Tuesday, December 30, 2008
Monday, December 29, 2008
Saturday, December 27, 2008
Thursday, December 25, 2008
Monday, December 22, 2008
Sunday, December 21, 2008
Saturday, December 20, 2008
Friday, December 12, 2008
Thursday, December 11, 2008
Wednesday, December 10, 2008
Sunday, December 07, 2008
Wednesday, December 03, 2008
Strength training performed in an excessively slow manner fails to recruit fast-twitch muscle fibers. These are the muscles that produce power in athletes and more importantly, prevent falls as you age. Don’t be afraid to increase the speed of the initial phase of an exercise (the push during a bench press or the ascend during a squat) to induce bone mineral density improvements.
A good rule of thumb is when sitting on an inflated Swiss ball, your knees have an approximate 90-degree bend at your knee joint. If an individual who is too short or too tall for a specific Swiss Ball circumference, they won't get the most out of the selected exercise. The chart below breaks down he correlation between the size of the Swiss Ball and the associated recommended height:
Ball diameter Individual’s Height
45 cm 4’6”-5’0”
55 cm 5’1”-5’7”
65 cm 5’8”-6’1”
75 cm 6’2”- 6’7”
85 cm 6’7” and up
Friday, November 28, 2008
Way too many people (mostly guys) complain about their bellies. These are often the same guys who don't limit their alcohol intake, don't get enough sleep, and basically eat like crap. Some of them actually perform a few decent exercises, but that isn't even half the battle. The make-or-break for these people is the nutrition side of the equation. If you eat like sh_ _, your progress will be next to none. I appreciate people who work out hard, but not when they eat junk. Shoot me an email (email@example.com) if you need some nutritional guidance to optimize your physical appearance. Don't wait another month to start the New Year off right. The best time to start is now and I'm here to help.
Monday, November 24, 2008
"Turkey Trots" (post-Thanksgiving runs that are often 5K in nature) are something you see more and more of every year. There are a few in the surrounding towns near me and I like the idea. They're a great way for people to get together to work off the big meal they've most likely had for Thanksgiving. So many people talk about eating too much turkey when it's often some of the side dishes and desserts that people go overboard on (stuffing, various pies, etc...)
If you're doing a "Turkey Trot" this year, try and avoid the competitive nature of it all and focus more on having fun. Make the other races you do throughout the year competitive but this time focus more on simply having fun and making it more of a social experience. Get to know others in your town who are also running the race. Who knows- you may meet a future workout partner or simply a new friend.
Sunday, November 23, 2008
It's becoming increasingly evident to me the more I gather feedback from people looking to lose weight, the more I hear WAY too much about calories. To this day, I dont know if I've ever had people count calories. Of course, we've looked at sources of nutritously dense food, but it's never come to a point where I made people write out every single food they ate and track calories for everything. I've certainly made it a point to track specific nutrients like protein and fiber, but not calories for every item they ingest. Saying it's a waste of time sounds harsh, but a part of me thinks this is true.
Whether your goal is weight gain, loss, or maintenance, the focus should be on ingesting quality whole foods. Think lean protein (chicken and beans), unsaturated fats (fish and nuts, and complex carbohydrates (vegetables and whole grains). The detailed addition or subtraction of these macronutrients will yield optimum results, not counting calories.
A recent sit-down with a client left me focusing on one idea- the simplistic approach to sticking to one thing at a time. We live in such an "instant satisfaction" type of society where people are in such a rush to accomplish too many agenda items in limited time spans. Focusing on one thing at a time allows us to cherish each single event, allowing them to appear more individually sacred.
This particular client was mentioning how she'd LOVE to fit into a specific bathing suit next summer. While I admired her selection of a long-term goal, I made sure to remind her that several events need to happen along the way. These events being the "one thing at a time" type of events (i.e. eating breakfast every day, not skipping meals, getting adequate rest every night, etc...) She realized that to fit into this new bathing suit would take a daily commitment of the aforementioned events. Focusing on one thing at a time is the best approach toward achieving your goals, whether short or long-term.
What are some of your short and long-term goals and what individual steps are you taking to make sure you meet these goals? Shoot me an email at the following: firstname.lastname@example.org
I'd love to hear from you!
Monday, November 17, 2008
We try to do the right thing, but we're often mislead by ambiguous marketing. The above is a typical example of a company touting "healthy" ingredients when in reality a donut is still a donut. Sure, if you break it down calorically, a glazed donut may be a better choice than others but it's still garbage.
Another case in point is "low carb" beer. Interestingly enough, beer was never super high in carbs to begin with. (Maleducated) people still think carbs make you fat. Simply not true. Enter beer company with misleading advertisement touting low carb beer with a guy doing sit-ups. Wow.
Moral of the story: excess calories, insufficient exercise, lack of sleep, and elevated stress levels lead to undesirable body fat levels- not carbs. Put down the "whole wheat donut" and pick up a pair of dumbbells.
I just finished up an awesome book this weekend called Anti-Inflammatory Foods for Health. Authored by dietitian Barbara Rowe, this book not only explains ways to incorporate more omega 3's in your diet, but provides complete recipes for making the suggested items. The illustrations are incredible and the book is easy to follow. It does a good job of explaining how to positively manipulate the ratio of omega 6: omega 3 fatty acids we ingest.
Amazon.com has the book for only $10. After borrowing it from the library, I made sure to order my copy to have as a constant reference tool. To order yours, click the following link:
Friday, November 14, 2008
Wednesday, November 12, 2008
Sunday, November 09, 2008
- Buffalo steak (bison) burgers
- Part-skim string cheese
- Almond butter
- Ground turkey meat
- Roasted red pepper hummus
- Wild salmon (TJ's carries frozen fish only)
- Banana-flavored waffles
- Morningstar sausage (soy-based) breakfast patties
- Greek-style fat-free yogurt
- Omega-3 eggs
Sunday, November 02, 2008
Friday, October 31, 2008
And I thought I was the only one who loved this stuff. While I do try to limit my red meat consumption, I do love a nice bison burger once in a while. Bison is a fantastic alternative to ground beef, containing comparable protein levels and FAR less saturated fat. Give bison meat a try and let me know what you think. I'll admit, I was skeptical at first but now I'm hooked :-)
A recent article in New England Sports Magazine talked about bison: http://www.newenglandsportsmag.com/nutrition/a-healthier-meat.html
Trader Joe's sells organic canned pumpkin which admittedly is an acquired taste. There are many recipes available online for which you can add pumpkin as a means of increasing fiber intake.
You can also take it a step further and hit up Cambridge Brewing Company for their Pumpkin Ale Festival: http://www.boston.com/ae/events/articles/2008/10/31/smashing_pumpkins/ I had some Pumpkin Ale recently at Sunset Grille & Tap that was pretty good: http://www.allstonsfinest.com/allstonsfinest/sunsetgrillandtap/sunsetgrill&tap.swf
Lastly, I always think of this song on Halloween. It brings me back to the Ghostbuster days. Happy Halloween everyone!
Wednesday, October 29, 2008
Monday, October 27, 2008
Sunday, October 26, 2008
Saturday, October 25, 2008
Thursday, October 23, 2008
Wednesday, October 22, 2008
The best way to burn fat and increase lean muscle is a comprehensive program of strength training, interval conditioning, and a nutrition plan that contains plenty of good fat, lean protein, and complex, fibrous carbohydrates.
Sunday, October 19, 2008
Thursday, October 16, 2008
Wednesday, October 15, 2008
When you work 7 days most weeks, you forget what a day off feels like. After having worked 1 month straight without a day off, I was overdue for some "me time." I took off and headed North and basically had the beach to myself, minus a few people walking their dogs. I relished the noise of the water as I got caught up on some reading and a few podcasts on the iPod. Good stuff.
Sunday, October 12, 2008
Saw these came out a while back and still haven't had a chance to try 'em out yet. Let me know if you have. Essentially, it's a glove for your foot- an expensive one at that. I'm curious how they feel, react to the washing machine, cool your feet, etc... Email me if you've tried them.
