Photos from “Men’s Fitness” Shoot

1 06 2012
Men's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 Shoot
Men's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 Shoot
Men's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 Shoot
Men's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 ShootMen's Fitness June 2012 Shoot

 

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Your “Fun Sh*t Friday” Primer (6/1/12)

1 06 2012

Another month, but the same Nerdy Gym Rat!

While a lot of you college GymGeeks are out enjoying your summer vacations (unless you’re taking classes, of course…even then, get some time by the pool to relax!), us older folks with day jobs just look at it as just another day at the office.  For me,  today is dedicated to a few voiceovers and getting pieces together for a health fair tomorrow…

Which brings me to a last-second announcement!  I’ll be hosting my own table/booth at the Winter Park Health Fair this weekend.  I was contacted by the coordinator of the fair about a week ago, who happens to be an avid reader of NerdyGymRat.com.  Since I live in the neighborhood, I figured this would be another great way to get the name out there, so I clearly accepted!

http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=821+West+Swoope+Avenue,+Winter+Park,+FL&aq=1&oq=821+w+swoope+avenue+winter+park+fl&sll=37.0625,-95.677068&sspn=37.735377,86.572266&ie=UTF8&hq=&hnear=821+W+Swoope+Ave,+Winter+Park,+Florida+32789&ll=28.602466,-81.359453&spn=0.010229,0.021136&t=m&z=14&iwloc=A&output=embed
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The fair goes from 5:30 until 8:30 and they’ll be performing seminars on self-assesment for both testicular and breat cancer.  I plan on also giving blood.  Anything I can do to help my community, I’m more than happy to do!

As I hinted at on Twitter yesterday,  I do have a special treat for my GymGeeks.  I have done some sneaky placement on Twitter and Facebook, but I wanted to share some of the “behind the scenes” pictures from the “Men’s Fitness” shoot, including the famous one used in the June 2012 issue.  The photographer, Sam Robles, was a blast to work with.  I was already a big fan of his work after looking through his portfolio and seeing a shot of my favorite Miami Marlin, Josh Johnson.  I’d recommend him to any aspiring fitness models or athletes in South Florida (we actually lived in the same general area in Fort Lauderdale growing up) and would work with him again, if the opportunity arose.

Also,  I have a great “Gym Pet Peeve” to share.  Now, this one came from one of my followers on Twitter, but I definitely noticed it happening earlier in the week and couldn’t agree more with the assessment of just how effin’ annoying it is.  Stay tuned for that bad boy later tonight.  I recommend reading on a full stomach so you don’t do a spittake…it’s that funny.

I hope everyone ends the week strong.  It’s a new month, so if you’re feeling sluggish crossing the finish line that was the month of May, consider today your mental “reset” button and get back at it!

Now off to the booth I go…be good, GymGeeks!
Jonathan




Your “Friday Eve Fit Tips” Primer

31 05 2012

Happy 1 Month Anniversary, GymGeeks!

We are now a month older and wiser, with 200+ followers on Twitter, 50 likes on Facebook and a pretty decent following on WordPress.  I have to say, for something that started from scratch, I’m impressed by the reception.  Thanks to everyone who has made it possible.

I also wanted to share our new logo, which was created by Facebook GymGeek, Haris, in his spare time after reading about the opportunity here at NerdyGymRat.com.  I happen to find it pretty kickass.  What do you guys think?

The beauty of the “Friday Eve Fit Tips” (and even “Fun Sh*t Fridays) is that it gives me the freedom to post all the stuff that doesn’t really fit on the other days, so while you’re looking around Twitter for tips on nutrition, fitness and overall health, you can expect a surprise or two over the next few days.  It could be an interview, a couple behind-the-scenes photos, or even updates on appearances I’ll be making in the Orlando area.

Guess you’ll have to stay tuned…stay hungry, my GymGeeks!

