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Unless you are a professional body builder, or competing at a very high level, I ask what level of compliance is necessary to get great fitness results.   As a Master Trainer, I ask my clients to work and diet with 90% compliance. What is 90% compliance?   To me it is training on your scheduled days, putting the work in, and following your diet 90% of the time.   Why only 90% and not 100%?   The answer to this is because I am a realist.   I live in the real world.   I have had real jobs including being a police officer and over time realized that for most people this is about all you can really expect.   Once again, those in competition have to reach further as essentially it is your job, but I am focusing here on the average but motivated person that wants fitness success or wants to live a healthy lifestyle. So, boiling this down it would mean training on your scheduled routine 9 out of ten scheduled times.   If you miss one for whatever reason, just pick  back up where you were on the next day and move on.   As for diet, stick to it 90% of the time.   As a police officer I would occasionally find myself missing a scheduled meal because a call ran late or for whatever reason, but I always carried protein bars and shakes in my duty bag so I could stay on track as best I could.   Those of us working “regular jobs,” whatever that means all share these same problems. In fact, when I make diet recommendations for clients I actually build this concept into their program.   To stay on track, you must still stay sane and enjoy life!   I tell my clients if you and your spouse or friends or whatever go out for pizza or wings every Friday then DO IT!   Just stay on track the rest of the time.   If you have a wedding coming up on Saturday where you KNOW you will be eating poorly and having wedding cake then skip the pizza on Friday and use the wedding as your cheat meal.   Plan your meals around what life has coming up for you.To get consistent results you do NOT have to be perfect.    We all fail or something gets in the way, but if you go into training with the mentality that a minor mistake is just a hiccup in your progress and you just move on from there, then you WILL be a success.   When it comes to training and diet, simply do the best you can.   If you go into your program with this mindset, you WILL have great results. Scott   Scott is a Master Fitness Trainer at Garan Fitness Consulting located in Kent, Ohio.      Scott can also be reached at 330-554-1345.

As the New Year approaches, many will decide to finally make a positive change and “get into shape!”   The problem for many, is defining exactly what that means.   Being in shape for one person can be totally different for another.   An example is that being in shape is different for someone that wants to run a Marathon than someone that wants to set a personal best for their bench press.   You get the point. As we make these New Year’s resolutions, I just wanted to give a few quick tips.   First, be proud that you made the decision to make a positive change in your life.   That is a huge hurdle that you just passed.   Now sit down and define what YOU mean by getting into shape.   Be specific!   Does it mean losing weight, adding muscle, just being able to walk up a set of stairs without getting winded or WHAT?   THIS is YOUR decision.   No one can define what you want, other than you.   Now that you have made that decision, write down your specific plan of action, or at least be as specific as you can but also be realistic.   If, for instance, your goal is simply to be able to walk up a set of stairs without getting winded, state on paper that I will start by walking for 5 minutes a day.   Once you are comfortable with that, push yourself to 6 minutes a day and so on.   Of course consulting a personal trainer will help guide you, but even if you don’t, still be willing to push yourself.   Change is not easy, but in order to get results small changes MUST occur. Some goals can be as simple as just deciding that “I will work out 3 times a week.”   We all have to start somewhere, but writing these goals down instead of just saying some generic term like “getting into shape” will help.   You can break little things down further by saying I will only eat fast food 3 times a week, and then drop to 2 times a week and so forth.   Constant progress is the key, but you cannot beat yourself up for a minor failure.   If you slip, suck it up and get right back on the program.When it comes to training clients, unless for a body building show or whatever, I ask my client’s  for 90% compliance.   If you can be compliant 90% of the time you WILL make progress.   If you can stay on track most of the week, but every Friday you and your friends go out for a beer and pizza then do it!   This will give you something to look forward to and keep you on track throughout the rest of the week.   Be a realist, but commit to the change you want and stay as focused as possible.   Scott www.garanfitnessconsulting.com 330-554-1345

