Three Steps to Diet Domination (Part I)

The Type of Diet

Let’s get this out of the way first, we, as humans, are incredibly complex, diverse, and above all else weird. This is why something like the Atkin’s Diet will work great for Bobby Joe, but will cause Johnny Ballgame to binge three days into the same diet. What about the fad of liquid diets? Low Fat, high carb, moderate protein? High Fat, high protein, low carbohydrate? No carbs (i.e. Anabolic Diet)? Fasting? Straight up calorie restriction is fine too, as long as you make sure you get in adequate protein and carbohydrates to complement you training. But since many people like to follow a designed program or a set of guidelines I will help you decide if one of these diets are right for you. Read more

Perform Better Summit (Providence, RI) Recap: Part 1

The Perform Better seminars are always a great time. Fantastic presenters and amazing people who are looking to become better trainers, coaches, therapists, or fitness enthusiasts. Speaking of the presenters, the line up was amazing. Here are just a few of them: Thomas Myers, Sue Falsone, Mike Boyle, Eric Cressey, Martin Rooney, Robert Dos Remedios, Chris Frankel, Todd Durkin, Grey Cook, and on, and on… I was really bummed that I didn’t get to see more of the lectures and hands on presentations.

Here are the ones I did get to:

Sue Falsone on the Thoracic Spine (Lecture and Hands-On): If you don’t know Sue, she is a highly regarded PT and works for The LA Dodgers and Athletes Performance. Sue talked about the importance of mobilizing the thoracic spine and how being locked up there can cause issues above and below. I feel like we have talked a ton about thoracic mobility on the podcast so I will keep it brief. Sue, gave us a few mobility exercises to do. Most if not all of them require a knowledgeable PT to perform.

Sue also emphasized that we need to also stretch the side of our body, here is one of the movements she gave us here:

Chris Frankel (Lecture and Hands-On):

You might remember Chris from Episode 151 of The FitCast. He is the go to guy when it comes to suspension training be it with a TRX or any other suspension device. Chris’ lecture was really good. It kind of surprised me how much there was to learn about suspension training and how it can be so valuable for us as coaches or fitness enthusiasts. his motto for suspension training makes a lot of sense: FLAC

• Unleaded, Focus on Movement
• Learn appropriate level of progression
• Apply training stimulus
• Challenge conditioning

Chris also went over some cool single leg exercises and progressions with the TRX that I will try to shoot videos of for you guys. Basically, if you still don’t have a TRX, you are really missing out.

That is it for Part 1. Part 2 will be all about Thomas Myers and Anatomy Trains. I am attending another one of Thomas’ lectures tonight so I should have some great stuff for you guys. And again, Anatomy Trains is one of those books that you must have to understand why we foam roll, and why foam rolling might actually be pretty ineffective…

What to Pack for a Perform Better Summit/Or Any Trip

This weekend is the annual Perform Better Summit in Providence, RI. The summit consists of three days of presentations and, “learn by doing” sessions. In the past I have only gone to the 1-day seminars that Perform Better puts on, so this will be a little bit of a different beast. To be honest, I am only going on Saturday and Sunday because I have a full schedule of clients on Friday. So the plan is for myself and Mike Boyle Strength and Conditioning staff members Dave Rak and Evan Levy to drive down to RI on Saturday Morning around 6:30am.

The summit lineup is just incredible from Todd Durkin, to Stuart McGill, to Dos Remedios, Mike Boyle, to Dr. John Berardi, to Sue Falsone (pumped for her talk on thoracic mobility), to Martin Rooney, to… You get the picture…

Since I will be staying overnight there are a few necessities I have to pack first. This might not sound like a big deal but it really is. And I think this list can translate into any trip for someone that is a fitness enthusiast or professional.

