Grip Strength – Functional Strength

I never paid much attention to grip strength UNTIL I shattered my wrist in 2007.    I wanted to recover quickly and part of my recovery was building up my grip and hand strength.    During that process and as a result of my research, I became a firm believer in grip strength's importance in all areas of our lives.    I was going to write an article on this topic when I came across one that I believe speaks in volume.   

http://articles.latimes.com/2011/apr/03/health/la-he-grip-strength-20110403

1.       There are a few exercises you can do to increase and strengthen your grip and hand strength.

2.       Static barbell or dumbbell holds.   Simply pick up heavy barbell or dumbbells and hold.

3.       "Plate pinches".   You grip two weight plates from the top, with your thumb on one side and your fingers on the other, then pick up the plates and hold for as long as possible.

4.       “Grip hangs”   Grap an overhead bar and hang from it for as long as you can.

5.       Fingertip pushup -   Same as a standard pushup but use your fingertips. 

Stay tuned……..

Herschel Walker - Quote

"If you train hard, you'll not only be hard, you'll be hard to beat."   - Herschel Walker

Stuck in a Rut / Plateauing – Break through it..

When you feel you are stuck in a rut, plateauing out, do not panic.     It is all part of lifting and fitness.   As frustrating as it can be, nobody can  be constantly making gains week in and week out.  Otherwise, we would all be lifting buildings. 

The single biggest cause of plateaus is repetition.   When you eat the same things every day at the same times, do the same workouts (same exercises, same weights) you actually are causing the plateau.   The body adjusts sooo quickly because you are not challenging it enough,   not keeping it guessing and thus reacting.    

In order to bust through plateaus, change your routine a bit for a few weeks and then go back to the program that works for you.   Few suggestions:  Get more rest, take a deload week, do a week of German Volume Training, fluctuate your calories and food choices, switch from dumbbells to barbells or visa versa. 

Keep the body guessing and challenged.   But be patient as well.   There is no such thing as instant changes.

Stay tuned……..

Almond-Crusted Pork

Almond-Crusted Pork with Honey-Mustard Dipping Sauce

Delicious !!!  Crunchy, healthy..... what more could you ask.

Ingredients:

1 serving of crushed pork rinds

1/8 - 1/4 cup almonds (sliced, chopped)

Dash garlic powder

Dash of sea salt

1 large egg white, beaten or 1/4 cup of EggBeaters®

2 center cut pork chops boneless

Preparation:

1.Preheat oven to 425°F. 

2.Place pork rinds, almonds, garlic powder, and salt in a food processor; pulse until the almonds are coarsely chopped. Transfer the mixture to a shallow dish.

3.Place egg white (or EggBeaters®) in another shallow dish. Dip both sides of each pork slice in egg mixture, then evenly coat with the almond mixture. Place the pork in a baking dish that is coated with cooking spray.

4.Bake the pork until golden brown and no longer pink in the center, 16 to 18 minutes.

Enjoy !!

Adapted from  EatingWell March/April 2009

Stay tuned……..

Percy Cerutty - Quote

"You only ever grow as a human being if you're outside your comfort zone."   - Percy Cerutty

Jumping Rope - For Athletes and Non-Athletes Alike

Jumping rope is not just for children and boxers.   Jumping rope not only is great cardio (really gets the heart pumping) but it also enhances coordination, quickness, and endurance.   It is challenging and will take time and practice.   I recently jumped rope at a cross fit gym.  It had been many, many years since I jumped rope.   It is true --- what an incredible intense cardio session (also works those leg muscles).      

Try timed session rounds.  If you are just starting, try 20-second rounds.   Rest in between and do 6 rounds.  As you progress, increase the time.  Before you know it, your rounds will be minutes instead of seconds.  

Jumping rope is an inexpensive, portable and highly effective way to get in a good workout.    Give it a try !

Stay tuned………..

The 20 Most Sugar-Packed Foods in America

For today’s post, I simply want to pass along the following link.   MIND blowing. 

http://eatthis.menshealth.com/content/20-most-sugar-packed-foods-america

Stay tuned.........