Essentially, protein is the building block of muscle.   When we exercise, we break down the muscle and then we need to rebuild that muscle to recover and then if we pushed beyond what our bodies were used too, the body will grow itself a little bigger and stronger adding muscle.   The body uses protein which is broken down into aminos to repair and grow.   In essence, adding BCAAs into our diet kind of skips a step in the process where the body must break down the meat or other protein source into those aminos to be used for repair and growth. Recently I have added aminos into my regimen but still ingest plenty of protein through my diet as I am working out with weights and biking as well.   In the past several months of very serious training I have been able to gain over an inch of muscle on my biceps measurement, which was one of my goals. Is this gain because of my more focused training, because of my cleaner diet, or because of the addition of aminos into my supplement routine.   To be honest, I am not sure.   When I was younger, (I am 58 now) I never added in amino acids into my program and always made good progress simply eating a diet rich in protein.  Now however, the addition of them has seemed to have made a difference for my growth.   I am not stating that adding aminos into your diet as an older athlete WILL get you greater results, but I will suggest that you should at least experiment with them for a time to see if you get similar gains like I did.    The limited research I have found suggests that adding in the aminos MAY help in an older adults training and muscle growth because certain receptors in our bodies that process protein and aminos are not as efficient as they were when we were younger.   If you want, give it a try and let me know what you think!   If you want to know more, visit www.garanfitnessconsulting.com Scott

I will put it this way.   To gain strength, go with heavy weights for low reps.   To gain size, such as body building, use higher reps with medium weights.   Now while I have found this to be generally true, I will suggest for the general fitness enthusiast it is best to alternate both types of training as you train.   One day go heavy and one day go lighter weights with higher reps.   To me, this gives the best bang for the buck for the general fitness enthusiast. Now, what do I suggest for those training for more specific goals?   For someone that is training specifically for Olympic lifts or Strong Man competitions, go HEAVY.   For those that are shooting to become a body builder, go lighter with more reps, but AGAIN there are caveats.   Anyone training for those specific goals still must work other types of training into specific cycles such as a strength phase and then a size gaining phase.   Essentially we must all train for strength and then size gains, but HOW we go about it depends upon our specific goals. When I am training someone as a general fitness person I mix their strength and bulking days up on a regular basis.   If I am training someone for a specific goal such as body building, the program is designed to get the best result over time FOR that specific goal.   Say for an upcoming competition.   In this example I would start with a strength phase of say five months, then a bulking phase of 5 months and then a cutting phase of say 2 months leading up to the show.   While not specific, you get the idea. No matter what your goal in fitness, it is imperative to mix different types of training into your fitness routine.   This can be on a more random schedule for the general fitness trainer, to a very regimented program for athletes focused upon a very specific goal such as body building, Olympic lifts or Strong Man. If you want to know more, visit www.garanfitnessconsulting.com Scott

