Thursday, June 25, 2009

Get smarter! Sleep!!

Boost your recovery with sleep.

I have run into this thought many times. The thought more is better.

Distance runners running 5/6 days a week. Gym rat mentality that you have to be in the gym every day of the week.

Not only does it hinder recovery but it may even stunt progress, sometimes even sending people backwards when injuries occur.

You see, injuries don't just stop progress, they set you back.

This is why it is very important to be well rested.

Sleep is one very significant component to getting stronger, faster, leaner or bigger.

Here is the kicker. The more sleep you get, the clearer you think and more productive you become.

AND it helps you solve problems!!!

So, not only are you resting and recovering, you are thinking more clearly and setting yourself to be able to solve problems. This would reduce your stress levels, which are also counterproductive for your results!!!

So get yourself some deep sleep. Deeper the better, also known as REM sleep or the "dream stage".

So get make yourself comfy and have a good night rest. That's an order! :O)

In health,


Thursday, June 18, 2009

it's not just about you.

Partnering up is very important. There might 1, maybe 2% of people who are driven in a particular way that they succeed with no support.

Odds are, then, you and I are not one of those people.

It's not a bad thing. It just is.

Don't take it personal. Make plans knowing this.

So if you have a 5 or 10k road-race coming up, gaff someone (like minded) and make a plan to meet up and do your thing.

This, of course, applies to many other aspects. Making money. Running a business. Cooking or planning meals.

This is not gender or "anything" specific. But know it and take advantage of it.

So no surprises. Get healthy by partnering up. Succeed through partnerships. Take advantage of the knowledge.

This is an opportunity to meet friends you don't see often or invite others you would love to learn from to join you.

Now you know they are thinking the same thing about their goals. "Why can't I keep going?"

Have a great day!

In health,


Monday, June 1, 2009

Pop might not be good!

Who knew?

Pop is not good for you!

I know this first hand. I was on a bit of a roller coaster a while back. For some reason I had difficulty stopping. Being "off" pop has made a huge difference in my quality of life. Not to mention alertness. Of which I am a *huge* fan.

Recently and article popped up on the negative side effects of

Full disclosure: I can vouch for the soreness. Not proud of it either.

But sometimes you get caught up. The details get overlooked as to what we are *really* doing everyday.

It's part of the reason I ask my clients to do food trackers for the first two weeks. It's a real eye opener. We believe we are trying very hard, and often are, but what is actually happening may be quite different.

Chalk it up to being human. Nothing more.

So if you or someone you know is a big pop consumer, please check out the article. I hope I can get a few people to switch of the stuff.

Oh, couple things, get ready for a headache that *could last a few days* and be ready to start craving real food. REAL food. All that sugar has been a substitute up to this point. And not a good one either!

Have a great day all.

In health,


Sunday, May 31, 2009

Lack of Dynamic Movement!

Here is what I think.
And it ain’t pretty…
Training these days has been reduced to isolation.

A hamstring curl, a leg extension, and a calf raise machine all wait for the next client.

And they should wait (and collect dust) because a squat is far superior for complete leg strength. Hands down.

It blows my mind… that’s not quite right… it bothers me, that I, at a ripe old age, can move better than teenagers I have had the opportunity to train. It bothers me that I am more flexible than every teenager that I have ever met… to this day. I know they are out there.

Full disclosure: I am not saying I am a better athlete! (Not by a long shot!) There are lots of things these athletes can do better than me. But moving smoothly, changing direction fluidly and flexibility are not those things.

Sure it’s my job to be in shape and to have pretty good flexibility. But I shouldn’t have such an upper hand on so many.

And that is my point: why so few?

Well here is a kettle of fish. It’s partly because there has never been a more sedate generation. When they do go to the gym they are most likely met with a trainer who’s idea of “leg training” is hitting the leg curl, leg extension and calf raise machines. (Scary!) A little bit because flexibility is quite undervalued.

So little time is spent on dynamic movement. And I don’t mean gymnastics. More like chasing, climbing, jumping, crawling.

When an adult joins my class it is immediately apparent whether or not they were active as a kid. I can even take a pretty good guess at what they played or martial art they took. Just by their ability to move, change direction and range of movement they still possess.

The good news: we are a pretty trainable bunch. With some time and attention a lot can be overcome.

This is from a complete thought but I just had to say this much. There is more to follow, you can be sure.

In the meantime, move and be healthy. And while you’re at it, have some fun!

Have a great day.


Tuesday, May 12, 2009

90% Mental

Despite what people tell you, I am not. Mental, that is.

As Yogi Berra famously, and accurately put it, "Baseball is 90% mental, the other half is physical."

This, to me, is accurate for all things physical.

I have seen clients bust their butt and get amazing results. Others, mail it in and get nothing.

Most are somewhere in between.

They mean well. They want results. They know what they want.


Mental attitude towards themselves and the importance of their activity in the achievement of their goals.

they know they have to do this. They embrace it. They commit to the movement. they are focused on the moment and the future.

So, I guess the question is, what DO you want?

And what are you prepared to do to get it?

Suddenly I feel I have to go do something!

I think it is going to be a 3K run followed by shooting hoops for 20 minutes. Nobody said you can't have fun along the way.

Care to join me?

Have a good one!


Thursday, May 7, 2009

Don't hork down your food!

Remember when your parents used to get on youh about eating so quickly. Don't rush. You might choke! Taste your food!

Yeah. Turn out they were on to something.

Unbeknownst to them it is correlated with obesity.

I can't say that it is causing obesity. But when you look at this chart below, from the New York Times, you have to think. No really.

It seems to have some strong relationship. Pace of life. Where you live and the importance social connections.

I just had a friend return from a trip to Europe and a lot of the stories centered around food. Lots of food. Really good stuff to. So how do they pull off staying so lean?

These meals go on a long time. There is no rush. There is a lot of talking, no texting or checking email or calling the office. None.

Food for thought (groan)!

Now, if you find yourself stacking a couple extra pounds on, here is a quick workout you hcan work into your routine or start out slowly with.

Warning: PSSA (Poetential Sweaty Situation Ahead!)

Dumbell squats 3x45 seconds with speed
Upper Extremity Walkouts (walk out and back, repeat) 3x45 second with speed
Plank 3x45 seconds (engage bum, quads and hamstrings before you even think of lifting off the floor!)

Start by doing one thing at a time. A break between each.
Progress to doing all three back to back and take 60 seconds to recover and start over.

Ok folks.

Have a great day. Take your time eating! And breathe.

In health,


Thursday, April 16, 2009

Practice Health!

Have you been looking for a complete fitness solution?

Ok peoples, here are your options!

Portland St Group Fit Bootcamp:
Monday Wednesday and Friday

Morning AND evening sessions: 6am and 6:30pm

$133 - includes Metabolic testing

114 Woodlawn
Sunday Special: 4:30pm, 45 minutes of Metabolic Boosting Goodness

$40 - padded floor

These sessions are designed for whole body strength and unsurpassed calorie burn.

Have your assessments done to tweak the lifestyle for you especially.

Andit's been said many ways: the best time to start is now!

Let's get this done proper!