Carl Lewis - Quote

"If you don't have confidence, you'll always find a way not to win."   - Carl Lewis

Gym Etiquette

It is early in the year and gyms are still filled with “resolutioners."    It is a time that I most want to scream at people, “ETIQUETTE” folks!!!   

A gentle reminder of a few simple common courtesy items:

• Wipe down your equipment when done.  
• Put up your weights when done.  Unload the weights off the plate machines.
• Share machines by allowing others to work in.  
• Keep socializing for outside the gym.   Nothing breaks your concentration more than buddies having social hour right next to you while you are trying to focus and get a good workout.   
• Step outside if you are going to chat on your cell phone. 
• Wear deodorant.   We all sweat at the gym but we need to be sure we are not offending.  

 

It is the basics of common courtesy.  Something that seems to stop at the door of most gyms. 

Stay tuned………..

Pigged Out - SO Exercise Immediately and Make it Legs

One of the best times to put in an intense workout is when you fell off the wagon and pigged out.   You should take advantage of the thermogenesis that results from eating.    It is called diet-induced thermogenesis (DIT).   It is the increase in energy expenditure (burning calories) needed to process the food ingested.   Since your thermogenesis is up (metabolism), you can hit the exercising and rev up that metabolism even more.    Burn off more of that “pig out meal” right away with the double punch of DIT and exercise induced thermogenesis.    

To take that a step further, do an intense leg workout.    Legs are the largest muscle group and require the most energy (more calories are burned).   However, remember that intensity is a factor.    Go for the most taxing move that requires the most intensity -- squats with a free barbell.

So when you have had a good cheat meal...  Do not just go and sit on the couch.     Take advantage of the “refueling” your body just received and work out those legs with intensity.  

Stay tuned……….

Beverly Sills - Quote

"There are no shortcuts to any place worth going."     - Beverly Sills

Balancing Opposite Muscles

Let us discuss opposing muscle balances -- which is not to be confused with a previous subject I posted on which is the potential for muscle imbalances on the right and left side of the body.  

Our bodies are designed for opposing muscles to work together.  That is, biceps with triceps, chest with back, quads with hamstrings, abs with lower back, and hip adductors together with hip abductors.    We need opposing groups to be in “balance” for flexibility, strength, posture and to prevent injuries. 

So what is the message here?  Be sure you work your chest as hard as you do your back, your abs as intensely as you do your lower back, just to give two examples.  If any muscle group is lagging, be sure to give it extra attention until you obtain that balance.

Stay tuned………….

Smart Snack - Jerky

When people think of Jerky they often think of a snack that is unhealthy, full of fat and full of preservatives.  Jerky is not to be confused with beef sticks.    Jerky is high in protein and very low in carbohydrates so it does not spike your insulin.   The protein to fat ratio is around 10 to 1 if not better.   Also chewing on jerky can feed your body with many amino acids and has that “mouth feel” we all need to feel satisfied.  You MUST watch what brands you purchase however.  Many are loaded with sodium and MSG.   There are brands that are more “natural” and have much less sodium.   My favorite is Perky Jerky, a turkey version.   Incredibly delicious and very healthy.  They also give back to charities. 

Try jerky as your snack!

Stay tuned…….

Ken Doherty - Quote

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."   - Ken Doherty

Chris Evert - Quote

"You've got to take the initiative and play your game. In a decisive set, confidence is the difference. "

- Chris Evert

Wrist Straps & Wrist Wraps - When to Use

One topic I have been asked to cover is about the value and purpose of wrist straps and wrist wraps.   Yes, these are indeed very different.

Using wrist wraps (which go all the way around the wrist and attach to themselves with velcro) is to me a no-brainer.  These are used during press movements to help stabilize and support your wrists.  I use these every time I bench press moderate to heavy.

Wrist straps are used to help you hold the weight.  You loop one end around your wrists, and wrap the other end around the barbell or dumbbells.  So if your grip fails or is not strong you are attaching the weight to your wrists.   There is more debate about when and how to use them.  Personally, I believe they are overused.   I have seen lifters use them for chip ups, pull-ups, rows, deadlifts, pull downs, etc.     When used this way, they take away from the balance of your muscles.  Giving your grip a "cheat" by using straps limits the development of your forearms and arms.  Yes, it might help isolate the back muscles but takes away from the compound move and the stimulating effect of greater muscle growth.     The only time I use wrist straps is for very heavy dumbbell rows, simply to assist in the heavy awkward grip.     If you are going to use them, I suggest that you limit when you use them and only use them on your very heavy sets.    It is ALWAYS best to go with your own grip.

Stay tuned………..

Georges St-Pierre - Quote

 “The danger is not to set your goal too high and fail to reach it. It’s to set your goal too low and reach it.”

—UFC welterweight champion Georges St-Pierre

Rack Chins – Great Back Move

Pull-ups (chin-ups) are a staple to any fitness program.   They are solid compound moves.   However, the mass majority of people use momentum as a cheat to complete the move.   It is very hard not to.    

I recently stumbled upon rack chins as an interesting alternative.    I believe they are a great back exercise for all levels of lifters and fitness-seekers.  This move restricts momentum and is easier to progress in weight/intensity -- even for beginners. 

So what are rack chins????   You place a barbell in a rack or use a smith machine.   Place the bar mid-chest level.  Set up an adjustable bench with the head end closest to the bar at an incline (a 45 degree incline).  Sit down on the bench under the bar and push the bench back so that your heels will rest right on the edge of the bench.  You can vary you grip.   However, I suggest a very wide grip. Simply perform a chin up. Your hips should be lower than your feet even at the top of the rep.  Adjust the incline if needed to ensure feet are much higher than hips.  When you lower yourself at the bottom of the rep, really stretch.  Explode back up.  You have completed a rep.  As you advance, add weight by putting plates or dumbbells in your lap. 

Great back move !!

Stay tuned…….

Leonardo da Vinci - Quote

“Knowing is not enough; we must apply.  Being willing is not enough; we must do.”  -  Leonardo da Vinci

Secret to Holidays and “Healthy” - PLAN

The most wonderful time of the year is back!   There are many office parties, family gatherings, religious festivities and gatherings of friends.  Healthy eating becomes challenging to say the least.

PLANNING is a secret to making it through the holidays without losing too much ground.   Simple things to implement:   Take low calorie appetizers to the parties.  Budget calories throughout the holidays, so you can have a small piece of those normally sinful dishes.  Burn extra calories in intense weight training exercise sessions.   Stay focused.  Get enough sleep (7-8 hours of sleep nightly).

Everyone makes mistakes or splurges a little -- even the most disciplined person.  If you go a bit overboard, simply get back on track.   

Remember, PLAN and have a positive attitude...

Stay tuned……………

Weight Lifting – Myth of Injury

One of the biggest myths regarding weight lifting is that it will certainly cause injury.   This is FALSE.   When weight lifting is performed correctly, it will not produce injury.   To the contrary, it will make the body more resistant to injury.   Bad form can always lead to injury, however.   In contrast, good form and lifting strengthens the muscles, joints and tendons and helps you be resistant to injuries.   This means that you are also preventing injuries from everyday activities (walking on ice, raking leaves, carrying objects, etc.)

LIFT weights in good form and regularly!!!  There are sooo many benefits.    Simply put your mind to it and as Nike says,  “Just Do It.”

Stay tuned…….

Martin Luther King, Jr. - Quote

“We must accept finite disappointment, but never lose infinite hope.” -  Martin Luther King, Jr.

Fries - Alternative

Successful healthy eating can be challenging.   Some people feel it is too much of a sacrifice to give up those potato chips or French fries.   Some think they are being healthier when choosing sweet potato fries and then end up with more calories and fat than normal French fries.

There IS an alternative without sacrificing..    Butternut squash fries!!   I did not even think I liked butternut squash until recently.   Now I peel and bake my butternut squash into “fries” and “chips”.       I even make myself butternut squash chips nachos by adding some chicken, low fat cheese, scallions and salsa on top of the baked chips.    It absolutely gives the same texture and taste as sweet potato fries with sooo much less calories and carbs.

Try it !!!  

