Enjoy the snow everybody!

AARP had a good article on snow shoveling safety on their web site I thought was worth sharing, particularly on a day like today. Check it out here: http://www.aarp.org/health/fitness/work_out/a2003-10-23-a2003-10-23-shovelsnow.html

For those who don't have the day off, please be careful driving.

Have a great day...

World's Greatest Stretch

Here's a strech my clients get a lot out of. It's great for hip mobility and loosening up hamstring tension, amongst other things. Many in the strength & conditioning community often refer to it as "The World's Greatest Stretch."

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Goal Reassessment

With 15% of 2009 in the rear view mirror, it’s time we take a look back at those goals you set. Sure, you had the right frame of mind in terms of accomplish something positive, but there’s a real art to goal setting. This month, let’s examine how precisely to go about goal setting:

Is your goal SPECIFIC enough? One thing I review with my clients is to make sure they set out exactly what it is they are seeking to accomplish. Instead of “I just want to be healthy,” consider something like “My goal is to increase the number of push-ups I can execute by 10% in 3 weeks.”
Is your goal MEASURABLE? If you’ve set a plan to lose weight, are you tracking it in a timely fashion (weekly/bi-weekly)? Avoid daily weigh-ins as the body’s hydration levels tend to fluctuate.
Is your goal REALISTIC? I had a consultation recently with a woman who returned to formal exercise after a 6 year hiatus and she wanted to complete a triathlon in March. She failed to realize the unrealistic nature of this goal, and thus selected a more appropriate, time-oriented goal.
Is your goal CHALLENGING? While your goal should be attainable, you should also make sure that you need to push yourself to achieve your goal.

Remember…we’re already 15% deep into 2009, so if you haven’t made gains towards meeting your goal, there’s no better time to start than now.

Vitamin Ingestion

Little evidence supports the theory that vitamins make us healthier. The Boston Globe featured an article (http://www.boston.com/news/health/articles/2009/02/23/vitamins_are_not_of_equal_value/) on Monday discussing this topic. Personally, I suggest clients who I know don't eat a balanced diet take them. A simple daily multivitamin is a safe way to ensure against micronutrient deficiency. Don't waste your time with all the hocus pocus places like GNC will want to push selling you. A generic brand (i.e. Target, Walmart, CVS, etc...) is fine.

The quote says it all and applies to whatever goals you are determined to conquer.

Excellent Interview with Dr. John Berardi

Nutritionist Dr. John Berardi is one of the world's greatest nutritionists. Check out a recent interview of him here...

Source of Inspiration

Regardless of who you are or what you do, times arise when inspiration is in need. That being said, I recently reached a moment where I admittedly needed some inspiration to get through a few life challenges. A person I've been greatly inspired by is the late Dr. Randy Pausch, a former Carnegie-Mellon University professor who passed away on 7/25/08 of pancreatic cancer. I've posted Dr. Pausch's speech (the abbreviated version) on my blog twice in the past and thought it was time to share it once again. I hope Dr. Pausch inspires you as much as he has me. Enjoy...

Nutrition Recommendation

As I've mentioned in the past, a combo of lean protein, good fats, and complex carbs is the key to optimum body composition. That is, when exercise is paired with a nutrition eating plan, good things will happen. Today for lunch I had the best turkey tips I've ever had (shout out to Sadie's Saloon in Waltham, MA: http://www.yelp.com/biz/sadies-saloon-and-eatery-south-waltham) with a garden salad. The macronutrient ratios were perfect: ample lean protein from the turkey tips, complex carbs and fiber from the salad, and "good"/unsaturated fats from the extra virgin olive oil.

Remember when planning your meals (this includes dining out) to try and have a little bit of each macronutrient. This will ensure you're intake of vitamins, minerals, etc.. is where it should be to reach your goals. E-mail me if you have any questions and continue to plan your meals (review menus of restaurants online, chop and wash veggies in bulk, etc...) for success!

Federal Physical Activity Guidelines Released

The US Dept. of Health & Human Services recently released its guidelines for physical activity. The guidelines, supported by both the American College of Sports Medicine (ACSM) and the American heart Association (AHA), suggest achieving a minimum of 150 minutes of moderate activity every week. 2.5 hours/week is not that difficult to achieve, particularly since it's been proven that exercise benefits can be equally reaped through intermittent OR continuous exercise. That is, you can break up the routine into segments if you don't have 30-60 continuous minutes.

For more information, log on to the following: http://www.health.gov/PAGuidelines/

Do As I Say, Not As They Do

Many of you will have to re-read the title of today's post. What I specifically meant when I wrote that title was that I wish more would follow what I advise as opposed to copying others in the gym. I'm still baffled when I see some of what I do each week.

Working in a commercial gym provides catalysts for much of what I blog about. I saw someone the other day hyperextending their lumbar spine so much to the point I had to walk over and explain how awful the damage they're potentially causing was. A service to their core musculature could have been exercises like Palloff Presses (http://www.youtube.com/watch?v=9luc3dg79F8) or Cable Chops (http://www.youtube.com/watch?v=o4TjIXqIKyY).

Instead of mirroring the exercises others waste their time on in the gym (crunches and leg extensions, for example), choose exercises that work multiple joints and multiple muscle groups. Our muscles work in groups, not in isolation and should be trained accordingly. Do as I say in terms of the exercises you find on my site rather than copying others who are probably making mistakes in the gym anyway. It becomes a "blind leading the blind" approach where injuries are the ultimate result.

As always, I welcome your comments and suggestions.

Excessive Weigh-Ins

One of my MANY pet peeves in this industry is hearing about people who weight themselves daily. I think it's simply ridiculous as your body goes through so many physiological changes relative to hydration levels and metabolism that can affect this number. Once/week, while still not a long time, is where I'd compromise with a client who wants to weigh her/himself daily.

Furthermore, the number on the scale isn't the most important number. It's one of many that correlate to overall health. Other numbers such as body composition (body fat %), total cholesterol, "bad" (LDL), "good" (HDL) cholesterol, triglycerides, and blood pressure should all play a role when it comes to attaining your health statistics.

Norms for the above referenced numbers can be found at Web MD (http://www.webmd.com/) or the National Institute of Health (http://www.nih.gov/).

Benefits of Meditation

With the economy the way it is, stress levels nationwide are undoubtedly high. People use various methods to manage and reduce stress. Yoga is high on the list for many, but I have found success with meditation. According to various holistic online resources, the physical benefits of meditation include the following:

-Lowered levels of cortisol and lactate-two chemicals associated with stress.
-Reduction of free radicals- unstable oxygen molecules that can cause tissue damage. They are now thought to be a major factor in aging and in many diseases.
-Decreased high blood pressure.
-Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.
-Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.

Something for Everyone

Someone in a recent class I was teaching asked me the infamous, "What's the BEST exercise for improving my balance?" Over the years, I've been asked "The BEST" question as I call it hundreds of times. People essentially are looking for the quickest means toward optimum results. Often times, there isn't always a straight answer I can give. Honestly, there are a lot of gray areas in my industry. It isn't all black and white. While I wish there was a blanket statement answer I could give every time they ask me a question, it'd make my job a heck of a lot easier- yet boring at the same time.

The fact we're all different in our own ways allows me to handle my clients individually. No one routine is identical to the next. Everything is relative. You need to do what works best for your body. While a push up may work for one person, an isometric hold may be better for the next. With respect to balance, yoga may be good for one person and tai chi good for the next. Don't be afraid to expose your body to different modes of exercise in an effort to avoid boredom and stimulate various muscle groups. Remember, life isn't black and white. There are plenty shades of gray.

Expeditious Male Aging

Oprah's favorite doc, Dr. Mehmet Oz, discussed the five things that age people most on a recent episode of Good Morning America. He spoke with a group of male staff members one day and female staff members the next. In my experience, males seem to worry less about their overall health so I've decided to post what Dr. Oz mentioned as the 5 things that age males the most:

1. Hypertension (high blood pressure)


2. Central adiposity (belly fat)


3. Stress


4. Smoking


5. Poor nutrition

What kills me figuratively and kills others literally is that ALL of the above are modifiable behaviors. Here's a link to the video and article from ABC: http://abcnews.go.com/GMA/OnCall/Story?id=6804508&page=2

Post-Workout Nutrution

Much has been made over the years when it comes to what type of macro-nutrient ratio works best when it comes to post-workout nutrition. Many from the endurance community (i.e. marathoners, triathletes, etc...) have chanted "carbs only," while more than a few "muscle heads" have reached for more protein than they need with minimal carbohydrate ingestion. So what works best after all this debating?

Toronto-based nutritionist John Berardi, who I follow regularly and whose work I love, concluded yet again in his latest research project that a combination of carbohydrates and protein post-workout is the "magic formula." His quote sums it up best: "So, for both long-distance and multi-event athletes, a carb+protein supplement immediately following exercise bouts is a good idea."

Thanks Dr. Berardi and keep up the great work!

A Decent Choice on a Chilly Day

Soup has been a staple in our culture for quite some time, but the downfall has been the high sodium content. That being said, Campbell's has a line of soups out called "Select Harvest Light" that aren't that bad of an option on a chilly day. In the Italian-Style Vegetable, there are just 50 calories a serving, no fat, 13 g carbs, 4 g fiber and 3 g of protein. But there are 480 mg sodium, or 20% of your daily recommended intake. I'd still give this product a thumbs up if you're looking for a low-calorie soup option that isn't super high in sodium like too many soups are.

Scholarship

As you may or not be aware, I am in my 2nd year of basketball officiating. I enrolled in a course with the International Association of Approved Basketball Officials (I.A.A.B.O.) @ Tufts University a couple years ago, and was fortunate enough to score a 90 on the exam. While many consider officiating a "thankless" job, I thoroughly enjoy it. There is so much to learn and it really makes you appreciate the game.

Anyway, this morning my officials' board had a meeting @ Tufts University and I was happy to learn that I was one of 9 recipients who earned a scholarship to attend the annual IAABO officials camp in June. Luckily, the venue has been moved to Boston University this summer. Having worked there in the past, I'll have no problem navigating my way around.

The camp will feature high level veteran college officials who will analyze my officiating. I will receive counseling from the officials as well as have games I referee that weekend taped and analyzed, all in an effort to improve the quality of my officiating. I plan on using this camp to move up the ladder, and one day officiate at the collegiate level.

He's Baaaaaaaaaaaack!

My fav. player is back with the Sox again. I know his offensive production is minimal, but defense is everything and he is the catalyst for successful Red Sox pitching and helping develop the younger players.

http://www.boston.com/sports/baseball/redsox/extras/extra_bases/2009/01/varitek_sox_agr.html

Having a Routine is Crucial

Do you have a systematic plan as to how you are going to go about today's workout? How about when it comes to tackling the necessary nutrition modifications? And that project around the house you've been putting off? My point is this: to make true change, you've got to structure a systematic "plan of attack." Look to the successful ones who get it done on a daily basis, in whatever context that is applicable to your given goal(s), and mirror their game plan. One person I look to is Ray Allen, of your World Champion Boston Celtics. He's my favorite player for various reasons, but one that stands out is consistency in his daily routine. He eats the same thing before games, leaves for the stadium at the same time, has a specific shoot-around program, etc... He achieves what he sets out to because of his specific plan of attack. He doesn't stray from what works.

Admittedly, I need to improve upon this just like many reading this do. Having a consistent routine will eventually makes things second nature. I used to never drink water, now I've got a bottle with me all the time. Some people struggle getting in their daily exercise, but having a buddy go with them helps them get it done. Whatever works for you that helps get the job done is something you have to stick with. Keep it consistent.

I've taken the liberty of posting a couple links below to recent articles on Ray Allen and his unmatched work ethic that I use sometimes as motivating tools. Maybe they'll work for you too:

http://www.boston.com/sports/basketball/celtics/articles/2008/04/20/routine_excellence_is_allens_secret/

http://www.boston.com/sports/basketball/celtics/articles/2009/01/26/routine_though_not_commonplace/

735 days, but who's counting?

Having been in the fitness industry for over five years now, I've certainly seen people in all shapes and sizes. Exercise enthusiasts from all walks of life have counted on me to motivate them and show them the safest way towards healthier living. Few clients possess the intrinsic motivation to get in all their workouts and push it 100%, but I'm fortunate to have one on my team of clients.

Today I wanted to take a moment to congratulate Larry B. (no, not Larry Bird) on achieving a goal I haven't come across in all my years of training. While we all try to get in all our scheduled workouts, Larry has done something few, if any, have. He has completed his daily exercise routine for 2 years (735+ days) straight. I know you're probably thinking that some of the days were a quick 15 minutes here or there, but no. Larry starts his day (at around 3 or 4 AM, mind you) with 2 hours of exercise. I've never encountered anyone who pushes it as hard as he does, while maintaining a quality social, family, and work life. Admittedly, I think he does too much, but the workouts keep him grounded and relieve stress.

Great job Larry! Maybe you'll finally take a day off like I've been asking you to do all this time :-)

U.S. group sues Coke over VitaminWater health claims

The Center for Science in the Public Interest (CSPI), an organization whose "Nutrition Action Newsletter" I subscribe to, filed a lawsuit against Coke recently. Many of my colleagues are in agreement with the CSPI, confirming that there is too much sugar in Vitamin Water and it has next to nothing to offer, nutritionally. Frankly, it's just another drink I don't mind my clients consuming once in a while. Yes, the sugar content is high, but if gets them to hydrate and they want something different than tap water, I am OK with it. Sure, there are better alternatives (water with a slice of lemon, chilled green tea, etc...), but if it's in moderation I am completely fine with it. I'd much rather my clients focus on the bigger issues such as getting enough lean protein, fruits/veggies, fiber, etc... An occassional Vitamin Water isn't going to hurt them- or you.

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.