27 Rules of Conquering the Gym

Outstanding piece from Jason Gay that he wrote earlier this year.  Always worth re-reading.  Enjoy...

This is the time of year when even people who hate the gym think about going to the gym. Many of us are still digesting whole floors of gingerbread houses, and jeans that fit comfortably in October are now a denim humiliation.

Sweating is a good way to begin 2012. Exercise, like dark chocolate and office meetings that suddenly get canceled, is a proven pathway to nirvana. But if you're going to join a gym—or returning to the gym after a long hibernation—consider the following:

1. A gym is not designed to make you feel instantly better about yourself. If a gym wanted to make you feel instantly better about yourself, it would be a bar.

2. Give yourself a goal. Maybe you want to lose 10 pounds. Maybe you want to quarterback the New York Jets into the playoffs. But be warned: Losing 10 pounds is hard.

The New Year's push to lose weight is bringing crowds to gyms. Jason Gay offers tips to conquering the gym. Photo: Getty Images.

3. Develop a gym routine. Try to go at least three times a week. Do a mix of strength training and cardiovascular conditioning. After the third week, stop carrying around that satchel of fresh-baked chocolate chip cookies.

4. No one in the history of gyms has ever lost a pound while reading "The New Yorker" and slowly pedaling a recumbent bicycle. No one.

5. Bring your iPod. Don't borrow the disgusting gym headphones, or use the sad plastic radio attachment on the treadmill, which always sounds like it's playing Kenny Loggins from a sewer.

6. Don't fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.

7. Yes, every gym has an overenthusiastic spinning instructor who hasn't bought a record since "Walking on Sunshine."

8. There's also the Strange Guy Who is Always at the Gym. Just when you think he isn't here today...there he is, lurking by the barbells.

9. "Great job!" is trainer-speak for "It's not polite for me to laugh at you."

10. Beware a hip gym with a Wilco step class.

11. Gyms have two types of members: Members who wipe down the machines after using them, and the worst people in the universe.

12. Nope, that's not a "recovery energy bar with antioxidant dark chocolate." That's a chocolate bar.

13. Avoid Unsolicited Advice Guy, who, for the small fee of boring you to death, will explain the proper method for any exercise in 45 minutes or longer.

14. You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs—but that's super tough!

15. If you're motivated to buy an expensive home exercise machine, consider a "wooden coat rack." It costs $40, uses no electricity and does the exact same thing.

16. There's the yoga instructor everyone loves, and the yoga instructor everyone hates. Memorize who they are.

17. If you see an indoor rock climbing wall, you're either in a really cool gym or a romantic comedy starring Kate Hudson.

18. Be cautious about any class with the words "sunrise," "hell," or "Moby."

19. If a gym class is going to be effective, it's hard. If you're relaxed and enjoying yourself, you're at brunch.

20. If you need to bring your children, just let them loose in the silent meditation class. Nobody minds, and kids love candles.

21. Don't buy $150 sneakers, $100 yoga pants, and $4 water. Muscle shirts are for people with muscles, and rhythm guitarists.

22. Fancy gyms can be seductive, but once you get past the modern couches and fresh flowers and the water with lemon slices, you're basically paying for a boutique hotel with B.O.

23. Everyone sees you secretly racing the old people in the pool.

24. If you're at the point where you've bought biking shoes for the spinning class, you may as well go ahead and buy an actual bike. It's way more fun and it doesn't make you listen to C+C Music Factory.

25. Fact: Thinking about going to the gym burns between 0 and 0 calories.

26. A successful gym membership is like a marriage: If it's good, you show up committed and ready for hard work. If it's not good, you show up in sweatpants and watch a lot of bad TV.

27. There is no secret. Exercise and lay off the fries. The end.

Where's my infomercial and best seller?

I'll Admit I Think This Sometimes (pardon the language)

What's Your Beverage of Choice?

So True!

Funny Stuff!

The Correct Approach to Weighing In?!

