In 2020, with the "Shelter at Home" quarantine we ALL spent ALOT of time…
Last post, I introduced you to our son, Zach, who has a
Masters in Exercise Science and is a coach at a prestious university. While an undergrad, he also was the captain of the Universty’s co-ed cheer team and they won the National title each year he was captain. So Zach is more than a challenging drill instructor type, he also cheered this mom to victory in her wellness journey. I was fortunate to have many “cheerleaders” who believed I could and would hang tough til the finish line. Here are a few more questions and answers—and a pretty inspiring story from Zach’s life to cheer you on today too:
Q: You have encouraged us to cross train (vary our workouts)- why?
A: In-terms of cross training, I think that it is very important to increase activity in general. Resistance training will increase your ability to accomplish everyday activities. Cardiovascular training will be a great solution of you are unable to resistance train, have high blood pressure, or have a low understanding of how to resistance train. The ultimate goal should be to decrease fat mass and increase lean body mass.
Q: Why is interval training is so helpful in dropping pounds ?
A: Interval training allows for higher quality work at higher intensities. It will also increase the ability to burn calories of fat at resting after you are done working out. The ultimate goal of working out is to increase your ability to utilize fuel at rest and during activity. With the interval work you can do double the work I less time. Example: Running a mile vs. Interval Bike Sprints- 10 minutes to run a mile (low intensity, BORING!) vs. 10 Minutes 30 Seconds All out Sprint/ 30 Seconds Recovery Cycle can increase the amount of work being done, Increase heart rate, increase body and core temperature, and Increase fat burning at rest.
Examples to use – All on the Bike/Treadmill/ Track/ Resistance Training/ Body Weight Exercises
All 5-10 minutes 1-2 sets of each.
15 Seconds All out – 45 Seconds Recovery
20 Seconds All out – 40 Seconds Recovery
30 Seconds All out – 30 Seconds Recovery
15 Seconds All out – 15 Seconds Recovery
20 Seconds All out – 10 Seconds Recovery (Much Harder)
(Note: Zach’s introduction of interval training produced twice the benefit in half the time, so if you are a busy leader, consider learning some circuit training and interval work outs to make the most of you precious work out time).
Q: Zach, You had your own fitness journey your freshman year of high school. What do you think took you from chubby kid to a top competitive all star athlete?
A. I would call what I went through the end of my Freshman year in high school more of a Body Transformation not a Fitness journey. I was 160 lbs at 5’6″ tall probably over 20% BF (high for a male athlete). My older brother decided that it was time for me to start weightlifting with the varsity football team. I started out as a short chubby kid who had no idea what he was doing in the weight room to being a lean, aggressive, strong, Varsity caliber football player all within 6 months. I decided that I was not ok with being 3rd/4th string anymore. I made a decision and set a goal for myself. I wanted to play varsity football with my older brother. I asked the head football coach, “What do I need to do to be on Varsity?” He gave me an answer that was direct and led me to make the decision to spend the next six months dedicated to changing my body and work ethic. Every day after school, I went straight to the weight room and said “Coach, what is today’s workout?” Monday through Friday for 2-3 hours after school I went and did something that would get me in better shape. Weight Lifting, Plyometrics, Conditioning, whatever it was– I did it and did not complain. I wanted more and more because I knew that what I was doing wasn’t enough for me. I had set my mind on a goal and did not want to stop until I achieved it. I knew that if I did not accomplish this goal I would not be the person today that I am. I thank God, my parents, and my older brother for pushing me and allowing me to never give up. I was unable to drive to school so it was my dad’s job to take me every morning at 6:30 am for early “optional” practice, which wasn’t optional in my mind. I had a strong direction in what I wanted, that came from my walk with God, my parents guiding me and never allowing me to “quit” when things got tough. It was hard, I was exhausted but I saw results not within a week, but within 6,12,18 weeks. The biggest thing that I did was– I made a lifestyle change. I made my life revolve around my goals and what I needed to do to make those accomplishments.
Back then, it was easy, I was in High School. Well, the answer is the same now! I am a full-time employee at a Division 1 University working 70+ hours per week (12-14 hrs a day) and I make time to get my training in. I don’t just train, I am also a competitive Weightlifter (http://farrelweightlifting.blogspot.com/) you can see what I do and how I have made the decision to keep this a part of my life. I have goals, I have people around me who will help me get to the gym to train, and I have a drive that allows me to go when I don’t want to.
(Note: It is nice when your “cheering your child” to his fitness goal boomerangs back to bless you, as Zach now cheers me on to my wellness and health goals! Moms and Dads, what you sow into your kids “WILL reap a harvest if you do not give up!” Our ideas on cheering on your child is in 10 Best Decisions a Parent Can Make)
Let us not lose heart in doing good, for in due time we will reap if we do not grow weary (Gal 6:9)
Ready to get inspired- watch this:
(Follow Zach’s weightlift blog at: