What is "Healthy Eating?"

I just read an outstanding article from Precision Nutrition, my nutrition affiliate company. It discusses what exactly healthy eating is. The article concludes with a nice top 10 summary. Check out the first 5 here:

1. Healthy eating isn’t perfection. It’s doing your best with what you have.
2. Healthy eating isn’t calorie expertise. It’s paying attention to your body’s natural hunger and fullness cues.
3. Healthy eating isn’t science overload. It’s keeping things simple, following basic principles, and using common sense.
4. Healthy eating isn’t an escape from boredom. It’s just what our body needs to stay healthy — no more and no less.
5. Healthy eating isn’t always delici-gasmic. It tastes good, but not too good.

Check out the remaining 5, and the rest of the article, by clicking the following link:

http://precisionnutrition.com/cmd.php?pageid=987117&u=www.precisionnutrition.com/healthy-eating-expectations

A GREAT movie too many people have not seen yet

More proof that females can lift HEAVY weights and still look feminine

How about a 225 lb. Barbell Stiff-Legged Deadlift (SLDL).

Solid Val Slide Complexes

One of the best bang for your buck pieces of equipment money can buy. I'm about to purchase a 2nd pair to keep at the gym.

Combatting Inflammation

Avoiding inflammation has always been a hot topic in the nutrition world. There are many ways to reduce inflammation by making proper nutrition choices. In her recent book "Go Green, Get Lean," Kate Geagan suggests some specific anti-inflammatory foods to reduce inflammation. They are as follows:

• Omega-3 fats
• Blueberries
• Cherries
• Pomegranates
• Beets
• Red Cabbage
• Green Tea
• Ginger

Chasing Perfection

"Perfection is not attainable. But if we chase perfection, we can catch excellence"

-Vince Lombardi

Your best ASSets covered in my next edition

I re-read an article written by one of my mentors this week and forgot how much I LOVED it. It talks a bit about the infamous "glutes" (butt muscles). This remains, and always will remain, one of the areas people (more often women, I find) wish to improve as far as aesthetics goes. I've decided to write the intro. of my next newsletter all about this very topic. I'll make sure to mention a couple of my favorite exercises that will help improve the both the function and aesthetics of the glutes. That's code for: I'll teach the ladies how to add a little curve should they care to resemble Mrs. Tom Brady :-)

Grass-Fed Lamb

We eat so much meat as Americans, yet according to USDA Stats (2005), Americans consume less than 1 pound/person/year of lamb. It's a mainstay of those who come from Greece, Turkey, and India. Most lamb is typically grass-fed, so the meat is more likely to possess healthier ratios of Omega 3:6 fatty acids.

WEIGHT LOSS Tip: Energy/Caloric Density -vs- Nutrient Density

The #1 goal for those seeking the services of a personal trainer, including myself, remains weight loss. One tip I often convey to clients is to make food choices based on their "Nutritional Density." Foods and beverages that possess a high amount of vitamins and minerals are considered to be "nutritionally dense." Those foods/beverages that contain a lot of calories, yet contain a lot of sugar and are processed are often viewed as "calorically dense." The ultimate goal is to get a lot of bang for your buck when it comes to making choices.

So what exactly are some selections considered "Nutritionally Dense?" Check out the following 5 (I'm happy to say I've had all 5 in the last 24 hours!):

• Spinach
• Kale
• Broccoli
• Asparagus
• Strawberries

"Forks Over Knives" Documentary Releases May 6th

"FORKS OVER KNIVES" examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline traces the personal journeys of Dr. T. Colin Campbell, a nutritional biochemist from Cornell University, and Dr. Caldwell Esselstyn, a former top surgeon at the world renowned Cleveland Clinic. Inspired by remarkable discoveries in their young careers, these men conducted several groundbreaking studies. Their separate research led them to the same startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented—and in many cases reversed—by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.

