2010, is a new year and a new decade; but not really. At the stroke of midnight the date on the calendar will change, but most people will not to any great extent. The world is full of monotonous un-kept promises of redemption and self-resurrection like indecipherable intentions echoing off canyon walls of excuses, until they abruptly return to sender. Rarely is a New Year’s resolution followed by significant actions that develop the thought into something meaningful. Why? It would be easy to reason that some people are just lazy or incompetent. But I believe most people are at least of average intelligence, which is enough to recognize the correlation between effort and reward. Perhaps physics holds the answer. For every action there is a reaction; a great number of us live our lives in the later part of this statement. Meaning someone allows themselves to be acted on, rather than take the lead for the outcomes in their life. Fortune or misfortune merely becomes a circumstance of chance.

I don’t believe in luck. Success is achieved when determination and thorough preparation meet opportunity. It’s about the will to breakthrough to the other side, and having the indomitable spirit to stay the course. You should be willing to suffer for what you desire; loss and gain go hand in hand. That is the price of ambition.

Blood remains issue for Pacquiao-Mayweather
By TIM DAHLBERG (AP)




It seems Floyd Mayweather, Jr.'s camp is indirectly insinuating that Manny Pacquiao has doped his way to the top. So Mayweather wants both Manny and himself to submit to random Olympic style drug testing.

For All The Marbles

Floyd Mayweather, Jr. vs. Manny Pacquiao March 13, 2010

One event I am looking forward to watching unfold in 2010 is the fight between Floyd Mayweather, Jr. vs. Manny Pacquiao on March 13, 2010. This will not be an average pay-per-view fight; instead the moment will elevate one of these fighters to epic proportions as the best pound-for-pound fighter in the last 10-15 years, and arguably place the winner of the match into the top 5 best boxers of all time. I can’t imagine that there is one boxing analyst or knowledgeable fight fan that would disagree with me.

I have not wanted to witness a boxing match so badly since September 18, 1999, when Oscar De La Hoya squared off against Felix Trinidad. However, my current level of anticipation far eclipses what it was back then. Regardless of the outcome neither De La Hoya nor Trinidad was destined to leave the ring being reborn as a boxing legend. That fate has been in reserve for 11 years for either Mayweather, Jr. or Pacquiao.

Styles make fights. ‘Pretty Boy’ Floyd is a boxing technician, while Manny (a.k.a. Pacman) is more of a wrecking ball with blazing hand speed. Floyd’s strengths are excellent footwork, speedy counter punching, and superb defense on a level that Manny has never seen. I don’t think there has ever been a moment in Floyd’s entire boxing career that he has been in jeopardy of being knocked out. I recall past fights where Floyd quite frankly looked bored of what opponents had to offer him. Floyd’s downside is that he is a show-boater that allows fights to linger on longer then they should, which consequently provides his opponents extended opportunities. If there is a chink in Floyd’s armor, Manny is more than capable of cashing in on Floyd’s arrogant generosity.

Manny’s no nonsense approach to boxing usually dismantles challengers in a quick and brutal fashion. Ricky Hatton and Oscar De La Hoya can both attest to that statement. Both fighters were forced into retirement, after Manny chopped them up with ease like a butcher at a meat market. Unlike Mayweather, Jr., Manny is not known as a defensive specialist. Instead Pacman banks on outpunching his opponents with lethal first strikes, whereby his defense is in his offense. Both Hatton and De La Hoya were beaten up early in their matches with Pacman to the point that neither fighter ever posed a threat to Manny. In which case, who needs defense?

I am completely at odds as to who will win this upcoming match. Neither Floyd nor Manny has a clear decisive edge over the other. Mayweather, Jr. is almost a textbook-perfect boxer with absolutely no loses on his fight record. In addition, Floyd’s air-tight defense, athletic agility and effective counter punching leaves very little opportunity for opponents to get more than a single clean shoot on him at a time. On the flip side, since losing to Erik Morales on March 19, 2005, Pacquiao has done nothing but win, win, and win some more in convincing fashion. He avenged his loss to Morales by beating him twice following their first clash (first by TKO, and then by KO). Manny then proceeded to cross the following big name fighters off of his to beat list: Marco Antonio Barrera, Juan Manuel Marquez, Oscar De La Hoya, Ricky Hatton, and Miguel Cotto. If Floyd Mayweather, Jr. gets added to this list of fallen soldiers, Manny Pacquiao will achieve boxing immortality. Even the great Muhammad Ali would have to take a backseat to Manny’s accomplishments in the ring.

