Sunday, November 02, 2008

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!

Friday, October 31, 2008

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!

Wednesday, October 29, 2008

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:


Monday, October 27, 2008

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.


Sunday, October 26, 2008

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.


Saturday, October 25, 2008

Winning is one thing- defending is another


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

Thursday, October 23, 2008

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.

Wednesday, October 22, 2008

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.

"Cardio Only" Does Not Work!

One goal most exercise enthusiasts have is optimal body composition. That is, we want to keep our % of body fat low and our % of lean muscle/fat-free mass high. While I encounter it more with females, there are still way too many people who want to lose weight only doing "cardio." They'll hop on the elliptical for hours and leave the gym a sweaty mess thinking they have done a good thing.

The best way to burn fat and increase lean muscle is a comprehensive program of strength training, interval conditioning, and a nutrition plan that contains plenty of good fat, lean protein, and complex, fibrous carbohydrates.

Sunday, October 19, 2008

What's In Your Food?


Curious about what those mysterious ingredients listed on the nutrition label of the food you're eating are? Sure, some of the names sound familiar but do you know what the others mean? We know what sugar is but do we really know what Monosodium glutamate (MSG) is where it's found? That's only the tip of the iceberg in terms of the preservatives added to so much of what we eat.
If you're as curious as I was, check out the following link from the International Food Information Council Foundation: http://www.ific.org/publications/brochures/foodingredandcolorsbroch.cfm


Thursday, October 16, 2008

America Wants YOU to Exercise


Care to challenge your friends, clients, colleagues, etc...? If so, check out the return of The President's Fitness Test. Established by The President's Council on Physical Fitness & Sport, the test examines all major components of fitness including muscular strength, endurance, and body composition. Go to the following web site to download a form and track your results: http://www.adultfitnesstest.org/). I'm currently in the process of engaging all my clients in it now and we'll be comparing numbers with those across the country.


Additionally, it's a good idea to track your progress so test yourself now, and then reassess in the spring to ensure you are on the right path towards optimum fitness. Remember, it's important to have healthy and realistic goals, but don't forget to keep them specific when possible. For example, get away from saying statements like "I just want to be healthy." Rather, engage in something specific such as trying to maintain an optimum BMI score.


Let me know how you do not only now, but in the spring. E-mail me if you need some assistance in meeting your goals or simply need a tip or two with your fitness and nutrition habits. I'll be glad to help!

Wednesday, October 15, 2008

Getting Away from Everything


When you work 7 days most weeks, you forget what a day off feels like. After having worked 1 month straight without a day off, I was overdue for some "me time." I took off and headed North and basically had the beach to myself, minus a few people walking their dogs. I relished the noise of the water as I got caught up on some reading and a few podcasts on the iPod. Good stuff.

Sunday, October 12, 2008

Micro Tetrasocks


Saw these came out a while back and still haven't had a chance to try 'em out yet. Let me know if you have. Essentially, it's a glove for your foot- an expensive one at that. I'm curious how they feel, react to the washing machine, cool your feet, etc... Email me if you've tried them.

Monday, October 06, 2008

Recommended Product

Just finished up my 12th book of the year (nerd alert). Check it out here:

Wednesday, October 01, 2008

Catching Z's


I STILL continue to tell clients, friends, etc... that sleep is the most overlooked variable when it comes to optimum health. People will exercise, eat right, yet fail to get consistent quality sleep. It's been proven people who get consistent quality sleep have more optimum body weight and report feeling less stressed.


The Boston Globe had a great story that echoed these thoughts:

Tuesday, September 30, 2008

Relative Strength


Great article from Core Performance recently about Red Sox star/MVP candidate Dustin Pedroia. In the article, Dustin gives 5 pieces of advice that we all can apply to optimize our training. Number two I can appreciate the most. Pedroia makes a constant attempt to surround himself with people who work hard and I try and do the same. Avoid negative people and surround yourself with those who push themselves and have a passion for what they do in life and good things will happen.


Here's the link for the article. And oh yeah...GO RED SOX!!!

OCT Newsletter Released


My OCT newsletter even makes my cute newphew smile. Check it out here and let me know what you think:
http://pcconditioning.com/newsletters/2008Oct.pdf
And no, I didn't make him wear that special shirt!

