Training By Tye Resistance Training, Cardio Training, Core and Abdominal Training

EPIC FAIL! Okay maybe not epic, but definitely not my best.

Im driving in my wonder woman costume to the gym on a cool day before Halloween evening, getting ready to put some humorously clad folks through a great workout to raise funds for the Camp Fire organization. After parking next to the gym and gathering my things from the car I strolled eagerly into the gym.

Fast forward an hour later after sweating, laughing and giving out some prizes a drove back home still in my wonder woman outfit disappointed, in myself. I really wanted to raise at least $300.

As I stretch out in bed that evening I began wondering if I was any good at anything…yeah I got a little caught up in the situation. I then remembered something that one of my business mentors says, “Remember that what you’re going through is just your current situation and it will pass, but it’s not your life, it’s just your situation. What you’re going through right now has nothing to do with who you really are, it’s just your current situation… that’s all… a freaking situation.”

Okay so where do I go from here?

Accept it for what it was, learn from it and move on. But I was having a tough time letting it go, Im sure that’s never happened to you right? I’m sure you just stroll through life looking at the bright side of everything…well suck it Pollyanna, I’m a work in progress.

Anywho, so back to getting a better mindset, I know when you reframe setbacks as opportunities, you find that you gain much more than you have lost. So I started racking my brain for a way to make this positive.

Wow wow wow! “Oh that’s a great idea”, I actually said out loud. That’s when the idea of helping more people raise funds was placed in my head. Then I asked, “well how much?”

I literally said $100,000 without even thinking. (yes I do talk to myself quite frequently)

So my mission was born!

I am on a mission to raise $100K by January 5, 2015. This will be for anyone.

So if you have anything I can do to help you get some money (legally I might add), let me know. I will keep a running tally of everything that I have helped people do from now until the deadline.

Please please please pass this information on to anyone you know…if I can help you make 400 bucks and someone else a quick $75 let’s do it. I’ll do my best to keep you posted on the tally.

So, how can I make you some money today?

Holla back

Oh it’s that time again…what time you ask? Hello!! Fantasy Football Baby.

As a huge football fan I could not forsake the ever so fun reality that is fantasy football.

You can learn so much from fantasy that should be applied to your fitness reality. (and yes I will be highlighting the antonymic nature of reality and fantasy all blog long).  I haven’t won the league since ’04 so the #4 will be our theme; Im going to give you 4 lessons from fantasy, a four minute workout, and a four ingredient recipe.

Lets start the show!

Lesson #1 Rookies can make a huge impact on a teams season.

Just like Rob (aka RGIII), Luck, Alfred Morris, and the muscle hamster, Doug Martin showed that the new kid on the block is a viable option, so should you begin to try new healthy food options.

Don’t get me wrong Im not the first one lining up to try new stuff…but as the saying goes “if you always do what you’ve done, you’ll always get what you got”. Or something to that effect.

The next time you go shopping, count how many of the fruits and vegetables you see that you’ve never tried and have no idea what they’re called and then choose just one. You never know, you might just find a new favorite!

Lesson #2 Running Backs Still do it in a Pass Happy League.

The top rushers, on average, are almost as good as the top QB’s and are way better then the top of all the other positions. For us what that translates to is apples and almonds still do it in a world where they keep trying to sell you fancy manmade convenient protein bars.

Lesson #3 Tight Ends have No Draft Value

The point difference between the 5^th best and 10^th best TE was about 20 points. Over a 14 game season that’s not even a point and a half and can be made up by a sack on defense, bottom line tight ends are for the 7^th round.

In fitness there are exercises that we like to do because they make us feel specific things, but have no actual value to fat loss. Exercises like crunches and leg extensions. I won’t say that theses exercises aren’t dangerous, because when you do them wrong they are…but when you do them properly they are actually just terribly inefficient.

If you are a bodybuilder or figure model, then go right ahead you are probably already shredded and are just looking for shaping and size.

Lesson #4 Stay Away from ALL New York Jets.

