Your iPhone as a HR Monitor

If you're like me, you think your iPhone may be the best gadget ever invented. That being said, New Zealand-based developer Bluespark has come up with a very simple and great idea - a heart rate monitor for the iPhone. Chceck out the full story here: http://www.appcraver.com/heart-monitor/.

Webinar Key Points

Monday night I attended a strength & conditioning "webinar." For those unfamiliar with the term, a webinar is essentially an online seminar where attendees simply log on to a live presentation. In this case, presenter Frank Dolan discussed evaluation and program design for teams and large groups. Coach Dolan is the President of Sports and Fitness Performance, a company dedicated to helping people achieve their sports and fitness goals through cutting edge training methods.

A few points I drew from the presentation were the following:

• "Entrepreneurs are always pursuing the impossible-" This is something Dolan was told as he started his career and he chose to continue to work hard and has become quite successful in the strength & conditioning industry.


• "Fix the movement, not the muscle-" As a trainer, strength coach, etc..., it is important we not address muscles in an isolative fashion. Rather, we need to continue to look at functional movements and work hard to "fix" those.


• "Be willing to be influential"- Go against the grain, even it means doing the opposite of what everyone else in the gym is doing. The machines are sexy marketing, but free weights and body weight exercises continue to be the best approach towards optimum function.

At the conclusion of the presentation, you can ask the presenter questions and I asked him about presentation style and how to improve the logistics of presenting. He referred me to a specific computer program he uses and additionally suggested the book "Presentation Zen," found here: https://www.amazon.com/dp/0321525655?tag=pccon-20&camp=0&creative=0&linkCode=as1&creativeASIN=0321525655&adid=1TJBSH3PA5XBZXAB5H78. I've added that to my ever-growing "To Read" list for 2009. If you read it, let me know what you think.

Core Training Revisited

Great links here on true "Core Training:"

http://www.coreperformance.com/daily/movement/core-training-misunderstood.html

http://www.nytimes.com/2009/06/21/magazine/21FOB-physed-t.html?_r=1&scp=3&sq=Phys%20Ed&st=cse

http://well.blogs.nytimes.com/tag/phys-ed/

Positive Feedback Received

I received an unexpected email this week from an individual who participated in an 8-week group exercise program I conducted in Danvers, MA last fall. Each week, I saw improvements in her workouts, but little did I realize I'd be helping her make such great changes in her long-term exercise patterns. Here is what she wrote to me...

----------------------------------------------------------------------------------

"Hi Paul,

I just wanted you to know that because of you and your class I have been going to the gym 2-3x/wk for exercise and Zumba - I have lost a few pounds, but several inches, my clothes are all falling off (oops?), and the best is that I feel soooooooo much better. I have more strength, stamina and I don't feel fatigued during the day anymore. I just wanted you to know that you're a miracle worker. I hope you're well and having fun. Keep in touch."

Carol F.
Danvers, MA

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This is the kind of stuff that continues to make me love what I do. It's truly rewarding. Keep up the great work Carol!

Taking the Path (Stairwell) Less Traveled

In my June newsletter (http://pcconditioning.com/newsletters/2009June.pdf) I wrote a piece on how effective Step Mill machines were. I'm a huge fan of stair training, assuming your joints can tolerate it. Ironically, the New York Times recently ran a really good article on how stairs need to be encouraged more in the architecture of new building construction. I couldn't agree more. I was in a situation recently where I went to visit a relative at a local area hospital and when I asked where the stairs were, the woman I asked looked at me like it was strange for me not to take the elevator. Ironically, we went to the same floor and I beat her up :-)

Then, on my way out, I was only allowed to take the stairs to the 3rd floor. To go to the ground floor via the stairs, I'd have to know the keypad code to exit the building or the alarm would go off. Thankfully, a nurse was on her way out (soon-to-be lit cigarette in hand, mind you) and let me out too. Wow.

