DVD Recommendation

Just rented Season I of "30 Rock-" funny stuff. Check it out if you get a chance.

Finance 101 for '08

Closing out the books on 2007 and situating everything for '08? Here's a fantastic article from today's Boston Globe/Washington Post:
http://www.boston.com/business/personalfinance/articles/2007/12/30/get_organized_for_the_year_ahead/

A Perfect Night

What a night. My fav. movie is on, my Celtics win, AND the Patriots secure a 16-0 regular season record. Great stuff!

15 smart choices for the week

• Chicken breast
• Tilapia
• Cod
• Tuna
• Bison
• Broccoli
• Spinach
• Cottage cheese
• Walnuts
• Almonds
• Natural peanut butter
• Olive oil
• Black beans
• Wild salmon
• Lentils

15 smart choices for the week

• Chicken breast
• Tilapia
• Cod
• Tuna
• Bison
• Broccoli
• Spinach
• Cottage cheese
• Walnuts
• Almonds
• Natural peanut butter
• Olive oil
• Black beans
• Wild salmon
• Lentils

Sacrifice

Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements.

Quote

"If you are what you eat and you don't know what you're eating, do you know who you are?" Claude Fischler

Phytonutrients are...

...substances that are naturally occurring only in plants. Some of them may provide health benefits beyond those provided by essential nutrients (vitamins and minerals). Eating a variety of colorful, nutrient-rich fruits and veggies has been associated with a lower risk of some chronic diseases such as cancer, diabetes, and heart disease. According to "Core Performance" nutritionist Amanda Carlson, phytonutrients (also called "Phytochemicals") may act like anti-oxidants to help protect and regenerate essential nutrients and/or work to deactivate cancer-causing substances.

Each fruit and veggie contains specific phytonutritent based on its color. The blue/purple group (think plums, grapes, raisins, blueberries, and blackberries) contains anthocyanins and phenolics which have been linked with attenuating the aging process.

More to come...

-PC

Merry Christmas

Merry Christmas everyone. I hope you all have a wonderful day!

-PC

2 classics

My favorite U2 song:


My favorite MJB song:

Heart of the Matter

-Your system of blood vessels – arteries, veins and capillaries – is over 60,000 miles long. That's long enough to go around the world more than twice!
-The adult heart pumps about 5 quarts of blood each minute – approximately 2,000 gallons of blood each day – throughout the body.
-When attempting to locate their heart, most people place their hand on their left chest. Actually, your heart is located in the center of your chest between your lungs. The bottom of the heart is tipped to the left, so you feel more of your heart on your left side of your chest.
-The heart beats about 100,000 times each day.
-In a 70-year lifetime, the average human heart beats more than 2.5 billion times
-An adult woman’s heart weighs about 8 ounces, a man’s about 10 ounces
-A child’s heart is about the size of a clenched fist; an adult’s heart is about the size of two fists.
-Blood is about 78 percent water.
-Blood takes about 20 seconds to circulate throughout the entire vascular system.
-The structure of the heart was first described in 1706, by Raymond de Viessens, a French anatomy professor.
-The electrocardiograph (ECG) was invented in 1902 by Dutch physiologist Willem Einthoven. This test is still used to evaluate the heart’s rate and rhythm.
-The first heart specialists emerged after World War I.

Source: The Cleveland Clinic Heart & Vascular Institute

No Time

Which was the the first Canadian rock group to have a No.1 hit in the United States you ask, The Guess Who of course. I love this song by them, entitled "No Time."

Blueberries

One of my fav. berries, blueberries are quite the antioxidant powerhouse. According to a recent strength & conditioning web site...

"Just a couple of years ago, the Journal of Clinical Nutrition found that people who ate one cup per day had a perpetual increase in the amount of antioxidants in their blood. Maintaining this physiologic state, they guessed, probably plays a big role in the prevention of cancer, cardiovascular disease, and degenerative eye diseases."

Hotel California

Came across this tune while watching a recent episode of Entourage. It's also on "The Big Lebowski" soundtrack. Enjoy:

It's What's for Dinner (Not beef- FISH!)

Anyone who has trained with me knows how big I am into getting people to seek out leaner sources of protein. Fish is a huge staple in my diet (had 4 different types this week alone). The American Heart Association (AHA) has some interesting info. on their site. Check out the following article I found:
-------------------------------------
Fish and Omega-3 Fatty Acids

AHA Recommendation
Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.

