The Effects of Meat on Your Health

Weight Loss Tips

Why wait until January 1 like everyone else to drop a few pounds? Weight Loss remains the number one initiative when I encounter a personal training client for their initial consultation. While other goals (i.e. increases in bone mineral density and muscular strength and endurance) are often mentioned, weight loss continues to be what most exercise enthusiasts are after.

I’d like to present the following weight-loss strategies that have proven to be successful with my clients over the years:

Ø Switch to smaller plates when preparing meals at home

Ø East slowly and enjoy every bite

Ø Improve both quantity and quality of sleep

Ø Invest in a digital bathroom scale to monitor weight loss

Ø Keep both a food journal and exercise journal to track your progress

Ø Avoid going to holiday parties and grocery shopping on an empty stomach

Ø *Utilize compound-multi-joint strength training exercises (i.e. squats and chin-ups versus bicep curls and leg extensions) to improve body composition and maximize caloric burning*

Total Body Joint Mobility Warm-up

I thought Jim Laird and Molly Galbraith did a great job with the above video. They run through some very basic joint mobility exercises which benefit the body far more than the way your typical gym-goer warms up (i.e. 5-10 min. of moderate pace stationary cycling or treadmill walking). Feel free to email me with questions about the video (paulconnolly123@gmail.com).

Maybe I Should Make The Switch to Camels

From Good to Great

I spent the majority of the weekend doing some "fall cleaning." Specifically, I made it a point to organize all the clutter that's been building up in my office for quite some time. 90% of it was notes, journals, seminar/conference info, books, etc... that have been piling up. While I still have a fair amount to do, it was nice to organize what I did.

One specific "agenda item" was to re-write/organize notes from the seminars/conferences I've attended over the last year or so. One specific speaker whose work I follow closely is Strength and Conditioning Coach Dave Jack (see above pic). Dave's worked with athletes at all levels, including Paul Pierce and many other pros. In reviewing notes I took from Dave's lecture, "From Good to Great," Coach Jack had a great quote when he was talking about running a business. He said, "the time to be concerned is when you feel comfortable." That really rang true as I've experienced this now and then and clearly that means I need to work harder.

Another quote I really liked from Dave was when he said, "Today is a gift; that's why we call it the present."

Littleton, MA Strength & Stretching Workshop

Today I had the opportunity to head out to Littleton, MA to conduct a workshop on resistance training with exercise bands (http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003898_-1_1000353_1000281_1000281_ProductDisplayErrorView?img=537&kbid=1249), as well as review some great stretches. The group was very attentive and I look forward to keeping in touch with them to see how they progress with the exercises and stretches.

Contrast Training

Strength & Conditioning Coach Nick Tumminello wrote a good article on Contrast Training for T Nation recently I thoroughly enjoyed. According to Nick...

"Contrast Training is easy to explain: Start with a set of heavy lifts, five to 10 reps, and then follow it immediately with an unloaded, explosive exercise using the same movement pattern and the same reps.

Or to make it even simpler:

Squats followed by jump squats. Bench presses followed by explosive push-ups. Pull-ups followed by medicine-ball slams.

The concept isn't new — researchers have been studying it since the 1960s, and strength coaches and athletes have been employing it for at least that long — but I never run out of new applications for it. I use it at various times, and with various modifications, with all my athletes, as well as the regular folks I train.

With athletes, contrast training builds strength and power simultaneously. For non-athletes, it's a great way to tap into high-threshold motor units for hypertrophy, or to boost the metabolism to improve body composition. And while you're accomplishing those objectives, you're also changing up your workout in a way that's fun and challenging."

US Obesity Rates Continue to Climb

Sadly, 12 U.S. states have obesity rates over 30%. Here are the states with the highest obesity rates and the respective percentages of adult obesity:

1. Mississippi (34.4%)
2. Alabama (32.3%)
3. West Virginia (32.2%)
4. Tennessee (31.9%
5. Louisiana (31.9%)

Middleboro, MA "Heart Matters"

I recently had an opportunity to conduct a strength training and stretching workshop with some wonderful Middleboro, MA town employees. We discussed barriers to exercise, FAQs of strength training, and how to structure an exercise chart. Additionally, we practiced several exercises with resistance bands and reviewed various flexibility exercises. I had a great time and hope to go back and visit in the near future!

Super Healthy Breakfast!

How to Modify Push-ups

The Push-up remains one of the most underrated exercises available for upper body strength improvements. I came to a point over the last couple years where I got away from anyone doing push-ups on their knees (foolishly called "Girl Push-ups") as it completely takes away recruitment of any core musculature. In the gym, I typically will have those who can't complete a standard push-up to do them against an angled barbell (see video above).

Concentration

"Concentration, in its truest, unadulterated form, means the ability to focus the mind on one single solitary thing."

- Komar

Good Pic Making the Rounds on the Web

Hip Thrusts

Excellent video on Hip Thrusts above. GREAT exercise!

23 Things to Think About

I found the following list on Coach Mike Boyle's blog. He got this list of 23 things from Coach Robert Dos Remedios and I wanted to share it with you as I found it very interesting.

1. I think part of a best friend’s job should be to immediately clear your computer history if you die.

2. Nothing sucks more than that moment during an argument when you realize you’re wrong.

3. I totally take back all those times I didn’t want to nap when I was younger.

4. There is great need for a sarcasm font.

5. How the hell are you supposed to fold a fitted sheet?

6. Was learning cursive really necessary?

7. Map Quest really needs to start their directions on # 5.

I’m pretty sure I know how to get out of my neighborhood.