Monday, September 29, 2008

Product Recommendation

Just finished an excellent book for those looking to buy a home. I found a good used one for $1.67!!! Check it out here:

It's a Short Off-Season When You're Champions


Training camp for your World Champion Boston Celtics begins today. I'm PSYCHED!!!!

Thursday, September 25, 2008

It Takes More Than Just Exercise


Weight loss remains the #1 reason people exercise. Sure there are secondary goals that exist including "toning," improving bone density, and increased flexibility, but weight loss will always stand out. In this time of such sedentary lifestyles, it's imperative that nutrition be priority #1. Long story short: to lose weight, you can't JUST exercise. I have potential clients, friends, family members, etc... who consistently say things like "I walk a couple times/week, but just cant find the time to eat right. Translation: "I'm lazy and don't take the time to prepare things when I have free time and would rather watch 4 hours of football on Sundays."


How long does it take to:


  • open a container of Greek yogurt and throw in a handful of blueberries

  • grille a bison burger

Of course exercise plays a role in weight loss (calorie expenditure), but it takes a combination of both exercise AND nutrition to decrease body fat and increase lean muscle. Don't forget consistent quantity and quality sleep.

Monday, September 22, 2008

Energy Fluff


A client asked me the other day which energy drinks I like/advocate. Answer: NONE


Best ways to improve energy are as follows:


  • Adequate (quality AND quantity: 7-9 hours) sleep every night

  • Proper nutrition

  • Regular exercise

So simple yet so true. Stop fooling around with all the artificial stimulants (caffeine-laden drinks) and focus on quality rest and nutrition. Personally, I've found "energy" drinks cause my heart to race and for me to get the shakes. It's an awful feeling. Again, stick with getting enough sleep and eating right to fuel your workouts.

Sunday, September 21, 2008

Prepping Healthy Snacks


I read a fantastic article this weekend on designing healthy snacks. Amanda Carlson of Core performance (http://www.coreperformance.com/) suggested taking an item from 3 separate categories and combining them to make the perfect snack. It made so much sense. The 3 categories are as follows:


  1. Complex carbohydrate (organic fruit/veggies, whole wheat bread)

  2. Lean protein (fish, chicken, beans)

  3. Unsaturated fat (nuts, hummus)

Some healthy snacks I often make when I'm between appointments during the day include the following:



  • Carrots with hummus and a scoop of tuna

  • Apple w/natural peanut butter

  • Greek yogurt with shaved almonds

Try making up your own snacks based on picking from the aforementioned categories and let me know what you come up with. Good luck!


Saturday, September 20, 2008

A Financial & Fitness Analogy


This week has been the most volatile in the stock market for quite some time. In listening to people on the radio and on TV panicking how they are losing huge chunks of money, I came to realize that too many people are not diversified. That is, they "put all their eggs in one basket." This is analogous in the fitness community to someone who solely performs one specific activity.

A good portion of my work revolves around consulting with individuals in an effort to critique/optimize their training regimen. I often see too much of the same activity throughout their training cycles. For example, the "cardio" portion of a recent individual I worked with consisted of 6 days/week of jogging. This was all he did for the last 8 months! Even if he was training for the Boston Marathon, I would not have him ONLY running. To truly meet your respective training goals, you must create variety in your program. Instead of running every day, this guy could be swimming and cycling 2 days, while jogging and running the other days. It'd help recruit a variety of muscle groups and minimize his risk of injury.

In finance they call it diversification. In fitness we call it periodization. At the end of the day, the same message applies: don't put all your eggs in one basket.

Thursday, September 18, 2008

Pierce Preps for Banner 18


Great video of some off-season workouts with Paul Pierce and a couple of the Celtics rookies in Waltham. It's nice seeing NBA champions performing the exact same exercises I do. Check out the link here:

Tuesday, September 16, 2008

Tennis anyone?


Thanks to the suggestion of one of my top personal training clients, I'm back playing tennis again after a long hiatus (9 years to be exact). I actually used to play (and teach) tennis from as young as I can remember up through high school. For one reason or another, I stopped playing when I moved away to college and never got back into it. Now that I have access to clay courts, it's fun experiencing the game on a different surface thank I grew up on.


From a strength and conditioning standpoint, some of the greatest attributes of tennis is that it offers multi-directional movements, improvements in agility, and enhances your cardiovascular health. Thanks Matt for getting me back into enjoying the game I love. I'll end this post with admitting that I did lose my first "match" back, 6-4.