Resistance Training to Improve Flexibility

One of the many fallacies about strength training is that it will decrease one's flexibility. I was happy to see the Journal of Strength & Conditioning Research [25(12)/3391-3398] refute this ideology at the University of North Dakota.  Researchers measured static stretching at various points (hamstrings, shoulders, etc...) and compared it to a group that solely performed strength training.  The results of this preliminary study suggested that full-range resistance training regimens can improve flexibility as well as the static stretching programs.  Take-home point: do not fear that strength training will reduce your flexibility.  Exercises like the above (2-arm/1-leg Kettlebell Stiff-Legged Deadlifts) are an outstanding way to improve glute (minimus and maximus) and hip strength.  Additionally, it's a great way to improve balance and work on grip endurance.

Still my top choice for Protein Powder!

Incline Bench DB Row w/ISO Hold

I use this exercise a lot to improve mid/upper-back strength with clients.  It's a fantastic choice for those looking to improve posture (which is most of us!)

Obese, Ridiculously Strong, AND an Olympian!

Look Like Barbie, Lift Like Ken

Megan Graham, 3rd place winner of the recent Miss Bikini Universe is trained by a colleague of mine, Ben Bruno.  She is living proof that girls need to lift challenging weight vs "Pink Dumbbells" and hours of non-stop steady-state cardio to look their best.  Ben wrote an OUTSTANDING article with VIDEOS of Megan's workouts.  Check it out here: http://www.benbruno.com/2012/06/look-like-barbie-lift-like-ken/

I had the opportunity to head out to Littleton, MA last week to meet with members of their Police Department.  Like many other communities throughout Massachusetts, they constructed a new building a couple years ago- complete with a state of the art exercise room for their staff.  While it's a wonderful amenity to have, some of the officers aren't proficient with using some of the equipment...that's where I come in.  


I took the group through a few exercises and stretches based on their available equipment and space.  They had fun and learned a lot.  The plan is to head back in the fall and lead them through a routine they can all progress with on their own.  

Super Nutritious Dinner on The Foreman Grille

Perform Better 3-Day Functional Training Summit: Providence

I had the privilege of attending Perform Better's 3-Day Functional Training Summit earlier this month.  I'll be writing a full review in my Summer Newsletter (published July 1, 2012).

Interesting Video on Sugar

So True!!!

Total Body workout with Rachel Cosgrove

I had a chance to see Rachel speak last weekend for the 2nd year in a row at a conference in Rhode Island.  As always, she was phenomenal in describing fat loss strategies for training female clients.  No surprises in that there was NOTHING I'd do differently when it comes to exercise-specific selections.  I may take different verbal and psychological approaches with respect to body composition changes, however.  The above video shows Rachel running through a fantastic total body workout that burns calories and improves lean muscle.  These are all exercises I have both my male & female clients performing regularly.

DB Reverse Lunge

Alternating DB Reverse Lunges are a dynamic single-leg exercise I often use with my clients after they are comfortable with split squats and Rear-Foot Elevated Split Squats.  Huge points of focus are keeping the chest tall and driving off the grounded heel when ascending from each repetition.  I like to have clients squeeze their scapulae as that often maximizes perfect posture in their torso.  Look for a good shin angle (~90-degrees) and power production as they come out of the bottom of each lunge.  


Key thing to remember as this type of lunge should be performed BEFORE any forward type of lunging as this variation creates minimal knee stress and requires less deceleration.  I'll start people with bodyweight and progress to external loads (i.e. weighted vest, dumbbells, kettle bells, etc...) 

71 Tips to Lose Fat

Dr. Chris Mohr, R.D., posted an article this week on how to lose fat.  VERY applicable to 95% of my clientele and the majority of folks I come across:

