Get In Shape With David

Tai Chi Sensation Link

2012-02-10T00:30:00.000-05:00

Read this chart by Professor Yu Yong Nian, which shows possible sensations you may experience while practicing Zahn Zhuang.

Zahn Zhuang is a series of breathing exercises intended to teach how to cultivate Chi.

These exercise are widely used for Tai Chi and Ba Gua practice. it is also used for medicinal purposes.

Why We Should Not Arch the Back During Weightlifting

2012-02-07T18:30:00.000-05:00

Anyone who has taken a Pilates or Yoga class has heard the term neutral spine.

Neutral spine is when the spine is in its most natural position:

Slight Lordotic (inward curve) at the cervical spine (neck);
Kyphotic curve at the top of the thoracic( upper back/chest);
Lordotic curve at the lumbar spine. (lower back); and, finally
Kyphotic curve at the sacral spine (hips).

The spine is designed this way to help distribute weight and stress throughout the body.

This means that by arching my back when lifting weights, I am taking away the optimal positioning for my natural support system and adding stress by using extra weight.

The spine may be strong enough to handle some of this extra burden, but as we go up in weight or compensate by arching our backs even further, we increase the chance of injury.

So, the next time you are bench pressing and your back arches off the bench, put the weights down, rethink your technique — and lower the weight. Your back will thank me later.

A Paradox: Tai Chi Rooting and Movement

2011-11-08T00:00:00.000-05:00

People who study Tai Chi are familiar with the term rooting, or to be in solid contact with the ground.

When watching a Tai Chi demonstration, viewers notice right away the fluid ease of movement. However, this presents a paradox: how can we stay rooted and still remain fluid in our movement?

The answer is this: with each step, along with proper breathing and relaxation, we need to focus our body weight onto the soles of our feet. This gives us rooted, constant, solid contact with the ground — and yet we remain relaxed, and therefore can move with unencumbered freedom to maintain our fluidity.

One concept I try to instill in my students is to stay focused. When practicing Chi, if you hesitate anywhere within the form, stop right away. Take as many breaths as needed in order to recompose, then get back in contact with your Chi. After a few meditative breaths, you then can continue your practice.

One uncorrected mistake can lead to many more mistakes, lack of relaxation and poor rooting. Catch yourself when you lose your Chi, and get yourself back on track.

Today is Eat Healthy Day

2011-11-02T10:04:00.000-04:00

Lets take part in the Third Annual National Eat Healthy day: it's a great time to learn how to eat right.

For more information on good eating, contact me.

In the meantime, here are a few good tips:

When dining at a restaurant, substitute French fries for steamed vegetables.
Skip one can of soda a day — and drink a glass of water instead.
Sauté your food with extra virgin olive oil instead of butter.
Eat slowly and chew thoroughly. See if you eat the same amount as usual. Chances are, you may eat less: it takes a while for your brain and digestive tract to communicate.

Comment below with some of your own ideas!

The Biggest Loser: Sign Up Now!

2011-10-11T22:47:00.000-04:00

It's that time of year again: the annual weight-loss contest, The Biggest Loser.

This is the third annual contest, and the rules remain simple: she or he who loses the most pounds will win.

To participate, weigh in and contribute $10. The Biggest Loser receives all of the cash.

Initial weigh-ins will be conducted November 14-18, 2011.

Final weigh-ins will be conducted December 14-15, 2011.

The winner will be declared December 16, 2011 and may collect the winnings at that time (just in time for Christmas shopping!).

A caveat: do not do anything unhealthy to achieve weight loss. I won't go through the "bad ideas" list, but you get the gist: if it's not healthy, don't do it. If you're not sure, talk to me.

I'm available for consultation and suggestions (and extra sessions, if you feel they are warranted). However, you all continue to work hard to achieve your goals, so I have faith that you'll continue the great strides in your health and weight goals.

If you're in, e-mail me and we'll schedule your weigh-in.

Let the games begin!

World Champion Wushu Kung Fu Show August 14

2011-08-06T16:53:00.003-04:00

Anyone who has marveled at the grace and dexterity of a martial artist in action is in for a treat: George Mason University is hosting a World Champion Wushu Kung Fu Show from 3-5 p.m. Sunday, August 14 at the Center for the Arts on the school's Fairfax, Va. campus.

Not only will you see the artistry behind Kung Fu, but you'll see it performed by some of the world master Kung Fu artists, including the internationally acclaimed actor Jet Li.

The show will offer an exhibition of beginning movements, as well as high flying aerial kicks and precision fighting skills.

Here is the description from the Center for the Arts:

For the first time ever, the United States of America Wushu Kung Fu Federation and the O-Mei Wushu Kung Fu Center present a never-before-seen Kung Fu spectacle featuring the world's top Wushu Kung Fu athletes on one stage.

Witness dazzling aerobatics and fierce fighting routines performed by more than 20 world champions from China. This nationwide performance features the extravagant martial arts seen in blockbuster Hollywood movies such as "Crouching Tiger, Hidden Dragon," Jet Li's "Fearless" and Dreamworks' "Kung Fu Panda."

There has never been an event of such caliber. All athletes were invited by the Secretary General of the United Nations and will perform for the United Nations in New York City with appearances from Jet Li and other renowned Kung Fu masters.

For tickets, visit the Center for the Arts website.

For more information, visit the O-mei Wushu Kung Fu Center website.

Hope to see you there.

Why We Don't Lose Weight (in TIME)

2011-06-04T00:24:00.000-04:00

This article from the August 2, 2009 issue of TIME Magazine, was sent to me by a client.

It discusses, in part, why we do not lose weight when we exercise. I do agree with the author, to some extent, that some people do eat more after working out.

However, in my opinion, the article falls short by failing to explain that we need to cross-train and add intensity to our workouts for best results.

Why Exercise Won't Make You Thin
by John Cloud
Time Magazine

The findings were surprising. On average, the women in all the groups, even the control group, lost weight, but the women who exercised — sweating it out with a trainer several days a week for six months — did not lose significantly more weight than the control subjects did. (The control-group women may have lost weight because they were filling out those regular health forms, which may have prompted them to consume fewer doughnuts.) Some of the women in each of the four groups actually gained weight, some more than 10 lb. each.

What's going on here? Church calls it compensation, but you and I might know it as the lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym. Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment. Or they compensated in another way, by moving around a lot less than usual after they got home.(Read "Run For Your Lives.")

The findings are important because the government and various medical organizations routinely prescribe more and more exercise for those who want to lose weight. In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that "to lose weight ... 60 to 90 minutes of physical activity may be necessary." That's 60 to 90 minutes on most days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church's data, ravenous compensatory eating.

It's true that after six months of working out, most of the exercisers in Church's study were able to trim their waistlines slightly — by about an inch. Even so, they lost no more overall body fat than the control group did. Why not?

Church, who is 41 and has lived in Baton Rouge for nearly three years, has a theory. "I see this anecdotally amongst, like, my wife's friends," he says. "They're like, 'Ah, I'm running an hour a day, and I'm not losing any weight.'" He asks them, "What are you doing after you run?" It turns out one group of friends was stopping at Starbucks for muffins afterward. Says Church: "I don't think most people would appreciate that, wow, you only burned 200 or 300 calories, which you're going to neutralize with just half that muffin."(Read "Too Fat? Read Your E-mail.")

You might think half a muffin over an entire day wouldn't matter much, particularly if you exercise regularly. After all, doesn't exercise turn fat to muscle, and doesn't muscle process excess calories more efficiently than fat does?

Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that.

Fundamentally, humans are not a species that evolved to dispose of many extra calories beyond what we need to live. Rats, among other species, have a far greater capacity to cope with excess calories than we do because they have more of a dark-colored tissue called brown fat. Brown fat helps produce a protein that switches off little cellular units called mitochondria, which are the cells' power plants: they help turn nutrients into energy. When they're switched off, animals don't get an energy boost. Instead, the animals literally get warmer. And as their temperature rises, calories burn effortlessly.(See TIME's health and medicine covers.)

Because rodents have a lot of brown fat, it's very difficult to make them obese, even when you force-feed them in labs. But humans — we're pathetic. We have so little brown fat that researchers didn't even report its existence in adults until earlier this year. That's one reason humans can gain weight with just an extra half-muffin a day: we almost instantly store most of the calories we don't need in our regular ("white") fat cells.

All this helps explain why our herculean exercise over the past 30 years — all the personal trainers, StairMasters and VersaClimbers; all the Pilates classes and yoga retreats and fat camps — hasn't made us thinner. After we exercise, we often crave sugary calories like those in muffins or in "sports" drinks like Gatorade. A standard 20-oz. bottle of Gatorade contains 130 calories. If you're hot and thirsty after a 20-minute run in summer heat, it's easy to guzzle that bottle in 20 seconds, in which case the caloric expenditure and the caloric intake are probably a wash. From a weight-loss perspective, you would have been better off sitting on the sofa knitting.

Read the entire article in TIME Magazine.

Pedestrians, Beware — and Share the Road, Too

2011-06-02T23:06:00.002-04:00

As pedestrians, we need to be aware of traffic patterns.

As we to jog down the street or ride our bikes, we must be aware of changing traffic lights and the flow of both cars and other pedestrians that make up the traffic around us.

The crosswalk painted on the street does not automatically protect pedestrians nor guarantee them safe passage.

If you, as a pedestrian, are crossing the street and the cars perpendicular are moving on a green light, then those oncoming cars have the right-of-way.

If you, as a pedestrian, are walking on the sidewalk and you need to turn into the street, stop walking at the edge of the sidewalk and look at any approaching cars. Stopping at the edge of the sidewalk allows drivers to see you and to understand your intentions.

Pedestrians and drivers share one similar interest: they each want the other to be courteous, to share the road and to yield the right-of-way. However, it is very difficult for drivers to share the road safely with pedestrians when those pedestrians do not pay attention and, as a result, walk directly into traffic.

Finally, pedestrians should never assume the driver has seen her/him nor that the driver will stop. Walking defensively is the only protection against drivers who don't — or won't — see you. In a "fight" between a 150-pound walker and a two-ton vehicle, there are no winners.

Dumbbell Shoulder Press Spotting

2011-05-10T12:45:00.000-04:00

This is the first of a new series on proper exercising and spotting techniques. Hope you enjoyed the video, if you have any questions please feel free to leave a comment.

Listen to Your Body

2011-04-20T00:47:00.002-04:00

While we work out, we may feel aches and pains. In most cases, it's better to listen to your body and stop the exercise that is causing the discomfort. We must do a quick assessment to decide if the discomfort is muscular fatigue — or something more.

My philosophy on this also extends to workouts guided by trainers, coaches and fitness instructors.

Professionals are there not only to help us get the results we want, but also to guarantee a safe workout environment.

It's okay to challenge yourself on any and all exercises. However, listen to your body first.

Best Abs for The Buck....

2011-02-10T00:05:00.004-05:00

Are you doing the right ab exercises?

Read this A.C.E. article to find out: "New Study Puts the Crunch on Ineffective Ab Exercise," an A.C.E.-commissioned study authored by Mark Anders.

What do you think of these suggestions? Do they boost your core workout? Let me know.

Chi-Developing Exercises

2011-02-09T21:22:00.002-05:00

When you practice Tai Chi, if you can complete the form with good flow consistently but your not aware of chi flow, here are a couple of hints to better chi cultivation.

It’s all in the breath. Breathe deep. Expand and contract your abdomen with each breath. Expanding only your lungs does not provide enough inner flow through your entire system.
Visualize your energy. Be mindful of the direction in which you move. This will help guide your chi.
Stay rooted to the ground. With each step, be gentle -- but be rooted before taking the next step.
Stay loose. Chi flow is limited when joints tense. Keep your shoulders down, elbows down and knees slightly bent.
Practice breathing while standing in wu chi position. Practice getting to five minutes, then increase time as you can. This gives you the time to truly relax so you can feel the energy.
Practice with a partner. "Push hands" is a valuable tool for building sensitivity.

To Ice Or Not To Ice, That is The Question.

2010-12-22T21:15:00.000-05:00

Back in July, I wrote a blog about ice vs. heat. Hopefully this will shed some light, on a long, on going debate.

Dr. Gabe Mirkin's Fitness and Health E-Zine

Ice Delays Recovery from Injuries

November 14, 2010

More than 30 years ago I coined the term RICE (Rest, Ice, Compression, Elevation) for the acute treatment of athletic injuries. Now a study from the Cleveland Clinic shows that one of these recommendations, applying ice to reduce swelling, actually delays healing by preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue (Federation of American Societies for Experimental Biology, November 2010).

When germs get into your body, your immunity sends cells and proteins into the infected area to kill the germs. When muscles and other tissues are damaged, your immunity sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles.

Healing is delayed by cortisone-type drugs, nonsteroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury. Now the treatments for an acute injury include Rest (stop exercising), Compression and Elevation (to reduce swelling), but no ice.

2010-12-21T21:49:00.000-05:00

November’s Healthy Newsletter

November 2010 , GetInShapeWithDavid.com

The Reason for the Season is Not Excess

According to the American Council on Exercise (ACE, www.acefitness.org), the average Thanksgiving dinner is 3,000 calories, with 229 calories from fat.

As we approach the holidays, I don’t expect anyone to act like Charles Barkley – who, when asked how he managed to lose so much weight, responded, “I spit out everything that tasted good.” However, we need to be mindful of portion control, especially during the holidays.

New Studies of Metabolic Syndrome

Disagree with Workout Protocols

Metabolic syndrome is a disease that is indicated by a group of risk factors, including high body fat percentage, isulin resistance, high blood pressure and lipididemia, better known as high cholesterol.

Candidates for this disease generally live sedentary lifestyles. New studies indicate our previous expectations regarding exercise are not sufficient. Experts are beginning to suspect that the old axiom doesn’t quite measure up to fitness: 30 minutes a day, five days a week of exercise is not enough to combat metabolic syndrome for those sitting at a desk eight hours daily.

Here are some tips to help get you moving during the course of the workday:

· Replace your desk chair with a stability ball.

· If there are stairs in the building, take a stair break.

· Walk one or two laps around the office.

From The Independent ( http://www.independent.co.uk/life-style/health-
and-families/health-news/take-a-break-it-could-save-your-life-1872147.html )

A great answer to a great question

Why Hydrate During Winter?

by Phil Wagner, MD, SPARTA Performance Science director

for The Daily News

Drinking water to stay hydrated usually is associated with images of sweltering heat and long bouts of endurance. However, as the rain signals the beginning of fall and the upcoming winter storms, athletes need to stay hydrated to optimize their strength, not just their endurance.

A 2008 study out of the University of Connecticut's Human Performance Laboratory examined healthy, resistance-trained males in three states; hydrated, slightly dehydrated (signaled by a loss of 2.5 percent body weight in water), and dehydrated (loss of 5 percent). The study found that the dehydrated individuals had higher levels of cortisol, a hormone that is a marker for stress, and lower levels of testosterone, a hormone responsible for much of the growth in strength and muscle size after exercise. Such detriments were even greater among individuals in the more dehydrated state.

So these trained males' response to lifting weights was normal: an increase in stress hormones, particularly cortisol. This catabolic environment from the stress of exercise is normally balanced by an increase in testosterone, a marker of the anabolic process that allows the body to respond to the stimulus of resistance training. These normal responses were both negatively affected by even a slightly dehydrated condition.

For you power athletes, such as anyone not involved in cross country, you do not need to be drinking water for endurance or cramping. But water will help you reap more benefits from a set of sprints or lifting.

Go ahead: tip your glass of water more often, about half an ounce for every pound of body weight. It is one of the cheapest ways to improve hormone levels without testing positive. For more information, visit SpartaScience.com.

November is Here: And So Is
the 2010 Winter Biggest Loser Contest

This year, the competition is going to be slightly different: I am joining the contest, and the winner has to lose more weight than I do to claim the prize money.

Entry fee is $10, and winner takes all.

The winner will be chosen by greatest percentage of body weight lost. However, if I win, the money, the kitty will be held over to our next contest (which will be next summer).

Beginning weigh-ins will be held Monday, November 8 and Tuesday, November 9. Ending weigh-ins will be Monday, December 20 and Tuesday, December 21.

Contact me for more information.

David Cohen , ACE Certified Personal Trainer & ACE Advanced Health and Fitness Specialist

http://getinshapewithdavid.com , getinshapewithdavid@gmail.com

Tai Chi Demo

2010-12-17T11:32:00.002-05:00

Here are two videos for my class that had to absorb the entire Tai Chi form in six weeks. The first video is narrated and shows the movements at a faster speed. The second video shows the movements at regular speed.

I hope these dedicated students continue to practice — and if there are any questions, feel free to contact me.