Touchdown Turkey Chili with Shannon Allen

Seeking some new culinary ideas, I DVR'd the latest episode of The Pre-Game Meal with Shannon Allen (http://www.necn.com/pages/pregamemeal/). In case you live under a rock or don't chat with me regularly, you'll know Shannon's husband as my man crush Ray Allen, future Hall of Famer of the Boston Celtics. The latest episode of Shannon's show featured Wes Welker of the New England Patriots. Welker and Allen (mostly Allen) prepared a few beautiful dishes, but one in particular caught my eye. She made a dish she called "Touchdown Turkey Chili." It is loaded with vitamins, fiber, and protein. Check out the full recipe below:

Touchdown Turkey Chili
Serves 6

2 tablespoons extra-virgin olive oil
1 Vidalia onion, diced
1 red bell pepper, halved, cored, seeded, and chopped
1 green bell pepper, halved, cored, seeded, and chopped
1 jalapeño, finely chopped
3 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon ground cumin
Kosher salt and fresh ground black pepper
2 pounds ground turkey
1 (28-ounce) can whole tomatoes, drained and hand-crushed
1 (15-ounce) can red pinto beans, rinsed and drained
4 shakes hot sauce, such as Tabasco
1 ounce unsweetened chocolate
1 handful fresh cilantro, coarsely chopped

Coat a large stockpot with the oil and place over medium heat. When the oil is hot, add the onion, peppers, jalapeño, and garlic. Season with chili powder, cumin, and 1/2 teaspoon each salt and pepper. Cook and stir until the vegetables are tender and fragrant, about 3 minutes.

Add the ground turkey, breaking it up with a wooden spoon, and cook until the meat begins to brown, about 3 minutes. (If using beef, I would suggest draining off fat; but, turkey is such lean meat that we want to keep in whatever juices it has).

Add the tomatoes, crushing them through your fingers into the pot. Add the beans, hot sauce, and chocolate. Cook, uncovered, stirring occasionally, until thick, about 10 minutes.

The chili should be brown in color, thick in consistency and have a spicy, firey scent!
Ladle the chili into bowls and garnish with cilantro.

Dumbbell Row

Strength & Conditioning Coach Tony Gentilcore put up a solid video this week on a Dumbbell Row variation where you get a good lat stretch. I also like the brief pause at the top of the concentric portion. This is a fantastic exercise to improve both back and grip strength.

APRIL Wellness Tips

Apples contain a soluble fiber called “pectin” that helps draw cholesterol out of your system. Shoot for an “LDL” number under 100 mg/dL.

Prevent back pain by including hip mobility drills, foam rolling, and glute strengthening/hip-dominant exercises in your training regimen.

Record all your workouts in an exercise journal. People who keep a written track of their training sessions typically succeed at higher rates than those who don’t.

Implement specific work:rest ratios as a means of progressing your fitness levels. Too many people in the gym, in my opinion, rest too long between sets based on the intensity of their workouts.

Learn new foods to try to expand your palate and diversify your macronutrient intake. Previously found in only specialty stores, selections like Quinoa, Chia Seeds, Bison, and Almond Butter are delicious and nutritious!

I Am

Director Tom Shadyac was on the Oprah Winfrey Show this past week discussing his new film titled "I Am." It was a fascinating interview. Check it out here: http://www.oprah.com/showinfo/The-Hollywood-Shocker-From-Multi-Millionaire-to-Mobile-Home.

"So where do YOU train, Paul?"

I've been asked this question a lot over the years. Truth be told, I am not a fan of doing my own training sessions at the same place I train clients. It's just good to get away from the environment and see other faces, different equipment, etc...

I had the privilege to intern @ Boston University for Coach Glenn Harris and his staff in the spring of 2007. When the internship concluded, I continued my training sessions at what we affectionately call "Glenn's Gym" because I loved the training environment. I've befriended some incredible strength coaches and graduate assistants who have assisted me along the way. In addition, Glenn always appreciates the hip hop mixes I make for the teams.

The BU Varsity Strength & Conditioning Center was recently featured on an episode of Strength Coach TV. Check out the video above for details about the facility I love training at.