1. CASE of Spike

Best to get the most obvious one out of the way. Why a case? Because I know I will drink at least 4 over the weekend, plus I plan of getting Bret Contreras hooked on them. Plus let’s be real, no one is going to sleep this weekend. The Perform Better Summits are the equivalent of the Catalina Wine Mixer. We are going to go all out. (WARNING VIDEO IS NSFW DUE TO LANGUAGE…BUT WHO CARES IT IS FUNNY AS SH*T).

2. Large Cooler Packed With:

• 2% Plain Greek Yogurts
• Pre grilled Chicken/Steak
• Cottage Cheese
• Fresh and Frozen Fruit
• Raw Vegetables

3. Dry Goods

• Beef/Buffalo/Turkey Jerky
• Nuts
• Protein Powder

4. Magic Bullet

For smoothies… And mixed drinks….

5. Klean Kanteen Water Bottle

Keeps water cold, and looks bad ass.

The “Oh Sh*T I Have 5 Minutes to Warm-Up” Warm-Up

We can’t all have time machines in the form of a phone booth from a future where Bill and Ted’s music aligned the planets and set in motion intergalactic peace. This is why on some days I have clients that show up late or I myself need to fit in a quick training session in between clients or meetings. So what do you do? Do you lift for a shorter period of time or do a quick warm up that may just be enough to prepare our bodies for the rigors of heavy squatting and explosive bicep curls (because…it is almost beach season…Gym. Tan. Laundry).

Let me preface this blog by saying the far to often used, “it depends.” I consider myself to have pretty good mobility everywhere except my hips, and they are even doing pretty damn good now. But what about someone who has poor posture, knee pain, and hip flexors with the tissue quality of beef jerky? Obviously I would have them put the mobility and rehab work higher up on the list of priorities. Got it?

Now, here is the best bang for your buck warm up for those who are crunched for time but still want to warm up properly.

Foam Rolling (6 reps each)

• Quads
• Adductors
• Lats
• Traps

Mobility (5/side or 10 total)

• Spider Man Lunge Walk with Reach and Hip Lift: This is the epitome of, “bang for your buck” when it comes to mobility exercises. Think about it, you are stretching your hip flexors and hamstrings while also activating your glutes and quads.

• Scapular Wall Slides: It is a sad fact, but most people have very limited scapular mobility. Just ask a friend to try and put their arms straight overhead, instead of something that looks like a touchdown sign, you will see a deformed “V.” Scap wall slides will mobilize your upper back and get you ready for your horizontal and vertical pulling.

• Wall Quad/Hip Flexor Stretch: Like the Spider Man Lunge Walk, this mobility exercise hits a few muscle groups, the hip flexors and quads (no duh Kevin…). To perform these go against a wall and place one knee on the ground and the opposite foot on the ground. You should

• Push Up to Downward Dog: I don’t like yoga, but this movement allows you to warm up your upper body and get a great stretch for your hamstrings and calves.

Now go on and leave no room for excuses when it comes to getting a lift in. Lastly, DO NOT FORGET:

BE EXCELLENT TO EACH OTHER (AND YOUR TISSUE)

Training Intensity Through Environment and Prowler Ownage

I have been trying to get back to Cressey Performance at least once a week to train with the guys there because it makes me push myself harder than I thought I could go. It is really a group of friends encouraging each other to reach their true potential. This is something that is almost impossible to do on your own.

Quickly, I want to give a shout out to Tony Gentilcore (very entertaining and education blog that is guaranteed to have scantily clad women), Brian St. Pierre (nutrition and training blog with tons of free recipes and cooking tips), and of course Pete Dupuis (Pete used to blog more…). Of course there is also Eric, but you most likely read his blog, and Chris Howard, who has no blog, but is the master of band training. And an honorable mention to Chris Pothier, intern, who did some mean GCB reverse lunges.

Now for the video:

And one bonus video of the the human version of Spike, George Abele deadlifting:

Three Ways We Are Getting Fatter

Everyone just made a huge deal about the KFC Double Down. The DD is child’s play compared to what I have for you today! The Double Down (only?) has 540 calories, and a ridiculous amount of sodium. How about a 1,000 breakfast? Or how about putting a piece of cheese cake in between a stack of pancakes? Ladies and Gentlemen…SHIT JUST GOT REAL.

