Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: 365 days

Day 365 - A Year's Worth of Blogs

Well, a year ago today, I set out with this crazy goal/mission to post a blog every single day for 365 straight days. Today, marks the successful completion of said goal with my 365th straight blog!

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Day 363 - Periodization

Traditional periodization models are broken down into cycles. Macrocycles are the largest and usually involve an entire sport year, but can last up to 4 years for an Olympic athlete for example. Macrocycles are made up of 2 or more mesocycles which can last anywhere from several weeks to several months. Going further beyond that, mesocycles are broken up into microcycles which are usually a week long but can be as long as 4 weeks each.

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Day 362 - Weekly Newsletter

Hello Everybody!

What a beautiful sunny day here in Southern Ontario. It is amazing what a little sunshine can do for your mood...especially after the winter we've had. I hope all of you are well and are staying active/eating healthy. Do you have short-term and long-term goals set? Remember that long-term goals are great to strive for, but it is the short-term goals that keep you motivated, progressing along.

A couple things to cover this week:

1. I am going to Beachbody Coach Summit 2013! This will be my first time going to not only Summit, but to Vegas as well. Summit traditionally is the time of year when Beachbody makes big announcements on their upcoming products. I will be taking lots of photos (and potentially video) at the event and will be live-blogging as much as I can, posting anything I hear to both my website www.tylerrobbinsfitness.com and my Facebook page www.facebook.com/TylerRobbinsFitness, so keep an eye on both between June 20th-22nd.

2. Bringing me to my next point - I have been an active blogger using "Blogger", but will no longer be posting there as of Monday April 22nd. From then on, you can find all of my blogs at tylerrobbinsfitness.com/blog I have more social integration here, so keep an eye out as every blog I post will be automatically posted at 6am.

3. Another video has been released detailing Shaun T's new program "Focus T25".

4. My sister, who is a brand-new Beachbody Coach shared this awesome story with me: I am new to the beach body family. Two days ago I received my Les Mills Pump and my Chocolate shakeology. Anyways I started taking shakeology today, so I took it to work with me. Anyways I was just on my way home from work, and I was pulled over by the police. My husband's car has a taillight out, and I was having a hard time finding the insurance card (which I did find) in the glove box. Anyways the cop saw the bag of shakeology on my passenger side seat, and soon the conversation turned to it. I told him about the coach program and beach body sales etc... Anyways he let me go, and we may have a new client :). Thank you Shakeology!!

5. Just a few weeks left to take advantage of Beachbody's Insanity Challenge Pack Promotion!

6. For those of you who may have missed it, I purchased a brand-new squat rack with Olympic bar and weight plates this past weekend. I just couldn't hold off any longer, so as of this morning, I am back to using Body Beast as my workout program.

7. I have had some great new Coach additions to our team the past few weeks. Our team is growing fast! If you are at all interested in Beachbody Coaching, now would be the time to join, as the team will grow under you from here! Message me for details.

This week's blogs:

I'm Going to Beachbody Coach Summit 2013
Motivation Saturday
Aerobic Endurance Performance Factors
Designing an Aerobic Endurance Program
Types of Aerobic Endurance Training Programs
Stepping Back into the Beast!

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

Tyler Robbins
Independent Team Beachbody Coach
2013 Challenge Group - Team Fitness for Life

Quote of the day:
"You are never too old to set another goal or to dream a new dream."
~ C.S. Lewis

Day 361 - Stepping Back into the BEAST!

I have always been a strong advocate for exercising and staying active with what you love. So, in light of this, I am going to take my own advice and end my current hybrid, and head back to do another (modified) round of Body Beast.

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Day 358 - Aerobic Endurance Performance Factors

There are three main categories that I will discuss below that should be factored into a successful aerobic endurance training program. Aerobic endurance events, whether they involve running, swimming, cycling or a combination of the three, have a fixed distance that the participants attempt to complete in as little time as possible. Training at any capacity can help better an endurance athlete's time, but a properly structured program can yield even better results and can prevent over-training and even injury!

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Day 355 - Weekly Newsletter

What a whirlwind week it has been, so much going on! I hope and trust all of you are keeping active, or at least have plans to start in the very near future. If you need any motivation and/or advice, you know I am here to help all of you in any way I can!