We recommend eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

To learn about omega-3 levels for different types of fish — as well as mercury levels, which can be a concern — see our Encyclopedia entry on Fish, Levels of Mercury and Omega-3 Fatty Acids.

We also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.

The table below is a good guide to use for consuming omega-3 fatty acids.

Summary of Recommendations for Omega-3 Fatty Acid Intake

Population Recommendation
Patients without documented coronary heart disease (CHD) Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).
Patients with documented CHD Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician.
Patients who need to lower triglycerides 2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.


Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

Background

In 1996 the American Heart Association released its Science Advisory, “Fish Consumption, Fish Oil, Lipids and Coronary Heart Disease.” Since then important new findings have been reported about the benefits of omega-3 fatty acids on cardiovascular disease. These include evidence from randomized, controlled clinical trials. New information has emerged about how omega-3 fatty acids affect heart function (including antiarrhythmic effects), hemodynamics (cardiac mechanics) and arterial endothelial function. These findings are outlined in our November 2002 Scientific Statement, “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease.”

The ways that omega-3 fatty acids reduce CVD risk are still being studied. However, research has shown that they

decrease risk of arrhythmias, which can lead to sudden cardiac death
decrease triglyceride levels
decrease growth rate of atherosclerotic plaque
lower blood pressure (slightly)
What do epidemiological and observational studies show?

Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence. Large-scale epidemiologic studies suggest that people at risk for coronary heart disease benefit from consuming omega-3 fatty acids from plants and marine sources.

The ideal amount to take isn’t clear. Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. For alpha-linolenic acid, a total intake of 1.5–3 grams per day seems beneficial.

Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients. However, more studies are needed to confirm and further define the health benefits of omega-3 fatty acid supplements for preventing a first or subsequent cardiovascular event. For example, placebo-controlled, double-blind, randomized clinical trials are needed to document the safety and efficacy of omega-3 fatty acid supplements in high-risk patients (those with type 2 diabetes, dyslipidemia, hypertension and smokers) and coronary patients on drug therapy. Mechanistic studies on their apparent effects on sudden death also are needed.

Increasing omega-3 fatty acid intake through foods is preferable. However, coronary artery disease patients may not be able to get enough omega-3 by diet alone. These people may want to talk to their doctor about taking a supplement. Supplements also could help people with high triglycerides, who need even larger doses. The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their use.
-----------------------------------

As always, limit the fish which contains higher levels of mercury (shark, King Mackerel, and tuna). I eat the latter once/week. Cheap source of quality protein.

Man I wish I grew up in the 60s and 70s. Enjoy the tunes...

I love these wedding videos

Classic clip

Love these 2 songs right now

Poor Diet Linked To Poor Performance in School Children

In the first study of its kind, researchers have linked an overall poor diet with unfavorable school performance. Previous studies have linked certain nutrient deficiencies (e.g., iron, protein) with poor performance in school, but none have looked at an overall diet pattern.

The research was conducted on 2,200 elementary school children in Taiwan. Both parents and children filled out a questionnaire asking how frequently the children consumed certain food items. The items were then grouped into 4 categories, "highly nutrient dense foods" (including vegetables, fruit, meat, fish and eggs), "dairy products," "traditional Taiwanese foods" (including internal organ meats, seafood, and soy products), and "sweets and fried foods."

There was a substantial association between unfavorable overall performance in school and high intake of low-quality foods, such as sweets and fried foods. These same children were also likely to have a low intake of high-quality foods, such as vegetables, fruits, fish, eggs and dairy products. The greater the number of unhealthful eating patterns, the higher the risk for unfavorable school performance.

Bottom Line - Making sure your child eats a balanced diet that includes plenty of fruits, vegetables, and lean protein like fish, beans and low fat dairy may help them perform better at school. Limiting the fried foods and sugary sweets will help, too

Source: Journal of the American Dietetic Association 2007; 107:1935-1943


--------------------------------------------------------------------------------

Oh Carrie

Creed time

My favorite character from my favorite show...

A Higher Perspective

What troubles you is mostly trivial when viewed from the great perspective of all that is. Yet those troubles can feel much bigger when you look at them from the viewpoint of your self-imposed limitations.
Your ego will seek to convince you that nothing beyond you matters. Such thinking will keep you trapped in a prison of your own making.

Let go of the need to prove what you're worth. And you'll realize how uniquely valuable you already and always are.

As long as you remain on the same level as the obstacles in your life, those obstacles will prevent you from making progress. Yet from a higher perspective you'll discover many ways to get beyond them.

If you're confounded by some particular situation, step back and remind yourself, in your own way, of how truly beautiful and magnificent life can be. Feel yourself rising above the limitations that your ego has constructed.

Instead of being troubled by your troubles, let them be a catalyst for your own growth and for truly meaningful inspiration. Climb up to a higher perspective and find a path to the greatness that is within you.

-- Ralph Marston

In Ray We Trust

"The successful warrior is the average man, with laser-like focus." Bruce Lee

He's getting better every day

Does it get any better?

Friday night at home watching my Celtics win yet another game, crushing their once-rival LA Lakers. As usual, Kobe leads all scorers and his team loses. I don't know why people actually like players like him. While Kobe has won a couple titles, he's the last person to admit it's because his team played well collectively. He won because of guys like Shaq, Derek Fisher, and Rick Fox. Anyway, before I get lost in another basketball rant, I was gonna head upstairs to finish some work when one of my all-time favorite movies came on right after the game...

"Casino." Of course I have it on DVD, but I couldnt resist staying up and watching. Something about that movie always fires me up. Could it be that the "F" bomb is dropped 422 times (yes I looked it up), the incredible double-disc soundtrack, or the fact DeNiro just fires me up? Either way, itll always be one of my favs.

Celtics kill the Lakers, DeNiro helps wack a couple people- does it get any better on a Friday night?

Enough with the Excuses Already!

"I don't have time"
"I can't afford a gym membership"
"It's boring"
"It's too hard"
"It's too hot/cold"
"I don't have an exercise partner"
"I'm gonna wait until after the holidays to start"

I have heard the last one so often lately- pathetic.

Best show on TV

Perfection in a jump shot

A Metro-west sports writer recently had what I found to be a perfect description of what it's like watching my favorite player:

"Ray Allen takes a pass out of the key and fires up a 3-pointer from the corner. Swish. Then another. Swish.Then another, and another. Every shot with an identical stroke and an identical result. Every muscle in his sleek frame repeating the exact twitch or ripple. It's like you're watching a video clip on a continuous loop. So repetitive. So captivating. Then he misses one, and you are stunned."

It doesn't get much better than that.

ZZZZZZZZZZZZZZZZZZZZZ.........

http://www.msnbc.msn.com/id/3076707/

"Not That There's Anything Wrong with That"

Got to see "I Now Pronounce You Chuck and Larry" tonight. I really liked it, although I'm STILL undecided whether or not I think Jessica Biel is hot. I find her a bit of a "two face," to use a Seinfeld reference.

There were a lot of familiar faces Sandler has used in his past movies. In addition there were some really random cameos (Dan Patrick and Dave Matthews)! A couple quick facts I found out:

-The book that Chuck (Adam Sandler) reads the kids as a bedtime story is "The Puppy Who Lost His Way", the same book Billy's 1st Grade teacher reads at story time in Billy Madison (1995).

-Steve Buscemi was actually a New York City Firefighter before he became an actor.


So....I'd definitely recommend this one. Let me know what you think.

What's in your fruits & vegetables?

When "going organic," consider the fruits & veggies that contain the greatest % of pesticides. For example, fruits to consider purachsing organic version of are peaches and apples. According to the USDA and the FDA, 97% of peaches and 92% of apples contain pesticides. Those fruits and vegetables that came out on top (contained few pesticides) include onions, avocados, pineapples, broccoli, and bananas.

Funny stuff

A couple clips from one of my favorite stand-ups:

Classic Carter

We're taking it back a few years with VC's dunk over Frenchman/NY Knick draft bust Frederic Weis. Bear in mind Weis is 7'2". Also, Carter almost whacks current Celtic Kevin Garnett with his right arm as he celebrates after the dunk!

Strength Training the Fountain of Youth?

http://coreperformance.com/article.php?p=3&s=1&atID=3&id=631

http://hbns.org/news/strength09-30-03.cfm

http://www.medicinenet.com/script/main/art.asp?articlekey=56758

Sicko

Finally got to see Michael Moore's "Sicko" last night. At best it was so-so. I get a kick out of how people LOVE or HATE Moore. Like anyone with an opinion, he has good points and bad. My only knock is he tries to make issues (i.e. health care) black and white when, in fact, there are shades of gray. Here's a feedback posting I liked/agreed with from IMDB.com:
-----------------------------------------------------------------------------

Having read all the comments and reviews, this movie was pretty much what I expected. Moore does a really good job in making his point.

