Friday, December 31, 2010
Basketball arc is now ‘complete’
Ephraim McDowell, a graduate of Beaver Country Day School in Newton, has become a “complete player’’ as a junior guard on the Hamilton College men’s basketball team, according to head coach Tobin Anderson.
“He will always be a tremendous shooter, but his relentless work ethic has made him very good at every facet of the game,’’ said Anderson, whose team was 5-2 overall at semester break. “He’s become a strong leader and he is a fun guy to coach.’’
The 5-foot-11 captain, whose teammates include sophomore forward Eric Benvenuti of Concord (Concord Academy), was selected to the Liberty League’s Team of the Week for the second straight week on Dec. 13 after averaging 18.5 points in a two-game span.
A resident of Boston, McDowell ranks second in the league in scoring at 17 points per game, second in free-throw percentage at 88.9 percent, fourth in 3-point field goal percentage at 47.2, and leads the league with 25 3-pointers.
At Beaver, McDowell was the school’s second all-time leading scorer with more than 1,700 points and was a two-time Eastern Independent League all-star. A two-year captain, he also set a school record for 3-point field goals and was a McDonald’s All-American nominee his senior year.
Saturday, December 25, 2010
Friday, December 24, 2010
Tuesday, December 21, 2010
Friday, December 17, 2010
Tuesday, December 14, 2010
Sunday, December 12, 2010
Friday, December 10, 2010
You will never out-train bad nutrition! Stop cutting calories, stop skipping meals, stop eating processed foods, and seek the services of someone, like yours truly, who can coach you on how to determine how you should be eating. Basically, stop eating C.R.A.P. Yes, that is actually an acronym (courtesy of Dr. Sherri Rogers) which stands for C = caffeine, cola, and corn. I actually added corn to the C list. In my experience, a large percentage of people are intolerant to corn when tested accurately with blood tests. Corn is universally contaminated in the U.S. and is almost completely genetically modified at this point and is nutritionally bankrupt. It is also the most highly subsidized crop in the world. You can find corn in batteries and diapers – yes, I am serious. How ridiculous is that?! R = Refined food and white rice; A = additives and alcohol; and P = processed foods and pasteurized dairy. All of these foods will serve to make you fatter and I do not care how much exercise or cardio you do – you cannot out train bad nutrition.
Consider this when using calorie cutting to achieve your weight loss goals: Within 24 hours of going on a low calorie diet, which is defined as eating less than 2000 calories per day (according to the World Health Organization), you immediately deplete your brain chemistry and have been shown to increase fat storing (lipogenic) enzymes in the body. This is particularly important for females who already have 3 times the amount of fat storing (lipolytic) enzymes as fat burning ones. Any changes in brain chemistry will lead to cravings, usually for sugary food items. Low calorie dieting is especially damaging for anyone with a history of depression, anxiety, eating disorders or alcoholism. Remember, all of this occurs after a single day. In many cases I can run Functional Lab assessments to determine how nutritionally depleted my clients are. Anyone with a history of chronic yo-yo dieting, calorie restriction, or long-term use of most medications is likely to have severe nutritional deficiencies.
Forget about losing weight in the presence of hormonal issues. It simply will not happen.
The body handles its physical and neurogenic/psychogenic repair during the hours between 10 p.m. and 6 a.m. Poor and disrupted sleep can lead to issues in virtually any physiological system in the body. Poor sleep can also lead to over consumption of carbohydrates, stimulant (caffeine, sugar, etc.) cravings, fatigue, and poor mood to name a few. These will all sabotage your weight loss efforts.
It has been my observation that those individuals who view their life as connected to the world as a whole and view their life as one with meaning and purpose have a much easier time losing weight when given the correct advice for accomplishing that task. If you do not have a clearly defined purpose for the use of your life’s energy, you will be dealing with chronic stress everyday -even if you think you are not! That stressor can easily sabotage weight loss efforts.
Monday, December 06, 2010
Tuesday, November 30, 2010
Monday, November 15, 2010
- Exercise is Essential- 'nuff said
- Eat Food, Not Pills- this is something I adopted from Michael Pollan
- Get Mental Health in Order- eliminating/reducing all potential stressors in your life works WONDERS
- Sleep Early and Often- my favorite in the whole list as it's the challenge I tackle regularly, and will continue to battle.
