Tony Cress Training Center

I'm not over here telling you to diversity your nutrition offerings... But I am!

If you want to feel healthier and just be a better human, probably eat more veggies.

If you have trouble with getting in those servings, sneak them in to other things you like where you WON'T notice the taste. Small at first, and then once you are not even noticing them anymore, add more!

Simple.

If you don't know why you are training, you won't be that motivated to train.

Beat Yesterday
Move Better For Life
Feel Confident
Etc.

When you have a REAL goal in mind, training becomes attached to that goal

It makes it easier to show up for yourself because you know WHY you are showing up.

Why do YOU train?

You'd never guess that this dude was quiet all weekend while we were in Long Beach for perform better seminars. He turned his voice back on to serve the people he loves the most. Working with people who have Parkinson's is one of the most prideful things we do at Tony Cress Training Center. And nobody does it better than Orlando Illustrisimo Jr.

It's really challenging to stay with your eyes on your mission on social media. This is ours. We know everyone does not have the capacity to even LIKE what we do, but we know there are people that can LOVE what we do

Training CAN be fun, but that is not the goal of training. It's not really even the goal of working out.

Training isn't leisure. It's physically and mentally demanding and SHOULD be. You are trying to alter your body's biological state of being. That isn't going to positively change without effort and attention.

If we detatch from the goal, it probably won't come at all.

I get it. You think you do HIIT workouts. You probably don't.

High intensity Interval Training

What does that mean? You get the High intensity part... What's the interval part referring to?

We somewhat know that, too. Bouts of work versus bouts of rest.

But did you know that true high intensity interval training consists of bouts of near maximal or maximal efforts followed by rest intervals that allow you to recover enough to make those maximal efforts REPEATABLE?

What many sessions mislabeled as high intensity interval training actually are is high intensity steady state training. And what that means is that you never fully recover in your rest periods so your heart rate remains high and your producing at a lower level than near maximal effort. Generally people actually never hit the near maximal effort needed for true high intensity interval training and it's adaptations.

It usually starts off as just higher effort than normal, not near maximal effort. You want to know how I know this? I go to a lot of gyms. I see a lot of sessions. I watch rest periods and efforts within the intensity period. A true near maximal or maximal effort requires a certain amount of rest. Where what you see in most facilities and the way most hiit classes are set up, minimal rest happens.

You'll see a class that is set up to where it's 30 seconds on 30 seconds off, so it's the same amount of work to rest.

Already that tells me a couple things. Either you are not putting enough effort into the work, Or you are not resting enough to replicate the same high effort involved. Both of which do not allow you to either get high enough intensity or recover enough to produce high intensity again, therefore negating what you would consider the effects of HIIT training.

HIIT doesn't LOOK like what you see in gyms. It's much methodical, and sometimes looks like you are doing nothing.

There isn't anything wrong with this type of training, it's just that you're not getting the effects that you thought you would get from hiit training.

Do you want to know what hiit training does for you?

It doesn't matter that you "get enough water"

You have to MOVE to be hydrated.

You have to MOVE to feel good.

I'm sure this won't sit well with a few(thousand) people🤣🤣

A "hard" workout doesn't equal a good one. Until we can move away from tired=effective, we're going to continue to fall into the trap. We get tired and run down, sore shoulders, knees, hips, lower back, etc, but not faster times, better lifts, MORE movement freedom, more energy.

I think by now, people understand we don't train conventionally at TCTC, and the reason is because we've learned that we've all been sold sweat instead of making ourselves better through movement. I know so many people that go hard and HURT but they continue to go hard when they should be addressing WHY they are always hurt. We've been conditioned to feel like if we aren't sweating our asses off or don't feel physically spent, we're going nowhere. I tend to disagree with both of those things.

The easy way to run "fitness" is pretty evident. Stack a few cardio machines or treadmills in a row ,a couple benches for presses or split squats and then some finisher like burpees or jumps or mountain climbers, repeat 4 times. You can find that in a multitude of places and that IS the business model.. it's easy to lay out and easy to do.

That doesn't mean it's going to give you the results that you want. It just means it's easy to employ. For results you want, you have to be active in the assessment of where you're at, what problems need to be solved and what are the best strategies for that. So, unfortunately the best ways to do this involve thought AND action, not just fast running and lifting.

Anyway, if you want to BE BETTER, you have to DO better.
I think you can hop in to workouts like that once a week and they can help you feel accomplished and tired, ALONG with movement strategies that help you move BETTER.

I think about everything going on at the gym in one day and realize, we do A LOT on the gym...

It's pretty cool.

Mechanotransduction. Don't know what it means or why you should care? You are already using it.
And it Dictates who you are, fundamentally.