Both Floyd and Manny are going to have to come out of their comfort zones in order for either fighter to beat the other. Manny needs to step-up his technical boxing skills to be able to land one of his show stopping hooks against Floyd by patiently reading Floyd’s transitional movements, and then time his strikes to occur while Floyd’s feet are moving. Ideally, Manny should attack Floyd when he is moving backwards. When the ‘Pretty Boy’ is moving laterally, he is very difficult to punch because of his excellent upper-body agility, quick spin pivots, and great defensive hands. In contrast, Floyd needs to exhibit a willingness to bang with Manny in short controlled spurts. Manny has a tendency to hold his guards low. Floyd has more than an ample amount of hand speed to make Manny pay for not guarding his grill. Whoever most effectively adapts their style will get the win. Considering that both fighters will enter the ring having skill-sets that could potentially off-set the others, and knowing each fighter is in superb condition; this fight will go the distance, and then end in a split decision. No KO, unless either Floyd or Manny makes an untimely gross mistake, which is not likely to happen.

TAO TE CHING

The valley spirit never dies;
It is the woman, primal mother.
Her gateway is the root of heaven and earth.
it is like a veil barely seen.
Use it; it will never fail.

By Lao Tsu, 6th century B.C.

GYM 360 - CV Equipment

The acquisition of the following state-of-the-art CV (cardiovascular) machines produced by Cybex, Keiser, and Concept II should provide even the most discerning gym member more than enough variety and performance to meet their exercise goals and demands at GYM 360°. As is the case with most gyms, the treadmills will be the most widely used workhorse in the CV area. So deciding which brand and model of treadmill GYM 360° should be equipped with was not taken lightly. Taking into account durability, craftsmanship, pricing, personal experiences, testimonies, and aftermarket service lead to the decision to use the Cybex 750T treadmills in our upcoming facility.

For those who like to cross-train or just enjoy alternative modes of CV other than walking/jogging/or running on the treadmill, than the Cybex 750AT Arc Trainer and the Concept II Rower are excellent for providing a full body workout that burns calories, increases muscular endurance, tones, and won’t leave you bored to tears.

The Keiser M3 Indoor Cycles will be used to conduct classes in our cycling studio. Keiser has cleverly put the fly wheel at the back of the bike, so there is less damage from dripping sweat. The resistance controls are digital and a breeze to use. The M3 is also Polar friendly, so riders who are wearing their Polar transmitters can see their heart rate displayed on the bike’s digital screen.

The rest of the CV equipment is rounded out by the Cybex 750R Recumbent Bike which is great for low back pain sufferers, and the Cybex 750C Upright Bike which combines an outdoor cycling feel with built in programs to simulate various terrain conditions that require different capacities of work to overcome.


Concept 2 Rower
Keiser M3 Indoor Cycle

Cybex 750T Treadmill

Cybex 750R Recumbent Bike

Cybex 750C Upright Bike

Cybex 750AT Arc Trainer

Brand New

Designing a brand name and logo is not easy, especially when there's more than one opinion involved. Essentially a label symbolizes the character of an organization, and what its mission is. Trying to bundle such a large load into minimal characters accompanied by a simple, but expressive and meaningful graphic takes a lot of head scratching and deep breaths. The short-listed logo variations that you see above were completed by a professional graphic designer. However ending up with an elite eight to choose from took a week and a half of designing 2 dozen prototypes, before handing the idea over to the design pro. It pays to do your homework, because it makes it more likely that you will be satisfied with your final choices.

My colleagues and I have chosen to to be identified by the top-left logo. There you have it; a brand is born.

GYM 360 - Turn your life around.

I'm Fat & I'm Proud...Say It Loud!

Wear that t-shirt proudly young man, because a study by the Baker Heart and Diabetes Institute released in Melbourne said that around 4 million Australian adults, or 26 percent of the population, were obese, eclipsing the 25 percent rate in the United States.

On behalf of my fellow Americans, I honorably solute Australia's 'MASS APPEAL' and accept defeat with humble grace.

This is the latest 3-D model depicting Gym 360 which includes the circular aerobic room, front desk reception area, cardio area, free-weight and machine area, functional training room, cycling room, and the locker rooms. The rest of the club's details are a secret for now.

Coming Soon...

The upcoming fitness center I am helping to orchestrate has a name, GYM 360. This 3D-virtual image depicts what the reception area of GYM 360 may possibly look like in the near future. Keep in mind that it's just a preliminary idea. Right now I'm just having fun drawing pictures on the chalkboard.

STOP USING THESE PRODUCTS!

The FDA (U.S. Food & Drug Administration) has received 23 reports of serious liver injuries, including a death, linked to Hydroxycut products.

I have no problem telling anyone that I have clear disdain for incompetent authority, so it is not often that I get to praise government officials in any country. But on this occasion I respectfully bite my tongue. The Malaysian government stepped up to the plate and knocked one out of the ballpark with the revamping of the Gimnasium Rakyat in Kg. Pandan.


