Exercise Seen to Reduce Signs of Aging

The New York Times ran a very good article in today's edition. Scientists looked at mitochondrial repair in mice that proved quite interesting. Check it out here: http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/?src=me&ref=homepage

5 Steps for Brain Health

Preserving physical health as we age is undoubtedly critical, but let's not neglect preservation of mental health. 5 quality steps to keep your brain in shape are the following:

1. Eat a brain healthy diet (plenty of Omega 3's and fruits/veggies)
2. Stay mentally healthy (learn new skills such as dancing; learn a new language, practice crossword puzzles and take classes)
3. Stay social
4. Get plenty of sleep (how often do I rant about this?!?!)
5. Manage stress (incorporate meditation into your day)

Omega 3's for Dry Eye Syndrome

I was reviewing some info. recently on Omega 3 intake and their ability to combat Dry Eye Syndrome. Personally, the use of Thera Tears (http://www.amazon.com/gp/product/B0013IRBGE?ie=UTF8&tag=pccon-20&linkCode=xm2&camp=1789&creativeASIN=B0013IRBGE) and my consistent intake of Omega 3's has helped. To support general eye health, try increasing your intake of oily, cold-water fish such as wild Alaskan salmon, mackerel, herring and black cod, as well as walnuts and freshly ground flaxseed. If you suffer from dry eye syndrome, you may also want to consider supplementing with a high-quality fish oil product (http://www.amazon.com/dp/B001LF39RO?tag=pccon%2020&camp=0&creative=0&linkCode=as1&creativeASIN=B001LF39RO&adid=02GWQJ70XVE8Y%20AJWXPZQ)

Ab Circle not worth the $

I previously (http://pcconditioning.blogspot.com/2010/12/did-santa-bring-you-ab-circle-this.html) blogged about the "Ab Circle," yet another ridiculous "As Seen on TV" product that promises toned abdominals. The Journal of Strength & Conditioning Research recently published a study that confirmed what I suspected, traditional trunk exercises outperform this device. Side Bridges and Quadrupeds (see below) were found to be superior with respect to muscle activation in areas including the Rectus Abdominis and the Transversus.

Zinc, not Chicken Soup, for the Soul

Interesting piece from today's New York Times about zinc rivaling chicken soup to help combat the common cold:

http://well.blogs.nytimes.com/2011/02/15/for-cold-virus-zinc-may-edge-out-even-chicken-soup/?src=me&ref=homepage

Blood Oranges

One of my favorite fruits this time of year are blood oranges. A hybrid of the ever-popular sweet orange, blood oranges are smaller in size, more aromatic in flavor and have a red-hued flesh. They are an excellent source of Vitamin C and are a good source of fiber and calcium.

Amazing stuff right here

Nutritional Strategies and Immune Function

I was reviewing a nutrition article in the December, 2010 issues of the NSCA's Strength & Conditioning Journal today and found something I wanted to share with you. The article discussed Nutritional Strategies and Immune Function and reported the following:

Quercetin, found in foods such as apples and onions, has been shown to reduce incidence of Upper Respiratory Tract Infections. Flavonoids found in tea and berry products may be beneficial as well.

Pollan: Don't Eat What You See on TV

Michael Pollan is simply incredible. His literary work is outstanding and he is a great speaker. Check out a lecture he gave recently as he discusses the # of ingredients in food. Very good piece.

Mommy and Me Workout

Having worked with a lot of new Moms over the years, I've often stressed to them the idea of incorporating their children into their workouts. Precision Nutrition, my affiliate nutrition company, published an article this week on this exact topic. Check it out by clicking the following link:

http://precisionnutrition.com/cmd.php?pageid=987117&u=http://www.precisionnutrition.com/no-excuses

Demonstration of Female Strength

Very impressive set of "Val Slide Push-ups" above.

Determined and Purposeful

I was reviewing an article from Brian Tracy recently that discussed being determined and purposeful. The passage I enjoyed most was written as follows:

"When you set clear goals and become determined and purposeful, backing those goals with unshakable self-confidence, you develop charisma. When you are enthusiastic and excited about what you are doing, when you are totally committed to achieving something worthwhile, you radiate charisma. When you take the time to study and become an expert at what you do, and then prepare thoroughly for any opportunity to use your knowledge, skill or experience, the perception that others have of you goes straight up."

