Check it out here: http://www.coreperformance.com/knowledge/recipes/peanut-butter-and-banana-nut-oatmeal-recipe.html
Friday, October 30, 2009
Check it out here: http://www.coreperformance.com/knowledge/recipes/peanut-butter-and-banana-nut-oatmeal-recipe.html
Thursday, October 29, 2009
- "A workout that consists of nothing but exercises that target your weaknesses would be the most boring — and beneficial — workout you'd ever do."
- "The best fat loss training tool you'll ever find is the jump rope. So if you want to design a kick-ass fat burning workout, just put three minutes of rope jumping where those three- minute rest periods used to be."
- "When it comes to football, the bench press maximum rep test is the most inane measure of physical prowess that I can think of. Hell, a max rep sit-up test would tell you more about the capabilities of a football player because core endurance is grossly underrated. But that test sucks, too."
- "I learn something valuable from every article I read. I can almost always take away a point or two that'll benefit my clients. Sometimes an article is a complete train wreck, but it helps me better explain why I do what I do."
- "It's funny how people think they have the right to tell you how you should look."
Tuesday, October 27, 2009
Sunday, October 25, 2009
Simply put, we don't need to keep twisting and crunching to work our middles. We need to eat right (nutrition comes first!), engage in adequate conditioning ("cardio), and strength train. Try the cable presses and let me know how you do.
Friday, October 23, 2009
I had a good chat this week with a colleague about the SPEED at which people train. Specifically, we were talking about how quickly the concentric phase of a repetition should be performed. I was reviewing a bench step-up exercise with him (see pics above). He pointed out something to me that I sometimes fail to emphasize with clients: there is NO REASON why you should be training slow. Training slowly yields moving slowly.
The exercise above is a bodyweight bench step-up performed by Boston University Asst. Coach of Strength & Conditioning, Darcy Gould (learn more about Coach Gould here: http://pcconditioning.com/newsletters/2009Oct.pdf). Her goal is to push through the heel/mid-foot of the foot that is on the bench as hard as she can. She brings her leg that starts on the ground in the air as quickly (powerfully) as possible, as long as she displays perfect technique. She recruits what we call “fast twitch” muscle fibers. These are the fibers that diminish with age. Their decrease in quantity is often the chief reason elderly persons experience falls. Their presence correlates with adequate reaction timing.
Moral of the story: when performing an exercise, make sure the concentric phase is performed explosively. Never sacrifice good technique at the same time. Leave a comment if you have any questions so others can see as well.
One of the blogs I follow recently had thoughts on solving the issues. Check out this quote: "Simple solution, why can’t the kid wear Adidas during games and just rock his dad’s shoes off the court? Plus, I’m surprised this issue didn't come up during the recruiting process."
Thursday, October 22, 2009
Monday, October 19, 2009
Check out the full article here (http://www.newyorker.com/reporting/2009/10/19/091019fa_fact_gladwell) and email me (email@example.com) your comments.
Sunday, October 18, 2009
I had a few people last week ask me about an article I wrote for a local health club. I had written a circuit training workout for people to do when they are strapped for time, and one of the exercises I suggested was "Mountain Climbers." As a means of demonstration, check out the video above for a description.
If you're curious, here is the article I wrote:
October, 2009 Fitness Tip
-Paul Connolly, NSCA-CPT
It’s that time of year again when “back to school” mode is in the rear-view mirror and we look for efficient workout programs to implement. Many clients I work with who are always looking for a quick and effective workout, particularly if they know they can’t get to the gym. Here’s one I’ve used with clients that engages all major muscle groups, requires no equipment, and takes a maximum of 10 measly minutes:
Jumping Jacks (15 sec)
Push-ups (15 sec)
Mountain Climbers (15 sec)
Bodyweight Squats (15 sec)
Perform the above 5x at a good pace, resting 30-60 seconds between circuits)
"Kinesio" Tape is becoming very popular among athletes. Many NBA teams are now using it. Essentially, Kinesio Taping provides stability to an area without restricting blood flow. Kinesio taping lifts the skin and allows for more blood and lymph flow which will speed up recovery and reduce pain in the area. You can wear the tape on any part of your body from the shoulder to the ankle and everything in between.
I've had kinesio taping on my shoulder in the past and it felt ok. I'd have to experience it more than once or twice to notice a real difference, perhaps. You see a lot of the athletes getting creative with different colors. I can see many pro organizations putting a limit on what colors are used, based on the team's colors. Some of the Celtics' players (Ray Allen & Kevin Garnett) have used black. That goes well with their green/white uniforms. We'll see what the future holds for Kinesio taping and what other teams implement this method.
Friday, October 16, 2009
Noted documentary filmmaker Michael Moore has been on tour hyping his newest film, "Capitalism: A Love Story." I'll check it out at some point as I have seen all his other movies. While I'm sure the movie is good, one thing I've noticed is Moore's weight loss. Over the years, I've said to myself, "Geez, for a guy who always complains about health care, he doesn't seem to be doing much about his own overweight issue." Maybe he heard me because he has had great success over the last year or so dropping the pounds.
