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

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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 !

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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