First Gym Characters Post

This is the First Gym Characters post

First Fitness and Sports Post

This is the first fitness and sports post

Athletes Should Be Scholars

In high school I dreamed daily of becoming a professional athlete in football. All of my energies and disciplines were centered on this goal, but I didn’t concentrate on the mental aspect of life and sports. Unlike grade school, I let my grades slide and settled for mediocrity years 9-12. My first year of college began in similar fashion until I received a D in Psychology and smartened up. In order to perform at the highest level you have to have all of your smarts, and then some. This entails attaining the best grades you can achieve. The physical part is hard and you must perform with maximum effort, but the mental strength must be tackled with the same ferocity and due diligence. After my freshman year I received Dean’s list grades, and only regret I didn’t put forth similar effort in high school.

As I tell clients and friends that I train and offer fitness advice, you need to have a quest to fall back on. When I signed a free agent contract with the Giants in 1976, I had my teaching degree and a good grade on the N.Y.C. Fire Dept. test to fall back on. If I had achieved an A plus academic grade in high school, I am convinced I would be driving a Mercedes and own a mansion near Al Gore’s summer home on the Pacific.

I arrived at the Giants summer camp weighing a solid 220 pounds carrying only 4% body fat. Coming from a Division 2 school and playing linebacker in a five-two monster was a far cry from the complexity of the New York Giants’ Playbook. Every practice, scrimmage and exhibition was filmed so there was ample time to see yourself in the wrong position. I always wanted to hear the strong side blitz called because that was the easiest play to remember. I had sympathy for the rookie center because he had to know his own blocking assignment, call out the rest of the line’s blocking assignments, remember the snap count, change the assignments if an audible was called or if the defense switched, all the while having to be able to block the best talent in the football universe.

When I was told to turn in my playbook after two exhibitions, I weighed 201 pounds, my brain was spinning more than a gyroscope, and my body was beat up like a 500-year-old book without lamination. My vow was to teach kids the right way to go about achieving their goals. Study comes before anything because knowledge is everything. Being physical plays an important role in sports, but your mental toughness comes from great study habits. The smarter you are and the better your grades, the further you’ll go in both athletics and life. Only one in about every 100,000 athletes make it to the pros. Don’t be satisfied with A, try to be the best in the class. Strive for A+ and a number one ranking with your whole heart.

I can remember some of the decent high school athletes I coached (good not great) asked me to get them tryouts with the Giants because they were failing and couldn’t get into college. I had to be honest and told them to get their grades up or they would be complete failures. They couldn’t make a good college team and, at best, would only obtain menial employment because of academics.

In closing. I hope all high school athletes follow my sound advice and treat academics as their base for success. If you make the pros, it will be the icing on the cake; but if not, you will still have an opportunity for the Mercedes and mansion. Call our contact number on this website if interested in my new coaching plan for high school, college and/or professional athletes.

Success is guaranteed by Coach Reilly!

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The Ultimate Personal Trainer #3 In The Series

I didn’t know his first name, but a muscle shirt said it all … “The Ultimate Personal Trainer.” His physique was okay, but nothing to get excited about. You wouldn’t see any body gawkers checking him out as he strolled down the street. At a health club where freelance trainers were permitted, The Ultimate figured he would score many clients. The name and logo (picture of a Phoenix with it’s wings spread wide) was patented. Of course, this was a keeper and caused anyone with an interest in fitness to take a second look at his physique after viewing the title. He only had two clients, and one worked out for free because she talked him up to other members. After her exercise, she would canvass the gym seeking out individuals who might require a trainer. She would spin a tale of having one foot in the grave, but thanks to The Ultimate Trainer, now looked and felt like “heel on wheels.”

On occasion I would converse with him, and he advocated to being called the Ultimate. The workouts he provided for his clients were nothing out of the ordinary and might be considered mediocre, at best. He would boast about the money he made from clients outside of this particular gym with such enthusiasm, I had misgivings as to why he would buy a membership for one paying client. His strut was professional and he carried himself with copious esteem. Unlike most of the other trainers, I never witnessed the Ultimate performing his own workout. When he learned I had a background in football and boxing, he claimed to have similar accolades, but on a greater scale … whatever that means.

