Interview with Veteran Triathlete, Marathoner, Champion of Health &
Fitness Mr. Hal.
Please note: This interview is not endorsing any specific type of training. Rather its' to show how
passion, openmindness and perservearance are timeless traits we all can develop. Its not about completing the race,
its about the experience you gain before, during and after the event. Develop your own style, be non-traditional
and have fun on the way to the finish line.
FF:
Let’s start from the beginning with the usual routine. Tell us a little bit about yourself?
Hal
is a dedicated family man with a wife and 2 children. A local Bostonian, who grew up in Dorchester/Roxbury.Hal got into fitness early in his adolescence and enjoyed the after burn energy of the activities. In high
school he was a cross country and long distance runner.After High School he
went to the Army and was number 1 in the arduous Army Physical Testing Protocols.Hal
began to turn his passion of fitness into a ‘lifestyle’and
transferred the energy from exercising to all aspects of his life.
This
energy was put to use in over 100 marathons (22 Boston Marathons), countless Triathlons competitions (Rank #17 in Hawaii 1979
Iron Man) plus numerous road races.
His
intensity and perseverance is legendary and was documented in a 1979 PBS Documentary called ‘The Pursuit of Excellence.Hal has also been on the front cover and written about in Boston Runner Magazine,
Boston Globe and numerous health & fitness circulars.
Solid
competition experience and having a magnetic personality draws many high profiles runners e.g. Bill Rodgers, athletes, coaches
and sport nutritionist e.g. Nancy Clark... towards Hal for training advice.
More
importantly, regardless if you are a Boston Marathon Champion or a YMCA youth member Hal always has time to converse about
living a healthy lifestyle.
FF:
What got you into Triathlons and how long have you been competing? Which triathlon is your favorite and why?
Triathlons
were a vehicle Hal used to live this ‘lifestyle’ of fitness. Endorsement provided necessary income for his family
and the training time allowed him to pursue his passion. It was a perfect match.Hal has been competing in Triathlons for over 30 years.His favorite Triathlon is the Hawaii
event for which he trained 6 months and 5 hours a day.By the way, during his
training Hal also attended to his full time job, family and obligations.
FF:
What do you think about when you are in an important event?
Hal
explained when he is in the throes of an event he thinks about errands and what is next on his schedule!!
FF:
One thing I really respect about you is the fact that you are approachable and modest. Do you have many people ask you about
training or weight loss? How have you managed to achieve humility?
Many
people ask Hal for advice and his reply is based on his sole experience. He explicitly tells people ‘what worked for
him’.One of his favorite suggestions to people is to seek out the ‘source’.
In other words, ask those who have practical experience in the relative field.
Hal
is a very humble individual.His suggestion regarding humility are simple…1)
Never rest on your laurels.2) Be mindful of time and live in the present. 3) Do not forget your roots.
FF: Let's
get to business – what’s something you consistently see people doing wrong in the gym?
Improper
form- That’s it.
FF: Do you believe a large percentage of your performance is based on nutrition? Please digress
on what are the main points that people are missing with regards to their nutrition?
Hal
answer is sincere and honest.He enjoys eating but explains it needs to reflect
the lifestyle.Hal has a non-traditional method and is contrary to what main
stream nutritionist advocate.
Hal’s
body awareness is very keen and with this connection he is able to adjust his nutrition and training accordingly.Throughout the years he fine tuned his food selection and
intake, resulting in optimal performance for the events.
This
is a man who states with a smile that ‘eating and sleeping is over rated’.
FF: How have you been able to overcome physical and mental plateaus?What is your source of inspiration?
Hal’s
perseverance, hunger and sense of ‘urgency’ fueled him during these plateaus.One source of inspiration is visualizing the crossing of the finish line.
FF:
What is the funniest thing you have seen at an event?
Once,
a man completed a road race in a woman’s dress.
FF:
Last question – if you could only give people one piece of advice to help them achieve their goals, what might that
be?
Have
long range goals, accountability, and keep it simple.
From Odd-lifts to Power-lifting: Boston’s weight lifting pioneer Archie Burgess. By
Julio A. Salado, NASM & NSCA-C.P.T.
The year is 1947 and in a small gym at the local Boston YMCA, Archie Burgess embarks on a journey that will
span over 6 decades and continues to this day. During this time, Archie learned the basics of "odd-lifts” (a term
used before power-lifting was invented) with the help of a fitness coach and body builder at the YMCA of greater Boston Central
Branch. Bored with basketball and wanting to alleviate his low back discomfort Archie learned the disciplines of body
building mixed with power-lifting and along with his peers set the stage for competing at the local and national levels.