Single Leg Exercise

Here's a fantastic exercise to put in the mix when it comes to lower-body unilateral training. I'm a huge fan of Rear-Foot Elevated Split Squats. One way to load them is by donning a weight vest or by implementing a dumbbell (as show in the picture above).

For a video demonstration, please click the following link: http://www.youtube.com/user/tsc9198#p/u/0/ls5qW_r62ys

Martin Rooney is Insane

I had the privilege of meeting Martin Rooney at a conference last summer in Providence, RI. He works with a lot of Mixed Martial Arts (MMA) athletes. The video above of him performing 10 different styles of push-ups for 100 push-ups is awesome!

Supplements 101

One of my "go to nutritionists," Brian St. Pierre, recently wrote a fantastic article called "Supplements 101." In it, he listed out supplements he takes, and often recommends to clients. I take essentially the exact same things Brian does and wanted to share his article with you. Check it out by clicking the following link: http://brianstpierretraining.com/index.php/supplements101/#more-1776

Doctors' New Advice for Joint Pain: Get Moving!

The Wall Street Journal reported earlier this week that Osteoarthritis (OA) affects some 27 million Americans and leads to 632,000 surgical joint replacements a year. It is the most common cause of disability for U.S. adults, according to the nonprofit Arthritis Foundation. That number is expected to grow as the population ages: One in two adults will develop knee osteoarthritis before age 85, and the risk increases to two in three adults who are obese.

The best prescription to combat OA seems to be various forms of physical activity. These actvities include aquatic exercise, cycling, swimming, and strength training. Check out the full article here: http://online.wsj.com/article/SB10001424052748703841904576257151484986480.html

Cancer Preventing Tips

My approach with clients is PREVENTIVE in nature. That is, we don't wait for something bad to happen and then act on it. That would be REACTIVE, an approach too often taken in this part of the world. The Dr. Oz Show ran a piece earlier this week on cancer prevention that I thought was very good. Check out some great tips for cancer prevention here:

http://www.doctoroz.com/videos/five-wrong-turns-can-lead-cancer

How to Makeover Dairy Queen Blizzards

I wanted to share a video of a smoothie that I make regularly. Dr. Chris Mohr shows you exactly how to make it. I'm so excited to be able to go see him speak live in Providence, RI in June!

Snacking at the Office

I get asked a lot about what would be considered "healthy snacks" to munch on at work. One piece of advice I offer clients is to make sure their desk is stocked with nutrient-dense, convenient choices such as pouches of salmon/tuna, turkey/beef jerky, fresh fruit, and low sodium nuts. Check out the following article for more information:

http://www.coreperformance.com/daily/nutrition/4-simple-ways-eat-healthy-at-the-office.html

I thought this was cool

http://www.nj.com/hobokennow/index.ssf/2011/04/hoboken_business_center_shines.html

Group Exercise Program Recap

I finished teaching a Group Exercise program today for city employees in Woburn, MA. The participants were outstanding and the attendance was some of the best I've ever seen. Many times, people don't stick to the program but they did and I appreciate that. In addition, the feedback I received was overwhelmingly positive. I have individuals complete evaluations after the programs end and I wanted to share some of the wonderful comments I received:

• "The Conditioning ('Cardio') component felt that Paul was not easy on us; he really made us work and I enjoyed that"
• "Paul pushed everyone to do what they didn't think they were capable of"
• "Paul was extremely motivating and utilized fantastic music every class"

Admittedly, I was humbled to receive a very lengthy and extremely positive feedback from one participant who has battled Plantarfasciits. Having been through it myself, I know how painful and frustrating it can be. She wrote the following:

"Paul was available before & after class and via e-mail. I was having pain and e-mailed Paul about it. He responded almost immediately, with suggestions to alleviate the pain and included video attachments to show me what to do. His information was very helpful. I was able to attend the last class with zero additional pain. He also provided modified versions of his exercises to help me not put too much pressure on my feet. Paul has e-mailed the group weekly with informative newsletters. He really puts it all out there for us and cares. This is my 2nd time attending a class with Paul as an instructor. He is an asset to the program. He really provides a great workout. His pleasant demeanor and sense of humor make the class enjoyable."