The New York Jets…is it possible to mention the Jets and not mention the butt fumble? Probably not so moving on. Sometimes a team is just so far down that no matter what they do it’s just no good. That would be fast food restaurants in the health and fitness reality.

Just say no to Stephen Hill and Mark Sanchez. There is no situation in which these player will help you, even on a bye week. As well there is no situation where a Quarter Pounder with cheese will help your health and fitness goals.

Not a running back, nor kicker, nor tight end = not a chicken sandwich, nor wraps, nor substituting fruit for fries.

Maybe the defense if Rex gets back to it = maybe a salad if you use your own homemade dressing.

Those are the 4 lessons for health and fitness that I learned from preparing to draft fantasy football.

This is getting a little long so Im just going to list the recipe and exercises for the workout challenge real quicklike mmmkkkay.

4 minute workout challenge. Complete as many rounds as you can in 4 minutes doing just 4 repetitions of these 4 exercise.

4 Pushups    make it easier=elevated make it harder=decline
4 Ski jumps per side make easier=step make it harder=squatted
4 Spiderman climb per side make it easier=elevated make it harder=jumping
4 Squat jumps make it easier=fake jump make it harder=tuck jump

Coconut Cream Pie Smoothie

Ingredients:

1-2 Scoops Vanilla Protein
1 Cup Unsweetened Almond Milk
1 TBSP Extra Virgin Coconut Oil
½ Frozen Banana
And Ice Cubes to make it thick

Put all ingredients in a blender and enjoy! This smoothie is a great meal replacement to use at any time of day, except before bed, coming in at about 22-24 grams both protein and carbs.

Holla back yo!

Let’s get ready to rumble!!!  Haha anyway, we are going to start doing a monthly challenge workout.

On the 3^rd Saturday of each month I will hold a workout and the winner will take home the pot or other prizes that we end up having.

This is the 3^rd Saturday so the Challenge will be held this Saturday July 20^th you can come in anytime between 8am and 11am. The workout itself will be about 20-30 minutes and the winner will be announced (and paid) at 11a.

This month the exercises will be squat thrust, plank, mountian climbers, and burpees. As usual if you know me you already know there’s going to be some sort of Training By Tye twist.

Anywho give me a call by Friday in order to signup for a killer workout (that you were going to do anyway) and possibly take home some cash. Oh yeah and tell a friend since you don’t have to be a member to participate.

Holla Back

One of the girls on my basketball team is going to the military in a few months. She asked me how to up her pushup count for the PFT. My first thought was do them properly and utilize your whole body instead of just your lowly little triceps (which most guys do)! Done properly, the pushup is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.

So I wanted to go over some pointers for getting the most out of your pushups, so maybe you can gain the strength and power to do some of the variations in that viral workout video where that military guy shows some of the most insane bodyweight exercises.

And now on with the show…so first thing you need is a good starting position. Start by getting onto the floor with your hands directly below and even (ever so) slightly wider than your shoulders. *Side note if you’re chest muscles are unable to handle the load you will more than likely try to inch your hands forward above the plane of your shoulders (meaning if looking from the top your thumbs would be more in line with your nose than your collar bone).

Now straighten your legs and press your heels to the back. I like to have folks place their heels on a wall and keep them there throughout the movement (harder than it sounds). Also squeeze your bum (like a stripper with a $20). By activating your legs and tightening your tush in conjunction with abdominal engagement you will help keep your lower back from arching.

You are now in a plank position, be sure you keep a straight line from your ears, to your ankles. It occasionally happens that people will drop the head as they lower into the pushup position (as if nodding yes) this happens if either from lack of chest strength, poor posture in general, or lack of knowledge. We sometimes see this with the hip area as well (as if #@!ping the floor), you want to keep your hips in line with your torso to fully engage your abs.

Lastly we talk about the hands/wrists and elbows as they bend to perform the pushup. When you are holding the plank as well as performing the pushup place the weight of your body on the outsides of your hands and not the bottom (or wrist area). The outside is a more stable stronger surface and can handle the work/abuse.