What bothered me a little was his black & white view of the healthcare industry - either it is public OR private. In reality, many western countries have a "hybrid" system. For example here in Finland we have a pretty reasonable public healthcare system (which by the way is not totally free for the patient, albeit very cheap), but in addition, we also have private clinics, if you want even faster service and are willing to pay extra. You can also get an insurance from private companies, which provides extra financial support and/or service in the private clinics in case of illness. Also some workplaces and institutes have free doctors.

A portion of the cost of medicines is substituted by the government in either case, and there is an annual limit after which they are totally substituted.

I think it would be pretty straightforward to establish this kind of system in the US. There is no need to socialize healthcare TOTALLY. There is no need for the insurance company to "go" (as Moore put it), they just need to step aside a little and stop being the main authority. Also, if insurance companies have to compete with FREE (health care), there is only one thing they can do: offer really good service!
-----------------------------------------------------------------------------

Long story short- I'm glad I didn't pay full price when this film was in the theatres as it wasn't that great.

Physicality of basketball

Nice article here. Be sure to check out the 2 video links at the end.

http://sbcoachescollege.com/articles/Basketball_Contact_Collision.html

Rainy days in Newburyport

I'm off to beautiful Newburyport today to start a 9-week group ex. class for city employees. I wish the weather were nicer out (it's pouring out), as that's a gorgeous town. Ah well. It'll be nice to get back there and reconnect with some of the people I taught a year ago.

Sox 3-4 hitters go late-night with Conan and Leno

Donning the pinstripes

The last 6 weeks or so, I've been taking a course @ Tufts University to become certified as a basketball official. The final exam was tonight and I passed! Pasing is an 86 and I scored a 90. Great stuff.

This is why he's my favorite Celtic

The pride of UCONN hits the game winner @ Toronto today...

Committee approves state ban on trans fat

http://www.boston.com/news/local/articles/2007/11/02/committee_approves_state_ban_on_trans_fat/

Captain Varitek gives his Newton neighbors a treat on Halloween

This is why he's been my favorite player for so league:

http://www.boston.com/sports/baseball/redsox/articles/2007/11/02/fans_catch_treat_at_varitek_home/

Anti-running article

Another "anti-distance running" article from Coach Mike Boyle on Core Performance this week:

http://coreperformance.com/article.php?p=3&s=1&atID=3&id=625

"Spiderman" exercises

I love using these 2, moreso the second one, with clients to work hip mobility:

So happy together

PBS Nova Special

PBS debuted a NOVA Special Tuesday evening, entitled "Marathon Challenge." It follows a group of predominantly sedentary people through a 9-month challenge of training to run the 2007 Boston Marathon. Not surprising, it was a great program that was ironically produced by a friend of a friend. Tufts University was where the majority of the fitness testing occurred as the team was also trained by Uta Pippig and nationally-renowned nutritionist Dr. Miriam Nelson, the latter of whom I had the privilege to meet a couple years ago at a seminar.

I was shocked when I saw former New England Patriot/current WEEI Sports Radio analyst Steve DeOssie (one of the FEW guys I actually like on that station) was one of the participants- I won't ruin it by telling you how he did in the marathon. The link for his commentary can be found here:
http://www.pbs.org/wgbh/nova/marathon/diar-steve.html

In case you missed Monday's airing, it will be on again the following days/times/channels (let me know what you think):

-Wednesday 10/31/07: ch. 16 (1:30 PM; 9 PM; 10 PM)
-Thursday 11/1/07: ch. 16 (2:30 PM)
-Friday 11/2/07: ch. 16 (2:30 PM)
-Sunday 11/3/07: ch. 11 (8 PM); ch. 2 (11 PM)

A couple links worth checking out that talk about the special are as follows:
http://www.pbs.org/wgbh/nova/marathon/

http://www.boston.com/news/globe/living/articles/2007/10/30/going_the_distance_to_examine_exercise/

Another knock on The Biggest Loser

So yeah, I'll admit to watching The Biggest Loser, but tonight may have been the last time. As much as I like to watch people push themselves to achieve their respective goals, I was appalled to see Bob, one of the trainers, suggest people do crunches to lose abdominal fat. His exact words were "crunches eliminate excess fat around the waistline-" wow. How much further from the truth could this guy be?!?! We all (should) know by now proper cardiovascular exercise and simply watching what you eat and drink are the key players to trimming the waistline. Shame on you Bob.

