Blog & Testimonials
Coach Mike has been featured in many publications in his career and his clients have incredible stories to share!
Read more below and follow his Instagram as he shares his knowledge daily!
@fastandfitmike
Kettlebell Training for Beginners
Mike was featured in Runner’s World for his expertise in using the kettlebell. Follow this guide to take advantage of kettlebells for boosting your strength and power.
Kettlebell Training for Beginners: What to Know Before You Start (runnersworld.com)
If you’re looking for ways to improve your strength, a kettlebell offers a smart solution. You can use this versatile piece of gym equipment to upgrade any exercise, including moves like deadlifts, presses, squats, and lunges. Because of its design, it’s also perfect for power moves that can translate to explosiveness on the road. The catch: Before you can tap into the benefits of kettlebells, you’ll have to learn some basics as using them requires a certain level of technique. To help you out, we break down how to get started with kettlebell training for beginners, so you can safely incorporate this piece of equipment into your strength routine.
The Power of Power Walking
This simple activity can become your favorite exercise of the week, too.
Walk. Fast.
That’s it. That’s the workout.
I never considered walking a fun workout, let alone a workout at all.
Turns out, it’s pretty enjoyable and a great way to burn fat!
Coach Mike wrote a great post last week on low intensity training, also known as Zone 1. You can read that post for more scientific details on how this type of training is physically and mentally beneficial, as well as other ow intensity exercises.
What I want to talk about is my experience with Zone 1 training, particularly, the power walk. To my surprise, this was by far my favorite activity that Coach Mike designed into my 12-week online training program, which I completed in the fall of 2019. With heavy strength and cross training days during the week, Coach Mike scheduled a power walk each Sunday morning, typically totalling 75 minutes. The goal with this activity is to get movement in with less stress on the body.
Honestly, I went into the first power walk a little skeptical. I was just starting the program, feeling pretty fresh overall, and didn’t understand what walking for an hour or so would do for my relatively in shape body -- even if it was at a “powerful” pace.
Truth time: I have some issues with being too competitive from playing sports my entire life. I’ve always thought you should kill yourself during a workout, and if you weren’t completely exhausted at the end, it meant you didn’t go hard enough.
I genuinely thought, “Is this guy serious? I’m supposed to just walk for 75 minutes?!” But I let go of my preconceptions and judgment, and gave it a shot.
And now I’m hooked.
Power walks are just as important to me mentally as they are physically, and here’s why: I can zone out. I’m not thinking about how many reps I’m doing, what set I’m on, how much weight to load, or how much time between exercises. My mind is free. I’m just moving, keeping a rhythm and letting my thoughts quiet down. Zen much?
Sometimes I find myself with a bit of anxiety just thinking about a strenuous upcoming work out because I know it will require a high level of energy… and I’d somehow have to muster that up. I’d start to dread a tough lift or an interval run later.
But that’s not the case for power walks.
It takes a few minutes to get into the zone (heyo), but in my experience, I get into a flow pretty quick. Usually by halfway through, I’m starting to feel a serious surge of energy and a positive mood swing, like my body and mind are charging up. Before I know it, time is up and I’m back home.
Physically, I feel great afterward. Not as fatigued as I would be after a run or cross training workout, but still tired in a low key way. Seriously, you’ll be surprised just how taxing walking can be. As I delved deeper into the 3-month routine, I really came to enjoy these lower intensity days and realized how much my body needed a rest.
Benefits to Power Walks:
Little or no sweating
Can multitask with podcast or talk on phone
Invite a friend to join
Low physical stress
No mental anxiety pre-training
Coach Mike recommends power walking first thing in the morning, after having coffee but without eating anything. As someone who never skips breakfast, this was hard for me! But here’s the most important thing - are you ready?
POWER means you are MOVING. We’re talking picking up your knees and swinging your arms, and keeping this pace consistent the entire time. Maintaining this level of Zone 1 is where the results come from.
Over the 12 weeks, I lost 13 lbs and dropped 5% body fat. And I attribute that long lasting change to a balance between high intensity, diet and power walks. I still do them regularly - in fact, I just got home from one with my family dog, and it’s how I got motivated to write this post and began forming it in my head
I truly am a believer in the magic of power walks to improve one’s focus, clarity, energy and motivation. If you really emphasize controlled breathing and clearing your mind, walking can become a form of meditation. And again, a major bonus is the low stress on the body.
Power walks are a great way to start the day. I’ve also utilized them for much needed breaks after sitting at a desk, and at the end of a long day to unwind instead of trying to amp up for a higher intensity workout. I suggest playing music to keep your pace pumping, or fire up that podcast you downloaded months ago and have been meaning to listen to. Or just focus on your breathing and hit that flow state.
Use the power walk however it will most benefit you, and no doubt you’ll understand its true POWER!
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
Why Low Intensity Training = Big Time Results
You don’t have to and shouldn’t always go beast mode when training - in fact Zone 1, or low intensity training, has numerous benefits.
Many people think of working out as going as hard as you can for as long as you can. As a coach and fitness professional, I’ve spent my life training myself and my clients’ bodies, I can tell you that is not sustainable, nor is it even effective.
This post is about educating athletes (read: people, because everyone is an athlete in the game of life!) on the benefits of training at a lower intensity to get the results you want, but without all the additional stress, physically and mentally.
Now, I’m not an “old guy,” but since having kids, getting married and launching a successful coaching company, I’ve had more stress and less time to train. These life changes have forced me to get smarter with my movement selection and training routine. Today’s culture has us going 100mph during everyday life. Here’s why it’s completely ok, and even highly beneficial, to take your training down a notch. #SimpleIsSexy
The Science Behind The Benefits
Let’s talk zones. First off, there are 5 Zones with Zone 1 being the lowest training intensity one can do. Zone 2 is easy, and commonly referred to as aerobic exercise. Zone 3 is moderate or sub threshold. Zone 4 is threshold or tempo, and Zone 5 is sprints or VO2max. The higher the intensity, the higher the stress potential on the body. Trust me, I’m a fan of high intensity training - I used to get a ton of success and results with my body composition and speed for racing. But I don’t get the same amount of sleep and recovery that I once did, so, I’ve had to adapt over time.If you aren’t sleeping and recovering like a pro, you can’t train like a pro.
When we train, we use energy. We are burning predominantly carbohydrates or fat, and the intensity tends to be the main dictator of what is used. The lower the intensity, the more fat that is burned during exercise. The higher the intensity, the more carbs are burned. At one's lactate threshold (at or above Zone 4), the body burns about 50% fat and 50% carbs.
If athletes are stressed and underslept, (that’s me and probably a lot of you), high intensity training can further compromise gut health. With the gut controlling 60-80% of our immune system, this takes us down the road for potential sickness or injury which would sideline all training.
When training in Zone 4, blood flows away from the organs (gut) and goes to the limbs that need it for oxygen and nutrition. When this happens, our gut health can be further compromised. Triathletes, runners and class-jumping fitness junkies are individuals that fall into this category. For those individuals, one or two sessions a week of high intensity work might be the right amount. The rest of the week should be low intensity Zone 1 - aka nose breathing training. For those that are really stressed and under rested, zero high intensity workouts might be the best bet for a couple weeks/months, depending on the severity.
When breathing only in and out of the nose during training, that athlete is in Zone 1 or low Zone 2. For most of my clients, I recommend a nose breathing or heart rate monitor to ensure they are in the right zone. More and more people are hitting the treadmill watching Netflix or listening to music while working out. We often get distracted watching Desperate Housewives or pumping music to a distracting level which makes up drift out of the low stress zone. So by wearing a heart rate monitor, that can ensure we stay `in the zone.’
When you start breathing to the point you hear your breath or have to open mouth breath, you’re not aerobic and drifting out of Z1-Z2. We call this ventilatory threshold (VT). There is a direct correlation between one’s VT and lactate threshold (LT). And remember, the higher the intensity, the more the body can be stressed.
Conversely, if an athlete can breath in and out of their nose only, they are certainly in Zone 1 or Zone 2. Use the nose breathing and VT as indicators of your intensity.
Another benefit of Zone 1 training deals with the mental aspect. I find that it’s easier to get motivated for Zone 1 training on days when you aren’t feeling 100%, because the activities are less intense and often can be done while multitasking.
Examples of Zone 1 Training
Many Zone 1 “exercises” might seem like everyday activities, but don’t be fooled - they have plenty of physical benefits when that level is maintained over a period of time.
Some of my favorite Zone 1 activities include:
hiking with my family on the weekends
phone meetings where I walk and talk
easy run commutes home (while talking to friends and family)
bike commuting (easy pace so as not to get sweaty)
Several Fast & Fit clients have sung the praises of the ‘power walk’ that I often design into their programs. For example, one athlete was doing heavy strength and cross training during the week, so I plugged in a power walk for Sunday mornings for extra low stress movement. He loved putting on a podcast and walking the Chicago lakeshore as the sun was coming up.
Other Zone 1 activities include, but are not limited to:
gardening
mowing the lawn
raking leaves
walking the dog or with friends
As you can see, there are so many advantages to low intensity/Zone 1 training. Our fast-paced society will have us thinking our physical training needs to be the same way, but that is not always the case. Again, of course there is a time hitting higher Zones, but don’t be afraid to slow things down once in a while.
So, the next time you feel like you need to go beast mode after a night of poor sleep, remember: there are better ways to stay healthy. Zone 1 training can be that movement you need to stay FIT and even FAST!
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
A Guide to Racing Season 2020
A Guide to Racing SZN 2020
Get off to a FAST start in the new decade with an easy to follow race training program.
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If you’re like most people on planet Earth, you’ve made a New Year's resolution to get fit.
And that’s great!
But, like a lot of these same people, you may not know where to start. We have a suggestion: sign up for a race!
If you’re feeling the luck of the Irish, go for the St. Paddy’s 5K on March 14. Or maybe the Cupid’s Undie Run is more your style - no judgement here, whatever gets you moving!
Why is a race a great option to accomplish your fitness improvement objectives? It provides a goal as well as a date to work towards that keeps you accountable for training. Grab a buddy or two, and even better as you can support each other throughout the process.
And no matter which race you choose, one thing is for certain: you’ll need proper training. That’s where we come in!
We have put together a templated program that covers all aspects of race training, including a week by week outline built specifically to help you peak at the time of your race. The great thing about this program is that it works for all running levels, including beginner, intermediate and expert, based on run volume and experience. The program will also incorporate strength training and cross training as well for a complete experience that will have athletes ready to perform at the highest level.
Let us take the complicated out of your training so you can focus on the fun part - running.
No matter if your goal is to set a new personal record or just to enjoy a fun time with friends, following a plan will put you in the best position for a successful, injury free race - even if you choose to run in just your undies!
We’ll be with you every step of the way.
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For serious runners, these are the main races to target this spring.
Shamrock Shuffle 8k - 3/22
Wintrust Lakefront 5/10k - 4/18
Good Life Race 5k - 4/26
Ravenswood 5k - 4/26
Cinco De Miler 5mi - 5/2
Universal Sole 4mi Classic - 5/14
Race to Wrigley - 5/16
Click here for a full list of all upcoming races in Chicago for all levels. You can also filter for your area of choice if you’re not local to Chicago. Contact Coach Mike for more info on beginning your race program. See you on the track!
Additional resources:
https://www.runningintheusa.com/race/list/chicago-IL/upcoming
TRAIN SMART • HAVE FUN • LIVE WELL
My Fast & Fit Journey: Robbie Lehman - Part 4
Part 4: Celebrating Results!
In some ways, it feels like more than 12 weeks since starting my Fast & Fit journey with Coach Mike.
That’s what happens when you take on a big goal. It requires patience, chipping away at it one day at a time. Not many things in life (that are worth doing) happen overnight, and that is certainly true with fitness.
In other ways though, it’s gone by in a flash. Looking back, 12 weeks of dedication to becoming a healthier, more fit me sure is a short time frame in the grand scheme of things. So I’m glad I took the leap when I did to get back to being myself - and actually a BETTER self!
It was all worth it in the end. Honestly, I’m pretty shocked at the results!
Final stats:
Weight loss: 12.7 lbs
Body Fat decrease: 5.8%
Lean Mass increase: 0.9%
Goals Crushed
Checking back in on my goals, I was mostly concerned with getting back around 190 lbs, slimming down in the waist/belly, and strengthening my chest and arms. Based on the eye test of the photos and the science of the stats, I’d say these were all accomplished! And yes, it feels good.
I mentioned in the last post that no matter what happened with the final results, it was just as important to me that I came away from this program with overall better health and fitness habits, and that is 100% what happened. Eating right has become such an everyday practice that it’s the new normal at this point. I know how important it is to move my body everyday, but also that that doesn’t mean it has to be high intensity movement - bike rides or power walks are just as beneficial. Also, I have learned to place a new emphasis on recovery between workouts.
Thank you Coach Mike!
I can’t even begin to describe how much I owe to Coach Mike for being alongside me through this process. He helped me with more than just the physical aspect of training - he helped me get my confidence back. By preaching patience, consistency and mental toughness, he made it easy to commit to the physical parts of the program.
I now have a wider knowledge of what exercises benefit me in certain ways, how to structure them into a week for proper gains and rest, and so much more. He also educated me on proper nutrition tips, and to think more about what types of food to put into my body and how they would make me feel physically and mentally.
There certainly was a time or two that I complained, so I appreciate him putting up with me and challenging me to be better every session. Overall he made training fun, kept me motivated and always cheered me on.
Who’s Next?
For those reading this post and who have followed this series from Day 1, I hope you are inspired to chase your own goals, whatever they may be, by implementing the same principles. Find a coach, make a plan, and follow it one day at a time while measuring progress.
If your goal does happen to be fitness related, don’t wait to reach out the Coach Mike and his team of personal trainers at F&FC! Make the commitment to your body and yourself - you won’t regret it!
Cheers,
Robbie
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
Functional Range Conditioning: The Basics
Intro to Functional Range Conditioning
I can’t tell you everything about Functional Range Conditioning in one post or two, but I can give you a brief idea of what it is all about!
FRC is having the ability to control one’s body by itself and how important this is BEFORE controlling any external load. This is achieved by having the prerequisite active range of motion or controlled mobility (being able to get IN and OUT of a position with your own strength, not being pushed into or out of it by someone else) before doing a movement like squats, overhead pressing, etc.
Flexibility is being able to achieve a range of motion passively with an external load such as a trainer/coach stretching you, doing the work to move or hold your body in place.
Mobility is the capability of moving or being moved freely and easily.
Functional mobility is the ability to actively achieve a range of motion (ROM), to use and control your ROM, to move in and out of a "stretch" or position all on your own using your body. A huge benefit of FRC involves joint health. Who doesn’t want healthy and pain free joints?
This concept is so important as it will help you:
Move better, at present and in future
Strengthen joints
Decrease chance of injury
Not to be too harsh, but there's no excuse for not being flexible - it’s just because you stopped moving in the first place. If you could do the splits at age five and did them everyday you’d still be able to do them today! FRC is big on working in positions our bodies aren’t used to being in. This is because we tend to live in the middle, which is easy. We tend to get hurt in those outside ranges (end range - lengthened and short) so why not train these to be less likely to get hurt, have access to more muscular tissue and become a beast! The position you regret not training is the one you get injured in. Fact. When your body has been in a position with purpose before, it’s more likely to be ready when you need to utilize it, and you won’t get injured.
Now, mobility is work you have to COMMIT to on the REGULAR, you can’t do it once and see a result. This goes for anything else in life. You don’t brush your teeth once, you don’t eat once, drink water once, workout once, do a bicep curl once and see result/keep the result. But. do it consistently everyday even for five minutes, and it will make a difference. That’s all I ask my clients to do! Heck, even every other day. You will see a difference. Your pains will go away, you will move better (now and later in life), feel better, and lifts will get easier - no joke. Movement is the language of our cells.
There’s different types of mobility work to be done within FRC, so I won't go into too much more detail on this post. But the simplest things to do are CARs – Controlled Articular Rotations. Try to make the largest controlled circle you can with one joint and none around it. Let me know if you have any questions!
Go do your CARs!
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
Thriving Through The Holidays
It's the most wonderful time of the year!
But for some, it can be the most stressful time of the year as well.
As we enter the holiday season, it’s important to recognize that this time of year brings added stress. Even with all of the JOY and CHEER, our body can still be registering stress. Less sleep, gift lists, travel plans, possibly hosting events, potential family drama, increased amount of drinks and the temptation of desserts - just to name a few! We’re not suggesting you forgo the celebrations by any means!! But, having a PLAN for navigating the season and managing the stress is key to staying healthy.
We recently invited our Chicago clients and friends to attend a Thriving Through the Holidays event. Here are some practical tips that we shared. You can watch the video of the live recording as well by clicking below.
1) Mindset: What is your intention for the season? What is the most important thing to you? It could be creating holiday traditions and memories with your family, or feeling good about yourself, or not gaining weight. There is no right answer! Name your intention and write it down. This will help you make decisions, set boundaries or say no to things that might overwhelm you.
2) Sleep: Lack of sleep can wreak serious havoc on your body, immune system and your mood! If you know you’ll be out later than usual, try to squeeze in a nap, 10 minutes of meditation, or even just a few minutes of controlled breathing - you’d be surprised at how effective that can be. Stay on track as much as you can in other ways (food, alcohol, self-care) to support healthy sleeping as well. Higher quality sleep for less time is better than low quality sleep for longer time.
3) Movement and self-care: During times of added stress, we really need to listen to our bodies. Working out IS a stressor. If your other stressors are overflowing your bucket, then focus more on MOVEMENT than “working out”. Take a walk with your family, or by yourself if that will be better for your mind(!!), go to a more yin-based yoga, play in the snow. Just move. be active
As far as self-care, it’s not about going to the spa. It’s about being in tune with your body and giving it the rest and recovery it needs. Put on relaxing music, go to bed early, order meals for your party instead of going through the stress of cooking it all yourself, etc. Small, mindful decisions can go a long way!
4) Nutrition: Be mindful that food, or lack thereof, can be stressful to your body. This is definitely an area where PLANNING is so important. If you’re going to an event where you will be eating late, have a nutritious snack that includes protein, fat, and fiber before you go so you’re not starving and already on a blood sugar roller coaster. If you know the event will have foods that aren’t the best on your digestive system, eat before you go! Set yourself up for feeling good the next day.
5) Supplements and immune system aids: During this time of year, it is important to help boost your immune system. Vitamin C and D, zinc, bone broth, elderberry, etc. are simple and effective. Frequent hand washing! I regularly use xlear nasal spray after a flight, when the kids come home from school or after being in other public spaces. Getting the germs out before they take hold can make a HUGE difference in not getting every bug going around or shortening the duration.
These are just a few quick and easy tips to implement this holiday season. Check out the video above for the full recording of the event that has even more info. Reach out if you have any questions and be on the lookout for more events and programs in 2020.
Happy Holidays!
Coach Angie
My Fast & Fit Journey: Robbie Lehman - Part 3
Part 3: Making Progress
Yes, it’s a cliche.
But cliches are cliches for a reason - because they are true.
So you ready for this one?
It’s so much easier to achieve a goal when you have two things: a coach and a plan.
It’s really that simple.
Having someone who can guide you, keep you accountable and is versed in whatever area your goal may be in is key, because there inevitably will be days where you won’t feel like completing your next task.
This is also where the plan that the coach provides comes in, as they remind you of the effects of missing one step in the process will have on the overall timeline.
I’m the type of person, sometimes for better and sometimes for worse, who likes to do things on my own. Whether it be a project at work, figuring out some piece of technology or cooking a new dish, I believe that I can get it done by myself. But I’ve been learning that not only is it helpful to have someone on your side, but it makes accomplishing the goal more enjoyable too.
I connected with Coach Mike to begin my Fast & Fit journey BECAUSE I wasn’t getting results doing things on my own. When it comes to fitness, It’s too easy to procrastinate, make excuses, get frustrated, etc. Having Coach Mike’s guidance and support has been the key to consistency for me, and it’s showing in the results.
I just completed week eight of my customized training program, so I thought I’d share some thoughts on my journey thus far.
The stats:
Weight lost: 7.8 lbs
Body Fat decrease: 4.2%
Lean Mass increase: 2.0%
The Program
Under Coach Mike’s guidance, he put together a customized training program specific to my goals (discussed in detail in my first blog post). With the TrainingPeaks app, it’s incredibly simple to see the workout scheduled for me each day and even entire week in advance. Training is not scheduled more than one week ahead, to ensure that results and feedback are analyzed and things are progressing in the correct timeline.
Coach Mike and I have regular check-ins about how my training went, how I’m feeling, etc. He even adjusted for my basketball league that started on Tuesday nights, making that my cross training day between strength days, which was nice to be able to have that flexibility. Taking body readings and measurements every 2-4 weeks as well is so beneficial in keeping me motivated, rather than just doing this on Day 1 and the end of Week 12.
The Benefits
Physically, I feel great. Getting rid of that extra weight has reduced the pain I was feeling in my knees, not to mention that my clothes fit better again. Dropping in body fat percentage is great, but on top of that I have increased my lean mass, which means I’m getting stronger.
After the initial adjustment to the nutrition program (mostly reducing carbs and sugar intake, while increasing protein and veggies), I have experienced higher overall energy and improved sleep. The biggest thing for me I think has been literally SEEING SUCCESS from one reading to the next. Knowing that I was moving in the right direction helped me fend off those pasta or ice cream cravings that would spring up.
Finish Strong
Sure, it hasn’t all been sunshine and rainbows during this process. There have been plenty of days where I wasn’t feeling like training, eating right, ready to be lazy and wanting a break.
But, knowing I had a coach and plan to be accountable to, I’ve been able to push through and complete each session to stay on track. I also want to be accountable to myself. Seeing and feeling the results of the program has helped so much in wanting to continue that momentum, knowing that our plan is working.
There are four weeks left in my program. Regardless of where I’m at by then, I have developed so many great fitness, nutrition, and lifestyle habits that I know I will continue with long beyond the end of these 12 weeks, and that is exciting to me.
Check back in for the final post where I’ll wrap up my Fast & Fit journey.I’m nervous but excited to see the before/after photos!
Cheers,
Robbie
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
My Fast & Fit Journey: Robbie Lehman - Part 2
Part 2: Initial Assessment and Goals
There I was in Coach Mike’s office, with my shirt off, and he was pinching my belly with some plastic object.
Not going to lie, I was excited but also a bit nervous for my initial assessment. As I mentioned in Part 1 of this series, I’m far from where I want to be with my fitness after suffering a broken wrist playing basketball. But, in order to get to where I want to be, it’s important to take the time to get a full scope of where things currently stand. Measurement is going to be a key part of the training process.
Anyone who begins a training program with Fast & Fit Coaching will undergo an initial assessment, which goes like this:
Goals and Info
First, Coach Mike asked about my fitness goals, and other things such as injury history, diet, sleep patterns, and more while he takes notes. Personally, my goal is to lose my belly fat and improve my overall upper body strength. Can you say, beach bod?
Body Measurements
The next step is taking body measurements to get a baseline of where the athlete starts in their Fast & Fit journey. This is where Coach Mike used the plastic pinchers to grab some skin in places like my stomach, chest, triceps, back, obliques, and quads. A tape measure is also used to record the circumference of biceps, chest, stomach, and quads as well. It was super quick and I was able to put my shirt back on!
Strength Testing
Simple strength testing follows, as Coach Mike pushed and pulled arms and legs as the I attempted to resist. This gives him an understanding of where an athlete is strong or weak, and will factor into the program he designs and where to start. I also did 10 easy push-ups so he could check out my form there.
Running Form
I hopped on the treadmill as Coach Mike studied how I walked at a 3.0 pace. Next he had me jog at whatever was a comfortable speed for me, which I put at 7.0. He took several videos from the side and back, normal speed and slo-mo, and we timed my pace. I learned that my pace is super slow - I don’t strike my foot to the ground properly or often enough, and this is most likely the source of some of my knee pain. Looking forward to that being gone! (FYI: F&FC offers Race Training for those strictly looking to improve in the running department.)
That’s it! Assessment complete in less than 45 minutes, and it was not physically taxing at all. Coach Mike even made it fun by showing me the videos of my running form. Piece of cake.
Post Assessment Thoughts
Honestly, it’s impressive how quickly Coach Mike can deduce certain things about an athlete’s body from such a quick look at running or doing a few push- ups. But that’s what makes him and the rest of the F&FC trainers so good at what they do. (PS: Each trainer goes through their own full 12-week program complete with assessment and everything when they start).
Of course, nobody and no body is the same, and every athlete will have different needs in their training. I’m excited to have Coach Mike build my own customized training program, based on my initial assessment, to go and crush my goals.
For those of you reading, I’m sure you have reservations on putting yourself through an assessment like this. I certainly did. My brain was definitely all over the place. Like I said, it was mostly a mix of nervousness, excitement, but also some internal judgement crept in. I just kept telling myself that this is normal, and the important thing is that I'm here. And that’s how we all should look at it. Choosing to make this dedication to yourself and your body, and that’s the first step. For me, now the fun begins and progress is around the corner! Check back soon for Part 3.
Cheers!
Robbie
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Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
My Fast & Fit Journey: Robbie Lehman - Part 1
Part 1: The Setback and the Comeback
It was a split second decision that I wish I could take back in October 2018.