The one client he trained on a regular basis showed no improvements after two months of working with the Ultimate Trainer. Why someone will keep paying money to look the same is something I will never become accustomed to. This is not significant to the Ultimate Trainer, but to most anyone who claims to be a personal trainer. The Ultimate never really caught a break at the gym, and his shill gained him no clients after all her free exercise sessions. He abdicated as mysteriously as he appeared, boasting that the Atlanta Falcons offered him a contract to train their athletes before he flew our coop.

By “The Fighting Fireman”

High Intensity vs. Low Intensity

The definition of aerobic exercise is the catabolism of energy substrates with oxygen, while the meaning of anaerobic exercise is the catabolism of energy substrates without oxygen. I want to put the theory to rest that you can only burn fat by engaging in mild exercise. Anyone with common sense can reason that if you workout at 90% of your maximum heart rate for 20 minutes and do the same form of exercise for 20 minutes at 60% of your maximum heart rate, the one who exercised more intensely (at 90%) will burn more calories for a longer period of time. Fat calories continue burning during your recovery period (when you finish exercising). If you are in tune with your body physiologically (perform a consistent workout program), you will feel the process of cell rebuilding while at rest. Naturally, you have to provide the proper nutrients for the reparations.

Low intensity includes all forms of exercise performed at about 40-60% of MHR (maximum heart rate). E.G., walking, slow jog, light weight bearing exercises performed while breathing freely, and mild body weight exercises (squats, toe touches, standing twists, etc.). If you perform this type of exercise for forty minutes or more, you will burn fat, but won’t add anything to muscle definition. Calories burned when you discontinue this exercise will be non-existent or minimal. The overall fitness benefits may be there, such as a lower heart rate and blood pressure, but for aesthetic beauty and more efficient bodily functions, high intensity and anaerobic exercise dominates the turtle trot of aerobic exercise.

A combination of both forms is more realistic, and the proper mixture will depend on your level of tolerance and physical composition. I encourage both types of exercise, but favor higher intensity for the power strength and confidence associated with such. If someone tells you (and some fitness expert will) that you will not burn fat calories unless you exercise longer and slower, try both types for yourself. I guarantee high intensity will win out 100%. As with all endeavors in life, you must work hard to be successful, and exercise is no different: High intensity will give you the edge at “Absolute Intensity.” Think sprinting, lifting with confidence and power, chins and dips to failure (high intensity anaerobic exercise), and you will be the best you can be!

Keys To Absolute Body Transformation

My initial glimpse of body transformation was after I went away for football camp my freshman year of high school. I believe it lasted for ten days, and at the age of twelve, I exercised more than I ever had in my short existence. I hadn’t a clue about the physiological processes taking place, but I wanted to make the team and gave 100% at everything the coach asked of me. Push-ups, chin-ups, monkey rolls, sprints, hill running, scrimmage, tackle and blocking drills, sled work, sit-ups, leg raises and more of the same … and then some … three times a day. Between workouts, I drank milk and ate the most nutritious foods put in front of me. My body craved the nutrients, just as it required rest between workouts, and for nine hours each night. I welcomed sleep for the first time in my life, since I never had to be ready to run and exercise at 6AM in a helmet and shoulder pads before.

I never imagined I was getting bigger and stronger until one of my eighth grade buddies complimented me on the size of my shoulders, chest and legs upon my return from camp. My skinny 5′10″ 160-pound body transformed to 6′ 200 pounds by my senior year. Around this time, I decided I wanted to make athletics a career by lasting as long as possible as a player, and then turn to coaching and teaching. Becoming bigger, stronger and faster is accomplished by achieving goals you put in front of you. Unfortunately, there is no easy method to attain fitness perfection, and if you’re serious, it takes countless hours of getting the proper recuperation (the body needs time to heal), nutrition (eating good foods), and working out with some absolute intensity (our domain name).