Reading the aforementioned comments from group exercise participants and receiving daily positive feedback from clients continues to reaffirm my thought process that I know I picked the right career path! It's amazing how fulfilling it is watching people make positive changes in their lives through dedication and consistent hard work. It honestly makes me work harder. Positivity is contagious.

MORE good news for sleep

Sometimes I feel like I'm turning into "Dr. Sleep," but once again research has emerged espousing the benefits of sleep. Researchers @ Columbia University found that people who are sleep-deprived eat nearly 300 calories more than those who are well-rested. With previous research detailing a correlation between sleep deprivation and diabetes, I think it's time more people put more thought into getting some good quality shut-eye.

Icky Shuffle Agility Ladder Drill

Looking to improve your agility, foot speed, or neuromuscular coordination? If so, give my favorite Agility Ladder drill, the "Icky Shuffle," a try. Check out the video above for a breakdown.

Come on Honey. Live a Little.

I've worked with many small groups over the years, but one specific type of group that never fails to be an interesting experience is when I work with couples. Specifically, when it's a couple of significant others. Often times, there is a "weaker link in the chain," but we make it work. One situation that admittedly bothers me is when I work with an individual and their significant other who doesn't exercise or eat right brings the person I am training down.

Ironically, the Boston Globe ran an article on this very topic a few days ago. The article discusses what happens when one spouse's enjoyment is another's blown diet. Like the article mentions, I've certainly experienced a situation where the "lazy weak link" at home feels threatened by their newly-confident partner. Additionally, feelings of guilt are often present in these types of scenarios. Check out the full article by clicking the following link: http://www.boston.com/lifestyle/relationships/articles/2011/03/17/dieting_is_tough_enough_without_adding_a_sabotaging_if_well_intentioned_spouse_to_the_mix/

Back from PB Seminar

I had the opportunity to attend the annual Perform Better 1-day Learn by Doing Seminar @ The Reggie Lewis Track & Athletic Seminar today. It was fantastic and I was able to network with a lot of folks. My April newsletter will contain a list of the top 10 things I picked up from the seminar. The seminar was a nice blend of both personal and professional improvement approaches. If you have a chance to check it out, I highly recommend it.

Perform Better is the company that I obtain all my fitness equipment from. You can check them out here: http://www.performbetter.com?kbid=1249

Eat up that fish ladies!

The Harvard Women's Health Study recently concluded that consumption of fish wards off age-related macular degeneration. I am constantly recommending fatty fish (i.e. wild salmon) to my clients. I eat 3-4 fish meals/week and love it. Check this link out for more info: http://www.nytimes.com/2011/03/22/health/research/22diet.html?_r=1&src=me&ref=homepage

Avoiding Basketball Injuries

Exercises are performed in the athletic strength and conditioning world to improve performance, but more importantly, to prevent injury. While jumping higher and running faster are critical to many athletic endeavors, preventing an ankle sprain or a knee injury are more important.

Exercises to prevent injuries include Mini Band Walks (seen below):

For many more exercises to implement, check out the following URL: http://www.coreperformance.com/daily/play-better/how-to-avoid-common-basketball-injuries.html

Have a few lbs. to lose? Get a dog!

I remember at a lecture I was giving recently someone asking me for weight loss tips. While most answers you hear boil down to "move more and eat less," I chose to reply with something that perked a few ears up, "get a dog" I said to the woman.

This week, the New York Times ran an article discussing this very subject. Check it out here: http://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?hpw

Got Knee Pain?

Millions of people worldwide suffer from some form of knee pain. As a personal trainer, being able to apply a "training effect" without causing more knee pain is always a goal. A fantastic exercise for those suffering from knee pain, performed above by Coach Mike Boyle, is the Barbell 2-arm/1-leg Stiff-Legged Deadlift. It's a great way to strengthen the glutes, hamstrings, and hips as well.

