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

Advanced BodyWeight Core Moves

When some people hear “core” they think six pack abs.   Not true.   A strong core is soo critical, as we have discussed before.   The "core" is defined as the deep muscles that stabilize, support, align, and move the trunk of our bodies.   The core consists of many different muscles that run the entire length of the torso.      

There are a couple of advanced bodyweight moves you can do to help strengthen your core:   Hip Thrusts and The Dragon Flag.

Hip thrusts are best performed on a bench (but can be done on the floor).    You lay down on your back on a bench with your legs stretched out.  Lift your straightened legs up directly over your hips and keep your legs vertical.   You might need to hold on to the bench until you are balanced enough to perform without holding on.  Tighten your core muscles and lift your hips (and legs) straight up off the bench.  Your hips and lower back should be off the bench.  Lower your hips to the bench in a controlled manner.  This is a repetition exercise.  Since these are bodyweight, you should do higher reps (more than 5) per set.    

The Dragon Flag was made popular by Bruce Lee.  It is even more challenging than the hip thrusts.  A dragon flag is performed on a bench (although again the floor will work) again, on your back and you grasp the bench behind your head.   You lift your entire body up in a straight line and then slowly lower back down.  At the top of the move, you should be rolled up onto your upper back, nearly your shoulders.  The goal is to keep your body straight.   These are very advanced so initially you should start with bend legs.   Bring your knees in to your waist. Pull up with your hands keeping your whole body rigid until it rises up and your torso points directly towards the ceiling.  Hold the position for a second or two and then lower your body back down until your butt is just a couple of inches from the bench.  That is a rep.   As you progress, keep extending your legs more every session until you can finally do the dragon flag with your legs completely straight.

Our core is key to all our movements in life (not just fitness).   

Stay tuned…….

Ski Slopes - Do you know what they are spraying on it ??

Soon it will be ski season.  Not rushing the seasons but we did have 18 inches of snow last Halloween here in New England. 

I read this article and wanted to pass along.   Just when you thought you could not be shocked anymore by what people do…….  

http://green.blogs.nytimes.com/2012/10/10/do-not-publish-on-the-slopes-gliding-on-wastewater/

Stay tuned and ski SAFELY ……….

Abraham Lincoln - Quote

“Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”  -  Abraham Lincoln

More than the Number

Fitness (for that matter life) is more than a number………..    I often have to remind myself of that.   For those of you that know me, I am a total OCD personality. 

Number on a scale, number of reps, number of lbs. on the bar, how fast we ran, how long we ran, how much weight we lost, etc…….  

The drive to do heavier, faster, better is a positive thing that keeps us moving forward.   However, do not let it ruin your fitness journey.   We have to do the thing that I struggle the most with……..balance.   My drive wants me to do heavier every single week in lifting.   Reality is that is impossible.  Otherwise, I would be lifting the house up right now.   Reality is some days will be gains, some days will be lesser and some days will be stable.   How much sleep we get, what we did in our “real lives” that day or the day before, workload, mindset, it all plays a part into our daily fitness routines. 

Consistency and intensity are the keys to a lifelong healthy journey.    The “numbers” will change as our environments change.  Being consistent and keeping up the intensity is what prevails over time.

Stay tuned………….

6 EVIL Companies to NEVER Buy Food From Again

I have some pressing work issues this morning but did not want to miss a post and the opportunity to “connect” with you.   

I wanted to share this link that I found on my iPad app  Flipboard (if you do not have it you should try it – outstanding source for gathered information).   I found the information on these 6 companies appalling.

http://www.losethebackpain.com/blog/2012/07/02/evil-companies/           

True and proven information is key in all areas of life.   Nutrition, training, fitness……. is no exception. 

Stay tuned………..

R.W. Emerson - Quote

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – R.W. Emerson

Static Holds

Static holds are also known as isometric holds (exercise).   This is where you put the focus on tension in the muscle.  This is performed without any movement.   These are great to build muscle definition.   There are two kinds of static holds - with or without resistance (weights).   