Let’s start out with shoes designed for jogging/running.   I will not get into specific brands of shoes here, but TYPES of shoes.   For jogging or running on a treadmill both indoor and running or jogging outdoors, I would recommend a high quality running shoe.   This type of shoe should be worn if you plan on running long distances. Now, if you are planning on hiking for cardio over long distances not on smooth surfaces such as on trails, it would be wise to invest in a boot or trail shoe that offers more ankle support.   As a police officer I always wore an 8 inch high boot for maximum ankle support as I never knew what terrain I would encounter, but for most trails for the average hiker a 6 inch boot would probably be fine. Now, let’s talk about the “average” lifter in the gym.   This to me is just someone that wants general fitness, and probably comprises the vast majority of gym goers in gyms across the world.  In general, these gym goers may do some shorter treadmill or bike work for cardio and weights for general fitness.   For these athletes, I would recommend a good cross training shoe.   A cross trainer gives some support for lifting and still has enough cushion for cardio fitness such as jogging or jumping. So far, we have discussed a group of lifters that may only use one type of shoe while training on a particular day.   For those that are lifting heavier, and with more specialized exercises such as heavy deadlifts, it may be necessary to have more than one shoe available for different exercises throughout a workout. For heavy deadlifts, it is important to have as flat as a heel on a shoe as possible while still providing support.   In this lift, a half inch in heel height can mean the difference from setting a personal record or missing it.   Back when I lifted my heaviest, specific lifting shoes were kind of in their infancy, so I would do the deadlift in a pair of wrestling shoes.   Now, however there are many different brands of shoes specifically designed for individual lifts that offer more support. My point is this.   Do NOT overlook the importance of selecting a good shoe to wear based upon the specific type of training you plan on doing on a particular day.   If you are working arms on one day and do not plan on doing an advanced lift such as deadlifts, you may get by with simply working out in a pair of cross trainers.   However, if a back day comes into your training split where you are doing heavy deadlifts you should probably bring a pair of shoes to change into that are specific to that lift.I could go on and on when it comes to different shoes, but I am sure you get my point here.   Once again, if you are looking to get the best out of your time in the gym, don’t fail to consider the importance of proper footware.   Thanks for checking out Garan Fitness Consulting, and keep training hard! Scott

They say time waits for no one, and that is a simple fact.   While we cannot stop time, we CAN control what we do with it, at least for the most part.   As we age, we may need to change things in our lives and routines, but in general it doesn’t mean we have to give up completely on something that has been engrained in our lives.   For me personally, that means exercise. Truth be told, at 58 years old I HAVE had to change things in my exercise routine, but I still regularly exercise.   I am currently doing a four day weight training split and biking several times a week.   From the past, I am lifting lighter but still training with weights and again improving.   I know at this age I will never hit the personal bests I did when I was in my 20’s but I know I am doing better than most people my age. When it comes to cardio I used to jog, but now it is biking and cardio boxing as my knees can’t take the beating they took when I was younger.   I guess 12 years playing rugby and 20 years in law enforcement took their tool.   To me the thing is to keep moving forward and make the adjustments you need for YOUR personal growth.   “Getting old” and just sitting back watching TV waiting to die is NOT a good plan!   Do what your body will allow, but get out there and MOVE! Get moving!   Take baby steps.   Start by maybe walking around the block and when that gets easy add another block and so on.   Start resistance training with some stretch bands and when that gets easy add some heavier weights.   Just keep forcing yourself to grow according to your own ability and timeline.   This is not a race between individuals, but IS a race between you and your future.   Just keep moving! Scott

One of the things a good coach must have, in fact is the ability to listen to their client and understand WHAT their goals are and to listen to what is holding them back and what motivates them. If you have a great football, basketball, soccer, swimming or whatever coach is they MUST LISTEN to their client and develop what motivates them. This is not conjecture, it is science, but I realized this well before I “officially” learned this. COACHING to me, is NOT telling people what to do. Yes, there is direction, but in the end it is listening to the client and then letting THEM telling you what THEY need. No one knows what they have been through. I have PTSD as a Detective and cop, so no coach could ever tell me what to do. They can however listen and offer suggestions. That is the job of a coach. In the end, the client is the expert. People do NOT need being told WHAT to do, but they are masters of themselves. I great coach simply asks what they feel the need and THEN offers advice as to what will help them. It is a crazy world, but a coach must listen to what the client offers. I have made a living off of this. A great coach will ask what are your goals. All coaches do this. A GREAT coach asks what is holding you back and then offers life experience that will help them reach it! It is not magic. It is simply understanding your client and then helping them realize what they already know.