Stay tuned……….

Laird Hamilton - Quote

“Make sure your worst enemy doesn't live between your own two ears.” -   Laird Hamilton

Holiday Exercise - Reminder - WEIGHTS over Cardio

It is the holiday season and we all are likely to eat too much…    During this time of year, you are going to hear people saying that they are “hitting the treadmill hard tomorrow” in response to their gluttony.    I have always stressed and I want to remind you again - “cardio” is not the best answer.

  

Over-indulgent meals increase cortisol and insulin.  Aerobic training (in other words,  “cardio”) provides the least benefits to balancing insulin and cortisol.  Cardio is shown in study after study to increase cortisol production.  Cardio has its place in our fitness plans but should NOT be the answer when our bodies are already high in cortisol and insulin from our “holiday feedings."    Weight training is the best way to improve insulin sensitivity.   Lifting heavy weights in compound exercises like squats, deadlift, bench press, dips, and chin-ups are much more effective to get your body (and fitness plan) back on track. 

Stay tuned………….

Socrates - Quote

“Let him who would move the world, first move himself.” – Socrates

Partial Reps

Partial reps are great to help you work on the weak points of your range of motion.   Not all areas within the full ROM are equally affected.   Everyone has a “sticking point”.    Partial reps can be used to work on your sticking points and to increase overall strength.  

Do your partial reps sets after your complete full ROM workout.   For squats, set the safety bars in a squat rack at say 4-6 inches below full lock out.   Load 20-30% more weight than your max on the bar and squat down and back up for 4-6 reps.   Every week you do partial reps, set the safety bar down another couple of inches.   Soon you will be doing full ROM with the heavier weight.    

As for the bench press and partials, we use the bottom of the ROM.  Use a Smith machine or power rack and set the safety bars about 6 inches above your chest.  Again, use a heavier weight than your normal max and every week lower the safety bars until you reach full ROM with the heavier weight.      Be sure in all partial moves to not rest the bar on the safety bars or pause. You do not want to take tension off the working muscles.

Stay tuned………..

Exercising with a Cold

Winter time………   People coughing, sneezing and blowing their noses.  

It is ok to hit the gym and exercise when you have a cold (although it is not recommended if you are running a fever).   Exercising with a cold will not prolong or worsen your cold.   Exercising actually might make you feel better with the blood circulation and endorphins released by exercise.   When you train with a cold, remember to take it easy.  Your body is using energy to battle an illness.   So dial down your intensity level.   

Stay tuned……

Lao-Tzu - Quote

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” — Lao-Tzu

The Little Things

It is the little things...In every facet of our lives it rings true that seemingly little things can make all the difference.  Weight training is no different.

If you pay attention to the little things, it can lead to big gains.   Among the things to pay close attention to:  form, form, form.  Even slightly adjusting your stance on a squat can make huge differences.  Also critical are your focus on warm up weight/reps and paying attention to completing full range of motion.  

Take your training to the next level by making those little adjustments and being mindful about not just what you are doing but how. 

Stay tuned………..

Holiday Hit - Pear & Red Onion Gratin

I wanted to share a “holiday hit” with you.   This side dish is beyond tasty and very healthy. 

 Ingredients:

• 1 large red onion

• 3 ripe Bosc pears

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon thyme

• 1/4 teaspoon sea salt

• 1 cup coarse pork rinds (as substitute for breadcrumbs)

• 1/3 cup grated Parmigiano-Reggiano

 Preparation:

 1. Preheat oven to 400°F.

2. Halve and core each pear; cut each half into 6 slices. Cut onion into 16 wedges and place them in a 9-by-13-inch baking dish (spray with cooking spray) along with the pear slices, thyme, and sea salt; toss to combine. Cover with foil.

3. Roast for 30 minutes, stirring twice.

4. Meanwhile, combine pork rinds and cheese in a small bowl. Drizzle with the 2 tablespoons olive oil; stir to combine.

5. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more.  

Enjoy !!!!!! 

Adapted from Eating Well

Stay tuned………..

