John Wooden Talks Success

Solid "Grip Circuit" with Martin Rooney

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

Health Club Stats

I'm a big stats guy and was curious as to some of the basic health club numbers. I checked with The International Health, Racquet & Sportsclub Association (IHRSA), the fitness industry's only global trade association. IHRSA represents over 9,000 for profit health and fitness facilities and over 650 supplier companies in 75 countries.Here are a couple stats I collected:

• The national average age of a health club member is 40.7 years old
• The avg. # of visits per year a person goes to their health club is 102

4 Reasons Why You're Still Not Lean

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

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

Speaking of "getting lean," Coach Mike Robertson has a FANTASTIC article featured today on "T-Nation." Check it out by clicking the following link: http://www.t-nation.com/free_online_article/most_recent/4_reasons_youre_not_lean

KFC Is At It Again

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

Check out the full scoop here: http://selfishgiving.com/causerants/kfc-doesnt-give-a-cluck-time-with-juvenile-diabetes

Running & Reading- Will Smith

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

Fantastic article on T-Nation.com today all about fats and the health benefits. A few of the selections may surprise you. Check out the full article here: http://www.t-nation.com/free_online_article/most_recent/fats_made_simple

Your Best Female Body

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

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

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

25 Ways to a Fitter Summer

Core Performance had an article this week with a list of 25 ways to make this summer your healthiest ever. I'm a man who LOVES lists so I, of course, had to check it out. It including some very realistic options including the following:

• wearing a pedometer to track your daily movement
• keeping your workouts efficient
• running with a friend
• trying a new stretch

Check out the full article here: http://www.coreperformance.com/daily/live-better/25-ways-to-make-this-your-fittest-summer-ever.html

Nike Football with Dr. John Berardi

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

Moving Closer to Your Dream

Motivational Coach Dr. Rob Gilbert has a 4-step plan towards achieving goals that I was recently reading about and wanted to share with you:

1. Make the commitment
2. Make it public
3. Make it happen
4. Make no exceptions

So simple, yet SO effective! While Step 3 is all about actually getting it done, I think Step 2 is extremely underrated and typically ill-executed. That is, many people may THINK of a goal, but how many actually take the time to MAKE IT PUBLIC. I engage in this with my clients as I often share my personal training goals with them. Additionally, I have goals I have had written out on the whiteboard in my office since the beginning of the year. SEEING THESE GOALS EVERY DAY improves my success rate.

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

Where do American Men Get Their Calories?

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

Berry Your BP

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

Education...not Medication

I had a chance to see this movie over the holiday weekend on Netflix Streaming. It was very good. It talked a lot about using nutrition as medicine, a topic that interests me. A few key points from this documentary that stood out for me were the following:

• Less than 6% of graduating physicians receive formal training in nutrition
• Good health makes a lot of sense, but it doesn't make a lot dollars
• 2 handfuls of cashews give you a therapeutic dose of Prozac
• What's going on in the mind can be influenced by the nutrients in foods

Check out the movie here: http://www.amazon.com/gp/product/B001B3XZAW?ie=UTF8&tag=pccon-20&linkCode=xm2&camp=1789&creativeASIN=B001B3XZAW

Glass Containers to Replace Plastic

With concerns about the chemicals from plastics, I was pleased to read this article in today's Boston Globe: http://www.boston.com/lifestyle/food/articles/2011/06/29/ziploc_versaglass_a_new_alternative_to_plastic_food_storage_containers/

High Intensity Interval Training

Good article in today's Wall Street Journal discussing intense training sessions. studies to date suggest that intense interval training improves the ability of the body in at least some patients to transport and use oxygen—which is generally associated with living longer—more effectively than a steady, moderate workout. The technique is also being studied in people with hypertension, diabetes and other conditions.

Check it out here:

http://online.wsj.com/article/SB10001424052702303627104576411633459906142.html?KEYWORDS=fitness

Air Dyne Tabatas

STILL the hardest thing I've done for conditioning, check out my colleague Ben Bruno performing Air Dyne "Tabatas" (:20 work/:10 rest x 8)

Healthy Pantry

Stocking your pantry with healthy ingredients is essential when you're looking to quickly put together a healthy meal. The following food staples represent a few examples of what you should have on hand:

• canned tomatoes
• quinoa
• black beans
• low-sodium chicken/vegetable stock
• extra virgin olive oil (EVOO)
• sweet potatoes
• garlic
• onions

Metabolic Circuits

To build work capacity, I've been engaging many of my clients in some "metabolic circuits/finishers" recently. The above is an example of one, performed by Strength Coach Nick Tuminello.