The full article from the New York Times can be read by clicking the following link:

http://www.nytimes.com/2009/06/16/health/research/16fitn.html?_r=1&ref=nutrition

Precision Nutrition

Last post I announced my upcoming affiliation with a nutrition company and today it's official. I have linked up with Precision Nutrition as I have found their resources incomparable. I'm excited to be able to share the countless resources they offer, including recipes, online forums, and positive motivation. To get started, you'll need to click the following link: http://precisionnutrition.com/cmd.php?pageid=987117

I continue to realize as time goes on that nutrition is where my clients, friends, family, etc.. need the most assistance, so I have chosen this area as an increased focal point to get people on track towards meeting their goals.

Again, check out the link to get started. We're halfway through '09 and if you're not on track towards meeting your goals, there's no better time than NOW to get going!

Nutriton Resource Announcement

Hi everyone-

I'm pleased to announce that after a long time of researching various companies, products, etc..., I've found a nutrition company whose services, products, etc... I'll be sharing with you in the immediate future and over time. In upcoming newsletters, I'll post various links with specific pieces of info. that have been proven to not only help your training and conditioning, but improve your body composition and achieve your best results.

Using this summer to follow the forthcoming nutritional guidelines and resources I include in emails and upcoming blog postings should be a priority if you're finding your nutrition isn't already on point. More to come in the near future so stay tuned...

-PC

Choose a Rainbow on your plate

When peeking through the produce at the grocery store, remember that color matters. Each color of a specific fruit or vegetable contain specific "phytonutrients" that help promote optimum health. Next time you sit down to eat, look at your plate and make sure there are as many different colors represented as possible. As the saying goes, you want a "Rainbow on your plate."

50 pounds of weight loss

Glenn Yoder of The Boston Globe wrote a piece in today's newspaper how he made simple changes in his life and now he's down 50 pounds. It's continued evidence that small changes implemented systematically over time can go a long way. Click the link below to read the full story:

http://www.boston.com/lifestyle/food/articles/2009/06/17/bostoncoms_glenn_yoder_details_his_50_pound_weight_loss/

Sneak Preview of an Upcoming Article

I've got an article that will soon appear in the newspaper on goal re-assessments. I'll post the link when it's published, but for now here's a super brief sneak preview:
..."without a specific plan, resolutions are too vague to maintain over time..."

Naturally Flavor That Water

Celebrity trainer Valerie Waters recently had a couple successful clients of hers disclose some of the items they added to their water to get them to drink more (I always use the first one). The suggestions were as follows:

lemon slices
cucumber slices
fresh squeezed lemon
mint
sliced strawberries
watermelon chunks
frozen grapes
lemons

Water, milk, sports drinks- what's the best choice?

The American College of Sports Medicine had a roundtable on Hydration and Physical and Activity I wanted to share: http://www.acsm.org/AM/Template.cfm?Section=Past_Roundtables&Template=/CM/ContentDisplay.cfm&ContentID=2729

Let me know what you think. My approach is simple: if you're working out hard for over 60 minutes, consider the implementation of a sports drink. Milk has also proven effective post-workout.

Nutrition Tips

I have a few good ones for you today:

-Buy in season (i.e. berries in the summer)
-Consume beans (good source of plant-based protein)
-Choose store brands (a GREAT way to save money)
-Shop the perimeter (I'm sure you've heard this one before. The perimeter is where the most nutritious foods like fish, poultry, produce, etc... reside)

Great job Lunenberg Fire Dept.

Monday's schedule took me out to Lunenberg, Massachusetts where I conducted a 90-minute strength & conditioning seminar for their Fire Department. The folks who came did a great job. We went over a lot of the FAQ's on exercise and reviewed form and technique on about 15 different exercises. I made it a point to stress that a lot of their exercises can be done by using their own body weight (i.e push ups and split squats). In addition, many of the folks hadn't been using the fire dept. fitness center, but I think many of them now will.

