What to look for in a good trainer

What to Look for in a Good Trainer

Anyone thats ever been in real estate knows the expression "location, location, location." Well, when it comes to finding a good trainer the expression should be "education, education, education." Lets be honest, there is a metric $#!* ton of bad trainers out there. As someone who owns a gym, teaches a nationally accredited personal trainer course and writes continuing education courses, I can say I've seen the worst of them.

It largely comes down to ego. The "if it works for me it will work for them" mentality is the root cause of this in my opinion. The industry is now flooded with so much information that becoming educated in this field isn't as difficult as it used to be. The science of training has been thoroughly researched and although we don't have all the answers, an educated trainer can make all the difference in the world.

SO WHAT SHOULD YOU LOOK FOR?

1. Education. Every trainer at my gym has a college degree in a related field, at least one nationally accredited certification and has gone through our in house education. Despite the stigma, there are very intelligent trainers out there. Take the time to find one.

2. Experience. Ask your trainer how long they have been training and what clients they typically work with. For example, I don't coach Olympic weightlifters. Despite owning Olympic platforms, spending several thousand dollars in Olympic equipment and being USAW certified, I know that Olympic lifting is its own sport that takes years to learn. So when I have someone that wants to learn the lifts, I give them to one of my trainers with the expertise to train them properly. We call it practicing within our scope.

3. Professionalism. Nobody wants the loud obnoxious trainer thats always late to sessions. They will screw up your timeline and ultimately your workout. Chances are if they can't show up on time or carry themselves in a professional manner, theres a lot more that is falling by the way side that you're not seeing.

4. Cost. Money is obviously a big issue. Trainers can get expensive throughout the long haul. With that being said, if you're working with a trainer that's charging you $30 an hour you're probably getting what you pay for. No trainer worth their salt would train someone at that price unless they are doing groups. Don't break the bank but don't go for rock bottom either.

5. Relationships. Ask yourself what kind of trainer do you want. A friend? A mentor? A Drill sergeant? There are a lot of different personalities in the training business. Find someone who will remember your birthday but also keep pushing you. Having a good rapport with your trainer is extremely important. They can tell when you're injured or healthy, up or down, strong or weak, and should be able to adjust accordingly.

Interested in finding a gym or a personal trainer? Contact us and take your training to the next Level.

The Need For Change

The Need For Change

It is very easy for us to get into our daily routine and just go through our days. Routine is what we know and what is easy. We wake up at the same time, do the same things throughout our days, and do the same routine in the weight room. This is the reason for the dreaded plateaus we hit. The reason we go to the gym and do the same thing over and over expecting to see different results. That sounds like the definition of insanity to me.

As a fitness professional it is my job to break routine and keep the workouts different and entertaining. There have been many inventions specifically made to make my job easy. The TRX, ab wheel, Cooke Bar, Swiss Ball, and Medicine Ball are a few that I use on a daily basis with my clients. I do all I can to be creative and come up with new exercises. It is why my clients enjoy their time with me. On top of the tools I can use, there are is variety of machines and equipment at my disposal. The next time you go in a gym, before you start on the bench or the elliptical, look around at all the different tools you have access to. And if you don’t know what something is or what it’s supposed to do, ask. Always stay creative and try and trick your body. You’ll be surprised at what your body can adapt to.

As a sports performance specialist it is my job to progress my athletes to keep the body guessing. The programs for them are tailored to their season so that when it’s time for that first game they are more explosive and prepared than they have ever been. I am always working to making the body adapt. I stay away from any plateaus and strive to peak my athletes for their season. After all, if it wasn’t for the games, they would have no reason to train.



So next time you’re in the weight room and your about to go along with your daily routine, remember that if you do the same things, you will never get a different result. Grab a Swiss Ball or a Foam Roll and get creative with what you do. You will surprise your body and get a better workout than you’ve had in a long time.

Want more tips? Visit Next Level Speed online.

Weight Loss the Dangerous Way

I came across this picture the other day while browsing the web and I thought it served as a great representation of how people view fitness and how they apply it to their lives. In my opinion, the majority of people have the mindset of the runner on the left. “Thinner is better”, no matter what the cost. Most people, when they come into the gym, tell me they want to “lose weight” but always exclude “while keeping lean muscle.” In the end they look sick and frail instead of strong and healthy. A lot of this has to do with how they exercise however, often times it comes down to poor nutrition.