George Eliot - Quote

“It is never too late to be who you might have been.” — George Eliot

9 Thanksgiving Nutrition Myths, Busted

Ahhh, the homemade food.   This is the start of what is to most folks a downhill spiral of eating and exercising within the next 6 weeks.  To be followed, of course, by the New Years’ resolution.     Perhaps this is the year to avoid the spiral!      I want to share this article with you on the myths of many Thanksgiving foods.  Nutritional success begins with being informed.

http://www.huffingtonpost.com/2012/11/19/thanksgiving-nutrition_n_2147767.html#slide=1771063

Happy Thanksgiving !

Stay tuned…………

Winston Churchill - Quote

“If you’re going through hell, keep going.” — Winston Churchill

German Volume Training

As we have discussed in this blog, we all need to take a break from our normal sets/rep routine and keep our bodies guessing.    The body needs to be challenged as it adapts very quickly and will plateau.    Once a quarter, I recommend you do a week that will SHOCK your body and kick your butt -- German Volume Training. 

(All of a sudden, this method seems to be popping up everywhere!  I have been doing it for more than a decade.  Do not think of it as a fad.   It is a solid supplemental routine will cause muscles to be sore that have not been in a while.)

The concept works like this:  Simply pick one exercise and do 10 sets of 10 reps with only 60-90 seconds of rest in between sets.   Pick heavier, compound-style lifts that tax major muscle groups.  Start with 50 - 60% of your one max rep. 

I am doing GVT this week for my workouts.    It has been a few years as I stayed away from it when doing competitive powerlifting.  WOW – is my body shocked (in a good way).   To give you an idea of what my lifts and weights are:   Bench Press – 135 lbs (225 for 3 is my max raw),  Deadlifts – 185 lbs  (350 is my one max raw)   Arnold Shoulder Presses (Seated) – Dumbbells 30 lbs each   (55 each is 3 rep max).   Other days this week, I will do rows and squats with same 10 x 10 routine.      Let me tell you – it kicks your butt.    Speaking of which, mine is SORE but in a good way (which makes me happy). 

 

Stay tuned………

American Soda Consumption

It is estimated that Americans drink over 15 billion gallons of soda a year.  This is larger than many of the lakes in our country.   Shocking…….. as the majority of that is sugar based soda. 

See the link below in Huffington Post on soda.

http://www.huffingtonpost.com/2012/07/25/half-of-americans-drink-soda-everyday-consumption_n_1699540.html

Stay tuned………….

Napoleon Hill - Quote

“If you cannot do great things, do small things in a great way.” — Napoleon Hill

“Weights” Are Not Created Equal

We all keep track of the amount of weight we can lift for each move.  However, did you know that you might be comparing apples and oranges? 

You cannot compare 100 lbs. of say free weights to 100lbs of machine weight.  You cannot even compare 100lbs from cable machine to another cable machine.   They just are not the same.

Several factors are at play including gravity, force, pulley tension and path of motion.    Machines have an added complication because of a fixed range of motion.   By comparison, free weights use a natural, unrestricted range of motion.    The range of motion, angles, tension on pulleys (if machine) even vary from machine to machine.   If you are like me and visit different gyms because of travel, don't get psyched out (or too psyched up) if you are lifting less (or more) on the “same” machine as at your home gym.

It is not so much about the pounds you lift as the quality of your workout!

Stay tuned………..

Sweat - NOT the Indicator

Sweat is simply water weight loss.      Consider what happens when you sit in a sauna.   Doing cardio under a hundred layers of sweatshirts/sweatpants is the same principle as a sauna.   A few pounds may be lost temporarily but the weight is regained after fluids have been consumed.   Sweating is simply the body’s way to cool itself down.  

Sweat is also not the indicator of a good workout.   You could row miles and miles in a freezer and never shed a drop of sweat.  That would be an awesome workout!  Conversely, on a July afternoon you could simply walk to your car from a supermarket and be sweating and not expended any calories.    Air temperature and humidity are the factors that dramatically affect our “sweating."

Do not let “sweat” be an indicator of your workout session.  It is all about focus and intensity.    

Stay tuned………..

Mary Anne Radmacher - Quote

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne Radmacher