, Coach Dos Remedios, started posting some videos of him using it. I got intrigued again and started to dig deeper into the sandbag. Turns out, it’s much more than just a bag full of sand.
The thing I like about the sandbag is the way the weight shifts as you perform the lifts. Similar to the slosh pipe, the sandbag uses variable resistance in that the weight inside the sandbag shifts thereby giving you a different feel with each repetition. It’s also similar to the kettle bell in terms of being able to do continuous exercises because of the different grips that it has, an advantage for when you want quick and intense workouts.
Currently, there aren’t much sand bags available locally here in Manila. Fitness and Athletics and Chris Sports carries the Sklz Sandbag which works well and that’s what I’ve been using. The Sklz sand bag weighs 40 lbs although it uses 4 10-pound bags which you can adjust by just taking some out.
From my time using it and trying different exercises, I’ve found the 5 exercises I like the most and they’re in the video below.
1. Clean and Press – Just like the regular clean and press but I like the flexibility that the grip allows for my wrists. This is a great exercise for improving lower body power and will also work on upper body strength
2. Snatch – again, i like the flexibility it allows my wrists. It’s actually similar to the kettle bell snatches minus the steel touching your forearms.
3. Rotational Lunge – This is a unique exercise for the sandbag and one of my favourites to do with it. The core demand with the overhead rotation move is a great way to develop rotational power. A nice functional twist to the lunge.
4. Side lunge and side to side press – Another unique exercise for the sand bag, this mixes the side lunge with a side to side press. Since the sandbag is soft enough that it won’t hurt your shoulder, range of motion is not compromised.
5. Push up drags – Yet another unique exercise to the sand bag. This play on the push up ads a pull movement making it a great exercise for the upper body.
Have you tried the sand bag? What are your favourite exercises?
December is here. Where did the year go? I guess that’s how you feel like when you have a 1-year old for the first time. It seems like she was just crawling around in the bed and now she’s walking all around the living room. It’s amazing how much time goes by without us even noticing it. The same actually goes for the food that you eat.
We all know that December is a great excuse for all your diet rules to go out the window. You know it, we fitness people know it, and it’s come to be accepted that when our clients come back in January, they will come back a few pounds heavier. However, December is a full month, and it’s only the first week, so we might as well start it with a week-long challenge.
In anticipation of the coming parties and gatherings, let’s try to make the first week as disciplined as we can.
From December 2 until December 8, time yourself as you eat and take 20mins for every meal.
Sounds simple? Did you know that the average person takes an average of 8 minutes to finish a meal. Now that’s fast food. Why 20 mins? Because that’s how long it needs for the brain to recognise fullness. When you eat quickly, you actually consume more calories than you need because the brain doesn’t recognise yet that you’re full. By slowing meals down, it will help you consume less total calories.
Some helpful tips that you can use:
- Eat with a friend. Eating with a friend, a loved one or companion and having some conversation will slow down a meal.
- Chew your food for 20 times before swallowing it. This doesn’t only slow down you eating, it actually aids in quicker digestion.
- Don’t eat on the go. That means in your car, while walking, or while standing up.
- Sit down during meals, literally watch what you eat. Being mindful of what you eat decreases the likelihood of overeating.
Think you can do it? Let’s go!
Well another one of my statements have been probably refuted by science. Thanks science, jeesh. Some researches have shown that people who have been claiming that spot reduction is a myth (read = me) might have it wrong. Hmmmm. Let’s look at the science first shall we?
For years, ever since the mid 80s really, when a paper came out that refuted it, spot reduction has been considered a myth. Spot reduction, for those who are new to the lingo, is the reduction of fat in a specific part of the body by performing exercises for that specific part of the body. Science has shown that this can’t be done and that you will only see muscular adaptations on those body parts. This has been seen in tennis players (they had the same body fat in their arms even if one did considerably more than the other), young men and women, and healthy adults here, here, and here.
But science, being a fickle bastard, and a recent post on T-nation.com by Christian Thibaudeau and Chris Shugart is saying that indeed, spot reduction can be achieved with a specific formula and of course, proper dieting (should go without saying). You can read the T-nation article later but the gist of it says that spot reduction or “targeted fat mobilisation” is possible through a combination of a specific exercise on a targeted body part (usually the abdominals or the hips) followed by a bout of high intensity cardio like sprints, battle ropes, farmers walk, sled work, etc.
Here’s the science: by increasing blood flow to the working muscles, you increase lipolysis or the breakdown of fat. Then by properly timing cardio exercises to go before and after the abdominal exercises (if you wanted to work on the midsection), you will be maximising fat loss to those specific body parts. The original proponent of this idea, also from T-nation, Doctor Lonnie Lowery, actually uses low intensity cardio in a fasted state (meaning he hasn’t eaten for a while, and by a while I mean around 14-18 hours) to get his results.
So, having read that, am I ready to jump off the “spot reduction is a myth”bandwagon? Not just yet.
