Thursday, May 31, 2012
Teachers are truly special people. I have family, friends, training clients, and group exercise participants who teach. I teach teachers more than any other population. I love working with them because I know how challenging their days can be and it makes me feel good helping them de-stress during an awesome workout. One of my favorite speakers, Alwyn Cosgrove, wrote an outstanding piece recently called A Tale of Two People on how much an impact- both positive and negative- teachers can have in a young person's life. It's a quick read and I think you'll enjoy it.
Check it out here:
Wednesday, May 30, 2012
Sunday, May 27, 2012
Great article here from Molly Galbraith: http://articles.elitefts.com/training-articles/13-tips-for-anyone-who-wants-to-improve-performance-and-look-better-naked-part-i-–-training/
I read an interesting article from Dr. Joe Mercola recently about the 5 worst foods you can eat. No surprises here, but I wanted to share it with you. http://articles.mercola.com/sites/articles/archive/2003/10/18/worst-foods.aspx
Sunday, May 13, 2012
Monday, May 07, 2012
This is a MUST try! No food dye needed in this healthy, brain-building treat!
1/2 cup avocado
3/4 cup unsweetened almond milk (or full fat coconut milk)
1/4 cup Jay Robb vanilla protein powder
2 TBS cream cheese OR coconut cream, softened
1 cup crushed ice
4 TBS erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
1/4 tsp mint extract or 1/2 tsp fresh mint leaves
Place all ingredients in a blender. Puree until smooth. Pour into 2 glasses. Makes 2 servings.
NUTRITIONAL COMPARISON (per 16 ounce serving)
McDonald's Shake = 680 calories, 20g fat, 14g protein, 111g carbs, 0 fiber
"Healthified" Shake (coconut milk) = 355 calories, 31g fat, 15 g protein, 8.9g carbs, 4.4g fiber
"Healthified" Shake (almond milk) = 146 calories, 10g fat, 12g protein, 4.9 carbs, 2.8g fiber
Tuesday, May 01, 2012
WINTER SUNDAY MORNINGS on Commonwealth Avenue in Newton are a blur of polypropylene and spandex. Legions of runners in fluorescent moisture-wicking fabrics labor up the hills; squadrons of cyclists in jerseys with exotic logos hurtle down them. While much of America is still in bed, this is rush hour in fitness-crazy Boston. “It’s cult-like,” says Adam Naylor, a sports psychologist and director of the Boston University Athletic Enhancement Center. “If you step back, you would think this is a little insane.”
To read the full article, click the following link: http://articles.boston.com/2012-04-15/magazine/31335806_1_sports-leagues-olympic-rower-health-club
“Training Mistakes To Avoid”
It’s often drilled in our head what training modalities yield optimum results, but I’d like to share a couple examples of what to avoid:
· Training at Slow Speeds- While you should implement controlled movements while ensuring proper technique, you should not sacrifice power. Fast-twitch/Type II muscle fibers are the ones that diminish with age. Therefore, don’t hesitate to include faster concentrics/muscle fiber shortening. Specifically, when pushing weights overhead on a dumbbell press, the weights should be lifted with a bit of force, assuming this “newfound force/speed” is coupled with perfect form.
· Over-Isolation of Muscle Groups- Areas such as the hamstrings and triceps are important to strengthen, but not necessarily in isolation. Muscles work functionally in groups, not individually. Leg extensions and bicep curls (see above pic) should be replaced with more important, compound exercises such as split squats, push-up, and pull-up variations.