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Day 354 - P90X2 Base and Back Latest Numbers

Well, I posted my latest numbers for Chest, Back, and Balance, so here are my latest numbers for Base & Back as well:

Exercise - Round 1 reps, Round 2 reps

No Kip Pull-up - 15 reps, 13 reps

Plyo Frog Squat - 30 reps, 30 reps

Wide Leg Close Grip Chin-up - 15 reps, 13 reps

Chair Jump - 20 reps, 20 reps

Chin Pull - 16 reps, 14 reps

Plyo Lunge Press - 15lbs (each hand) 25 reps, 15lbs (each hand) 25 reps

V Pull-up - 12 reps, 10 reps

Surfer Spin (I do the "Run Stance Switch" from P90X Plyo-X) - 30 reps, 30 reps

Kippy Cross Fugly Pull - 16 reps, 16 reps

Jack-in-the-Box Knee Tucks - 25 reps, 25 reps

Quote of the day:

"If there is no struggle, there is no progress."

~ Frederick Douglass

Check out my new Website: tylerrobbinsfitness.com

Day 352 - My Unusual Heart...

There is something I have been meaning to share with all of you for some time now, but I wasn't too sure how to approach it, so I will be as open about it as I can, and hopefully it can educate all of you.

I have been diagnosed with Atrial Flutter. I am not entirely sure what caused this, or how long I have potentially known about it. I have my own theories and hypotheses based on my own life experiences, but I will keep those to myself as they are just that, hypotheses. I will, however, give you the story of what I know up until now.

A few years ago, every one in a while, I would notice my heart doing funny things when I would be at rest. If I was sitting down, relaxed, watching tv or something, I randomly feel these 'flip-flops' with my heart, like it would skip a beat. Fine. Not a problem. They would usually be very short episodes, and I would forget about it just about as quickly as they would happen.

Around the time I was first noticing these incidences was about the time I was training for my first half marathon, so I was in some of the best shape, cardio-wise, I had ever been in, so I just figured my heart would skip a beat because my resting heart rate was so low.

The incidences began to happen a bit more frequently, but still not alarming to me. It wasn't until about a year ago now, at the start of 2012 that I decided to just casually mention it to my doctor during a physical. She checked me out, listened to my heart, explained that I may have a "pause" that can be perfectly normal, especially in healthy individuals, and sent me for some tests. I had various tests done (ECG, ultrasound, etc.) and went and saw a local heart specialist. After seeing him, I had more tests done, all the while being reassured that my "pause" was fine, safe, and normal. I took a stress test, I wore a holter monitor for two weeks, all the while still exercising and training without any problems at all.

After my test results came back, I sat down the heart specialist again, and as it turned out at the time, I was safe and healthy as could be. I learned along my travels that people's hearts are actually more abnormal than most think. I also learned a heck of a lot about the pacing and electrical work of the heart (it really is quite an amazing piece of machinery!).

All of the tests I had done have shown that my heart is healthy, there are no structural abnormalities or problems, I just seem to have this random beat every so often. In speaking with my dad, turns out, he started having similar experiences around the same age I was when I first started noticing them (27 years old). This leads me to believe that this 'thing' really is just a genetic fluke basically.

For months I went about my daily life, training, exercising, doing the things I love with 'episodes' here and there, but knowing in the back of my mind that I am safe and it is normal, helped me not worry about the problem.

However, for the past few months, my random heart "pauses" seem to have changed a bit, and I now have episodes from time to time where my heart not only "pauses" from time to time, it also skips and races a bit. It is not painful, but noticeable. It almost feels like my heart is a bowl of jelly and someone just shook the bowl. Hard to describe, but definitely a weird sensation.

I decided to go get things checked out again, so back in I went for more tests, and back in to speak with the heart specialist again. My newest round of tests has shown that I have what is known as Atrial Flutter. You can read all about atrial flutter on the linked Wiki page, but I will say that I have been reassured by the heart specialist yet again that this is actually quite a common, and safe condition, especially someone young and fit as I am.

So what does this mean for me now?

Well, naturally, I am heading for more tests in the coming weeks. Whenever you are dealing with the heart, doctors like to make sure they know everything there is to know about your heart, so that it keeps on tickin'. I will have a chest x-ray, stress test, another 72-hour holter monitor, etc. My doc even wants me to wear my holter monitor when I go for a run so that he can see what my heart function is like while exercising.