Here are a few tips as you watch the video:

Shoulders down, elbows down, knees slightly bent.
Do not tuck, or lift the chin.
Breath through your dan tien.
If you get hung up: relax, focus on your breathing, then continue.

Faster speed, with narration: http://www.youtube.com/watch?v=m4JFWp3_QR0

Regular speed: http://www.youtube.com/watch?v=83CGF3gIxL8

Don't Drink the Water

2010-10-29T00:44:00.000-04:00

We all know how important it is to stay hydrated while we work out. We rely on water to carry A.T.P. and other nutrients to the working muscles during physical activity.

However, when I go the the water fountain, more times than not, the water is really cold. Although this feels refreshing, it's not necessarily the healthiest way to hydrate.

Cold water takes longer to get absorbed by the body than warm water. So, if you drink from the fountain then feel unwell during your workout, bring water from home that's room temperature. Your workouts will be more comfortable.

Spotting Dumbbell Bench Press Correctly — At the Weight

2010-10-27T18:31:00.001-04:00

I constantly see athletes spot dumbbell bench presses incorrectly.

Most people want to spot a dumbbell bench press at the elbows. This is flawed for a few reasons:

If the weights get dropped from the up position, they can hit your arm, chest or head. This is not good.

If a lifter is using heavy weights, and a spotter is pushing up at the elbows, the lifter who collapses at the arm risks breaking his/her elbow or the spotter's toe if the weight falls.

When we spot a barbell bench press, we spot at the weight. Why would it be different for dumbbells?

Tune In or Turn Off When Working Out

2010-08-29T00:39:00.003-04:00

Last winter, I spent a lot more time in the gym because of the copious amounts of snow and ice on the road.

Normally, I cherish a run in the snow: the powdery quiet, my feet making tracks, the solitude as most people peered out of their windows, wrapped in warmth as I pushed through the icy wind. Mine would be the only footprints I'd see, especially if I started early. It was my time to be alone with the entire world. It was beautiful.

However, I turned to the gym when that bucolic scene turned into two feet of snow piled on roadsides, sidewalks unshoveled and ice covered every conceivable surface. I took my earphones with me and watched way too much "Say Yes to the Dress" and "What Not to Wear." I even met the Kardashians and, by the time spring rolled around, could tell Kourtney from Khloe. (Hey, sometimes "Law & Order" just can't be found.)

As the weather warmed, we shot from freezing to blisteringly hot. Many days I found the heat and humidity simply too much even in the early morning hours. Other days I convinced myself that it was simply too hot and humid in those early morning hours because I secretly wanted to sleep in. Additionally, the area I usually run was under heavy construction: sidewalks were closed so pedestrians were diverted to areas with potholes, backhoes and inattentive drivers in unfamiliar terrain. In short: it was dangerous.

And yet — some days I just have to hit the road.

On those days, I remember why I love to run: it's a chance to be totally free for an hour. Everyone knows my route, from Police and Fire to Public Works and Utilities, so I can be found in case of a true emergency (as opposed to simple urgency). (No, I am not that important, but sometimes my work is.)

This hour of solitude allows me to focus further than an arm's length away and watch the squirrels and butterflies — even catch the bright yellow birds that dart among the flowers in the summer. I hear the sounds of the community: construction, cicadas, fellow athletes.

As I run, I tell myself stories of my own brilliance, courage and wit (because everything is possible when it happens in my brain). I sometimes think of nothing, letting my brain process my footfall into the rhythm of a poem or search for a lead for that story that has stumped me for days.

Disconnection should not be among people, but regarding machines. Tuning into "Cake Boss" can clog my brain from the really important process of thinking and creating. Don't get me wrong, I have been known to zone with "Bridezilla" (much to the shock and dismay of my husband, who just glances at me from time to time, wondering what happened to his reasonable wife).

More importantly, we need to disconnect from the tidal wave of intel relentlessly pouring into our brains via phone, computer, BlackBerry, iPod.

We all need the humbling realization that a missed phone call is not a tragedy, an e-mail will remain in the inbox until we address it (and, if we're lucky, will have been addressed by someone else in the meantime).

This helps me realize how I am important to the important people in my life does not depend on the computer that helped me compose this essay — but is a tool that helps us connect when we can. Only when we disconnect can we truly connect in a way that's meaningful.

— Chris

A Drug Society

2010-08-25T20:19:00.003-04:00

We have definitely become a drug society.

My daughter mentioned on Facebook how she was having a tough time sleeping at night. A friend suggested she try melatonin, an over-the-counter supplement that resets our internal clocks. It is used to reduce jet lag and insomnia.

This is exactly what I would have done for a friend with a problem: I would have recommended a solution.

Now that I have said that, here are a few possible side effects of melatonin:

headaches
nausea
depression
nightmares
irritability
abdominal cramps
dizziness.

There are better ways to fall asleep than just putting drugs in our bodies, such as light meditation for relaxation, warm milk or a walk an hour before bedtime.

It's always better to try natural remedies first before putting drugs in your body.

And word to the wise: don't approach these powerful supplements without first consulting a medical professional. Just because they're "natural," "herbal" or "homeopathic" doesn't mean they're not powerful or that interactions with something as simple as aspirin can't be dangerous.

New Running Shoes: Hype or Magic Bullet?

2010-08-07T22:48:00.003-04:00

Someone stopped me in the gym a few days ago to ask me about the new toning shoes on the market.

Can a pair of shoes actually help shape your legs and butt?

A panel of experts put the shoes through their paces for A.C.E., and the bottom line will make you think twice before investing a lot of money in shoes with amazing claims.

The Connection Between Avatar and Fitness

2010-07-27T00:13:00.001-04:00

This article by Michael W. Smith comes to us from New Jersey Newsroom. I really liked the message, and the author was succinct.

Your fitness 'Avatar'

Last night I saw Avatar, the box-office smash hit, in IMAX 3-D.

Wow, what a great story and the special effects (3-D/IMAX) were amazing to say the least. I literally felt like I was running through the forest and flying on raptors from Pandora. But, anyway ...

I couldn't help but think about what is means to stand for something, what it means to believe in something.

I know what I stand for and what I believe in – family, fitness, and peak performance in all areas of life. I know my passion and why I exercise, which is to provide the means to pursue that passion ... or Avatar if you will.

So my question to you is, "Why do you exercise and want to tone your body and feel unlimited energy?"

If that question is hard to answer then it's time to find YOUR Avatar – find your passion, act on it, and use exercise to look and feel awesome. Period.

Remember that knowledge is not power. Knowledge is only potential power.

It's action that takes it to the next level.

My message is simple: Get up, get out, get moving, get fit (or get fat), and change your life by believing (in yourself and your body).

- Michael W. Smith

Does Keeping Kids Physically Fit Improve Their Grades?

2010-07-22T00:35:00.001-04:00

In general, I think kids who are more fit will have better attention spans and better self esteem.

However, too many kids love to show off their gray-matter muscle more than doing push-ups.

I personally would like to see a few more studies on the subject. Here is an eye-opening news story, courtesy Ivanhoe.

Kids + Fitness = Better Grades

(Ivanhoe Newswire) -- New evidence underlines the idea that physical fitness is associated with academic achievement in young people.

"As children's health continues to be a concern -- especially when it comes to obesity -- some have suggested that children's physical fitness is associated with their academic performance," study presenting author Lesley A. Cottrell, Ph.D., associate professor of pediatrics at West Virginia University in Morgantown, W.Va., was quoted as saying. "The research, however, had not developed enough to define the nature of that relationship."

Dr. Cottrell and colleagues analyzed the body mass index percentiles, fitness levels and standardized academic test scores of 725 fifth grade students in Wood County, W.Va. The researchers focused more on the children's fitness level than on their weight. They compared that data to fitness and academic performance two years later when the students were in the seventh grade.

They separated the participants into four groups of students who were:

• in high physical fitness levels in fifth grade and remained so in seventh grade;
• fit in fifth grade but had lost their fitness by seventh grade;
• not fit in fifth grade but were physically fit by seventh grade;

• not physically fit at the beginning of the study, in fifth grade, nor at the end of the study, in seventh grade.

Children who had the highest standardized test scores in reading, math, science and social studies were fit at the start and end of the study. The next best group, academically, in all four subjects, was made up of children who were not fit in fifth grade but had become fit by seventh grade. The children who had lost their fitness levels between fifth and seventh grades were third in academic performance. Children who were not physically fit in either the fifth or seventh grades had the lowest academic performance.

"The take-home message from this study is that we want our kids to be fit as long as possible and it will show in their academic performance," said Dr. Cottrell. "But if we can intervene on those children who are not necessarily fit and get them to physically fit levels, we may also see their academic performance increase."

The study suggests that focusing more on physical fitness and physical education in school would result in healthier, happier and smarter children, Dr. Cottrell said.

SOURCE: Presented at the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism, March 4, 2010

Ice or Heat for Injuries?

2010-07-17T16:16:00.033-04:00

Here is a question I get often: When I have an injury, should I use ice or heat?

For some people, this is a subjective topic. There are people who have preferences based on what feels good to them.

Here is my take: When there is an injury, use ice immediately to helps reduce swelling. Remember the old adage: RICE — Rest, Ice, Compression, Elevation.

Once the bruising leaves and there is still some stiffness or pain, go ahead and apply heat. Topical ointments like Ben Gay or Tiger Balm work well. I also like hot, moist washcloths.

Self-medication is recommended for minor injuries that occur on a regular basis, i.e., joint aches, sore muscles and other mild pain that rest doesn't heal, and aches and pains that are more a bother than a medical issue.

When an injury occurs, always check with your physician as soon as possible. Be smart and be healthy.

Is a Day of Cheating Healthy?

2010-05-13T09:04:00.001-04:00

This is a great question that was asked of me by a friend who participates in my kickboxing class.

The answer is: yes, as long as the cheating day is in moderation.
(This answer, by the way, refers to dieting only.)

What if pizza is one of your favorite foods and you have deprived yourself of it until all you can think of is the gooey cheese and spicy sauce? By all means, indulge a little and give yourself the taste you crave. A slice or two for dinner will go a long way. It's eating the entire large pie that's not healthy.

People have a tendency to want things they can't have. Sticking to a diet is hard enough. Depriving yourself of some favorite foods for long periods of time you will make your miserable.
Be happy. Life is short. Eat healthy, eat smart and you can enjoy most of your favorite foods in moderation.

Why is Cardio Essential For Your Fitness Program?

2010-05-10T21:32:00.001-04:00

Diets, for the most part, do not work.

There. I said it. I feel better now.

Here is why: your V02 max (the amount of oxygen the body can take in during exercise) is directly proportional to the amount of calories you can burn.

What that means is this: along with good daily food choices, we need to increase our oxygen intake.

Amazingly enough, this is one of the body's adaptations of cardiovascular exercise. So, if you are couch-poatoeing and dieting like crazy and you don't see results, there is hope: exercise to increase your oxygen intake. Simply add 45-60 minutes of cardio exercise four to five times a week and you should see progress.

For those who have time restraints during the day, remember that three 15-minute sessions still add up to 45 accumulated minutes of exercise.

Stop reading this and get moving. Walk, run, bowl, whatever you love to do that accelerates your heart rate — just do it.

You'll feel better and you'll thank me later.

What's A Personal Trainer All About?

2010-04-04T21:20:00.004-04:00

Most of the personal training I do takes place at a local college.

Today I was lucky enough to spend some time at the school's annual health and fitness expo. I had a chance to schmooze with students, faculty and staff.

During my 4.5 hours at this expo, I was asked the same question 3 or 4 times:

As a trainer, do you put together a routine first, then spend the rest of the sessions implementing that program?

I was really surprised by the frequency of this question.

Now to be fair, I have no idea how an architect works, so I might ask, "So, do you draw the buildings first, then spend the rest of the time coloring in the walls?"

For anyone who ever wondered, "Is a trainer for me? Should I spend the money on a trainer?"—
here is a rough description of what I actually do. ( I can't speak for all trainers, because our methodologies might be different.)

1. Assessment
I always start with an assessment to determine the client's physical strengths and weaknesses. The assessment includes muscular strength, muscular endurance, blood pressure, resting heart rate, working heart rate, body fat percentage and flexibility.

2. Goals
Once all of the data is in, I review the client's goals, which can include any one or more of the following : weight loss, muscle building, correction of a muscular imbalance, helping to lower blood pressure or cholesterol, toning, improving flexibility or balance.

3. Plan of Attack
Now all this data is in, I can put together a plan of attack based on the client's needs and desires. I then give my clients homework, which consists of general health guidelines and dietary guidelines I want them to follow to assist us on this project. By doing this, that means my time with my client is spent shaping, toning and sculpting as we start to change her/his body.

Clients don't need me to look over their shoulder as they do cardio on the treadmill. Nor do they need me just counting reps for them. Instead of counting reps, I watch every rep to check for proper form and proper breathing. I need to know the exact moment a client loses focus or when the form of the exercise suffers. It's all about safety and isolating the correct muscles.

While doing all of this, I also need to be aware that not every client can perform the same exercise. That means I need to have up my sleeve at all times multiple exercises that can target the muscular response I am looking for, in order to guarantee my client the results that she/he are paying for (and deserve to receive).

Now that you have a better understanding into what a personal trainer actually does for a client, I hope this will help you decide if you want to hire a trainer to assist you in achieving your fitness goals.

Looking For a Great Supplement?

2010-03-30T11:59:00.001-04:00

Look no further: the best supplement available you probably are not taking is a multivitamin.

Let's consider why we take supplements:

Help us break down the nutrients we get from food

Add to our diets the vitamins and minerals we may be lacking

Now let's look at some of the benefits we can yield by taking the right vitamins. (Keep in mind I don't have room here for everything that is worth mentioning, but at least we can get a jump-start.)

Vitamin B1 helps release energy from carbohydrates during metabolism: growth and muscle tone
Vitamin B2 helps the body release energy from protein, fat and carbohydrates during metabolism
Vitamin B6 helps build body tissue and aids in metabolism of protein
Vitamin B12 aids cell development, functioning of the nervous system, and the metabolism of fat and protein
Biotin helps metabolize protein, fats and carbohydrates
Niacin is involved in carbohydrate protein and fat metabolism
Pantothenic acid helps release energy from from fats and carbohydrates

These are just a few examples taken from the ACE personal trainer manual.

So — the next time you are shopping, do your body a favor and take a serious look at some multivitamins.

Next: vitamins that aid in blood flow, blood vessel health and bone health.

Exercise: An Important Lifelong Practice

2010-02-14T22:51:00.005-05:00

Being a 50-year-old father of three, I can tell you the world now is a much more competitive place than it was when I was in school.

There are high school students with 4.3 and 4.5 grade point averages not being accepted to their first choices of college. Back when I was in school, there was no such thing as an above 4.0 grade point average.

We need our children to remain focused and stress-free throughout their day in order to keep them on the road to success. As parents, we can help by ensuring our children receive proper nutrition, sufficient rest and daily exercise.

If we can do these things for our children, here are some benefits they receive as a result:

Nutrition: vitamins, minerals and phytochemicals are essential for proper physiological body function. This aids in cleansing the liver and kidneys and holding proper hydration levels in our cells -- plus, they provide cancer-fighting abilities and build healthy immune systems.
Rest: repairs the body from the daily grind we call life. This allows the body to manufacture amino acids for muscle repair. Proper rest also aids in keeping us alert and dexterous.
Exercise: burns more calories to help maintain a healthy body mass index (BMI). Create better lung capacity for better blood and oxygen flow. Exercise also makes the heart strong and healthy.

Aside from these immediate benefits, our children also get healthy life style habits that will carry on to adult hood.

We are responsible for bestowing upon them these practices for a healthy lifestyle, so let's do it right.

Coming Soon: Sports Tips

2010-01-21T00:34:00.001-05:00

Coming soon!
Sports Tips

If you have questions on how to improve the mechanics of a sport, or a particular muscle group for a specific sport related movement, feel free to submit your questions or concerns on the blog site — either via e-mail or as comments to existing blogs.

All inquiries are welcome.

The Importance of Cardiovascular Training

2010-01-18T22:10:00.002-05:00

Not to long ago, a client of mine had a great epiphany: two hours of cardio per day makes for a healthy person.

When I asked him how he came to that conclusion, he told me how much healthier he was when he was running 10-plus miles a day in the snow wearing shorts.

Now, I am not telling you to go run in the snow, but this client is definitely on to something. Let's take a look at what two hours of cardiovascular exercise can do for you.

Increased lung capacity for better oxygenation of the blood.
Healthier heart pumps more blood with better efficiency.
More oxygen rich blood delivered to the cells and organs.
Healthier cells and organs means better detoxification of the body.
Metabolism increases when the body is properly rid of toxins.
Increased metabolism makes weight loss becomes easier, prevents us from getting sick easily and keeps us from becoming easily fatigued during the day.
Feeling less fatigued during the day means we have a positive mood enhancement.
Mood enhancement gives us better relationships (work and social).
Better relationships makes us a happier people.