Additionally, a lot of my friends use a similar approach to losing weight. Their theory is simple. Restrict caloric intake and run long distances and you will shed pounds. This is not an uncommon approach either. However, there is a problem with the science. Restricting the amount of food you put in your body also restricts the amount of calories (energy) your body will be able to use, while in use or when recovering. As a result, the body must find an alternative source of energy to rebuild and repair itself. This usually means the body cannibalizing muscle tissue. There are two main problems with this. One, the elevated levels of ammonia/ketone bodies, which, if left untreated is potentially fatal. Two, the person sees a drop in weight because of the loss of muscles mass and assumes it is working!!



It’s important to remember when losing weight that you want to pull from fat stores. This means doing low level, long duration activities. However, make sure your body has enough energy to get you through the workout and through the day.

Why In-Shape People Are Out-Of-Shape

This past weekend I participated in a flag football work out. I was cutting and running routes like I had been playing football for years. On defense, I may as well been Revis for the Jets (at least in my head). I was feeling pretty good moving out there, mind you, I have never played an official game of football. But, studying the movements and breaking down how to cut for the combine tests of the NFL, I felt I knew what I was supposed to be doing to stop and change direction on a dime. This kept going for an hour or two before I had to stop because of all the blisters on my feet now (new cleats are the worst). So I called it a day, because I did not want to overdo myself the first practice. I was definitely not out of breath or tired, and even was better off than some of the other guys out there as far as overall conditioning. Let me tell you, I have never been so sore in my life the days following that 2 hour practice. You name it, groin, hamstrings, calves, ankles, and 2 quarter sized blisters on my heels. I was a mess. I then realized that no matter how in-shape you are, you can still be very out of shape.

In my case, I was in-shape, but not in football shape and that is a very big difference. There is a reason athletes have pre-season training, and if it is anything like we do at Next Level Speed by the time their season hits they are in shape for their sport. Like any good program design you have to start with a strong foundation before you can try and add speed. The first part of the program should be size and strength based. Then, in the time before your season starts you take that size you built and the strength you gained and make it as explosive as you can. This goes hand-in-hand with your movement sessions. First you need to learn the correct movement patterns and strengthen them. Then, you can make those patterns explosive. By the time your season starts, you should be faster and more explosive than you were before the previous season. Now the key, that most people do incorrectly, is to slowly add in specific drills and movements that relate to your sport. If it’s football you slowly integrate cone drills or routes, if it’s baseball you run out a double, or work on shuffle to sprint mechanics. This simple concept will get you from being in-shape to season ready shape, and keep you on the field consistently.

I have since recovered and will be participating in some flag football games this fall. However, I have learned my lesson. Learn from my mistakes. Before you take that first snap or hit that double, be prepared, not only in conditioning shape, but also in sport shape. And don’t forget to break in your cleats.



Matt Otteman, Next Level Speed

Runner’s Legs

People with “Runner’s Legs” don’t get them on accident. They train them. Hard. Whether it’s running mile upon mile, think Prefontaine, or the sprinter whose legs look like they were taken off Seabiscuit, they are in the gym training and on the track fixing flaws. The mechanics of running that they work on is a whole different article to be written in itself. So let’s take a look at what some things are that you can do to improve your running legs not on the track.

Imagine your normal leg routine. How many times does it include squats, lunges, hamstring curls, and leg extensions? Now that may be good for some occasion (on leg extensions a rare one), but certainly not day in and day out. Why train bi-laterally for a sport that is never bi-lateral? During a run, besides in the blocks or starting, you are always on one foot. So mix up your leg routine. Throw in some single leg squats or RDL’s every once in a while and build those pillars one leg at a time.

Now, if you just go in and just jump into single leg exercises, you probably won’t be getting the most out of your workout. Weak ankle stability will hinder your legs in the long run. Do not build strength on a weak foundation. You are only loading up on whatever dysfunctions you have and different parts will break down. Instead, first work on stability through the joint and strengthen the tiny muscles within your foot. The bottom of your foot is just as sensitive to touch as your hand. There are a lot of nerve endings that end there and if you don’t stimulate them, they stay asleep and you won’t know what your foot is doing with the ground. Start your leg routine with a 2 minute lacrosse ball roll out on the bottom of your foot.