(Also, feel free to follow my personal Twitter account for even MORE access to the mind of The Nerdy Gym Rat, including rants about the Heat, Dolphins, Marlins and even my own UCF Knights)





Your “Workout Wednesday” Primer (5/30/12)

30 05 2012

“My name is Jonathan.  My alter ego is Nerdy Gym Rat, with the superpower of visible abs and a hulk-smash expression.” – A text message to a friend of mine yesterday

While this is (mildly) a paraphrase from a conversation I had with a friend of mine, it did lead to the wish, on their part, of wanting the same superpowers (well…at least the abs part…the hulk smash thing would be a little scary).

Frankly, I didn’t think this was necessary for this particular friend, but I digress.  It did get me to thinking this morning during my cardio session, though.  Every person strives for that amazingly ripped/cut look, but more often than not, they go about it the wrong way.  Whether it’s by doing a million crunches five times a week or starving themselves, hoping to see results,  the true formula comes from what you do in the kitchen and a ton of dedication.

Since I’m not one to pull punches about my past, I’ll use myself as an example.  Coming straight out of college, the first few weeks at the gym got me at least a mildly visible “V” (as they say).  This was pretty cool…but let’s keep in mind this was almost four years ago (and there’s an obvious bubba keg in the middle of that V).  It’s taken me that long to get to where I am now and there’s still room for improvement, in my opinion.

Me at 22…a work in progress

My point in today’s primer is this:  there is no such thing as spot-fixing in the journey to a healthier lifestyle.  There’s no magic pill that’s going to burn away pesky fat.  I assure you, if you put in the time and effort (both in the gym and in what you put into your body), the results will come.  Don’t get discouraged just because it’s not happening on your time frame.

With that said,  today’s posts will focus on some important exercises that focus on those core muscles (not just your abs; that’s just one piece of the puzzle).  On Twitter, I’ll be posting some tips that you can do, even just sitting at your desk during your 9-to-5 grind.

Also, thanks to a suggestion by a reader (who I’ll keep anonymous, but REALLY appreciated their input via e-mail),  I’ll curate a workout routine that I have used.  I only have one thing to say about any routine that will be discussed in this forum:  if you don’t find it fun or challenging and you quit on it after only a couple of weeks, it’s obviously not right for you.  Don’t be discouraged!  There is more than one way to skin a cat on this road to a better you.

With that being said…let’s get to work, GymGeeks!





Gym Pet Peeves (5/25/12)

25 05 2012

Sorry for the delay, GymGeeks!  Yesterday was total insanity at the day job and didn’t have time to write this bad boy up.  Better late than never!

The Re-Racking Renegade

This is how it SHOULD look in a gym…

This one is a headscratcher to me.  It’s a simple concept: you take weights off of the rack, you use them, and you put them back where you found them.  This is something we learned as kids with toys; you play with them and put them back! 

Now there are two types of people who fall under this title:

  1. The ones who leave plates on barbells and
  2. The ones who get “creative” with their placement

The first “renegade” can sometimes be helpful.  I have, from time to time, been quite appreciative of not having to put on stacks of weight before a bench press, especially when the person before me was using the same amount of weight.  However, the later of the two is what is more of a pet peeve to me.  You get the sense that they were the kid in Kindergarten who couldn’t put the square block in the square hole and got accidentally named “gifted” because they were a “free spirit.”

On what planet does placing a 5 lbs. weight where a 45 lbs. plate should be make sense?? Most gyms label where to put the weights based on their size, to avoid this type of confusion, so I can only assume it’s pure stupidity that is the root of this issue.  Until my sterilization gun gets the proper patents, all I can do is pull off the 45 pounders to get to that five pounder…and then throw it at the moron…

As always, Gym Pet Peeves are always welcome over at Twitter.  Just use the hashtag #GymPetPeeves and I’ll definitely get it!





Your “Friday Eve Fit Tips” Primer (5/24/12)

24 05 2012

I have to start this week’s primer with a bit of a mea culpa…

As you may or may not know, last week’s “Gym Pet Peeve” was one that I had encountered while in the gym working through my Shoulders/Traps/Calves day in the Jim Stoppani “Shortcut To Size” program.  The mayor of the machines, as I came to call him, was back in form this morning.  At first, my initial thought was “FML” (want to keep it safe for the younger crowd reading) and that I’d be stuck waiting or modifying my routine AGAIN.