Let's rewind to October 2018. My buddies and I were attempting to defend our rec league basketball title from the season before. I turned the ball over at the top of the key as my defender was guarding me pretty dang close. (No foul, ref?!)
Immediately, my body instinctively turned to sprint toward the other basket. Let’s be clear: I don’t give up easy layups to anybody, no matter what. Especially if I’ve made a turnover.
Even as I chased down the dude with the ball, something in my head was telling me not to challenge the shot. I was a bit too far behind to really contest it. But my body was thinking differently, sprinting harder to make up the distance - and before I knew it, I was in the air, right arm outstretched, going for the block.
Who did I think I was, LeBron?!
Now, I’ve contested a lot of shots over years of playing both organized and pickup basketball. I’ve fallen more times than I can remember, but I’ve always been really lucky with injuries in that I never had a serious one. For some reason, this fall was different.
Broken scaphoid bone in my left wrist. Cast for 9 weeks, then rehab. Honestly, it could have been a lot worse and I’m grateful it wasn’t. But still, I knew this was going to be a major setback.
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Fast forward to present time, August 2019.
Hi there. Allow me to introduce myself. I’m Robbie Lehman, I’m excited to take you on a journey with me - a journey to getting back to being Fast & Fit.
I’ve always been a super active person, both for fun and for fitness. But this injury was a huge challenge for me. Having the cast on during winter definitely wasn’t ideal either. It limited not only training but also plenty of regular activities for me.
Eating fairly healthy and sticking to a solid nutrition plan was another area I felt like I did ok with. But without a regular exercise schedule to adhere to, I found myself straying from my normal meal plan and chowing down on more sweets and desserts (hello, donuts). Also, the holiday season didn’t help in this department.
To top it off, I wasn’t sleeping well either due to not being able to train combined with the sugar I was consuming.
Basically, I got into some bad habits that I’ve had a hard time shaking, even with a healthy wrist. Over 9 months later I’ve returned to a normal exercise routine, but I haven’t been able to lose that extra weight I put on, or gain back all the strength I lost during the injury.
What I finally realized is that I wouldn’t be able to do it by myself. I needed a coach and a program, something to keep me on track, accountable, focused toward a goal and back to keeping good fitness, health and lifestyle habits.
Enter Fast & Fit Coaching.
I’ve known Coach Mike Thomson for a couple years now through our relationship working for lululemon athletica in Chicago. I reached out for help and Coach Mike immediately was up to the challenge, which got me excited to get going. I knew he would be able to get me on a plan to return to my normal self - and hopefully even fitter than before!
What makes Fast & Fit Coaching different from other personal training places is that it provides custom-built training programs for its athletes. I’ll be going through my initial assessment soon as the first step in the process, and then Mike and I will discuss my personal fitness goals so he can design the right program for me to follow.
The fun part? I’m going to be blogging about the experience right here as I work through the 12-week program to give you all an inside look at how personal training with Fast & Fit Coaching works.
I’m excited to begin my journey to becoming FAST & FIT! I hope you enjoy following it. If you want to join me, contact the F&FC team today to learn more about starting your own custom training program.
Cheers!
Robbie
Start your own Fast & Fit journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
The Difference Between ‘Training’ and ‘Working Out’
Do you know what it is?
There are a zillion different ways to sweat, and any exercise is better than none at all.
That being said - there is a major difference between TRAINING and WORKING OUT.
Training: following a customized program specifically geared toward accomplishing a goal, with an experienced coach guiding the process.
Working Out: completing random exercises lacking a proven system, no goal in place and no coach for accountability and tracking progress.
As a coach and personal trainer who spends A LOT of time in the gym, I see this scene all the time: A personal trainer trains 6-8 sessions back to back to back, implementing the same program with each athlete. It doesn’t matter if you’re an ex-Division 1 athlete training for strength, a runner preparing for a marathon, or a mother of three looking to shed some body fat. Completing exercises like this is an example of working out.
The opposite of that is training, in which a coach has a customized program prepared for the athlete. This is what we do at Fast & Fit Coaching. Training is having a direction and purpose. When entering into the gym, the athlete’s goal is to make an adaptation. The coach knows where the athlete’s weaknesses are and the athlete understands what the overarching plan is.
A workout is when you just throw eggs against a wall and hope one of them doesn’t break. You do all and any movement patterns, hoping one of them improves the individual and doesn’t break them.
