5 Tips to Getting Quality Sleep

I continue to be fascinated by the research on restoration, but more specifically, how quality sleep contributes to improved human performance. One person whose career I've followed for years is tennis star Serena Williams. She's getting older, and thus, can't simply rely on power and athleticism to defeat her opponents. She recently brought conditioning coach Mackie Hilstone on her training team and is seeing great results. One area of his focus- like mine- is on improving one's quality of sleep. Check out his top 5 tips below:

• Have a Consistent Bedtime – Whether it is during the week or on a weekend, go to bed at the same time. This will ensure that you are in the habit of having a consistent sleep pattern.
• Limit Caffeine – You should limit the amount of caffeine you have throughout the day, but definitely do not have it within a few hours of your designated bedtime. The effects of caffeine may in fact keep you awake well past your bedtime.
• Exercise – It is better to exercise earlier in the day and not too close to bedtime. Daily exercise when done consistently can help promote the body’s need for rest, but a boost in energy right before bed may keep you awake.
• Reduce Stress – Stress can inhibit one’s ability to “turn off the mind” and fall asleep. If you are experiencing stress that causes you to stay awake, consider stress-reducing breathing exercises, yoga during the day, or make an effort to eliminate the root of the stress.
• Have a Comfortable Sleeping Environment – Make sure your bedroom is conducive to sleeping by controlling the temperature, keeping it dark and eliminating noise that may wake you up.

Tricep "Toning" 101

A majority of the female clients I encounter often put their triceps on their respective "Need to Improve" list. That said, one exercise that trumps the notorious "Cable Triceps Pressdown" exercise is the "Medicine Ball Push-up." Check out the video above for a perfect demonstration.

Cholesterol-lowering Foods

Far too often, people with high cholesterol have been told what NOT to eat (i.e. butter, red meat, and ice cream due to their high saturated fat content). The Boston Globe ran an article this week (http://www.boston.com/lifestyle/health/gallery/best_foods_for_cholesterol/?p1=Upbox_links) that divulged which nutritional choices researches concluded can help LOWER cholesterol. Last week's Journal of the American Medical Association (JAMA) revealed the following list:

• oats
• barley
• soy milk
• tofu
• nuts
• legumes

Remember, while nutritional choices do play a role in cholesterol, do not overlook genetics and aging.

Dr. Andrew Weil's Anti-Inflammatory Food Pyramid

I refer to the above Food Pyramid all the time. The USDA has had several, overly vague and unhealthy, pyramids come out over the years. THIS is the one you need to be following!

Female Ring Chin-ups

This is AWESOME!!!!!!

Tips for Success

I was reading an article by Strength & Conditioning Coach Matt Brown recently and he listed some tips he read for success. I wanted to share with you a few of my favorites:

• Practice what you preach. This is number one. Be the example.
• Keep it simple. What can we do that will provide the greatest effect to the body in the least amount of time.
• Lift or press something heavy. Perform 1–5 sets of 1–5 reps on the main lifts followed by 6–15 reps on the assistance lifts, pushing to a density style training. Finish in an hour to an hour fifteen minutes.
• Do not buy into what others say is the next best thing. Folks, TRX is not a godsend and neither is a Bosu ball or kettlebells, although kettlebells are pretty useful. Look up Dan John.
• Warming up is great and so is stretching.
• Stop BSing yourself. If you don’t like the way you look, change it.
• Stay with a program. If you just purchased an e-book or whatever, stay with it for awhile—for at least 4–6 months. Don’ hop around doing randomly implemented programs. The best way to find out what works best in attaining your goals is to stay with it. A hybrid of programs would work such as 5/3/1 with three assistance exercises followed by a fat loss/Tabata/Strongman circuit. Just commit to it. Stop trying everything or better yet, stop doing nothing.
• Do hill sprints. These are the best exercise second to clean eating for fat loss.

Living to 150?!?!

In her new book, 100 Plus: How the Coming Age of Longevity Will Change Everything, Sonia Arrison explains how living 150, 500 and even 1,000 years may be possible thanks to better health and science.

Check out the interview she recently gave here: http://online.wsj.com/video/living-to-be-150-years-old/03FD4A09-5DD2-4FFE-921E-169A47ECFA48.html

Ladies getting JACKED!

I LOVE seeing females kick butt in the weight room. There remains way too much fear with women and weight training. Too many of them lift weight that is FAR too light, and thus WILL NOT produce the "toning" effect most of them seek. Check out the above videos to watch some young women work their tails off in the weight room. You'll note that they ALL possess a LOT of lean, sexy muscle, yet maintain their femininity.

Ok, I'll also admit I have a huge "Internet Crush" on three of them (Alli McKee, Marianne Kane, and Jen Comas Keck).

Help Make Me Boston's Most Valuable Blogger!

I received some wonderful news this week from CBS Boston. I've been named as a finalist for Boston's Most Valuable Blogger award! Please do me a favor and click the following link to cast your vote for me. I appreciate your support!

http://boston.blogger.cbslocal.com/most-valuable-blogger/vote/health/

Nutrition is EVERYTHING for fat loss

I continue to preach to clients that NUTRITION is the MOST IMPORTANT variable when it comes to fat loss- NOT exercise. You can't out-train a poor diet. That being said, a colleague of mine, Mark Young, wrote the following this week on his blog:

"So when it comes down to it, if you’re trying to lose weight (or fat) diet is going to be the key to your success. Adding in ANY type of exercise is not going to have a huge impact on weight loss."