I'll most likely head back in the fall for a follow-up program. Between then and now, I'll have them check in with me individually over the summer like I do with a lot of other clients I've worked with in the past. It's a great way to stay motivated and ensure proper exercise progressions are intact.

Great job Lunenberg. Can't wait to see you in the near future!

Shining Star

I had a very proud moment this week as one of my top clients finished up her high school athletic career. I always feel like a proud parent when an athlete I train prepares to head off to college after training with me. Today I tip my hat off to Lexington High School's Sabrina Gordon.

Sabrina started training with me a few months back to engage in some pre-season lacrosse strength & conditioning, but more specifically, to engage in injury prevention methods as she suffered through several ankle injuries. While her lacrosse skills were in check, my role as her strength & conditioning coach has been to prepare her body for the rigors of a season. As you may or may not be aware, the primary goal of a sound strength & conditioning program is injury prevention. Of course Sabrina's agility, strength, and stamina all improved throughout our training, but I am thrilled to say since she began training with me, she hasn't suffered a single injury.

Injuries come about in many young athletes from overuse patterns. This is why the training program I engaged Sabrina in entailed multi-directional movements, varying intensities of conditioning, and varying loads with strength work. In other words, I had Sabrina do different things on different days so as not to overwork certain muscles. We began each workout with a dynamic warm-up and engaged in agility work 2-3 days/week in addition to the total body strength training 3 days/week. Interval conditioning also played a major role in our training.

I can say with all honesty that few, if any, athletes I've trained work as hard as Sabrina. She truly defines the term student athlete. I think that term gets thrown around a lot, but Sabrina truly captures it. It's a thrill working with great athletes and great students, but not too often do I encounter students who enroll in more AP classes in one semester then I took my entire high school career.

Sabrina's lacrosse career came to an end in the MIAA tournament this week with a tough loss to Reading. Recently, however, Lexington triumphed over Middlesex-league rival Winchester High School (http://www.wickedlocal.com/lexington/sports/high_school/x1083516813/Girls-lacrosse-beats-Winchester), a team it had not beat in 10 years! I was so happy for Sabrina as that was a high point in her lacrosse career. She played well, scoring three times with one assist.

This Sunday, Sabrina will graduate from Lexington High and head to Tufts University at the end of the summer. This summer, we'll be preparing her for her next big step as her collegiate career will begin before she knows it. Having worked with Division 1 women's lacrosse players at Boston University in the past, I'll be able to apply what I've learned to prepare Sabrina for the rigors of NCAA lacrosse.

I often tell Sabrina to say to herself during each training session, "I will not be outworked." It's one of my favorite mantras that I instill in the athletes I train. They know there are others out there in weight rooms across the country training hard who may possess more talent, but they will certainly not outwork the athletes I train.

Please join me in wishing Sabrina the best for a successful academic and athletic career at Tufts University. Keep up the great work Sabrina!

Importance of Sleep

I preach to my clients about it all the time because it's true. Sleep is critical in more ways than one. In fact, here are six reasons not scrimp on sleep, courtesy of the Harvard Women's Health Watch:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.



2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.



3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.



4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.



5. Cardiovascular Health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.



6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Boot Camp Underway

We just finished up session #1 of the 2009 PC Conditioning Boot Camp tonight. I'm psyched to have another great roster this summer. I worked them pretty hard, even though it was only our first session. I'm so blessed to have such a good following of people who know they need to work hard to achieve results. These ladies and gentlemen are the reason I love what I do and hope to do it for a long time. Keep up the great work everyone! Only 9 more classes to go :-)

How Do Celeberities REALLY Lose Their Pregnancy Weight?