So, the next time you wonder why you are —or are not —working out, remember the importance of cardiovascular training.

Gain More: Slow Down Your Reps

2010-01-09T12:29:00.001-05:00

Looking for better gains? Try going slow.

Slowing your reps down is a great training technique for those exercises that are otherwise difficult to isolate the proper muscles.

Slowing down allows you to squeeze the muscle better at the top of the contraction, which works the desired muscle a bit harder.

Slowing down also recruits more muscle fibers. In the long run, this will make you stronger, so you will be able to lift a bit more.

Slowing down aids in avoiding injuries. If you are not throwing the weights, you won't have to worry about pulling or tearing muscles.

Next time in the gym try slowing down your reps to a 7-second count(3 seconds on the concentric contraction and four seconds on the eccentric). I think you'll agree you will get a more thorough work out. If you are already using this count and you still need more gains, try 10 second reps: 10 seconds up and 10 seconds down.

This makes for a very challenging workout, but here is a hint: use a a slightly lighter weight when lifting this slow. Chances are, you will not be able to lift the same weight at slower speeds.

Training Shoulders Properly

2010-01-03T14:19:00.063-05:00

I am seeing more shoulder injuries every day, and I firmly believe this is the result of improper lifting. Let's consider the rotator cuff and look at what exercises can help strengthen and protect it while lifting.

I gave a brief description of the rotator cuff and its function last spring, so let's recap: rotator cuff muscles are responsible for keeping the glenohumeral joint in place during shoulder depression.

Here's how that works. During a shoulder press, the rotator cuff group takes over as we lower our arms and as our elbows drop below 90 degrees. We hold the weight there for a second then we start our lift upward. The bottom end of this lift is also more rotator (supraspinatus) than middle deltoid. The supraspinatus is a much smaller muscle than the middle deltoid and, therefore, can't take the same amount of stress.

Remember, also, that rotator cuff muscles are part of the shoulder girdle, and three of the four rotator cuff muscles originate behind the scapula.

For as much shoulder lifting as we do, we have to remember to treat our rotator cuff muscles as a separate muscle group. I have found very few people perform specific exercises for their rotator cuff muscles.

Here are a few tips on how to safely strengthen your rotator cuff muscles:

With light weight, practice a shoulder press from the very bottom position: elbows at your side and hands by your shoulders.
Using a band or light dumbbell, keep your elbow tight to your body and move your arm from your stomach to the outside of your body.
Lift light dumbbells and, with elbows bent, lift the weights parallell to the floor. Then slowly rotate the weights upward from the shoulder.
Include rows and rear delt exercises in your workout. This way, the rhomboids and rear deltoids assist in keeping the scapula in place — which in turn aids in keeping the rotators in place.

Protect your rotator cuffs by exercising properly. Repairing is time-consuming, costly and never guaranteed, so avoid injuries in the first place.

Diesel Crew

2009-12-23T00:00:00.002-05:00

If you are a fitness nut, pay a visit to Diesel Crew . I visited the Web site today for the first time in a long time.

These guys are crazy about their fitness. They have

links
tips for body building
articles for strong man competitors
workouts for MMA fighters
videos for shoulder rehab

And the list goes on. Check it out.

Picking The Martial Arts Studio

2009-12-20T13:42:00.049-05:00

Recently I discovered that one of the gyms at which I work holds a weekly "open martial art mat" night, which means all martial arts practiced on campus are invited to work out in the gym at this time. (For this gym, that included judo, taekwondo, Brazilian jui juitsu, tai chi, mixed martial arts and Krav-Maga.)

I was hoping I would be able to get in some sparring, randori or chi saui, depending on who was practicing. However, I learned an even more important lesson: before you join any group to practice and learn, find out what what they do and how they do it so you know if it's a proper fit to your needs and expectations.

The night I visited, two groups were using the martial arts room: a Brazilian jui juitsu group and a mixed martial arts group.

The jui jitsu class was taught by a small woman.

Now, I have met some very powerful martial arts women through the years, and I know size isn't an indicator of power or strength. I never thought I would hear a woman say the safest place to be in a fight is on the ground. And yet, that is exactly what she told her group.

All I could think was: if she was fighting a 200-pound person, she would be at a 100-pound disadvantage

Don't get me wrong: I am a firm believer in ground-fighting. If you are going to learn to fight, you need to be able to survive wherever the fight could take you. I am just not sure that a small woman in a true self-defense situation should want to fight on the ground with someone almost twice her weight. (Frankly, I wouldn't advise this for anyone of small stature, man or woman.)

To drive her point home, the jui juitsu instructor demonstrated some take-downs with a man in the class who pinned her with his forearm against her neck. She was good enough to avoid getting choked, but she could not get out from under her opponent. This is a bad idea, especially for a small person, and for a woman.

My opinion is this: There are too many tools in the martial arts tool belt to assume that one type of fighting will protect you from all attacks — especially when you are limiting yourself to fighting mostly on the ground.

The second group practicing mixed martial arts were strictly ground-and-pound guys. I watched two men wrestle each other like their lives depended on it, and two others were, for lack of a better term, kickboxing. All four were wearing pads and mouth guards, and the kickboxing guys wore gloves.

I didn't join either group. I didn't want to practice ground fighting, and I didn't want to fight. Instead, I worked out on my own.

When checking out a martial art to study, educate yourself. Before you choose a studio or teacher with which to study or practice, do your homework. Check out the schools to find the right setting and tone for your personality.

Train Core Muscles All Around

2009-11-27T09:03:00.002-05:00

When we talk about core muscles, most people think about abdominal muscles only. That is a mistake. It's only a small part of the whole, and the "core" should be thought of in its entirety for proper strength and support.

The core muscles are called that because the are responsible for all motions through out our thoracic cavity:

bending forward (flexion), controlled mostly by our abs
bending backward (extension) controlled by the lower back
pivoting (spinal rotation) controlled by lower back, abs and obliques
bending to the side (lateral bend) controlled by the obliques

When any of these muscle groups are trained more than another it causes muscular imbalances.

For instance, too many crunches and too little lower back work can cause the torso to tilt forward. This is obviously not a prime body position for a healthy back — and terrible from a sports standpoint. These imbalances can lead to serious injury.

When you train arms, you work biceps and triceps. When you train on core day, remember all core muscle groups.

Your body functions as a unit. Truly, it must be trained as a unit.

When All Else Fails, Listen To Your Body

2009-11-22T21:00:00.003-05:00

When you bust your gut working out, you're eating right and still you're not getting results, it's time to listen to your body.

We need to understand that the diets we experiment with or the workout plans we read in books do not always work because we are not a one-size-fits-all people. We have different builds and different metabolisms, which means our bodies have different needs.

Here are a few tips on what your body could be telling you:

Are your muscles to tired to get through your workout? Try eating two hours before your workout. Be sure to include carbs and protein: the carbs are for your glycogen stores now and the protein in your system for later in the workout, especially if the workout is more than an hour long.

Are you lifting hard and taking your protein shakes, and wondering why your body fat is still 20 percent? Remember that protein is hard to digest. By taking in more protein than your body can digest in a 24-hour period, it can cause you to put on weight by storing as fat.

Are you lifting weights and getting stronger, but don't seem to gain muscle size? My guess is that your stuck in the 3-10 state of mind (three sets of 10 reps). It's time to break out of that mold and try some new lifting techniques.

Are you eating more because of your new workout routine? Don't make the mistake of eating a huge meal after your workout because you're hungry. Teach yourself how to eat smaller meals during the day. That way you aren't hungry during the day and you still maintain a daily suitable calorie intake.

Keep a journal of your workouts and your food intake. When you review it every week, compare your goals to your results. This will give you greater insight into your calorie expenditure vs. calorie intake. Compare this to any noticeable changes in your physique or scale weight, then make adjustments accordingly.

Learn to listen to your body, you will thank it later.

Holiday tip from our friends at A.C.E. Fitness

2009-11-17T22:11:00.000-05:00

We all look forward to some home cooking and baked goodies at Thanksgiving.

However, the holidays don't have to be full of sacrifice and guilt. Here are A.C.E.'s tips on
Enjoying the Holidays Guilt-Free.

Lifting For Size: The Big Three

2009-11-03T18:32:00.003-05:00

If you are one of those many people who are lifting for size and you are not doing one or all three of these exercises — deadlifts, bench press and/or squats — you are seriously missing the boat.

Adding muscle is the ability to train your body to lift more weight. Once we accomplish that goal, we can lift more weight in more varying exercises.

Take a look at how many muscle groups we use during:

Deadlift: hamstrings, glutes, quads, erector spinae group, forearms, shoulders, abs (when done correctly), traps, rhomboids, posterior deltoid

Bench Press: lats,bicep, tricep, pecs (major and minor) anterior deltoid, forearms, serratus anterior

Squats: quads, hamstrings, hip flexors, abs, tibialis anterior, soleus, calfs, quadratus lumborum (lower back)

Because of all of these different muscle groups at work, we can lift more weight during these exercises. Once we get proficient at these, then soon we can add weight to the rest of our routine.
This will lead to the muscle mass you are looking for....

....assuming you are eating right, but that's a whole other blog.

Kettlebell Workouts: How Good Are They?

2009-10-04T21:31:00.015-04:00

A client asked me my opinion on kettlebell workouts. Because I am always looking for good blog material, here we are.

I think most people will agree with me: kettlebell workouts are amazing — they're fun and effective on many levels.

They are effective because when you perform the exercises, you are using many muscle groups at the same time. (As you know, I am a huge fan of this type of training.) What looks like a basic maneuver, like a one-arm overhead swing, in reality is a squat-anterior shoulder-middle shoulder-core stabilization exercise. This effort will result in great cardiovascular benefits, muscular strength and endurance.

I do, however, offer one word of caution: start out light. You may find it very easy to swing a heavy weight — but less so to slow down and stabilize the weight.

My recommendation here is the same as for launching any new exercise: begin with a lighter weight. This allows you to develop some muscle memory for the motions required for the exercise. Later, you can move on to heavier weights.

To find some kettlebell exercises, drop me a line. You also can check out GoFit.net, whose kettlebells come with a instructional DVDs and can be found at many sporting good stores.

Exercise is Beneficial at Every Age

2009-09-23T21:08:00.010-04:00

Last week, my family received some disturbing news about my 80-year-old mother's health — but exercise provided better treatment options for her and her doctors.

She was complaining of poor balance and loss of dexterity, and her doctor referred her to a neurologist. They did find some issues – but, instead of pursuing an invasive procedure, the doctor prescribed rehab and a regular yoga class.

As a result, my mother's neuromuscular functions have improved and the doctor has taken the procedure option off the table. Good news all around.

The moral to this story is: do not neglect your fitness at any age.

It's Not the Certification, It's the Trainer

2009-09-21T19:36:00.006-04:00

There has been much debate lately on which personal training certification is better to have: A.C.E. (American Council on Exercise) or NASM (National Academy of Sports Medicine).

Both of these certifications are excellent, but I find neither of them to be all comprehensive.
In my opinion, A.C.E.'s biggest weakness is in the organization's conservative program design. Most of their program design comes from the American College of Sports Medicine, which is a very safe path — and is exactly what a novice trainer needs.

NASM follows the stability, strength and power stages of fitness, progressing a client from one ability level to the next. This gives the trainer a bit more leeway in the program design process.

NASM is famous for using a squat test assessment to find muscular imbalances in clients. This is a great tool, and I use this test on a very regular basis. That being said, there is a major weakness in the way trainers present this test. Depending on the clients body positions or flaws, NASM philosophy is that the imbalance could be in one of two places in the body, making it necessary to perform more evaluations on the client to pinpoint the imbalance. (This process needs to be more refined in order for it to be used more effectively.)

ACE's tests of separate body parts may take some extra time, but there is no guesswork — or need for additional tests — to identify the imbalance. (I know I used really broad terms here, but that is so I don't bore anyone to tears —or worse, suicide.)

All of this information is for the trainer. Now, what does this mean for you, the client?
Absolutely nothing. Are you going to care how your trainer comes to the conclusion on which of your muscle are tight, or which ones need more strengthening? Probably not. What's important is not what process you use, but the results you obtain.

On two separate occasions recently, I was able to see firsthand two new trainers with the same certifications (though not all four having the same certification) apply their knowledge.
I saw huge differences in the trainers' abilities — which brings up an even more important rule for the client: talent, not certification, makes the trainer. Don't choose a trainer solely on education and certification alone. Watch how the trainers at your gym work out with their clients, and ask gym employees whose opinions you value which trainers they would choose. Give your trainer a chance, but if you aren't getting the results, don't be afraid to try someone new.

Bottom line is this: certification is meaningless if your trainer is not getting you results. The true test of a trainer is how that knowledge is applied.

The Yolk's on You!

2009-09-08T21:02:00.001-04:00

I recently purchased The 150 Healthiest Foods on The Planet by Jonny Bowden, Ph.D., CNS, and there is so much good stuff in this book I can't begin to fit it all here.

One of the many things worth mentioning is that egg yolks are good for you.

That's right, you heard me: no more egg white omelets. You can have the benefits and the flavor. The essential nutrient in the egg yolk, choline, "actually prevents the accumulation of cholesterol and fat in the liver," according to Bowden.

Also, according to the book, choline forms a metabolite in the body called betain, which helps lower homocysteine, a risk factor for heart disease.

Homocysteine is an amino acid that is found in plasma. If these levels are too high in the plasma, this could cause an increased risk of coronary heart disease, stroke or peripheral vascular disease, according to the American Heart Association.

Eggs also are rated as "one of the best sources of protein on the planet," with the quality of the protein outranking milk, beef, whey and soy.

I was discussing this egg yolk story with a client friend of mine. His exact words were: "If the egg is where chickens come from and the chickens are good food for our bodies, then the egg has to good. The only thing healthier would be a stem cell smoothie."

So the next time you think, "Eggs," think, "Yolks, too."

If you think this is good, read the book and we'll discuss why dandelions should be in our salads.

Let's Try Golf

2009-09-01T19:03:00.009-04:00

Okay, here is my story:

Last June, my family met in Florida for some R&R. My brother Martin and I wanted to play some golf — nothing fancy, just a pitch-and-putt golf course. I was embarrassed by how poorly I played.

So what I haven't held a golf club in 30 years. So what every time I swung, someone almost perished.

And the duck I hit: delicious.

Anyway, Chris and I were shopping at a local Salvation Army (which, by the way, is a great kept secret for books and movie buyers) (Chris says, "Not anymore....") and lo and behold, we came across a set of golf clubs for $60, including the bag. I thought, "Heck, for that money, even when I start to wrap them around a tree I won't feel too terrible."

After some practice, broken windows, horrified mothers and more dead poultry, I purchased the book Golf for Dummies. (I guess I should have done that first.) Magically, I acquired some mad golf skills. (When I say "mad golf skills," I mean "I actually made contact with the ball.") It helps to get some tips and tricks from a pro.

A few months later, I mentioned to a friend that I am trying to play golf. He mentioned that he had a set of clubs he hadn't used in 10 years, and generously offered them to me.

I took said clubs to the driving range.

My friend neglected to tell me the clubs had magical properties — or maybe he didn't know about that, otherwise he would probably still be playing. I teed up the first ball and really whacked the crap out of it.

I think I will keep his clubs — they fit me to a tee, so to speak. (I hope he doesn't read this or he may want them back.)

The moral to this story is: if you are going to take up golf, go the pro shop first and get clubs custom fit for you. This could save a lot of lives, poultry and frustration.

The True Effects of Exercise and Weight Loss

2009-08-18T21:05:00.009-04:00

Today, two of my clients gave me an interesting article: "Why Exercise Won't Make You Thin" by John Cloud (Time, August 9, 2009), in which the author states that weight loss usually does not occur when people exercise.

Needless to say, I take exception to this.

The author cited multiple medical studies in support of this conclusion. In a nutshell, the studies showed that weight loss was not typical for people in three different groups: sedentary people, fairly active people and those working with a personal trainer for an hour or more a day.

The author noted that, in many cases, people who regularly work out feel more hungry — which is true — and people who are hungry naturally eat. However, he concluded that if exercise makes you more hungry, you will eat more — and if you eat more, you won't lose weight.

This is not necessarily an accurate conclusion.

There are two important keys to weight loss the author did not seem to take into account:

Calorie deficit — 3,500 calories equals a pound. You will gain one pound for every 3,500 calories you ingest above what you burn. Burn 3,500 calories more than you take in, you lose a pound.
Raise your metabolism — eat five times a day, get enough sleep and drinking sufficient fluids.