Slideboard Push-up Variation with Band

Push-ups remain my pick for one of the most underrated exercises available. I borrowed the above video from my colleague Eric Cressey. Placing a band around the wrists forces the scapular retractors and external rotators to engage. Give this one a shot!

Martin Rooney is nuts!

One of the strength coaches whose work I constantly follow is Martin Rooney. I had the pleasure of meeting Martin last summer and he's a great guy. He's super passionate and SO intense! He's been all over the world working with various groups. Check out the video above of him engaging in some "contrast temperature" work with his colleagues in Finland. I did something similar in college with a group of athletes, but we just used super hot and freezing cold water in the showers after strength training workouts. I don't know that it minimized muscle soreness, but it was definitely invigorating- and crazy! It kind of goes without saying, but don't do what Coach Rooney and his pals did at home!

One of my fav. videos

Dr. Weil Protein Pointers

One of my fav. videos from Dr. Andrew Weil on protein.

Schools Set to Weigh in on Fitness

Two cold facts:

• Two of every five children in Boston’s public schools weigh more than they should
• 30 percent of the district’s schools offer no physical education classes.

Boston is looking to make some changes. Check out the full scoop here:

http://articles.boston.com/2011-06-09/news/29639499_1_schools-offer-physical-education-urban-school-districts

Upper Body Power for the Every Day Person

One exercise I use with many clients to improve anterior core strength, shoulder mobility, caloric burning, and upper body power is the Overhead Medicine Ball Slam. It can be done in a few different ways, but the video above demonstrates the "recoil" aspect. They're fun to do and are appropriate for all levels. I often include them as part of metabolic circuits.

One exercise I've been incorporating more into my own personal workouts is "1-Arm Kettlebell Bottoms-Up Squats." I'm a huge fan of 1-arm exercises that challenge the offside obliques and force you to maintain proper upper body alignment. Additionally, this exercise is great for improving wrist integrity and forearm strength & endurance. It doesn't take a lot of weight.

Strong Women do Chin-ups

I had the privilege to meet Rachel Cosgrove, co-owner of Results Fitness, last weekend at a conference in Rhode Island. She commands respect because she walks the walk and talks the talk. She's also a super-smart business owner which is the main reason I wanted to speak to her. Check out the video above of her explaining chin-ups, an exercise I'm constantly pushing to my female clients.

More on Success

• "Coaches that believe they have clients that can succeed will have clients that believe they can succeed"
• "If we are not choosing, we are just surviving or existing"
• "Aspire to provide clarity and to teach not only about fitness and sport, but life"
• "Seek criticism to improve personal skills"
• "Set and then make your own goals public"

Successful Tips/Quotes

Here are a few of my favorite tips/quotes from a lecture I attended last year given by Thomas Plummer:

• A simple definition of success: You live the life you create for yourself
• Many people falter because they can't define the big goal. Know what you want as the next step. The next step is not the last step
• Project your life ahead at least three years at a time
• Questions for your three-year projection:
• Would I be happier working for someone else or myself?
• Where do I want to live?
• How much would I like to make?
• Am I working in a job or is this a career path?
• How much would I like to make?
• Is what I am doing now getting in the way of the life I want?
• Is what you're doing now a step to somewhere else?

About Greatness

I picked up the following quote from Coach Dave Jack at last summer's Perform Better Summit in Providence, Rhode Island:

"Good coaches do GREAT things inconsistently. GREAT coaches are good people who consistently do good things- and GREAT things more often."

What Song Are You Listening To?

With music being my absolute favorite thing in life, I always find myself curious what people are listening to when I see them with their iPods. Whether it be at the gym, out walking, etc... I always find myself wanting to know what people are listening to. I remember recently I had this super jacked guy at the gym walk past me and he was pumping old school Michael Jackson ("Beat It") in his headphones. Good times.

Ring Chin-ups

Here's what motivated me to get in my training session today.

Happy Memorial Day!

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 :-)

3-Day Perform Better Functional Training Summit

Every summer I head down to Providence, RI for 3 days for what I consider to be the absolute best conference the fitness industry has to offer. I love looking through the brochure and selecting which speakers I am going to see and the exciting topics they will lecture on. The beauty of this 3-day "Functional Training Summit" is the fact that every 75 minutes there are 4 different choices to pick from (either of 2 lectures or either of 2 hands-on sessions). I typically prefer the majority of my time in the lecture setting, although it is nice to mix in some hands-on stuff to not only practice new exercises, but to stay loose after sitting through the lectures.

