Readers have emailed or posted comments requesting the "details" of my diet/training strategy, I will continue to share them. Although I incorporate a number of elements and products into my training these days, there are a few "tools" which I could not do without . . .
I am going to share an integral part of my training with you today . . . here is the story of my beloved BOSU Balance Trainer.
It was a few months into my "self-prescribed" transformation when I had to travel to Chicago for a family affair. I had been so diligent with my working out and nutritious diet, that I didn't want to miss one day of training . . . so I strapped my bike on the back of the van, brought my adjustable dumbbell set and headed north for a few days. I never had to get the dumbbells out of the van. Fortunately, my family has a membership to a Lifetime Fitness Center and they were able to bring me in as a guest. Until now, I had been working out at home, riding my bike outside rain or shine . . . and specific to my abdominals, doing a number of sit-ups on a 65 mm stability ball.
My step-father and I headed over to Lifetime early one morning. After a quick change in the locker room, upstairs we headed to the massive jungle of equipment. I regularly started my routine with sit-ups and push-ups, no reason to change today. While looking at the abdominal equipment, I noticed a somewhat odd looking, blue in color half of a ball. I asked Jeffrey, what is that, some therapeutic thing? His response, "no it's this really interesting balancing ball, I've used it. You should try it out".
Little did I know that I was about to enter into a long-term relationship with this strange half-ball . . . (If you haven't ever seen one of these little gems, click on the link in the sidebar or anywhere you see the word BOSU in this post). I began by doing some push ups with the "dome" side down, wow was it tough. It took not only the usual strength in your shoulders, chest and arms, but I could instantly feel my abs working as well.
I then tried doing some sit-ups on the "dome" itself. Although I had been using a Swiss style stability ball for a while now, I always found it difficult to balance myself while trying to achieve a greater range of motion on my big ball. The problem I always had with the stability ball was that it was very difficult to focus on any one part of my abs since I was constantly trying to balance myself with my feet. Basically, I wobbled around a heck of a lot. Not the case with the BOSU, at least not the case while doing the simple sit-ups I initially tried that first day.
Upon my return home, I located the first BOSU I could, brought it home and pumped it up. Again, I still had no idea how important this tool would become in the next few weeks. I decided to pop in the DVD which accompanied the purchase. Watching it for the first time, I was surprised that not only could it be used for sit-ups and push ups, but the entire body, including cardio. I am a somewhat frugal guy, so more to do with the BOSU, more value, I was happy.
I thought I would try out the workout segments included one morning and see if it would really challenge me. Let's just say that I had trouble in the warm up section. Although it looked easy, even trying to stand on the dome and closing your eyes, led to many a stumble (don't worry, you are only a few inches off the ground, so a stumble isn't dangerous).
After a few days of acclimating myself, I was finally able to complete the warm-up and first of three included segments. By the time I had been using the BOSU for a few weeks, I was able to make it through all of the segments. Now, some might think, well that was fun, what's next? There is the key . . . dependent on your "range" of motion, whether you are doing lunges, squats, sit-ups, push-ups, balance work or or a combination which definitely put you into a cardio workout, you can make it is hard as you want.
The DVD routine is demonstrated by two of my close friends, Candice and Jen (they don't actually know me, but we spend a lot of time together in the mornings). Candice does the routine with a limited range, and Jen varies the routine with greater range and some modifications for a more challenging workout. Even after months and months of using the BOSU, there are still a few tricks Jen does that are extremely challenging.
These days, I even incorporate some of my free weight work with my BOSU. I routinely do bicep curls and chest press/chest fly's while balancing on my little blue friend. Why? Because in addition to working those muscles, I am forced to constantly balance myself. Imagine doing bicep curls while balancing on top of a dome, your abs will be twitching away.
Some other benefits to the BOSU . . .
Because you are constantly balancing yourself in every activity, you seem to work muscles at a "micro-level" (I'm sure that BOSU has far more technical/physiological way of explaining this). When I was heavy and out of shape, I can recall getting out of bed in the morning and my joints crackling like Pop-Secret popcorn in the microwave. I routinely recall pulling muscles while doing day to day activities. I once hurt my knee (an injury that lasted for nearly a year), by simply stepping down some stairs in an awkward way.
Now that I use the BOSU regularly, I am constantly strengthening all areas of my body and nearly never experience pain or injury from carrying in some groceries or putting my toddler on my shoulders. Today, when I find myself describing the story of my "self-transformation" to others, I am often met with questions such as:
"Well, I don't have any equipment or I don't want to buy/join a gym"
"I'm much older, so I'm not sure I could do what you do"
"I have an injury (of some sort or another)"
My response . . . "if you want to start somewhere, you should consider getting a BOSU ball". I am truly convinced that no matter what your age or physical condition, anyone can utilize this tool at some level. In fact, my wife is gearing up to hop on herself. She just gave birth to my daughter 6-weeks ago. I can't think of a better way for her to get going again.
So, is the BOSU what did it for me? Not alone, but, it is absolutely part of what has allowed me to progress the way I have so far. If you are on a weight loss mission, you will be cutting calories, ramping up caloric burn and implementing an assortment of other "logical" tactics as well.
Looking back, there is one thing about the BOSU I wish was different, how soon I discovered it. It is part of my daily routine, I bring mine with when I travel and if you see a guy in the airport trying to carry one of these little blue guys on the plane, it might just be me.
By the way, BOSU stands for Both Sides Up.
I'd actually like a second one now. It is fathers day, maybe I'll get lucky . . .
Tuesday, February 9, 2010 at 11:16AM 
Excuse the poor photo quality...snapped these with my iPhone. This is Erin (003) this morning (before 6AM by the way...)
