#8-The Push Up

This exercise staple has been around for many years. Suprisingly, very few people do it correctly.

Here are some tips for a real "perfect pushup".


1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.

2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.

3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.

4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.

5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.

6. Like all resistance exercise, form is always first priority for the pushup.

7. Your body should be warmed up before you begin the pushup.

Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.

It can help build strength endurance and lay the foundation for later weight training.

# 9: Step-ups

Number Nine on my Top Ten Exercise List: Step-ups

Step ups should be a staple of any serious resistance training routine.

Step ups:

Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;

Improve neuromuscular coordination;

Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;

Can be adjusted for strength levels by changing the height of the step;

Are great for the crucial glute, quad and hamstring muscle groups.

A few tips for the step up:

1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.

My Top 10 Training Exercises....#10-Plank

Do people really know the best exercises to reach their goals? If so, most are not doing them.

So I thought I would give a list of ten exercises that really "bring value" to your workout.

Coming in at #10.......

#10= The plank aka the supine bridge

In this move, you are on your forearms and toes and you hold your body off the ground isometrically.


Why it is a great choice:

Great for abs and low back.
Great for athletic populations since builds basic core strength.
Almost no risk so a great choice for people with low back issues. Since some low back pain can be lessened with a core strengthening program, this has great health implications. Even great for kids since no weights are needed.
You need no equipment.
Work up to 2 minutes- It is harder than it looks!

Toledo Beat Michigan Today

Anyone who knows me knows I love college football.

Today, Toledo beat Michigan. At Michigan.

I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.

The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.

That is my message today: If you are trying to reach an athletic goal, take three steps:

1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.

If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.

Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.

Dynamic Flexibility

I am a strong believer in dynamic flexibility. DF requires full movement through a range of motion for a joint or joints.

DF not only helps increase mobility, it also is a great warm-up, can improve coordination and performance, and may make the athlete safer.

There is a lot of research out there supporting dynamic flexibility as a better pre-workout choice than passive stretching.

Passive stretching definitely has a place after the workout.

Fall into Poor Eating?

Research shows physical activity decreases and caloric intake increases in the fall and winter months. I have personally seen this numerous times-both personally and with people I train.

My recommendation is structure your exercise schedule and take direct action on this issue. Either work with a trainer, join a sports team or club that encourages regular attendance, or sign up for a sporting competition that requires weeks or months of training. "Trick yourself" and actually increase your activity during the fall and winter months.

This tip allows you to transform your good intentions into good actions.

Uncertainty, Stress and Exercise

I do not proclaim to be any Wall Street whiz. But you do not have to be Warren Buffett to know these are uncertain times in many respects. I recommend you increase, not decrease, your commitment to physical activity at this time.

Personally, I have used exercise as therapy many times in my life. One time in particular was much more serious than any financial uncertainty. When my Dad passed away a year and a half ago, I hit the gym more than ever. For me, it did not make anything go away but it did make me feel better, allowed some time to pass and gave me some perspective on the situation.



As I look back through my life, I have felt the most stress when my physical activity was lowest. Tons of research also supports the emotional health/exercise connection.

If you have business or personal stress, don't wring your hands. Do something about it. Hit the gym, track, or field for a good workout.

Do Not Kid Yourself

If you want to lose body fat, you have a couple of choices:

1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.

To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.

By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.

The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.

I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.

Loving College Football!

right now I am looking at espn360 and Ole Miss is beating Florida (and the great Tim Tebow) 31-30 with two minutes remaining. This will be a huge upset if Ole Miss hangs on.

Yes, I absolutely love college football. Pro-not so much. I really never watch pro until maybe the playoffs.

What is the difference? They are both football, right?

College football is just more fun to me. It looks like the players are loving every minute on the field. Pro players often look like they are doing a job (which they are).

I was thinking about this at the gym this morning. Some people look like they have to be there-almost like they are serving a sentence.

Have some fun with your exercise. If you are there just to complete a task, you are missing the journey. This is a big part of my exercise philosophy-you will be more likely to continue if you enjoy the specific exercise.

I explain this concept in my book, Never Get Old. Get yours at www.jeffblairfitness.com.

And support fun by watching some college football today. :-)

Eat Something "Bad" This Weekend

From my experience, many people eat better during the work week than on the weekend. Why? I don't know.

Maybe it is the structure of the work week, more weekend temptation (parties, etc), or maybe people just like to "let loose" on the weekend.

If your weekend eating is not so great, try this: give yourself one (and only one) "cheat meal" on the weekend. You have to be strict with the one "cheat meal" (cannot be 1.5 or 2 or 3) rule, or this will not work.

If you allow yourself one cheat meal, you will not feel deprived and your other meals will more than offset your one "cheat meal." You can still progress in body fat loss while being "realistic".

Try it and tell me how it goes.

Have a great weekend

Squatting is Hard to Beat

Did you know squatting, or a variation, is the primary exercise utlized for knee rehab in physical therapy clinics? I am happy to share this information since I love the squat exercise.

Yesterday I had a great training session. Some deep squatting was the cornerstone of the workout.

I squatted 290 lbs for 5 reps for several sets. Today, I can feel I challenged myself yesterday, and I feel great.

Squatting works glutes, quads and obliques(abs), and the small low back muscles extremely well. The deeper the squat, the more the glutes are utilized. Since the glutes are the movement engine of the body, we all need stronger glutes.

I typically start people with body weight but utilize a fairly deep squat. Extra resistance is added quickly while still aiming for depth.

Front squats, back squats, and dumbbell squats are a few variations available. I rotate my exercises and pay close attention to form.

For some with knee problems, squat variations may be necessary. But squatting can actually strengthen knee tendons and ligaments in addition to surrounding musculature. That is why physical therapy clinics utilize the squat.

Make some time to squat this week! Your performance, strength and physique are sure to improve as a result.

Jeff

Consistency is Key

Whatever your goal, being consistent is going to be one of the most important factors in achieving it.

Too many people work hard for a week, drop off for a week (or two), then come back in week 4.

I constantly harp on doing something, anything, every day toward your goal. Over time, the little things really add up.

If you have set your goal for the remainder of the year, work at it daily. You can even place a reminder on the refrigerator or your bedroom mirror reminding you to take action every day.

As you develop the consistency habit, the necessary action will become easier.

One of my goals is "Never Get Old" was to help people establish lifetime habits. Pick one up today and start establishing habits now.

Jeff

Did You Set Your Goal?

Last week I wrote about setting one goal for the remainder of the year. Whether you want to drop 10 pounds, increase your deadlift total, or enter a competitive event, now is the time to set a goal.

When you set a goal, your training changes. You become more energized. You develop a better focus. For me, training even becomes more fun.

So if you did not set a goal last week, you still have time. Set your goal, take some immediate action on the goal, and keep working.

Keep me updated on your progress!

Jeff

Doing Simple Things Well in Los Angeles!

Ever get puzzled by what is the latest/greatest routine? Ever feel exercise "paralysis by analysis"?

I think many people training for sport overly complicate things. They want the absolute, latest/greatest, newest, hippest, whatever-est, training program. I do not think that is usually needed.

Successful sport training is usually not about doing the craziest new routine. Simple things often work best. Funny, this seems to be true in most fields.

That is where I come in. Since I stay on top of the best information, I know what the simple (but important) things are. Through my academic and gym experience, I know the most effective programs. Success simply requires following that simple plan.

Keep It Simple. But do it well.

Jeff

Recovery is UNDERRATED!

I have been blogging about recovery a lot lately. I think it is definitely the most underrated aspect of training's Big Three (Training, Nutrition, and Recovery).

I got a GREAT night's sleep last night and feel like a million dollars today. When I hit the gym, I will have more energy than if I was sleep-deprived.

Recovery must be seriously emphasized if you want to train better and feel better. And that is really what we all want, right?

Jeff

Just Say No to Auntie Annie!

Nearly everyone I have ever worked with (especially busy business people) has struggled with maintaining fitness while traveling.



Since I am in Connecticut today at a fitness business conference, this topic is on my mind.



Here are three tips that will help you travel and maintain your fitness level:



1. Eat before you get on the plane



As I walked through the airport, I saw Auntie Annie's pretzels, McWhopper (or whatever it is called), an ice cream store, and many others. No Whole Foods, though.

If you eat before you go to the airport, you can avoid the Nutritional Apocalypse that is the airport.



2. Take a sack lunch on the plane



If you are going to be in the plane for a while, take a sack lunch. You can take a sandwich and some fruit.



3. Drink plenty of water



When you travel, you can dehydrate easily. The elevation and cabin pressure requires you drink even more water than normal



If you drink a little more water while traveling, you will be less likely to make bad choices and you will feel better during your trip.



Now, off to the buffet (ha-ha...just kidding).

Check out more great tips in Never Get Old at jeffblairfitness.com

Where Am I?

Today, I am sitting in a hotel and it hit me during the day: Where am I? For a few seconds, I literally could not remember where I was.

See, I had a LONG day of travel yesterday and very little sleep. I am sitting in a large hotel meeting hall (do they make these all look the same at the hotel meeting hall factory, or what?).

Then it hit me: I am in Connecticut at a fitness and business conference. Although it was hard to get here, when it is over I will know more and be better suited to help the people I train.

That makes it worth the effort (even if I cannot remember exactly where I am all the time) :-)

Jeff

More Education!

I am off today for a two-day conference in Connecticut.

Taking time off work to attend conferences is a little incovenient and, frankly, expensive.

But I am committed to learning the latest information to better serve my clients and help improve their performance.

To me, continuing education is part of what separates a professional from someone just having a job in my industry.

I will be back with lots of great, new information.

Until then, train hard and have fun while you do it!

Jeff

Breakfast of Champions

It sounds almost cliche, but breakfast is certainly the most important meal of the day.

Comppletely unscientific, but here are a few reasons breakfast is so important...

1. If you get some food first thing in the morning, you are less likely to get super-hungry as the day progresses. When you are super-hungry, it is much easier to make bad eating choices;

2. My observation/experience is people who do not eat brekfast often eat large portions late at night. Eating large portions late at night is not a good eating strategy;

3. Ideally, your eating should mirror your activity level. If you do not eat in the morning, it is going to be hard to fuel good workouts later in the day.

So, eat your Wheaties, your omelette, or your oatmeal. Your performance will definitely benefit. :-)

Jeff

There is Enough Time to Train

Time wasters are everywhere. Television and email are two major offenders. If someone tells me they do not have time to train, I ask them how much tv they watch per week (studies show most Americans watch multiple hours DAILY). I do not usually mention my tv has not been turned on in six months. ;-)

To get three 45 minute workouts in per week, you need approximately 5 hours for travel, changing clothes, etc. Or about the time it takes to watch a couple movies from Netflix.

I was reading this week about Alaskan governor/vice-presidential candidate Sarah Palin’s commitment to her training. She said she often trains at midnight due to her hectic schedule. She finds a way to do it. And so should you.

Jeff

Is Your Lap Top Hurting Your Posture?

I am writing this posting from my lap top. I have a very large dictionary under my lap top so the screen is nearly eye-level. I do not have to bend forward to type or read my screen.

If you spend lots of time on your computer, elevate your keyboard so you do not have to hunch over as you work. Over time, this hunched-over position can actually hurt your posture.

Bad posture can lead to physical pain (neck, back, and shoulder among others) and actually hurt athletic performance. Almost all great athletes have very strong posture. Arranging your daily life in ways that improve your posture can make a real difference in your performance and your life!

Jeff

Recovery Training

Recovery Training

If you work hard in the weight room, you should know your body needs recovery time. But what if you like to exercise every day? The answer is the recovery workout.

In-between hard training days, walk for an hour, take a yoga class, or ride your bike. These activities allow you to exercise but do not impede your recovery.

Hard days every day=going backwards.

Hard day/recovery day/hard day=progress

Here is a nice little week:

Monday-Hard lower body day
Tuesday-1 hour walk
Wednesday-Hard upper body day
Thursday-Yoga class
Friday-Hard lower body day
Saturday-Complete rest
Sunday-Hard Upper body day

This gives you a great 4 workout week and two recovery workouts. If you are stalled in your training, program recovery workouts and look for great results!

Training and Performance

My client Bob is a former tennis professional. He is still a highly competitive Masters performer. After training with me for several weeks, Bob told me he was hitting the ball harder than he had in many, many years. I was not surprised. J

Bob’s training has focused on increased hip mobility, increased shoulder stabilizing strength, rotator cuff work, and hip power. When these elements are added, performance improves.

If you want to up your game, contact me and let’s get something going!


Jeff

Alternatives to "Junk Mile" workouts...

If you do regular endurance training, you probably do some "junk miles." You know, the runs/rides where you simply gothrough the motions and do not really train very hard. You probably know these sessions are not that effective, but you have to do something, right?

Consider a couple of alternative training ideas that actually can increase your performance such as:

1. Mobility sessions

Take a half-hour and do various dynamic mobility movements. These sessions can help avoid overtraining from excessive mileage and improve mobility that may decrease from repetitive movement patterns. Both of these factors can lessen your chance of injury and keep you running or riding rather than sitting on the sidelines with another injury.

2. Power training

Power training can improve your running economy. Running economy is a basic component of running/riding faster.

Med ball sessions, fast stair climbing, and jumping exercises are great and simple power options.

Most runners/riders never train power and so it decreases over time. Schedule a couple days of power training and see your running times improve.

Jeff

Younger, Fitter, and Stronger

Twenty years ago I was playing college football...

Today, at 41, I am stronger and leaner than when I was playing college football....

How is that possible?

Here is the answer:

Knowledge

When I was a college kid, I knew very little about training effectively and efficiently. Today, that is all different.

I have spent lots of time studying human performance. As I apply the knowledge, I get fitter and stronger.

I can help you do the same. Ignore the people who whine about getting old.

Take informed action and the results are sure to follow.

Jeff

Finish 2008 Strong!

Guess what? It is September already.

Take a few minutes today and set a goal.

Pick one physical goal you want to achieve by the end of 2008.

Maybe lose 10 pounds.

Maybe increase your vertical jump by 1".

Maybe train in the gym an average of four days per week.

Now put it on paper. Place it where you can see it every day.

Goals put to paper are more likely to be accomplished.

3 Steps:

Write down your goal with a deadline.

Look at it every day.

Then achieve it.

Your life will improve as a result.

Jeff

Three Benefits of Weight-Training for Athletes

Sometimes athletes ask me how weight-training can help them specifically.

Here is a partial list:


1. Sports are driven by muscles. Weight-lifting strengthens muscles. Stronger muscles generally mean better athletic performance. This seems obvious, but in some ways it is not-the 5k runner's increased running economy from weight training is just one example;


2. Tendons and ligaments respond to weight-training much like muscles-they get bigger and stronger. If you train correctly, you can strengthen your tendons and ligaments. This can lessen the chance of serious injuries (such as torn ACLs).

Hear that, skiiers?;



3. In addition to strength, sports require power and effective nervous system utilization.

Weight-training can dramatically increase sport power production. Power training typically utilizes resistance (including gravity), low repetitions (I prefer sets of 3 reps) and fast movements.;

If you plan on competing this year, you need resistance training during both the off-season and the competitive season. Your performance should benefit as a result.

Designing resistance programs for master athletes is one of my specialities. Contact me at jeffblair@jeffblairfitness.com for information and rates.

Jeff

Feel Better for Pennies

If you generally feel "tight", try this quick tip to help loosen you up.



Balance yourself against a wall and stand on a tennis ball. Slowly move between the balls of your feet and your heel. After spending a couple of minutes on one foot, do the same thing on the other foot.



Do this in the morning for a few days and you may feel looser throughout your body (not just in your feet).



This exercise can be a good illustration of how tightness in one area of your body can impact other areas. Try it today and feel better now!

Value of Competition

"Compete"

If you want to energize your training, compete in something. It does not matter what.

Just pick something and compete.

If you are really out-of-shape, give yourself 6 months-1 year to train. If you are in pretty good shape, give yourself 3-6 months to train.

Then compete in something.

It will give you new focus, new excitement, and a sense of anticipation for your training sessions.

Instead of just "working out", train for a sport.

Your training intensity will increase and so will your fun quotient.

Obama, Palin and You

As I followed some of the political news this week, a few things stuck out to me.

1. Obama and Palin are certainly non-traditional in many ways. I can guarantee you both of them have had lots of doubters along the way.

Obama: from a single parent household, no family money or connections, has only been in the Senate two years, very young by presidential standards.....

Palin: Mother of five (!), only two years as governor, from a tiny population state......

Yet, in a couple of months, one will be at the absolute highest level on the political food chain.

2. Both stories are unlikely in so many ways. I do not know either one, but I can guarantee they are both persistent and work hard.

In this country, ANYTHING is possible. The SKY is the limit. If you set your mind on something and work harder than you think is possible, you can achieve anything.

Here's wishing you untraditional success!

Never Get Old, at JeffBlairFitness.com, offers a blueprint for lifetime physical success. Get started on your dream today!

YouTube and Exercise

YouTube can be a good place to learn some good training information. Of course, it can also be a bad place to learn! It just depends on who you are listening to.

I am posting some clips on YouTube.

In this clip, I show you part of an outdoor workout I perform using a weighted vest. Weighted vests can be used for a variety of exercises.

In this video, I demonstrate pushups with the weighted vest.

Check it out and tell me what you think.

http://www.youtube.com/watch?v=qIDmrqzGxys

Love to Jump!

Jumping is one of my favorite things in the world.

I feel 100% alive when doing plyometrics or simple jump training.

Jumping is essentially about power and relative strength.

I have a pretty decent vert since I am pretty strong, am not very heavy, and train power specifically.

If you are not training power, you are losing it.

If you have ankle, knee, hip, or low back issues, you should check with your doc before starting jumping exercises.

Warm up 10 minutes and start slowly with power training.

Gradually jump a little higher over time.

http://www.youtube.com/watch?v=GUAWgQEMv8c

Alabama imposes "fat tax"

Alabama is starting to charge state workers who do not show progress in weight-loss efforts a $25 per month "fat tax". The overweight workers must pay a portion of health insurance offered by the state.

The reality is fat loss is a goal of many adults. Even professional athletes can put on some extra weight in the off-season.

What are my "top tips" for fat loss? Train to maintain or increase muscle mass, limit restaurant meals, and vary intensity in workouts. My programming methods focus on making adult athletes stronger and more powerful. As a by-product, they also lose body fat.

I have created a great plan for lasting fat loss at www.jeffblairfitness.com with my book "Never Get Old." Unlike most books, "Never Get Old" is not a quick fix. Rather it shows you how to establish life-long habits that actually make it enjoyable to lose body fat and feel great. I have actually done all the design and lay it out for you in simple every day terms.

I suspect many states will also follow with "fat taxes". Corporations will likely follow suit soon.

Take some action today. Why wait?

What I am working on....

I am a HUGE believer in walking my talk. Although my schedule is quite busy, I stay committed to my workouts.



My current focus is primarily power. I have posted video on here of my plyometric program. I just love to jump, run, and perform other power-based exercises. I want to dunk a basketball on January 11, 2009-my 42nd birthday!



As an athlete, power is crucial to you. If you do not specifically train power, you will lose power. If you lose power, your sporting success will decline.



I can design a power program for you that can be delivered via the Internet. Contact me today to improve your power and kick-butt on the field!

Olympics and You

These Olympics have been an amazing sight. Nowhere else is the beauty of sport shown so clearly.



Whether you watch running, diving, volleyball, or some other sport, we are all able to enjoy the splendor of athletic excellence.



You may not be an Olympian, but you can also enjoy the joy of sport. I specialize in Master athletes, and Master athletes have special needs.



Athletes who train with me are able to succeed at their sport and feel great in the process.



Life is short- play sports!

If you are looking to kick-start your program, get my book Never Get Old at www.jeffblairfitness.com. You will soon be making great strides towards your athletic goals!

Small-Group Training: Fun and Effective!

One of my training specialities is small-group training. With small groups, training is actually more fun than one-on-one training. A competitive, but supportive, atmosphere develops among the athletes.



If you are interested in the highest quality athletic personal training, contact me at jeffblair@jeffblairfitness.com. Although I have limited availability due to my current speaking, writing, teaching, training and business activities, I usually have a few hours per week open in my schedule for new clients. I always try to take on new clients since that keeps me learning new things.

Firemen Deserve our Support!

I was recently asked to help design some exercise programming for the Los Angeles Fire Department.



As I performed my research for this task, I learned even more about how demanding of a job fireman is.



They obviously have to endure great heat, carry heavy packs, and move in strange positions.



I am honored to be able to contribute in a small way to this noble profession. If you see a fireman today, thank him or her for what they do for all of us!

Good Times

I had a good August!

I recieved my Master's Degree in Sports Conditioning earlier in the month. I am happy to report I maintained a 4.0 GPA during the program.

The same day I recieved my Master's in Sports Conditioning, I accepted an adjunct faculty position from AT Still University in Mesa, Arizona. I will now get an opportunity to perform some research on athletes and performance improvement.

With my Master's degree, years of experience, and faculty appointment, I am very excited about the future!

If I can help you improve your athletic performance, please contact me @jeffblair@jeffblairfitness.com.

Tim Russert thoughts

As I read about Tim Russert's death, it seems he was living the American Dream.

He was doing what he loved.

He was extremely successful and talented in his field.

He seemed like a very likeable person with a happy family life.

But now this talented man who seemed to have everything is gone.

First and foremost, heart disease is not caused by a random cosmic lottery. It is largely predictable and preventable based on lifestyle.

That means getting professional help (medical, dietary and exercise) if necessary. It is not always fun to seek this help. But it is often necessary- particularly for busy people in demanding jobs.

A little bit of exercise and nutritional modification can go a long way towards helping you do the things you really enjoy for years to come.

I am not lecturing since I used to eat horribly and was overweight. But small step by small step, I made better choices which has lead to a better life in every way.

In Never Get Old, at http://www.jeffblairfitness.com/, I show you how to take the small steps necessary to create permanent lifestyle improvement.

Here's hoping Tim Russert's untimely passing increases the national dialogue in these areas.

Happy Fathers Day!

Happy Fathers Day to all the Dads!

My Dad taught me how to lift weights in our basement as a kid. That turned out to be one of the greatest gifts he gave me (and there were many)!

Although my Dad passed away last year, today I thank him for all his love and support!

If you are a Dad, exercise is one of the greatest gifts you can give a child. Kids who exercise regularly have more confidence. They also learn habits essential to long-term health and happiness.

So take some time this week and throw a ball, ride a bike, or just take a stroll with a child. You can be the example for that child and help him or her to live a better life.

Did You Know? Part II

I also write about fitness issues. I have published a book "Never Get Old" (http://www.jeffblairfitness.com/) that is a great beginner's fitness manual. I give you a step-by-step guide to starting and (more importantly) maintaining a fitness program. Motivational tips, great websites, fitness contracts, and successful goal-setting are all covered!

I have also published articles in the Spectrum Athletic Clubs Magazine, elitefts.com, and ezine.com. I am recognized by ezine.com as a fitness expert author.

Many companies publish employee newsletters. Ever think about adding a regular "fitness success" article to the newsletter?

Or maybe your church or synagogue sends a newsletter to the members? A fitness article can really help your members get started and succeed.

Even fitness professionals and doctors can increase patient and client retention with the addition of a fitness article or regular newsletter.

Please contact me if I can help your organization educate your members on fitness and health. Reasonable rates are available.

My cell is 310-497-0863 and my email is jeffblair@jeffblairfitness.com.

Did You Know? Part I

In addition to being a personal trainer, I speak (and write) about fitness for a variety of groups.

My love for public speaking goes back to my lawyer days. I competed in national debate competition while in school.

I have won speaking competitions in Toastmaster's Organization.

I have presented at Spectrum Athletic Clubs, Radisson LAX Hotel, Raytheon Corporation, and the American Diabetes Association among others.

If your company or organization would like an entertaining and informative fitness and health speech tailored just for your needs, please contact me so we can spread the word about "Turning Back Time" and address health care expenses at the same time!

I can be reached via email at jeffblair@jeffblairfitness.com or via cell at 310-497-0863.

Who Do You Know?

Today, I work as a personal trainer, speaker and writer.

I am completing my Master's Degree in Human Movement this summer (hooray!) and hold the prestigious CSCS distinction. I have published numerous articles on "turning back time" through exercise and good eating habits.

In a former life, I worked as a lawyer.

I tried hundreds of administrative hearings before an administrative law judge.

I wrote legislation, testified before legislative committees, and participated in countless "behind the scenes" legislative negotiations.

I was a governor's debate practice partner when I was 28 years old. I was Chairman of an international regulatory legal committee (ARELLO) for a year.

If you know someone in elected office or with access to someone in elected office, I would love to talk to them about health and fitness and the legislative process.

Whether Democrat, Republican or other, we all can agree on the great benefits of health and fitness for our society.

10 year Anniversary!

10 years ago today I was 40 pounds overweight.

I attended a conference in Texas in June 1998. After returning from the conference in June 1998, I reviewed pictures and a video. I no longer recognized the man in the pictures. What had happened to my once great physical condition, I wondered?

Sick of my condition, I started walking at lunch while working as a lawyer. Small step by small step, I increased my activity and lost fat.

Each success lead to another success. I started to eat better. I looked much better. My energy soared. Soon, I felt like I was "turning back time."

Seeing (and feeling) my physical transformation was one of the funnest things I have ever experienced! This summer I am celebrating my 10 year anniversary of "turning back time".

Today, I am in great shape. I am 5'10" and weigh a lean 190 lbs.

I am 41 years old. I can easily bench press over 350 pounds and squat and deadlift well over 400 pounds. I won a weight-lifting competition this year that was open to all ages.

I have run a marathon and even completed an Ironman-distance triathlon. I can jump up and grab a 10 foot basketball rim. I am hoping to dunk a basketball on my 42nd birthday!

I tell you these facts since 10 years ago I thought my days of serious physical activity were ancient history. I was WRONG!

Scientific research shows we can be strong, powerful, lean, and vibrant at almost any age. And I mean ANY age. My experience and the experience of countless people I have trained confirms the research.

Unless you are over 80, do not try to tell me you are too old. "Too old" is an excuse. And an illegitimate one.

Lose the excuses. Start walking today. Take some action-ANY ACTION! My book, Never Get Old, at http://www.jeffblairfitness.com/, can show you how.

Raising the Intensity....The Right Way!

Do you ever feel "stuck" in your training? Are your workouts becoming boring and "ho-hum?"

When I feel that way, I increase my intensity and that pushes me forward to the next level.

At the right, I have just finished running six short but fast running sessions.

I feel great after these intense workouts. You should also look for ways to increase your intensity once you have established a consistent routine.

There are several reasons to do this:

1. Higher intensity=More Effort=More Calories Burned in a shorter time period.

2. Your body may be in a "rut". I find shaking up the routine a bit can be the "jolt" that pushes you out of the rut.

3. It is fun to change things. It keeps you mentally involved and feels good.

You should consult your doctor before increasing intensity. Also, be conservative initially and build your intensity over time.

For more information on creating a permanent fitness lifestyle allowing you to permanently lose fat and feel better at any age, check out Never Get Old at http://www.jeffblairfitness.com/.

Female Body-Builders are Scary?

This is Jeff again with another "Frequently Asked Fitness Question"!

I am a woman and am afraid of getting "big and bulky" like those female bodybuilders I see on TV. Why should I lift weights?

Many people have preconceptions about weightlifting. One of the biggest preconceptions is women weight lifters grow big and bulky. Most women will not gain significant muscle through weight training. Most women will become more toned with proper eating and regular training.

Female bodybuilders often lift weights twice per day and lift extremely heavy weights. Many take muscle-building supplements. Unless you plan on lifting twice per day, using extremely heavy weight, and taking muscle-building supplements, do not worry about looking like a female bodybuilder. Here are three GREAT POINTS every woman should know about weight training:

1. Muscle tissue actually is more dense than fat tissue. So if you do put on any muscle, you will actually look smaller as you lose body fat!
2. If you add a little fat-burning lean tissue, your metabolism will increase.
3. A higher metabolism means you can get to your goals quicker!

Check out my book, Never Get Old, at www.jeffblairfitness.com to get started on a lean physique!

Can You Afford Not to Exercise?

As a personal trainer who specializes in working with those over 30, here is a question I hear frequently:

I am concerned about the costs associated with improving my health. Isn’t getting in shape expensive?

My Answer: We spend money on televisions, cars, vacations, and larger homes. If we spend thousands on these items, doesn't our health merit investment? Spending a little now can save a lot later. If you became seriously ill, you could lose significant wages. The potential for job loss following serious illness looms since corporate health care costs are raging out of control and corporations are becoming more aggressive in firing unhealthy employees.

The small amount of money you invest in a fitness plan may actually save you from later financial disaster. What price would you pay to avoid a long hospital stay? I have seen people’s financial lives ruined by health problems that may have been prevented.

An active person’s health care bill is $330 less than an inactive person. If all United States citizens became physically active, the United States would spend $76.6 billion less on health care. The National Institute of Health estimates cancer cost the United States $180 billion in 2001. Another recent study of 178,000 autoworkers showed obese people average $1,500 more in medical bills annually than non-obese people.

Active people stay in hospitals less and visit doctors less than inactive people. Active folks spend less on medications. Women over 55 years of age save the most from becoming physically active.

The question is not: Can you afford to stay healthy? The question is: Can you afford to get seriously ill? Take action today and preserve your physical and financial health.

Anyone can start at http://www.jeffblairfitness.com/. My book, Never Get Old, shows how you to take that difficult first step and regain control of your health and vitality. You can also start to "Turn Back Time" and look and feel dramatically better!

Does Exercise Allow Me to Eat Whatever I Want?

In our "more is better" society, even the physically active can be guilty of eating poorly, often as a reward for a good exercise session. When I was involved in endurance training (triathlons, marathons, etc.), I often did this.

However, eating excessively after long exercise sessions should be avoided. This cycle establishes a good habit (exercise) but counters it with a bad habit (excess food). It is preferable to exercise regularly (good habit) and eat well (good habit).

Does this mean "junk food" items never pass through your lips again or you are a failure if they do? No. But as we get started, we focus on foods that give us more, rather than less, energy. Interestingly, one of my clients just gave me an insight on this issue. Linda is training for a long-bike ride. She said as her exercise increases, her body demands better food. So eating well and exercise can go hand-in-hand!

Avoid junk foods that negatively influence our moods, bodies, and weight. Food and exercise are the foundations of "turning back time". Do not miss out on half the fun by making junk food a habit!

Vegetables: Good Call!

I am not a nutritionist, but the evidence is clear: vegetables are a great call!

Of all the things we can do to improve our health, eating vegetables might be the best. Vegetable consumption may reduce prostate cancer risk,2 lower cardiovascular disease risk,3 and reduce lung cancer risk.

Vegetables are generally low in calories so they can help us maintain a healthy weight.

Vegetables also help speed the digestive process, which may prevent cancers. Vegetables can fight heart disease, stroke, and high blood pressure.

Eating vegetables can even limit your disease risk if you are a smoker. Broccoli, cauliflower, and other cruciferous vegetables have been proven to slow cancer growth in human beings.

Vegetables are packed with phytonutrients, which are the chemicals and nutrients found in plants. Nature uses phytochemicals to protect the plants from various viruses and other negative factors.

The phytonutrients include allylic sulfides (found in garlic and onions), cartenoids (found in broccoli, carrots, greens, and tomatoes), flavonoids (found in broccoli and kale), and others.

Those practicing vegetarian diets have repeatedly been shown to have lower risks of heart disease, stroke, and high blood pressure. Even if you do not practice a vegetarian diet, limiting red meat and eating more plant foods can do wonders for your health.

Shoot for the "rainbow effect" when shopping for vegetables. Different colored vegetables provide different nutritional needs for our bodies.

You should check with your doctor or dietitian prior to making any dramatic eating changes.

Excerpted from Jeff’s ultimate beginner’s fitness book: Never Get Old. Available at www.jeffblairfitness.com.

Get it today to start turning back time!

2. Journal of the National Cancer Institute (2000), 92(1): 61-8.
3. American Journal of Clinical Nutrition (2000); 72: 922-8.

Reading Makes a Difference

I spend lots of time reading about health and fitness. But I also read other things. A balanced life requires varied interests.

Here are three books that really impacted me:

The Fountainhead by Ayn Rand

I loved the story-telling of The Fountainhead. I know many critics say it is not great literature. However, it really impacted my view on work and life.

My take-home message: Find your life's work and then work hard at it. If you are not initially successful, work a little harder. The best marketing strategy is a high-quality product. For me, this means I am always trying to learn more about fitness and health to increase my skills.

Walden by Thoreau

Thoreau's message was simplify your life and eliminate unimportant things. This book was a huge impetus for my career change a few years ago. I had always loved exercise, and I wanted to make my living in that field. It was important to me to work in a field where I had great personal interest.

My take-home message: Ask yourself what you value (not what everyone else values or what you think you should value). Then eliminate things that do not advance your values or interests. This gives you more time to focus on how you want to live your life.

Washington: The Indispensable Man by James Thomas Flexner

Now this is what I call a motivational book! I am a presidential biography geek. I love reading them! They always have dry spots, but I learn massive amounts from the stories.

My take-home message: Washington's perseverance, leadership, and service ethic were superhuman. He is definitely on my short list of heros!

Sitting Makes the Hips Grow Tighter!

Ever experience low back pain? Do not feel alone! More than 80% of Americans report low back pain at some point. While many things may cause back pain, improving hip mobility may be part of the solution. Improved hip mobility may also lead to greater strength, increased muscle size, and better athletic performance. This article will discuss stretches to improve hip mobility. Future articles will address other important issues like hip activation and strengthening exercises.

Note the low back is very complex. Since it is often very difficult to pinpoint low back pain’s origin, medical consultation should be obtained before undertaking any new exercise program.

The Problem

In our modern society, we spend lots of time sitting. We sit in traffic, we sit behind desks, and we sit in front of the television. Lots of sitting can actually cause our hips to tighten. Increased hip tightness=less hip mobility.

But what does hip mobility have to do with low back problems? As hip mobility lessens, the hips may do less work so the low back may be forced to work harder than is ideal. When performing activities like lifting children or climbing stairs, lack of hip mobility may actually increase low back stress and potentially increase pain or contribute to injury.

The Solution

Stretching the hips regularly can increase hip mobility. This can allow the lower back to stabilize better during daily activity like lifting kids or carrying boxes. A more stable low back is generally a desirable state.

Hip mobility also has implications for appearance, strength and performance.

If you want a better-looking butt, increased hip mobility can better shape the muscle by allowing greater range of motion during resistance training. If strength or speed is your goal, the glutes are the strongest hip extensor in the body. You want your strongest hip extensor working overtime! If you utilize your strongest hip extensor more effectively, you can become stronger or even run faster in competition.

Try these two stretches shown at the top to improve hip mobility. Notice these are hip stretches and not low back stretches. Do not bounce or rock during the stretches. Move into the stretch slowly and gradually.

First Stretch

Keep the low back straight. The knee is lined up with the middle of the body. Over time,, increase the stretch by shifting the weight back more into your hips.

Second Stretch

Keep the low back straight. Place one leg in front of the body as shown. Shift the back hip forward and down. Stretches the back hip.

Hold each stretch for 30 seconds per leg and repeat 3-4 times.

Evidence-based sources for this article: Dr. Stuart McGill (http://www.backfitpro.com/); Eric Cressey, M.S., C.S.C.S. (http://www.ericcressey.com/).

My Day

Ever wonder what the day of this trainer looks like?

Well, mine went something like this today:

Up at 5 am.

Training at 6 am.

6 training sessions between 6 am and 12 noon.

Lunch

One hour of speaking practice

One hour of working on a new article on hip mobility for a fitness magazine

One hour of reading on gene therapy and fitness

Back to the gym for a session at 4 pm

Personal workout from 5:15-6:15. Spent ten minutes telling a runner why she should deadlift and instructing her how to do so...

6:30-7:00 -Chicken breast and avocado dinner

7:00-7:30-More speaking practice

7:30-8:30-Miscellaneous business things

8:30-9:30-Blogging

9:30-10:30-More magazine article revisions

10:45-night, night.....

I specialize in writing and speaking about fitness issues for those over 30. Some have called it "Turn Back Time" fitness since people feel much younger when following my program.

My latest speech is called "Finding your Fitness Flavor". It is an uplifting story of how almost everyone can find some activity they can enjoy even if it is not in the gym.

It also encourages people by reminding them they are not alone in feeling self-conscious in the gym. In my experience, 80% or more experience this!

I can help you, or your employees, work around this significant issue.

Contact me at jeffblair@jeffblairfitness.com for availability.

My Job

I was thinking about what I do for a living today, and I thought about some of the people I get the pleasure to work with....

The 40 ish man who has lost 120 pounds....

The 40 something woman transformed from a self-described "couch potato" to currently training for a triathlon.....

The man who had never competed in sports, but who just completed a 13.1 mile race on his 49th birthday AND inspired three people in his office to start training for their own race....

The 60 something woman training for an 80 mile bike ride......

The 70 something woman who has lost over 30 pounds after giving up hope of ever getting back into shape...

The 70 something couple who are more active than most people decades younger.....

The 70 something man who climbs mountains around the world.....

The 40ish woman who is losing body fat rapidly.....

The 50-something woman who just told me today she lost 3.5 pounds this week.....

The 50ish man who is transforming before my eyes-gaining muscle and losing fat.....

When you get to be part of creating these stories, you feel a great sense of satisfaction! Part of my personal mission is to try to help many others create this success.

If your organization or company needs someone to give a positive and powerful presentation on fitness success, contact me at jeffblair@jeffblairfitness.com.

Here's to creating a few thousand more success stories! :)

Managing Diabetes with Exercise and Nutrition

I spent last Saturday at the Long Beach Convention Center speaking to the American Diabetes Association. When I got there, I was greeted by a volunteer who said "Great, you are on the main stage!" That felt great! I spoke to the audience about finding your "fitness flavor" and how to overcome confidence issues when starting a new fitness program. Almost everyone can find some exercise they can do!

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

There are 20.8 million children and adults in the United States, or 7% of the population, who have diabetes. While an estimated 14.6 million have been diagnosed with diabetes, unfortun ately, 6.2 million people (or nearly one-third) are unaware that they have the disease (American Diabetes Association website).