1. Have a clear goal that anyone in the world can measure and understand.
2. Drink tea. Research suggests that those who drink tea (black, green, or white, as long as it’s from real tea vs. herbal tea) have lower BMI’s and have less body fat. 
3. Eat cayenne pepper.  A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin (the active ingredient in cayenne) increased fat burning. 
4. Decrease/eliminate simple carbs.  They do nothing for you outside of creating a favorable environment for gaining fat.
5. Eat more veggies. They fill you up, without providing many calories.  Just avoid the high fat/high calorie dressings.
6. Eat more fruits: No one ever gained weight from eating more fruit even the so called "high sugar" fruits, like bananas, melons and others.
7. Lift weights.  Heavy weights.  Build more muscle, burn more calories.
8. Cut down rest time between sets.  This will keep your heart rate elevated causing an increase in calories burned.
9. Do intervals.  No more strolls through the park.  Study after study after study continues to show intervals are more effective (and in less time).  And physically just look at the body of a sprinter vs. the body of a marathoner. 
10. Eat more protein.  Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism, through something called the thermic effect of food.
11. Eat protein more frequently.  Piggy backing on #10, it’s important to also time your intake so you’re eating protein regularly throughout the day … not just in one lump sum, like most do at dinner.  Every meal and snack should include some protein. 
12. Supplement with fish oil.  A study published in Lipids fed mice diets enhanced EPA and DHA (fish oil).  The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat.  Other studies have shown similar results.
13. Do full body exercises, such as squats, deadlifts, pullups,chinups, pushups, etc.  You’ll get more bang for your buck out of each workout.
14. Cycle carbs depending on workout routine.  Sure, carbs are important, but you surely don’t need as many if you’re not working out or if you workout just 30 minutes per day and then are sitting most of the other 23.5 hours.  
15. Start meals with a salad.  Salad will provide some bulk to help fill you up, so you eat less calories overall.
16. Include low-fat water based soups as snacks.  include this with a salad and the two of them will fill you up before getting to the calorie laden meal.
17. Don’t forget the fiber.  Think of fiber like a sponge; it absorbs water and makes you feel full. Focus on fiber, not carbs.
18. Drink water.  Professor Dr. Brenda Davy and her Team from VA Tech found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks.  The reason?  It helps fill you up.
19. Add beans to your salads.  It’s a nice way to add some additional fiber, protein, and healthy carbs. 
20. Replace one meal/day with a large salad and lean protein.
21. Self monitor.  Keep a journal.  There’s no better way to track what you’re putting in your mouth. 
22. Watch your portions.  Avoid the buffet line and never super size a thing; instead make sure you’re following what the nutrition label recommends for a serving.
23. Weigh and measure foods.  You won’t know how much you’re eating unless you pull out the food scale, measuring cups and spoons. 
24. Switch to calorie free drinks.  All calories count, whether they’re liquid or solid, so unless it’s low fat milk, opt for tea or water.  Or something I was introduced to in the Netherlands – large bunches of mint, lemon and hot water. 
25. Weigh yourself.  Studies show daily weights help enhance weight loss efforts.  Don’t live and die by the number.  And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things "in check."
26. Eat whole eggs.  Daily.  A study published a couple years ago showed that those who ate whole eggs vs. a bagel for breakfast ate less at the next meal.  A similar study showed eating whole eggs increases HDL (good) cholesterol. 
27. Eat breakfast (which is convenient with #26 above).  A review published in theAmerican Journal of Clinical Nutrition showed that those who ate breakfast are more successful with long-term weight maintenance.  Other research has shown the same for weight loss.  Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie.  It doesn’t have to be fancy.
28. Eat the bulk of you meals in the AM and eat progressively less throughout the day.  A study published in the Journal of Nutrition showed that eating the bulk of your calories earlier in the day positive influences weight changes.
29. Stay upright-you burn more calories.  This means not sitting in front of a computer, TV, phone, etc all day.  Stand and you’ll burn more and be more productive.
30. Ask your waiter to doggy bag ½ your meal before serving it to you.  If you wait and tell yourself you’ll just eat half.  You won’t.  So don’t even have it put in front of you.
31. Use the stairs, skip the escalator and elevator.  These won’t make or break success, but every little bit helps, so get in all the movement you can.
32. Eat low energy dense foods.  These are foods that are high in water and lower in calories, such as fruit, veggies, soups, salads, etc.  Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.
33. Don’t grocery shop hungry.  Rather than stick to your list, you’ll buy everything in the aisle; foods that are sure to sabotage your goals of getting lean.
34. Replace side dishes with steamed veggies.  Restaurants will often allow you to switch the fries or chips with steamed veggies; all you have to do is ask.
35. Bake, don’t fry
36. Switch to smaller silverware; it forces you to take smaller bites.
37. Use a grill
38. Order dressing on the side, dip the fork in dressing, and then in the salad.  This saves a ton more dressing than if one was to order it on the side, then poor the entire cup on the salad anyhow.  Less calories equals less weight. 
39. In the airport?  Carry your luggage, don’t roll it.  Again, not a deal breaker in terms of success…just another way to increase energy expenditure.
40. Skip the “Venti lattes” and opt for plain coffee or, better yet, tea.  Those extra large “designer” coffees can pack a wholloping 500 or more calories per serving!
41. Got oats?  Plain rolled oats will help fill you up more than the high sugar breakfast counterparts.  Moreover, 1 serving provides a lot less calories than the sugar coated alternatives.
42. Fidget. A study published in the journal Science showed that those who fidgeted more often, changed posture frequently, etc weighed less than those who did not.  This extra movement was termed NEAT (non-exercise activity thermogenesis).
43. Laugh often.  A study presented at the European Congress on Obesity found those who laughed hard for approximately 10-15 minutes each day burned an additional 10-40 calories/day.  Multiply that by 365 and those calories can add up! 
44. Don’t use email within your office—get up and walk to a co-workers desk.
45. Switch to water first thing in the morning vs. juice; you’ll save 100+ calories.
46. Steam your veggies—don’t sautée oil
47. Leave something on your plate at the end of the meal-every little bit counts.
48. When out to eat, split a meal.  The portions are usually big enough to feed a family.
49. Skip dessert
50. Don’t socialize around the food tables at parties; you’re more likely to pick, even though you may not be hungry.
51. Don’t eat your kids leftovers; every little bit of food adds up, including these "BLTs" (bites, licks and tastes)
52. Keep chips, dips, and other high fat snack foods out of the house—it’s not about willpower, it’s about being realistic.
53. If you have a dog, take it for a walk—don’t just let it out in the back.
54. If you don’t have a pet, offer to walk a neighbors dog.
55. Use smaller plates and bowls, there will be less room for you to fill up and it makes less food seems like more.
56. Skip buffets.  You will feel you like you have to get your moneys worth and overeat.
57. Slow down.  It takes approximately 15-20 minutes for the stomach to sense it’s full.  If you woof down your food like a starving dog, you’ll likely out eat your hunger.
58. Decrease your food intake by 100 calories per day; theoretically this translates to nearly 1 pound per month (1 lb = 3500 calories).
59. Buy a pedometer and accumulate at least 10,000 steps each day.
60. When possible, walk or bike to do your errands. 
61. Don’t buy in bulk, unless you’re buying toiletries or feeding an army.  The more that is there, the more that you’ll eat.
62. Stay away from the alcohol—I don’t care if it’s low-carb anything, alcohol provides 7 calories/gram, which means a lot of empty calories and just 1 drink lowers your inhibition so you overeat other calories too
63. Plan ahead.  If you fail to plan, you plan to fail
64. Pack your meals for the week on Sunday; you never want to be without options.
65. Keep some healthy snacks — like nuts — in your glove compartment so you’re prepared at all times.
66. Take before pictures and write down your goals.
67. Get new friends.  If your friends prefer pizza, wings, nachos and beer on a regular basis, find one’s who are like minded and want to be healthy.  Research has suggested that friends enhance (or can hurt) success.
68. Put yourself first.  Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side. 
69. Be honest with yourself—you’re not fooling anyone by “sneaking” different foods.
70. It’s not all or nothing; if you fall off the bandwagon, jump right back.  Don’t let yourself continue to fall until all progress has been lost.
71. Wake up early to exercise; you’re more likely to get it done if you don’t wait until after work. 

Wrong Information, Right Information

S.E.L.F. R.E.S.P.E.C.T.

Great video on selecting kids' shoes from Kelly Starrett

A Tale of Two People

Teachers are truly special people.  I have family, friends, training clients, and group exercise participants who teach.  I teach teachers more than any other population.  I love working with them because I know how challenging their days can be and it makes me feel good helping them de-stress during an awesome workout.  One of my favorite speakers, Alwyn Cosgrove, wrote an outstanding piece recently called A Tale of Two People on how much an impact- both positive and negative- teachers can have in a young person's life.  It's a quick read and I think you'll enjoy it.  


Check it out here:

When I was in high school in Livingston I was in an advanced mathematics class. I have no idea how I got there as I was clearly the dumbest kid in the class.

Sat next to me in the class was a guy (Keith Wilson) who spent his spare time (at 14 years old) working for a company converting the program code for an arcade computer game to a home version. He used to hand in his homework on a floppy disk…

Me? I was drawing sharks on the back of my notebook…

So while studying quadratic equations, (something that has been oh-so-useful in my life…) it was clear that I didn’t understand it. I asked the teacher to go over it again. He sighed an exasperated sigh – but he went over it again.

I still didn’t get it.

So I asked again. The teacher sighed loudly and said “Okay – the rest of you take a five minute break while I go over this again for Alwyn’s benefit …..” and then mumbled “for whatever good that will do”

Obviously I felt pretty small at that point. And of course the whole class heard him and laughed.
And I still didn’t get it.
And I never asked a question to this teacher again.
And I failed the exam for the class.

This teacher was a man who had a chance to make a kid feel better and help him, or put him down and make him feel worthless. He chose the latter. Why? Just because he could. That’s the kind of person he was.

Another person in my life was my Taekwon-do instructor – Derek Campbell. My Dad was made unemployed and we could no longer afford lessons. I went to my instructor and told him that we just couldn’t afford lessons anymore and I’d be back when my Dad got a job.

He told me to show up early for the next class and become his assistant – teaching beginners. He would pay me with free lessons.

I went on to become a fourth degree black belt, and seven time UK national champion as a result.

This teacher was also a man who had a chance to make a kid feel better and help him, or put him down and make him feel worthless. He chose the former. Why? Just because he could. That’s the kind of person he was.

One person changed a kids life and made it worse. One person changed a kid’s life and made it better. I remember both of them.

We have all had, and remember these people in our lives – the only question to ask is …

What kind of person are you?

Awesome Breakfast Option

Soy Milk Additive

13 Tips for Anyone Who Wants to Improve Performance and Look Better

Great article here from Molly Galbraith: http://articles.elitefts.com/training-articles/13-tips-for-anyone-who-wants-to-improve-performance-and-look-better-naked-part-i-–-training/

5 Worst Foods You Can Eat

I read an interesting article from Dr. Joe Mercola recently about the 5 worst foods you can eat.  No surprises here, but I wanted to share it with you.  http://articles.mercola.com/sites/articles/archive/2003/10/18/worst-foods.aspx

One of my fav. pics

HBO's "The Weight of the Nation"

Fish Oil Facts

Why the Campaign to Stop America's Obesity Crisis Keeps Failing

What Does Your "To Do" List Look Like?

Jay Robb Shamrock Shake

 This is a MUST try! No food dye needed in this healthy, brain-building treat!

1/2 cup avocado
3/4 cup unsweetened almond milk (or full fat coconut milk)
1/4 cup Jay Robb vanilla protein powder
2 TBS cream cheese OR coconut cream, softened
1 cup crushed ice
4 TBS erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
1/4 tsp mint extract or 1/2 tsp fresh mint leaves

Place all ingredients in a blender. Puree until smooth. Pour into 2 glasses. Makes 2 servings.

NUTRITIONAL COMPARISON (per 16 ounce serving)
McDonald's Shake = 680 calories, 20g fat, 14g protein, 111g carbs, 0 fiber
"Healthified" Shake (coconut milk) = 355 calories, 31g fat, 15 g protein, 8.9g carbs, 4.4g fiber
"Healthified" Shake (almond milk) = 146 calories, 10g fat, 12g protein, 4.9 carbs, 2.8g fiber

Why Are We So Obsessed with Exercise?!

WINTER SUNDAY MORNINGS on Commonwealth Avenue in Newton are a blur of polypropylene and spandex. Legions of runners in fluorescent moisture-wicking fabrics labor up the hills; squadrons of cyclists in jerseys with exotic logos hurtle down them. While much of America is still in bed, this is rush hour in fitness-crazy Boston. “It’s cult-like,” says Adam Naylor, a sports psychologist and director of the Boston University Athletic Enhancement Center. “If you step back, you would think this is a little insane.”
To read the full article, click the following link: http://articles.boston.com/2012-04-15/magazine/31335806_1_sports-leagues-olympic-rower-health-club

Do It For Yourself

Training Mistakes to Avoid

“Training Mistakes To Avoid”

It’s often drilled in our head what training modalities yield optimum results, but I’d like to share a couple examples of what to avoid:

·          Training at Slow Speeds- While you should implement controlled movements while ensuring proper technique, you should not sacrifice power.  Fast-twitch/Type II muscle fibers are the ones that diminish with age.  Therefore, don’t hesitate to include faster concentrics/muscle fiber shortening.  Specifically, when pushing weights overhead on a dumbbell press, the weights should be lifted with a bit of force, assuming this “newfound force/speed” is coupled with perfect form.

·          Over-Isolation of Muscle Groups- Areas such as the hamstrings and triceps are important to strengthen, but not necessarily in isolation.  Muscles work functionally in groups, not individually.  Leg extensions and bicep curls (see above pic) should be replaced with more important, compound exercises such as split squats, push-up, and pull-up variations.

Vegan Recipes for Carnivores

Still One of my Favorite Ads

My Girls Lift Just Like my Guys...some harder!

To this day, I still don't understand why some (too many) people think women should train differently than men.  Of course there are some exceptions (figure athletes, pregnant clients, and sport-specific training vs those in the general public, perhaps), but when it comes to general health, I just don't see why women should be training differently than men.  I know the girls I train bust their butts in the weight room and equally so when it comes to their conditioning.  Personally, the only thing that changes is the language I use both during and between sessions.  

For example, a lower body power exercise such a Squat Jump is known to improve bilateral leg strength and power.  Technically, it also improves the function and aesthetics of the glutes.  Therefore, my verbal feedback to men may be something like, "this will help you jump higher and develop strong legs."  The ladies may hear, "this will help firm your thighs and make your butt look better."  In the end, it's all true but it's about relaying what I know will improve the given client(s).  

All in all, the only appreciable training difference between the sexes comes down to the language I use with them.  Both genders need to train hard, eat right, and get plenty of rest to look and feel their best.

I was looking through a few articles and found a piece from Integrate Fitness 411 that discussed this very topic.  Here is a piece of the article I really enjoyed and agreed with:

I've never trained my female clients differently than their male counterparts because everyone needs to be able to make the same primal patterned movements. If I did do things differently, it was because they were pregnant. And even then, while the intensity varied, the exercises didn't until they needed to.

With all of this being said, why do public gyms look like eighth grade dances with "Men in the weight room, women in the group class studio and cardio areas" as Lea Swenson, NASM-CPT, put it.

Why are women marketed toward classes? Why are they shown lifting lighter weights in ads? Is the emaciated model figure what Madison Avenue says a fit woman should look like? Why are women lead to believe that more cardiovascular activity burns fat? Why, for the love of Jack Lalane, can't Madison Ave just pump out factual exercise science????? Because it won't sell.

Crossfit, P90x, Insanity, etc...

Beyond the typical "what's the best _______ for _____ " question I often get (it's typically a weight loss inquiry), I do get asked a lot about "the enemy" a lot.  It usually goes like this:  "Paul, what do you think of Insanity, P90x, Crossfit, etc...?"  While I can't say I hate everything about them, I'm honestly not a fan of any of them.  I've been thinking of how to best put it into words what exactly it is I don't like about this mishmash of programs so many people are trying.  Strength Coach Mike Boyle recently had a posting on his site that I LOVED and essentially echoed my sentiments towards the aforementioned programming.  Check it out here:

The intelligent people in our industry are fighting a war of sorts. Because we 
are constantly battling misinformation, half-truths, lies
and out right stupidity we can often come across as
impatient. The enemy has many names, Crossfit, P90X, Insanity, Bar
Method, Tracey Anderson and so many others.
A new enemy constantly appears on the horizon and they all
have the same theme. The enemies simply ignore science and
empirical evidence and replace it with marketing. They ignore common sense and replace it with marketing. They prey on the uniformed.
Our job as fitness professionals, personal trainers or
strength and conditioning coaches is to con tinually try
to keep the pendulum in the center and use our common
sense. One of my favorite quotes comes from
Benjamin Franklin is:
“common sense is not very common”
This can be combined with another great quote:
”a little knowledge is dangerous”
We exist in a fitness world overpopulated by people with a
little knowledge and too little common sense. The resultant
combination of a little knowledge and a lack of common sense
is the foolish programming that we are forced to battle
against.
What the smart people do in this industry is make the client
feel and look better while at the same time keeping the
client healthy and safe. Is that too much to ask?
The only thing that makes me feel better is that we are
succeeding. 
Keep it up, don’t sell out.

Micro-gyms (think opposite of the Big Box, lots of equipment, 

no instruction) are thriving all over America. Don’t throw up a Crossfit sign or any other sign for its marketing value. Continue to deliver great programming and great results.

I was reviewing a recent blog post from my colleague, Eric Cressey, about the recent passing of his Uncle.  Having lost many close family members over the years, I can relate to losing a loved one.  More importantly, I try and always take a lesson (four in this case) and remember the good times.  The lessons Eric presented in his article were ones that I incorporate into my training sessions with my clients.  These include:

• Showing up- I always make it a point to visit my clients in their special events outside of our sessions.  In the last year or so, I've been to several basketball games, dance competitions, baseball games, etc... to prove to my clients I care about them as people.  It also allows me an opportunity to assess their movement and identify areas we can address in the weight room (i.e. postural improvements, decreasing injuries, etc...)
• Always be Calm- Eric talks about his uncle never yelling- ever.  I never liked the "screamer coaches" (i.e. Bobby Knight) who pace up and down constantly yelling at their players.  It never motivated me, and if anything, made me shut them out.  I'm constantly pushing my clients, always demanding their best, but I've never been the trainer who you hear from across the gym yelling, etc... I worked with a trainer like this several years ago and was always discouraged that he had more business than me.  Lesson learned was that I could not be someone I wasn't.
• Always be Positive- This rings true when working with clients who need a LOT of work on their nutrition.  I often have them keep written records of what they are eating and some of what I initially see is honestly pretty bad.  However, I simply take 1 behavior at a time to work on for 2-3 weeks at a time and move from there.  This could be increasing veggie intake, incorporating more protein, or drinking more water.  The huge key is to simply work on ONE THING for 2-3 weeks.  Keep it simple and stay conservative.
• Always be Approachable- I've had so many clients, grp. ex. participants, etc... tell me how easy I am to talk to.  This all stems from a lesson I learned early on that says "people are concerned about how much you CARE more than how much you KNOW."  The amount of knowledge I possess means NOTHING if I am not approachable.  A lot of it stems from my passion to truly enjoy helping people.  

For the full article from Eric that inspired this blog post, click the following link: http://www.ericcressey.com/four-valuable-lessons-i-learned-from-my-uncle

Protein Intake for all you Coffee Lovers!

Stephanie Lynn representing Swoosh

I wonder if a proposal via e-mail is acceptable?!

Minds built to go the distance

When a runner collapses in exhaustion, it’s rarely because the muscles ran out of oxygen or fuel. It’s because the anterior cingulate cortex has decided that the cost of exertion is not worth the benefit. But if the brain believes that the distance is manageable enough — and the mission important enough — we push ourselves to the max. Check out the following article about the continued trend of Kenyan domination in the Boston Marathon: http://articles.boston.com/2012-04-17/opinion/31350540_1_anterior-cingulate-cortex-boston-marathon-brain-training

Susan Cain's Fantastic Lecture on the Power of Introverts

Buddy System

I recently spoke to a group in Franklin, MA about various ways to improve exercise retention. Many of them were active but since the program I was teaching had come to an end, they were concerned about being able to keep up their exercise on their own without checking in with me. I suggested several options, but the one I advocate the most is engaging a buddy (co-worker, loved one, neighbor, friend, etc...) to join in your exercise & nutrition pursuits. You can help motivate each other and keep one another accountable. I often have challenges amongst clients and have held inter-office challenges with various incentives. Make it fun and keep it interesting/diversified. Shoot me an email for specific tips (paulconnolly123@gmail.com). Good luck and have fun!

Penny and Lil' Penny pictured motivating each other :-)

Great Stuff Here!!!

Another Proud Moment

One of the (random) experiences I LOVE as a trainer- and I KNOW I speak for other trainers out there- is when a client sends me an unexpected text/email telling me about something big they accomplished during one of our off-days. Tonight I got a text from a client that she hit the 38 minute mark on a difficult level on the infamous Step Mill machine that I often have clients use for conditioning workouts. It mimics actual stair climbing and engages all major muscle groups in the lower body. It's also- as we say in Massachusetts- WICKED hard. It kicks your butt and is why I prefer clients using this over easier selections such as an Elliptical machine.