I suspect the people in the studies were not monitored for sufficient sleep and fluid intake. They also probably ate three bigger meals, rather than five smaller meals. They might also have failed to eat light snacks after their workouts, which lowers the number of calories eaten at meals and cuts down on total daily calorie intake.

The author states that doctors recommended exercise to their patients for weight loss. With such dismal responses from the exercise study, why would doctors be so in favor of exercise for their patients? Drum roll please: because in addition to burning extra calories (remember that whole 3,500 calorie thing?), it's good for developing balance, building strength and improving overall daily living. In addition to recommending exercise to their patients, I am sure the doctors also discussed lifestyle changes and diet.

No doctor believes exercise alone is a prescription for weight loss. Even infomercials for exercise plans and fitness devices post disclaimers that include a nutrition plan and (subtly) remind viewers that the more fantastic results are not typical for most consumers.

In this Time article, the author correctly states that the people in the studies who filled out diet journals lost more weight than those who didn't keep a journal. Thinking about what you eat before you eat it definitely aids in cutting down on calories.

Trainers and doctors agree: exercise by itself is not the be-all and end-all to weight loss. (If it were, I am sure everyone would have gym memberships and personal trainers.) Without controlling calorie intake, getting enough sleep and drinking enough water, you most likely will not lose weight, no matter your exercise level.

Trainers assist you in this endeavor by providing more interesting and intense workouts than you would most likely provide yourself, which helps burn more calories and hopefully provides a calorie-deficit situation that allows for the possibility of weight loss. They also help you monitor your fluids and sleep, as well as other habits that might not be conducive to your goals.

In conclusion, the article was interesting, but misleading. Weight loss depends on multiple factors that need to all be considered for success.

Total Body Workout vs. Splits

2009-08-11T20:57:00.000-04:00

This is a great topic for debate, and a question I am asked quite often:

What is more effective: total body workout three or four times a week or training different body parts on different days of the week?

I am not sure if one is necessarily better than the other.... but they are different.

I am a huge fan of the overall body workout when I am hard-pressed for time. This also is great for weight loss and is a great way to train for overall fitness. When done at a good pace with no rest between sets, it really elevates the heart rate.

Where this type of workout falls short, however, is when people stick to one set of exercises per muscle group. For muscle hypertrophy (muscle enlargement), lifters need to overload their muscles. I personally feel that true gains in muscle mass come from different types of exercise for any given muscle group.

The more exercises we do, the better the neuromuscular response and the more muscle fibers are activated. Once we do that, we become stronger. When that occurs, we can lift more weight. Lifting more weight makes us bigger.

This being said, I prefer body splits for size because it allows lifters to be more thorough with each body part.

This does not mean you can't get bigger on a whole body workout. However, personally, I find it less effective.

Both workouts have their place. Just be mindful of what you are trying to accomplish so you can get the results you want.

Keeping Your Eyes on the Client's Goals

2009-07-22T21:50:00.000-04:00

Sometimes trainers get caught up in what we think is best for our clients.

The clients may have poor balance, or we may notice an imbalance in their backs. It is our job to design programs that correct these problems.

However, we should not be arrogant enough to place what we think the client needs above the client's goals.

There are different protocols for exercise programming depending on the trainer's certification, and trainers should not lose sight of that. I don't advocate ignoring our teachings, but instead, trainers should take take that book knowledge and meld that to the client's needs.

Here is an example: the client is sedentary and his only concern is weight loss. The trainers will recognize that the client needs core work and will try to prioritize core work for the first few weeks before moving on to the weight loss portion of the program. In all likelihood, this may not please the client, who will feel slighted and very well could get upset.

One solution would be to implement core based circuit training. Many exercises that center on the stability ball or Bosu ball are multi-muscle group, muti-planer exercises. While doing these exercises, the client's heart rate will, no doubt, be elevated. They will definitely perspire and no doubt will lose weight.

Crunches on a stability ball may not impress to your client that you are getting the job done — but one set of crunches mixed with bicep curls, chest press or a medicine ball toss followed by one set of stability ball squats will get the job done.

Clients also need to be clear and communicate with their trainers. Clearly state your goals, and discuss how the two of you can meet them together. Never assume the trainer can read your mind, or knows what you think your work areas should be. We may be all-knowing, but giving us a clue gets us to your goals quicker.

The same rules apply for those of us who train ourselves. Don't get hung up on the same old, same old. Keep in mind what you need to accomplish. Are you after fitness improvements or are you going for the sexy? Before you even step into the gym, plan ahead and figure out what you need to accomplish. Then ask yourself, "Am I getting the results I want?" This will help keep you on track.

Is the Kneebone Really Connected to the Foot Bone?

2009-07-10T11:00:00.002-04:00

Here is a debate that has been plaguing man for centuries; Is it O.K. to have your knee go past your toes during squat and lunge type exercises?

The answer is (drum roll please) YES it is O.K.
I will give you a minute to catch your breath, before we continue.

You can have your knees extend past your toes as long as the knee is stable. If I have a young client with strong ankles and knees this is a safe maneuver. On the other hand, For one of my seniors whose balance is mediocre at best , this is not a good idea.

Another point to consider is the exercise itself. Squats with a lot of weight may not be suitable because the legs may wobble slightly under the load. Once the legs wobble, the stress on the knee increases to hold the position. (Here is another good example of being sure you can control the weight you are lifting)

Squats in the smith machine, however, are a bit safer to extend out with the knee because you partially lean on the bar, and your feet are farther out in front of you.

I had a friend of mine ask me recently how can ballroom dancers extend their knees so far out past their toes and not be injured. There are two answers:

their bodies have become accustomed to it after years of training

their knee is only extended past the toe for a second as they flow on to the next movement.

Now! I promise, no more posture related blogs for a while. I will get off my soap box.

If you have any questions about fitness, please feel free to leave a comment.

Form: An Important Part of Any Workout

2009-07-08T13:24:00.005-04:00

Dave's number one rule of weightlifting: if something hurts other than what is being trained, stop and check your form.

Someone asked me today why their forearm hurt when doing preacher curls. Unfortunately for him I was with a client, so he did not really get my full attention. (That's another blog entirely.)

Had I been able to focus on this lifter, I would have watched him to make sure he did not leave his wrists flexed when doing preacher curls. Flexing makes the grip more strenuous, which in turn causes fatigue in the forearms. If your form is strong, use a narrower bar to lessen the strain of the grip. Conversely, if your forearms need work, go to a thicker bar or dumbbell.

Another question I get on preacher curls is about shoulder pain during the movement.
If this happens, check your shoulders. Do not lean over the preacher bench. Sit squarely in the seat and let your arms do the work.

Earlier in the day I happened to spot a person doing side bends with a 45-pound plate. As he tipped to the side, his torso also bent forward and engaged his abs (and possibly his lower back). He sacrificed good oblique isolation for bad form. There also was a possibility of low back strain.

That brings us to Dave's number two rule of lifting: never give up good form for more weight.

Another issue I saw was kind of interesting and new to me: a client said he was unable to do squats because of knee pain during the motion. When he demonstrated his technique (with very little weight on the bar), I watched his left knee float in and out of position during his squat. When he corrected his stance — which truly was off by less than an inch — he was able to squat a good amount of weight with no knee pain.

These are just a few examples of technique checks I make every day with clients and weightlifters on the floor.

Remember: when trying to do something good for yourself and your body, don't suffer an injury that could have been avoided simply by checking your form. Get what you can out of a training session — and don't miss any because of injury due to carelessness or misunderstanding.

Stop With the Protein Shakes!

2009-06-25T09:30:00.000-04:00

O.K. enough with the F#&*!-? protein shakes.

I would love to know — and will conduct a survey shortly — if people know why they are including protein shakes in their fitness regime. I am willing to bet most people don't.

The answer I am expecting to hear from shakers is because they think it helps build muscle.

If you are one of the people who would give me that answer, you don't need to be taking a protein shake.
Here is the deal: some people can metabolize only 30-40 grams of protein daily (without aid, meaning "such as drinking gallons of water to flush the excess protein out of the kidneys"). Consuming more than that amount taxes the kidneys to an unhealthy level.

General RDA is 0.8mg per kilogram of ideal body weight per day. To figure this out, take your ideal body weight and divide by 2.2 then multiply by 0.8.

For example, my formula would be:

190 / 2.2 = 86
86 x 0.8= 69

For my ideal body weight, I should consume no more than 69 grams of protein per day.

Way back in the day (pre-protein shake availability), weightlifters were eating cottage cheese and beef to meet their protein needs.

Beef has all essential amino acids, plus nine essential vitamins and minerals. According to the May issue of Golf Digest, a recent study found that consuming four ounces of lean beef "can actually stimulate muscle protein synthesis by 50 percent in the young and elderly." Most cuts of beef have 7 grams of protein per ounce. So a quarter-pound lowfat patty has approximately 28 grams of protein — not too shabby.

Are you ready for the biggie? Check out Associated Content's article on cottage cheese.

According to this site, one serving of cottage cheese has 28 grams of protein, along with a good percentage of omega 3 fatty acids and only 9 mg of cholesterol. The last protein shake I looked at had 156 mg of cholesterol. I know shakes are convenient, but so is a container of cottage cheese.

I am not saying protein shakes don't have their place, but we don't need to live on them, either.
There are better choices out there. Read the labels carefully to see what else you are getting along with your protein.

Importance of Food Diaries

2009-06-08T20:45:00.001-04:00

Many of you are going to say, "Food diary! Ach pooey!"

Don't dis the food diary just yet — this is a great tool for those of us having a tough time losing weight.

A food diary serve a couple of purposes.

First, it helps us see exactly what we eat. How many pieces of chocolate do we steal from our co-worker's candy dish? When you're honest and count every soda, every peanut butter cup, every cup of coffee, you can determine how to (possibly) cut calories painlessly.

Secondly, it helps determine if you're calorie-heavy later in the day, when you should lighten up on what you eat. Dinner should not be the heaviest meal of the day, and yet is often is — we're meeting friends, we have time to try that new restaurant after work, we haven't eaten well or even eaten at all during a busy day.

My usual recommendation to my clients is to keep a food diary for a week without changing any of their eating patterns. At the end of the week, my clients and I sit down together and review their intake of groceries for that week. Often, that's the eye-opener that prompts them to think about what they're putting in their mouths.

No matter how healthy you think you're eating, you can fine-tune your diet to eliminate "throw away" calories, like that latte or the handful of chocolate. If you're mindful of what you're consuming, determine whether you want to spend that 100 calories on the slice of cheese for your burger or 300 calories on salad dressing, or if you want a low-fat option. You can pace out your meals so you're maintaining an even caloric intake during the day.

Remember, 300 calories a day will earn you an additional pound every 12 days, or three pounds a month. Write it down — and think about what you're doing, instead of just doing it, so you'll be more aware in the future.

Healthier Eating Goes a Long Way

2009-05-30T00:30:00.001-04:00

When I tell people I'm a vegetarian, they assume I eat tree bark and drink nettle tea. (Which I do, but that's a different story.)

I jest. However, people automatically assume I am a super healthy eater and that many of the choices I make would be too difficult to incorporate into their lives. What they don't realize is that a few easy steps can make their diets much healthier.

First of all, stop drinking as much soda as you do. Go ahead, count the number of times you drink soda in a week. Kind of shocking, isn't it? Chances are, you drink an average of one can of soda a day. Even if it's not that much, even one soda a week is loads of empty calories, lots of high fructose corn syrup and oodles of bubbles — at about 12 calories an ounce. A bottle is 20 ounces — so do the math.

Don't try to get out of it by using the "diet" argument because there are lots of chemicals in a diet drink that provide no nutritional value.

By the way, I'm not casting stones. I sometimes consume a can or two a week. However, I stop there — and so can you. Give yourself alternatives. I'd suggest you drink water, but I myself find that a huge snoozefest unless I'm parched and hot. I prefer cold or hot tea with lemon or honey (which David makes for me by the quart). When I dine out, I always ask for unsweetened tea with lemon.

Look for soda alternatives that suit you. Read the labels of whatever you drink and see if that "protein water" is worth the calories. Chances are, it's not. (Oh, and skip the Starbucks. It's too expensive, and it isn't very tasty, anyway. And my stars, the calories!)

Okay, so now you're drinking healthy. What comes next? Try going meatless. It's not that hard. Nearly every restaurant has a whole bunch of options: stir-fried vegetables with rice, pad thai, bean burrito, eggplant parmagiana, mu shu vegetables, cheese enchiladas, veggie pizza.

Unfortunately, many vegetarian options come smothered in cheese — but don't let them do it. Ask for half-cheese or (gasp!) no cheese at all. You would be amazed how good a grilled vegetable sandwich is when it's not buried in heavy, greasy cheese. Or even a "primavera" pizza with only a sprinkling of cheese. Or a white pizza.

You don't have to go meatless for every meal, or even for forever. Try it for a finite period of time, then evaluate it. Decide how you feel and whether it fits your lifestyle. Chances are, you'll be really surprised at how easy and good it is.

Reduce the amount of processed food you eat. Instead of eating pasta sauce from the jar, make your own with tomato sauce, garlic, oregano and basil. Or saute garlic and spices in olive oil and stir it into your pasta. If you have a bread maker, use it — and compare your ingredients with those of your favorite store-bought bread (and be prepared to gasp).

Snack light. Have a handful of nuts instead of that candy bar — the fewer the total ingredients, the better the snack. An apple is portable, easy and tasty (and you can throw the core in the hedge for the critters when you're done.) Add a little low-fat cheese. (Let David talk to you about the benefits of low-fat dairy.) Or make it interesting with some homemade trail mix (light on the salt and sugar, and don't shy away from dried fruit).

Now, if you need the chocolate, have a kiss. Or a nugget. Take a single bite-sized candy bar, peanut butter cup, raspberry stick, licorice stick. What you seek is the taste and texture. Americans seem to think the more, the better — and it's not the case, especially with snacks. Simple, light — and good for you.

Finally, spend a week examining your diet: keep a food diary. Whatever passes your lips, solid and liquid, gets listed. Don't cheat. You'll be amazed how many M&Ms you carelessly pop in your mouth in a week.

Make it simple, make it tasty, make it easy — and make healthier eating work for you.

- Chris

Again With The Supplements

2009-05-21T21:07:00.006-04:00

A co-worker today mentioned that he was on a new program recommended by a friend and fellow co-worker, who is cut and looks great. This friend attributes his physique to proper training and a few simple supplements.

Supplement number one: the all-mighty protein shake.

The second supplement he mentioned was new to me: CLA 55.

He told me it was found in dairy products. My first thought was, "Why supplement. Why not just add more dairy to your diet?"

Being my curious self, and needing to know all things fitness, I did some research on CLA supplementation.

CLA stands for conjugated linoleic acid, which normally is found in dairy products. CLA aids in weight loss and increases muscle mass.

Since we have started feeding cattle scientifically instead of naturally, the amount of CLA in the dairy we consume has dropped by 60 percent — so supplementing in this case might make sense. So far, so good, right?

Then why not supplement with this new kicking product?

Some studies show that the manufactured supplement may not be as good as the real thing. (What a surprise.) There are possible side effects reported with supplementing with CLA, including:

high blood sugar (CLA may make your body more resistant to insulin)
low HDL levels
allergic reactions (hives, itching, swelling, difficulty breathing or swallowing)
loose stools
indigestion
heartburn

This research supports David's Golden Rule: never take a supplement on someone's say-so, no matter how much you trust that person. What works for one person may not work for another, and the supplement may, in fact, be dangerous to you. Always check with your physician first.

Label Education

2009-05-01T19:47:00.000-04:00

While shopping with Chris at Trader Joe's, I stopped to look at the canned tuna fish on the shelf.

The Trader Joe brand was lower in sodium and higher in protein than most name-brand manufacturers.

Some of the larger manufacturers of tuna, pre-cook there tuna before canning it. Salt is then added in the process. There is 250 mg of sodium and 13g of protein in a six ounce can of Bumblebee tuna packed in water.

In contrast, Trader Joe's solid white tuna in water has 16g of protein and 45 mg of sodium. The package touts "no salt added."

No matter how healthy you think you are eating, you should always check the nutrition labels ("nutrition facts") to make sure you are getting the best product available.

Also, compare the labels of different brands of the same product because they can contain very different amounts of the same ingredients.

Chris always checks the labels to make sure there are no hidden ingredients. She is constantly amazed at what has meat products in it, like most Hostess products. (Vegetable and/or animal shortening, anyone?)

What the Heck Is A Rotator Cuff, Anyway?

2009-04-22T20:41:00.004-04:00

Earlier this week, I spoke to my brother, who informed me he may need rotator cuff surgery.
As a trainer, I am hearing this more and more.

In an attempt to reduce the freak-out factor, I am going to explain a bit about rotator cuffs.

