Monthly Archives: February 2010

>Nutrition Tip of the Week

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Eat Fat, Lose Fat
by Dr. John Berardi 

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. These omega 3 fatty acids can potentially help burn blubber through a variety of different mechanisms. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass. That’s right, more muscle and less fat, baby!

This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

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>2nd Annual Spring Sport Conditioning Clinic

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Beginning on Sunday, March 21st, I will be conducting a weekly conditioning clinic for young athletes looking to improve their performance for their upcoming spring season.  The clinic is geared towards educating the young athlete on how to correctly train for their sport through active participation.  
During the 5 sessions of this clinic, you will learn:
Dynamic Warm-ups
Flexibility Routines
Agility Ladder and Footwork Drills
Explosive Speed
Interval Conditioning
Core Training
This clinic is intended for youth athletes between 13-16 years old.
For more information and to download a registration form, go to my WEBSITE.

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>Lax School Video Clip

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I took some time out recently to do a little filming for Bill Daye’s Lax School.  As you can tell from the clip, we had some fun filming.  I look forward to doing some more in the future.

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>Strength Training for Men and Women

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I kind of laugh to myself when I am asked the question, “If I don’t want to get too big and bulky like a man, what exercises should I do?”  Women can lift heavy weights without looking manly!  Crazy huh?

As everyone who trains with me knows, technique is most important.  Train hard but train right! These complexes were put together by Boston University’s Associate Strength and Conditioning coach Vic Brown.

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>Can you trust the nutrition labels?

>We are in a calorie conscious society.   From magazines to TV, we are bombarded with the so called healthy alternatives, low calorie options, low fat, etc…Well, recently I was reading a recent post from Precision Nutrition titled, “Label Lies: Misleading Calorie Count.”  It is kind of a buyers beware post on how you shouldn’t necessarily trust the labels you read on the side of the box entirely.  I wanted to share with you a study that they discussed.  You can click on the link to read the entire study but I just wanted to share some points with you here.

Researchers went out and bought meals that you or I would get from a grocery store or restaurant.  There were 39 meals in total, all with nutritional information available (either on the package or on the web) and labelled as low calorie (<500 kcal).  The researchers picked the lowest calorie meals on the menu at the restaurants and matched those meals when picking the frozen dinners at the grocery store.  This is an important point: The researchers deliberately set out to find the low-calorie options. 
The results indicated that on average the 10 frozen meals had 8% more calories than the amount given on the labels. This doesn’t seem too bad, unless you eat these meals regularly.  If you thought you were eating 2000 calories/day, but were actually eating 8% more (160 calories) because all your meals were frozen or prepared foods, then by the end of the week you would have an extra 1120 calories.

More importantly, in this study restaurants underestimated the calories of their meals by an average of 18%!  Translated…if you think you’re eating 2000 calories a day, but are eating all your meals at restaurants — you could be taking in 18% more than you realize, or 360 calories a day — 2520 a week, or 131,040 a year, for 37.44 additional pounds of fat.

To read the entire study click on the link above.  It is an eye opening study.  Buyer beware!
Precision Nutrition  is my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
 
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>Exercise of the Day – Mini Band Progression

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>Fitness for Moms

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Moms are phenomenal!  To all of the moms out there, I salute you.  In fact my son’s mom, Beth, is a member of Club Phenomenal too!  There are so many things that moms do during the day, that often I am amazed at the things you are able to accomplish.  I guess the term “multi tasking” was not made up simply on a whim.
An example of this innate multi tasking ability is Beth’s drive to become a new franchise owner of the company, Stroller Strides.  Let me tell you a little bit about a Stroller Strides class.  Stroller Strides is a workout for moms (and dads), who bring their babies along in a stroller. Each class consists of a warm-up, a power walk with multiple stops for strength and cardio training, abdominal core work, and a cool-down with stretching. Songs and games are incorporated into each workout to entertain the kiddos. They welcome ALL fitness levels- it’s up to each participant to choose their own workout intensity.
On a personal note, I have been to a class and it is exciting to participate in a workout class with people of similar interests.  It creates a team atmosphere, similar to the many teams that I have worked with for so many years.  And THAT in itself can help increase the success rate of any workout routine!
So for all of the new moms out there reading my blog…Are you looking for a new way of exercising with your baby and meeting other “teammates” to workout with?  
If you are, I have to recommend that you check out Beth’s website. Also, you can join the Stroller Strides Greater Boston North Facebook fan page for more information on where you can go for your workout.  And remember, the first workout is free so I think its a win-win opportunity for you!
Remember, we have already completed 10% of 2010!  Focus on the little things that will add up to big changes by the end.  Have you been able to accomplish 10% of your new years resolutions so far?  Good luck and stay active!

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