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.