Posts Tagged ‘Q & A Friday’

Q & A Friday

August 27, 2010 2 comments

Q & A Friday - The slap that brings you back to reality.

Q: Have a question regarding strongman training.  I recently bought a Prowler and Rickshaw from Elite Fitness and am currently looking for a large tire for “flipping.”  I have been performing 4 sets of both Prowler and Richshaw each, but am looking for new ways to combine the 2 exercises.  Any ideas?

Bryan – East Moriches, NY

A: Bryan, my favorite method for performing strongman events is to combine multiple exercises together into a “series” or “medley.”  Depending on the nature of the exercise, I might perform an exercise for reps, tire flips and sledge hammer strikes, or for distance, sled, prowler and rickshaw.  Additionally, I vary the reps performed, depending on the desired effect.  For instance, for an accumulation phase, I might push the prowler for 50 yards, whereas during an intensification phase, I might go only 20 yards.

One other consideration, is to ensure you perform 1-2 warm up sets with the implements you’re using.  I often see people warming up for their strongman workout, by performing barbell squats, which won’t help prepare your muscles and nervous system for the work they’re about to perform.

My favorite series for strongman training: tire flip, prowler push and rickshaw carry, for 8 sets.  I normally rest 2 minutes between each set, with the first 2 being warm up sets.

This was my first warm up set for the workout and worked up to heavier weights for the last 6 sets.  Distances used: tire flip 6 reps, prowler 20 yards, richshaw 40 yards.  Notice I had my stop watch around my neck, to keep my rest periods honest

Give this workout a try and I’m certain it’ll come to be one of your favorites as well.

Question for Jess?  Email


Q & A Friday

March 26, 2010 2 comments

Q & A Friday...the truth will hit you like a kick to the crotch

Q: For the past 2 years, my 6-year-old son has been having bedwetting issues.  He’s been checked out by his pediatrician, but there are no medical issues.  Medications have not helped much, any recommendations?


A:  Bedwetting, referred to medically as enuresis (en-you-REE-sis), is a common problem faced by children between five to ten years of age. Nearly ten percent of children in this age group urinate in their bed at least twice a week.  Bedwetting usually goes away on its own, but until it does, it can be embarrassing and uncomfortable for your child. So it’s important to provide support and demonstrate patience and understanding until your child outgrows it.  However, many older children continue to wet the bed, due to one or more of the following reasons: 

  • Some children do not wake up when their bladder is full.
  • Some children produce more urine during sleep than do others.
  • Some children have bladders that do not hold as much urine as other children’s do.

Bedwetting can hamper a child’s self esteem, and limit their desire to participate in sleep-overs with friends.  They will likely endure humiliation from siblings or friends who are aware of the problem as well. Children with bedwetting issues ranked it as the 3rd most stressful event in their lives, after parental divorce and parental fighting. 

Another cause of bedwetting is hyperammonemia – high ammonia. Normally, when a child wets the bed, the first thing parents do is limit their intake of fluids around bed time.  This decrease in fluids usually doesn’t work very well, as it increases the amount of ammonia in the bladder, causing irritation.  This irritation leads to increases in the sensation and frequency to urinate.  Working with clients who had children with bedwetting issues, I often recommend they give their children arginine 1-2 hours before bed time.  In the majority of cases, arginine greatly reduced bed wetting incidents.  However, it’s best to check with your pediatrician. 


Q: In your “Meet Sara…Toxic People In her Life” post, you mentioned her friends were giving her grief for losing weight and even went as far as to sabotage her efforts.  I hate to burst your bubble, but women aren’t the only ones who exhibit toxic behavior.  Why not mention men who display toxic behavior? 


A: You are correct, toxic behavior isn’t the sole domain of women.  However, the purpose of the post was to document, for the benefit of my readers, the experiences of one of my clients.  So, in the spirit of fairness, here’s another example: 

“Emily,” a mother of three young children had been training with me for two months.  At first, her husband was supportive, watching their children when he got home from work so she could train.  However, right around this time, Emily began displaying one of the non-physical benefits of weight training…increased self-esteem.  Emily went from being a shy, quiet, “wallflower” type, to someone who walked around holding her head up high and engaging all the other gym members in friendly conversation.  This, however, didn’t sit too well with her husband.  As with Sara, when you interrupt the status quo, there are going to be repercussions.  Emily began “demonstrating” her new-found self-esteem at home, asking her husband to give her some say in their finances.  During the course of their marriage, Emily’s husband controlled every aspect of their finances.  Emily didn’t even know how much money “they” had in their bank accounts.  

Once Emily asked for more involvement in their financial affairs, the husband suddenly began having late afternoon meetings at work, preventing her from making our regularly scheduled sessions. 

In order to accommodate her husband’s work meetings, we scheduled her sessions in the morning, before he had to go to work.  Three weeks later, her husband started having “breakfast meetings.”  Over time, these breakfast meetings became a daily occurrence, forcing Emily to abandon training altogether. 

Normally, encountering toxic behavior of this magnitude is rare, but it does happen.  Unfortunately, most of my colleagues inform me that it’s on the rise.  


Q: I need new biceps exercises, I’m 27 years old and the last time my arms grew was during puberty. 

[Jess’ note: This person included a photo of their arms with their email.  At first I thought he had strings hanging out of his shirt sleeves, but it turned out to be his arms] 


A: You want exercises?  Try this one: 

Key Points: 

  • Keep your wrist curled back throughout the entire range of motion
  • Keep your elbows glued to your sides.
  • Use full range of motion.  Your biceps and forearms should make contact at the top.  At the bottom, the bar should touch your thighs.

By keeping your wrist curled back, you take your forearms out of the movement, forcing your biceps to work harder. 

Perform 4 sets of 6 reps.  Take 5 seconds to raise and lower the barbell, with 2 minutes rest between sets.  

After a few weeks, be prepared to fight off the ladies…just like me. 

Got questions?  Send them to

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