The workouts are the toughest of the three components, yet, the one you do for the least amount of time. If you work your body efficiently and intensely, you will attain the desired results quickest. The benefits will stay with you longer, and if you have to take some time off, it becomes much easier to start again. The key is to never get out of shape and maintain your exercise year round. Vigorous exercise (I don’t mean jogging a ten-minute mile and doing some jumping jacks) will reduce your blood pressure, heart rate, stimulate muscle growth, increase blood flow redistribution and arteriovenous oxygen difference (oxygen gets to muscles quicker), and you will feel exuberant when your exercise is completed. An efficient routine (which we customize for you upon request at absolute intensity.com) should last between 60 and 90 minutes, at most. There are shorter, more intense, exercise routines you can use upon achieving a base.

Your body will continue to burn calories once you complete an absolute intensity customized workout, and nutrition (good foods you eat to repair the muscle cells) is essential. Everyone (there are more fitness trainers and exercise experts in this world than there are members in the gym) recommends grilled chicken, lean beef (pick your own cuts at the butcher), and tuna and halibut steaks (best of the best when blackened). For starches, we recommend baked potatoes, whole wheat pasta and whole grain cereal (Special K is the best, but I love Raisin Nut Bran so I did a commercial for them). Check it out: raisin nut bran commercial 1986

I exercise harder on days I eat the raisin nuts (a lot of sugar), steamed veggies (carrots, green beans and yellow squash are my favorite), which provide essential vitamins and minerals, together with a leafy green salad (romaine lettuce, plum tomatoes, raw carrots, cashews, raisins and feta cheese) for added nutrients and roughage to aid in digestion. For dessert (a must after working so hard, remember the body continues burning calories) I love the chocolate muffin tops and chocolate almonds from vitalicious.com and the Orgain chocolate shakes Orgain Meal Replacement Drink (Gluten Free) (ready made, so no mess) with 16 grams of protein and 27 essential vitamins and minerals, also featured. I take both of the aforementioned daily and am a fan of Dr. Whitaker (cancer survivor who invented this shake). Also see . For snacks, I eat Quest protein bars, containing over 20 grams of protein to build muscle and satiate my sweet tooth. Rest is most important because this is when your body finds time to heal and promote the muscle growth we work so hard for. Like my pet Pekingese, Suki (the more active she is, the better she sleeps and snorts), I need at least eight hours to promote proper growth. If you don’t get enough rest, your body will explain this to you during your next workout. For arthritic sufferers (like me), a 15-minute stint in the hot tub will relax and soothe the muscles before bedtime. Check out , if you’re in the market for a hot tub!

Become revitalized and follow the “Fighting Fireman” and Suki!!

Promote Yourself With Strength Courage and Desire

The greatest man I ever knew, other than my father, was my college football coach, Kenneth Gibler. Through football and track and field, he guided countless individuals to push themselves to the limit in all of life’s endeavors. He demanded you lived and performed to the highest standard both on and off the field of competition. He led us with this prayer before every game, “God, please give us the strength, courage and desire to do the best job we are capable of doing.” I use this as a starting point for any task I tackle.

We are all God’s children, and everyone brings something special to the plate. I find it demeaning to see both young and old alike wearing athletic gear promoting somebody other than themselves. You may not be the most extraordinary talent, but you are blessed with attributes that rich and famous athletes and the rest of the so-called beautiful people don’t have. Develop the mindset that they should be buying a T-shirt or mug with your name on it.

Don’t ever sell yourself short. No one will promote you better than you, and it is better to lead by example than follow another. At Absolute Intensity, my wife sells custom high-performance shirts and bottoms, as well as mugs, I.D. tags, luggage tags, flip flops and much more, customized with your name, logo, or favorite picture to your specifications. This is the only workout gear I wear with my name on it.

Let everyone know you are your own person while you challenge life head on. Stop promoting millionaires like Lebron James, Dirk Nowitzski, Tom Brady, Kobe Bryant and Alex Ovechkin by wearing their athletic garb. Let the world know you are number 1. You deserve it!