Sunday, September 14, 2008

The Reservation Ride


Boston.com recently profiled 25 activities to do that each cost less than $25. One that intrigued me was The Reservation Ride. Most intriguing: it's FREE! Click on the following for more information: http://www321.pair.com/oaries/localattitude/reservationsride.htm

Talking Roths


I work in an industry where many of my colleagues, and clients for that matter, are self-employed. While it's nice to not have to answer to a boss or wear a suit and tie every day, many of us are not eligible for an employer-sponsored plan such as a 401(k) or a 403(b). While SEP-IRAs are an option for some of us, the Roth IRA is the investment vehicle I often suggest to people.

Some people are "fortunate" enough to make "too much money" ($114,000 if you file as single, head of household or married filing separately and did not live with your spouse during the year) where they are excluded from participation in a Roth IRA plan. Those people should pay serious serious attention to the year 2010. During that year, and that year alone, there will be NO income restrictions. An article I obtained from Business tax Recovery breaks it all down:
---------------------------------------------------
Roth IRA Income Limits
An odd quirk in the recent legislation to extend the Bush Tax Cuts is giving IRA holders a huge break. For one year, and one year only, the Roth IRA income limits will not apply.

Roth IRA Income Limits
2010 may seem like a long way off, but something magical is going to happen then if you prepare for it. The recent legislation extending the Bush tax cuts contains a unique clause regarding the Roth IRA income limits. Specifically, it contains language that makes the Roth IRA available to anyone regardless of their income, but only for one year.

A Roth IRA is a retirement account that offers a lot of advantages. The primary advantage is found in the distributions from the account. Simply put, they are tax free if a couple of requirements are met. First, the distributions must be made after you pass the age of 59 years and six months. Second, you must have owned the Roth IRA for at least five years. If you meet this test, the money is yours free and clear including all the gains you have made from your investments over the years.

The only criticism of Roth IRAs has to do with income caps. Simply put, a person with a modified gross adjusted income of $100,000 or more cannot convert an existing IRA to a Roth. While many people fall below this Roth IRA income limits, those that were just over it certainly have had a beef.


In an effort to extend his tax cuts, the President agreed to a number of oddities in the new tax legislation. One of the strange clauses is a single year cap exemption. In 2010, the income cap of $100,000 will not apply to the Roth IRA. Put in simple terms, you can convert to a Roth in 2010 regardless of how much you make. You can only do it in 2010, not 2009 or 2011.

There appears to be no reason why the politicians would create a one year exemption to the Roth IRA income limits. It certainly seems a bit fishy, but you might as well take advantage of it. While 2010 seems far off in the future, it gives you time to plan any conversion. Remember, if you convert a traditional IRA to a Roth, you must pay taxes on the moved money. If at all possible, you will want to do this with cash you save between now and then. The more money you can cram into a Roth, the better off you will be in the end.
---------------------------------------
Now you know :-)

Thursday, September 11, 2008

The Power of Hello


VP of Nike talks about "The Power of Hello"
-----------------------------------------------
I work at a company where there are about a gazillion employees. I can't say that I know them all by name, but I know my fair share of them. I think that almost all of them know me. I'd say that's the reason I've been able to go wherever it is I've made it to in this world. It's all based on one simple principle: I believe every single person deserves to be acknowledged, however small or simple the greeting.

When I was about 10 years old, I was walking down the street with my mother. She stopped to speak to Mr. Lee. I was busy trying to bulls-eye the "O" in the stop sign with a rock. I knew I could see Mr. Lee any old time around the neighborhood, so I didn't pay any attention to him.

After we passed Mr. Lee, my mother stopped me and said something that has stuck with me from that day until now. She said, "You let that be the last time you ever walk by somebody and not open up your mouth to speak, because even a dog can wag its tail when it passes you on the street."

That phrase sounds simple, but it's been a guidepost for me and the foundation of who I am.

When you write an essay like this, you look in the mirror and see who you are and what makes up your character. I realized mine was cemented that day when I was 10 years old. Even then, I started to see that when I spoke to someone, they spoke back. And that felt good.

It's not just something I believe in; it's become a way of life. I believe that every person deserves to feel someone acknowledge their presence, no matter how humble they may be or even how important.