The rotator cuff is made up of four muscles — subscapularis, infraspinatus, teres minor and the supraspinatus, — and their tendons. You can remember them by their acronym S.I.T.S

The main function of the rotator cuff is to keep the the shoulder muscles in place during high velocity movements (especially in the depression of the shoulder joint).

The subscapularis originates on the back side of the of the scapula. The connective tendon attaches to the chest. It is responsible for lateral rotation. (In real English: if you were to lift your arm in front of you, and move it inward, that's lateral rotation.) Depending what you read, it's a toss-up on whether the subscapularis or the supraspinatus is the most injured.
Pulling a band across the body can be very painful when this is injured. I see a lot of this in the gym when people bench press: they have a tendency to bring the weight all the way down to the chest, which could strain or tear the subscapularis tendon.

The supraspinatus is on top of the scapula. It raises the arm away from the body. Its tendons attach on top of the humerus. When this is injured, the pain is very often in the lifting of objects.

The infraspinatus takes up most of the scapula on the top side. The upper fibers abduct (raise) the arm while the lower fibers adduct (lower) the arm in a lateral motion. The tendons connect on the top back side of the humerus. When doing pull-ups, you must come down slowly — or risk injury.

Last, but not least, is the teres minor. It originates on the underside of the the scapula. Because it is underneath the infraspinatus, is the tendon connecting to the top backside of the humerus.
The teres minor externally rotates the arm outwardly. Lift your arm in front of you and move your arm toward the back of your body: that is external rotation.

An important fact to remember about the rotator cuff is that these muscles are layered underneath the three deltoid muscles (anterior, middle and posterior). When you move your shoulder and you get friction under the joint or you hear crackling, more times than not the rotators are getting hung up on the bone above them. This is called "impingement."
Impingements decrease range of motion in the shoulder and sometimes can cause pain.

Slowly, move your shoulder in all directions and see if you have pain or limited range of motion.
If you do, rest it and ice it. If pain persists see your doctor.

For a few good exercises, check out Body Result's Rotator Cuff Strengthening Exercises.

Breaking Those Lifting Plateaus

2009-04-05T10:37:00.005-04:00

No matter if you are lifting for size or general fitness, there is going to come a time when you stop seeing results.

If you don't have enough exercises in your repertoire, or you have been doing the same exercises for to long a time, try some of these for mad gains.

Super Sets: There are many types of super sets. One of the most popular is to do one set with a manageable weight for as many reps as you can. Then, decrease the weight slightly, and repeat the exercise for as many reps as possible. After four or five sets of dropping weight and high reps, your muscles will know they got an intense workout.
Super Slow Reps: When doing slow reps, decrease the weight you normally use. Count to 10 on the concentric contraction, then count to 10 on the eccentric contraction (or negative). This will help in making you stronger so you can lift more down the road.
More Weight, Fewer Reps: If you have been told that three sets, and 10-12 reps is the correct way to lift, then you need to go for the gusto. Add an extra 10-15 percent of weight, then do five to six sets of six to eight reps. This will help to break up the routine a bit.
High Intensity Training. This is for the experienced lifter who also trains with a partner. As you lift, have your partner hold the weight and add his/her own resistance on the concentric contraction for the first set. Do this for 10 reps. Next, have your partner give their resistance on the eccentric contraction for 10 reps. Finally, have your partner give resistance on both, the concentric and the eccentric contractions. (Note of caution here: this can be very intense. The person aiding in the resistance needs to watch the person lifting for overall effort. We want to make it difficult, but let's be safe.)
Pre-exhaust. Take a relatively easy exercise and do three sets to fatigue, then do your lifting. For example: on arm day, I like to do three sets of push-ups to failure, then do my arm workout. Starting your lifting when the muscles are already tired is a great technique for increasing muscular endurance.

These should jump-start your body to give you better results faster.

Never Judge a Book By Its First Chapter

2009-03-22T21:23:00.008-04:00

I just finished the book Tai Chi classics by Wasun Liao. I spotted this book on an end cap last week while I was in Borders book store. I read a few pages then took the book into the coffee shop for a slower, better review. After reading and contemplating a couple of chapters, I purchased the book and took it home.

What I didn't notice upon first review became apparent as I got further into the book: information is covered well, but often repeated. And repeated. And repeated.

The first chapter was titled "Historical and Philosophical Background." This was a great chapter. Not only did it discuss the handing down of the art as most books do, but it went on to discuss the role Tai Chi played in the history of China, going as far as speaking about the wanted power of Tai Chi by the royal family of the time.

The second chapter of the book introduced the internal energy known as chi. It included information about the proper breathing to create chi and included plenty of visualization techniques and metaphors in that gave the reader a good set of working tools with which to practice.

I thought, "Wow! how have I not found this gem before?"

Then I went to the third chapter -- which was more of the second chapter. I was still excited and thought it would pick up. Maybe the author needed to reinforce his hot points.

Farther and farther I delved into this book, but alas -- all I found was the same stuff: more metaphors and examples on how to create and transfer chi.

Seven chapters of material could have easily fit into four. By the time I neared the end of the book, I said to myself, "Alright already, I get it!"

The last chapter was great. It described in pictures and written direction a 37-movement form based on Master Cheng's 108 movement form, along with other movements the author considered signifcant.

There is plenty of good stuff here. This book belongs in most martial arts libraries as a quick-glance reference book.

It is a very fast read, especially if you skim over all the redundant matertial.

The Taming of the Shoe

2009-03-18T17:43:00.008-04:00

During the past couple of weeks, I have been uncomfortable. My right knee has been causing me pain and my right calf has been very tight.

Just like a trainer, I have stretched the hip and the calf most days of the week to alleviate the pain — with little to no success.

Since today was such a pretty day, I decided to risk the hip and go for a run. (Sounds disastrous, I know!)

To get ready for my run, I changed into my running shoes and walked about 50 yards to the corner. By the time I reached the corner, I realized that my hip and knee no longer hurt.

That is when it dawned on me: I have been working out in my street shoes all week. Apparently the shoes have been the cause of my discomfort.

Chris always speaks of the importance of a good running shoe. It's not that I didn't believe her, but I always thought as them as just that: running shoes.

We are going to have a burial for the street shoes. I just hope the EPA doesn't find where I buried them (although the dead foliage within a 100-foot radius may be a give-away).

Sample Meals for Weight Loss

2009-03-08T22:49:00.006-04:00

Last week, a young lady in my kickboxing class asked me about proper dieting for losing weight.

She understood the concept, but wanted samples of low-calorie meals. This is not the first time I've been asked for tips and tricks on eating, so the topic is obviously of great interest to my clients.

My recent recommendations for female clients is to shoot for 250-300 calories five times a day. This gives them 1,500 calories a day maximum.

I do not recommend going below this level because there's little leeway: 1,200 calories is the minimum for basic body function. If you do not meet that minimum level, your body will not perform at a level conducive for health or weight loss and will slow your metabolism down to keep from starving.

Those who work out a few times a week will burn more calories; we always can adjust a little later if needed, depending on the activity level and nutritional needs of the client.

For men, my recommendation is 400-500 calories five times a day. Men also should avoid going below 1,200 calories a day, and should watch carefully how they function at that level; if needed, adjust higher to maintain basic body function.

Here are some ideas for meals. Calorie count is approximate.

Breakfast

low-fat yogurt (80 calories), a banana (105 calories) and a dollop of peanut butter (85 calories)
two packages of oatmeal (300 calories)
multi-grain bagel with low-fat cream cheese (320 calories)
two eggs (140 calories) plus two pieces of whole wheat toast with a dab of butter (200 calories)

Lunch

Cheese sandwich: two slices of low-fat cheese and mustard (150 calories) on two slices of bread (100 calories)
Lunch meat sandwich: two slices of meat and mustard (150 calories) on two slices of bread (100 calories)
Soup (300 calories per can) (note: watch sodium content)
Half a sandwich and half a can of soup
Tuna (80 calories per can) (note: every tablespoon of mayonnaise is 100 calories, so use at your discretion for sandwiches, salad with crackers, etc.)

Dinner

Whole wheat pasta (175 calories per cup) with marinara sauce (60 calories per half-cup)
Bean burritos (120 calories for beans, 120 per tortilla) with low-fat cheese (50 calories)
Meat (150 calories for three ounces of meat) with steamed vegetables (35 calories per cup) and cooked rice (120 calories per half-cup)

Snacks

Your choice of fruit and vegetables, including salad (most of your calories will come from dressing); apples are about 75 calories each, pears are about 80 calories each, cherry tomatoes are 27 calories per cup, lettuce is negligible (so unless you're eating a forest of it, don't worry about the calories)
Include nuts in your snacks and salads — they're a healthy fat. (Other good fats are fish and virgin olive oil)
Trail mix (150 calories for a palm-full of the snacking goodness)
Cereal bar (110 calories each)
Granola bar (140 calories each)
Protein bar (up to 300 calories)

Be sure to count your calories for any beverages you consume with your meals. For example:

Coffee is roughly a calorie per ounce, plus sweetener (25 calories per packet of sugar) and creamer (20 calories per tablespoon)
Tea is two calories per 8-ounce cup
Skip soda, Gatorade and other sweetened packaged drinks

When you start counting calories, keep a food journal to make counting easier and more accurate.

Mix and match: toss a little trail mix into your salad, eat a tomato with a little vinegar for a snack, substitute rice for the cheese in your burrito. Don't let calorie-counting become difficult or cumbersome.

Share your low-cal food ideas with me, and I'll share them with the rest of the class.

Eating Before You Work Out

2009-03-01T21:58:00.003-05:00

This has become an issue lately.

Clients of mine (and of other trainers I speak to) who want to lose weight have been acting like it's a good idea to not eat before they work out, thinking it's a good way to lose weight.

This creates many, many problems.

First of all, under great stress, your body will not burn fat. Instead, it will hold onto that fat.

Secondly, cutting calories too drastically will cause your body to think it's being starved. Your body will slow down your metabolism to a crawl to protect you against the famine. (And that's before your workout.)

More importantly, without having the nutrients in your system, you will not have the strength or stamina to make it through your workout.

Now let's take a look at how that affects your workout. Without the proper energy in your muscles, your heart rate will increase to a dangerous level, your blood pressure will rise substantially, your body temperature will rise to the point where you feel clammy. Your blood sugar will drop and you will feel dizzy, possibly even pass out.

If you faint with weights in your hands, think about where they might land — on you or some innocent passer-by. Imagine losing consciousness while sitting on a stability ball or standing on a BOSU ball. Or while jogging on a treadmill.

You get the picture.

Ideally, the largest meal of your day should be two hours before you work out. If you can't manage that, at least make sure to eat something substantial two hours before your workout.

Include carbs in this meal or snack: carbohydrates, when they break down, turn to glycogen — the fuel source for your muscles. (Remember, carbs include fruits and vegetables.)

So, make sure your vehicle is properly fueled before your workout.

Giving Recess Its Due

2009-02-24T20:56:00.009-05:00

Finally, recess might get the respect it deserves. The journal Pediatrics this month cited regular recess as an important component of the classroom. Students were better behaved if they took even a short break every day.

It seems that getting away from your desk and relaxing for a few minutes makes it easier to concentrate and get the job done, so to speak. Sound familiar?

An earlier report by the American Academy of Pediatrics published in 2006 stated that free play time helps children think for themselves, gives them a sense of self and helps them interact better with others.

And these are the very people from whom we steal recess. Oh, we steal art and music, too, which both have intrinsic value in a child's life — but really, can there be anything more basic to childhood memory and joy than 15 minutes of playing outside in the middle of the morning?

I remember running around the playground, chasing the cute boy in the class (and catching him, which annoyed my fellow female classmates, who actually understood the game and stayed a couple of steps behind poor Peter). I remember climbing on jungle gyms, swatting the tether ball, playing horse or four-square or hopscotch. There was squealing and kicking, jumping and screaming, posturing and snarking. It was a jungle, but it was our jungle.

Nowadays, recess is seen as an interruption. Children have too much to learn and have no time to waste. Teachers send home study guides for parents to continue teaching; apparently, time needs to be spent even on weekends, much like their parents working overtime to try to get it all done.

Don't let them take away the fun. As pediatricians remind us, play "offers an ideal opportunity for parents to engage fully with their children." (Substitute "friend," "co-worker" or "other family member" and it still applies.) Taking a break during the day affords a chance to re-energize.

So do what the doctor orders: play.

- Chris

Finding Muscular Imbalances

2009-02-23T04:50:00.000-05:00

Do you have occasional back problems?

Do you lean forward as you walk?

Is your normal walking stride short?

If you answered yes to any of these, you may have a muscular imbalance.

Muscular imbalances can cause back pain, limping and other discomforts. They are caused by many different factors. The most predominant cause is the way we sit at our desks for long periods of time. When our muscles are in one position for extended periods, they contract in that position, causing tightness and discomfort. Without stretching, these muscles and training opposing muscle groups, these tight muscles stay in a contracted state. This can cause pain and stiffness.

Here are a couple of easy exercises you can do to look for imbalances:

Get down on one knee in front of a mirror. Can you put your shoulders directly over your hips, without losing your balance? Now, from this position, bring your arms out to your sides and do a spinal rotation to one side, then the other. When this is done, switch legs and repeat the exercise. See if your hips stay in line, or if one hip drops lower than the other. You also probably will find that one side is more stable than the other. Tight hips cause the lack of balance during the spinal rotation. Weak back muscles may cause a feeling of instability. Be sure to perform hip stretching exercises and back strengthening exercises. This will help the discomfort and make you more stable.

Lets try another one:

Stand with one leg in front of you, and the other leg behind at a 90 degree angle. Concentrate on keeping your hips square and facing forward. Bring your arms up and keep them rounded, like hugging a large tree. Take a deep breath, pull your arms in close. Exhale and bend at the waist. Inhale reach up with your arms and do a back bend. Switch sides and repeat the exercise. Chances are before you start the second side, just getting into position you are going to feel a stability difference between the left and right sides. You will probably find more flexibility on your dominant side.

If this is the case, add back flexibility into your workout routine.

Exercising on Vacation

2009-02-16T20:12:00.005-05:00

When I vacation, I always check out the running facilities of my destination before I leave. Am I in an area that's good for running? If I'm in an urban area, is there a park nearby? Is there a college with a track? If the area is not conducive to outside running, is there a gym in the facility where I'll be staying?

When I mention this in passing ("I can't wait to go running in Central Park, even though it's the coldest December on record!" "I hope the gym has an elliptical because there's construction for blocks around the capital...."), I get funny looks.

Often, there's at least one person who screws up the courage to ask, "You're not really going to run on vacation, are you? That's why they call it vacation!"

And I laugh. Of course I run on vacation. Every vacation I've taken as an adult (except for a couple late last year) I find myself lacing my shoes in the morning. My family doesn't even think to ask if I plan to run, but when. Even on Christmas Day, I'm out in the elements, pounding the pavement. (After gifts; I'm not completely crazy.)

A trip I took this past weekend proved to me the joy of running while on vacation. I didn't know exactly in which South Carolina city I'd find myself, so I couldn't plan. I didn't know much about lodging, or amenities on site or around where we'd be.

But I was ready for anything: I had gotten lost for an hour in San Francisco in the 90s and, one summer in North Carolina, run twice my normal distance (quite by accident, I assure you, and got a sunburn to prove it). I couldn't be thwarted.

I was pleasantly surprised the night David and I arrived in Columbia. We were within walking distance (okay, my idea of walking distance) of the city's throbbing night life areaa. As David and I walked back to the hotel from dinner, we saw the dome of the state capital building. I couldn't wait to check it out in the light of day.

The following morning, David was up with the dawn. I was not. The day was gray and drizzly, but it was 25 degrees warmer than it would have been at home, so I couldn't really complain. I donned my running gear around mid-morning and hit the street.

People rarely see bars in the light of day for a reason, and other "hot night life" areas often suffer from the same spirit. Without the neon and the press of stylishly-dressed bodies, the center of town looked underwhelming and very definitely under improvement. The streets were quiet, the doors were locked and there were only a few cars on even the busiest roads. I loved it.

I discovered a lovely park full of war memorials a couple of blocks from the hotel, and I made a mental note to return with my camera. I could read the historic markers and knew the answers to David's questions about the "train depot" look of part of the strip (it was a train depot at one time). The flour factory was, indeed, in operation. The convention center was getting itself gussied for its next group (Spa Expo 2009, according to the marquee and the two-story inflatable rubber ducky on the lawn). And yes, that was the state capital building.

And I saw it all because I went running.

So, the next time someone wonders why you aren't leaving your walking (or running) shoes at home on your next vacation, know you made the best decision to discover your surroundings while getting a workout. Just remember to be careful — and don't forget to take your camera (a little tip I'll remember next time).