By “The Fighting Fireman”

Number 2 In The Personal Trainer Series

The “No Pain All Gain” personal trainer is one whom, in my opinion, does not deserve the job. That would be equal to a baseball pitcher winning with just a change-up, or a fighter with only a jab. In order to recruit all your muscle fibers, some effort has to be put forth. Nothing irks me more than when I hear someone’s client ask how many more reps are required while they’re enjoying a casual conversation with said trainer. To make matters worse, the fitness guru will answer, “Eight,” at which count the trainee will cease working without challenging their muscle fibers. The following paragraph portrays an unfortunate incident I witnessed at a local “Y” some years ago.

Gene was working his butt off on a spanking, brand new stair-stepper. He has a replaced hip and is unable to run, but had his heart rate up to ninety percent for over twenty minutes and counting. I was giving him silent kudos, as I went through my lifts, at the absolute intensity with which he was performing. He was so focused, his eyes were shut after finding the athletic zone everyone craves. There was a lot of traffic moving in, out and around the exercise emporium when I noticed the heavyset head trainer with her male client (who appeared to be in better shape than her). As she guided him carefully with the back of her hand, she spied Gene and let out a roar from across the room. “Geeene, You’re doing it wronggggg.” All eyes turned to Gene, who was oblivious to the advice of the head trainer. Annoyed, she waddled over to Gene with her clipboard in tow and client following her like a lost duckling. Gene was so involved in achieving maximum performance, his head was down, intent on completing his mission. His eyes raised to sneak a peek at the clock, and he nearly toppled off the machine when his sight became fixed on the scowl of the trainer. “You’re doing it wrong. Didn’t you hear me!?” Gene just smiled, but she got on the machine adjacent to him and did some semblance of kung fu dancing at a snail’s pace. Again, Gene just smiled and completed his routine, while the rest of the gym shook their heads in amazement.

The head trainer led her client away, while explaining how Gene would hurt himself from sweating so much. Her theory of “no pain all gain” was shot down by the generous dimensions of her own physique. You must recruit all your muscle fibers to make significant gains. Mild exercise will not accomplish this. When working out at fifty percent of your maximum capacity, this is an impossibility. If anything, you might get hurt by not providing proper stabilization for the muscles above and below the joint you are utilizing.

We all know our own bodies best, and a trainer can only provide assistance at a fee. Be brave and discover your limits, and by all means, don’t fall for the “no pain all gain” theory. Today was a nutty day, so I’m going to munch on dried fruit from NutsOnline. They’re delicious and you deserve it.

“No pain no gain” By Coach Reilly

Exceptional Individuals Make Reunions Possible

High school reunions are an event you can never get over, unless you were never in it to begin with. I attended my 40th in Nov. 2010. Deacon Dalconzo, Bat Man, Ice Queen and Tweed were missing in action, but the Flamingo, Big Al, and The Snake more than made up for their absence. The Qua remains seething from being labeled Flamingo by Coach Costello, as does Anthony for being named The Snake by Coach Bilotti. Al was forced to save his apology to the Deacon for not negotiating the huge holes he opened up for him as our fullback.

Most of the gals who made it happen are featured below. Cathy T.C., who I attended grade school with reminded me of the crush I had on Lori B, who failed to attend for just that reason. Donna C.C., another grade school/high school buddy remembered grade schooler, Steve Tonneson, who I haven’t seen since 1970. Joanne M.C. is making certain her hubbie (Big Al) keeps that apology ready when the Deacon returns (in five years we hope). I received word from a reliable source that Curtis High prepared to play our 1970 football team by studying the film of our tenacious pulling guard Deacon Dalconzo. Pamela O.M. (my date for the high school Coronation) looked fabulous, and together with the aforementioned ladies, performed the hands-on work to make our reunion possible.