I was invited by Jay from F1 Recreation to speak to the staff at the mentioned location, and I was pleasantly surprised to see the mint condition of the facility when I arrived. It is by far the best government sponsored community gymnasium I have ever seen in Malaysia. The facility is almost as well equipped as any major commercial health club would be given the same amount of space to work with. Needless to say I was impressed.


The entry way is nicely trimmed with an attractive front desk. Ample windows surround the gymnasium to allow natural sunlight and keep the training area from looking closed in. Except in the warm and inviting aerobic room and newly renovated locker rooms, black rubber matting covers the floor to keep a bounce in your step and help minimize the noise from falling plates and dumbbells. All the brand new commercial grade equipment was supplied by F1 Recreation(Cybex VR1 single station machines, benches, cable cross, plate loaded machines, treadmills and Keiser cycling bikes).


I had a good time that day talking with the staff, and then later sharing lunch with them. I plan to take some friends and workout there once the gym is officially opened. Why not? The facility has some great pieces of equipment, and it only costs RM5/visit to use it. Malaysia Boleh!

Me speaking to the staff

Outside front view of the gymnasium

Front Desk

Aerobic room

Keiser cycling bikes

Free weight and machine area

Most of last weekend was spent sitting in airports, totting luggage, attending the Power Plate workshop and most of all being denied sleep. Consequently, I feel a soar throat coming on. But I did manage to squeeze in an hour and a half of people-watching on Saturday evening at Clarke Quay and Riverside Point while in Singapore. Very cool place to hangout with a nice vibe. The two areas sit along a river with a wide range of restaurants, themed bars, offices, souvenir shops, and food stalls. Most of Clarke Quay is actually covered by a blue light canopy and has air conditioners designed like abstract art pieces with round geometric shaped vents in bunches like grapes strategically placed around the area to keep the drunken patrons and visitors cool. You gotta love the thoughtful ingenuity and efficient governance of Singapore.

Power Plate vs. VibroGym

Power Plate and VibroGym both manufacture vibration based training machines that are far superior to most other variations found on the market. But which of these two machines is best?

Each company manufactures several variations of their machines, but for a fair comparison I will be outlining the pros and cons of each company's top-of-the-line model, the Power Plate Pro5 Airdaptive and the VibroGym Evolution. The first machine mentioned is pictured on the right, and the second machine is on the left.

For the record I have trained on both models. So I will be critiquing the machines based on my professional and personal experience, as opposed to just reciting colorful commentary from a glossy brochure.

• 
  
  Design - Both the Pro5 Airdaptive and Evolution are attractive looking I would think by most people's standards, especially when compared to similar models produced by other competitors. The Pro5 Airdaptive uses touch pad controls, while the Evolution uses touch screen controls. Gadget junkies may prefer the touch screen, but this high-tech feature does not increase the performance of the Evolution. Both models have steel platforms and towers. However, the Pro5 Airdaptive has a plastic dressing around the base of the platform, while the Evolution's base is made of continuous steel coming from the platform surface. I personally don't like to see an abundance of plastic parts on commercial grade equipment. Secondly, plastic's characteristics deadens vibrations. So vibrations emanating from the lateral portions of the Pro5 Airdaptive are minimal. Although both machines look impressive, I give the Evolution the edge in design because of the continuous steel platform and base.


• 
  
  Features - The Pro5 Airdaptive can be set to operate for 30, 45 or 60 seconds. The machine's vibration pattern is tri-planar, with 75% of the vibrations traveling vertically. The other 25% move in other directions. Pre-settings for the number of vibrations per second are 30, 35, 40 and 50 Hz. Next, the amplitude can be adjusted for high (platform travels 4 mm) or low (platform travels 2 mm). Also, the platform has a maximum load capacity of 500 lbs/227 kgs. One of the key features of the Pro5 Airdaptive are the 3 air suspension settings that adjust to a user's weight (1 - less than 130 lbs/60 kgs, 2 - less than 200 lbs/90 kgs, 3 - greater than 200 lbs/90 kgs). Included with this model are upper body straps and a contoured mat. The Evolution has most of the same features, but not included is the Airdaptive suspension system. Secondly the upper body straps can only be placed at the sides of the machine, while these same straps can be placed at both the sides and front of the Pro5 Airdaptive. The Evolution comes with the same accessories with the addition of a folding bench. Last, the Evolution produces 100% vertical vibrations, and it's platform maximum load capacity is 400 lbs/181 kgs. Mainly because of the Pro5 Airdaptive's adjustable suspension system, Power Plate beats VibroGym's Evolution in features.