70 miles west and I found Palmer, MA

Thank you everyone in Palmer for having me out today to the Pathfinder Regional Vocational Technical High School library to conduct the exercise and stretching clinic portion of your "Heart Matters" program. You all did wonderful and were so positive and energetic. I hope to come visit again some day down the road to check in with all of you. Good luck with the rest of your program. Now I know where Palmer, Massachusetts is!

Great job Athol town employees

Thanks again to the Town of Athol for having me out today. You all did a great job learning how to exercise with resistance bands. It's nice checking out different parts of the state. I take for granted sometimes how easy the commute is (all of 6 miles round-trip) when I train my clients.

Randy Pausch: "The Last Lecture"

If this doesn't move you, there's something wrong with you. Incredible stuff...

Fill your shopping cart with...

Some healthy choices for your next grocery store trip should include any of the following...

Boneless Skinless Chicken Breasts

Salmon

Extra lean ground beef

Bagged spinach

Onions

Sliced Mushrooms

Tomatoes

Avocados

Cashews

Baby Carrots

Red & Green Peppers

Olive Oil

Almonds

Walnuts

Apples

Bananas

Frozen Berries (great for smoothies!)

Frozen Broccoli

Frozen Green Beans

Low fat string cheese

Eggs

Lean Turkey Ham

Oatmeal

Cottage cheese

Brown Rice

And remember...get in and get out out. Don't dilly dally up and down the aisles. Get what's on the list and leave.

Movie recommendation

Yes not every entry is about fitness in my blog- as you've probably discovered. Anyway, great movie to check out: Reign Over Me with Don Cheadle and Adam Sandler. Let me know what you think.

Celtics time

Quote

"First we form habits, then they form us. Conquer your bad habits or they will conquer you."

-Ron Gilbert

Hypoxic chamber training

If you've got any interest in exercise physiology, you're probably come across articles about athletes training at high altitudes. One method of training that mimics this is the use of hypoxic chambers. Not to be confused with hyperbaric chambers which increase the amount of oxygen in a sealed area to aid injury recovery, hypoxic chambers simulates conditions high above sea level.

Boston Globe sports columnist Shira Springer, an avid runner, wrote two fantastic articles in today's paper that are worth checking out. The direct links are as follows:

http://www.boston.com/sports/other_sports/articles/2007/10/19/up_and_coming_method/

http://www.boston.com/sports/other_sports/articles/2007/10/19/tent_provides_an_elevating_experience/

Excellent article

Highly sought after strength & conditioning coach Mike Boyle has written some incredible articles for various media outlets, one being Core Performance. Currently the director of http://www.strengthcoach.com/, Coach Boyle is the head strength coach for BU men's ice hockey and continues to run his facility in Winchester (http://www.bodybyboyle.com/). Here's a piece of his article entitled "I Think I'll Do Upper Body Today:" (reprinted with direct permission from Coach Boyle)
---------------------------------------------------------------------

"Interesting fact. Most people go to the gym and immediately do the exercises they like. If you're a man, that means bench press and curls. If you're a woman, it means hopping on the treadmill for a long, slow walk or a long, slow run. I think this might be the reason most people look so bad. They never
work on the stuff they can't see or don't like to do. They promise themselves they will do it tomorrow, but tomorrow never comes.

As a college strength and conditioning coach, I encountered the same problem early in my career. I came to the early realization that Monday would always be lower-body day. This was done for one simple reason. Every day, I was forced to do battle with human nature. Athletes are no different than the average gym-goer. They want to do what they like. I was like the parent who needed to say, "No TV until your homework is done."

When we first began developing training programs for athletes, they were just like the folks described above. Athletes who were not on a program would wander into the weight room, do a couple of sets of bench presses, and then wander over to the curl bar for a few sets. After this, they would simply leave. My solution to this problem was simple. The first day of every week was always a lower-body day. This meant that athletes would return the next day to do the stuff they really wanted to do. A simple but effective solution.

The solution for a fitness person is even simpler. Perform a full body, every workout, every time you go to the gym. Do your lower body and pulling exercises (like chin-ups) first. Save the bench press and curls for last. If you just did a squat or squat variation, a pull-up variation, and then benched and curled, the result will be a vast improvement in your physique.

