Lifting Weights for Hoops

I came across a FANTASTIC article today from a Des Moines newspaper, courtesy of former NBA coach Eric Musselman. It's message is simultaneously powerful and truthful: you MUST strength train if you want to excel on the basketball court. If you know me personally, you know the passion I possess for basketball, but more importantly/specifically, its relationship to basketball.

When I was 15 I began a formal strength training program to better prepare my body for the rigors of basketball and it was the best decision I've ever made. Sure, I followed the foolish bodybuilder magazine routines along the way (thanks Joe Weider), but after years of practice I finally know what I'm doing. For me, it was being able to withstand the physical contact versus increasing the size of muscles. While I of course wanted to gain size (what male in his early teens doesn't?), I took up strength training to prevent injuries (it did) and to improve court performance.

After starting to lift weights in the off-season going into my Junior year in high school, I felt MUCH more confident taking the ball to the basket. I also felt much more comfortable "in my own skin," an issue most adolescent boys have issues with. That being said, if you're coaching basketball players or simply know an athlete looking to improve their performance and decrease their risk of injury, there's no better place for them to be than in the weight room- with an experienced coach of course.

The link for the article can be found here: http://www.desmoinesregister.com/article/20090127/SPORTS020504/901270372/-1/ENT06

The Debate Continues

It's funny listening to some of the folks in my industry who know what they're talking about continue to debate with the general public who are misled by bad info. in the mass media. One argument that continues to resonate laughter with me is that of long slow distance (LSD) conditioning versus interval training. I heard someone at a seminar speak last spring about how he asked a client "are you looking for the emaciated look or a lean, toned body that actually looks you do strength training and cardio?" His client, of course, chose the latter- particularly after being shown the above picture.

When you think about it, the speaker was right. If you want that emaciated look, keep doing all long distance cardio and no weight training and see how "soft" you continue to look. I'll take my intervals and total body strength training any day of the week. Think about it when you look at your workout program. You can save yourself some serious time, and body fat, if you hit the cardio a little harder and push yourself in the weight room.

One of my Favorite Quotes

"No one cares how much you know until they know how much you care."

This quote speaks volumes in my industry and it's something I think about a lot. While it's important to possess the knowledge to help someone accomplish their goals, someone who can do this and actually have an intrinsic desire to want to help their client will always do well and receive more referrals than they know what to do with. That's my experience, anyway.

Progressive Overload

There are many principles of fitness that yield quality results, but if I was pressed to list one rule that MUST be followed it is that of "Progressive Overload." This is a fancy fitness term that simply means to meet your goals, you MUST apply an increased training stimulus to your workout routine. Progressive Overload should be applied both to your strength training AND conditioning routines.

Practically speaking, simply increasing the weight you do on a given exercise 2-5 lbs/week is a simple, yet effective approach. Additionally, increasing the # of intervals you perform on the cycling workout you perform in your conditioning routine by 1-3 is another effective method.

For example, a strength and conditioning 3-week sample progression would look as follows applying progressive overload to each:

• CONDITIONING: Stationary Bike: (Week 1: 6 sets of 20 sec. sprints with 60 sec. recovery; Week 2: 7 sets of 20 sprints; Week 3: 8 sets)
• LIFT: Push-ups (Week 1: 10 push-ups; Week 2: 12 push-ups; Week 3: 14 push-ups)

Bear in mind the above progression can be modified based on an individual's current strength & conditioning abilities. The length of a bike sprint and the # of push-ups can initially be modified.

In summary, applying progressive overload to your workout routine is something you must do if you want to see continued results and prevent training plateaus.

Our new President Is A Baller- I knew I liked this guy!

Sobering Statistics

• Today’s youth could live shorter and less healthy lives than their parents.
  


• Childhood diabetes has increased 10-fold in the past 20 years.
  


• Up to 30 percent of U.S. children are overweight, and childhood obesity has more than doubled in the past 25 years.