So that’s all well and good, but ankle stability isn’t going to get you from point A to point B. That is just one link in the chain. Actually, the last link when it comes to actual running mechanics. What your ankle does is directly related to what your knee does. Also, what your knee does is directly related to what your hips are doing. So if A = B, and B = C, then A = C. For non-math majors, that means everything your legs do during running is because of what your hip is doing. Any hitch, misstep, or irregular stride is caused by either tightness, weakness, or a mechanical flaw in your hips. The more irregularities in your running, the more risk for injury. Your body wants to run smoothly. It’s what you do to it that affects that ability.

NEXT LEVEL SPEED

How Your Body is Like a Hurricane

This past weekend I was inside like most people, except for the crazy few that decided it was a good time to go surfing. I was without power and a limited cell service. I was disconnected to the world, and it was rather refreshing for a change. I got to slow down and do some meditating. While I was deep in thought I had an idea strike me. Your body is a lot like a hurricane. Go with me here.

First off, it is very powerful. Your body is capable of some incredible things. You can do things that will even amaze you. Athletics in general, whether it be throwing a baseball or hitting a golf ball, are powerful tasks. Every sport involves some kind of power aspect. Even if sports aren’t your thing, you can do some powerful things too. Mankind, in general, has sent a man to the moon… Granted that’s rocket power but still the thought is incredible.

Second, it is unpredictable. All week we had newscasters telling us how the world was going to end. They might as well been advertising for 7-11’s all over the East Coast. Your body is the same way. Not one thing you do is exactly the same as the time before. Again, in sports this is easy to see. In fact, my definition of an athlete is someone who can perform a task called of them time and time again, even though no time is the same. Adaptability is Athleticism. Sport is unpredictable. Same goes for everyday tasks. Yea maybe you take the same road to work but you have no control over the traffic or the other cars. You are called to adapt to your surroundings and be unpredictable.

Lastly, the eye of the hurricane needs to be like your core. Even with all the craziness going on around the eye, the inside is calm and peaceful. In athletics, if you have a weak core you will not perform to the best of your ability. At all times you must be in control of your core. Same goes for non-sport life. Every movement you do is effected by your core. If you are not in control of your core at all times, you are not moving efficiently. What does non-efficiency mean? Injury. Maybe not right away like a contact injury, but over time your body will break down. Think of this as a tree lying in the road. You are going to have to go down a different path that is not as efficient as your intended path. Your body does this by compensating, and time after time of this will leave you with back pain, shoulder pain, or knee pain. Your body is the ultimate compensator.

So put these together and you get that, like a hurricane, your body is powerful, unpredictable, must have a strong core to stay together. Start training your core today at Next-Level-Speed to take the unpredictability of everyday life and use it to make you stronger, more powerful, and more efficient.



by Matt Otteman

When it all began…

We all can think back to the first time we ever picked up some weights and began our first “workout” routine. Some of us were 14 using their dad’s old weights in the garage, others 15 using mom’s credit card to join a big name gym, and there will always be the group who found themselves training in their high school dungeons, lingering with the stench of hard work from years past. Some wanted to be diesel, others jacked, brolic was also a popular choice, but whichever fit your preference, we all wanted to top it with a layer of shredded top.

For me it all began at Dolphin Fitness in Eastchester, NY when I was 14. It was a place where bench press was king and skull crushers were queen of the castle. My goal was to train for my sports; football and wrestling. As far as I knew, a big bench and some bi’s and tri’s would accomplish my goals. The more I internally rotated myself, the better off I thought I was. After a few years of this I was then introduced to “power cleans” where I was taught to “jump and shrug BIG”. NOW…I thought I had it all figured out.

As time went on and I learned from new coaches, I realized the value of making your workouts functional to your goals. As an athlete, I began eliminating single joint isolation movements and it became a lot less important to work slow twitch muscle fibers. I came across a coach (Marc Chasnov) who stripped my clean technique to square one and taught me the importance of hip extension and keeping the bar close to the body.

To this day, I still keep an open mind to others philosophies and recommendations. Although there are a wide range of methodologies, none of them are the “end all be all” of programming. It is important to keep an open mind and hear out other people who study the field. Along with keeping an open mind, you must remember; “don’t drink the juice”. If you like one person’s stance on a particular exercise or technique, it doesn’t necessarily make all of their opinions the answers to life’s weight room challenges. There are so many great minds out there and the truth is they do not all feel the same on every subject, so while it is perfectly fine to give people your attention, there is more research to be done before it becomes part of your practice.

Visit us at Next Level Speed. 

We will help you achieve all your goals.


-Lou Crispo