Game Day Napping for Athletes

I know, I know...."ENOUGH about sleep already Paul!" I'll save your breath, but I wouldn't keep harping about it if it weren't true. It helps with weight loss, strength gains, and reducing stress so why don't people place more focus on it?

Check out this article, recently published on Jonathan Abrams' NBA Blog: http://www.nytimes.com/2011/03/07/sports/basketball/07naps.html?ref=nutrition

On the Left Hand, There Are No Easy Answers

Roughly 90 percent of people are right-handed. Personally, I'm in the minority on this one and I'm glad to be in some good left-handed company. I like (prefer) being different, although truth be told the only things I do left-handed are writing and eating. The New York Times ran an interesting article this week on this very topic. Check it out here: http://www.nytimes.com/2011/03/08/health/views/08klass.html?_r=1&ref=health

What You Must Ask Your Doctor

The Dr. Oz Show recently aired a segment called "What You Must Ask Your Doctor." There was a Registered Nurse on the program who acts as a patient advocate and she discusses with the in-studio audience what you should be discussing with your doctor. With my annual physical right around the corner, it was nice to hear some suggestions for me to ask my own doctor.

Check out the segment here: http://www.doctoroz.com/videos/what-you-must-ask-your-doctor

Banning Tanning Beds for Teens

The American Academy of Pediatrics issued a statement recently supporting a ban on the use of tanning beds by teens. They reported that even tanning once in a while can increase skin cancer risk by 75 percent. Nearly one in four white teens have reported at least one visit to a salon.

No more PT @ Planet Fitness

Planet Fitness made a bold move recently when their CEO made the bold (stupid) decision to discontinue Personal Training. They already have no group exercise option, and now they eliminate PT. Talk about the continued movement toward continued elimination of interpersonal socialization. Geez...

Check out the full story here: http://www.getbig.com/headlines/2010/12/13/planet-fitness-gyms-no-more-personal-trainers/

Exercise Seen to Reduce Signs of Aging

The New York Times ran a very good article in today's edition. Scientists looked at mitochondrial repair in mice that proved quite interesting. Check it out here: http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/?src=me&ref=homepage

5 Steps for Brain Health

Preserving physical health as we age is undoubtedly critical, but let's not neglect preservation of mental health. 5 quality steps to keep your brain in shape are the following:

1. Eat a brain healthy diet (plenty of Omega 3's and fruits/veggies)
2. Stay mentally healthy (learn new skills such as dancing; learn a new language, practice crossword puzzles and take classes)
3. Stay social
4. Get plenty of sleep (how often do I rant about this?!?!)
5. Manage stress (incorporate meditation into your day)

Omega 3's for Dry Eye Syndrome

I was reviewing some info. recently on Omega 3 intake and their ability to combat Dry Eye Syndrome. Personally, the use of Thera Tears (http://www.amazon.com/gp/product/B0013IRBGE?ie=UTF8&tag=pccon-20&linkCode=xm2&camp=1789&creativeASIN=B0013IRBGE) and my consistent intake of Omega 3's has helped. To support general eye health, try increasing your intake of oily, cold-water fish such as wild Alaskan salmon, mackerel, herring and black cod, as well as walnuts and freshly ground flaxseed. If you suffer from dry eye syndrome, you may also want to consider supplementing with a high-quality fish oil product (http://www.amazon.com/dp/B001LF39RO?tag=pccon%2020&camp=0&creative=0&linkCode=as1&creativeASIN=B001LF39RO&adid=02GWQJ70XVE8Y%20AJWXPZQ)

Ab Circle not worth the $

I previously (http://pcconditioning.blogspot.com/2010/12/did-santa-bring-you-ab-circle-this.html) blogged about the "Ab Circle," yet another ridiculous "As Seen on TV" product that promises toned abdominals. The Journal of Strength & Conditioning Research recently published a study that confirmed what I suspected, traditional trunk exercises outperform this device. Side Bridges and Quadrupeds (see below) were found to be superior with respect to muscle activation in areas including the Rectus Abdominis and the Transversus.