Fat Loss for 2009

I recently had the opportunity to attend a fat loss "webinar." In case you aren't aware, a "webinar" is essentially an online seminar. That is, you can literally sit in your pajamas and virtually attend a seminar. I think it's a great concept- and was a first for me. In the February edition of my monthly newsletter, I'll be focusing the nutrition section on some of the key points I took away from the webinar. I'll leave you with this for now: proper nutrition is the best tool for fat loss, not exercise. Sure, the latter plays a role, but the nutrition component is FAR more important. More to follow in my February newsletter. Stay tuned and let shoot me an email (paulconnolly123@gmail.com) if you're not currently a subscriber and would like to be.

Diet and Inflammation

Inflammation occurs when conditions such as fever trigger the body to call on immune cells (i.e. Neutrophils) to to remove damaged tissues. Various nutritional interventions have been recommended in recent research to combat inflammation throughout the body. These include the following:

• Increase fruit & vegetable consumption


• Reduce intake of the "bad" fats: trans fats and saturated fats


• Increase omega 3 consumption (i.e. salmon, walnuts)

Obesity Study Article

The Wall Street Journal posted an article based on a recent blog post I did today. Check out the story here: http://online.wsj.com/article/SB121876145236142929.html

Training Environment is Everything

I overheard a member of the fitness center I train some of my clients at the other day saying to their friend, "You should go to _______ Gym because they have the ________ machine." I had to bite my tongue, but thinking back I wonder if I should have said something. What this person has no idea of is that the equipment doesn't make the workout. Rather, the workout makes the workout. What I mean by that is what you put into your workout, and more importantly the environment in which you train, are what make your workout.

I'm fortunate enough to train in the varsity weight room at a local D-1 university (see above pics) surrounded by some great athletes, but more importantly great people. From helpful strength and conditioning coaches, great music, and a close proximity to my home, I wouldn't trade it for the world. It's a thrill to look around between sets and see how hard some of the athletes- and coaches- push themselves in their workouts. What belief I hold dearly is that hard work is contagious. Watching others work their tails off makes me push myself harder. This may be why I can't train at a commercial gym. Whether it's too much dilly-dallying or the horrendous choice in music, it just doesn't work.

What I want you to walk away from this blog post with is knowing that where and how you train means everything. If you don't train hard and you don't train around people who bust their butts and expect the same from you, you won't succeed. Surround yourself with positive people, great mentors, and of course good music (my favorite), and good things will happen. Don't be afraid to change venues if things aren't working out at your current facility. Don't be afraid to travel farther if it means better workouts. It'll be well worth your while in the long run.

San Francisco Named Fittest Metro Area

The American College of Sports Medicine (ACSM) recently named San Francisco as the fittest metro area in the United States. Boston always scores high on these "fittest cities" type of lists, with the Southeast (specifically Mississippi and Alabama) historically scoring low. Personally, I blame fried food and technology.

Building A Healthy Pizza

Here's a piece I wrote for a South Shore health club in 2006:

"Building a Better Pizza"

Unfortunately, the typical diet of the western world is too high in refined carbohydrates, saturated fat and animal foods, and calories. It is too low in fiber, nutrient-rich carbohydrates like fruits and vegetables, and whole grains. Making a shift towards an optimal way of eating takes several steps. To simplify this, let's use a traditional dish and …"build a better pizza".

Current Western world diet: Order a large combination pizza (with sausage, pepperoni, cheese, and a small amount of vegetables like olives, onions). Eat 1/2 or more of the pizza yourself, and wash it down with a liter of soda pop or beer.

Better: Order a large combination pizza. Eat 2 pieces. Have a green salad with low calorie dressing, and wash it down with no sugar ice tea, diet soda, or better yet, skim milk.

Still Better: Order a large pizza with mostly vegetables, maybe some chicken, but no processed, cured meats. Ask that 1/2 of the cheese be omitted. Eat 2 pieces. Have the salad with low calorie dressing and low calorie beverage.

Best!: Order a small pizza [whole wheat crust] with extra vegetables, half the cheese (low fat cheese if possible), and no meat. Eat 1 or 2 pieces. Eat a larger green salad with various vegetables, beans and seeds, with low calorie dressing. Choose a no sugar beverage, preferably water or skim milk.

After your pizza has properly digested, take a brisk walk, run, or whatever exercise you enjoy doing. Take the dog, too - he probably got some of your pizza scraps and could use the exercise!