- Chris

Functional Tai Chi

2009-02-04T23:10:00.007-05:00

During my Tai Chi classes, I always get asked, "Why do we breath the way we do? And why do we practice push hands?"

The answer to both of these questions is related. Breathing properly allows for better energy flow, and better energy flow increases health and relaxation.

When practicing push hands and the Tai Chi form, we concentrate on breathing during movement. This teaches us to relax while having better energy flow and posture through the course of our day.

When we practice the form, we learn to keep our bodies in alignment. During regular daily activities, we should always be mindful of keeping our head, hips, knees and feet in line.

Even when we are not practicing Tai Chi.

How Much Fat Should You Be Eating?

2009-01-23T15:15:00.000-05:00

The other day I was debating with another trainer about how much fat a person should consume as part of their daily caloric intake.

The breakdown should look like this:

50 percent carbohydrates
25 percent protein
25 percent fat

At first glance, this may look lopsided. Fat has 9 calories per gram, where as protein and carbs have 4 calories per gram.

As you look at this and do the math, that means on a 2,000 calorie diet (recommended for most men), you will have 1,000 calories a day in carbs, 500 in protein and 500 in fats.

Now, that doesn't mean we go eat extra Twinkies on our light eating days.

What this means is we need to eat good healthy fats for this kind of ratio: peanuts, olive oil, avacados, peanut butter and fish oils — not lard, mayonnaise and deep fried foods.

Try a Personal Trainer First

2009-01-04T12:33:00.012-05:00

All too often, I have clients tell me they need to lose weight or tone up their bodies. These are very worthwhile goals, but the truth of the matter is that a personal trainer can aid in many other ways you may not have realized — like in reducing your need for a chiropractor.

There are many cases where proper training of muscular imbalances of the legs and hips can relieve back pain — and keep you out of the doctor's office.

The doctor realigns your spine to release the pressure that is making you uncomfortable.

If back pain is not injury-induced, chances are good that it could be caused by a muscle imbalance.

Sometimes, a muscle imbalance is caused by your posture — or, more precisely, the way you carry yourself through the course of your day. In most cases, a good personal trainer can pick up on these imbalances and correct them, thus correcting your posture and taking away the discomfort.

While some imbalances may be organic, others could be due to our own actions.

We can train ourselves into imbalances. My favorite example of this is illustrated by the hunchback weightlifters. You've seen them: the guys in the gym with the biggest arms and chests — and rounded shoulders. This is the result of heavily training the chest (shoulders and trapezius) without training the rear deltiod. Eventually, gravity can cause enough imbalance to create back pain.

Rounded shoulders also can be due to repeatedly hunching forward (such as at the desk or steering wheel), making shoulders lean slightly forward of the torso. Gravity then pulls the shoulders toward the ground instead of centered over our torso and hips. This makes walking difficult because balance is off-centered.

Remember: in addition to getting you and keeping you fit, trainers also can teach you how to be symmetric and balanced in training. Being fit is more than being able to lift weights or having good cardio -- it's also having good, pain- free range of motion in all joints.

Keeping Kids Active

2008-12-28T17:47:00.000-05:00

Christmas brings lots of toys — including those that make the players very sedentary.

Remember to take a break and get the kids up and playing — and keep exercise fun for the children.

Throw a ball, take photos while they ride their new bikes (or join them yourself on your new bike!), play basketball, take them to the playground and make sure they run their energy off.

When the weather becomes less accommodating, remember that malls have play areas that let them jump, dash about and play on soft, safe "toys" (such as oversized breakfast food, like the one in my neighborhood).

For those who have gym memberships, take the tykes with you. Most gyms have special programs for younger members. For those who are too young to play "big kid" games, make sure their babysitters provide activities that will help them burn off their energy.

At the end of the day, everyone will sleep well.

Supplements: Glutamine

2008-12-27T12:10:00.014-05:00

Sixth in a series

If you are considering using supplements, make sure to conduct thorough research before beginning your new regimen.

I recently read an article about glutamine in the magazine Fitness Management that adds interesting information to our discussion on supplements.

Written by exercise physiologist and dietary supplement investigator Joe Cannon, "Meet the Experts: Supplement FAQs" (Fitness Management, August 2008), reveals how glutamine is used for healing.

Cannon, who also is a personal trainer, noted that glutamine is used to speed up recovery after an intense workout. Clinical studies have proven this to be true. What you need to be aware of, according to Cannon, is that clinical tests use injections to deliver the glutamine to the test subjects.

It's time to do some research:

What is the concentration difference between the injections and supplement powders?

Is there a difference between oral delivery versus an injection?

If you have some thoughts on this subject or can shed some light, please let us know.

Next: energy drinks

Supplements: Creatine

2008-12-15T00:01:00.003-05:00

Fifth in a series

Let's start with creatine, a natural amino acid found in the body.

The main purpose of creatine is to aid in muscular energy. Some studies have suggested that with more energy in the muscles, we can have greater workouts — thus receive better results.

Because this a natural compound, there is no evidence of side effects.

For more information on creatine, visit Creatine.com.

Next: Glutamine.

Protein Shakes, Part Two

2008-12-14T03:54:00.000-05:00

Fourth in a series.

On our last blog, we talked about the criteria for the use of protein shakes. We discussed protein requirements based on our training.

I need to add one more point to this before we move on: remember, along with the contents of the shake itself, you also are consuming more calories. Depending on serving size and what you mix it with (milk or water), you can take in anywhere from 150 to as much as 300+ calories.

If you are trying to lose weight, my recommendation is to stay away from protein shakes.

Here is my experience with protein shakes as a 48 year old male who is 6 feet tall, weighs 205 pounds and works out almost everyday. I have experimented with shakes on three separate occasions. The shakes I used did have more to offer than just protein, but there is not enough space on this blog to list all ingredients, benefits and side effects.

I was lifting almost every day and doing 30-60 minutes of cardio three or days a week. I was consuming shakes after weightlifting sessions that I knew to be hours before my next main meal. Despite the fact that I continued to watch my calorie intake, I put on weight — and it was not muscle because I got bigger around my middle.

The second time I used shakes, I was taking them before my workouts because I figured the carbs would help fuel my workout and the BCAAs (amino acids) would help to preserve muscle mass while I lifted. Also, ideally, we should consume our biggest meal of the day 30-90 minutes before a workout. My results were the same: I put weight on across my middle.

The last time I used protein shakes, I was only taking them when I felt I just did not get enough calories through the course of my day. Guess what? Same results: weight across my middle.

This does not mean I definitely don't recommend using protein shakes. However, I do recommend taking a careful look at the label. Before purchasing or consuming any supplements — and protein shakes are supplements — go online and research the supplement in which you are interested. Look up all ingredients on the shake label, weigh the benefits versus the side effects (if any), then decide if that protein shake is right for you.

Here is my final thought: if your metabolism is naturally fast and calories are not a concern, you may want to try a shake in order to put on some extra muscle.

If that does not work for you, remember: there are other excellent sources for protein "supplements." Back in the day before shakes, weightlifters ate cottage cheese to fulfill their protein requirements.

Next Creatine

Protein Shakes, Part One

2008-11-19T18:17:00.018-05:00

Third in a series

And now the moment you have been waiting for: part three on supplements. Today we talk about protein shakes.

Because there are so many people improperly using shakes and other supplements, I thought — actually, Chris thought — this should be two blogs. The first part will be, "Is a protein shake for you?"

Serious weight lifters, or people who lift weight seriously, need enough protein in their diets in order to repair the physiological damage caused by weightlifting.

Lifting weights creates tiny tears in our muscle fibers. Proteins in our bodies fill in these tears and repair the muscle — but with a little more thickness in order to avoid future tears. Without enough protein in our system, these repairs cannot take place.

I usually recommend my clients eat a light carbohydrate protein meal an hour before working out and eat protein after a workout. (More on carbohydrates later.)

Now you are probably thinking: Okay, I lift weights on a regular basis and you are telling me I need extra protein. So, how much do I need and where do I get it?

This is where we try to figure out if a protein shake is for you.

According to Dr. Douglas Anderson at ChiroWeb.com — the Chiropractic News Source, the recommended daily allowance (RDA) is:

for the average person: 0.8 grams of protein per kilogram of body weight
for athletes: 1.2-1.4 grams of protein per kilogram of body weight
for power lifters: 1.4-1.8 grams of protein per kilogram of body weight

To figure out how much you need, take your body weight and divide it by 2.2, then multiply that by 0.8. For example, I weigh 200 pounds:

(200/2.2) x .8= 292 grams of protein a day

Keep a daily food diary to see if you are getting enough protein. If you are not getting enough protein in your diet, take a look at the content of a variety of protein shakes to determine which one will suit your needs.

Only supplement what you are short in your daily needs. Remember, more does not always mean better.

Next: protein shakes, part 2

After Injury, Give it Two Weeks

2008-11-09T13:15:00.006-05:00

Despite our best attempts at remaining fit and healthy, sometimes we fail. Something as simple as stepping off the curb can take us off our feet for three months.

So, what should we do?

We should listen to the the medical authorities.

I know it's not a popular suggestion, and not one you'd think I'd advocate. However, physicians are getting wise to people like me. Rather than saying, "Yeah, that's a nasty break. You won't be putting any weight on that foot for three months, young lady," they let me heal in increments. I couldn't bear the thought of three or six months off running, but I could handle two weeks, and two weeks, and.... you get the picture.

Doctors offered incremental steps to give patients (a.k.a., me) the illusion of progress and control. That, and excruciating pain, all kept me honest in my seemingly endless recuperation from injury and surgeries.

Here's how it worked out for me: after going home from the emergency room with crutches I can't use to save my life and painkiller I most likely won't use, I found myself in front of my orthopedist, listening to yet one more doctor say, "Wow, I never see that bone broken." The new smart doctor takes another x-ray, points to the break. "Looking great — see how the break is mending? Let's keep up the good work. We'll start PT, but stay on crutches until our next appointment in two weeks."

Two weeks later, PT is moving along, but if he touches that spot again I might have to share the pain. No weight yet, we agree, but let's see what happens in two weeks.

After a few more cycles of this and "does it hurt here" stops being a practice borrowed from Torquemada, I can go ahead and rest the foot on the floor, but no full weight yet.

Next thing you know, it's been three months, PT is over, I'm wearing two shoes and the cane is resting next to the couch even when I'm not there myself.

I don't like being told what to not do. It's a thing. I drive my friends nuts chafing against restrictions, and doctors probably have heard it all before. Whether they do it in self-defense or whether two weeks could make that much of a difference, I don't care. I appreciate the illusion that allowed me to keep my sanity.

Once I'm back in fighting form, may I not have a doctor tell me "two weeks" for a very long time. However, if I must, may I be patient — or at least chafe only a little.

- Chris

Hydroxycut

2008-10-19T22:45:00.005-04:00

Second in a series

In this blog, we are talking about supplements -- specifically, Hydroxycut.

I took Hydroxycut according to the instructions on the bottle, and I found that this product definitely raised my metabolism. I was so hungry 24/7 that on more than one occasion I thought I would eat my sneakers and socks. (My children will attest to what a hazard that would have been.)

I did not lose weight while using this product, but I discovered it does deliver on part of its claim. My workouts were a bit stronger. Hydroxycut did raise my metabolism -- enough to where I had a hard time balancing my calorie needs. I needed to eat more because my metabolism was in overdrive, but had I eaten as much as I had an appetite to, I would have gained weight.

While increased metabolism might seem like a good thing, the side effects can be a problem. Increased metabolism can increase a person's blood pressure and resting heart rate. I did not have these issues, but because these side effects could happen even to a healthy person, a trip to the physician before taking Hydroxycut is advised. (Frankly, visiting your physician before starting any new exercise program, diet or supplement program is strongly advised.)

A woman I work with swears by Hydroxycut, saying she said she has lost weight in a hurry while using it.

Bottom line: don't look for miracles. This product isn't that good. It may assist you in losing weight, but check with your physician. With as much as this product raises metabolism, blood pressure and heart issues may be a concern.

Next: protein shakes

Supplements: Multivitamins

2008-09-25T23:20:00.007-04:00

First in a series

Like everyone else, I do read the muscle building and men's topical magazines. I am reading them less and less, though, because of the infinite amount of advertisements in each magazine. (That's a whole different story.)

Because of these ads, I am getting more and more questions on supplements, so I decided to do a series of articles on supplements.

Normally, I believe we should receive all our nutrients from natural food sources, with few exceptions. With all of the ads I see and client questions I have been fielding, I figured it was time to take the plunge and see for myself.

So I thought I would share my experiences, but first you need to know what I do to work out. My schedule varies week to week but I normally get in swimming, walking, running (when my calf allows), Pilates, tai chi, and lifting on at least alternating days. The cross-training changes daily, along with my schedule.

I do use and recommend a multivitamin every day.

We have a tendency to eat the foods we like more than what's good for us and not eating enough variety of fruits and vegetables; therefore, we don't always get the proper amounts of vitamins and minerals in our system.

I decided to try a different brand of vitamin (based on a salesperson suggestion). Now, keep in mind this was one store of a national chain of health stores. After a few days, I found myself so tired and worn out I had to take breaks during the day in order to sleep in my car. I did this for a couple of months and was very frustrated. Here I was working out at least once a day -- sometimes twice -- and I was putting on weight because my metabolism completely crashed.
My workouts were not very productive, either, because I was just going through the motions, my body was just to tired to lift properly. I stopped taking the offensive vitamins and a week later, I started to feel better and the weight started to come back down.

So, what did we learn from this? Stay with a name-brand vitamin. If that is to pricey, compare bottles while you are in the store. I think you will find a generic version very close to a name brand.

One last note: RDA recommendations are the amounts you need in order to avoid most diseases.
For example: According to the Linus Pauling Institute, the RDA for Vitamin C is 75 mg for adult women and 90 mg for adult men. These numbers climb slightly if you are a smoker: 110mg for women and 125mg for men. That means to prevent scurvy or other Vitamin C deficient diseases, this is the recommended dose.

Visit NutritionData for more information on vitamins and minerals.

Next: Hydroxycut

Okay, You Have Gotta Be Kidding

2008-09-23T21:46:00.004-04:00

I am still in shock, and I am not sure where to begin.

Finally I have seen the worst, most dangerous variation of an exercise to date.

Picture this if you will: There is a young lady on a stair stepper machine (not a stair climber; those are much wider). She is holding a 30 pound barbell on her shoulders.

First of all, the balancing act on the machine with a barbell is unsafe enough, but to make matters worse there is a person to her right and her left. If she had fallen, she would have definitely taken someone else out with her.

Depending how you use this machine, you can be anywhere from three to eight inches off the floor. This doesn't sound very high -- however, turn your ankle the wrong way, keep your hands full and add weight to your shoulders and you are heading for disaster.

Now let's add a couple of people around you, and you get the picture.

C'mon, people -- please use your heads when working out. Ask yourself: is what I am doing safe? Is it safe for others in my immediate vicinity?

Great exercise

2008-09-12T18:01:00.003-04:00

After seeing negative stuff at the gym all day, usually I come home and blog about it. So today for a change I want to tell you about something I saw that was really worthwhile.

There is a young guy who works out at one of the gyms I work at. He too worked at this gym at one time. I watched him do a great variation of an old exercise.

Normally, you would hold a dumbbell and curl it to the inside (in front of your chest) in order to work the lateral head of the bicep. This is a great exercise for getting better definition between the middle deltoid and the bicep.

Try this variation next time you are in the gym, and let me know what you think:

Take a the double-braided rope with the knobs on the end (usually used for tricep extensions or tricep pulldowns) and place it on the bottom of a cable cross machine.
Pull up, then out, at the top of the movement.

Training a muscle from all angles is extremely important to be fit and have great definition.

This particular exercise may be off the beaten path, but it may be the odd angle you have been looking for.

Achieve More Power in Fighting

2008-09-07T00:29:00.001-04:00

All martial arts do have a few similarities, which I have discussed in earlier blogs.

For all external martial arts, true power is gained by four principles:

flexibility
core focus/strength
speed
technique/follow through

Lets take a look at each principle separately, starting at the top of the list.

Flexibility -- If I throw a straight punch, I need to follow through my target for maximum impact. Tightness in my anterior deltoid ( front shoulder) or countless other places in the shoulder cavity can cause the arm not to fully extend -- thus causing the arm to fall short of its mark.

Core focus and core strength -- Here is the true reason for writing this particular blog. Last weekend, I was talking with my daughter's boyfriend about a person he saw on television who was breaking stones with his shoulder. The only time the breaks were successful, he said, was when the person doing the breaking yelled on impact. When the breaker didn't yell, he said, the stones did not break.