Swimmer Diana Nyad- a true Warrior

Strong currents, shoulder pain, and asthma proved too strong for swimmer Diana Nyad, a 61-year old warrior who attempted to swim from Cuba to Key West, FLA this week. She was pulled from the water after swimming for TWENTY-NINE hours. The total swim was supposed to take 60 hours and cover 103 miles. That's unbelievable! I read her story this morning over breakfast and was amazed at the courage she had to face the media in tears. Nyad first tried to cross the Florida strait in 1978 in a shark cage but quite after 41 hours due to strong currents. Nyad said she will not attempt the swim again.

Check out my girl Hope Solo kicking ass with her off-season training regimen!

Today's Home Training Session

(pictured: Kettlebell "Bottoms Up" Hold)

I was in a time crunch this afternoon and HAD to get in a workout simply for my sanity (I'm sure some of you can relate). With limited space and equipment, I devised a quick and relatively intense session in my home studio. Here's the rundown:

• T-Spine Mobility w/Tennis Balls (http://www.youtube.com/watch?v=iDWNVp2Ht0Y)
• Hip Rotator Mobility w/Tennis Ball (wish I had LAX ball @ home)
• Foam Roller (T-Spine, Glutes, Hips, Hamstrings, Quads, and Calves)
• Mini Band Walks (L/R/F/B) [2 x 10ea]

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

• 4-way bridge [2 x 0:30ea]
• Superband Anti-Rotational Press (no need to buy a $5 thousand cable column machine when I have a $10 Band I can use as effectively!) [2 x 0:30ea]
• 1-leg Hip Thrust w/25 lb. plate on torso [2 x 8 ea @0:03 hold ea)

-------------------------------------------------------------------------------------------(Supersets below performed 5 rounds with 2-3 min. rest between sets)

• Kettlebell (KB) 1-arm/1-leg SLDL x6ea
• KB 1-arm swings x8ea
• KB "Bottoms Up Carries" (see above pic) x 10 yards ea direction [3 round-trip laps ea arm]
• Push-ups x10
• DB Lateral Raises x10
• Air Dyne (.5 mile max effort)

It was tough (Air Dyne sprints were BRUTAL), but I like getting in training sessions now and then @ home when I cramped for time.

How Sugar Affects the Body in Motion

There was a FANTASTIC article recently in the New York Times that discussed sugar and how it affects the body. It was easy to follow and I think will prove VERY informative to all my clients. It echoed by point about how sports drinks should be reserved for the intense, serious "athletes" who go several hours at a time per training session. Check out the full article and let me know what you think by clicking here: http://well.blogs.nytimes.com/2011/05/04/how-sugar-affects-the-body-in-motion/

3 Solid Partner Medicine Ball Exercises

These are fantastic movements for semi-private (2-person) Personal Training to improve force absorption and enhance power production.

Martin Rooney’s Top 5 Ways To Start Doing More Than Expected

1. Say “Thank You” as many times a day as possible…and mean it!

2. Find people doing positive things and compliment them for it.

3. Write a hand written letter to someone that has helped you with something.

4. Don’t seek immediate credit or results for your efforts. Instead do your best and rewards will come.

5. Stay organized and take on projects that you are both interested in and can do well.

6. Strive to become known as someone that “always does the little extra.” (Giving 6 when you said 5 is a good start!)

Healthy Post-workout Nutrition Selections

• Mixed Greens Salad topped with Wild Sockeye Salmon
• Greek Yogurt with mixed berries
• Spinach Omelet
• Grilled chicken with Asparagus and Quinoa

What's YOUR Resting Heart Rate?

The New York Times ran an article today discussing a topic that intrigues me, Resting Heart Rate (RHR). I use this number in an equation to calculate target heart rate ranges for clients I train.

RHR can also be used as a general guideline to assess one's level for cardiovascular disease. Check out the full article by clicking here:

http://well.blogs.nytimes.com/2011/08/01/really-the-claim-a-normal-heart-rate-is-60-to-100-beats-a-minute/?smid=tw-taraparkerpope&seid=auto

"Almost No One Has a Recovery Routine"

While it's important to track particulars in the weight room and on the overall strength & conditioning side of things, it's sadly true how almost NO ONE has a "Recovery Routine."

Dumbbell Quote from Martin Rooney

I love training with kettlebells, but sometimes feel they get all the hype. That same thought I recently had was echoed by one of my favorite strength coaches- Martin Rooney- in an article I read today. Check out his quote here:

"Kettlebells are a great tool, but since the explosion of the kettlebell cults, dumbbells have taken a backseat in training. Funny, but no one ever takes a picture with a dumbbell, yet I see more shots every day of people carrying a kettlebell like it was his or her first-born.

I have nothing against kettlebells and use them in my training. I just wonder if the KB explosion would've ever happened without the Internet? Kettlebell shirts, kettlebell necklaces...

Poor dumbbells, I'll miss them."

One of my favorite MOTIVATING quotes! Proof that most people "Work Out"

"There's working out and there's training. Training is when you have a progressive plan with measurable goals and continual challenges. Working out is anything that makes you sweaty and tired but not necessarily bigger or stronger because it lacks consistency, direction and specificity.

I used to work out.

Now? I train."

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 :-)