1. The IHOP Stacker: We start this list off with the IHOP Stacker. This fat S.O.B. consists of two pancakes with a piece of cheesecake in between them. BUT WAIT! I am not done yet! Then we put “fruit chipole” and whipped cream to top it off. I am surprised this shit and flowered and dunked into a deep fryer too.

2. Hardee’s Biscuit of Death: Wow, this doesn’t even look like it would taste good. People are crazy… Anyways, this bad mama-jamma consists of two biscuits, eggs, sausage, and gravy. (uhh I think I just threw up in my mouth a little bit. Seriously! Look at this monster!

3. More Bad News For Chocolate Lovers: A resent study done on people’s mood and the food they eat showed that people who had 12 servings per month were the most depressed. The people that ate the least (5.4 servings/month) were also the least depressed. So if you want to feel better put down the Hershey’s and Russell Stover’s before you load your iPod up with the Cure and cry yourself to sleep. (The Cure is an awesome band, just not when you are crying like Dawson/QB2 from Varsity Blues.

The Grocery Essentials: Part I

I find it pretty astounding when I see people grocery shopping and being so indecisive. Did they just decided that they are low on food so why not go to the grocery store and see what they have? This morning I saw one woman look at yogurt for 4 minutes and 32 seconds (yes I really timed) before buying 3 cups of Yoplait fat free yogurt. What was going through her mind? Maybe something like, “Well, I heard on ‘Doctor Oz’ that I should get Greek yogurt because it is better for digestion…But last time I tried it, I didn’t like that there was so much real fruit in it, that is gross. Not to mention there is so much sugar in there (looking at the fruit versions). I will go with this low carb Yoplait stuff with Splenda in it instead!” All of this, while she had, no joke, ice cream, a box of Cinnamon Toast Crunch (although an epically great cereal) and bagels in her cart.

You need to go into the grocery store with a plan the likes of attacking the Death Star. Have a list of what you NEED, not what you want.

Anyways, that being said, here are what I consider to be the grocery essentials.

1. Lean Beef: I am a HUGE fan of the 96% lean burgers. Quick, convenient, and most importantly high in protein, low in calories, and taste awesome!

2. 50% Salted Almonds: A great on the go snack and essential for Greek Yogurt concoctions.

3. Egg Whites: The first ingredient in every omelet. Also great for many protein bars recipes.

4. Frozen fruit Vegetables: Unless you are going to be using those fruits/vegetables within three or four days of purchasing them, you would be much better off buying frozen. I have written about it before, “The best tasting frozen vegetables are spinach, green beans, and broccoli. Frozen fruits and vegetables are almost always fresher than those found in the produce section because they’re flash frozen the day they were harvested.”

Here is a video from way back where we make some protein smoothies with some frozen fruit:

http://video.google.com/videoplay?docid=-8898469779304423273

Flux Capacitor Friday: Yvonne Strahovski, Greens Plus, Training, and RE: Afterlife

Want to hear something original? I am going to do a random thoughts post on a Friday. Can you believe it? Now hold on to your butts while we light this candle.

Can you believe it? That is two consecutive days of blogging? I think this calls for celebration. In the tradition of Random Friday posts, this will most likely have nothing to do with fitness or nutrition. I can however guarantee that it will feature a picture of a female celebrity that I have no shot with.

(Yvonne Strahovski of Chuck)

Today I am excited to get in a lift with Roger Lawson of RogLawFitness.com. He is also a former Cressey Performance intern and gamer. We actually had an epic day of gaming last month when the Penny arcade Expo strolled into tow. Tomorrow I plan on making the trip to Hudson, MA to visit the rest of the CP crew that I haven’t seen in two months. I could be in for something like this:

I am officially converted to Greens Plus Protein Bars. They really don’t taste so bad, especially the chocolate coated ones. You can’t look at every meal on the run as an opportunity to eat something that is like dessert or a Snickers Bar. I recommend checking them out if want a healthier alternative to your current on-the-go snack on bar.