I know I left a lot of individuals out, but you must remember I was hit a lot in my fight career. Stay tuned to absolute intensity for an article on a good friend and former classmate who recently passed away, Dean Martin Anthony Francis Fiorella. “Mailman, mailman, don’t be slow!! Be like Elvis. Go man! Go!

The Why of a Warmup

When I was in grade school, I never thought of a warm-up in the way it relates to a fitness routine. As an athlete, I always performed sports-specific movements and lead-ups before actual competition. E.G., taking lay-ups and jump-shots before a basketball game, and punching the focus mitts and shadowboxing before a bout. Because of competition, I learned the better heated up you were before a game, the greater your performance. The core temperature must be heated to where your muscles can perform at their maximum. There is a fine line to walk here because if you overdo the warmup, fatigue might set in too early. My rule of thumb was to break a nice sweat and then stretch the major muscle groups just before the opening bell.

If you begin a workout before loosening up, your muscles will not be able to do what they are capable of and you will be more susceptible to injury. I recommend breaking a sweat before you begin your stretch to make certain the core temperature is where you want it. This way, your muscles will be more susceptible to maximum elongation. Learn the stretches for all the major muscle groups and you will be covered for life. E.G., hamstring stretch, quadriceps, hip flexors, inner thigh, chest, back, hips, shoulders, neck, calf and arms. None of us stretch enough, so make an effort to stretch five minutes before and after exercise at a minimum. The lactic acid will remain longer in the muscle cells when you don’t cool down and stretch properly. You will feel this the following day when you begin your exercise routine.

We always want to perform at our best, and a proper warmup will give you an edge over those who slack or fail to loosen up at all. Rest assured, you will feel more exuberant during your exercise when your body is properly heated and ready to perform. Liken your body to a car on a cold morning. You’re not going anywhere if the vehicle isn’t warmed up properly.

If you suffer from severe arthritis, like myself, you can’t get by without a super warmup. I want to recommend Botanic Choice Ultra Joint Complex . You receive five veggies and one fruit from each tablet. The Human Trainer is another fine product our site features for home exercise. Please e-mail absolute intensity for free fitness advice. Stay healthy, work hard, and don’t be slow. Be like Elvis. Go man! Go!

Dennis Reilly “The Fighting Fireman”

Personal Trainer-Type Series

The last two gyms I visited, there happened to be more personal trainers than members. I must admit, I wasn’t present during prime time (6-8AM and 5-7PM), but I still found this rather fascinating. How does the fitness world pump out so many trainers? I can’t get into names because I don’t have enough space, but last I counted there were over two hundred and fifty about five years ago. Most don’t require a degree in the physical sciences, and anyone with an idea can form a certification body. Name it after yourself. You will have to attract customers to take your course and health clubs to honor your certification, but the sky is the limit, and there are no regulations (yet) to prohibit your trainer certification process (government control).

This is the first in a series I am writing on the different types of personal trainers you will encounter. The first is the “Anal Retentive Trainer.” He or she will watch you like a hawk while you follow their lead to a point where you may be annoyed and aggravated. Remember, no one enjoys being corrected while they are in pain, and serious exercise will cause discomfort. This is true unless you hire the “no pain, all gain” trainer, but that is for another article.

The anal trainer will always begin your sessions with about ten minutes of fitness jargon you don’t really understand, but are forced to take their word for. The individual does know of what he or she speaks, but fitness is not rocket science, and it only took three days and a written test — which the local bozo could pass — to be certified. After the verbal introduction, where the trainee is given a crash course in exercise physiology and expected to understand blood flow redistribution, arteriovenous oxygen difference, and anaerobic threshold, the trainer will walk him over to a cardio machine and explain the mechanics and what is expected in detail. The stair climber is the exercise of choice for this young charger, and the anal retentive will stand two feet away while the trainee labors and sweats. He or she will shout encouragement while the trainee struggles, wishing to be left alone in their misery. If the feet aren’t moving at the proper angle, corrections will be provided.