Say It Ain't So

Sadly, a July issue in the journal Obesity estimated that if current trends continue, nearly 9 in 10 Americans over age 18 will be considered overweight or obese by 2030. They further commented that our entire US population could be overweight or obese 2048. While possible, that just strikes me as embarrassing/disgusting. While it's nice being known for our democracy, I hate that we're known- rightfully so- for being the fattest nation in the world. So sad.

Recommended Reading

I just finished my first book of 2009, Rick Pitino's "Rebound Rules: The Art of Success 2.0." I've been a Pitino fan for a long time, even though he did destroy my beloved Celtics in the late 90's. One characteristic I admire of his is his admitting failure when it happens. While rare for him, Coach Pitino admits he rushed things too much with the Celtics, often trading mediocrity for more mediocrity. He overpaid on many players (i.e. Walter McCarty and Travis Knight) who didn't deserve the money or the length of contracts they were given. No fault of their own, Pitino thought he could fix the C's. He took away the presidency title from the late Red Auerbach as well and that has always bothered me to this day. Long story short, he has now been back in Louisville for the last few years, coaching a very successful team.

As I often do, I took notes of my favorite points in the book and thought I'd share them with you:

• Ellis Myles, Louisville's 2005 center from Compton, is now their assistant strength and conditioning coach. He was given the position by Coach Pitino in 2007 as a means of working his way up the ladder towards becoming a full-time assistant coach. Their current Head S&C coach, Ray Ganong, is in his 22nd year with the team.
• Jerry Rice, one of my favorite players in NFL history, divulges his off-season workout. See pages 102-103 for the full details. It's 6 days/week of fury. You owe it to yourself to read that portion of the book alone- simply amazing.
• John Wooden quote on page 128 reads "Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
• Concept of "Real Net Worth:" page 185 reads..."Real net worth is far more likely to come from what you do for others, as opposed to what you do for yourself."
• Page 199 has my favorite line in the book: "The key to achieving greatness is not so much what you accomplish, but what others accomplish with your assistance."
  

Coach Pitino's book can be purchased by clicking the following link:
https://www.amazon.com/dp/0061626635?tag=pccon-20&camp=0&creative=0&linkCode=as1&creativeASIN=0061626635&adid=06SAX5VDJNW4QT01HGC9&

Meal suggestion

When analyzing the nutrition plans of my clients, it's certainly important to alter their macronutrient intake (i.e. increase/decrease protein, carbs, fats). However, I sometimes find it additionally helpful when I suggest specific meals to try. Here's an example of a healthy lunch; yes, I actually took a picture of what I ate for lunch today :-)

• Broiled scrod


• Steamed broccoli


• Quinoa salad (black beans, quinoa, salsa, organic soy cheese, cilantro)

Yummy!

TJ's Pineapple Salsa

Looking for a delicious, low-calorie snack? Trader Joe's sells Pineapple Salsa that is out of this world. It pairs perfect with their Flaxseed Chips (see above pic). One serving size (2 tbsp) contains a mere 15 calories. Dig in and shoot me an email if you're a fan as well.

Hannah sings on New Year's Eve

Why is change so hard?

We're all guilty of getting stuck in a rut at one time or another. It's easy to become complacent for it's simply comfortable. It's human nature to reject change. That being said, change is nothing to be afraid of. I spoke at a seminar last spring and referenced Spencer Johnson's "Who Moved My Cheese" (http://www.amazon.com/Who-Moved-My-Cheese-Amazing/dp/0399144463/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1230826715&sr=8-1) as a means of getting people to look past their fears of change. If you haven't read it, definitely check it out.

With 2009 now upon us, it's "resolution time." The same old ones will always be there (weight loss, increased exercise, decreasing stress, etc...). While these resolutions are fine, focusing on one thing at a time while not looking too far to the future are ways that will help you reach your goals. As the saying goes, "one day at a time." One mantra I constantly say to myself and preach to my clients is the following: "you only have true control over one thing- the present." The past can be learned from and the future surely isn't promised, so take positive control of the present and good things will happen.