First of all, the proponents of this method don’t recommend it for overweight and obese people, and I agree. The routine is just a little to intense and besides, total body fat loss is much more needed for these people than focusing on a specific site. This routine is much more designed for those who already have moderately low body fat percentages (below 15-18%) who want to work on a specific part. The proponents are also big fans of crunches and are all body builders. No offense, but I’m not a big fan of crunches or people who like crunches and body builders, although impressive to look at, are just on a whole different level of training. I try to promote stuff that is doable for the greater population of people who don’t have careers in fitness, and can’t or won’t spend 2 hours in the gym. Again, no disrespect to those who do.
Also, there’s the issue of functionality which I am of course a big fan of. Having low body fat can be functional and is of course healthier but is this a safe way to do it or are we putting our spine through too much stress with the amount of abdominal work? Do the risks outweigh the rewards too much that it shouldn’t be done. It’s apparently been done before by some of the greatest body builders but again, these people spend half their lives in the gym, most people can not and will not,
But the bottom line is, can it work? Well there’s only one way to find out, time for me to play the human trial again and see if this stuff can actually work. If you want to try it with me, here’s what I plan to do:
1. Go on a low-carb diet for 4 weeks, with cheat meals twice a week. Yes, by now you should know that nutrition is a big part of weight loss. I do this already so it shouldn’t be too big of a difference that it will be the greater factor than the routine.
2. Continue with my current workout but add a finisher in the end that will pattern the routine created by the proponents. My finisher will look something like this:
- 1 minute plank
- 30 sec battle ropes
- 1 minute side plank right
- 30 sec battle ropes
- 1 min side plank left
- 30 sec battle ropes
Repeat for 3-4 sets
- 1 minute suspended pikes or atomic push ups
- 1 minute farmers walk
Repeat for 6-8 times
- 1 min kettle bell swings
- 1 minute sled work
Repeat for 6-8 times
I’m sure I’ll come up with a lot more, but I hope you get the picture. Are you with me?
Let’s see what happens after 4 weeks, I’ll post my before stats again tomorrow.
It’s been more than a week since typhoon Yolanda rocked our shores and until now, people are still hungry, homeless and getting more desperate by the day. Everyday is another day that we can help and every minute counts.
This week, 360 will be dedicating our Challenge of the Week (COW) to the victims of typhoon Yolanda in the visayas region. Everything you need to know is in the poster above. Everything else you need to know can be found below:
1. 360 members can try the workout multiple times during the week but rounds will only be counted once per day.
2. Alert the coaches if you want your rounds to be counted.
3. Only completed rounds will be counted. Partial rounds will not be counted.
4. non-members are welcome to try the COW, but they have to schedule their sessions with our membership consultants through the numbers listed in the poster.
5. Members are welcome to pledge more for each round that they finish, just inform the coaches before you start the COW.
This is just our little way of trying to help, hope to see you guys in the gym next week.
It’s been a tough week for all of us in the Philippines, and we haven’t even begun to scratch the surface of what this massive typhoon has done to our brothers and sisters in the Visayas region. People are tired, sad, angry, hopeless, and we will only make it worse if we don’t come together as a nation and work in unity. Now is the time for action and unity. What ever sector or religion you come from, it doesn’t matter now, we are all in this together and the only way out of it is through the grace of God and through working together.
If you’re a 360 fitness club member and you want to donate anything for the people of the Visayas, bring your donations to the branches. Some of the items that would be useful are the following:
1. Drinking water
2. Canned food that don’t need a can opener to be opened
3. Clothes and blankets
4. Toys for the children (imagine going through trauma like that, they need a distraction)
5. Your prayers
We will be forwarding your donations to the proper authorities so you will be sure that your donations will be handled properly.
Let’s all try to do our part and help our nation rebuild. Bangon Pilipinas.
Good news guys! Globe just gave all of its subscribers an early Christmas gift, with the announcement that Facebook is now free for all Globe subscribers until Jan 25, 2014! That’s right, no need for a data plan if you want to access Facebook from your smartphones and Feature phones.
No wi-fi? No problem. As long as you have enabled internet settings from your phone and connect via the Globe Network, you will be able to access Facebook free of charge.
I’m excited to use this service since I’m on Facebook everyday where I manage my page and 360 Fitness Club’s fan page. Everyday, I get fitness questions and inquiries about 360 and it’s nice to have the assurance that I’ll always be connected to answer their questions. It’s very important to stay connected with your clients and members so that if there’s a concern, it is addressed immediately. Also, with my online coaching starting to gain some steam, it’s easier to monitor the results and posts of my clients on Facebook to make sure that everyone’s doing their program and seeing some progress.
Here are some screenshots of what you will see the first time you open Facebook once your account has been updated by Globe.
Also, you will see a black bar on top that says “Free Data” indicating that you can use it for free. And don’t worry because you’ll see an advisory page whenever you clicked other sites outside Facebook – and that, you’ll incur additional data charges if you proceed. If you already have a mobile internet plan, no need to worry because you won’t be charged extra for this as well.
This isn’t just a Globe project, they worked directly with Facebook with this one. Just check out the photo below.
This service is now available for everyone so if you don’t have a mobile internet plan, this is the best time to try it out. Enjoy the early Christmas gift!