The pictures of celebrities miraculously shedding all their baby weight grace the pages of People, Shape, etc... each month at your local newsstand. "So how did they do it?" is the typical reaction when we look at the photos. I recently came across a blog post from nutritionist Jonny Bowden I thought you might find interesting. Check it out here:

http://www.jonnybowden.com/2009/05/how-celebrity-moms-really-lose-baby.html

Doctors urge less pregnancy weight gain for obese women

Excellent article from the Associated Press today about weight gain during pregnancy. Having engaged clients in both pre- and post-natal strength and conditioning, I found it quite interesting. If you're curious about exactly how much weight you should be gaining, check it out here: http://www.boston.com/news/nation/washington/articles/2009/05/29/doctors_urge_less_pregnancy_weight_gain_for_obese_women/

Protein for Pennies

Since it's not cheap to eat quality foods, I thought I'd take a moment to list out how much (price per 10 grams) it costs for specific protein selections. A chart I found in the latest edition of Men's Health magazine listed the following selections:

• Black Beans- 13 cents


• Turkey- 14 cents


• Chicken breast- 24 cents


• Eggs- 26 cents


• Ground beef- 34 cents

If you take an individual who needs 100 grams of protein/day, it'd cost them $2.22 in protein per day based on incorporation of the above sources. If you pair that with some good quality fiber sources and unsaturated fats, you've got yourself a good nutrition program that doesn't actually cost a fortune.

Happy Memorial Day

I just wanted to say a quick Happy Memorial Day to everyone. This is the official kickoff to summer filled with BBQs- I love it. Make sure and take some time to honor those who've passed away who served in our military. Here is one of my favorite versions of America the Beautiful I like hearing on Memorial Day. Enjoy...

It's Summer Time in the City

Memorial Day is, in my opinion, the beginning of summer. Nothing beats a good cookout with family and friends. I've had a few clients and friends lately email me about ways they can make this year's cookout one that encompasses more healthy options. Many of them were shocked to hear my response that I gave many of their choices a thumbs up. As I said to them, it's not always what you eat, it's how it's prepared.

First off, we all know grilling is one of the healthier ways to prepare our meals, followed by baking and broiling. My only caveat is to watch how high the flames get and how well you cook any meats you serve. Cooking at high cause a release of chemicals which have drawn a lot of attention in print media. Heterocyclic Amines (HCAs) form when food is cooked at high temperatures, and they’re linked to cancer. In terms of HCA, the worst part of the meat is the blackened section, which is why you should always avoid charring your meat, and never eat blackened sections.

That being said, there are plenty of healthy items you can enjoy this summer on the grille. The following is a general list to follow:

• Flip your burgers often as this will help cut down on HCAs.


• Fill a jug with water, ice, and sliced lemons, then fill yourself up with more water than calorie filled beer and soda.


• For something different, try grilling fruit, like apples, peaches, and pears.

In addition, now is the prime season for some delicious fresh fruits and veggies. Current in--season selections" include the following:

• asparagus


• spinach


• peas


• coconut


• Florida strawberries

Happy grilling and keep in touch :-)

Gatorade Files Lawsuit Against Powerade

Interesting lawsuit filed by Gatorade against it's main competitor, "Powerade." Check out the details here: http://www.popsci.com/entertainment-amp-gaming/article/2009-05/gatorade-files-lawsuit-against-powerade

Metabolic Syndrome

Ever hear of the term "Metabolic Syndrome?" It is essentially when a person has three or more of the following risk factors:

• HDL ("good") cholesterol (<50>
  
• Blood Pressure (>/= 130 mm Hg [systolic]; >/= 85 mm Hg [diastolic])


• Waist Circumference (>35 inches for women; >40 inches for men)


• Fasting blood glucose (>/= 100 mg/dl)


• Triglycerides (>/= 150 mg/dl)

All of the above can be modified through proper nutrition and a sound exercise regimen. In addition, a moderate amount of weight loss can help prevent all of the above.