As far as the elbows they should bend and angle back about 45-60 degrees and not directly out to the sides at 90 degrees. In other words, if looking from the top your arms would angle back like a grasshopper and not flare out to the sides (in a straight line elbow to elbow).

Alright, so we’re cool on pushups then right? Sweet, if you have any questions or topics you would like me to cover just let me know…you’ve got questions; Ive got something to say about it!! Ha ha

We’ve got fancy new things on the horizon for TBT, get in on the ground floor. Ciao

Density training, what is it? So basically density is comprised of volume, which is your total workload, and duration (however long your workout is). If you boil it all down it is how many total sets and reps with what percentage of weight in a specific amount of time.

It’s a good idea to increase your density as often as possible, however this does not simply mean going heavier…as you probably already know you cant just continue to lift heavier and heavier. At some point you will hit a plateau. Knowing that let me fill you in on 2 ways that you want to increase your density.

The first way would be to do the same amount of work (volume) in less time.  As an example, if you do 10 sets of 10 reps of squats, then you have done 100 total reps, and in that let’s just say that normally takes you 40 minutes.  In order to up the density manipulating time you would need to complete that same 10 x 10 workout in 30 minutes, calling for a drastic increase in training density—basically you would be trying to complete an identical amount of work in 25% less time.

The second way would be to keep the amount of time fixed, but to try to get as many rounds of 10 reps as possible in the 40 minutes; maybe you get 12 or 15 sets thus increasing your density by manipulating volume.

As you can see with either method you or going to have to pick up your training speed a bit and decrease your rest periods a bit. In the long run this will create a higher overall work capacity.

There’s a strength and performance coach, Charles Staley, who utilizes the second method to fullest for building muscle and strength.

Well that’s all fine and dandy, but we’re going to do step it up a notch, we’re taking it to a ‘hole ‘nother level.  We’re going to manipulate both!!

Not only are we gonna increase reps, but ALSO increase weight and do it in a circuit format.

Lets do it:

DB Squat to press, dumbbell row, and pushups. We’re going to set these up in a circuit fashion, meaning you perform  them one after another with little rest in between noting reps for each exercise. Then at the end you’ll take a short 40 sec rest and run it back with heavier DB’s trying to exceed the number of reps.

Okay so I used 25 pounds the first round and then 30 pounds the second time. Here are the numbers

Squat to Press: 25 pound dumbbells for 13 reps
DB Row: 25 pound dumbbells for 19 reps
Pushup: Flat for 15 reps

Not too shabby.  (All these were done for 25 seconds)

Now to INCREASE the weight by 20% and try to do MORE reps.

Does that seem impossible? It isn’t.

Second round looks like this:
Squat to Press: 30 pound dumbbells for 14 reps
DB Row: 30 pound dumbbells for 20 reps
Pushup:  decline for 20 reps

So as I said before density training is incredibly effective on its own, but when we combine it with circuit training and add the beat your score component ( with a mandatory increase in resistance) and it becomes what I believe to be workouts on a ‘hole ‘notha level!

Bottom line; Do more work with more weight in the same (or less) time. Do this circuit and post your numbers on the TBT facebook page.

Have a good one y’all.

So that last couple of weeks my go to exercise has been the one leg mountain climber. My secondary obsession has been stuffed bell peppers. So if you’ve got a great recipe let me know and in the meantime, here’s a quick video to show the 1 leg mt climber at 3 different levels.

As far as the stuffed bell peppers, send me some recipes and that was not an invitation for you to bring me one, but I would not be opposed to that happening if that’s what you feel compelled to do who am I do deny your feelings.

Keep on keeping on y’all.

Coach T

Hey Hey kids!!

I would love to give you money. Would you like to get money? You would? Then I guess we’ve got a bit to talk about huh?

So check it out. Training By Tye is running an 8 week photo transformation contest, and there will be over ^^$1,000 in cash and prizes given away!