At work, I always used to say hello to the founder of the company and ask him how our business was doing. But I was also speaking to the people in the cafe and the people that cleaned the buildings, and asked how their children were doing. I remembered after a few years of passing by the founder, I had the courage to ask him for a meeting. We had a great talk. At a certain point, I asked him how far he thought I could in go in his company. He said, "If you want to, you can get all the way to this seat."

I've become vice president, but that hasn't changed the way I approach people. I still follow my mother's advice. I speak to everyone I see, no matter where I am. I've learned that speaking to people creates a pathway into their world, and it lets them come into mine, too.

The day you speak to someone who has their head held down and when they lift it up and smile, you realize how powerful it is just to open your mouth and say, "Hello."

Good fitness humor

One of my favorite stand-up comedians, Brian Regan...

Sunday, September 07, 2008

Monday, September 01, 2008

Produce Serving Sizes


People are confused about serving sizes when it comes to produce. Here's a nice breakdown to clarify things:
-1 piece of fresh fruit

-1/4 cup dried fruit

-3/4 cup of 100% fruit juice

-1/2 cup cooked or canned fruit

-1 melon wedge

-1/2 cup berries

-1/2 cup of raw or cooked vegetables

-1 cup of raw leafy vegetables
Also, the Center for Disease Control (CDC) has a great web site dedicated to fruits & veggies and has a section where it gives you feedback (including recipes!) as to the # of servings you need each day based on your age and activity level. Check it out here:

My niece could teach you a thing or two about healthy eating

She won't be 3 until November, but my adorable niece Hannah could teach some of my clients, colleagues, and friends a thing or two about healthy eating. Here she is proud of her whole wheat pasta, peas (one of her favorites), and good old H2O. Don't worry, she gets sufficient protein- just not at this meal. Keep up the great work Hannah :-)

Back to School Nutrition


Be on the lookout for a piece I am working on for my local paper on Back to School Nutrition. I'll post the link when it is published.

Friday, August 29, 2008

Post Workout Nutrition


Check out the latest mini-article I featured at Waltham's Waverley Oaks Athletic Club (http://www.waverleyoaks.com/):

September, 2008: Post-Workout Nutrition

By Paul Connolly, WOAC Personal Trainer

We all know by now that breakfast truly is the most important meal of the day. I’d argue that the post-workout (PWO) meal/snack is a VERY close 2nd. Exercise is a physiological stressor from which your body needs adequate restoration: enter the PWO meal/snack. A proper balance of carbohydrates, lean protein, and “good” (unsaturated) fat should comprise the PWO meal/snack. Optimum benefits are achieved when eating the PWO meal/snack within one hour of completing your workout. Some examples of nutritious PWO options include the following:

Homemade shake: Mix the following in a blender: 8-12 oz. water or skim milk (depending upon your caloric needs), fresh berries, 1 Tablespoon natural peanut butter, 1-2 scoops protein powder, and 6 ice cubes.

Chocolate milk: No, this is not a typo. Chocolate milk has a respectable Carb:Protein ratio (CHO:PRO of approximately 3:1) for consuming after a workout.

Greek Yogurt with Almonds: Admittedly, I’ve been on a Greek yogurt kick lately (high in protein and low in sugar). A small portion of almonds will provide complementary unsaturated fats.

Check out Paul’s online blog for more information: http://pcconditioning.blogspot.com/

Fuel efficiency for fitness professionals


If you don't own your own fitness studio or strength and conditioning center, you find yourself on the road a lot like me. With today's ridiculous gas prices, it's important to be as efficient as possible when planning your trips. Whether it be going to a fitness center, private home consultation, or a speaking engagement, I try to plan out my trips as efficiently as possible in an effort to save on gas. There are numerous ways to save on gas for fitness professionals. Here are my recommendations:


  • *Purchase gas in the morning when temperatures are lower and gas is denser.
  • Maintain proper air pressure in your tires and make sure you follow your manufacturer's recommendations as far as when to rotate them. The max amount of air pressure (PSI is the standard unit) will be written on each tire itself. Your guidebook (keep it in the glove box) will give a recommended pressure for both normal and cold conditions.
  • Slow down!
  • *Close the windows when driving on the highway. Open window increase drag and force your car to work harder, thus using more gas.