The equipment was ordinary but the energy and heart invested into each workout was extraordinary. After
a few years, Archie was a regular in the power lifting circuit, appeared in strength and health magazines, and won numerous
local and national competitions.
Today, at age 80, Archie remains dedicated to strength & conditioning and is the product of living a healthy
lifestyle. Whether it is instructing a youth in correct technique or quietly training himself, Archie continues to influence
countless others to go the extra mile in their own personal fitness journey.
This interview was done on March 5th.
FF: Can you explain the difference between odd-lifts and power-lifting?
Archie: Back then each gym used to select their own exercises for their
contests. It varied from bicep curls, upright rows, bench presses etc. So they coined the saying “odd-lifts”
to describe the variations. The odd lifts favored the body builders because they would spend more time on sculpting
individual body parts than power lifting. Eventually, much to the dismay of bodybuilders, the gyms condensed the exercises
to the 3 heaviest lifts- bench press, dead lifts and squats. Hence the phrase “power lifts” was given to
differentiate from “odd lifts/physique” contests.
FF: What motivated you to go into power-lifting? Archie: At
first I was attracted to physique and odd lifts contests but quickly learned that the judge’s decisions were biased.
Unfortunately, this was a time of bigotry and despite winning numerous odd lifts contests I could not win the physique
competitions. It was always 3rd or 4th place.
My mentor at the time was Val Boston, a body builder and wellness coach at the YMCA of greater Boston Central
Branch. He thought I should focus on power lifts competition because it was based on how much you could lift and
not physique. No judge could deny you first place if you lift more than your competitors. Another reason to focus
on power lifts was the points you would earn depending on your rank in the competition. These points could be applied
to the physique competitions so the odds of placing in the top 3 were greater.
During the day I would compete in power lifting competitions and at night enter the physique contests with points
earned from the earlier meet.
Archie took Val’s suggestion to another level and achieved some milestones… for example he was
the first power lifter to squat 400lbs in the New England Power Lifting Competition.
FF: At what age did you start working out? Archie: I started
right after high school at age 17 and weighed around 145lbs. By age 23 I weighed 175. Ironically I, did not
notice how much size I had gained until I was getting a chest X-Ray. My chest could barely
squeeze into the X-Ray machine!
FF: Why did you choose the YMCA? How did it differ from other clubs? Archie:
It was the only facility around! The YMCA also had lifting competition within its network. Note: Before trophies
were handed out there were YMCA medals.
FF: Was there any one who influenced your training? Archie: Val Boston, the YMCA wellness coach and a body builder, for sure. He was highly respected
and had an awesome physique. He observed my dedication to strength training and invited me to train with him.
Val guided me with exercise instruction, support and instilled the ideal to be "the best you can be".
click picture to enlarge
FF: Did you stick to the basics in your training and nutrition? Archie: We
only used barbells and dumbbells and occasionally used the incline bench. Regarding nutrition, I ate balanced
meals and did not use supplements.
FF: How many were on your team? Archie: There were
2 teams. There was an odd-lift/physique team which had more members because of its appeal. The power lifting group had
4-6 regular members.
FF: How often did you compete? Archie: The season started
in November and ended in June; usually 6 contests during this period. I trained diligently 3 times per week , year
round.
FF: What is your most memorable contest? Archie: It
was the Keystone Championship in Pennsylvania. I set out to dead lift 600lbs and fulfilled this goal. At
the time, there was only one other man on record who could dead lift 600lb in his class...(Archie weighed 175lbs and was 35
years old at this time! Light heavy weight class.)
FF: What is your
favorite activity today? Archie: Conditioning. I don't worry
about how much I lift, but still workout with dumbbells and nautilus machines. I also use the YMCA indoor track
to jog twice a week.
FF: Can you give us any suggestions about power-lifting 101? Do you believe
that quality is more important than quantity? Archie:
Form (technique) is the most important factor. Train properly for the each contest, specifically meeting the full requirements
for the lifts (no cheating).
click picture to enlarge
Also, beware of pride. My favorite line is from Clint Eastwood “ You have to
know your limitations” in other words, not everyone can be a competitive power lifter. Set your own goals
and meet your own expectations.
Thank you Archie for your time and for sharing your strength and experience!!!