Let us look at this from an anatomical viewpoint: the breaker ran into the blocks with his shoulder. Power was generated from the floor as the breaker shifted his weight forward onto the balls of his feet. Next, the breaker yelled, thus tightening his core -- and the break was successful.

By tightening his core, the breaker did not leave space in his body to absorb any recoil. All power was generated outward. If his core was not braced for impact, there would have been recoil through the body.

It is similar to holding two poles, one solid and the other with a spring in the middle. If I were to take both poles and bang them on the wall with the same force, the solid one would do more damage because it would stay stiff while the pole with the spring will give in the middle and create some recoil.

That brings us to the concept of speed.

Speed -- Good muscle memory (lots of repetition) allows for speed of movement. As we learn a new movement and develop the ability to do it smoothly without thought, we gain speed in the movement.

Speed as it pertains to power is simple. Einstein's theory (E=MC2) tells us that power is equal to velocity x mass squared. So assuming my punches do not change in mass then to increase power I need to move faster.

Lastly, we need to look at technique.

Technique -- This really incorporates a few different things, but for our purposes on power we look at proper follow through (which I mentioned briefly earlier in this entry).

With the same straight punch I spoke of before, as my hand reaches full extension on impact of my target, all power is diffused just as my hand hits its intended target.

The best example of this is a batter in baseball. If a batter swings to early on the ball, the bat is fully extended on impact. The outcome is the ball gets hit as the bat is almost perpendicular to the batter. The bat has already begun to slow at this point and power is lost. In order to get proper follow-through, check your distance and be sure you punch or kick through your target.

So, if you feel you are not getting enough power in your fighting ask yourself these questions:

Are my kicks and punches losing form before the end of the technique? If so, work on your flexibility.
Is your target moving on impact or are you falling backwards when you kick? If this happens, chances are your core is not stable. Work on core strength or make sure your body is moving in total unison.
Is balance decent and technique extension good? If so, practice speed drills for a little extra momentum.
Lastly, what if everything feels good but there is just no power? You definitely are not following through on your techniques. Practice by standing slightly closer to your target. You will feel the difference.

Takin' it Easy

2008-09-04T21:00:00.001-04:00

When I exercise, I go full-tilt. Why run three miles when you can do five? Why stop at five? Why stop at all?

Which is all well and good when athletes are hale, healthy and hearty. But what when they aren't?

There are lots of reasons to stop exercising. The most serious of them is health. Illness or injury can sideline even the most dedicated athlete. Thankfully, those times are rare.

However, when that happens — when ill health prevents you from exercising — you have an obligation to do one thing: listen to your body.

You probably should also listen to your physician; after all, that person knows more about medicine than you do. If Dr. No says, "No running for two weeks," then consider not running for two weeks.

I have found, however, that physicians have stopped passing such edicts. Dr. No has turned into Dr. When-You-Feel-Like-It. After my shoulder surgery five years ago, my orthopedist wisely told me I could start running again when I felt like it — and I didn't feel like it for two weeks. Now, had the good doctor forbid me to run for that length of time, I would have been chafing at the bit. Instead, he let me make the call and I healed in peace.

This summer, I did not walk for two months. Again, that doctor was wise: I would return every couple of weeks for evaluation, to see if there was a chance to put my foot down. As much as I wanted to get back on my feet, the pain (and additional complications) kept me from doing just that. At each visit, we would agree that it wasn't quite the right time.

Even once I was allowed to put weight on the foot, I edged forward tenderly. I like my feet. I like them even better healthy. After nine weeks, I figured another week in the boot or another couple of weeks with the cane wasn't going to kill me. When I was ready, I put the boot aside cautiously and, later, tried out my feet without a cane. So far, so good (though I think I'll employ my natty cane for just a tad longer).

However, I am not out of the woods yet. If the edict comes down that I'm doing too much, the boot, cane, walker all get put back into rotation as needed. (The crutches, however, are history, no matter who says what.) My ego is not greater than my fear of going backward. I have put too much into healing to mess it up now.

So, when it comes to injury, take it easy. I know it's easier said than done, but remember: it's easier to do it right the first time. Patience pays off. Trust me on this one.

- Chris

Qi Gong Tai Chi differences

2008-08-27T12:02:00.001-04:00

Someone asked me recently to explain the difference between Tai Chi Chuan and Qi Gong.

Very simply, the main difference in all Tajji-based martial arts is the speed in which they are practiced.

Chen-style Tai Chi is practiced with speed in its kicks.

Yang-style is practiced slowly throughout the form.

Qi Gong I have seen practiced at different tempos — even to go as far as pausing, so postures are held for better muscle memory and strength building.

The instructor and where the instructor learned his/her craft will determine form sequence and mode of practice.

The Art of Not Arching

2008-08-25T21:50:00.003-04:00

Sorry, folks, I know I've been slow getting articles published, but you won't believe what has been going on.

Chris broke her foot coming back from our honeymoon — and if that's not enough, a couple of weeks later she had emergency surgery for a leaky intestine. (Don't worry, she's on the mend now.)

However, to correct the huge injustice caused by this, I will attempt to write a couple of extra articles to make up for the break in the action. Also, please feel free to chime in and let me know what articles you want to see on this blog. (You can either comment at the end of this blog or e-mail me.)

O.K. 'nuff said. Here we go.

I have used this particular analogy with frequency as of late:

If you place a plank in the ground so the plank is vertical, then place a 50-pound weight on top of the plank, it probably would not break.

However, if you were to bend that plank and place it in the ground to make it vertical, chances are that it would snap.

The human spine is no different than the plank. When we lift, we need to be mindful of neutral spine.

Remember: if you have to use muscles (i.e., arching your back) other than the ones you are targeting, chances are you are using too much weight for that exercise. Good form and safety go hand in hand on the gym floor.

As the weight rises above your head during a shoulder press with dumbbells or a barbell, concentrate on keeping your back straight. Don't put more stress on the spine than necessary.

This also holds true for one-arm tricep extensions. Too often I watch in absolute horror as weightlifters' backs arch while doing this exercise.

Even something as easy and seemingly innocuous as bicep curls (and many others) can be done in a way that causes the back to arch — and introduces the possibility of serious injury.

Get Your Weight Training In

2008-07-13T12:15:00.000-04:00

For those of you who keep track of this blog — both of you — I apologize for the long wait for an entry. I got married and went on a honeymoon, then my bride broke her foot and has required assistance. However, I have extracted assistance in return: typing. So, thank you, Chris, for being my hands while I am your feet.

Back to business.

The most effective way to change the shape of your body is to make sure to get in your weight training. After a weight training session, your body continues to burn extra calories for a couple of days afterward. This is due to the repairs that the body makes after the muscles have been traumatized.

If you find you still need to get a little leaner, add in some cardio after your weight training. This will burn extra calories and fat.

Conversely, if you are doing all cardio and your weight loss has stopped, add weight training to gain more muscle mass — because muscle burns more calories throughout the day. So, by adding muscle, your body becomes more efficient, therefore you burn more calories — which allows you to get leaner.

Each pound of muscle burns roughly 35 calories a day. Fat burns none. The more muscle you have, the more calories you burn in your resting state. (Which would not be Florida.) So, if you find that by dieting and/or doing just cardio that your weight comes right back on, you aren't doing anything to increase your metabolism and burn more fat: add muscle.

Working Through a Plateau

2008-05-25T11:56:00.003-04:00

Three months ago, I trained a gentleman for three sessions. When I ran into him recently, he wanted to know why he was not yet seeing a difference in his muscularity.

I asked him what he had been doing since our sessions. He said he was doing the same workout as the one I originally showed him with only one variation: he added a little weight to each exercise.

For him — and for those of you reaching a plateau — here is one way to break through.

After three months, the exercises become easy because of muscle memory, which is ease of movement through practice and repetitions as well as getting new muscle fibers involved in your practice of weight training.

Now we're ready for the second step in bodybuilding: add enough weight where you can reach only six repetitions. Do four sets of each exercise. When you work your way back to 12-15 repetitions, add more weight. The most important factor is that the last couple of repetitions in each set should be very difficult. But be careful — be sure to maintain form and, if the weight feels at all clumsy, drop down a little bit in weight. Safety always comes first.

This should help you work through your lulls. Happy lifting!

General Lifting Rules

2008-05-13T22:57:00.005-04:00

Jessie asked good questions about lifting. How do we know how many sets, how many reps per set and how much weight should we use for toning?

Okay, so it's been a few years since you lifted. No biggie. Here are a few pointers:

Start light. Let your muscles remember the movements.
For general toning, do three sets for each exercise.
Do 10-12 reps per set.
The proper weight is when you struggle to get to the 12th rep. If you can't reach 12, you are using too much weight. If you blow through 12 reps, there is not enough weight.

Machines are good, but don't shy away from free weights, especially dumbbells. They allow you to use muscles independently, thus causing fewer imbalances.

As far as stretching goes, check out Sport Stretch: 311 Stretches for 41 Sports by Michael J. Alter. This great book details how to stretch and explains sets and duration of each stretch.

I hope this helps. Let me know, Jessie!

Do Not! Do Not! Cut Carbs Out Of Your Diet.

2008-05-01T22:08:00.000-04:00

Here is a diet tidbit for you from my private Magic Bullet Kit.

If anyone says the words I am going to cut carbs out of my diet in order to lose weight, I will barf. This is the newest diet fad and I can't wait to publish my new book on this topic.

As long as there is no insulin imbalance in the body, carbs do not make you put on weight.
When we think about carbs, we tend to think about white bread, white rice and other processed foods. When these foods break down, they consist of sugars with little other nutritional value.

To choose proper carbs, always check the nutritional labels.

Look for fiber and carbs versus sugars. The higher content of fiber and carbs, the better.

Look to fruits and vegetables as a great source of carbs. As a double benefit, you also get vitamins, minerals and antioxidants.

According to Susan Kleiner, author of the book Power Eating, "Bodybuilders practice low carbohydrate dieting because they believe it promotes faster weight loss. The problem with these diets is that they deplete glycogen, the body's storage form of carbohydrate. Once glycogen stores are emptied, the body starts burning protein from tissues. Including muscle tissue, to meet its energy demand . You lose hard earned muscle as a result."

When carbs break down they become ATP (adenosine triphosphate), the fuel your muscles run on.

If you are going to work out and work your muscles to their full potential, give them their preferred fuel source.

Exercise Really is a Cure-All!

2008-04-30T21:38:00.004-04:00

Alright, it's a bit of an exaggeration. But not by much.

According to Marilyn Moffat, a professor of physical therapy at New York University, exercise goes a long way toward healing what ails you ("You Name It, Exercise Helps It," New York Times, 4/29/2008).

If you suffer from an ailment such as diabetes, arthritis, high blood pressure, dementia, depression, cancer or erectile disfunction, exercise can help.

Congestive heart failure? Multiple sclerosis? Diverticulitis? Yep, you, too.

It's not a panacea, and you do not leap off the operating table to land at the marathon starting line. Moffatt is much more restrained than I would be. Moderate exercise, as much as one feels comfortable doing, is the key.

A lot of times, would-be athletes are self-conscious about their body shapes — which might make them less inclined to go to the gym, the pool or wherever else exercise might include stretchy pants.

Others may not think themselves athletes, or have not felt strong enough to consider themselves capable of athletic activities. The thing is, they are. Everyone can be an athlete. Remember, you don't have to run a marathon to be a "runner."

There are lots of reasons to not exercise — such as when the physician recommends against it, or when you truly do not feel capable. After my shoulder surgery, Dr. Thal told me I could start running as soon as I felt like it. I took off two weeks, which I would have fought against had the good doctor said that very thing. And it was heck starting again, but I didn't give myself a choice. Not running, for me, was worse than re-starting.

Exercise is not easy, especially when athletes are starting a new regimen. However, even a beginning athlete knows the difference between sore muscles and their illness. They also know the difference between "not feeling like it" and being unwell.

Always consult with a physician before starting an exercise regimen — but start one. Do it for the endorphins, do it for the muscle tone, do it for the confidence it will give you. But do it. Your body will thank you.

- Chris

Summer is Almost Here! Time to Show Off Those Abs!

2008-04-24T21:55:00.007-04:00

My entire family from all over the country is meeting in Florida the last week in June. Consequently, my daughter Valerie wants to know how to add definition to her tummy.

So let's start with the basic crunch.

Lie flat on your back. Keep your hands folded across your chest, and flex your spine so your shoulders come off the floor. (Keep your neck in place and relaxed.) Once your head and shoulders come off the floor, engage your abs and crunch. Make this movement only about eight inches. Try three sets of 15 to see how you do.

Need a little more challenge?

Sit upright and place your feet under the couch or chair, knees bent. Now, lower your back as slowly as possible down to the floor. (A count of 12 should do it.) Then come back to your starting position. Repeat 12 times.
For the people who can't get enough punishment, attempt to raise yourself back up from the floor for a count of 12.

Okay -- still too easy?

Lie flat on your back with your feet in the air. Keep your arms straight in front of you and try to touch you toes. (Yes, Val, I am serious.)

This is for the more hardcore:

Lie flat on your back. Have someone stand with their feet at your shoulders. Raise both feet with some force and have your partner (not to worry, Jesse, you shall remain nameless) shove your feet back to the ground -- but don't let your feet hit the ground.
Your parnter also can shove your feet to both sides to work your obliques.

When you get good at these, let me know and we can increase the difficulty.

In the meantime, let's enjoy the summer and show off those abs.

Thank you for the suggestion, Val. This also gave me more ideas for the blog. I can give tips on a specific muscle for each month. What do you think?

Growning Older, Staying Fit With a Personal Trainer

2008-04-17T00:23:00.006-04:00

As we grow older, we need to continue exercising on a regular basis for many reasons, including to:

keep metabolism consistent for weight control

sustain bone density

preserve movement functionality

build muscular strength and endurance

Many insurance companies now provide reduced rates for gym memberships to clients whose employees are members of a gym or fitness center.

This was very well received. Consequently, the American Association for Retired Persons (AARP), which provides insurance supplement for seniors, began offering discounted services for personal trainers through the American Council on Exercise (ACE).

I can tell you with authority (as the employee of two gyms) that AARP's rates are less expensive than those found in most fitness centers. ACE is a nationally accredited organization with thousands of accredited personal trainers nationwide, so it's easy to find a trainer nearby who can help you stay fit and reach the fitness goals you set.

Click here to let AARP help you find an ACE-certified personal trainer near you.

Zumba-licious!

2008-04-09T23:37:00.005-04:00

If you want to get fit, consider Zumba.

And if you are going to consider Zumba, consider Lois Kirkpatrick's class, held from 6-7 pm Fridays near the Dunn Loring Metro station.

David and I recommend Lois' class for this fun fitness craze that mixes Latin dancing with aerobic dance. Lois is a high-energy teacher with great flair and fun. I've seen her at work, and I plan to sign up for her class, too.

Visit her blog at http://zumba-licious.blogspot.com for more information.

And get Zumba-ing!

- Chris

All Trainers Are Not Created Equal, Part Two

2008-04-05T20:27:00.007-04:00

Currently, I work with a gentleman who is probably one of the most educated people I know when it comes to muscle anatomy and kinesiology. He really knows how to work and isolate all muscle groups.

I was really thrilled to have a chance to observe him train with a few clients. Here is what I observed. (The names have been changed to protect the innocent.)

The first client (whom I will call "Client Number One") was working on his bench press and holding his breath between reps. I couldn't believe this trainer did not make the obvious correction to teach proper breathing.

The "Second Client" I observed was performing a lat pulldown. A proper lat pulldown should have you with a slight backward lean in order better isolate the latissimus dorsi. This particular client, however, was sitting perfectly straight and using more arm and shoulder than anything else.

The "Last Client" also was working on the bench press. The trainer was spotting the client with one hand while carrying on a conversation on his cell phone.

This trainer absolutely knows better in all three cases.

So here is another tip on picking a trainer: before you agree to have someone train you, spend a little time observing.

Ask yourself a few questions:

Does the trainer demonstrate proper technique?
Does this trainer stay attentive through the training session?
Does the trainer give cues and guidance while the exercises are taking place?

When the training session is completed, you also may ask the client if s/he is still getting results with this trainer. Has s/he hit any plateaus and what did the trainer do to overcome them? Has s/he gotten bored with the routine? Remember, how trainers deal with current clients is the same way these trainers will deal with you.

Do not hesitate to ask questions of both the trainers and their clients and try to observe your trainer at work when possible. You are working hard and spending good money to become a healthier you. You deserve the best the fitness industry has to offer.

Breathing and Tai Chi/World Tai Chi & Qi Gong Day 4/26

2008-04-02T22:57:00.001-04:00

In celebration of World Tai Chi & Qi Gong Day April 26, I thought it fitting to post a blog.

During a class I taught recently, someone asked why we were learning relaxation techniques and proper breathing.