Zinc, not Chicken Soup, for the Soul

Interesting piece from today's New York Times about zinc rivaling chicken soup to help combat the common cold:

http://well.blogs.nytimes.com/2011/02/15/for-cold-virus-zinc-may-edge-out-even-chicken-soup/?src=me&ref=homepage

Blood Oranges

One of my favorite fruits this time of year are blood oranges. A hybrid of the ever-popular sweet orange, blood oranges are smaller in size, more aromatic in flavor and have a red-hued flesh. They are an excellent source of Vitamin C and are a good source of fiber and calcium.

Amazing stuff right here

Nutritional Strategies and Immune Function

I was reviewing a nutrition article in the December, 2010 issues of the NSCA's Strength & Conditioning Journal today and found something I wanted to share with you. The article discussed Nutritional Strategies and Immune Function and reported the following:

Quercetin, found in foods such as apples and onions, has been shown to reduce incidence of Upper Respiratory Tract Infections. Flavonoids found in tea and berry products may be beneficial as well.

Pollan: Don't Eat What You See on TV

Michael Pollan is simply incredible. His literary work is outstanding and he is a great speaker. Check out a lecture he gave recently as he discusses the # of ingredients in food. Very good piece.

Mommy and Me Workout

Having worked with a lot of new Moms over the years, I've often stressed to them the idea of incorporating their children into their workouts. Precision Nutrition, my affiliate nutrition company, published an article this week on this exact topic. Check it out by clicking the following link:

http://precisionnutrition.com/cmd.php?pageid=987117&u=http://www.precisionnutrition.com/no-excuses

Demonstration of Female Strength

Very impressive set of "Val Slide Push-ups" above.

Determined and Purposeful

I was reviewing an article from Brian Tracy recently that discussed being determined and purposeful. The passage I enjoyed most was written as follows:

"When you set clear goals and become determined and purposeful, backing those goals with unshakable self-confidence, you develop charisma. When you are enthusiastic and excited about what you are doing, when you are totally committed to achieving something worthwhile, you radiate charisma. When you take the time to study and become an expert at what you do, and then prepare thoroughly for any opportunity to use your knowledge, skill or experience, the perception that others have of you goes straight up."

Hip-Dominant Exercise

Lower body exercises are typically divided into two groups, "Hip-Dominant" and "Knee-Dominant." The former usually includes exercises like Stiff-Legged Deadlift variations, while the latter includes exercises like Single-Leg Squat variations. The above video shows a fantastic called "2-Arm/1-Leg Stiff-Legged Deadlifts." The participant is using Kettlebells, but Dumbbells work just as good. Remember to keep a flat back, a slight bend to the knee of the grounded leg, and hips squared toward the ground at the bottom of the movement.

8-Step Guide of Essential Practices

I was recently reviewing Sigrid Olsen's 8-step guide of "essential practices." It's aimed at those seeking to regain equilibrium and redefine themselves after a major life change. While not all of them will apply to you, it's still interesting to check out. Personally, I found a couple that I applied to my life. The list, reads as follows:

1. Connect with nature. Next to the grandeur of nature, your problems seem very small.

2. Inhabit your body. Breathe, move, dance, run — anything that helps you feel awake and alive.

3. Find a community. Seek out people who are honest and fun, who will listen and tell the truth.

4. Clean house. Literally and metaphorically, clear out the clutter that complicates your life.

5. Cherish beauty. Try to put beauty in your path each day and take the time to enjoy it.

6. Open Your Heart. Give of yourself. Generosity breeds abundance.

7. Create. Make something. Paint, sculpt, cook, plant a garden, keep a journal.

8. Celebrate life. Eat good food, have a party, travel, laugh a lot.

Dr. Weil on Protein

I could listen to Dr. Weil all day. The above video features a good lecture on protein.