* Nutrition Journal and Resting Metabolic Assessment
Our goal is to be efficient and specific with
our training time. Without a structured balance strength and conditioniong program we can easily be overtraining or
barely meeting the requirement to see any results. As you will discover, there are no secrets when training
with me -you will develop self-efficacy as we prorgess.
Some of the benefits you will experience are elevated
metabolism, body fat reduction, increase in muscle conditioning, flexibility and strength, increase bone density, stronger
joints, improved blood circulation, promotes mind-body connection, correct muscle imbalances and improve self confidence
Fitness Foundry training programs and rates click here: Programs and Rates
Feel free to contact me with any questions. Thank you for your interest in Fitness Foundry.
By walking in the Out of the Darkness Overnight and the Out of the Darkness Community Walks, you will be helping
to support the following:
Research to improve the understanding of biological, genetic and psychosocial factors that contribute to suicide
Suicide prevention on college campuses through the dissemination of an educational film, The Truth about Suicide:
Real Stories of Depression in College
National Survivors of Suicide Day conferences, which inform, assist and empower families and friends bereaved by suicide
Development of national centers that will evaluate the effectiveness of suicide prevention treatments
Creation of new survivor support groups and strengthening of existing groups through training
Julio displayed exercises using
body weight, medicine balls, resistance bands & stability balls. Julio will also discussed
corrective exercises for low back pain, neck stress, shoulder injuries and knee pain.
He also performed fitness assessment and handed out Free Fitness
FoundryT-Shirts and head bands.
"The Event" united
over 5000 people and over 60 exhibitors, healthcare, community organizations, financial service and other providers dedicated
to serve the community.
Health and Family Magazine features local providers as well as families facing a variety of health
challenges, while emphasizing family values and how to access local to reinforce wellness through positive messages.
It was fun, fitness and useful information for
the entire family. Entertainment was provided by Ringling Bros. & Barnum Bailey circus featuring Circus Fit, a national
youth and fitness program that encourages America's youth to lead healthy, active lifestyles.
15th Annual Mayor Menino Health & Fitness Walk for
Seniors.
October 2nd, 2008. This year we had a great turnout for Mayor Menino's Health and
Fitness Walk for Seniors. Partly cloudy skies, sun and 65 degree temperature gave us a perfect autumn day to be active.
Thank you to all who participated and see you next year!
In this interview, Master Chu was kind enough to take
time out of his busy schedule to answer a few questions on the art of Yang Tai Chi Chuan. Unlike other interviews, I
wanted to focus on the health benefits and not the martial aspect of the art.
Master Vincent Chu, M.ed is an internationally known 6th Generation
Master of Yang Tai Chi Chuan, authority on qigong techniques, lecturer, author and contributor to martial arts publications-
'Inside Kung Fu' & 'Tai Chi'.. As a child he began training with his father Gin Soon Chu (disciple
of Yeung Sau Chung).
Master Chu deepened his Tai Chi Chuan and qigong training
under the instruction of Master Ip Tai Tak and Prof.Fan Ning. Master Chu continued to further his knowledge of Yang Tai Chi Chuan with other well known
Masters of the art.
Master Chu gives instructions at the Gin Soon Tai
Chi Chuan Club headquarters in Boston's Chinatown http://www.gstaichi.org. Founded in 1969, Gin Soon Tai Chi Chuan Club is the oldest school teaching Tai Chi Chuan in
Greater Boston.
Master Chu also conducts local and international workshops on
qiqong and different solo forms of Yang Tai Chi Chuan. He also has been instructing a Yang Tai Chi Chuan class at Brookline
Adult and Community Education Program for over 20 years.
Master Vincent Chu, a promoter of health and wellness, philanthropist
and teacher of authentic Yang Tai Chi Chuan.
1) What is the difference of Tai Chi and Tai Chi
Chuan? * The difference between tai chi and tai chi chuan is the following: Tai chi
is the ancient Chinese philosophy based on duality. It refers to everything in this world belonging into two categories
called Yin and Yang. Everything in Yin category is opposite, complimentary and sometimes becomes Yang category and this becoming
is happening slowly, not suddenly. For example, in the Yin Category, we have night, female, inside, back, bottom, left
and winter. Etc. In the Yang Category, we have day, male, outside, front, top, right and summer. Etc.
Tai chi chuan is one of the Chinese
martial art systems based on this philosophy. Today, there are many people mistakenly calling tai chi as tai chi chuan. Again,
tai chi is the ancient Chinese philosophy and tai chi chuan is one of the Chinese martial art systems.