The Boston Globe has a good article today on why change is so hard. Check it out here:

http://www.boston.com/lifestyle/articles/2009/01/01/why_is_change_so_hard/

Happy New Year and keep in touch!

Healthy tips for the new year

Boston.com ran a good piece on healthy tips for the New Year today. I liked it a lot. Let me know what you think of it. Shoot me an email at paulconnolly123@gmail.com.

Here's the link:

http://www.boston.com/lifestyle/food/gallery/healthtips/

Recognizing your strengths and weaknesses

While these next couple weeks represents the time of year when people begin their annual resolutions, I prefer to look back on the year that is about to end (2008) and list what went good and what didn't go so well. In other words, extracting your weak links in the chain that was 2008 is a great way to set yourself up for success in '09. Specifically, if you didn't get in the 5 workouts a week you had hoped to, start with a conservative number (2, for example) and go from there. If you consistently hit 2 workouts/week for 3 weeks, make it a point to shoot for 3 workouts/week. Everything in progression. Don't overshoot your goals. Of course you should make them challenging, yet realistic at the same time. Good luck and keep in touch.

They're Grrrrrreat- NOT!

While Reduced Sugar Frosted Flakes have 30% less sugar than regular Frosted Flakes, they actually contain 10 more calories per serving. Sure, 10 calories is nothing, but consider this a simple reminder to read labels as opposed to just glancing at the front of the box. I have read where manufacturers are being persuaded to put labels on the front of packages which I would love to see since we're apparently too lazy to turn the box 90 degrees.

Did You Know?

Maximal oxygen consumption peaks at age 35 and begins to decrease between the ages of 50 and 60. The greatest decrements occur after age 60. Regular cardiovascular exercise can help combat this problem. In my February newsletter, I will be dedicating the Exercise tip of the Month section to "interval Training," which is finally becoming more common in training programs for laypersons. Initially, it was an activity only "athletes" practiced, but many others are finally hopping on board and reaping the benefits of this efficient, yet challenging, type of conditioning.

Antagonist Stretching for Strength Gains

A tactic that's been used for a long time and works for many to induce strength gains is antagonist stretching. To catch everyone up to speed, antagonists are the muscles that oppose those primarily doing the work. For example, muscles in your chest ("pecs") amongst others fire during a bench press. The muscles in your upper back ("posterior delts" for example) oppose the pecs. Therefore, the idea is to pre-stretch the upper back (horizontal pulling) muscles prior to a horizontal pushing exercise like push-ups, or in this case the bench press.

Give it a shot and see if it helps with strength gains. Also, apply the principle with other groups (pre-stretch the triceps before doing bicep curls). Let me know how you do. I haven't done it in a while to be completely honest and need to implement it more.

Cold weather snacking

One of my favorite snacks in the cold weather is Trader Joe's turkey chili. With 21 grams of protein and 7 grams of fiber per serving (1 cup), it's a great choice between meals or even as a small side with a salad. Lean turkey meat acts as your complete protein source, while the beans provide good quality fiber and stabilize glucose levels. If you haven't had it yet, give it a try and let me know what you think!

Snowed In

Nothing better to do when a foot of snow falls in Boston than to get caught up on office work. I put the finishing touches on the January '09 newsletter and it looks to be one of my best yet. I've got a great interview with a local mentor, as well as some great fitness and nutrition tips for you.

Be safe shoveling and enjoy the snow!

-PC

Work on your Weaknesses

AL MVP- man that's got a nice ring to it-Dustin Pedroia recently did an interview with Core Performance (http://www.coreperformance.com/play_better/baseball/Dustin_Pedroias_Most_Valuable_Advice.html). Possessing a smaller frame, people are often curious/envious how he performs with such every-day toughness. The best piece of advice I felt he gave was to work on your weaknesses.

I often tell my clients they must put the majority of their focus on training their weaknesses. For many, this is nutrition. For others, it may be getting enough consistent sleep. Long story short: stop spending so much time doing what you are already good at and put more focus into turning your weaknesses into your strengths. If you only have 30 minutes and increasing your strength is a priority, why are you on the treadmill?

Listen to Pedroia- he knows what he's talking about.