• 
  
  Performance - Both machines are noisy, you will know when they are turned on. But the Evolution definitely rumbles a bit louder. The Pro5 Airdaptive is very smooth when transitioning from one frequency or amplitude to another while the machine is in operation. The Evolution is clumsy when performing the same action. This next point is important. Remember I said the Evolution's vibrations are 100% vertical, and the Pro5 Airdaptive's vibrations are 75% vertical? This makes a noticeable difference in exercise intensity. Most of the exercises performed on either machine are vertical presses and some pulls. Although it's true that on any given exercise moving joints operate in all three planes of motion, they are primarily operating mainly in one plane when doing vertical presses and pulls. Thus 100% vertical vibrations would be most ideal. I am more challenged exercising on the Evolution, than I am using the Pro5 Airdaptive. Based on this point the higher achievable exercise intensity on the Evolution edges out the Pro5 Airdaptive. But VibroGym needs to workout the kinks in its hesitating transitions. The higher noise level is bearable, because it is probably due to the Evolution's all-steel construction which is a plus in design.


• 
  
  Cost - Power Plate is the clear winner. Power Plate offers a wider variety of machines at varied prices that come in cheaper than VibroGym's limited selection. But VibroGym's Evolution and Professional models are both excellent machines despite their cost. This comment does not extend toward VibroGym's home version which leaves little to be desired in cost, look or function.


• 
  
  Additional Comments - Both models are medically certified. Each performs well with a slight edge going to the Evolution for producing 100% vertical vibrations. It's also worth mentioning that the Pro5 Airdaptive also comes in a tower-less version that places the controls at the base of the machine. But the platform can also be operated by remote. That's a very nice variation to have for people who don't need the support of bars and want free motion around the machine.

So which machine is best? The answer to that question depends on who the user is. If you are mostly concerned about increasing performance, the vibrations are more intensely felt using the Evolution. But if general health and wellness is why you exercise, than the Pro5 Airdaptive offers a very nice comfort feature with its Airdaptive suspension system which makes the machine a pleasure to use. My pesonal choice is performance over comfort.

Power Plate Training

I and other interested parties were invited this past weekend to participate in a Power Plate - Fitness & Performance Level I Academy (Core Fundamentals) workshop sponsored by F1 Recreation and hosted by Croyez Studio in Singapore.

Essentially the training covered the fundamental use of a Power Plate machine which relies on controlled vibrations to improve various aspects of health that include:

• Shorter training reduction - 20 minutes as opposed to the typical 60-minute workout


• Increased muscle strength and power


• Improved flexibility and range of motion


• Enhanced neuromuscular function


• increased blood circulation


• Aids the reduction of pain


• Increased bone mineral density


• Increased levels of key hormones - Testosterone, IGF-I, and Serotonin
  
• Recovery regeneration


• Improved balance and coordination

I have spoken about the benefits of vibration training before, and like before I don't want to mislead anyone into thinking vibration training is a cure all; it's not. However, there are hundreds of arbitrary clinical studies that have been conducted that have proven vibration training can be very effective in improving general health and performance. Vibration training has also been effective in minimizing some of the negative symptoms associated with particular metabolic diseases and physical dysfunctions. Further more, there is no reason for me to misrepresent the truth, because I have no vested interest in the selling or manufacturing of Power Plates or any other brand of vibration machines. My only concern is to educate myself about the most practical, safe and effective training tools on the market for use in my exercise program designs developed for my personal training clients.

Now that I have exempted myself from professional negligence and all other legal liabilities and repercussions, I'll finish talking about the training. There were about 35 persons who participated in the workshop; not all of them were personal trainers. One of the ladies in my training group was in attendance because she wanted to educate herself about Power Plates before deciding whether or not to purchase one (women really are smarter than men). Another unlikely participant in my training group was a IT student. He wanted to know more about the machine because there were several for use at his university. Funny, I don't remember my university being so concerned about my well being and health. The rest of my group included myself, my fitness confidant, Sheri, and one other trainer. Sorry, I am terrible with remembering people's names. I don't know if that is a sign of being self-centered, or lazy.

The course content didn't do much in the way of providing me with information I didn't already know, but the workshop was a great opportunity to mix and mingle with positive like-minded people enthusiastic about exercising. So from that standpoint the trip to Singapore was worthwhile.

The venue for the event was in a fantastic area off of Dempsey Road. I was told that the surrounding buildings and land use to be a military base where Singaporeans went to fulfill their national service duties. Now most of the rustic buildings have been renovated into a ecliptic mix of restaurants, small businesses and community areas.

Now, I am happy to be back home and able to enjoy the comforts of my bed for some much needed rest. Sleep is never forthcoming on these trips.