2)
Why is the Master of Tai Chi Chuan background important? * Tai chi chuan training is similiar
to education, the better the teacher, the quality of training offered is better and this is obviously
better for the students. A tai chi chuan master's background reveals how much education the master has, this is very important
information for a new student.
3) What is Chi? * Chi is a very
important subject or concept in Chinese culture. One can find this terminology in all types of traditional Chinese cultures.
Today, there are enough scientific researches on this subject to conclude that chi is an invisible substance equivalent to
energy and power. Traditional Chinese medicine said that all living things have chi, if a body without chi, it is but a corpse.
If the body is weak or blocked of chi, the body is in a sick condition and this chi is existing throughout the body. Its circulation
pathway is called channel and the crossing of the pathway is called acupuncture meridian point.
4)
What can someone gain physically or even mentally from 'playing' Tai Chi Chuan? *Playing or
practicing tai chi chuan provide multiple benefits. Physically, due to its relax, slow, circular and continual movement, all
parts of the body are involving in the motion. It is able to re-balance the body. Mentally, due to its concentration in each
movement, the central nervous system is better exercised.
5) What is the goal of practicing
Tai Chi Chuan? *The goal in tai chi chuan practices is chi circulation. If there is chi blockage,
the body is weak or sick. Tai chi chuan is a good modality for applying physical movement to clear any chi blockage. This
function is similar to people applying needle in acupuncture and massage therapy.
What is difference in tai chi chuan?
It is that one can apply it to himself/herself at anytime, no need to employ someone else to do it to himself/herself.
6)
Do you believe that 'playing' Tai Chi Chuan on a regular basis may heal ailments? Example digestive disorders, joint discomforts
etc... *.Yes, regular/daily practicing tai chi chuan keeps the chi well circulated inside
the body. It is a healthy condition. If a body of isolated water without connecting into any fresh water, soon or later, this
isolated body of water will begin to smell and have microorganism. This is why there are many people called practicing tai
chi chuan as preventive medicine.
In addition, tai chi chuan practicing
is often applied nature breathing, deep breathing or diaphragm breathing method. Diaphragm breathing is generated a gentle
vibration to message the internal organs. Obviously, this is good for the digestive system and the gentle circular motion
is good for the muscular skeleton system.
7) Have you witnessed this phenomenon of healing? Can
you describe 1 event? *I have been teaching tai chi chuan at the Brookline Adult and Community
Education Program since 1984 and offering tai chi chuan to the seniors at the Brookline Senior Center since 1990. Over the
years, I received many comments from the senior students that they wished to have started tai chi chuan earlier in their lives
because tai chi chuan helped them so much not simply for their health but made their life better.
I recalled one student told me how
difficult for her to drive to Providence, Rhode Island every weekend to baby sit her grandson. Now, she practices tai chi
chuan 30 minutes before each trip and felt so much better that she is looking forward to the journey each week. She also told
me that when she drives, it is very difficult for her to turn her head to look back. Now she can do it without relying heavily
on the mirrors.
8) Is there a connection between a practioner's breathing and Tai Chi Chuan? Why is it important? *In our daily life, we do not pay much attention to our breathing. However, in tai chi chuan practice, deep breathing
or diaphragm breathing is recommended. It is able to intake more oxygen into the body.
9) Why
do you believe there is a surge of interest in Tai Chi Chuan? *Tai chi chuan was practiced
as a martial art in ancient China. It was available to very few people. Able 100 years ago, the famous Yang Cheng Fu recognized
its value in health and beginning to made adjustment so that more people have access to its health benefits/availability.
Therefore, tai chi chuan was very popular in China.
The recent surge of interest in tai chi chuan is but the second availability due to more Chinese
immigrated to the west and more western visit China. In another word, it is the result of cultures exchanged.
10)
Ok, let's change gears. Do you have a favorite martial artists, philosopher or individual you draw inspiration from and why? *They are my parents, teachers and students. Without their support, encouragement and evaluation, I would easily
get lost in my journey.
11) Are you working on any new projects or upcoming events? *I am writing a book on the subject involving tai chi chuan for seniors and working on a tai chi chuan instructional
video for beginning students. In addition, I continue to write article for "TAI CHI" and "Inside Kung Fu" magazines.