100 calorie packs

Nutritionist Chris Shugart had a nice article recently at T-Nation. My favorite part of the article was his rant on the infamous 100-calorie packs. Like him, I'm not a big fan. Here's what he had to say (pardon the cursing):------------------------------------------------------------------

"Shit is Shit: A Rant"

So my kiddo and I are doing some grocery shopping earlier this week, picking up some things for me to pack in her lunch. She grabs some of those 100 calorie snack packs and tells me she wants them because they're "healthy."So, we spent the next few minutes talking about portion control and why those 100 calorie snack packs are still just candy, albeit in smaller quantities. (Since we were both on Heelies in a Super Wal-Mart, this was actually more fun than it sounds.)And this reminded me of a pet peeve of mine — eating shit foods and justifying it because you're only eating a little shit, not a lot of shit.Well, shit is shit.Portion control is about as effective of a fat loss method as the "I'll only put it in a little" method of teenage virginity preservation. Most human beings, especially those who are clearly over-fat, can't eat just a little of a delectable food. No fat person eats a single Oreo and walks away. They ought to list the serving size as per row of cookies, rather than per cookie. That would be more realistic.Now we have this nonsensical "100 calorie" switcharoo going on. My gripe is twofold:

1) It's still shit. It's still bad for you. It'll still wreck your health, shorten your life, and turn you into an ugly naked person. It's not healthy just because it's served by the tiny handful.My daughter gets it now, but do fat adults? Do they want to get it, or will they willingly suspend their dietary disbelief and convince themselves they're not eating shit so that they can enjoy said shit even more?

2) Wouldn't you rather eat a whole bunch of nutritious, healthy, great-tasting food rather than a handful of shit?Well, you can. You can whip up your own meals that are nutrient dense and calorie sparse: plenty of protein, fiber, healthy fats, and other good stuff, but not that many calories. That way you can eat a lot, get full, and still have abs. Better than a handful of Oreo "crisps," huh?

----------------------------------------------------------------------

Another good article here: http://www.fitnessmantra.info/2006/08/18/100-calorie-packs-calorie-controlled-but-nutritionally-empty/

Americans Skimp on Healthy Activities in Bad Economy

I had the TV on in the background last night as I was finishing up some work in my office when I heard they would be reporting on how Americans are skimping on their health based on our current "recession." The reporters talked about a survey put forth by the American Heart Association (http://news.yahoo.com/s/usnw/20090517/pl_usnw/americans_skimp_on_healthy_activities_in_bad_economy)where they questioned 1,000 people. Needless to say, the results were rather disturbing, yet not completely surprising. Highlights of the survey included the following statistics:

• 57 percent said the economy has affected their ability to take care of their health.


• 32 percent have made a change in the last six months to save money, such as delaying preventive care appointments, not taking medications or skipping the dentist.


• 25 percent of those with gym memberships have cancelled in the previous six months.


• 42 percent plan to make changes in the next six months that may impact their health, such as buying fewer fruits and vegetables.

One specific portion of the news segment showed a woman in the mid-west who said that if she only had 75 cents to give her daughter for lunch, her daughter "has to choose chips." I couldn't believe how dumb this mother sounded. Having gone food shopping the day before, I recall seeing bananas were 19 cents/each. If you pair that with a touch of natural p. butter you'd be spending the same, if not less. That was a sheer case of the mother being lazy, and undoubtedly uneducated/misinformed. The truth is, you CAN eat healthy on a budget, as proven by a recent Consumer Reports article: http://www.consumerreports.org/health/healthy-living/diet-nutrition/diets-dieting/dieting-on-a-budget/downturn-diet/dieting-on-a-budget-downturn-diet.htm.

Making proper nutrition choices and exercising doesn't have to cost a fortune. Walking outdoors and performing bodyweight exercises (push-ups, squats, lunges) are FREE.

Rest and Recovery

While some clients need more and more of a kick in the butt to get them going, I do have some that need to master the art of rest and recovery. While it's important to work hard in and out of the gym, it's equally as important to reward your body through various recovery methods. Take the time to consider the following in your training weeks as a means of expediting the recovery process:

• Meditation


• Spa treatments


• Jacuzzi/Sauna (this was my choice today)


• Reading


• Listening to music

If you work hard, you deserve any of the above.

