Jack Dempsey - Quote

"A champion is someone who gets up when he can't." -   Jack Dempsey

Unilateral Training - Imbalances

We all have muscle imbalances.   My right bicep is bigger than my left.  My left tricep is bigger than my right.   None of us are perfect.   However, more than slight imbalances can lead to injury.  Muscle imbalances can also stall your progress in lifting.

Unilateral training will help an imbalanced muscle group, which is using separate but equal weights on each side of the body.  Unilateral training with dumbbells forces the muscles to work independently.  Bilateral training such as barbells and many machine exercises use both sides to lift the weight (a single weight).  (Admit it:  every now and then, you KNOW one side is doing more of the work than the other is.) 

In order to develop more balance between left and right side you should use dumbbells in your compound moves.   Examples of unilateral compound moves:  dumbbell bench press, dumbbell shoulder press, dumbbell bent over row.  

Alternate between bilateral and unilateral exercises into your compound move to improve muscle imbalances and take your fitness to the next level.

Stay tuned…………..

Are You Making These Nutrition Mistakes?

Since a picture is worth a thousand words, this video should more than cover this posting...

Seriously, work travel is taking priority this week, so here are a few well-chosen thoughts from diet.com: 

http://www.huffingtonpost.com/2012/05/07/nutrition-mistakes_n_1429126.html#s874122&title=Related_Video

No matter how well versed you are in nutrition and fitness, chances are you still need a few simple reminders of the basics.

Stay tuned...

Jimmy Johnson - Quote

"Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be. " -  Jimmy Johnson

Lunges

Lunges are my least favorite movement.   I would rather squat until I puke than do lunges.   J

Having said that, I find myself once again in the need to add them back into my routines.   I need hip work to help take me to the next level in my squats and deadlifts.    

Lunges are great for developing the thighs and strengthening the hips.    Besides working the quads, hamstrings and glutes, they also work the hip adductors and abductors (inner and outer thighs).    These are why I add them in.   The adductors and abductors are keys for hip stability and are critical to performance.    The lunge, if performed correctly, provides greater range of motion.  All of this converts into more development of the muscles critical to squats and deadlifts. 

Lunges have many variations:  forward lunges, reverse lunges, sideways lunges, power lunges, and my favorite – the walking lunge.   These are just a few of the many options.   You can do these with just bodyweight or carrying dumbbells, kettlebells or barbell.   

Lunge technique/form:  With a staggered stance (about shoulder width apart) and both feet straight forward, bend your knees and  lower your back knee to almost the floor and rise again.   Keep your body in upright position (do not lean).   The front knee should not be past your toes, if so, widen your stance.    

Add these to your routine and watch your squat and deadlift numbers go up !!!!   Warning – lunges will kick your butt.  J

 Stay tuned……..

Whey Protein - Timing / Limit

All proteins are NOT equally beneficial.

Whey protein is advertised everywhere.   Promoted to be the cure all for protein / nutritional needs.   Many concentrate on only using whey protein throughout the day.    However, that could be exactly what is hampering your fat loss.    Whey protein spikes your blood sugar / insulin levels.  

The entire purpose of whey protein was to be consumed after your workout.   This is when your body needs to quickly deliver a spike of protein and nutrients to your muscles to help you preserve and gain muscle.  Whey protein is absorbed faster than any other type.  It is completely absorbed in your body within an hour.       If you consume whey protein any other time other than post workout, you start an insulin spike and turn off any fat burning.  The result is that you will be hungry soon, as the whey is sooo fast absorbing.

Advice -  consume whey protein only post workout.    All other daily protein should come from natural sources (real food) or blended proteins (casein, etc.). 

Stay tuned………..

Arthur Ashe - Quote

"The ideal attitude is to be physically loose and mentally tight. " - Arthur Ashe

Barefoot (or at least flat foot) Training

We were born without shoes…and during the first few years of our lives, we went barefoot.  

When we wear shoes, our feet lose some of their natural physical capacity including failing to develop to their proper size and shape.  Our tendons and ligaments shorten and our muscles weaken.

Going barefoot or wearing minimal footwear has many advantages in weight lifting.    There are no artificial heals when you go barefoot or wear minimal footwear.    Shoes that lift the heel alter your center of balance.   They shift the weight forward and your body compensates by arching your back.   Most sports shoes don't help much either as they have shock absorbing cushioning that reduce wear and tear but don't do much for strengthening.   When performing lower body exercises such as squats and deadlifts, these shoes cause uneven stability.   In addition, those shoes are not designed for the heavy weight.  They can literally “blow out" the shocks.   

A barefoot stance is the best way to improve balance and posture.  This in turns allows you to lift more and more safely.

Many lower body strength-training exercises can be performed barefoot.  To mention a few -- squats, deadlifts, lunges, and step–ups.

When I perform deadlifts, I wear wrestling shoes.  (I cannot stand the thought of standing barefoot or socking footed on a public gym floor!)  They are flat, thin sole, no arch and very minimalist.    Many lifters also where Converse Chuck Taylors.   For your workout, these are the next best thing to barefoot. 

Take your training to the next level and go back to Mother Nature and try it barefoot (or minimalist).    Let the body work as intended and to full potential.

  

Stay tuned…

Cooking Meat – Low Temps

When cooking meats, the temperature used makes a difference in its digestibility and nutrition in the body. 

High temperature cooking as well as over cooking will make digestion much more difficult.  The food cannot absorb into the cells.  Also frying, baking, or grilling meats at high temperatures produces compounds called advanced glycation end products.   Studies have shown that AGEs that can increase inflammation in the body. AGEs also are linked to diabetes and heart disease. 

There are several resources online that give guidelines to slower and lower temperature cooking of meats.    Please reference and be HEALTHY. 

Stay tuned……….

Egg Muffin (Breakfast or Snack )

Here is a recipe for either a low carb breakfast or a snack.    Pour egg beaters™ into a greased cupcake pan or small ramekin.  Then add toppings (veggies and/or meat).    I simply use cinnamon on top as it caramelizes when baked.    Bake in the oven or microwave.  Eat right away or and let them cool and store them in refrigerator.   I prepare a few ahead and store in the fridge so I have an easy grab-and-go protein snack. 

Stay tuned……….

John Wooden - Quote

"You can't live a perfect day without doing something for someone who will never be able to repay you. " - John Wooden

Pull Ups / Chin Ups – Alternative Grip / Focus

Pull Ups / Chin Ups are staples in our compound exercises.  (See April 18 posting).     However, for a change and to put more emphasis on the back, try switching up the grip.   Go wide as you can and use an overhand grip.   Put your thumb in an overhand grip position as well as the fingers but do not wrap the thumb around the bar.   This change to WIDE and all digits in overhand grip position will put more emphasis on the back muscles. 

Stay tuned……..

Do it Yourself – Electrolyte Water

Instead of paying for those expensive waters with electrolyte properties, make your own !!   Squeeze liquid from oranges, bananas, or melon (or any combination of the 3) into some fresh water.   Add in a little sea salt.    This is the perfect balance of sodium and potassium (as well as many other nutrients).    Sodium and potassium are the keys to recovery post workout when your body has sweated out the vital electrolytes.     Try it……

Stay tuned…….

Tomatillo Salsa - WICKED GOOD

Tomatillos are called green tomatoes in Mexico.   They are a staple in Mexican cooking.   We grow our own tomatillos and use them for a variety of dishes including this salsa.   Very delicious.

Ingredients:

• 3 cups tomatillos, chopped

• 1½ cups onions, chopped

• 2 small or 1 large jalapeno peppers, chopped

• 3 garlic cloves, chopped

• ¼ to 1/2 cup cilantro, chopped (I enjoy cilantro so I go to the ½ cup)

• 1/4 cup lemon juice

• 2 teaspoons roasted cumin  (I enjoy cumin so I go much heavier on the cumin).

• 1 tablespoon sea salt

Directions:

Combine all ingredients in a pot and stir frequently over high heat until mixture boils.  Reduce heat.   Simmer 20 minutes.

You can also freeze this salsa.   

Adapted from Food.Com (Barb Gertz)

Stay tuned………

Arnold Palmer - Quote

"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win. " -  Arnold Palmer

Tricep PushUps (Great Builder of Arms)

How about this for a different twist on an old favorite?

The triangle push up also knows as the diamond push up focuses on your triceps and shoulders.  It is one of the most challenging of all push up variations. 

Tricep pushups must be performed with proper positioning of the hands and elbows.    You put your hands together to form the shape of a diamond, in other words, your index fingers touch and your thumbs touch to make a diamond.  Your elbows must be kept in towards your sides the entire rep.     The “regular” pushup your hands are shoulder length apart and the emphasis is on the chest muscles.    Diamond hand positioning and strict elbows tucked in puts the emphasis on the triceps.    Keep the body straight throughout the whole movement. 

This is a move to wrap up a day you do dips.  Perform as your “burn out” move after heavy dips (heavy tricep day).

Stay tuned………

How 40% of Our Food Goes to Waste

While this post is not strictly nutrition or fitness-focused, it may help make us more aware of the quantities of food we prepare, consume and ultimately, throw out.  I do not know about you, but I had no idea how much food we waste!  More thoughtfulness about the foods we waste will likely also translate into better control of our caloric intake.

Check this out:  How 40% of Our Food Goes to Waste

http://www.theatlantic.com/health/archive/2012/08/how-40-of-our-food-goes-to-waste/261498/

Stay tuned…….

Steve Young - Quote

"The principle is competing against yourself. It's about self improvement, about being better than you were the day before. " - Steve Young

Pull Throughs - Bands

Pull Through with Bands is a great supplemental exercise for your lower back, hamstrings and glutes.   Anchor a band around the bottom of a secure piece of equipment/object.   Face away from band anchor and straddle the band.   Grasp the free end of the band and move forward until there is tension on the band.   Take a wide stance and let the band pull you down into a squat position with your hands between your legs holding the band.   At this point, there should still be tension in the band.   Explode back up.   Keep your back straight and use your hips and glutes to stand back up.  Hold this position for a second and repeat.   This is one exercise that is best done with rep range of around 10-12.    I recommend you do this after deadlifting as a complimentary move.

Stay tuned……….

You Fell Off The Fitness Wagon …….

What do you do to get back up and going again?   

Be sure to eat the next day.  Starving yourself just slows the metabolism down.   You should trim some calories.   Do not over-react, but trim around 500 calories off your daily total.   If your pig-out was especially bad, repeat for a few days.  Then return to your normal “healthy” calorie target.

Hit the gym and workout hard.  Make up for lost ground (and pounds gained) with a week of HIGH intense workouts.  Add a few more heavy sets and reps.   Make sure they are intense and push yourself hard.   Get back on track.

Do not let yourself dwell on “failing."  Just start with a fresh day and hit it hard.

Stay tuned……..

Tommy Lasorda - Quote

"The difference between the impossible and the possible lies in a person's determination. " - Tommy Lasorda

Kettlebell Swings - Full Body Workout

How about another great compound move?  This is a nice switch to introduce once every few weeks to switch it up from your normal lifting routine -  Kettlebell Swings.  Kettlebell Swings are very simple and yet at the same time they are a kick butt exercise. This unique exercise is a whole body workout.

To do Kettlebell Swings (you can also use dumbbells), you must let the bell hang in your arm.  Envision it as a pendulum.   Start by swinging the kettlebell down between your legs with a slight knee bend.  This is not a squat position.  For explosion your hips should be pushed back and create tension in your hamstrings.  Drive upwards with your legs and straighten from your waist with a pop to propel from the hips and lower body and not from your arms and upper body.  Keep your core tight.  Then swing the bell up to chest level. Swing the kettlebell back down between your legs and repeat. Keep control of the weight the entire time.  

I recommend doing medium weights and higher reps.  I do these during weeks along with 100s of Pull Ups and Dips, about once a month for me to keep the body guessing.

Stay tuned………

Ginger - Powerful Herb

Ginger has been a natural remedy for centuries in China.    It is a powerful herb full of essential oils which is the key to its healing powers.  Ginger is used to aid in digestion, to treat colds and sore throats, inflammation, migraines, and it might even help in the prevention of brain diseases such as Alzheimer's dementia. 

Try some ginger tea and add ginger to recipes for some spice in your dishes……  It is healthy and taste good tooo !!!!

Stay tuned………

Babe Didrikson Zaharias - Quote

"Luck? Sure. But only after long practice and only with the ability to think under pressure." -  Babe Didrikson Zaharias

Deloading Phase

Sports’ training has cycles.  You train to peak at the time of competition and then you  “deload” and then start training again.   The same can be and should be done with your fitness routine whether you are competing at a sport or simply working out for fitness and health.  

Deloading means you do less weight for a period of time.  Going full tilt all the time will lead to overtraining and injury.   You will become stagnate or decline in your personal best attempts.   After an intense training cycle (varies by person and objective), try dropping the weight load by at least 10-20% and reduce the number of sets.   Still keep the routine to the main big compound moves.   Do this for a week or so and then hit it again and you will push past your plateau and set new personal best records. 

As the saying goes…….. sometimes less is more……….     

Stay tuned………..

Nitric Oxide - Supplement

Nitric Oxide is a must for almost any individual involved in just about any sport, age or fitness level.   Next to BCAAs (see previous blog postings), they are staple of my health journey.

It is such an incredible supplement that in 1988 three researchers were awarded the Nobel Peace Prize for their discovery of endogenous Nitric Oxide, its existence in the body and its effect on the cardiovascular system.

Nitric Oxide (NO) is a gas that is produced by every cell and organ in the body.   It plays a primary role in so many critical functions including the regulation of blood pressure, learning and memory formation, and our immune system.  Some benefits from taking an NO supplement include increased blood circulation, enhanced endurance, enhanced immune system, increased alertness and focus, reduced inflammation and increased muscle mass.

From athletes to expeditions to Mt Everest to critically ill patients, NO supplementation is useful to open up the blood vessels and capillaries to increase blood flow and deliver oxygen and critical nutrients throughout your body at the time it needs them most.

Stay tuned………

Kale Salad

Another HEALTHY Kale recipe.  Who would have thought Kale could be this delicious?  This is loaded with nutrition and for a salad, is an unusual source of protein from the nuts, eggs and cheese.

Ingredients: 

• 1 bunch kale (center ribs removed, leaves thinly sliced)

• Grated parmesan

• 1/2 teaspoon ground cumin

• 1/4 teaspoon crushed red pepper flakes

• 1 garlic clove, minced

• 4 tablespoons fresh lemon juice

• 1/3 cup olive oil

• Sea salt 

• Toasted walnuts

• 4   hard-boiled eggs, peeled and quartered

Preparation:

In a bowl combine cumin, crushed red pepper flakes, garlic, lemon juice and 1/3 cup olive oil; season dressing to taste with sea salt.  Drizzle dressing over kale and toss to combine.   Top the salad with walnuts, parmesan cheese and eggs. 

Adapted from Bon Appetit

Stay tuned……..

Gordie Howe - Quote

"You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose. "  - Gordie Howe

Warming Up Before Lifting

It is critical to warm up your muscles and get prepared to handle heavy weights.   It is impossible and potentially dangerous to immediately start lifting at a heavy weight on the first set/first rep.   You want to prevent injury and gets the blood flowing.    Unfortunately, warming up is not an exact science.   I recommend starting light and doing a few sets and work your way up to the normal heavy loads.    If you jump up too fast, you will injury yourself and more likely to fail sooner in the workout.  

Warming up gets you into the “groove” both mentally and physically.    Physically, this is the time to get the form down.  Make sure you have correct technique with light weights.    Loosen the muscles.    Mentally, you can work the nerve up to attack those personal best records.  

Here is an example of my bench press warm up:   Barbell only for a few reps (this prepares me for range of motion and the form).   Then I go to 95 lbs for 5 reps.  Then I go to 135 lbs for 5 reps.   Then 155 lbs for 5 reps.   Now I am warmed up and ready to tackle my heavy lifting.    You do not want to do too many “warm ups” or you will take away from the endurance needed for heavy lifting which is where we build muscle and burn fat.

Lift strong --  warming up is key to this…….

Stay tuned……….

  

Do Diet Drinks Make Us Fat ?

There are many articles circulating that claim that diet drinks make you fat.   Technically, they do not make us gain weight or fat.    They can and do make us hungry and thus we eat more.   Artificial sweeteners are very much like real sugar.     Consumption of both sugar and artificial sweeteners activate signaling to the brain to notify us when we are hungry and when we are satisfied.   If consuming an artificial sweetener such as in a diet soda, we are sending signals that we are hungry by spiking blood sugar levels however, we are not consuming anything to satisfy that hunger – so we eat more.  

Be aware of any artificially sweetened drinks and/or foods and the possible “hunger effect."  Knowing and understanding the impact of sweeteners can help you control and conquer its negative effects. 

Stay tuned………..

Evander Holyfield - Quote

"It is not the size of a man but the size of his heart that matters. " -  Evander Holyfield 

Exercising in the Heat

What a summer!!!!!!!   Relentless heat and record temperatures almost everywhere.  However, do not let the heat keep you from your fitness goals. 

Few tips:  

Hydrate, hydrate, hydrate.   Be sure to get plenty of water.   It is even more critical in the hot weather.

Stick to morning workouts.  Even if you are not a morning person, get the exercise in early.  

Spend a few extra minutes warming up.   Do not just jump into heavy/intense sets.

If you can, workout at a gym instead of opting for the home or outside exercise.  If you are not a member of a gym, most facilities have day or week passes - and they generally have air-conditioning.

Go easy on yourself.   Realize that you may not be able to do killer new personal best records when the body is stressed from the heat.  Just going from the house to the car in this summer’s temperatures takes a toll on the body.  

Keep focus and commitment -  keep working out!!!!

Stay tuned……….

Caffeine and Sports

Caffeine is another highly debated subject.    We are living in a generation of Monster, Red Bull, AMP, 5-hour energy, triple espressos, etc.   Is it all bad?  Is it all good?

Being the queen of energy drink consumption, I think I can speak from experience as well as some facts on caffeine.    Caffeine and its effects vary from individual to individual.  One’s metabolism, combined with the frequency and quantity of caffeine consumed, all play a role on the effects on your body. 

Positives of caffeine:  Improves long-term endurance and stamina.  Decreases fatigue and muscle soreness.  Stimulates the central nervous system and increases mental focus and concentration.   Stimulate the muscles to burn more fat and rev up metabolism.

Negatives of caffeine:  Headaches, irritability and upset GI tract to name a few. 

Caffeine use is banned in many sporting events because it is believed to provide a competitive edge when consumed in significant quantities.

The best advice I can offer is if you consume caffeine regularly and especially if you prefer the highly caffeinated “energy drinks” then I highly recommend that you cycle your usage.   Caffeine forces adrenal glands to secrete adrenaline.  You might recall from previous blog entry that this is the hormone associated with “flight or fight”.   In order to not degrade your system, at least once a month go for a week without using highly caffeinated products.  Allow your body to reset itself.   

Stay tuned………..

Sautéed Swiss Chard with Parmesan Cheese

To be honest, I did not think I was going to like this next recipe because I thought that Swiss chard was just another bitter green.  However, was I surprised!

Swiss chard is high in vitamins A, K and C.   Some consider it to be one of the healthiest vegetables.

Enjoy -- healthy AND tasty!   

Ingredients

•             1 tablespoon olive oil (or enough to coat the pan)  {I removed the butter component}

•             2 minced garlic cloves

•             1/2 diced red onion

•             1 small bunch Swiss chard coarsely chopped  (you may want to remove the ribs of the leaves and chop them separately)

•             1/4 cup dry white wine

•             ½ of a fresh squeezed lemon

•             2 tablespoons freshly grated Parmesan cheese

•             Sea salt to taste (optional)

•            

Directions

Melt butter and olive oil together in a large skillet over medium-high heat. Stir in the garlic and onion, and cook for 30 seconds.  Add the chard and cook until wilted then add the white wine. Simmer until the stems begin to soften, about 5 minutes.  Stir in lemon juice and Parmesan cheese; season to taste with salt if needed.

Adapted from AllReceipes.com  

Enjoy and Stay tuned……….