*Special thanks to IDEA Fitness

Mom & Dad monitoring school lunches


Moms and Dads can now monitor what their children are eating at school through a new system called "My Nutrikids." Parents can log onto http://www.mynutrikids.com/ to set up an account. Sure, this doesn't prevent kids from their continued trips to the vending machines, but it does give parents an idea of what schools are serving. While the number of obese children continues to soar, this is a great example of how to get parents more involved in their children's eating habits.

Thursday, August 28, 2008

Too good to play baseball?


I'm sure you've heard about this story by now, but this 9 year old Connecticut boy isn't allowed to play because he is "too good."


Wednesday, August 27, 2008

Fall nights


There's nothing like a late-night jog with this gorgeous weather we've been having lately. Gone (I hope) are the nights where it's still above 75 degrees. Fresh air and some good tunes on the iPod make for a nice little workout. What a great way to work off some stress too. Give it a shot!

Fighting Cancer with Exercise


Gyms and fitness centers have begun stepping in to meet a small but growing demand for programs designed to not only hasten recovery but to address the fatigue of chemotherapy, the swelling of lymphedema and the loss of muscle tone.

Check out the NY TImes link here: http://www.nytimes.com/2008/08/14/health/nutrition/14fitness.html?_r=1&ref=health&oref=slogin

Sunday, August 24, 2008

Another healthy snack


I've been snacking a lot with whole wheat crackers and roasted garlic hummus- delicious. While I like Trader Joe's brand, click here for a good recipe if you want to make your own and tweak any ingreadients:

Wednesday, August 20, 2008

DVD Recommendation

Just saw Man on Fire again. One of my all-time favs. Amazon has it here:

Music Production


I used to hate this time of year, as the summer slowly comes to an end. It gets darker earlier, and the start of school is right around the corner. However, this has now become one of my favorite times of the year. I get to plan my music out for my group classes for the fall/winter/spring sessions. If there's one piece of feedback I always get, it's how much people love the music I put together for the classes. That being said, I'm spending a big chunk of this week planning out all the tunes for my upcoming classes. For those I'm about to teach (can you hear me Danvers town employees?), any requests? :-)


Summertime Safe BBQ


Summer is almost over yet we typically have weather conducive to griling up until December. That being said, there has been some concern as to chemicals that appear during the grilling process called heterocyclic amines (HCAs). They are "carcinogenic" (cancerous) that can be caused by grilling at excessively high temperatures. These chemicals do not appear when grilling fruit or veggies. Long story short: pre-marinating your meats and cooking them on low/medium heat is your safest bet for a health, delicious, and safe meal.


For more info, click here:



Fall Boot Camp Wrap-up


Just wanted to give a quick shout out to my boot camp group who just finished up with me this week. Great job everyone!!! I look forward to seeing you in the near future.

Monday, August 18, 2008

Interesting diet for Mr. Phelps




So I'm sure you've seen Michael Phelps win his 8 gold medals by now- simply amazing. However, have you seen/read his nutrition plan- how 'bout them calories?!?! Too bad we can't all eat like that! Train like him and you can basically eat whatever you want. For more info, click here:


Friday, August 15, 2008

Recommended book


Awesome book to recommend: The 150 Healthiest Foods on Earth." VERY good. Here's a direct link to order your copy through Amazon:


Sunday, August 10, 2008

New e-book


My new e-book/training manual on resistance bands will be out in the fall. I'm doing some of the photo shoot stuff today for it. More details to follow in the future...

Friday, August 08, 2008

Sleep improves athletes' performance


Another notch for advocating good quality sleep to ensure optimum athletic performance:

Saturday, August 02, 2008

Going Organic


While "going organic" presents a monetary challenge, it may be the way to go when it comes to certain fruits and vegetables. Washington D.C.-based Environmental Working Group (EWG) recently ranked the produce that contained the highest amounts of pesticides. Personally, these are the ones I'd strongly advise purchasing the organic versions of. In order, they are as follows:


  1. Peaches

  2. Apples

  3. Sweet Bell Peppers

  4. Celery

  5. Nectarines

  6. Strawberries

  7. Cherries

  8. Pears

  9. Grapes (imported)

  10. Spinach

  11. Lettuce

  12. Potatoes

What is "Blood Doping?"

I had a conversation with a client recently about blood doping. We've all heard the trem, especially since we are getting closer to the Olympics in Beijing. Here's a link to an explanation on what blood doping is: