Macular Degeneration

I recently came across an article in the Nutrition Action Newsletter that discussed macular degeneration. It is a medical condition which results in a loss of vision in the center of the visual field (the macula) because of damage to the retina (the pic above displays what your vision can look like if you suffer from such a condition). Like MANY other medical conditions (i.e. diabetes, hypertension, and hypercholesterolemia), the risk of developing macular degeneration can be lowered by implementing the following:

• Eating 5-9 daily servings of fruits and veggies, especially leafy greens


• Eat fatty fish (i.e. salmon) at least 2x/week


• Lose (or don't gain) excess weight


• Limit simple carbs that cause quick spikes in blood pressure (sugars, potatoes, white bread)


• Take an ordinary daily multi-vitamin

Like anything, keeping your weight in check and eating plenty of fruits and veggies prevent A LOT of potential problems.

Kevin Durant article

A former star @ The University of Texas and a current star for the Oklahoma City Thunder, Kevin Durant was recently interview by an Oklahoma newspaper. Last year's NBA Rookie of the Year, Durant discusses his off-season goals. Having worked with basketball players of all levels, the article provided me reassurance of how important strength training is for sports. Check out the article here: http://newsok.com/qa-with-kevin-durant/article/3366493?custom_click=lead_story_title

What Ruins Running

We're in full "running mode" in Greater Boston, so I thought today would be a good day to suggest reading the following article about how running issues/injuries may be correlated to footwear. Check it out here and let me know your thoughts: http://www.boston.com/bostonglobe/magazine/articles/2009/04/19/what_ruins_running/

Score one for the FDA

Nice job by the FDA last week warning Hydroxycut users to stop taking the supplement immediately (http://online.wsj.com/article/SB124119585491077697.html). I've admittedly had clients inform me they've tried it over the years to no avail. A few of them have experienced heart palpitations and some light-headedness. That being said, if you read my recent newsletter (http://pcconditioning.com/newsletters/2009May.pdf), you'd know how I feel about supplements. Here's a hint: I don't like most of them.

Anyway, you should know by now that NOTHING will outperform a sound exercise program complemented with excellent nutrition. As my newsletter says, "Supplements are progress enhancers, not progress starters."

"Savoring the Moment"

"Bravo" to Holy Cross for a program they recently implemented. They began offering the special meals - they call them "slow-food" dinners - last school year to encourage students raised in a fast-food culture to savor meals with fellow diners while learning to appreciate home-grown food and the people who prepare and serve it.

For the full article featured in The Boston Globe, click the following link: http://www.boston.com/news/education/higher/articles/2009/05/03/savoring_the_moment/

My Favorite "Posterior Chain" Exercise

Glutes and hamstrings (posterior chain) are areas where many need increased strength. An exercise I include is most clients' workout routines is "Stiff-legged Deadlifts." Check out nutritionist Dr. John Berardi performing them here:



Prone leg curls (http://www.youtube.com/watch?v=4yCiEUMTQAw) are often performed by people in the gym, but for an exercise that incorporates both knee flexion AND hip extension, consider the aforementioned "Stiff-legged Deadlifts."

Talkin' Fats

Of the 3 macronutrients, fats tend to get the worst rap. Sure, people foolishly still fear carbs, but it's fats that I find scare people the most. Like any other macronutrient, it's all about ingesting the more nutritious type. Below I've assembled a list of fats to avoid and fats to incorporate:

"Bad" (Saturated)

• fatty red meats (beef, lamb)


• butter and margarine


• fried foods

"Good" (Unsaturated)

• Avocados


• Nuts (i.e. walnuts and almonds)


• Olives


• Fatty fish (i.e. salmon and mackerel)
  

Guacamole Recipe

Just came across this homemade guacamole recipe, courtesy of Nutrition Action Newsletter:

Mash the flesh of 1 avocado. Mix in 2 Tbs. diced sweet onion, 6 diced cherry tomatoes, the juice of a lime and voila....homemade guacamole.

Try a handful of baked blue corn chips with the above recipe for a delicious snack.

Run For Your Life

I thought Geoff Edgers did a great job with this recent article from The Boston Globe. Everyone around these parts has running fever as the Boston Marathon took place this week. In addition, we're due for low 80s all weekend so you're bound to see lots of runners along the Charles. Do your best to keep your eyes on the road when flying down Storrow Drive, and not not on the cute girls jogging. I've almost gotten into a few fender benders over the years doing that; and I'm sure I'm not alone!

Here's the link for the Globe article:

http://www.boston.com/lifestyle/articles/2009/04/16/run_for_your_life/

Sorry for the brief hiatus. Had to catch up on a bunch of stuff. I'm happy to be back and I'll be posting more info. at least a couple times/week. I'm a week away from the release of my May newsletter so keep your eyes peeled.

Until then...

Go C's

Go Sox

Go B's

:-)

TGIF

Hi everyone-

I haven't been posting as often as I'd like to. I'm busier than I've ever been and between clients, moving my office, dealing with a few personal issues, etc..., it's been tough to stay on top of the blog entries. That being said, I'm going to be taking a brief hiatus. I'll start posting again as soon as possible. Thanks to those who continue to provide feedback with all my blog postings.

Keep in touch,

-PC

Boston's Cardiac Surgeons About to Get Richer

Following the fascination of Krispy Kreme, Guatamela-based Pollo Campero is now a featured attraction in Chelsea. People are lining up by the hundreds just for a taste of this artery-clogging treat they call fried chicken. We know now that trans fats and saturated fats are the "bad fats-" so says the American Heart Association (http://www.americanheart.org/presenter.jhtml?identifier=532). That being said, people continue to make negative nutrition choices.

Additionally, research from the Harvard School of Public Health has confirmed (http://caonline.amcancersoc.org/cgi/content/full/56/2/64) that several risk factors of cancer are modifiable. Excess consumption of fried foods is correlated to an increased risk for heart disease. My point is that with all this fried chicken eating, there's bound to be a further increase in obesity, hypertension, and hypercholesterolemia- ALL preventable/modifiable. Our local heart surgeons are about to get richer. Thanks Pollo Campero!

Benefits of Whole Grains

The message is pretty clear: whole grains are good for us. Like anything else, I always need to know WHY. The following is a nice breakdown of the benefits of whole grains:
-They’re high in fiber
-They’re slow to digest which helps to control blood sugar
-They’re satisfying, and thus keep us "comfortable full"

Highly nutritious whole grains include any of the following:

• Quinoa


• Millet


• Barley


• Bulgur

The Basic Stuff is the Best Stuff

With spring upon us, exercise enthusiasts often fall prey to the flashy new trends. We're bombarded with advertisements from various media outlets (magazines, TV infomercials, etc...) telling us that product X or Y is the best way to get in shape. Year after year, the main message I tell people never changes: "The Basic Stuff is the Best Stuff." That is, there's no need to hop on some wobble board to "improve" your balance or buy that expensive DVD. The truth is the best exercises that remain staples in the routines of the most successful people haven't changed in years.

Exercises such as chin-ups, push-ups, and squats still remain 3 of the best that should be included, in some manner, in your weekly routine. Sure, they're challenging, but that's the point. They work multiple muscle groups and practicing them facilitates activities of daily living. Look over your routine today and make sure you have the aforementioned exercises in your routine.

New addition to my daily treat

If you're a follower of my blog, you know by now that Greek yogurt is one of my favorite snacks. Over the years, I've used various items to flavor it up, from Stevia to blueberries to honey. This week, I tried some fresh pineapple chunks with a dash of granola. Yum! Give it a try and let me know what you think.

Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which play a major role in the body's healing process. Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Suggested Training Manipulations

Sometimes I get the random question, "What can I do to make my workouts a little more challenging?" Here are just a few examples:

• Increase your training volume (that is, increase either the # of sets, reps, or weight lifted on a given exercise)


• Decrease your inter-set rest periods (time it using a watch and you'll be amazed how FAST that 30-90 seconds elapses)


• Use a heart rate (HR) monitor during the conditioning ("cardio") portion of your workout rather than simply judging how you feel.

3 Things I Hate

Random things I hate (I'm not being negative, I just had some random things to vent about :-)

1. Perusing through other blogs of trainers, nutritionists, etc... and seeing that person's daily workout posted EVERY DAY. We get it- you work out. The whole world doesn't need to see it. I know it may motivate them to post it, I just don't care to see it.


2. When people say things like "I work out 5 days/week," and clearly don't. There's a guy at my gym who does this and I'll give him that he "goes to the gym" a few days/week, but I hardly see working out, never mind training.


3. When basketball players don't practice their free throws. Villanova clearly does!

He's Baaaaaaaaaaaack!!!

Kevin Garnett returned to the Boston Celtics' lineup Friday night against the Spurs after missing the past month with a strained right knee.