Planks are an example of a static hold without weights.   You simply HOLD the position for as long as you can.    Another example is flexing the muscle hard.   When I shattered my wrist, I wanted and needed (mentally and emotionally) to find a way to work the muscles in my arm so I did not lose the hard work I had put into my physique.   I could not hold anything in my left hand.   I typed emails and programmed code with only my right hand for almost 2 months.    After about a week or so, I found all kinds of moves I could do to continue to work my back, chest, shoulders and arms with minimal use of my left hand.    This took lots of creativity (such as strapping on an ankle strap above my wrist for cable moves and using forearms for pushing chest machine moves, etc.).     However, the two areas that were hard to target were my biceps and triceps.   I started holding a long static hold (flex in this case).    It was amazing burn.   Flex as hard as you can and time yourself.  Do several sets.  

Resistance static holds consist of holding the weight at the peak of the range of motion.   Examples include rows where you hold at the top point of the lift.   Therefore, in bent-over rows, you would hold the barbell when it reaches your chest.  Hold for a few seconds and then lower.   During pull-ups hold at the top of the pull up for a few seconds and then lower yourself.     This puts more tension on the muscle and challenges it differently than straight reps.

Add in static holds as part of your rotation and watch yourself bust through plateaus.

Stay tuned……….

The Great Debate -EGGS

I am sure you have noticed that there a lots of studies that show the benefits or health concerns for different foods.  Milk, red meats, bread and pasta, fats in general as well as certain ones specifically, like cooking oils.  For every “positive” study there seems to be a “negative” study. 

I have always thought of eggs as a nearly perfect food.   However, it is indeed one of the subjects of many conflicting studies.   I wanted to share this article on    Eggs - The Great Debate...

http://www.theatlantic.com/health/archive/2012/08/sunny-side-up-in-defense-of-eggs/261600/

Stay tuned.........

Jim Valvano - Quote

"Never give up! Failure and rejection are only the first step to succeeding." -  Jim Valvano

Functional Exercises - Standing

We have covered functional training in an earlier blog posting.   However, I wanted to expand on functional training.    Standing, just standing properly, is a necessary body function.  The vast majority of all movements we do in our daily lives involve standing.  Or at least you should be standing more than sitting.   :)

So why do many individuals perform seated moves at the gym?   Real life postures (standing or sitting) are typically unsupported and unstable.   You can best train for these by lifting while standing.    If you need to push or lift in your daily life, challenge yourself by standing to do a row or standing to do a shoulder press?     Make your routine at the gym more functional by preforming the moves standing whenever possible.  You will also notice that you use your muscles differently!

Stay tuned…………

Potassium - Critical Mineral

Potassium has a significant role in our body functions.  It plays a role in our muscle development and metabolism.  We also hear about it as a component of electrolyte balance.  In this application, potassium keeps our heart functioning as it should.   Lack of potassium is also the greatest cause of muscle cramps. 

A few of the top sources for potassium are:  Dried Chervil, Sweet Potatoes, Avocado, Paprika or Red Chili Powder, Nuts, Seeds (as in Pumpkin, Sunflower, and Flax) and Fish (Salmon, Halibut, Tuna).

Try to add more potassium from natural sources into your daily nutrition.  (If you are taking any medication, you might want to check with your physician before you adjust your potassium intake.)

Stay tuned…….

John Wooden - Quote

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." -  John Wooden

Step Ups

Step-ups like lunges are a unilateral exercise that is a powerful assistance move to work on balance and symmetry.   Step-ups (unlike lunges) can further develop power.  Power is quantified by a greater range of motion as well as the amount of force required to perform the motion.  

Step-ups have many variations.  Stand in front of a bench and step on top of the bench.  Bring your other foot onto the bench.   Reverse the motion by stepping backwards.  Lead with one foot and then the other.   As you advance, perform while holding dumbbells.   If they are too easy, increase the height you are stepping.  Try side step ups.    Just be sure to keep correct form – do not lean, instead use your legs to drive your body up.

Stay tuned………………

What is your fitness goal ?

What is your fitness goal?  Are you wanting to be stronger?   More strength?  More power?   Lose weight?   General functional fitness?   Longevity?  

Like most of us, I want it all.  I find myself in constant contradiction with my passion of “fitness."   I want to be 20 pounds lighter and still lift my all-time heaviest.   Impossible.   None of us can have it all !   So we need to focus on what is the most important to us and work towards that knowing there are tradeoffs.  

Know it is ok to reassess as you continue down the path of lifelong fitness.    Stay focused and consistent and that will translate to long-term success in building the YOU that you want to be.

Stay tuned………….. 

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………