Good Tai Chi involves energy flow which comes from breathing correctly, we learn to relax in movement so the energy we create can flow freely inside us.

When practicing Tai Chi, we need to be mindful of the all the benefits it gives us:

calmness through concentration,
better energy flow resulting in better physiology responses through out the body,
flexibility, and
muscle tonicity from practicing the movements over time.

This is the paradox of Tai Chi: on the outside, it looks very simple — but there are many subtle nuances.

Remember, too, that Tai Chi is a martial art. The movements you learn and practice in this form all have meaning and importance.

Guys, Please Don't Teach Your Girlfriends How to Lift

2008-03-09T18:13:00.001-04:00

As you know by now, those of you who read this blog, I write about things I see in the gym on a regular basis.

So this article goes out to all you men out there who are trying to make their girlfriends more healthy by having them lift weights.

Although in theory, this is a great idea and one of the nicest things you will ever do for your loved one, don't do it.

I was working with a client when, out of the corner of my eye, I saw a very nice young man attempting to teach his girlfriend how to lift weights. They were working on an arm curl with a cable machine -- normally a safe exercise and not too difficult to do.

The girlfriend was arching her back and rearing back to lift the weight. Obviously, this was too much weight for her to handle.

So, being the safety-minded consciencious person I am, I approached the gentleman. I mentioned to him the fact that it was a very unsafe motion: she was arching her back too much. He said, "Thank you," then proceeded to put a weightlifting belt on his girlfriend instead of reducing the weight.

As I left, she was still arching her back, and I was concerned about the possibility of her tearing muscles in her arms from using that much weight.

Gentlemen, women do not train like we do. Their needs for their bodies are completely different from ours. The weightlifting regime that works for you will not work for her.

In case you haven't noticed, she is built differently than you are. Loading a woman up with heavy weight is not the way to get her to look the way she wants to look. Your way of lifting might get her there (depending on her body type) -- but chances are, she is going to get hurt before she gets the results she wants.

So if you're thinking about training your woman, don't.

By the way, men, you also should not do the following exercises, let alone teach them to your women:

upright rows
behind-the-neck military presses
lat pulldowns behind the head

These exercises are no longer recommended because of the extreme stress they put on the rotator cuff muscles. They are dangerous for the experienced lifter -- so put too much weight on your girlfriend's bar and she is going to tear muscles in her shoulder. All too often I've seen these exercises done in the gym, and I cringe when I see anyone do them.

So guys, leave these exercises for the foolhearty -- definitely not you and your loved ones.

Thoughts on the Origins of Mixed Martial Arts

2008-02-27T22:23:00.000-05:00

Did you ever wonder where mixed martial arts came from? I don't think anyone really knows the answer, but I do have a few thoughts on the subject.

A modern popular references was in "Karate Kid II," when Mr. Myiagi taught Daniel a technique famous in the Miyagi family in Okinawa. When Daniel asked where the technique originated, Mr. Miyagi said his father took a trip and got lost in China.

This is a fictitious example, of course, but now we can take a look at one example that is real, so we can see how martial arts change and adapt.

The first person who made mixed martial arts popular was Bruce Lee. As we all know, Bruce Lee got his start in martial arts with Yip Man, who was a wing chun master. He took much of his jeet kun do footwork from Muhammad Ali (who, by the way, Bruce Lee held in high regard as the best fighter of the time).

Because Bruce Lee's fighting theories were based on many martial arts, so became the realization that to be a complete fighter, a student could stray from a single traditional style of fighting.

About the same time as Bruce Lee was beginning to get popular in the United States, martial arts tournaments also started to evolve. Tournaments started with instructors of the same style of martial art who were familiar with each other. Soon after this, tournaments in the 1970s became open invitation to all styles — however, the styles were not yet mixed. (Interestingly enough, the art that was winning most of the tournaments at the time was kenpo karate, which is Chinese in origin.)

Then came the ultimate fighting championships and the mixed martial arts tournaments. the rules were changed here to allow more ways to collect points and defeat opponents. For example (and without getting into too much detail), arm locks and throws were not allowed in karate tournaments. Punches and kicks were not allowed in judo tournaments. Now, however, these ultimate fighting championships and mixed martial arts tournaments allow it all.

Slow Down Aging by Staying Active

2008-02-07T20:41:00.001-05:00

If you want to live forever, take up running.

Okay, that's my personal take on it. However, ask Vonda Wright, an orthopedist at the University of Pittsburgh, and she will tell you the same thing. Almost.

According to Wright's recent study, those who continue with or even take up athletics in their later years slow down deterioration that appears to be the hallmark of aging: loss of balance and bone density, slowing movements, loss of flexibility and more .... or less.

Most importantly, it's not just the lifelong athletes who benefit from this. Indeed, those who take up sports later in life — middle age or later — show signs of benefit.

And don't say an old dog can't learn new tricks: many older athletes are training harder and performing better than their younger counterparts, according to "Staying a Step Ahead of Aging" (New York Times, 1/31/2008).

Now that doesn't mean you dash out and play daredevil soccer with your local cutthroat teen team, of course. Train smart, train safely — and start out with a full physical before taking up the hurdle or lance. That's just common sense for any age athlete.

Many athletes train to the pain. I'm of two minds. I've been running nearly non-stop since I was 13 (and boy, are my arms tired! er...). I've tried the whole pain thing. In fact, I'm trying it right now: I've begun running again after a month on a stairclimber (due to cold weather and illness). I work out hard on the machine, sweating buckets and making my muscles tremble.

And yet, there's nothing quite the same as propelling myself down the street with no handles to balance against when I am weary. (I didn't cheat by draping myself all over the machine, but I might have relied on balance aids from time to time.) Work to the pain? No, thank you. I'll work hard and push myself, but not to where my muscles are begging to crawl off my body and be folded with my pajamas. I'll do interval and weight training, I'll mix up my workouts, I'll change distances and terrain, but I don't want to hurt like this again.

And yet I am in awe of retirees who run faster (and train harder) than I do. A 74-year-old man ran a marathon in less than three hours. Yes, my retired elders have more time to train and work out than I do. Yes, they have muscle memory that makes me look like a young'n. They also have the good sense to work with a personal trainer and listen to their doctors. (Maybe with age comes wisdom.)

This youthful vigor may not last forever. In time, we all slow down to a certain extent. Reduced lung capacity and reduced blood flow to extremities will happen, no matter how strong the ticker is. In the end, our bodies age, and our performance will change.

We just don't have to go willingly into doterage. We can stay healthy and fit, active and flexible — and feel better — for longer. As our longevity continues to increase, I am glad to see this trend, and I hope to continue it as I join the ranks of the older athletes.

- Chris

Never Too Cold to Exercise

2008-01-20T19:40:00.000-05:00

On days like today, when the Green Bay Packers are playing the New York Giants in temperatures of -23ºF, one can wonder if there is ever a time when it's too cold to exercise.

The answer from experts: No.
(The answer from my friends Alicia and Karen: Chris, are you out of your mind????)

But back to the experts. John W. Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, says heat causes more injury to athletes than the cold ("Too Cold to Exercise? Try Another Excuse," New York Times, January 17, 2008).

The key I have found, and experts agree, is dressing for success. Wear the right clothes: warm and dry makes a difference. Layer to prevent overheating with layers that can be adjusted as the athlete warms up, wear a hat, consider gloves and wear lip balm.

(Hint: cotton t-shirt under a cotton sweatshirt covered with a windbreaker won't help, no matter how many t-shirts you wear. Trust me on this one; some of us make mistakes so others don't have to. Sweat means wet clothes, and wet means cold. Remember that sweat is designed to cool down your body.)

Layers should include clothing that wicks away moisture. Check athletic stores and catalogs for suggestions.

Never underestimate the power of the hat. The body's heat quickly escapes from your head, the part of your body that always has plenty of blood supplying your brain. Even on cool (not cold) days, I wear a headband that keeps my ears warm.

I don't wear gloves, but my shirts all have really long sleeves. Wait, I take that back: I wore gloves in Central Park when the temperature didn't quite reach the 20s.

When you step outside, you should be cool — not toasty warm, or you'll overheat.

If you're worried that you'll freeze your lungs by breathing frigid air, don't. Your body warms up your breath before it reaches your lungs. Dry air, however, is a problem, no matter the temperature; athletes with respiratory problems should visit their physicians for guidance.

Freezing air can be dangerous for extremities, such as ears and fingers. Beware frostbite and protect yourself with gloves, hats and, if it's bad enough, balaclava. However, watch for overheating (as noted above).

Finally, experts say to keep moving. Hypothermia occurs when the body's core temperatures drops below 96ºF, and exercise generates heat. Water, or sweat, takes heat away from the body, so don't overdress and don't wear clothing that stays wet from sweat.

So, don't stay inside out of fear. Take to the road, the field, the diamond, the track — and be safe and smart.

See you outside!

- Chris

Brazilian Jui Juitsu: What's Up With That?

2008-01-17T20:10:00.000-05:00

My 15-year-old son P.J. and I were watching the ultimate fighting championships and it seemed to me that most competitors were practicing what is known as Brazilian jui jitsu.

I also have seen athletes using Brazilian jui jitsu in many other sports competitions and contests.

I don't want to take away from these very talented, very dedicated martial artists. However, after doing further research and watching the ultimate fighting championships, I can't believe that these practitioners continue to win tournament after tournament.

To be a successful all-around fighter, grappling and groundwork are essential tools. However, I find it hard to believe that this in itself is a fight-winning practice. Most of the fighting begins with one opponent making a low reach to the other opponent's knees. I cannot imagine that no one has found a defense against this -- like simply jumping backward or kicking your opponent in the face when he goes down to grab your leg.

I know these fighters are tough and they train hard, and I really would not want to fight any of them. However, I find it hard to believe that Brazilian jui jitsu is considered one of the best combat forms of martial arts.

For the fans of the ultimate fighting championships, note that you never see a true kung fu stylist, aikido stylist or even a true muay thai fighter. There are better fighters out there who just are not competing.

So take a look at the strengths and weaknesses of all martial arts before deciding Brazilian jui jitsu is the ultimate.

Thoughts on Fencing (per Reader Request)

2008-01-13T19:21:00.000-05:00

I was lucky enough to do a little fencing many years ago. We practiced with foils.

Fencing teaches good balance and body posture. What I find most fascinating about fencing, however, is that the footwork is linear but the foil manipulation is circular.

If you have ever practiced Chinese martial arts, you have used techniques where you block a punch with a circular block then slide the blocking hand in for a strike. I think you will find some of these same principles in fencing.

Good luck, have fun and thank you for your comments.

Picking the Right Martial Art for You

2008-01-02T21:52:00.000-05:00

It's been a while since I have done a martial arts blog, so the next few entries will be martial arts-focused.

For the person just getting started: unless you are living in a big city, the styles of martial arts available for instruction are slim. However, with a little bit of knowledge, you can find the right martial art for you.

When determining which art you might want to study, take into account your personality type and body type.

Would you consider yourself a high-energy personality or low-energy personality?

If you are a high-energy person, first look at the external matial arts: judo, jui juitsu, tae kwon do, shotokan and ishin ryu. (These are the most common. There are others.)

Judo and jui juitsu are more wrestling styles than punching and kicking styles -- so if you are stocky and enjoy falling, throwing opponents and wrestling, these are the arts for you.

The other arts mentioned so far fall under "karate." What we need to know here is that tae kwon do is 70 percent feet and 30 percent hands. If you are more of a puncher than a kicker, this art is not for you.

There are differences in the other arts already mentioned, and I can discuss this further in future entries. All I will say right now is that some arts are more circular in motion while others move in a more linear direction.

For those of you with a low energy level -- luckily, there are only a few true internal martial arts: tai chi (including qi gong) aikido, hsin i and pa qua.

If punching and kicking are for you, I recommend tai chi or hsin i.

If you prefer to control your opponent with wrist locks and throws, you should try aikido.

Pa qua has a reputaion as being a devastating martial art with complex footwork.

If you are on the more agile side or have experience try to find a pa qua sifu (chinese teacher).

I could spend many bytes discussing this topic, but I hope this entry gave you some good basic information.

If you need more information, please leave comments below on this entry and I can provide more information in the future.

For M.C.

2008-01-02T20:45:00.000-05:00

Sorry this took so long to write, MC, but here ya go.

Any time people go on a diet or start an exercise regime they almost always see results immediately. More times than not, however, they are going to plateau.

Here are a few key ingredients to lose that stubborn weight:

Add weight training. This is the only true way to change the shape of your body. Weight training also allows your body to burn more calories for an extended period of time after you lift.
On the days you do lift, lift before you do your cardio. This will allow your body to get to the fat burning stage of your cardio workout faster. Remember: it's really about a calorie balance. If you take in less than you burn, you have to lose weight. I also want to add: while you are at a heavier weight, the workout load is more intense. As you lose weight, the activity becomes easier -- hence the plateau.
On all cardio workout days, be sure to add interval training. For example, while jogging, take a minute or two every quarter- or half-mile and add a sprint for a minute or two. This burns more visceral fat.
This is for MC's friend: for your special medical concerns, be sure to drink extra fluids to stay hydrated. Also, do not run outside when the temperature drops to the 30s to preventexcessive (and possibly dangerous) dryness in your eyes and mouth.

If you need anything else please do not hesitate to ask. Just click on "comment" at the end of this entry.

Calories: A Primer

2008-01-01T16:30:00.000-05:00

Happy New Year!

A lot of people will begin the year with a pledge to get in shape and improve their health.

Those are worthy goals — but ones that, from the fitness guru messages, workout DVDs and self-help and health books on the shelves, appear to be harder than it should be.

So let's start the year with a simple formula: calories = weight. It doesn't matter whether your calories come from sausage, bread, watermelon or latte after latte. Calories equal weight. If you consume more calories than you burn, you gain weight.

Cut your calories, you lose weight.

Boost your metabolism with exercise, burn more calories and feel better, and lose weight.

Now, having said that, realize that not all food is equal. Some food has a higher nutritional value than other food. The key is to eat food with a higher nutritional density: you can consume fewer calories while still ingesting the vitamins and minerals you need to stay healthy. Make sure your plate has a good balance of color and texture.

Don't diet! "Diet" translates to "deprivation." Instead, increase the amount of healthy food you eat every day and decrease the food with little nutritional value — but don't deny yourself your favorite treats. Rather, allow yourself a taste from time to time. You don't have to have a sundae every night, but a spoonful or small scoop of strawberry ice cream (or better: ice cream with fresh strawberries, or frozen yogurt with fruit) a couple of times a week will curb your cravings and won't cost you all that much.

If you're really serious, keep a food diary and write down every single thing you eat — including the sugar in your coffee and those lemon drops you mindlessly consume every time you pass your co-worker's desk to get to the copy room. Once you see what you're really eating, you'll see how to adjust your food consumption accordingly.

So, go take care of yourself. Be honest with yourself, love yourself and put your health first this year. You deserve it.

- Chris

Postscript: Keeping the Holiday Pounds at Bay

2007-12-26T17:59:00.000-05:00

After reading Chris' insightful blog entry, I would like to add a final note: don't be afraid to "overtrain" for a couple of days before a holiday or holiday party.

Strenuous workouts burn a few extra calories for a day or two after the workout. This will help save your butt in the long run.

Now, this does not give you license to eat everything in site for days afterwards — however, it does assist in burning extra calories when you need them during your holiday binge.

Keeping the Holiday Pounds at Bay

2007-12-25T22:08:00.000-05:00

These are the times that try men's souls: the Christmas holidays.

It starts with the gorgefest of Thanksgiving and doesn't end until all of the Christmas cookies are eaten at work some time in January. Most people waddle off with a few extra pounds during this relatively short period.

It's not difficult. Between the fudge and cookies at work, the different holiday candy and fruitcakes (hey, my mom makes a good one!) and the "just one!" egg nog, the challenge is fitting into those cute Christmas clothes after the holidays.

So here are a few tips that should be easy to follow:

Take the stairs when you can — every step you walk is calories burned.
Drink water and other low- or no-calorie beverages with or between meals, so you can save your calories for the food.
Keep at treat a "treat" — limit the snacks in which you indulge (and stick to it: only one cookie before lunch, etc.).
Indulge at only one meal, rather than three (or four) meals a day.
When attending a party, eat healthy at home beforehand, so you're less apt to go straight for the dessert table.
When you plan to attend a party, eat lighter during the rest of the day to keep your total calorie intake at a reasonable level.
Try to get your exercise in early in the day — it's out of the way before the partying begins and you have no real excuses.
If you're throwing the party, give away the leftovers — your guests will love you because they came to eat your world-class fudge — er, enjoy your company

What tips have you used to help keep the holiday pounds at bay? Leave your tips in the "Comment" section to help the rest of us!

- Chris