I've got my itinerary all mapped out as to who I am going to see and what they will be discussing. It's a great time to also catch up with people throughout the country you don't usually get to see in person, whether they are mentors, friends, colleagues, or a combination of all three. Fortunately, the event isn't far from Boston, which makes the commute relatively easy. That being said, I hate long rides and will once again be staying in a hotel near the seminar.

More Great Feedback from Another Bride-to-Be

I recently finished training a bride-to-be for her wedding later this month. She worked extremely hard for me and I know she's going to make her husband a very happy man. Our training capped off this past week with a series of events I called the "Olympics" where I put the bride-to-be against one of her bridesmaids, who I also train. I tested my 2 clients in a bike contest (fastest 2-mile time), squat endurance test, and a push-up test amongst other events. Both ladies did fantastic. The bride-to-be was kind enough to share the following words with me in a thank you card following our last session together:

"Dear Paul- Thank you so much for helping me to get in shape for my wedding and for training me the past two years. I have really appreciated your expertise, humor, and broad health-related knowledge."

-Amanda G. [Belmont, MA]

I look forward to working with many more brides in the future to get them ready to look their best on the most important day of their lives!

5 Mental Benefits of Exercise

• Reduces stress & anxiety
• Improves mood
• Increases self-esteem
• Improves energy levels

Good Squat Jump tutorial

3 Training & Nutrition Mistakes for Women to Avoid

I was recently reading an interview with one of my "Internet Crushes," Neghar Fonooni. In the interview, Neghar was asked what were the top 3 training and nutrition mistakes made my women. She had the following to say:

1. A lack of heavy strength training with a gradual overload. A lot of ladies I encounter are afraid to pick up anything over 10 pounds. I had a woman come into my Kettlebell class afraid to dead lift a 12kg Kettlebell. When I asked her how heavy her child was, whom I am sure she picks up regularly, she had an “aha” moment.

2. Long, minimally intense cardio sessions. All the women I see on the elliptical machines at the gyms I have worked at look exactly the same as they did a year ago. I’m not sure what deters them from interval training. Maybe it’s too hard? Maybe it’s because they’ll sweat a lot and not be able to read a magazine while doing it? Nevertheless, it’s more effective.

3. Excessively restrictive diets and fad diets. The best nutritional program is the one you will stick to and will fuel your body in the most holistic manner. 1000 calorie diets and grapefruit and cookie diets are not sustainable and will not serve your body. Instead, they will steal from it and leave you feeling weak and depleted.

Why Can't They All Be Like Mike?

I was reading a basketball blog recently and the author discussed a book he recommends to his players about Michael Jordan. In it, a story was told about how Phil Jackson used to hold an annual meeting with his players the night before training camp. He would go around to each player asking what their individual goals for the season were. Michael Jordan was always the last one to speak and he always had the same thing to share with his teammates:

“I have no individual goals. We play for one reason and that’s to win the title. Practice is more important than the games, and I will practice when I’m hurt, when 95 percent of the players in this league would sit out. I expect all of you to do the same thing. You will follow my lead.”

In terms of handling a defeat, Jordan said, “Accept a loss as a learning experience and never point fingers at your teammates.”

What is "Healthy Eating?"

I just read an outstanding article from Precision Nutrition, my nutrition affiliate company. It discusses what exactly healthy eating is. The article concludes with a nice top 10 summary. Check out the first 5 here:

1. Healthy eating isn’t perfection. It’s doing your best with what you have.
2. Healthy eating isn’t calorie expertise. It’s paying attention to your body’s natural hunger and fullness cues.
3. Healthy eating isn’t science overload. It’s keeping things simple, following basic principles, and using common sense.
4. Healthy eating isn’t an escape from boredom. It’s just what our body needs to stay healthy — no more and no less.
5. Healthy eating isn’t always delici-gasmic. It tastes good, but not too good.

Check out the remaining 5, and the rest of the article, by clicking the following link:

http://precisionnutrition.com/cmd.php?pageid=987117&u=www.precisionnutrition.com/healthy-eating-expectations

A GREAT movie too many people have not seen yet

More proof that females can lift HEAVY weights and still look feminine

How about a 225 lb. Barbell Stiff-Legged Deadlift (SLDL).

Solid Val Slide Complexes

One of the best bang for your buck pieces of equipment money can buy. I'm about to purchase a 2nd pair to keep at the gym.