After fifteen minutes the anal one will usher the trainee off the machine and guide them to the squat racks, since legs are being worked today. The trainer will go through another ten-minute recitation about the benefits of resistive exercise using their own body as an example of proper execution. The trainer will demonstrate the proper form and situate the trainee perfectly under the bar. As the exercise is performed, the anal retentive trainer keeps his eyes two inches from the trainee’s body and squats with them while they execute the movement. After a set of ten is completed, the trainer records the amount on a clipboard chart. The trainer will stop his charger each time they are off one inch from what he or she feels is acceptable. The anal retentive will remain within two feet of the protégé the entire workout, while giving a running biography about the benefits of training and what they can accomplish together.

Upon completion of the workout, the trainee is led to the fitness office where they will learn how well they did. You always do great because they want you back to pay for more sessions. Even the 90-year-old grandmother with one foot in the grave can thrive under the anal retentive’s direction. No mater what this trainer looks like, they will declare themselves the greatest trainer in the world. And to prove it, all you have to do is ask them. The next trainer profiled in my series will be a “No Pain. All Gain” trainer.

My motto for the day: Don’t take yourself so seriously.

Check out the great tasting Quest Protein Bars, and .

Yours in health,

“The Fighting Fireman”

An Introduction to Super-Sets

How hard are you willing to exercise? If your answer is super hard, then you might wish to incorporate super-sets into your exercise routine. I was introduced to them at the age of seventeen by a fellow gym member. When pressed for time, they are a godsend if you are serious about achieving your goals. You won’t make strength gains, but will increase your muscle endurance, and the pump from all the blood rushing to the exercised cells will add definition and vascularity to your body.

A super-set means performing two exercises for the same muscle without any rest between sets. You can also work one group against the other, such as a set of biceps followed by a set of triceps in rapid succession. I started with 115 pounds on the EZ-curl bar for ten repetitions, and immediately followed with 35 pound alternating dumb-bell curls. My biceps were screaming for mercy and immediately ballooned two inches larger upon completion. We did this for five sets, and I felt like my arms would fall off when finished. Just as when you do wind-sprints and gassers (repetitive short windies), the lactic acid builds up quickly, and it is wise to stretch the muscle you are engaging. Having a partner for this type of exercise is almost mandatory so you can inspire and push each other.

After the biceps, we would buddy up for triceps. We did a set of french curls using the same 115 pounds on the EZ-curl bar, followed immediately with 100 pounds on the tricep push-downs. The horshoe in my tricep threatened to pop out of my upper arm.

You can vary the super-setting by doing one set of biceps, followed immediately with a set of triceps. My favorite was to perform a set with the EZ-curl for biceps, and reverse the grip for the french curls and triceps with the same weight. Back and chest is another good combination, doing a set of bench presses for chest followed immediately by a set of chins. Using your body weight, you could go from a set of push-ups to chins (chest and back) or diamond push-ups to dips (chest and triceps). John Ligreci (restaurateur who introduced me to super-sets) would like to do super shoulders by doing behind-the-neck presses with 140 pounds, followed by lateral raises with forty pound dumb-bells. He made it a rule never to cheat (rocking the body to assist the motion) when weight lifting.

In conclusion, super-sets are not something I would incorporate into my routine as a beginner. Once you have built a muscular base (everyone is different, but I would suggest at least six months), I would add some super-sets to push your limits. Add some variety and stimulate your muscle cells. Think outside the box to add color to your routine. I built a small home gym in my garage and recommend Power Systems to purchase body weight equipment. Smooth Fitness is good also, but Power has a larger variety. Don’t forget to replenish your body immediately following your exercise, and try the Orgain shake Orgain Meal Replacement Drink (Gluten Free), which is featured on the homepage of our site. It’s loaded with protein and vitamins and ready to drink (no mess making a shake from scratch). For arthritis sufferers and health conscious individuals, I’d like to introduce you to Botanic Choice Ultra Joint Complex . I use it daily (one tablet) and each contains the equivalent nutrients of five veggies and one fruit.

“Stay absolutely true to your routine.”

The Fighting Fireman

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