Here’s the rundown:

There’s an entry fee of $99 and beginning March 11^th and then after that every Friday or Saturday you will weigh in and take a photo through May 4^th

At the end of the 8 weeks we will post the before and after photos to be voted on.  The winners will be chosen on the basis of the best physical transformation as well as the measured statistics changes.

So even in you only lost 6 pounds if you lost 4 inches off your waist or added 3 inches to your shoulders you can still be the winner. This is a transformation contest not weight loss.

The best part is you only have to come in once a week to get your photo and measurements taken.

If you want a leg up on the competition, of course Ive got you covered with a special training program at a great deal. (the $99 only covers the entry fee)

Again here’s all you need to know:

Registration fee is only $99

Registration closes on March 10^th  (fee’s paid and first photo dates scheduled)

Contest dates 3/11 through 5/4

Voting will take place 5/5 through 5/9

Winners announced 5/10

^^1^st place will receive $500, 1^st runner up $250, 2^nd runner up $100 gift card, 4^th – 7^th place winners prizes include a 60 minute massage, Trader Joes gift card, subway gift card and a Training By Tye T-shirt.

My question for you is What will you achieve in 8 short weeks with ^^$1,00 in cash and prizes on the line?

Stop sitting on the sidelines of your life, Get in the game!

Call 909-702-5615 to set up your photo and measurement times.

^^Prizes based off minimum 10 entries, all participants must sign photo and film release.

Shout out to everyone who caught the Randy Moss reference  🙂

Alright so check it out, we all ate too much over the Christmas break (even if you don’t celebrate, there’s usually a lot of junk calories hanging around). Now we have to get back on track and we can start the New Year right with the 10 Day Tummy Tightener which will begin Monday, January 7^th.

This is going to be awesome, here’s what you want to know:

ü      Two weeks of Fat Burning Workouts with a Certified Personal Trainer to make sure every minute you spend exercising produces incredible results. Monday through Friday. ($147 Value)

 ü      Two weeks of Fat Burning Meal Plans designed by a Registered Dietician to ensure that you whittle your middle as quickly as possible. ($97 Value)

 ü      1-month Training By Tye Interval Program – our interval training workout is a strategic protocol that targets belly fat add it or use it when you have a scheduling conflict. ($47 Value)

ü      At-home Core Cinching Workout with follow-along print out to give you that “extra edge” on the weekend off days. ($39 Value)

ü      Two weeks of Daily Motivation Lessons to keep you on track to achieving your goal ($9 Value)

 …You get all this – a $339 Value – for ONLY $59!

We’ve blocked out a few hours in the morning (between 6:30am and 10:00am) and a few in the evening (between 4:30pm and 7:30pm) for these training sessions. When you call to sign up just choose a training time to come in Monday through Friday for 2 weeks.  These sessions will run between 35-45 minutes.

If you choose the morning time and need to get to work, we’ve got you covered with individual showers on the premises.  If you choose the evening time we have a kids club for the kids where they can watch a movie, play video games (Xbox) or do homework.

There’s really no excuse! It’s only 2 weeks, and there’s no giant 2 year commitment to a gym that you already know you won’t use. I mean aren’t you tired of all the big box health clubs and fitness center gyms that tell you exactly what you want to hear to get you to join, but once you’re a member they forget about you.

How are you supposed to get results? For less than the first last and enrollment fee, give it your all for 2 short weeks with the Training By Tye 10 Day Tummy Tightener and see what you are capable of.

Be sure to register by calling 909-702-5615 no later than Friday January 4^th . Gym space is limited so we will only be taking the first 15-20 people.

Jump start the New Year with the 10 Day Tummy Tightener, get more results in 10 days than you have in the last 10 months!

Alright gang, I’m letting you in on the football combine I participated in weekend before last.

Now before you go laughing at me too hard it was really hot!! And there were only 2people older than me.

Olay so it sounds like I’m being a bit whinny but it was really hot and other people even said it too.

Anyway check it out in the vid below

Your (athletically aged) trainer,
Tye

Unleash your potential!

P.S. They are still looking for players if you are in the Temecula/Murrieta area the next combine is this Sunday in Corona.