Combatting Inflammation

Avoiding inflammation has always been a hot topic in the nutrition world. There are many ways to reduce inflammation by making proper nutrition choices. In her recent book "Go Green, Get Lean," Kate Geagan suggests some specific anti-inflammatory foods to reduce inflammation. They are as follows:

• Omega-3 fats
• Blueberries
• Cherries
• Pomegranates
• Beets
• Red Cabbage
• Green Tea
• Ginger

Chasing Perfection

"Perfection is not attainable. But if we chase perfection, we can catch excellence"

-Vince Lombardi

Your best ASSets covered in my next edition

I re-read an article written by one of my mentors this week and forgot how much I LOVED it. It talks a bit about the infamous "glutes" (butt muscles). This remains, and always will remain, one of the areas people (more often women, I find) wish to improve as far as aesthetics goes. I've decided to write the intro. of my next newsletter all about this very topic. I'll make sure to mention a couple of my favorite exercises that will help improve the both the function and aesthetics of the glutes. That's code for: I'll teach the ladies how to add a little curve should they care to resemble Mrs. Tom Brady :-)

Grass-Fed Lamb

We eat so much meat as Americans, yet according to USDA Stats (2005), Americans consume less than 1 pound/person/year of lamb. It's a mainstay of those who come from Greece, Turkey, and India. Most lamb is typically grass-fed, so the meat is more likely to possess healthier ratios of Omega 3:6 fatty acids.

WEIGHT LOSS Tip: Energy/Caloric Density -vs- Nutrient Density

The #1 goal for those seeking the services of a personal trainer, including myself, remains weight loss. One tip I often convey to clients is to make food choices based on their "Nutritional Density." Foods and beverages that possess a high amount of vitamins and minerals are considered to be "nutritionally dense." Those foods/beverages that contain a lot of calories, yet contain a lot of sugar and are processed are often viewed as "calorically dense." The ultimate goal is to get a lot of bang for your buck when it comes to making choices.

So what exactly are some selections considered "Nutritionally Dense?" Check out the following 5 (I'm happy to say I've had all 5 in the last 24 hours!):

• Spinach
• Kale
• Broccoli
• Asparagus
• Strawberries

"Forks Over Knives" Documentary Releases May 6th

"FORKS OVER KNIVES" examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline traces the personal journeys of Dr. T. Colin Campbell, a nutritional biochemist from Cornell University, and Dr. Caldwell Esselstyn, a former top surgeon at the world renowned Cleveland Clinic. Inspired by remarkable discoveries in their young careers, these men conducted several groundbreaking studies. Their separate research led them to the same startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented—and in many cases reversed—by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.

Touchdown Turkey Chili with Shannon Allen

Seeking some new culinary ideas, I DVR'd the latest episode of The Pre-Game Meal with Shannon Allen (http://www.necn.com/pages/pregamemeal/). In case you live under a rock or don't chat with me regularly, you'll know Shannon's husband as my man crush Ray Allen, future Hall of Famer of the Boston Celtics. The latest episode of Shannon's show featured Wes Welker of the New England Patriots. Welker and Allen (mostly Allen) prepared a few beautiful dishes, but one in particular caught my eye. She made a dish she called "Touchdown Turkey Chili." It is loaded with vitamins, fiber, and protein. Check out the full recipe below:

Touchdown Turkey Chili
Serves 6

2 tablespoons extra-virgin olive oil
1 Vidalia onion, diced
1 red bell pepper, halved, cored, seeded, and chopped
1 green bell pepper, halved, cored, seeded, and chopped
1 jalapeño, finely chopped
3 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon ground cumin
Kosher salt and fresh ground black pepper
2 pounds ground turkey
1 (28-ounce) can whole tomatoes, drained and hand-crushed
1 (15-ounce) can red pinto beans, rinsed and drained
4 shakes hot sauce, such as Tabasco
1 ounce unsweetened chocolate
1 handful fresh cilantro, coarsely chopped

Coat a large stockpot with the oil and place over medium heat. When the oil is hot, add the onion, peppers, jalapeño, and garlic. Season with chili powder, cumin, and 1/2 teaspoon each salt and pepper. Cook and stir until the vegetables are tender and fragrant, about 3 minutes.

Add the ground turkey, breaking it up with a wooden spoon, and cook until the meat begins to brown, about 3 minutes. (If using beef, I would suggest draining off fat; but, turkey is such lean meat that we want to keep in whatever juices it has).

Add the tomatoes, crushing them through your fingers into the pot. Add the beans, hot sauce, and chocolate. Cook, uncovered, stirring occasionally, until thick, about 10 minutes.

The chili should be brown in color, thick in consistency and have a spicy, firey scent!
Ladle the chili into bowls and garnish with cilantro.

Dumbbell Row

Strength & Conditioning Coach Tony Gentilcore put up a solid video this week on a Dumbbell Row variation where you get a good lat stretch. I also like the brief pause at the top of the concentric portion. This is a fantastic exercise to improve both back and grip strength.