"So how did he do it" you ask? Moore mentioned recently to Jay Leno he took a liking to The Pritikin Principle. Being Mr. Inquisitive that I am, plus the fact I try and read everything I can, I checked out Robert Pritikin's work. There were no big surprises what their program advocates to promote healthy weight loss. According to Mr. Pritikin, the 5 main recommendations for The Pritikin Principle are as follows:
- Eat whole, Unprocessed, and natural Carbohydrate-Rich Foods (i.e. whole grains, fruits, and veggies)
- Eat low-fat foods
- Eat frequently
- Be Active
- Avoid Salty Foods
Following the Pritikin diet, he revealed to New Yorker Magazine that he lost 30 lbs over the past 3 months. His advice to others: “What I learned through Pritikin is pretty basic. Like, one common denominator of overweight people is, they don’t get enough sleep. Basically, my advice to the 65 percent of the country that’s overweight is to do three simple things: Get seven to eight hours sleep every night, go for a 45-minute walk each day, and eat at least 35 grams of fiber each day."
No big surprises here. I do LOVE that Moore preached plenty of rest/sleep as that is the biggest flaw for far too many people, particularly to us overworked, overstressed Americans. Adequate sleep, regular exercise, and proper nutritional habits could save this country billions.
Thursday, October 15, 2009
Wednesday, October 14, 2009
Here's an outline of what Precision Nutrition is all about:
Precision Nutrition Version 3 is both something you get in the mail (system of guides designed to teach you everything you need to know to get the body you want) and something you join (a private members-only site and community with 24/7 support from coaches, expert volunteers and fellow members). It’s the two of those things in combination that make Precision Nutrition what it is: far and away the most comprehensive nutrition program in the world.
So PN is both something you read, and something you’re a part of. It helps to begin by explaining the part you read. Here, then, is what UPS delivers to your door when you become a member:
Before beginning any nutrition plan, whether it’s a lifestyle-based plan like Precision Nutrition or a quick-fix, flavor of the month program like those you see in the media every day, it’s important to start off on the right foot – with the right mindset.In this introductory guide to Precision Nutrition we provide an overview of the program and present 10 success strategies guaranteed to help you stick with the plan.
These strategies, taken directly from those who have been successful following the PN program, will be your “secret weapon” in your quest to change your body and change your life.
This is your comprehensive guide to diet and nutrition. Put aside all the tips, tricks and gimmicks you’ve heard over the years. Forget everything you’ve been told about nutrition and learn the right information from scratch – in one complete, beginning-to-end system that fills in the blanks and puts everything into proper perspective.With the Precision Nutrition Diet Guide, everything is covered, from food selection to meal timing to nutrition program design. You will learn everything you need to know to lose fat or gain muscle. You’ll set your goal in the beginning, and you’ll learn exactly what to do to achieve it.
Everything is organized according to it’s importance in the grand scheme of things, and nothing is left to chance. You will walk away knowing exactly what you need to do to build the body you want.
Quick Start Guide
Rapid body comp change CAN happen – if you get all the right information, and put it to use immediately. That’s what the Quick Start Guide is for.
I’ll show you the exact steps that you need to take right away if you’re going to succeed. Every step is laid out in detail, and in less than 45 minutes you will have done precisely what most people never think to do – the critical steps that make all the difference.
You’re on the go all day long. Let’s face it, sometimes things just don’t go right, and you’re stuck without a decent meal. But what do you do then? Blow your plan? Those cheats and missed meals add up quickly, and conspire to destroy your hard-earned progress. Well, not any more. Enter the Super Shake.Filled with ample amounts of high-quality protein, essential fatty acids and micronutrition, the Super Shake will ensure you never lack great nutrition, no matter where you are or how much time you have. It simply blows the off-the-shelf “meal replacements” out of the water – and you can make it yourself, cheaply and quickly. In the Super Shake Guide, I’ll show you exactly how to make them, I’ll show you how to customize them for your body type and your goals, and I’ll provide you with several Super Shake recipes to get you started.
5-Minute Meal Guide
You’ve got a life. You’ve got a job, a family, a girlfriend/boyfriend/spouse, hobbies or school or other time commitments. What you don’t have is endless time for meal preparation. But guess what? Without that meal preparation, you’re pretty much doomed to body comp hell.With the 5-Minute Meals Guide, however, consider it taken care of. You’ll have a complete list of dozens of delicious, perfect Precision Nutrition meals that can be made in under five minutes. Great nutrition has never been this convenient.
Clipping generic, cookie cutter plans from magazines will only lead to disappointment, for one simple reason: as your body changes, your needs change, and so your nutrition plan must change too. If you’re not constantly tweaking your plan to fit your ever-changing nutritional needs, you’re guaranteed to stagnate.There is only one sure-fire way to continue to get results, and that is to tailor your diet specifically to your body, your goals and the results you’ve gotten in the past. So how do you know how your body differs from others? And once you know, what do you do about it? How do you know what changes to make? I’ve put the answers in the Individualization Guide, a step-by-step guide to a complex subject. I’ve made it easy to customize your diet for your specific needs – and you’ll be amazed at the results.