The Changing Ideal Body

What exactly is an "ideal body?" Is there a celebrity whose physique you'd do anything to possess? We all have someone we look to whose physique we'd love to have, but it's interesting to hear different viewpoints as to what one's shape should be. Of course, the answer you get years ago may have been Marilyn Monroe and today it may be Halle Berry. Whether it's Michelle Obama's arms or Jessice Biel's "hind quarters," it's always interesting to hear people's answers about what healthy looks like or who has the best celebrity body (hint: my choice is above!)

The Boston Globe ran an article recently, accompanied by a video, about this topic. Check out the full text here: http://www.boston.com/lifestyle/fashion/articles/2011/01/20/body_building_the_ideal_shape_has_shifted_constantly_over_the_years/

P.S. "You're welcome" goes out in advance to all the guys I train who I know also love Jessica Biel :-)

7 Stretches for the Office

Most personal trainers who work predominantly with "general population" clients like I do will encounter folks with all sorts of orthopedic issues. One notable "issue" people experience is stiffness is certain areas as a result of being desk-bound every day at work. It's amazing what the implementation of a few stretches to combat immobility will achieve. Check out this fantastic article to learn a few stretches to try both at home and in the office: http://www.coreperformance.com/daily/live-better/7-stretches-for-the-office.html

Improve Grip Strength

While general movements like pushing, pulling, squatting, and lunging are all important to an athlete, one neglected component remains grip strength. Various sports (i.e. baseball, basketball, hockey) require optimum grip strength and this needs to be included in one's strength and conditioning regimen. I began doing grip work in high school to limit being stripped of the basketball and I noticed big improvements. To enhance your grip strength, a fantastic training modality to incorporate is thick ropes. Check out the video above of thick rope pull-ups (weighted vest not required initially). They are super challenging!

Dr. Weil on How to Eat an "Anti-Inflammatory Diet"

Be SPECIFIC with your goal setting

I was thinking today how one of my biggest pet peeves this time of year is when people/clients aren't specific enough with their goal setting. If I hear "I just want to be healthy" one more time I'm gonna scream. Of course, I'm kidding, but it's crucial to be specific with your goal setting. Write down and track HOW you intend to conquer your goals. Here's a good example I found on Alwyn Cosgrove's blog that a client of his wrote down:

I am going to lose 12lbs of fat by March 1st 2011
I will do this by exercising six days per week for a minimum of 30 mins
This will include metabolism boosting resistance training three times per week for a minimum of 45 mins.
I will meet with a trainer at least once a week for my resistance training sessions.
I will then continue on a three times per week program including 30 mins of resistance training and 30 mins of cardio for the next 6 weeks.
I will cut 500 calories from my diet and track this.

Now THAT is how you plan out your goals!

Don't be Scared of Fat

Dr. Andrew Weil is someone I've followed for quite some time and I wanted to share an excellent talk he gave on the power of fat. Check it out above and let me know what you think.

Your Own Personal Year in Review

Beverly Beckham wrote an outstanding piece in today's Boston Globe in which she featured a quiz she and her family take at the end of every December. This year, I am having my clients do it. Personally, I completed it for the first time this morning and am excited to review it one year. You should too!

In 2010, I gained ____.

I lost ____.

I stopped ____.

I started ____.

I was hugely satisfied by ____.

And frustrated by ____.

I am so embarrassed that I ____.

Once again, I ____.

Once again, I did not _____

The biggest physical difference between me last December and this December is ____.

I loved spending time ____.

Why did I spend even two minutes ____?

I should have spent more time ____.

I regret buying ____.

I will never regret buying ____ even though with that money I could have bought ____.

I ____ way too much.

I didn’t ____ enough.

____ drove me crazy.

Was ____ crazier than ever last year? Or was it me?

The most relaxing place I went was ____.

I feel so ____ when I write that down.

Why did I go to ____?

The best thing I did for someone else was ____.

The best thing I did for myself was ____.

The best thing someone did for me was ____.

The one thing I’d like to do again, but do it better, is ____.