If you don't incorporate them already, you are neglecting three of the most important exercises known to mankind. I'm talking about the barbell bench press, the deadlift and the barbell squat. I've had a love/hate relationship with all three of them over the years, but now we are in love and I visit each one often.

First, the beloved bench press. Who doesn't enjoy loading up the bar and seeing how much they can press? "How much ya bench?" A question most bodybuilders get asked, but when setting out to build muscle, the amount of weight you lift is irrelevant unless you are a competitive powerlifter. The flat barbell bench press primarily works the pectoralis muscles and to a lesser degree, the front deltoids and triceps muscles. The barbell bench press should not be the only chest exercise you perform, but it should find it's way into your workout once in awhile to build a strong and balanced upper-body.

Remember all of those exercises you thought you'd never have to do again after you left grade school; burpees, push-ups, rope climbing, box jumps, jumping rope, etc? Well they are back and better than ever.

Dan workin' hard!

Crossfit is an exercise philosophy that puts your athleticism to the test by incorporating old school exercises like those just mentioned with new school combinations and lung-bursting intensity. You are only limited by your creativity and of course your lung capacity. The meat and potatoes exercises are still there- like the squat, deadlift and the clean and jerk, but you will never feel the same about them after they become a part of your crossfit workout.

Some placings are different than what was posted in the newspaper (thursday). I had originally checked Bodybuilding.com for the placing information a few days ago and when I checked craigproductions.com today- they had the final placings listed and a few were different than what was originally posted on the other site. Sorry to anyone who was placed wrong, it should all be correct on my blog now. Congratulations to all Alaskans who placed, you made us proud!

Natalie and I began working together in June 2007. She told me that she had struggled with her weight most of her life and wanted to make a serious lifestyle change before her husband Josh returned from his deployment in Iraq in November 2007. Her 21st Birthday was coming up in September, so she was motivated to lose some weight before these two huge events in her life. That first session, she weighed-in at 270lbs.

Natalie Giese (270 lbs): "Before"

Natalie Giese (220 lbs): 50lb. weight-loss mark

Congratulations to all Alaskans who competed in the Emerald Cup in WA April 18th-19th! The Emerald Cup is one of the biggest west coast physique shows and is highly competitive. Here are the results of our Alaskan competitors....

Mixed Pairs*
-Lisa Curry & Jimmy Hartley (2nd place)

Women's Bodybuilding*

Lightweight
-Lisa Curry (2nd place)/Fairbanks

Lisa Curry (Fairbanks)

Masters Over 50
-Deborah Harney (6th place)/ Ketchikan

Figure*

Class B Figure (5'2-5'3)
-Pauline Mitchell (14th place)/Anchorage

I have personal rules about how I train my clients, it's simple- I train them the way I would want to be trained. Kind of like the golden rule. A personal trainer is a teacher of exercise, a mentor, role model, fitness expert and friend. At least that's the kind of trainer you should choose when you begin an exercise program. Finding a trainer with an accredited certification is also a smart idea. However, an educated trainer is useless if they cannot convey their knowledge efficiently to their client. Besides being educated, a trainer should be personable and compassionate and willing to communicate about anything.

The anterior cruciate ligament (ACL) in the knee is prone to severe injury more so in women than in men. This information has received much speculation, but the two issues I'm going to focus on right now are the "gait", which is the pattern of how we walk, and the quadriceps/hamstring imbalances in both men and women.

Women generally have a wider pelvis, which makes the thigh bones angle downward more distinctly than in men. This is called the "Q" angle. The greater the angle, the more pressure put on the inside of the knee.

Women are considered to be more quadriceps dominant, meaning their quadriceps (front of thigh), take more of the pressure while running, jumping, etc. Men on the other hand, rely more on the hamstrings while performing physical activities, thus creating more protection/balance for the knee. The hamstrings consist of the biceps femoris, semitendinosus and semimembranosus muscles and are responsible for extension of the hip, flexion of the knee and internal/external rotation of both the hip and knee.

Plastic protein powder containers, water bottles, vitamin/supplement bottles, etc. are usually all recyclable (#1 PETE & #2 HDPE). Check the bottoms of each container for this information. As fitness enthusiasts, we all consume a lot of protein powder,fiber, vitamins and drink tons of water- especially gallons of bottled water.

If you don't already recycle these items, it's a good idea to start. Anchorage has a free recycling center where you can drop off just about anything that needs recycling.

Jessica Parra has been training with me since August of 2007 and recently competed in two local Figure competitions. Her first show was March 8th, 2008 at the PAC promoted by ABFF. She placed second in the 5'4 and over class. Her second show was April 5th, 2008 at the Egan Center where she again placed second in her class.

Jessica March 8th, 2008

Jessica March 8th 2008: On-stage at the PAC

Back pose

I wasn't able to get a post up in time to cover this show which took place Saturday, April 5th 2008 at the Egan Center. I wanted to offer a belated congratulations to every competitor at the show, it was amazing!

I was very pleased to see a packed stage full of female bodybuilders, a category that has sometimes seen only a few competitors in recent years. Lisa Curry was the women's overall winner and she looked incredible! Lisa was definitely one of the most conditioned athletes onstage, nice work.

George Hartley took the men's overall title and undoubtedly earned it with his aesthetically pleasing V-Taper and conditioning. He showed his enthusiasm for winning by pulling off a backflip onstage before collecting his overall trophy.

The Emerald Cup Bodybuilding, Figure and Fitness Championships & Expo will be taking place today and tomorrow (18th & 19th) in Bellevue, WA. The Emerald Cup is one of the largest amateur physique competitions on the West Coast and a few of our own Alaskans will be down there showing their stuff.

IFBB Pro Valentina Chepiga, who works at World Gym will be down there guest posing as well. I just wanted to say good luck to our fellow Alaskan competitors down there, you all work so hard and we are very proud of you!

For more information, check out:

the promoter's Web site.