Hakeem Olajuwon - Quote

"I've always felt it was not up to anyone else to make me give my best. " -  Hakeem Olajuwon

Suck in Your Gut

It is summer time and everyone wants those washboard abs.   But as I've mentioned previously, no TV gimmick or time sitting on the ab machine at the gym will magically shrink away the fat, add muscle and tone to those abs.    (See previous post on this subject.)    However, one thing that will make your mid-section look better is good posture and a solid core.   Compound moves are key to a solid core.   Body fat percentage is key to showing any ab muscles.   

Posture and core can be improved by a simple task that you can do anywhere.   “Suck in the gut."  The saying has a lot of merit to it.    There are many deep layers to your abs (way deeper than you can see) and these extend into your lower back making a “core” that impacts every move.   

Simply pull in your abs while keeping a straight and good posture.  Breathe – do not hold your breath.   Try this anywhere and anytime of the day.   You will not get washboard abs from this but you will strengthen your abs in the deep layers and help build better posture to support your back.

Stay tuned………..

Shocking - Grossest Foods !!

I came across this article recently and was shocked so thought I would share with you.

http://eatthis.menshealth.com/slideshow/5-grossest-things-youre-eating#sharetagsfocus

Stay tuned………

Friedrich Nietzsche - Quote

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow. "  - Friedrich Nietzsche

Stress – Offset the “Fat” Hormones with Intense Workouts

Stress makes us fat.  But why?  It does not have any calories!

   

We have all read the stories about people doing extraordinary physical feats such as those who can lift cars off people and others who have walked down mountains with a shattered leg.   This is due to the adrenal glands releasing the hormone cortisol into their systems.   Cortisol (also known as the “the stress hormone”) is secreted at greater levels during the body’s ‘fight or flight’ response.   A few of the ‘fight or flight’ benefits include dramatically increased energy for survival, heightened memory and much lower sensitivity to pain.

The entire body’s "fight or flight" was designed to be offset with physical exertion ("DO something") that releases the counterbalancing hormones.     Those positive (offsetting) hormones are human growth hormone and testosterone.  If you are fighting for your life, you are exerting intense physical exertion. 

Without getting into biochemistry, let us look at the reason why stress makes us fat.    Stress from our work, families, or generally, “life” causes us to release this same ‘fight or flight’ hormone of cortisol.   Cortisol regulates insulin.   Both cortisol and insulin are huge players in body fat, high blood pressure, decreased bone density and muscle tissue, metabolic syndromes – just to name a few.  These factors regardless of our calorie intake – WILL make us fat.

Since we do not live in a world of the ancestors of true "fight or flight”, we are missing the offset of our “stress hormones.”    We need to add these into our daily lives to control cortisol and all the negative effects.   In order to offset, we must stimulate growth hormone and testosterone.  As you have read many times in my blog, these two powerful hormones (growth hormone and testosterone) are released during intense muscle stimulating exercise. 

The more stressed you are, the more important it is to have an intense workout.   Offset the negatives with some powerful positives.

Stay tuned…………

Calories – Are Not All Equal

A simple formula for calculating weight change is calories in (consumed) minus calories out (energy expenditure) equals a weight gain or loss.       Is it that simple?    Are all calories equal?

When you are just beginning your commitment to fitness, I think this simple concept gives you a great start.  However, as you evolve and advance in your journey to fitness, you need to take your understanding to the next level.

As we have discussed in previous blogs, nutrition is divided into 3 major categories:  protein, carbs and fats.    However, these are not all handled the same by the body.  The body must use energy to digest, absorb and metabolize our foods.  More energy is required to process protein than carbs, and more energy is required to process carbs than fat.  So given the exact same calorie total for a day, a high-protein diet adds fewer calories than a high-carb diet.  And a high fat diet adds the most of those daily calories.  Meaning a 1,800-calorie diet and how much it really adds to the body will depend on which percent of the protein, carb, fats it consists of.

Another erroneous implication of the simple equation is that the fewer calories you consume, the fewer calories your body burns.  Your body's metabolism slows to conserve the reduced number of calories you are eating.  This simply means it is increasing the value of each calorie.

Another factor in the calorie equation is timing and frequency of meals.  We have covered these in previous blog postings.

Bottom line……… a calorie is not JUST a calorie……  To fine-tune your fitness strategy, examine what amounts of each protein, carbs, fat you are consuming and when……..    Simple adjustments and tweaks in your eating plans can make big differences.

Stay tuned………….