Hip-Dominant Exercise

Lower body exercises are typically divided into two groups, "Hip-Dominant" and "Knee-Dominant." The former usually includes exercises like Stiff-Legged Deadlift variations, while the latter includes exercises like Single-Leg Squat variations. The above video shows a fantastic called "2-Arm/1-Leg Stiff-Legged Deadlifts." The participant is using Kettlebells, but Dumbbells work just as good. Remember to keep a flat back, a slight bend to the knee of the grounded leg, and hips squared toward the ground at the bottom of the movement.

8-Step Guide of Essential Practices

I was recently reviewing Sigrid Olsen's 8-step guide of "essential practices." It's aimed at those seeking to regain equilibrium and redefine themselves after a major life change. While not all of them will apply to you, it's still interesting to check out. Personally, I found a couple that I applied to my life. The list, reads as follows:

1. Connect with nature. Next to the grandeur of nature, your problems seem very small.

2. Inhabit your body. Breathe, move, dance, run — anything that helps you feel awake and alive.

3. Find a community. Seek out people who are honest and fun, who will listen and tell the truth.

4. Clean house. Literally and metaphorically, clear out the clutter that complicates your life.

5. Cherish beauty. Try to put beauty in your path each day and take the time to enjoy it.

6. Open Your Heart. Give of yourself. Generosity breeds abundance.

7. Create. Make something. Paint, sculpt, cook, plant a garden, keep a journal.

8. Celebrate life. Eat good food, have a party, travel, laugh a lot.

Dr. Weil on Protein

I could listen to Dr. Weil all day. The above video features a good lecture on protein.

The Changing Ideal Body

What exactly is an "ideal body?" Is there a celebrity whose physique you'd do anything to possess? We all have someone we look to whose physique we'd love to have, but it's interesting to hear different viewpoints as to what one's shape should be. Of course, the answer you get years ago may have been Marilyn Monroe and today it may be Halle Berry. Whether it's Michelle Obama's arms or Jessice Biel's "hind quarters," it's always interesting to hear people's answers about what healthy looks like or who has the best celebrity body (hint: my choice is above!)

The Boston Globe ran an article recently, accompanied by a video, about this topic. Check out the full text here: http://www.boston.com/lifestyle/fashion/articles/2011/01/20/body_building_the_ideal_shape_has_shifted_constantly_over_the_years/

P.S. "You're welcome" goes out in advance to all the guys I train who I know also love Jessica Biel :-)

7 Stretches for the Office

Most personal trainers who work predominantly with "general population" clients like I do will encounter folks with all sorts of orthopedic issues. One notable "issue" people experience is stiffness is certain areas as a result of being desk-bound every day at work. It's amazing what the implementation of a few stretches to combat immobility will achieve. Check out this fantastic article to learn a few stretches to try both at home and in the office: http://www.coreperformance.com/daily/live-better/7-stretches-for-the-office.html

Improve Grip Strength

While general movements like pushing, pulling, squatting, and lunging are all important to an athlete, one neglected component remains grip strength. Various sports (i.e. baseball, basketball, hockey) require optimum grip strength and this needs to be included in one's strength and conditioning regimen. I began doing grip work in high school to limit being stripped of the basketball and I noticed big improvements. To enhance your grip strength, a fantastic training modality to incorporate is thick ropes. Check out the video above of thick rope pull-ups (weighted vest not required initially). They are super challenging!

Dr. Weil on How to Eat an "Anti-Inflammatory Diet"

Be SPECIFIC with your goal setting

I was thinking today how one of my biggest pet peeves this time of year is when people/clients aren't specific enough with their goal setting. If I hear "I just want to be healthy" one more time I'm gonna scream. Of course, I'm kidding, but it's crucial to be specific with your goal setting. Write down and track HOW you intend to conquer your goals. Here's a good example I found on Alwyn Cosgrove's blog that a client of his wrote down:

I am going to lose 12lbs of fat by March 1st 2011
I will do this by exercising six days per week for a minimum of 30 mins
This will include metabolism boosting resistance training three times per week for a minimum of 45 mins.
I will meet with a trainer at least once a week for my resistance training sessions.
I will then continue on a three times per week program including 30 mins of resistance training and 30 mins of cardio for the next 6 weeks.
I will cut 500 calories from my diet and track this.

Now THAT is how you plan out your goals!