New Favorite Show

I must share with your my new favorite show, "Jamie Oliver's Food Revoultion." Check out episode #1 here...

Veggie Burgers at Fenway!

This season will mark the first time Fenway will be offering veggie burgers on their menu. Veggie hotdogs and spicy veggie hamburgers for non-carnivores looking for something at the ballpark that will stand up to ketchup or mustard. Maybe Big Papi could make the switch to make him a little leaner :-)

Lengthen Those Telomeres With Omega 3's

What the heck are telomeres you ask? They are the protective caps at the end of chromosomes that, when shortened, are linked to higher rates of cardiovascular disease. How can we preserve telomere length? Simple solution: ingesting 500-1,000 mg of Omega 3's (i.e. DHA & EPA)/day via fatty fish like salmon. If you don't consume this amount, a fish oil is something you should consider supplementing with. Consult with your physician first, of course.

Salt's Damage

Excess salt raises blood pressure, thus leading to an increased risk of stroke and cardiovascular disease. Did you know that the average American consumes 4,000 milligrams of sodium/day? Cutting sodium 2,000 mg/day could lead to 23 percent fewer strokes and 17 percent less cardiovascular disease, according to a recent meta-analysis by Italian and British researchers. This would save 1.25 MILLION deaths/year in the United States. To combat this issue with excess salt consumption, Americans need to seek out lower sodium foods and consumer more fresh foods (i.e. fruits and veggies).

No Need for Organic

The "cleanest" produce options that are not worth spending the extra $ for organic versions are as follows:
-onions
-avocados
-sweet corn
-pineapples
-mango
-sweet peas (frozen)
-asparagus
-kiwi
-bananas
-cabbage
-broccoli
-eggplant

The Future of Corporate Fitness?

I was asked the other day by someone what the future of corporate fitness looks like and I showed them the above video (Intel's new corporate fitness center in Chandler, Arizona). Sure, it's "cool" to see the various gadgets that their employees can utilize, but one thing is missing: the client/trainer social exchange. I'm like most of you reading this in terms of liking the latest technology but if it means getting further away from personal exchange, motivation, positive reinforcements, etc... I'll pass. Watching your stocks on a 24" LCD monitor while getting in a cycling workout is nice, but I guarantee you'll work harder- and burn FAR more fat- when a coach is pushing you through an intense strength training session or some interval conditioning drills.

In conclusion, you can have your fancy plasma TVs. I'll take a real human motivating me and a sound training environment to help me meet my goals faster.

One of the pieces of exercise equipment I have clients work with when are traveling and can't get to the gym are Economy Exercise Tubing with Handles. They are portable, inexpensive, and can accommodate all fitness levels. If you need recommendations on what color/model to order, please email me (paulconnolly123@gmail.com).

Fitness Center Trends

Did you know that the fastest growing segment of the health club population is adults 55 and older? I sometimes get asked by trainers who are just starting out working with clients if there is a specific population I'd recommend training. First, you have to consider training people you have a passion working with. Some strength coaches or trainers prefer athletes only, while others specialize with seniors. Personally, I work with mostly "average" individuals (think the 9-to-5 desk worker, teacher, stay-at-home Mom, etc...).

That being said, the fastest growing segment of those joining a fitness center are the baby boomers, specifically those aged 55 and older. I do work with quite a few baby boomers and find it fascinating. Often times, what we cover (postural improvements, inducing increased him mobility, preventing/reducing back pain, etc...) are simple, yet effective activities.

Check out this recent article from the New York Times for more information: http://www.nytimes.com/2010/03/04/business/retirementspecial/04GYM.html?adxnnl=1&adxnnlx=1267712788-mAmYFho36pSyyC/GrFIisw

Maynard Strength Training Program

Maynard, Massachusetts was my destination Wednesday as I had the opportunity to work with several of their town employees. We spent some time discussing barriers to exercise and how to overcome them. We also talked about the F.I.T.T. principle (Frequency, Intensity, Time, and Type). That is, how often should we exercise, and at what intensity. Also, how long should each exercise session last, as well as what type(s) of exercise should we choose. The group worked very hard and learned a lot.

Great job Maynard!

Great job Marblehead!

I had the opportunity to run through a hands-on 90 min. workshop on strength training and stretching principles to a group of Marblehead, MA municipal employees this week. They were a very attentive group and displayed incredible technique with their exercises. We used resistance bands for our strength work and followed up with 10 stretches (all done statically) to reduce stiffness and soreness.

The group is in the middle of a 12-week cardiovascular disease rick reduction program called Heart Matters and I act as their fitness liaison. It's a wonderful program I will continue to help incorporate into other health-conscious communities throughout Massachusetts. Great job Marblehead!

I got a great email from a power lifter from Maryland who was up in Boston recently training with me. She recently moved back home, but truly understands my passion when it comes to getting women to lift weights that are challenging. Here is a quote she sent me today (thanks Mollie!): "Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale."

Still a Hero To Me

Randy Pausch will always remain one of my heroes. As he states, you have to decide whether you are a Tigger or an Eeyore. I watch this video once/month or so as it serves many purposes (keeps me humble, makes me work harder, helps me appreciate life even more than I already do). Once again, I present the late Dr. Randy Pausch...

