Wednesday, July 27, 2011

"Almost No One Has a Recovery Routine"

While it's important to track particulars in the weight room and on the overall strength & conditioning side of things, it's sadly true how almost NO ONE has a "Recovery Routine."

Monday, July 25, 2011

Dumbbell Quote from Martin Rooney

I love training with kettlebells, but sometimes feel they get all the hype. That same thought I recently had was echoed by one of my favorite strength coaches- Martin Rooney- in an article I read today. Check out his quote here:

"Kettlebells are a great tool, but since the explosion of the kettlebell cults, dumbbells have taken a backseat in training. Funny, but no one ever takes a picture with a dumbbell, yet I see more shots every day of people carrying a kettlebell like it was his or her first-born.

I have nothing against kettlebells and use them in my training. I just wonder if the KB explosion would've ever happened without the Internet? Kettlebell shirts, kettlebell necklaces...

Poor dumbbells, I'll miss them."

Sunday, July 24, 2011

One of my favorite MOTIVATING quotes! Proof that most people "Work Out"

"There's working out and there's training. Training is when you have a progressive plan with measurable goals and continual challenges. Working out is anything that makes you sweaty and tired but not necessarily bigger or stronger because it lacks consistency, direction and specificity.
I used to work out.
Now? I train."

John Wooden Talks Success

Solid "Grip Circuit" with Martin Rooney

One of my favorite strength coaches reviews a killer grip circuit in the above video. Get creative and try to develop one on your own. I've used "Plate Pinches" and "Dumbbell Farmers Walks" with clients with great success.

Wednesday, July 20, 2011

Health Club Stats

I'm a big stats guy and was curious as to some of the basic health club numbers. I checked with The International Health, Racquet & Sportsclub Association (IHRSA), the fitness industry's only global trade association. IHRSA represents over 9,000 for profit health and fitness facilities and over 650 supplier companies in 75 countries.Here are a couple stats I collected:
  • The national average age of a health club member is 40.7 years old
  • The avg. # of visits per year a person goes to their health club is 102

4 Reasons Why You're Still Not Lean

Daily Inspiration: I love the <span class=
We all have different training goals, but I will disclose that 90%+ of the time when I meet with clients, I continue to hear "lose weight, tone up" when I ask them about what their training goals are. In "my world," that means I want to get them as lean as possible (i.e. improve their "body composition" by way of increasing lean muscle and minimizing body fat levels).

I have one client now I've been working with who, like many others, didn't have a lot of pure weight to lose, but needed to improve her body composition. I'm happy to say she's doing that quite successfully. Total weight is down, while lean muscle mass, muscle "tone," - and STRENGTH- are ALL up. Love it!

Speaking of "getting lean," Coach Mike Robertson has a FANTASTIC article featured today on "T-Nation." Check it out by clicking the following link:

Friday, July 15, 2011

KFC Is At It Again

I was telling participants in my Boot Camp class this week about the "generous" act Kentucky Fried Chicken is currently involved in. Buy a HALF-GALLON of soda – with 800 calories from 56 spoonfuls of sugar – for $2.99 and a buck goes to Juvenile Diabetes Research Foundation.

Running & Reading- Will Smith

Tuesday, July 12, 2011

Eating Fat Doesn't Make You Fat- read on...

Fantastic article on today all about fats and the health benefits. A few of the selections may surprise you. Check out the full article here:

Wednesday, July 06, 2011

Your Best Female Body

I'm in the middle of Rachel Cosgrove's best seller, "The Female Body Breakthrough." As promised by Rachel when I met her in June, it's a good read. There's a lot of before/after shots of her clients over the years and it very specifically lays out how each client achieved her "new fit body" (hint: hard work and plenty of strength training play critical roles). In the book, Rachel comments on the whole notion that specific activities will give you a specific body type. It's actually pretty comical.

She states, "Just as running won't give you a runner's body, dancing won't give you a dancer's body- neither will Pilates. The goal is to get your best body, which most likely is not a runner's or a dancer's body but your own fit body"

I'm looking forward to finishing the rest of the book this week. I'll have a review in an upcoming newsletter. And to the others who LOVE Heather Mitts, I say You're Welcome :-)

Tuesday, July 05, 2011

25 Ways to a Fitter Summer

Core Performance had an article this week with a list of 25 ways to make this summer your healthiest ever. I'm a man who LOVES lists so I, of course, had to check it out. It including some very realistic options including the following:
  • wearing a pedometer to track your daily movement
  • keeping your workouts efficient
  • running with a friend
  • trying a new stretch

Nike Football with Dr. John Berardi

Good stuff with Nike Football featuring my favorite nutritionist, Dr. John Berardi. His Precision Nutrition program is still the top resource I recommend to people when it comes to eating healthier.

Moving Closer to Your Dream

Motivational Coach Dr. Rob Gilbert has a 4-step plan towards achieving goals that I was recently reading about and wanted to share with you:
  1. Make the commitment
  2. Make it public
  3. Make it happen
  4. Make no exceptions
So simple, yet SO effective! While Step 3 is all about actually getting it done, I think Step 2 is extremely underrated and typically ill-executed. That is, many people may THINK of a goal, but how many actually take the time to MAKE IT PUBLIC. I engage in this with my clients as I often share my personal training goals with them. Additionally, I have goals I have had written out on the whiteboard in my office since the beginning of the year. SEEING THESE GOALS EVERY DAY improves my success rate.

Take the time to make your goals public and jot them down in a place you will see them every day. Additionally, be sure to lay out the specific steps that must be undertaken to achieve these goals. "I want to lose 10 lbs. by the end of the summer" is a nice goal, but laying out the steps as to the daily/weekly activities necessary to achieve these goals is the most important part of it all.

Sunday, July 03, 2011

Where do American Men Get Their Calories?

Curious where American men get their calories from? It turns out the #1 source of calories in the American male diet is none other than beer! Breads, sweets, cakes, soda, and sports drinks finished a close 2nd. The average consumption of calories/day from beer in American men is 162.

Berry Your BP

A new Harvard study recently confirmed the benefits of blueberry consumption. It turns out the "Anthocyanins" in the blueberries aid in the reduction of blood pressure. Those who consumed blueberries presented with blood pressure scores 12% less than their counterparts. This summer, choose blueberries as a healthy addition to your Greek Yogurt and salads.

Education...not Medication

I had a chance to see this movie over the holiday weekend on Netflix Streaming. It was very good. It talked a lot about using nutrition as medicine, a topic that interests me. A few key points from this documentary that stood out for me were the following:
  • Less than 6% of graduating physicians receive formal training in nutrition
  • Good health makes a lot of sense, but it doesn't make a lot dollars
  • 2 handfuls of cashews give you a therapeutic dose of Prozac
  • What's going on in the mind can be influenced by the nutrients in foods