Finally, I need to pimp Resident Evil Afterlife. I really enjoy somewhat bad movies by the fancy pants people who watch artsy fartsy (technical term) movies instead of watching fun movies like the RE series, Crank, or the Fast and Furious series. This trailer looks really stupid, but a sh*t ton of fun!

Fresh Ideas: 3 Deadly Complexes For Fat Loss and Conditioning

How do people go to the gym day after day and do the same 30 minute workout on the elliptical machine? Honestly I would rather do some sprints in the parking lot outside of a 7/11 in a rival gang’s territory at 2am with nothing on but a game worn jock strap from Terry Tate.

No, but seriously, I would rather challenge myself and do something different every time. That is where this blog post comes in. I hope to provide some fresh ideas for you to use when it comes to the end of the workout, when you need to get that finisher in. Now hold on to your butts and crack open a Spike!

1. Burpee/Mountain Climber Combo: This one is pretty straight forward. You give yourself a rep amount to hit for each movement. I am a fan of doing 60 mountain climbers (30/side) and 12 burpees (with the push up). Rest for 60 seconds in between each round. Rinse and repeat at least 4 times and try to work up to 8 or 10. Keep the trash can near by…

2. TRX Circuit from Hell: OK, now things get interesting. That TRX in your garage isn’t just for rows and planks, it can be used for some of the hardest complexes imaginable. For this you will go from one exercise to the next, performing 10 reps (per side if  for each movement. The exercises are: Atomic push ups, rear foot elevated split squat, leg curls, rollouts, and rows. Try to get through the whole circuit in under three minutes.

3. Grab bag Finisher: This is the one I use the most. I put together five or six exercises and put them into a complex. They usually involve low risk movements with lighter weights than normal, for obvious reasons. Think medballs, kettlebells, slideboards, TRX, body weight, and barbell exercises. Here is one you can try today that will have you screaming for mercy:

• Plate loaded front squat (Hold a 10-25 pound plate out in front of you while squatting). x8
• Renegade Row 8 reps/side

• TRX Rollouts (or ab wheel) x10
• KB Swings x12
• Bodysaw x12

• Overhead Medball Slams x20

BONUS: Here is a Death Circuit I did three years ago with Eric Cressey. I promise my posture is much better now:

If you want some more of these, I highly recommend you check out Tony Gentilcore’s blog. He posts tons of circuits on there, and blogs about the latest Lord of the Rings convention. Enjoy and be safe. Have some other circuits or finishers you want to share? Post them in the comments section.

Mainstream Media: Stop Giving People Excuses

Here comes another gem from CBS Morning News and their, “CBS News Medical Correspondent.” A recent study came out recommending that middle age women should be exercising for one hour each day to keep from gaining weight. That is 60 minutes or 1/17th of your day if you get 7 hours of sleep each night. THAT IS LESS THAN 6% of your time spent awake!

So, of course the doctor is going to say that, “yes, you should exercise for 60 minutes each day…” NOPE… Not going to happen.

She explains that women should be eating better instead of exercising more. Sure, I can agree with eating better, but why not still encourage women to move more! Not just for weight loss, but to stay healthy. What about osteoporosis? Keeping a healthy heart rate and blood pressure in check? What about just for the sake of their mental health? I don’t know about you but I am in a much better mood after I train for an hour. And how about just keeping a baseline of strength so you can pick up bags of groceries or your kids.

One hour of activity can be doing a Yoga DVD for 30 minutes in the morning, then walking your dog for 30 minutes at night! Come on health professionals!

All we are doing is giving people MORE EXCUSES!!!

Watch CBS News Videos Online

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