3 Approaches to Optimum Health (part III)

Grocery shopping should entail you spending the majority of your time in the perimeter of the store, where the least processed foods are located. Choosing fish, lean meats, fruits, and vegetables over processed foods will ensure you receive the appropriate macronutrients in your diet.

Recommended Product

Robert Kiyosaki's book, "Rich Dad Poor Dad," advocates financial independence through investing, real estate, owning businesses, and the use of finance protection tactics. I highly recommend it for anyone interested in finance, real estate, etc... It is VERY easy to follow.

My favorite excerpt is as follows:

One of the reasons the rich get richer, the poor get poorer, and the middle class struggles in debt is because the subject of money is taught at home, not in school. Most of us learn about money from our parents. So what can a poor parent tell their child about money? They simply say, "Stay in school and study hard." The child may graduate with excellent grades but with a poor person's financial programming and mind-set. It was learned while the child was young.

"Rich Dad Poor Dad" is available @ Amazon.com through the following link:

https://www.amazon.com/dp/0446677450?tag=pccon-20&camp=0&creative=0&linkCode=as1&creativeASIN=0446677450&adid=09QZJ2CMC0CQN7H33ZYX&

3 Approaches to Optimum Health (part II)

Adequate rest has been proven to regulate weight and decrease cortisol (stress hormone) levels. Health professionals currently recommend 7-9 hours of sleep every night for proper cognitive function. Additionally, adequate rest improves performance during your workouts, allowing you to push yourself during your conditioning and strength training.

3 Approaches to Optimum Health (part I)

I just finished up a mini-article for Waverley Oaks Athletic Club (http://www.waverleyoaks.com/) about ways to reach optimum health. It was 3 brief sections. Below is part I of III:

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.

Sizing up your Equipment

Certain pieces of exercise equipment need to be customized for certain frames. We all come in different shapes and sizes and need to select the appropriate equipment accordingly. For example, Swiss Balls are a great tool for certain exercises, yet often don't fit the individual using them.

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

So next time you're using a Swiss Ball, make sure you're using the correct size to get the most out of your workout.

Ditching the gut

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 (paulconnolly123@gmail.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.

Turkey Trots

"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.

Counting Calories

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.

One Thing At A Time

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: paulconnolly123@gmail.com

I'd love to hear from you!

Misleading Nutritional Claims

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.

Excellent Nutrition Book

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:

Yes We Can!

I'm giving away who I voted for in the recent presidential election by doing this post, but that's OK. One reason I admire Barack Obama is his adherence to his exercise regimen. I had heard of him being a fitness nut and he was a fellow baller, but then I read about how the morning of the election he got in a solid basketball workout. While he had me sold there, it turns out later in the day he got in some weight training. Awesome! Now that is something I admire in our next president. Like me, Obama works out to relieve stress.

Check out the pic above. Not only does he lift hard and play hoops, he plays with some good competition (notice NBA player Chris Duhon).

Here's a funny clip from a recent article about Obama:

"Although he is now the most famous member of the Washington Sports Club chain of gyms in the US capital, his celebrity status has not always guaranteed admission. In June, a front-desk employee demanded that he show an ID card when she failed to recognize him."

Family Guy Deal

Here's one of my random posts. As I've mentioned in the past, sometimes it's a good thing to talk about non-fitness and nutrition related stuff sometimes. That being said, Amazon's running an incredible today. Entire Family Guy series on DVD available for only $59.99 here:

Cliff Builder Bars

One bar I do like between meals or sometimes after a workout are Cliff Builder Bars. 270 calories and 20 grams of protein and you're good to go. Sure there is saturated fat in it, but all things considered I am OK with since the protein, calories, and most importantly- taste, are all good. As you may know or have experienced, so many of these bars taste like cardboard so it's nice to find one you enjoy.

What Would I Do Without TJ's?

Trader Joe's, AKA "my home away from home," has so many incredible offerings I can't recommend them highly enough. Most people I talk to have heard of TJ's, but still so many have never been. There's a common misnomer that it's a "health food store" or that it's overpriced. Neither description could be further from the truth. Sure, they carry the basics like milk, bread and butter, but there is so much beyond that.