Good things come to those who train their butt off for me and incorporate progressive change to their lives. Something tells me you'll be seeing this client in the near future. Stay tuned...

Slow Cooker Steel-Cut Oats Recipe and Video

Macronutrient breakdown is listed throughout the video, but I'd add a protein source (ideally pro. powder to the mixture after you select your desired serving size, but a few hard-boiled eggs would work as well).

3 Tips to Improve Strength

Strength Coach Jason Ferrugia had some fantastic tips recently on ways to improve strength. I wanted to share my favorites with you below:

• For shoulder health do some type of pushup variation on a regular basis.
• When doing any type of rowing or chin up variation think about driving back with the elbows instead of simply pulling with the biceps.

• If you have shoulder issues do all of your rowing exercises with a weight that allows you to hold a peak contraction for a second or two.

  That will ensure that the load isn’t so heavy that it could lead to more potential injuries.

Gretchen Rubin speaks to Soledad on Happiness

Gretchen Rubin is someone whose work I've followed for the last 6 months. Her book, "The Happiness Project," was fantastic- and is one I recommend everyone read- even the guys!

Strength & Conditioning Tips

It was nice to check out this interview with Coach Mike Boyle as it confirmed what I engage all my clients in (foam rolling, dynamic warm-ups, mastering fundamental exercises)....AKA applying the "K.I.S.S. Principle" that I continue to live and die by.

Dr. Weil thoughts on depression

Great piece he discusses from his book, Spontaneous Happiness, that I read last year and LOVED. Check it out.

Best Fruits and Vegetables for your Health

Incorporating fruits and vegetables into your diet can lead to a healthy lifestyle. Dr. Weil explains why berries and cruciferous vegetables should be a focal point in the diet.

What is the Definition of Health?

Here's one I found this week online:

Deep health doesn’t come from a pill or an operation. Deep health comes from a balanced diet of fresh, whole foods. It comes from sufficient exercise combined with genuine rest. It comes from clean air and clean water. And it comes from living with purpose and joy, and using your life as an expression of these things.

The Secret to Weight Loss?!

38 Tips for a Better Life

I didn't write this, just sharing it for those who have never read it:

Tips for a Better Life

1. Take a 10-30 minutes walk every day. And while you walk, smile.
2. Sit in silence for at least 10 minutes each day.
3. Sleep for 7 hours.
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5. Play more games.
6. Read more books than you did the previous year.
7. Make time to practice meditation, yoga, and prayer. They provide us with daily fuel for our busy lives.
8. Spend time with people over the age of 70 & under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
11. Drink plenty of water.
12. Try to make at least three people smile each day.
13. Don't waste your precious energy on gossip.
14. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
15. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
16. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
17. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
18. Smile and laugh more.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't spoil the present.
23. Don't compare your life to others'. You have no idea what their journey is all about. Don't compare your partner with others.
24. No one is in charge of your happiness except you.
25. Forgive everyone for everything.
26. What other people think of you is none of your business.
27. However good or bad a situation is, it will change.
28. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
29. Get rid of anything that isn't useful, beautiful or joyful.
30. Envy is a waste of time. You already have all you need.
31. The best is yet to come.
32. No matter how you feel, get up, dress up and show up.
33. Do the right thing!
34. Call your family often.
35. Your inner most is always happy. So be happy.
36. Each day give something good to others.
37. Don't over do. Keep your limits.
38. Share this with someone you care about.

Outstanding Exercise Selection for the "Posterior Chain"

I was speaking with a female client the other day about how so many people "don't have an ass." That is, they "lack glute development" from sitting WAY too much (i.e. at work, in the car, on the couch, etc...) Since improving the appearance of their backside is often times a goal with my female clients, one exercise we implement are Deadlift variations. A specific variation I love is the 2-arm/1-leg Stiff-Legged Deadlift. In the video above, Neghar Fonooni demonstrates this exercise impressively. Note how much weight she can handle yet she isn't "big" and overly muscular like so many women fear of becoming from strength training.

Take home point: include this, and other variations of Deadlifting for killer glutes and to look your best this summer in the new bikini, "skinny jeans," etc...