Training is systematically picking movements to progress through. Starting generally with the most remedial and building to the most advanced right before the athlete’s goal date, race or event. An example would be to start the athlete out with a split squat and build to a full squat through a 12-16 week program.
Not knowing what weights or paces to perform from session to session is the trademark of a “workout.” What the athlete was hitting last week or four weeks ago doesn’t seem to matter. Simply making up weights or paces, not knowing how much was on the bar last time - this can cause an athlete plateau due to improper loading and pacing.
A perfect example of training would be to have an athlete perform a tempo run 4 miles @ 7:15 min/mile. Then, progress the following week by either doing it at a faster pace (7:00 min/mile) or doing more (5 miles instead of 4). This is progressive overload at its finest. It’s very elementary yet necessary for continued progress in a program.
Last thing: I often hear people say they want to “go get sweaty.” Yes, that’s better than not moving at all. But, what is the point? Is it an easy run trying to strengthen your aerobic capacity? Or is it a metabolic session trying to improve lactic threshold and drop body fat? Big difference.
Go into your next session with a defined goal and purpose. I do think sweating once a day is important, but know what the sweat session is for.
If this sounds serious, that's only because I'm serious about helping people become the best version of themselves! I train my clients hard, but I promise, we have fun during our sessions (and maybe even take a selfie or two). So, if you’re stuck in a rut of working out and ready to start TRAINING, feel free to reach out and let’s get after it!
Coach Mike
Click here to learn more about the Fast & Fit life and start your journey today!
TRAIN SMART • HAVE FUN • LIVE WELL
The Difference Between ‘Training’ and ‘Working Out’
It all begins with an idea.
By Mike Thomson
There are a zillion different ways to sweat, and any exercise is better than none at all.
That being said - there is a major difference between TRAINING and WORKING OUT.
Training: following a customized program specifically geared toward accomplishing a goal, with an experienced coach guiding the process.
Working Out: completing random exercises lacking a proven system, no goal in place and no coach for accountability and tracking progress.
As a coach and personal trainer who spends A LOT of time in the gym, I see this scene all the time: A personal trainer trains 6-8 sessions back to back to back, implementing the same program with each athlete. It doesn’t matter if you’re an ex-Division 1 athlete training for strength, a runner preparing for a marathon, or a mother of three looking to shed some body fat. Completing exercises like this is an example of working out.
The opposite of that is training, in which a coach has a customized program prepared for the athlete. This is what we do at Fast & Fit Coaching. Training is having a direction and purpose. When entering into the gym, the athlete’s goal is to make an adaptation. The coach knows where the athlete’s weaknesses are and the athlete understands what the overarching plan is.
A workout is when you just throw eggs against a wall and hope one of them doesn’t break. You do all and any movement patterns, hoping one of them improves the individual and doesn’t break them.
Training is systematically picking movements to progress through. Starting generally with the most remedial and building to the most advanced right before the athlete’s goal date, race or event. An example would be to start the athlete out with a split squat and build to a full squat through a 12-16 week program.
Not knowing what weights or paces to perform from session to session is the trademark of a “workout.” What the athlete was hitting last week or four weeks ago doesn’t seem to matter. Simply making up weights or paces, not knowing how much was on the bar last time - this can cause an athlete plateau due to improper loading and pacing.
A perfect example of training would be to have an athlete perform a tempo run 4 miles @ 7:15 min/mile. Then, progress the following week by either doing it at a faster pace (7:00 min/mile) or doing more (5 miles instead of 4). This is progressive overload at its finest. It’s very elementary yet necessary for continued progress in a program.
Last thing: I often hear people say they want to “go get sweaty.” Yes, that’s better than not moving at all. But, what is the point? Is it an easy run trying to strengthen your aerobic capacity? Or is it a metabolic session trying to improve lactic threshold and drop body fat? Big difference.
Go into your next session with a defined goal and purpose. I do think sweating once a day is important, but know what the sweat session is for.
If this sounds serious, that's only because I'm serious about helping people become the best version of themselves! I train my clients hard, but I promise, we have fun during our sessions (and maybe even take a selfie or two). So, if you’re stuck in a rut of working out and ready to start TRAINING, feel free to reach out and let’s get after it!
Coach Mike
Click here to learn more about the Fast & Fit life and start your journey today!
TRAIN SMART • HAVE FUN • LIVE WELL