Buying Organic Produce May Support Cigarette Manufacturers

Here's something to think about when "going organic:" The company "Back to Nature" is owned by Kraft, who is owned by the cigarette manufacturer Philip Morris. Next time you think you are doing good by choosing organic options, make sure you understand where the money may actually be going- in this case to support a cigarette manufacturer.

Lycopene Absorption

I spoke to a group last week in Waltham and one portion of my lecture was about the phytonutrients derived from consuming a plethora of colors with respect to produce. One specific phytonutrient found in RED produce is lycopene. Tomatoes, red apples, and watermelon all contain lycopene. When it comes to the former, however, they (tomatoes) must be cooked with a small amount of oil (ideally Extra Virgin Olive Oil) to increase the lycopene absorption rate. This was something I picked up from a Registered Dietician in 2004 and always remember it when I cook my tomatoes.

Refuel with Chocolate Milk

If you follow the nutrition literature as much as I do, you know chocolate milk has made a bit of a "comeback." I should preface by saying there's been an ever-increasing focus on Post-Workout (PWO) nutrition over the last few years. Countless companies have come up with what they feel is the optimal ratio of carbohydrates:protein. I've seen 4:1 all the way down to 1:1. What's often lost in translation is the fact that healthy PWO nutrition is critical to an individual's recovery. We break our body down during each training session. Therefore, it's critical to ingest high-quality nutrients after each training session. While some of the fancy powders/drinks available offer various essential nutrients, once specific product is making more headlines...chocolate milk.

Sure, it sounds simple but if gets younger individuals (think, high school and college athletes) to recover adequately, I am all for it. Some will argue about sugar in the milk, but the fact remains that milk is a high quality source of protein, calcium, and Vitamin D. It sure beats the heck out of a post-workout soda as far as muscle recovery goes.

For more information, check out Milk Delivers.

Thanks for coming out

I just wanted to say thank you to those who came to my Fitness & Nutrition seminar/lecture on Wednesday evening in Waltham, MA. Your continued support means the world to me. Keep up the great work and I hope to see you soon.

-PC

Upcoming Seminar/Lecture

My March newsletter released this past week hinted at an upcoming seminar I will be running. This Wednesday, March 10th @ 7 PM, I'll be speaking about the Personal Training and Group Fitness offerings at Waverley Oaks Athletic Club in Waltham, MA. Additionally, I'll be providing some fantastic exercise and nutrition tips that you can apply to your training regimen to optimize your health. The seminar will take place at The Wave in their function hall. Please email me (paulconnolly123@gmail.com) if you'd like to be added to the guest list. I look forward to seeing you.

What's the Best Diet for Losing Fat and Improving Muscle?

Boy, has this been the million dollar question for years and years. It's one I get regularly, yet answer with my usual "it depends" answer. What does it depend on you ask? It's simple, really, as Dr. John Berardi explained it best to a bunch of us 3 years ago when I met him at a nutrition conference. As he details in this (http://www.youtube.com/user/PrecisionNutrition#p/u/9/hx0HL4UGMUY) brief video, it often comes down to what somatotype (how you are made up in terms of muscle & fat) you are. Personally, I follow the "ectomorph" since that is my body type. Determine your body type and see what works best for you. Shoot me an email (paulconnolly123@gmail.com) if you have any questions. For more information, check out the link below as Dr. Berardi goes into much further detail in his Precision Nutrition manual: http://precisionnutrition.com/cmd.php?pageid=987117

Young Girls Should Never Skip Breakfast

The Journal of the American Dietetic Association recently released information regarding the benefits of young girls eating breakfast regularly. More than 2,300 girls aged 11.5-18.6 were measured 6 times for specific parameters, including body fat and waist-to-hip ratio. The results were quite indicative of the benefits of eating breakfast. The girls who ate cereal on a greater percentage of days exhibited higher levels of physical activity and lower levels of body fat and total cholesterol than the girls who failed to eat breakfast regularly.

Who I'm Shouting Out Today

One of my daily vices is ESPN's "Pardon the Interruption." The co-hosts always close the show asking each other, "Who are you shouting out today?" In reading this morning's newspaper, I read an article about a chef who will be coming to Boston to teach a group of inner city students @ Madison Park Technical Vocational High School how to prepare healthy foods. Jeff Henderson, who has been featured on Oprah for his battles with cocaine and prison life, will teach culinary students how to shop for healthy produce and protein choices. He even mentions something as little as how to hold a knife to be an important piece of culinary etiquette. Fascinating stuff.

To learn about Jeff Henderson, check out the following link: http://www.chefjeffcooked.com/

Great feedback

I was perusing through a web site where people rate their experiences at various places of business and came upon a women who previously trained with me before moving out of the area. She had the following to say: "my personal trainer, Paul is very understanding and willing to work to my needs at all times."

It further proves the point I instill on my PT staff that someone is always watching. People value top service so continue to work hard and your efforts will always be appreciated- maybe not now, but at some point.