From there, I am going to take my test results and go see a specific cardiologist known as an Electrophysiologist. Basically, they are cardiologists that specialize in the internal electrical work, especially with abnormal heart rhythms. After I see the electrophysiologist, I will then update you on where and what my next steps will be.

I am scheduled to run Tough Mudder in May with my wife. I am still going ahead with this, as I have been cleared to exercise, but I will be opting-out of the electrical obstacles. When speaking with the heart specialist, he said that getting zapped at this event is not necessarily dangerous to my survival, he said that at this point in time, I should not be messing around with the electrical systems of my heart.

What else can I take from all of this?

The original heart specialist I saw has remarked time and time again how fit I am, and how much that has helped this whole situation. When I have episodes of "fluttering" with my right atria, it is possible for that section of my heart to race at a pretty high rate. Because I am fit, my heart itself has no problems taking on that kind of heart rate.

Secondly, because of my health, I am at a much lower risk of blood clotting. When I have these episodes, there is the potential for pooling blood in my heart, which can increase the risk of clotting, for older or unfit individuals.

In fact, when I have been in for my stress test, I get a good chuckle out of doing the stress test. If you have ever done a stress test before, you walk on a treadmill at increasing pace to deliberately stress your heart to a certain heart rate. Last time I was there, the test took far longer due to the fact that the test is designed for folks who aren't in as good of physical shape. The test I took, I was not allowed to run, only walk faster and faster. I actually reached a point where I could physically not walk fast enough to keep up with the pace of the treadmill...yet my heart rate had not reached the desired 175bpm or whatever I was aiming for, my heart was just too efficient!

I am still ok to exercise! I have to admit, that was one of the first things that always goes through my mind when I am in speaking with the specialist or anyone surrounding my situation. I have grown to love exercise and training so much throughout my life and I honestly can't see myself handling not exercising very well. I have been told, however, to not completely push myself to the limit (aka, Insanity) but regular exercise is fine, at least until I get everything sorted out.

So, I will still continue to train for my Tough Mudder in a few weeks. I will participate (skipping the shocking obstacles). Following Tough Mudder, however, I will most certainly be heading back to my own Body Beast concoction with just moderate cardio exercise thrown in, and will go take all of my required tests, and see the required specialists to make sure I am cleared to continue!

As always, if you have any questions regarding any of this, please let me know or comment below. You may have a question regarding feeling something similar, so it never hurts to ask, and it NEVER hurts to get things checked out, so if you have any problems, go see your doctor.

I will keep everyone updated as the rest of this story unfolds, so stay tuned!

Quote of the day:
"There is little you can learn from doing nothing."
~ Zig Ziglar

Check out my new Website: tylerrobbinsfitness.com

Day 351 - P90X2 Chest, Back, and Balance Latest Numbers

I had a request the other day to post my numbers from Chest, Back, and Balance. Since I already went ahead and typed the numbers out, I figured I might as well put them in a blog. I am not bragging, because I am sure there are many of you out there who could best my numbers, but I know some of you folks like to compare your numbers to others to either feel better about yourself, or see how far you can push yourself if you try. Either way, 

here are my numbers from my latest round of Chest, Back,and Balance (some modifications): 

Pull-up X -16 reps

Plyo stability ball push-ups - 24 reps

Core crunch chin-ups - 13 reps

Push-up side arm balance on med balls - 18 reps with leg raise when balancing

Levers - 8 reps

4-ball push-ups - 34 reps

Chin pulls - 16 reps

The impossible - 14 reps

L pull-ups - 8 reps

3 ball plyo push-ups - 18 reps

Vaulter pull-ups - 16 reps

Elevated stability ball push-ups - 22 reps

In & Out pull-ups - 12 reps (I do plyometric pullups, alternating between close grip and wide)

Swimmer's push-ups 18 reps

4 grip pull-ups - 12 reps (3 "rounds)

Double wide push-ups - 34 reps

Double wide pull-ups - 10 reps (ZERO kipping)

Chattarockers - 12 reps

Towel pull-ups - 12 (some kipping)

Med ball push-ups - 17 reps (I just do 1-ball pushups, no plyo)

Quote of the day:

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

-Vince Lombardi

Check out my new Website: tylerrobbinsfitness.com