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Savage Personal Training Studio is Dacula's new premier personal training and small group training facility. Savage Personal Training Studio is committed to delivering the best in personalized exercise in a safe, comfortable, friendly and supportive environment.  You’ll love walking in to a clean, private facility with exercise professionals dedicated to delivering a specialized training program based on your goals, restrictions (injuries), ability and level of fitness.  Because we understand that we are living very busy lives our workouts are safe, efficient  and effective, and designed to get results.

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Savage Personal Training Studio

2760 Braselton Highway 

Dacula, GA 30019

470.238.3991

Doctor, Doctor, give me the news!

There is a great deal of advice, routines, diet strategies and information regarding the field in which I practice--strength training and fitness--that is just utter garbage!

Often times it’s the doctors who are perpetuating this ignorant misinformation. The medical community is famous for equating exercise with cardiovascular exercise that is measured by the time spent engaging in them.   A degree in medicine lacks teaching of the basic physiology of strength training, exercise prescription, or any training in the field of exercise and nutrition.  Sure, doctors need to understand human physiology and the effects of lifestyle on the pathological processes, to a minimal degree. This is a very important point, which is why I will repeat it: they do understand it, but to a minimal degree. 

Now, I value the knowledge of physicians when it comes to the field of sickness, not wellness.  Doctor's go through intense schooling on disease and illness, and the methods it take to treat them.  However, just as I am not in the business of disease, I am just putting out the misinformation that is out there confusing the public.  The training of doctors, physical therapists and athletic trainers requires no formal education in the use of effective strength training techniques used by serious athletes who rely on superior performance.   The medical field can diagnose your symptoms and prescribe the proper medication to cure you, but are ignorant in the field of wellness.  That is the process of preventing the problems in the first place or guiding you to a more holistic approach through diet and exercise as opposed to medications.  Lack of perspective on this issue is the medical professions’ largest obstacle-- they don’t even know the problem exists!  When seemingly sound advice or information comes from a position of authority, all too often we fail to think for ourselves and blindly follow whatever they tell us.

Physicians are more than willing to prescribe you a pill for fat loss, high blood pressure, cholesterol, diabetes, insomnia, and the list goes on and on.  A pill for every ill!  Except for family history and genetics, most of these problems are lifestyle related, and can be improved or cured with diet and exercise.  Doctors give you advice because of the very same reasons anyone gives advice about nutrition or fitness. With a few exceptions, your doctor wants to help you, and will say what he or she truly believes will do so. So does your mom, your neighbor and your personal trainer. That does not mean they know what they are talking about, and YOU are the misinformed one who thinks that’s what they are supposed to know. If you’re not smart enough to know who to listen to, then you’re just as “dumb” as they are.

Strength Training is one of the most important activities, when done correct, that a person can engage in.  All too often I see the elderly man or woman that can barely lift themselves from the seated position or climb a flight of stairs.  I can't imagine the anxiety of living a life of fear never knowing if a false step or uneven ground could cause you to fall and injure yourself.   Benjamin Franklin once said that,  "Some people die at 25, but aren't buried till 75".

Strength Training is nothing new, it's been around for decades.  Jack LaLanne promoted diet and exercise in the early 1950's.  His knowledge and advice was far ahead of its time, with his teaching falling on many deaf ears.  He promoted fruit and vegetable juicing before juicing was mainstream.  LaLanne practiced what he preached and lived into his late 90's, still preaching the value of a healthy lifestyle as the key to a long life.  His advice withstood the test of time unlike many of his peers of that time, like runner Jim Fixx, who wrote The Complete Book of Running in 1977. Fixx promoting running as a form of preventing heart disease.  The book became a New York Times best seller and quickly became the Bible of running.  However, Jim Fixx died on the side of the road where he was running, with the cause of death being heart attack.  He was 52 years old.

There is a lot of misinformation in the media today.  The exercise and nutrition advice available is so overwhelming, it leads to a paralysis of analysis.  In other words, the advice is so contradicting it leads many to hover in a state of limbo, not knowing what direction to go in or what advice to listen to.  In the perfect world, doctors would stop giving advice about areas outside of their expertise (so would the general population). In the meantime, the general masses need to get their facts right about what a physician’s job is and most importantly, what it’s NOT.

Just think for yourself!  Don't let other people do your thinking for you.  Research the information, and use common sense to weed through the BS.  The right amount of diet, cardiovascular exercise and strength training is the key.  Don't follow fads.  Follow what has worked for decades.

The dangers of CrossFit

I know I'm not going to make any new fans with the CrossFit community, but I am really having a hard time understanding this concept.  For those unaware, this is one of the latest fads to emerge in the fitness world, every few years, there is always something “new and improved” to entice the uneducated public and media.  There have been numerous fitness fads through the years.  In the 70's and 80's its was Jazzercise, Jogging, and the ThighMaster, in the 90's it was Super Slow Training and Tae-Bo and, and now it's P90x, the Shake Weight, Vibration Training, and of course, CrossFit.