At Precision Nutrition, we have a battery of assessments, questionnaires and tests that our clients undergo regularly. In fact, we’ve come up with a mix of assessments that cover nearly every facet of health and human performance.Coupled with the Precision Nutrition system, these assessments allow us to get rapid results with clients. In fact, I’ve done informal testing indicating that regular assessments like these can speed up progress by 50-75% — even using the same exercise and nutrition program.
And in the Measurement Guide I’ll teach you exactly what to assess and how often – from body measurements to performance testing to blood work. Remember, if you’re not assessing, you’re guessing.
Plant-Based Diet Guide
Everyone can improve their health and fitness by eating more plants. Unfortunately, however, many vegetarians don’t eat much better than their carnivorous counterparts, because they tend to focus on non-meat pseudo foods rather than plants!So we’ve created a new section focused on this category of plant-based diets to help those who choose not to eat meat adapt the Precision Nutrition principles to their dietary needs — and reach the health and fitness goals that elude them.
Believe it or not, the most challenging aspect of dieting for most people is not changing their body (losing the weight, for example). It’s maintaining that change over the long-term (e.g., keeping it off!).Fortunately, though, the maintenance phase can be easier and more enjoyable than the change phase — so long as it’s done right. In this new Maintenance Guide, we illustrate exactly how you can keep the body you’ve worked so hard for.
From the very beginning, Precision Nutrition has incorporated what we’ve learned is the critical component of a successful nutrition program: support.You can’t do this alone, nor should you have to. The most successful people in the world have the best support systems, and those who typically don’t make it are quite often those who weren’t supported by the people around them. A colleague of mine once shared a very insightful proverb with me, and I use it often. “You are,” he said, “the average of the five people you spend the most time with.”
In the Support Guide, we show you how to make use of the support around you, and if your “circle of five” isn’t as supportive as you’d like, we show you how to make use of our circle: the coaches, experts and tens of thousands of fellow members just like you who make the PN Member Zone their online home.
“Are these e-books? Do I download them?”
No, these are NOT e-books.
While we have released books in the past as downloadable PDF e-books, that’s not what the Precision Nutrition guides are.
The Precision Nutrition System is a print product that will be sealed and delivered to your door. It comes in one box containing two parts:
The Precision Nutrition System binder, containing all ten guides, conveniently separated by tabs so you can quickly flip from section to section.
The Gourmet Nutrition Cookbook, Volume 1, in a spiral-bound format that lays flat on your kitchen counter.
The beauty of the binder system is that it’s completely “modular,” in that you can add more sections to it as your needs change. In our online library, which as a member you’ll have complete access to, you’ll find hundreds of nutrition plans, background articles, training programs, worksheets and much more, covering every conceivable situation you may face as you seek to get fit — and all of which you can download and add to your binder as you need them.
I've had several clients recently start out with their Precision Nutrition manuals. They seem to like the info and are applying the concepts gradually into their daily lives. Check it out here (http://precisionnutrition.com/cmd.php?pageid=987117) and let me know what you think.
- American College of Sports Medicine
- American Council on Exercise
- The Cooper Institute
- International Fitness Professional Association
- National Academy of Sports Medicine
- National Council on Strength & Fitness
- National Exercise & Sports Trainers Association
- National Exercise Trainers Association
- National Federation of Professional Trainers
- National Strength & Conditioning Association*
*my certifying agency (NSCA)
Saturday, October 10, 2009
Is it WHAT you eat, or HOW MUCH you eat? Check out the full scoop here from a recent Precision Nutrition article: http://precisionnutrition.com/cmd.php?pageid=987117&u=www.precisionnutrition.com/portion-size-and-overeating
I met recently with an individual who sat at a desk (like MILLIONS of other Americans) all day and her routine consisted of ZERO exercises to strengthen her postural muscles (i.e. rhomboids). Your routine should correlate to what you do for a living. The moral of the story:
- If you SIT at a desk for 8+ hours/day at work
- If you SIT in your car driving to and from work
- If you SIT to watch TV when you have dinner after you get home from work...
...then you should NOT be SITTING during every exercise. You need to STRENGTHEN the weak links in the chain, which often include glutes and mid-back for many.
Email me (firstname.lastname@example.org) if you have specific questions.
Thursday, October 08, 2009
The Dynamic Warm-up is a warm-up routine that improves flexibility,cardiovascular
readiness, and the level of neural excitation. When performed before, during, and after an exercise routine or sports performance the dynamic warm-up has been shown to
decrease post-activity soreness as well as increase power production by 20% in addition to improved flexibility. The routine can be used as a way to increase recovery after and in between workouts. Select an area that is approximately 10-15 yards in length and start the dynamic warm-up. Take your time in doing this routine…this is not a speed building exercise routine.
One question I got recently was "WHEN should I check my blood pressure (BP)?" From my limited research, I like people to check it various times throughout the day. Determine when it's at its highest and use that time each day to monitor it. Of course, this whole process should be conducted in conjunction with your physician's feedback. Allow plenty of time to pass if you plan on taking it after exercise or ingesting caffeine, which can both elevate your BP reading.