Don't Lose Sight

No matter how high you have to reach, keep striving to reach your goals. Don't let a minor setback here or there alter your focus. You can't ignore the past, but simply acknowledge it and move on as you only have control of the present. A long journey begins with the all-important first step.

Great article today on ESPN.com

http://sports.espn.go.com/nba/columns/story?columnist=adande_ja&page=outliers-090318

Happy St. Patrick's Day!

Should you drink?

Good article in today's paper about whether or not drinking is a good idea. Check it out here: http://www.boston.com/news/health/articles/2009/03/16/should_you_drink/?page=1

Off-Topic Product Recommendation

As I've mentioned in many past newsletters and blog posts, music is my favorite thing in life. That being said, I wanted to recommend a DVD/CD package produced by musical genius, David Foster. The following is the description of the product, courtesy of Amazon.com:

The spectacular one-night only concert of David Foster and Friends, featuring Foster, Andrea Bocelli, Michael Buble, Josh Groban, Katharine McPhee, Celine Dion, Blake Shelton, Brian McKnight and Charice, is now available on CD and DVD. Spotlighting #1 hits, award-winning songs and other favorites-all but one originally penned and/or produced by Foster-the May 23, 2008 show at the Mandalay Bay in Las Vegas was unforgettable. Now 'Hit Man: David Foster and Friends' scores a direct hit with music fans at home.

To order this amazing DVD/CD, click the link below:

http://www.amazon.com/gp/product/B0018CK5RW?ie=UTF8&tag=pccon-20&linkCode=xm2&camp=1789&creativeASIN=B0018CK5RW

I'd love to hear what you think after you check it out.

Front Squats -vs- Back Squats

I've read a lot over the years on the pros and cons of back squats versus front squats. I've done both and prefer the feel of front squats- when using a barbell that is. My favorite squat is the 1-leg bench squat, AKA "Bulgarian Split Squats." More on those in a future post, but for now, check out this article on Front versus Back Squats, courtesy of Prescision Nutrition:

http://www.precisionnutrition.com/research-review-front-or-back-squats

Brown bagging it

Boston.com ran a piece today on packing a lunch that I thought was pretty good. See what you think: http://www.boston.com/lifestyle/food/articles/2009/03/12/pack_a_lunch_save_a_bundle/?p1=Well_MostPop_Emailed1

Thumbs down for diet soda

A new six-year observational study in the journal Diabetes Care discovered that people who drink a daily diet soda have a 36 percent greater risk of metabolic syndrome when compared to those who pass on downing all soda. Regarding type-2 diabetes, the risk jumps 67 percent.

Check out the full article, courtesy of Core Performance, here: http://www.coreperformance.com/daily/news/is-dIet-soda-really-a-better-choice.html

Nutritionist Walter Willett and the Harvard School of Public health recently sponsored an invitation-only "Worlds of Healthy Flavors" conference. Willett is thinking about suggesting a regulation to mandate salt reduction in all packaged and processed foods. He's also suggesting a national tax of up to 18% on sodas and candy.

To read more, check out the following link: http://www.boston.com/lifestyle/food/articles/2009/03/04/goodbye_trans_fats_now_its_salts_turn/

Golf Exercise

I had a client who just got back from golfing in California ask me what a good exercise was to improve his game. While a handful came to mine, one I like to perform are cable chopping patterns. They don't require much weight, yet are quite effective. There are different variations, and here's a nice video demonstrating such variations:

Iraqi Weightlifting

The Boston Globe ran a good article the other day about Iraqis turning to weightlifting as a means of returning to a more normal life after recent newfound stability has entered their lives. There is an absence of militias and their markets are fully stocked, according to the article.

With all the violence that has gone on there over the last few years, many residents simply could not leave their homes. They reverted to huge amounts of watching TV, cigarettes, and high-calorie foods. Not surprisingly, many put on large amounts of weight and are now looking to work it off.

The article also talks about the emergence of supplement stores and a new generation of gym owners, once specifically who is a big follower of Arnold Schwarzenegger. The direct link for the article is as follows:

http://www.boston.com/news/world/middleeast/articles/2009/03/01/with_a_lull_in_violence_iraqis_turn_to_weightier_matters/

Still my favorite "old school" snack

For a period of 10 years or so, I probably had peanut butter and jelly sandwiches for lunch every day. Peanut butter packs a ton of nutrients- including plenty of good ("unsaturated") fat- and is very inexpensive. Use whole-grain bread and pay attention to the serving size.

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.