The average person's work ethic in the gym is the equivalent of going to a restaurant, ordering dessert, getting too full from dessert and skipping the meal. Lots of empty calories and none of the stuff you need.

The truth is that training is much like nutrition. Ever notice that everything that is good for you doesn't taste very good? In addition, all the stuff that tastes great is fattening. Exercise is the same way. Most of the exercises that are best for you are the ones that are least popular -- and seem to hurt the most. Have you ever noticed the popularity of exercises where you sit or lie down? The whole machine concept is based on appealing to the lowest common denominator of human nature. You can exercise while seated on a padded chair. Just remember, if it seems to good to be true, it probably is."

------------------------------------------------------------------

So true Coach Boyle, so true.

Aquatic workouts

Courtesy of "Core Performance"...


Exercising in Water Reduces Osteoarthritis Pain

After an analysis of six studies and more than 800 subjects, the October 2007 issue of The Cochrane Library reported that in people with osteoarthritis of the hip or knee, pain may decrease by one point or more on a scale of 0-20 by participating in aquatic exercise and that physical function may improve by three or more points on a scale of 0 to 68. Most of the studies measured patients after three months of aquatic therapy.

[Note: These studies were conducted primarily with older adults, but there is no reason why the effects of aquatic exercise on younger adults who have arthritis wouldn't be the same.]

Talking female bone mass

Did you know women gain 98% of their skeletal mass by age 20? This is a HUGE reason why it's so important to strength train and practice good nutrition habits starting at an early age.

KG Commercial

Most people I talk to have never seen this commercial. Hope you like it. One of the best I've seen- one of my fav. songs too. Enjoy...

Paul Pierce: Beyond the Glory

In case you missed it a couple years ago, Paul Pierce was profiled on Fox Sport's "Beyond the Glory." Broken up into 5 parts, you can check it out here:

Winning is the Only Option

Heatlhy Eating

One of the top "go-to" nutritionists in my field is Dr. John Berardi. Having blogged about him in the past (http://pcconditioning.blogspot.com/2007/05/nutrition-seminar.html), Dr. Berardi continues to be someone I know I can turn to for the most realiable nutrition information available. One term he uses when setting up a sound nutrition program is "The 7 Habits of Highly Effective Nutritional Programs." They are as follows:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).


Simply following the above should produce HUGE improvements in your body composition, self-image, and performance in the gym. Instead of attempting to master all of them, simply try a couple at a time and let me know how you do.

Book Review

I just finished, and highly recommend, "Men's Health Power Training." Coach Robert dos Remedios, a former NSCA Award Winner, did an outstanding job. He covered all angles and kept things easy to follow, including sample workout templates and plenty of illustrations. He didn't throw in meaningless machine-based exercises. Rather, he stuck to the worthwhile exercises (free weight stuff, bodyweight exercises). If you read it, let me know what you think.

Article published

An article I did for the Waverley Oaks Athletic Club newsletter (http://waverleyoaks.com/page/NewsLetter/NewsLetter.pdf) was published in today's Watertown Tab. Check out the article here:

http://www.wickedlocal.com/watertown/news/lifestyle/columnists/x1998361725

Music lowers RPE

Using music to lower the rating of perceived exertion of exercise (RPE) undoubtedly works. It was the topic of a reserach paper of mine in school and is something I practice regularly. How people can work out without music amazes me. Just my rant for today...

Celebrate What's Working

"Out of necessity, you often focus on the things in your life that are not working as well as you'd like them to be. It pays to also consider, appreciate and celebrate the vastly large number of things that are working just great.
Occasionally you'll turn the key in the ignition and your car won't start, causing hassles, frustration and delays. Yet how very many more times do you have cause to be thankful when you turn the key, the car starts right up, and you drive quickly and safely to your destination?

The problems and the pains may at times seem to be overwhelming. Keep in mind though, that the only reason you notice them at all is because they are so relatively rare.

The news each day may appear to be all bad news. However, what qualifies anything to be news is the fact that it is highly unusual.

In the normal course of life, there are so very many things which work just fine that you only notice a small fraction of them all. Open your awareness to more of them, seek to be more genuinely thankful for them, and you'll connect more fully to their immensely positive power.

Celebrate what's working in your life and in your world, and those few things that are not working will hardly be able to even slow you down. Celebrate what's working, and it will increasingly work even better for you."

-- Ralph Marston