So I have been personally training now for going on 44 years now, having started when I was 12 years old. Additionally, over the years I have dislocated both shoulders so needless to say, my shoulders are definitely feeling the wear and tear. Now, I have to lighten my bench press loads because of the shoulder pain, but I want to continue to train. Looking for a solution, I found a product called a slingshot, which is similar to a bench suit. It is essentially a large rubber band with two loops on each side that you put your arms through. As you get deep into the bench, the stretchy material takes up some of the load when you are mechanically at the weakest point throughout the lift. Additionally it keeps the shoulders tucked in to alleviate some of the shoulder discomfort. I have found it a great way to continue training. At the top of the lift it lets you go heavier to increase some of the load that your body can adjust too. Some will say it’s cheating, but at my age, you have to do what you have to do to continue living the fitness lifestyle. I say it’s not cheating, just adjusting! Fitness is truly a lifestyle, and as we age or get injured we must make adjustments to continue that journey. If you have knee, shoulder or elbow issues, use what sleeves or wraps help you continue to train. The sports world has continued to grow when it comes to offering you ways to prolong the healthy lifestyle you have chosen. It can be wraps, creams, medications, stretching before lifting and the list goes on. Combine these things with proper rest/recovery, a well balanced diet and supplementation as well as proper sleep and you can change your life. Do what is necessary to continue to live your lifestyle. It, to me is the closest thing to the fountain of you. Note: I have no financial or other interest in the Slingshot. It is simply something that I have found that helped me. If you want to know more about living the fitness lifestyle, go to garanfitnessconsulting.com, or Facebook at Garan Fitness Consulting or Garan Fitness Tactical Training. Additionally, visit my Youtube page, Garan Fitness Consulting for videos on different exercises and training tips. Scott

So when it comes to diet for health and fitness, there is always some confusion. One “expert” will tell you one thing while another tells you another. I decided to just drop a few quick tips I have learned through my training and personal experience when it comes to diet. This is not an end all list of things that can help you, but it is a quick guide to get you started. First let’s discuss a few carbohydrate foods that can help you burn fat. These include brown rice, spinach, frozen berries, fresh fruits, whole grain bread, frozen veggies, dark chocolate, and celery. While the old saying “all things in moderation” comes into play here, adding these things in to your diet to help you burn fat is a must. All these things are healthy. As for dark chocolate, adding it into your diet right after your workout also gives you the additional benefit of an insulin spike. While normally this is not a good thing, right after a workout an insulin spike allows the insulin to push the protein we eat into the muscle to slow the burning of muscle and immediately start building it. So, if you just worked out, I recommend immediately drinking a protein drink along with eating some dark chocolate. Not a lot of chocolate, but a small amount that helps in the building of muscle. These are just a few tricks to help you lose some fat, while adding on some muscle. Now onto some foods that are anti-inflammatory. If you experience joint pain or inflammation, it’s important to add some of the following foods into your diet. According to the Harvard Medical School, including tomatoes, green leafy vegetables , nuts like almonds and walnuts, fatty fish such as salmon, mackerel, tuna, and sardines can all help. Pineapple is also a good anti-inflammatory food. In addition to these foods, cooking with or using olive oil in your foods can also help with inflammation. Anyone that lifts weights or exercises will at some point experience pain and inflammation. I have been personally training for over 43 years now, and have experienced this on many occasions. Knowing which foods can help aid in recovery is a must. The above is just a short list of where to start. No matter what our fitness goals, we all want to stay leaner and have less pain and inflammation if we are exercising. Use these quick pointers to help you reach your fitness goals. You will notice that many of the same foods that help you lose fat are also anti-inflammatory. I guess that proves that these foods are good for our bodies. If you want to know more, go to garanfitnessconsulting.com, or FB at Garan Fitness Consulting or Garan Fitness Tactical Training. Additionally, you can find video guides on Youtube at Garan Fitness Consulting. If you wish to contact me, go to www.garanfitnessconsulting.com or Garan Fitness Consulting at 330-554-1345. I also do one on one and online training, so reach out to me if you are interested in learning more. Scott

I have been training others for over 27 years now, and it has always been about taking the client’s goals and turning them into reality. That is usually through a diet and exercise program that in general has them either lose weight, gain muscle or a combination of both. That is in fact, kind of the definition of what a personal trainer does. Still, as I continue to train and add more to the skills I possess, one of the courses I took was becoming a Specialist in Exercise Therapy. This is carrying on from when someone with say a knee replacement runs out of sessions with their Exercise Therapist and needs a little more help. I am currently doing that with a 78 year old woman that had a knee replaced and wanted to be able to walk without a cane. Over several months she has progressed to that point, and we continue to make gains. recently, however I turned a page. I was contacted by a family to help someone with leukemia to help her build her strength back up. She is an 85 year old woman that was having trouble breathing and they started looking at it as pneumonia, but blood results showed it was leukemia. They said she had weeks, perhaps only hours to live. She was placed into hospice but started regaining her strength and is now home and recovering. She is sitting up, laughing, somewhat mobile and making jokes. The doctors cannot explain her recovery. Now, since insurance will not cover more physical therapy, her husband would have to pay $300 an hour to get her help out of pocket, something that he simply couldn’t do. So, they reached out to me to try to help out. Today was our first session, and we made some progress. Baby steps, I always say. While I told the family that I could not guarantee a positive outcome, as in the end even the doctors don’t know why she is improving, I guaranteed them that I would do my best at helping her. Her goal is to once again get out of bed and walk. I look forward to the journey we have ahead together. Life is short, and we really have no idea what lies ahead of us, but I am grateful that God has allowed me to help others make a difference in their lives. Yes, there are no guarantees in life, but making the best of your own life is fostered by helping others make the best of someone else’s! To find out more, contact me at 330-554-1345, or at garanfitnessconsulting.com. You can also check out some videos I have added on Youtube at Garan fitness consulting. Scott

For m any people who want to change their lives and get into better shape, there is something that holds them back from making those changes. One of the major causes is what I call gym anxiety. So what IS gym anxiety. Gym anxiety is essentially a fear of going into the gym and starting to work out. It’s not the fear of actually walking through the door, but it is the anxiety that occurs when you are unsure of how to properly design a workout routine, how to properly use the equipment and the fear of being judged by others. Let’s face it, no one wants to look like they don’t know what they are doing. Now, to be truthful if you are in a gym, you most likely WILL be judged by some people. It’s unfortunately human nature. While I have been personally training for over 43 years now and training others for over 26 years, I have seen people smirk at me for perhaps lifting less than them. Those that do are usually much younger than me. Now I am 55 years old and have slowed down a bit. I have a bad heart valve so my doctors have told me to decrease the weights I use to protect my heart. This was not an easy thing to do because I have a large ego, but at 55 I decided I no longer have to be one of the stronger people around. Now my workouts are more based upon longevity. What is going to keep me alive? Yes being judged stings a bit, but in the end who cares. I am not training for them, I am training for myself. For those with gym anxiety, to be successful you must put yourself in this mindset. Simply tell yourself, “if I don’t know you, why do I care what you think.” Never be ashamed about trying to improve yourself! So what? Maybe you ARE overweight or are too skinny. Do what is best FOR YOU! Now most gyms will give you a quick overview of HOW to use the machines or equipment but unless you get a personal trainer, they will not show you how to properly train and design your program. This is why I recommend getting a personal trainer if you have gym anxiety. The trainer will teach you all the things you need to have success. I am available for both in person and online training. If you want to know more, visit my Youtube channel Garan Fitness Consulting where I will give you free videos sharing some of the exercises and techniques I use to get my clients positive gains. If you ARE considering a trainer, don’t think of it as a never ending drain on your wallet. I have had clients that learned how I design my programs and trained with me for a while and then decided to train on their own. If they needed more guidance and a change, they came back, learned more and then again worked out on their own. If you want to get into shape and change your life, don’t let others decide how you do it. Be your own strong person. Make your OWN decisions! Sure there are some jerks in the gym, but once you are in there, you will quickly discover that the majority of the other clients simply don’t look at you. They are busy working their own routines. And in general, those that have been in the gym for a long time once started off as you are. They too, were a little intimidated by walking through those doors. If you ask, most of them will be glad to offer their help. When asked a question, I always offer some quick tips. The gym should NOT be a scary place! It is a place where we take care of ourselves and improve! It is a place where life changing things happen. All I ask is that you do not let other people determine your destiny. Be your own person! If you are in Northeast Ohio, or the Kent, Stow, Brimfield or Akron Ohio Region, or want to train online contact me at 330-554-1345, scottgaran@gmail.com, or scottgaran@garanfitnessconsulting.com I Can get you the progress you are seeking. With over 26 years helping others I am the real deal. Scott

Being, or becoming a Tactical Athlete in the Police, Fire/Rescue or those that are or want to be in the Military fields must be multi-faceted in their abilities. Those in these fields must have good strength, good cardio, and quickness. Notice I said GOOD not great. While it is ideal for those of us (or those like me that were) in those fields to be great, it is not expected. Most of us are simply not Elite level athletes. So where does that leave us. I was a Collegiate athlete, but not Elite. While not Elite, the Tactical Athlete must be a “Jack of All Trades ” Athlete. The Tactical Athlete must be good at everything. Therefore the training must include a variety of different training methods. The tactical Athlete cannot simply train like we did is high school football, basketball, or baseball or any other sport. As I explained earlier, we cannot train like a traditional athlete. We must be dynamic and train for our own specific job requirements. Unlike a “traditional athlete,” which I define as someone that KNOWS what they must do for a competition, the Tactical Athlete must be ready to “GO” in the blink of an eye. In my years as a Road Dog, Detective and Tactical Operations I had to go from 0 to 100 Miles an Hour in the Blink of an eye. On a few occasions I had to do it MULTIPLE times a day. The job of a Tactical Athlete is NOT easy! Therefore the Tactical Officer’s training program must be specific to your job. Physical strength, speed and stamina are all required for these fields, but in different ways. Someone in the Police and Fire/Rescue fields should train a little more in the strength dynamic. Let’s face it, they are wearing heavy bunker gear and carrying heavy equipment while their air may be restricted by a Scott Pac they need the extra training. In General, the Police Officer is sedentary, but must be able to quickly flip the switch into combat mode. Someone in the military, especially in a combat theater, must be able to sprint, jog and carry heavy items such as ammo boxes or other gear once again in the blink of an eye. While similar, you can see the differences. While subtle, you can see why I am working with those in or wanting to be in the Police, Fire/Rescue or Military fields to help them make gains. I can help, because I LIVED that life. If you chose to let me help you, I can get you where you need to be. If you want to train on your own, here is my advice. Sit down with a piece of paper and pencil. (Maybe your laptop, but be able to record your thoughts.) Now, go over in your mind the scenarios you may face. EACH branch of the Tactical Athlete is SPECIFIC. Obviously there are similarities but focus on the training you will need for the field you are in, or want to be in. Design your program based upon that. For Police Officers, I would focus on Strength and Quick Movements for a short duration. What I learned being an Officer, was if I didn’t catch them in the first hundred yards, they could hunker down and find cover. The same is true for those in the Military, but they should also focus on slightly longer distances if you need to carry heavy equipment toward the battlefield. For Fire/Rescue, I would work on cardio to make sure you can handle the demands of carrying heavy loads for rather shorter distances. Fire/Rescue must be able to work under heavy loads while working for shorter times as a great Fire Chief will cycle in new personal to complete the tasks needed. As you see, all of the safety forces fields are similar, but they are also unique. If you want me to design a program for you one-on-one or online reach out to me at Garan Fitness Tactical Conditioning. You can also let me help you with Garan Fitness Consulting. If you are in the Kent, Ohio or Northeast Ohio area or want online training, contact me at Garan Fitness Tactical Conditioning, or Garan Fitness Consulting. You can also call me at 330-554-1345 if you have any questions. Afternoons and Evenings are best to reach me. Scott