Wednesday, November 10, 2010
I was reading an email I got today from one of my mentors, Todd Durkin. In it, he talked about taking action, yet accepting imperfection. It was such a great email I wanted to share a piece of it with you, as it certainly motivated me! Check it out here:
"And while I prefer to do my daily 'To Do' List the night before, you get the idea of the importance of taking ACTION on the most important things on your list FIRST. Accept that you will be busy, but stay focused on what's most important. First, give priority to your workouts and eating right. This will help fight the stress and anxiety associated with the many other items you must complete. That's great advice as we continue to march toward the holiday season and year-end. For now, permit yourself to be imperfect, slow down, and enjoy this wonderful time of the year. And if you continue to find yourself busy: Be busy doing the right things!"
Monday, November 08, 2010
"Sustainable is about eating in season with foods grown naturally and raised humanely, ideally within a 100-mile radius of your home. Health benefits come with choosing locally-grown, in-season foods. Without the need for long transportation, fruits and veggies can be eaten just-picked, at the peak of ripeness, ensuring freshness and maximum nutritional value. Organic, pesticide-free produce may also be higher in antioxidants. Antioxidants scavenge free radicals and protect the body's cells from oxidative stress, assisting in disease prevention. Buying from a local farm also fosters a relationship between consumers and their food. See www.sustainabletable.org."
Sunday, October 31, 2010
Thursday, October 28, 2010
Make a fun and friendly 5K part of your Thanksgiving tradition
Watertown, MA - Watertown TAB & Press
WATERTOWN — Before guests, before football, and before the feast, run or trot your way to making a difference. Choosing a local Turkey Trot run is a great way to spend time with friends and family and kick-start a healthier and happier you. Follow this 5-week plan to get you to the finish line. What better way to start off your day that will later be filled with cranberry sauce, turkey, and pumpkin pie! You will have earned it.
The training plan WEEK 1 Monday: Run; Walk 2 min. Run 3 min. Follow this sequence for 20 min. Tuesday: Run 15 min. on a flat to gently rolling course. Wednesday: Rest Thursday: Run 10 min. warm up.4 x 30 sec. strides. Rest 60 sec. Count the number of steps taken by 1 foot. 5 min. cool down. Friday: Cross train Saturday: Run 20 min. Sunday: Rest
Monday: Run; walk 1 min. Run 5 min. Follow this sequence for 25 min.
Tuesday: Run15 min. on a flat to gently rolling course.
Thursday: Run 10 min. warm up.6 x 20 sec. strides. Rest 90 sec. Focus on technique – cadence, paw back, foot lift, etc.5 min. cool down.
Friday: Cross train Saturday: Run 20 min. Sunday: Rest
Monday: Run; Walk 3 min. Run 10 min. Follow this sequence for 30 min.
Tuesday: Run 15 min. on a rolling course.
Thursday: Run 15 min. warm up.6 x 20 sec. on a moderate grade hill. Walk back to start. Use your arms to drive your legs powerfully.5 min. cool down.
Friday: Cross train Saturday: Run 25 min. Sunday: Rest
http://www.wickedlocal.com/watertown/news/x2115300783/Make-a-fun-and-friendly-5K-part-of-your-Thanksgiving-tradition Page 1 of 3
Make a fun and friendly 5K part of your Thanksgiving tradition - Watertown, MA - Watertown TAB & Press 10/28/10 11:48 PM
Monday: Run 2 x 15 min. at an easy pace with high turnover. Don’t over stride. Walk 3 min. between sets. Tuesday: Run 15 min. on a rolling course. Wednesday: Rest Thursday: Run 20 min. EZ3 x 60-yard strides after your run. Full recovery after each.
Saturday: Run30 min. Sunday: Rest
Monday: Run 15 min. Start EZ & gradually increase the pace throughout the run finishing hard like you’re racing somebody to the finish line
Tuesday: Rest Wednesday: Run; Personal race day routine. 10-15 min. run with strides. 5K Thursday: RACE
Ask any successful athlete for tips on enhancing performance and he/she will undoubtedly mention healthy eating and adequate hydration. All exercise enthusiasts recognize that a healthy intake of good calories is analogous to fuel for a car. Without the right type- and amount- of food and beverages, your body will not respond to the demands of your athletic endeavor. While running a 5K road race is not considered a very lengthy event as far as miles go, preparing your body for the event will ensure that your energy demands are met both during the preparatory phase (the weeks leading up to the 5K) and most importantly, the day of the race.
Since the majority of races are typically held during morning hours, the nutritional focus of this article will lean towards breakfast- related macronutrient options. Ironically, breakfast is arguably the most important meal of the day (outside of a post-workout meal/snack) due to the glycogen stores in your liver being significantly depleted. Breakfast enhances both your mental and physical energy, regulates your metabolism, and helps you to maintain a proper body weight.