Monday, October 06, 2008
Wednesday, October 01, 2008
Tuesday, September 30, 2008
Monday, September 29, 2008
Thursday, September 25, 2008
- open a container of Greek yogurt and throw in a handful of blueberries
- grille a bison burger
Of course exercise plays a role in weight loss (calorie expenditure), but it takes a combination of both exercise AND nutrition to decrease body fat and increase lean muscle. Don't forget consistent quantity and quality sleep.
Monday, September 22, 2008
- Adequate (quality AND quantity: 7-9 hours) sleep every night
- Proper nutrition
- Regular exercise
So simple yet so true. Stop fooling around with all the artificial stimulants (caffeine-laden drinks) and focus on quality rest and nutrition. Personally, I've found "energy" drinks cause my heart to race and for me to get the shakes. It's an awful feeling. Again, stick with getting enough sleep and eating right to fuel your workouts.
Sunday, September 21, 2008
- Complex carbohydrate (organic fruit/veggies, whole wheat bread)
- Lean protein (fish, chicken, beans)
- Unsaturated fat (nuts, hummus)
Some healthy snacks I often make when I'm between appointments during the day include the following:
- Carrots with hummus and a scoop of tuna
- Apple w/natural peanut butter
- Greek yogurt with shaved almonds
Try making up your own snacks based on picking from the aforementioned categories and let me know what you come up with. Good luck!
Saturday, September 20, 2008
Thursday, September 18, 2008
Tuesday, September 16, 2008
Sunday, September 14, 2008
I work in an industry where many of my colleagues, and clients for that matter, are self-employed. While it's nice to not have to answer to a boss or wear a suit and tie every day, many of us are not eligible for an employer-sponsored plan such as a 401(k) or a 403(b). While SEP-IRAs are an option for some of us, the Roth IRA is the investment vehicle I often suggest to people.
Some people are "fortunate" enough to make "too much money" ($114,000 if you file as single, head of household or married filing separately and did not live with your spouse during the year) where they are excluded from participation in a Roth IRA plan. Those people should pay serious serious attention to the year 2010. During that year, and that year alone, there will be NO income restrictions. An article I obtained from Business tax Recovery breaks it all down:
Roth IRA Income Limits
An odd quirk in the recent legislation to extend the Bush Tax Cuts is giving IRA holders a huge break. For one year, and one year only, the Roth IRA income limits will not apply.
Roth IRA Income Limits
2010 may seem like a long way off, but something magical is going to happen then if you prepare for it. The recent legislation extending the Bush tax cuts contains a unique clause regarding the Roth IRA income limits. Specifically, it contains language that makes the Roth IRA available to anyone regardless of their income, but only for one year.
A Roth IRA is a retirement account that offers a lot of advantages. The primary advantage is found in the distributions from the account. Simply put, they are tax free if a couple of requirements are met. First, the distributions must be made after you pass the age of 59 years and six months. Second, you must have owned the Roth IRA for at least five years. If you meet this test, the money is yours free and clear including all the gains you have made from your investments over the years.
The only criticism of Roth IRAs has to do with income caps. Simply put, a person with a modified gross adjusted income of $100,000 or more cannot convert an existing IRA to a Roth. While many people fall below this Roth IRA income limits, those that were just over it certainly have had a beef.
In an effort to extend his tax cuts, the President agreed to a number of oddities in the new tax legislation. One of the strange clauses is a single year cap exemption. In 2010, the income cap of $100,000 will not apply to the Roth IRA. Put in simple terms, you can convert to a Roth in 2010 regardless of how much you make. You can only do it in 2010, not 2009 or 2011.
There appears to be no reason why the politicians would create a one year exemption to the Roth IRA income limits. It certainly seems a bit fishy, but you might as well take advantage of it. While 2010 seems far off in the future, it gives you time to plan any conversion. Remember, if you convert a traditional IRA to a Roth, you must pay taxes on the moved money. If at all possible, you will want to do this with cash you save between now and then. The more money you can cram into a Roth, the better off you will be in the end.
Now you know :-)