APRIL Wellness Tips

Apples contain a soluble fiber called “pectin” that helps draw cholesterol out of your system. Shoot for an “LDL” number under 100 mg/dL.

Prevent back pain by including hip mobility drills, foam rolling, and glute strengthening/hip-dominant exercises in your training regimen.

Record all your workouts in an exercise journal. People who keep a written track of their training sessions typically succeed at higher rates than those who don’t.

Implement specific work:rest ratios as a means of progressing your fitness levels. Too many people in the gym, in my opinion, rest too long between sets based on the intensity of their workouts.

Learn new foods to try to expand your palate and diversify your macronutrient intake. Previously found in only specialty stores, selections like Quinoa, Chia Seeds, Bison, and Almond Butter are delicious and nutritious!

I Am

Director Tom Shadyac was on the Oprah Winfrey Show this past week discussing his new film titled "I Am." It was a fascinating interview. Check it out here: http://www.oprah.com/showinfo/The-Hollywood-Shocker-From-Multi-Millionaire-to-Mobile-Home.

"So where do YOU train, Paul?"

I've been asked this question a lot over the years. Truth be told, I am not a fan of doing my own training sessions at the same place I train clients. It's just good to get away from the environment and see other faces, different equipment, etc...

I had the privilege to intern @ Boston University for Coach Glenn Harris and his staff in the spring of 2007. When the internship concluded, I continued my training sessions at what we affectionately call "Glenn's Gym" because I loved the training environment. I've befriended some incredible strength coaches and graduate assistants who have assisted me along the way. In addition, Glenn always appreciates the hip hop mixes I make for the teams.

The BU Varsity Strength & Conditioning Center was recently featured on an episode of Strength Coach TV. Check out the video above for details about the facility I love training at.

Single Leg Exercise

Here's a fantastic exercise to put in the mix when it comes to lower-body unilateral training. I'm a huge fan of Rear-Foot Elevated Split Squats. One way to load them is by donning a weight vest or by implementing a dumbbell (as show in the picture above).

For a video demonstration, please click the following link: http://www.youtube.com/user/tsc9198#p/u/0/ls5qW_r62ys

Martin Rooney is Insane

I had the privilege of meeting Martin Rooney at a conference last summer in Providence, RI. He works with a lot of Mixed Martial Arts (MMA) athletes. The video above of him performing 10 different styles of push-ups for 100 push-ups is awesome!

Supplements 101

One of my "go to nutritionists," Brian St. Pierre, recently wrote a fantastic article called "Supplements 101." In it, he listed out supplements he takes, and often recommends to clients. I take essentially the exact same things Brian does and wanted to share his article with you. Check it out by clicking the following link: http://brianstpierretraining.com/index.php/supplements101/#more-1776

Doctors' New Advice for Joint Pain: Get Moving!

The Wall Street Journal reported earlier this week that Osteoarthritis (OA) affects some 27 million Americans and leads to 632,000 surgical joint replacements a year. It is the most common cause of disability for U.S. adults, according to the nonprofit Arthritis Foundation. That number is expected to grow as the population ages: One in two adults will develop knee osteoarthritis before age 85, and the risk increases to two in three adults who are obese.

The best prescription to combat OA seems to be various forms of physical activity. These actvities include aquatic exercise, cycling, swimming, and strength training. Check out the full article here: http://online.wsj.com/article/SB10001424052748703841904576257151484986480.html

Cancer Preventing Tips

My approach with clients is PREVENTIVE in nature. That is, we don't wait for something bad to happen and then act on it. That would be REACTIVE, an approach too often taken in this part of the world. The Dr. Oz Show ran a piece earlier this week on cancer prevention that I thought was very good. Check out some great tips for cancer prevention here:

http://www.doctoroz.com/videos/five-wrong-turns-can-lead-cancer

How to Makeover Dairy Queen Blizzards

I wanted to share a video of a smoothie that I make regularly. Dr. Chris Mohr shows you exactly how to make it. I'm so excited to be able to go see him speak live in Providence, RI in June!

Snacking at the Office

I get asked a lot about what would be considered "healthy snacks" to munch on at work. One piece of advice I offer clients is to make sure their desk is stocked with nutrient-dense, convenient choices such as pouches of salmon/tuna, turkey/beef jerky, fresh fruit, and low sodium nuts. Check out the following article for more information:

http://www.coreperformance.com/daily/nutrition/4-simple-ways-eat-healthy-at-the-office.html

I thought this was cool

http://www.nj.com/hobokennow/index.ssf/2011/04/hoboken_business_center_shines.html