So what exactly should one eat for breakfast as they train for their annual Turkey Trot? A healthy breakfast is one that provides sufficient calories in the form of complex carbohydrates, lean protein, and good fats. A sound balance of the aforementioned macronutrients will yield the energy you seek that will allow you to sustain energy during your preparatory runs. In addition, adequate hydration in the form of water (sugary sports drinks are unnecessary for this type of event due to the short duration of the race) is crucial to transport nutrients throughout your body and regulate body temperature. Now let’s a take a look at three sample breakfast options that we advise for our training clients:
· Greek Yogurt topped with raspberries, blueberries, and granola – Now accessible in most major supermarkets, Greek Yogurt is a protein powerhouse. Choosing the “plain” variety and mixing in your own fresh berries (organic, if possible) will ensure a proper blend of protein, carbohydrates, and fat.
· Veggie Omelet – Eggs have been referred to by nutritionist Jonny Bowden as “nature’s most perfect food.” They truly are one of the best- and least expensive- sources of protein on the planet! I suggest an omelet as a way to sneak in some veggies (mushrooms, red peppers, broccoli, onions, spinach and kale) as most of us don’t ingest nearly as many servings as we should.
· Oatmeal – Considered by some dieticians as a “Super Food,” oatmeal (the right kinds) is a fantastic source of fiber. Look at the label and select those brands highest in “soluble” fiber. This is the type of fiber known for lowering your LDL (“lousy”) cholesterol. For a delicious and nutritious fat source, top your oatmeal with walnuts. They’re wonderful for lowering triglycerides (fats in the blood) and boosting your mood.
Other 5K Nutrition Notes
Digestion- During the weeks as you prepare for your 5K event, try and understand your body’s “digestive patterns.” Specifically, see what timeframe your body needs to allow your food to digest properly to avoid cramping, dehydration, and other potential gastrointestinal issues. Typically 60-120 minutes is an appropriate timeframe to allow after breakfast before you begin your training runs.
· Stick to the Program – Stay with what works nutritionally. Don’t attempt some new concoction the morning of the race and then find out it exceeded what your digestive system could tolerate. Leave that black bean burrito for another day!
· Hydration – As mentioned earlier, commercial sports drinks typically aren’t necessary for events like a 5K. Reserve those beverages for more vigorous events lasting over an hour in duration. Sufficient water throughout your training will surely do the trick.
All in all, following a training program like the one we’ve suggested and implementing a nutrition plan like the one we’ve outlined will ensure your body is more than ready to hit the pavement running. Make this year’s race your fastest time yet and please make sure to email us to let us know how your training is going and how you did in your race. Most importantly, have fun, stay healthy, and do your best to enjoy every training session!
Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting
Friday: Cross train
Paul J. Connolly is the founder/owner of PC Conditioning, LLC, a Watertown-based personal training and nutrition consulting service. A lifelong Watertown resident, he is a Certified Personal Trainer through the National Strength and Conditioning Association. His updated blog is located at the following: http://pcconditioning.blogspot.com. Paul can be reached firstname.lastname@example.org.
Vic Brown is an Assistant Coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service located in Kenmore Square. He is a Certified Strength and Conditioning Specialist by the National Strength and ConditioningAssociation and holds his Level 1 certification from USA Triathlon. Vic can be reached at email@example.com.
Monday, October 25, 2010
Sunday, October 17, 2010
Wednesday, October 13, 2010
Monday, October 04, 2010
Tuesday, September 21, 2010
Friday, September 17, 2010
Sunday, September 12, 2010
- Right now we've got training experts who don't train anyone and
strength coaches who've never competed in anything. Would you
take business advice from someone who doesn't have a business
or isn't making any money?
- I think personal training is much more difficult than working with
athletes. We've got 2 hours per week to counteract the other 166
hours of the week. It's not a good ratio to try and make changes.
- The trap-bar deadlift is probably the best lower-body exercise.
I think it's clearly the best bilateral exercise, since you're engaging
your erectors and your traps much more than in a squat.
- And another thing: stretching doesn't have to take that long. You
don't need to go to a yoga class. Just stretch your major muscle
groups like your hamstrings, groin, hip flexors, lasts, and pecs.
Shouldn't take more than ten minutes. When you realize later
on that all the injuries you're going to get are because certain
muscles get too tight or get knocked out of alignment, you'll thank