12)
Based on your experience, can you give the beginner of Tai Chi Chuan 3 suggestions? *My three
suggestions are: don't give off, practice and find a good teacher. Over the year, I saw too many people stop
training after one lesson. These people gave up something they don't fully understand yet. One should make the decision after
all the facts are in. I observed it is common for people today to spend time to talk about something rather than actually
get involve with it. To be good with anytime, one has to spend the time to study it. To find a qualify teacher
is very important for someone study tai chi chuan or anything else that matter. At the same time, it is difficult for a novel
student to tell who is good and who is qualified. This is why the background information of a teacher is very important.
It tells the student everything about the teacher.
Thank you, Master Vincent Chu and wish you and your family continued wellness.
To View Master Vincent Chu Perform Yang Style Solo Forms Click Here
Yang Large Frame Solo Form
To learn more about the Yang Tai Chi Chuan history, benefits, martial applications,
videos and how to receive instruction on the art please visit http://www.gstaichi.org
On a personal note. The training thus far for me at Gin
Soon Tai Chi Chuan Club can be summed up with a Zen Koan:
FF: Let’s start from the beginning with the usual routine. Tell us a little bit about
yourself ?
My name is bobby mcclain, i'm ageless,i have an identical twin brother and we've both
competed & placed in the top three in all 7 of our competitions! In each show, we won best poser.
FF:What got you into natural body building and how long have you been doing this..?t
Are you looking to be on Star Search or something?
Our older brother wes competed fr a couple of years and we would go to his shows , and each show we became
more eager to compete. So, he taught us everything about training and nutrition , and HERE WE ARE ! we are not looking for
international fame from natural bodybuilding , we just love the competition and the whole idea of proper nutrition & healthy
lifestyle
FF: One thing I really respect about you is the fact that you are approachable. Do you have
many people ask you about training or weight loss? How have you managed to achieve humility?
I have never been one to showcase my physique . when i first began bodybuilding, i did show more because
i was so proud of my achievements. but , the more developed i became , the more i would hide. and now, i show nothing unless
it's close to show time . those are the times when i want to see how my physique is shaping, so , i would work out in a tank
top. but that in itself is a HUGE deal for me ! There are people who guestion me on a regular basis, but being at the Y, there
are new members every day and most have no clue that i actually compete. that's the way i like it
FF: Let's get to business – what’s something you consistently see people
doing wrong in the gym?
I notice people lifting wrong everyday. most people lift too heavy. they don't understand the concept
of ''squeezing'' your muscles. It's called bodybuilding but , i actually think it should be called ''bodyshaping'', because
that's what your're doing, you are trying to build them but your main goal should be shaping them.
FF: Please elaborate more on 'Bodyshaping'..
People think i'm this big guy, but i'm not at all. my goal was to shape my body with round shoulders, small
waist,a complete develop chest and killer abs. with those things , you give the ''ILLUSION'' of big guy.
FF: What percentage of results come from nutrition? Please digress on what
are the main points that people are missing with regards to their nutrition?
The most important factor of training is ..nutrition. nutrition is 75% of your results.
knowing what to eat and when to eat is vital. It's a science. It takes time to truly figure out what your body needs to grow
and develop. and everyone body is different , but i promise you, once you know the proper way to eat and supplement your body,
you'll be amazed at your results !
FF: I know that you professionally dance too. Is this part of your program too?
Our dancing rehearsals definitely keeps us tight so we can truly
skip the ''traditional'' kinds of cardio, and just DANCE !
FF: Do you believe that natural breathing or diaphragmatic breathing is beneficial in achieving
results? And why?
Breathing properly when lifting is also important. I practice breathing as a tool to develop and shape my
abs. being able to master your breathing technique is vital in the sport of natural bodybuilding. i practice throughout the
day, being able to breathe completely through my diaphragm and control it has allowed me hold poses longer than most
i compete against !
FF: Last question – if you could only give people one piece of advice to help them
achieve their goals, what might that be?
MY LAST ADVICE would be...don't give up on your body , allow your body to develop . don't take the short
way out, you can truly achieve your ideal body if you put in the time and dedicate yourself to the '' healthy'' aspect
of it !.....thank you > julio
* Choose to train privately or from (2) Sports Clubs
Our success will be built on universal strength training principles.
The 4 critical factors are nutrition, progressive overload, intensity, and recovery.
Recovery and Regeneration- Post workout strategies to optimize the body's natural
ability to process excess post oxygen consumption and the specific adaptation on imposed demands- In other words, strategies
that are conducive to body fat loss and increase lean muscle mass.