Here are 10 of my favorites in no particular order that I purchase on a regular basis:

• 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

Belly busting warning

We've just entered the time of the year I consider the MOST IMPORTANT for the general public (non-collegiate/pro athletes). October thru March are the 6 months of the year where people in the Northeast "hibernate" the most. That is, they tend to stay indoors more and seem to move less. Surely, this is mostly due to the colder temperatures, but I blame a portion of it on there being less daylight. Depression rates increase this time of year, as does average body weight levels.

I've been talking with quite a few clients recently about this lately. My message is simple: from now through March are going to be the 6 most important training months of your life. The LAST thing you want to happen is for April and May to roll around and having to look back saying "man, I really should have pushed myself harder for its beach time now and I am not happy with my physical appearance."

I'll admit I'm guilty of it. Last year I didn't push myself and this past summer I wasn't happy and regretted not pushing myself harder. It goes without saying that this isn't just a "gym thing." Rather, you need to push yourself when it comes to the nutrition side of things. Lean protein, complex carbs, fiber, etc... are your keys to success. I've made the pledge to train my butt off these next 6 months and you should too. Let's look back at this blog entry (rant) and be proud of ourselves together. I'm trying to being as healthy as I can be- just like you.

Good luck!

Another advocation of bison meat

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

Happy Halloween

So of course we think about pumpkins when it comes to Halloween, but did you know that they are actually good for you? The meat of the pumpkin is high in "carotenoids," the substance that gives pumpkins their orange color. Pumpkins are also high in lutein, which has shown some signs of preventing macular degeneration- a serious eye problem which can lead to blindness.

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!

Trying a new whole grain

I had the opportunity to try a new whole grain today at a workshop I consulted at. Bulgur, admittedly a tad bland, can be used in pilafs, soups, or as stuffing. It is best known as a main ingredient in tabbouleh. Its higher nutritional value makes it a good substitute for rice or couscous.

1 cup cooked has ~8 grams of fiber, although only ~2 grams of it being soluble (cholesterol-lowering) fiber. Remember, LDL is your "bad" cholesterol so shoot for foods high in fiber and omega 3 fats. Pair that with quality exercise and you're well on your way to better health!

1 down, 81 more in the regular season to go

Nothing wrong with showing a little emotion once in a while:

Arm Candy?!?!

I was reading The Boston Globe Magazine this past Sunday and came across this ridiculous ad for a pair of hand weights. A whole kilogram (2.2 pounds) for the bargain price of...$180!!! What will they think of next. I'd rather work out with 2 bricks that dont cost me a dime than these stupid things. Even in this economy, people really do have money to burn.

Here's the full story: http://www.boston.com/bostonglobe/magazine/articles/2008/10/26/arm_candy/

Food labels moving to the front of packages

Recently unveiled at the American Dietetic Association's Food and Nutrition Conference and Expo, a program has now been put in place to put labels on the front of packages. While I didn't know turning something over to review the nutritional facts was so difficult, I like the idea. Theoretically, it will make people more conscience of the choices they are making when food shopping. Only time will tell.

The Associated Press story is available here: http://www.boston.com/business/articles/2008/10/26/food_labels_moving_to_the_front_of_packages/

Winning is one thing- defending is another

How gorgeous are the C's rings?!?!?!?!?!

The Best Things (Music) in Life ARE Free!

If you know me personally, you know how passionate I am about music and that it's my favorite thing in life. It constantly surrounds me- at work, in the car, in my office, etc... Anyway, for those who aren't aware, iTunes (free to download @ http://itunes.com/) has free satellite radio with hundreds of channels from a wide variety of genres. As a means of tightening up my budget recently, I cancelled Sirius satellite radio ($155.40 for the year) and now listen to the free iTunes radio every day. Check it out and let me know what you think.

Food allergies on the rise

Interesting piece from The Boston Globe today on the increased prevalence of food allergies in kids. Check out the story here: http://www.boston.com/news/health/articles/2008/10/22/food_allergies_increasing_in_us_kids_study_says/

Book Recommendation

Had to recommend one more. It's a rainy day so I'm catching up on my reading of course :-)

Book Recommendation

If you've checked out the above, let me know what you think. I have it on order, along with a couple others.