8. Obituaries would be a lot more interesting if they told you how the person died.

9. I can’t remember the last time I wasn’t at least kind of tired.

10. Bad decisions make good stories.

11. You never know when it will strike, but there comes a moment at work when you know

that you just aren’t going to do anything productive for the rest of the day.

12. Can we all just agree to ignore whatever comes after Blue Ray? I don’t want to have

to restart my collection…again.

13. I’m always slightly terrified when I exit out of Word and it asks me if I want to save

any changes to my ten-page technical report that I swear I did not make any changes to.

14. I keep some people’s phone numbers in my phone just so I know not to answer when they call.

15. I think the freezer deserves a light as well.

16. I disagree with Kay Jewelers. I would bet on any given Friday or Saturday night more kisses begin with Miller Lite than Kay.

17. I have a hard time deciphering the fine line between boredom and hunger.

18. How many times is it appropriate to say “What?” before you just nod and smile because you still

didn’t hear or understand a word they said?

19. I love the sense of camaraderie when an entire line of cars team up to prevent a jerk from cutting

in at the front. Stay strong, brothers and sisters!

20. Shirts get dirty. Underwear gets dirty. Pants? Pants never get dirty, and you can wear

them forever.

21. Sometimes I’ll look down at my watch 3 consecutive times and still not know what time

it is.

22. Even under ideal conditions people have trouble locating their car keys in a pocket,

finding their cell phone, and Pinning the Tail on the Donkey – but I’d bet everyone

can find and push the snooze button from 3 feet away, in about 1.7 seconds, eyes closed,

first time, every time.

23. The first testicular guard, the “Cup,” was used in Hockey in 1874 and the first helmet

was used in 1974. That means it only took 100 years for men to realize that their brain

is also important.

On the 8th Day, God Created the Schwinn Air Dyne

The Air Dyne bike remains my selection for the top conditioning tool. It's the best bang for your buck approach in my opinion. As I say to others, "you can beat the hell out of someone on it without having to worry about injuries due to its minimal impact on the joints." Good stuff! Check out this article for more info:

http://www.personaltrainerscincinnati.com/2010/11/on-8th-day-god-created-schwinn-airdyne.html

Push/Pull Circuit

Only have a short amount of time to train? Try the above and see if you can conquer this like Alli McKee does. Let me know how you make out. It's a quick, yet super tough way to run through a good quality push/pull circuit. Good luck!

Live and Learn: A Training Lesson

Last Tuesday, I sustained a Grade I concussion when I slipped on a sweat spot playing basketball. Like most head injuries, I also experienced a lot of neck pain due to the whiplash when my head struck the court. The injury, which has forced me to put my own training sessions on hold for the moment, got me thinking about preventing further issues with my neck/head/cervical spine.

I began doing some researching, specifically through one of my favorite publications, "Training & Conditioning" Magazine. In a recent issue, former Xavier University Assistant Strength & Conditioning Coach Rich Jacobs discussed research suggesting that strengthening the neck muscles may help to reduce an individual's risk of concussion. The following is a quote from Coach Jacobs:

"...having strong neck muscles may reduce the subconcussive forces that occur as a result of hitting the floor or taking an elbow to the head. Having strong neck muscles will help to dissipate the force. To address this issue, we have our players do manual resistance neck work. For example, they do manual resistance exercises and trapezius pulls or shrugs. This usually occurs on Mondays and Wednesdays of our workweek to spread out the accompanying soreness."

I'm certainly going to take Coach Jacobs' words to hear and apply some changes to improve my training program.

Funny Stuff from The Daily Show

Massachusetts Ranks NUMBER ONE for health club memberships

Can you guess what U.S. State ranks #1 in health club memberships? Can you say......Massachusetts?!?! Check out the following link to read more:

http://www.boston.com/Boston/dailydose/2011/09/mass-ranks-number-one-for-gym-membership/mPX94hwzkBlT9QGa9RJHLN/index.html?p1=Upbox_links

Back to the Future Nike Shoes for Sale!

Cryotherapy on a Whole New Level

I've done some experimentation with cryotherapy/ice baths, but experiencing frostbite like sprinter Justin Gatlin does seems a bit beyond what I'd EVER want to experience. Check out the full scoop here: http://well.blogs.nytimes.com/2011/09/07/freezing-athletes-to-speed-recovery/?hpw

10 Foods For Good Health

People often ask me "What should I eat, Paul?" Since I typically "think in lists," I like to use the article I wrote for the Watertown Tab that spells out 10 super nutritious choices. Check it out by clicking the following link:

http://www.wickedlocal.com/watertown/news/lifestyle/columnists/x1180658770/Connolly-Ten-foods-for-good-health#axzz1XI4iDtZ8

Tennis Conditioning

With "US Open Fever," I was fortunate to get out yesterday and play 90 min. of singles with a couple clients. We followed that up with some extra conditioning:

• 1/4 mi. jog
• (6) 100-yd. Shuttle Runs
• (6) Hill Runs
• 1/2 mile jog

It was brutally humid humid, but it felt good to shower and have a delicious dinner (baked chicken breast, grilled veggies, and brown rice) after. Thanks for a good session guys! :-)

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.