The Urban Dictionary defines CrossFit, as " A new and expensive way of re-branding boot camp and circuit training, a cult/organization of failed athletes who are coached by trainers that have purchased online certifications claiming to be world class Olympic lifters, facilities offering 'functional' training by incorporating epileptic pull up techniques, high intensity Olympic lifts and other circus acts posing as strength development methodologies, method of training does not make you puke while performing it will make you puke by observing".

Now having said that, that is not to say CrossFit is all bad. Probably the most important part of the CrossFit program is motivation that comes from the teamwork of working in groups. The underlying principle of high-intensity, cross training is also reasonably sound, though hardly new or innovative.

However, there is also a high risk of traumatic injury from many of the exercises, some of which are completely useless. Due to the frequent high intensity of the workouts, there is a potential for chronic fatigue, rhabdomyolysis, shoulder impingements, and neck and low-back problems for people without a good athletic base. And no generic program will ever produce the results of a well-structured training program tailored to the needs and goals of the individual.

CrossFit is ok if endurance training or conditioning is your main goal. My issue is when people say CrossFit it is great for strength and muscle growth . If you are looking for strength and size, you are looking in the wrong place.  CrossFit ignores the basic concepts of strength training, which is periodization and proper muscle recovery.  Using high repetition Olympic lifts are a great way to get injured, possibly sidelined, and can teach bad form and technique.  The emphasis is on speed and weight hoisted, not technique.  In other words, CrossFit will make you better at doing CrossFit.  Fitness programs need to be geared with the athlete or individual in mind.

Let me explain my major concerns with CrossFit.   CrossFit is highly injury prone, with exercise related injuries seen in the emergency room increasing 65% since CrossFit's inception.  CrossFit focuses on momentum, not strength.  Swinging and Flipping barbells take the focus off the targeted muscle, and holding weights in the lock out position puts incredible stress on the joints.  Lifting weights really fast may provide a sense of accomplishment to many but it's not building muscle.  CrossFit has a growing number of followers, reaching a cult-like status with the mindset of beating your muscles and body into submission.  This is dead wrong!  You should focus on working with your body and not against it.  Exercising to the point of exhaustion, performing extreme movements or even vomiting is not a good exercise program.  Exercise is equivalent to an elevator button.  Once you push the button, you wait, pushing it over and over again is not going to help.  Lastly, my biggest problem with CrossFit, not unlike P90X, is the commercialization of extreme fitness.  We are all looking for the right program that will turn our lumpy weak bodies into Olympic athletes.  However, all these extreme programs have a high failure rate, with the ones that do succeed contributing it to the program rather than superior genetics, age, or diet.

To sum it up, I'm not trying to be the best at exercising.  I, like many people, want to feel good in my skin, be fit, and do what I need to do to live a long and healthy life.  There is no doubt about it, any form of exercise is better than nothing.  And whatever keeps you showing up to workout is better than sitting your butt on the couch.  You just need to be realistic with your goals, and find a training regimen that works with your lifestyle and fitness level.  The body that you beat to hell in your 20's is the same body that's crawling out of bed in your 70's, so take care of it.

Just a little extra effort....

Alcohol and Exercise

You may have wondered how detrimental your drinking habits really are on your muscle-building progress. Is it really that harmful to go out with the guys or gals and have a few beers after work on a Friday?  If you’re trying to get lean, does this mean you should forgo all alcohol for the next month or two?  Or, if you are really diligent with the rest of your diet, can you indulge on the weekend with a few cold ones?

Many people would rather have a few drinks on the weekend than cheat with food that’s not a part of their diet plan. While some struggle to cut out foods, for others, cutting out drinking is the real challenge.  Not only does long-term alcohol use diminish protein synthesis resulting in a decrease in muscle build-up, but even short-term alcohol use can impede muscle growth.

In order to build bigger and stronger muscles, your body needs sleep to repair itself after workouts.  Because of alcohol’s effect on sleep, however, your body is robbed of a precious chemical called “human growth hormone” or HGH.  HGH is part of the normal muscle-building and repair process and the body’s way of telling itself your muscle needs to get stronger.  Alcohol, however, can decrease the secretion of HGH by as much as 70 percent!  Also, when alcohol is in your body, the production of a substance in your liver is triggered that is directly toxic to testosterone, a hormone essential to the development and recovery of your muscles.

Speeding the recovery of sore muscles and injuries is integral to optimal performance.  Alcohol is a toxin—a toxin that travels through your bloodstream to every organ and tissue in your body, thus slowing your body’s ability to heal itself.  Additionally, once alcohol is absorbed through your stomach and small intestine and finally into your cells, it can disrupt the water balance in muscle cells, thus

altering their ability to produce adenosine triphosphate (ATP), which is your muscles’ source of energy.  ATP provides the fuel necessary for your muscles to contract.

So, next time you’re contemplating whether or not you should have that drink, keep these factors in mind.  Definitely, alcohol and muscle building are not a good pair, as stated by all these points, but if you aren't training for any major athletic event or getting ready to step on stage for a bodybuilding competition, chances are that you can afford yourself one or two drinks once in a while without having to worry too much.

Just keep moderation in mind and try your best to consume extra water with the alcohol, eat more vegetables during the rest of the day (to increase nutrient content in your diet while decreasing calories) and allow for a little extra sleep time if you can after you've had a few drinks.