Online Nutrition Guidance

There are a plethora of web sites available when it comes to nutritional guidance. While my favorite to date is Precision Nutrition, here are a list of others available I'd suggest investigating:

• sparkpeople.com: a comprehensive online healthy living community with a wide range of tools and support


• calorieking.com: weight loss tools, nutrition analysis, and weight loss support


• ediets.com: diet and fitness plans, weight loss support, and meal deliver


• nutriinfo.com: self-monitoring weight loss tool and support program


• americaonthemove.org: resources and community support group

Calcium Sources

The National Osteoporosis Foundation says, "Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life." Some of the top choices for calcium include the following:

• Yogurt


• Milk


• Cheese (essentially, all low-fat dairy)


• Leafy greens, spinach


• Almonds

Remember, most men should aim for 1000-1200 mg daily, young women for 1000-1300 mg daily, and postmenopausal women for 1200-1500 mg of calcium daily.

The Real Scoop on Chocolate

We all like a little sweetness after a meal- or during and after for some of you! Chocolate seems to be a "comfort food" for many. That being said, a small bit once in a while isn't a bad thing. In fact, chocolate consumption has some healthy benefits. Traditional chocolate is one of the most concentrated sources of natural antioxidant plant compounds, called flavonoids.

When choosing chocolate, keep it simple by following these 2 rules:

• As with anything, keep your portion sizes in moderation


• The darker the better (shoot for a MINIMUM of 70& cacao). It may take a while to adjust to the taste, but you'll get used to it. You'll son realize how oversweetened milk chocolate its once your taste buds adjust to the darker variations.

Here's a chart I picked up from Precision Nutrition to help you pick your chocolate variation:

Label Reading

It's interesting to see that Boston will be adopting New York's approach in making nutrition info. available in fast food establishments, diners, etc... While some people won't change their negative nutrition habits, others will be more cognizant of the caloric choices they make. For more information, click the following: http://www.boston.com/news/health/articles/2009/05/13/list_calories_and_diners_will_at_least_look/

Cheerios less beneficial than claims state?

Interesting piece in the The Boston Globe today about how Cheerios may not be as beneficial in lowering one's cholesterol as originally touted by General Mills. You can check out the full article here: http://www.boston.com/news/nation/washington/articles/2009/05/13/cheerios_health_nutrition_benefits_less_than_advertised_fda_says/

Weight Loss Success

Top 3 weight loss tips from successful PC Conditioning clients past and present:

• Nearly every individual successful in long-term weight loss maintenance eats breakfast every single day.


• The majority of clients track their exercise and nutrition in a journal, whether written or on a computer.


• A diverse exercise routine keeps my clients focused on not just working out, but having fun. Daily movement that causes an increase in heart rate and engages all major muscle groups is how I'll typically define exercise. Group exercise classes, dancing, weight training, cycling, and swimming all count. I still have issues with some of my male clients trying to rationalize their softball leagues as "exercise." I call it an excuse to drink. If they're lucky, they'll get a hit or two and run maybe 90-180 feet. Now compare that to the 6+ beers that consumer during and after the game and spells "caloric trouble"/weight gain.

ACL Injuries

Having played sports my entire life, I've seen quite a few injuries occur. For some reason, knee injuries scare me the most. I've seen my best friend suffer two ACL tears over his basketball career and other teammates deal with various knee issues. My knee injury was an MCL tear in 2000. I never had surgery and only feel discomfort once in a while during a butterfly stretch when I loosen up my adductors. That being said, I got thinking what sports possess the greatest number of ACL injuries. Here is what I found:

• Girls' Soccer: One in 6,500 times an athlete practiced or competed


• Football: One in 9,800 times an athlete practiced or competed


• Girls' Basketball: One in 11,000 times an athlete practiced or competed

Source: Majewski M, Habelt S, Steinbrück K. Epidemiology of Athletic Knee Injuries: A 10-year Study. Knee. 2006(13):184-188.

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.