You wouldn’t like me when I’m angry…

Instead, I was on such a rush from a new high in leg press machine calf raises (20 reps at 630 lbs.) that I just simply went over and asked the guy how many sets he had left.  Truth be told…he was actually a really nice guy!  He asked if he could knock out one more set at the seated calf raises before I jumped in, mentioning that he noticed I was “killing it” and didn’t want to “mess with my groove.”

I was in total shock and awe.  We even ended up chatting after our workouts about how much leg presses suck and how we both believe in stretching prior to lifting (he’s a couple years older than me…I’d say mid-30s).  It just goes to show you to never judge a book by it’s cover, GymGeeks.  While it’s still a total pet peeve of mine, don’t be afraid to ask or talk to someone if what they’re doing is really in the way of your routine.  You might even make a new friend.

And that’s only the FIRST of your Friday Eve Fit Tips!  Expect to see more posted all over Twitter and Facebook (and even Google+, as I start getting that profile running).  If you have any you want to share, don’t hesitate to use the hashtag (#FridayEveFitTips).  I’ll get a notification in my e-mail and you’ll be re-tweeted to all my followers.  As I always bash over your head, it’s a group effort to get everyone into a healthy lifestyle.  I refuse to let us get to that 40% obesity rate by 2030!

Have a great morning, GymGeeks!

Jonathan





Your “Workout Wednesday” Briefing

23 05 2012

Happy Hump Day, GymGeeks!

Hopefully everyone is super energize and ready for the downward slope into a long Memorial Day weekend.  I just wanted to share something this morning that’s not necessarily a Gym Pet Peeve, but more of an observation I’ve made over the past month that I’ve spent at my new gym.

Now,  I’m all about having a routine.  For me, it’s up at 4:00 AM, at the gym by 5, at the office from 7:30 until 4:30, lather, rinse and repeat.  On an even more micro level, my gym routine is stretch, light cardio, lift and then a cool down stretch.  I leave some ambiguity by saying lift because I let that be dictated by what my goal is.  Right now, it’s strength, so my lifts revolve around the “Big 3″: bench press, squats, and deadlifts.  We’ll get into why those are the most important lifts for size and strength a little bit later today.

The reason I bring up goals is because I always see people doing the same thing every day.  For example,  there’s a couple who always do ab routines and light cardio.  I’m not one to ever dog or be a jerk about someone working out (in fact, I respect every single person who shows up for wanting to get into better shape).  The only conclusion I can come to is that they don’t have a specific goal in mind.

If it’s weight loss, sure cardio will help, but doing crunches every day is not going to help.  In fact, it’ll be counterproductive since your body will adjust much quicker and get you to that plateau effect in no time.  At that point,  all you’ll be doing is mimicking a hamster on a wheel.

I guess the bit of advice I’m trying to get at today is have a specific goal in mind when you want to make a change to your lifestyle.  Today’s posts are going to be for those who want sports-specific exercises in their routine (mainly because I’m in the mood after a Miami Heat bashing of the Pacers last night).  For some, that’s a goal that they want to attain.  I remember a time where I wanted to be built like Ben Roethlisberger, until I realized I’m not 6’4” and 245 lbs.  and probably never would be, but I could at least focus on the agility and burst of speed elements of an NFL player.

Boy am I glad he plays for the Heat…

With that being said, what goals do you set for yourself in the gym?  Do you want to be able to dunk like LeBron?  Do you want to look like Ryan Reynolds (or Jessical Biel, for my female GymGeeks) in “Blade Trinity?” Hell, do you want to just look good for the opposite gender?  These are all things that are worth striving for.  The key is to have a goal, research the hell out of it and follow through!

Now let’s go kick some ass today!

Jonathan








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