Regular exercise and proper nutrition are crucial to managing diabetes. Of course, all diabetic exercise and dietary modifications should be reviewed by a medical professional.

If your company or organization wants an entertaining presentation about exercise or fitness in general, contact me at jeffblair@jeffblairfitness.com. I specialize in helping people over 30 feel and look their best!

Box-Squat: The Best Weight-Training Exercise Ever?

I think it might be since:

1. Learning is pretty easy;
2. Almost anyone can do it. If you do ten correctly with bodyweight only, you can get a great beginner's workout;
3. Very adaptable based on training level. Start with body weight. When that gets easy, add some weight.
4. Great for legs and butt. When I see women in the gym doing tons of bicep curls and shoulder raises, I think “wouldn’t you rather shape your butt and legs rather than work on your biceps?” Start squatting to build butt and legs!
6. Great exercise for oblique (outside) abdominal muscles;
7. Incredible load on femur (thigh) bones and hip bones. These are VERY important bone-density areas;
8. Squatting is the most “functional” exercise out there. Everyone has to get up from a chair;
9. If you participate in any sport (except that Olympic one where they push that thing around on the ice and smoke during timeouts), these muscles are key. Tennis, golf, baseball/softball, running, and skiing all rely on glutes, thighs and low back for strength and power;
10. Squats burn more calories than any resistance-training exercise.


Good Form is Key so:

• Warm up about ten minutes before you use any weight. I like jumping jacks, ball squats, and body weight squats as good warm-ups.
• “Brace” your abs before you start the squat. That means tighten the middle of your body. This is a way your body protects the spine;
• Try to keep your weight in your heels mostly. Your feet should be flat on the ground but push through your heels when rising off the bench;
• Start very conservatively. If you move slowly and carefully, it does not take much weight to get a great workout;
• Have someone “spot” you for safety if you are using any weight;
• Try to keep your low back flat-do not twist or curve it. If you have regular low back pain, you might want to get some professional instruction before beginning with any weight;
• While the squat is the primary rehabilitation exercise after serious knee problems, if you are having knee issues you might want to get some direct instruction from a qualified professional before using any weight.
• Look straight ahead or slightly up. Do not look down as that can throw posture off and put stress in weird areas.I actually like higher set, lower rep programs. Instead of three sets of 10, try 10 sets of 3. In higher rep sets, the body fatigues and this makes the exercise less effective and form may suffer as a result.

Train Smart and HAVE FUN!

Check out a great plan for lifetime fitness at http://www.jeffblairfitness.com/.

Fun with Power

Ever think power is only for Olympic or professional athletes? Not so... Power is simply the ability to move a muscle fast. It is very important to prevent falls and maintain balance. Loss of power is one reason older people fall.

If you want a quick power workout, power walk up a small incline hill at a fast pace. You should warm up first, of course.

One good thing about power training is you do not need many reps. During power training, your body tires quickly so low reps are better.

Here is some of my power training video.

Watch for about 23 seconds for a good laugh.... :)

Finding Your Fitness Flavor

A food researcher named Howard forever changed how we buy foods.

Howard theorized food companies should offer multiple flavors to appeal to a broader consumer base. Most food companies laughed at him

Finally, Howard convinced Vlasic Pickles to add a “Zesty” Pickle product. Vlasic did and sales increased dramatically.

Next, Howard took his theory to a pasta sauce company. The company soon offered “Chunky Pasta Sauce”. Sales exploded. Soon more pasta varieties were offered. The result? $500 million in increased sales!

Now, when we go to the store we see twenty gum flavors, and five diet coke flavors, etc. Howard’s research greatly enlarged consumer choice options for everyone.

What the heck does this have to do with staying fit? Well…..

Many of us choose a fitness program based on something we see in a magazine, or a product we see on tv, or a program that worked for our brother. So we try the program….

What usually happens? We do not like it and quit after a short period.

Why? My theory is it was probably the wrong flavor for you.

Before starting a program, ask yourself what activity do you like? You may even reflect and consider what physical activity you enjoyed in childhood.

Then pursue an exercise routine centered around things you like to do. Studies show people are more likely to continue exercising if they enjoy the activity. So before you hire that personal trainer or buy that DVD, ask yourself what do you like to do?

Later, your tastes may evolve and change. That is great. But you should always have the loudest voice in the discussion.

My book, Never Get Old, has helped many find their fitness flavor. Check it out over at jeffblairfitness.com

Is Interval Training for You?

It is 5 pm. You have one half-hour to work out.

Do you ever think: It is not even worth it to work out? I need at least an hour or longer?

If you never seem to have enough work out time (everyone raises their hand), welcome to the wonderful world of intervals!

An interval alternates faster-paced cardio with moderate paced cardio. If you are bike riding, pedal 10% faster for one block. Then drop back to your normal pace for three blocks. Alternate faster pace with normal pace for 10 minutes and you will have dramatically increased the fat-burned during the workout. Think about a sprinter’s body. Sprinters never run long distances yet stay extremely lean due to interval training.

If beginning, wait a month before starting light intervals. Since the heart rate elevates during intervals, also check with your doctor before starting intervals.

Interval intensity will increase as fitness levels increase. Always use common sense and warm up at least ten minutes before starting and cool down at least five minutes after the intervals.

For more ways to feel and look your best after 30, check out my book "Never Get Old" at www.jeffblairfitness.com!

Amazing Four Days!

I had an amazing four days in Arizona. I heard presentations on fat loss, cardio training, balance training, shoulder issues, strength training, recovery and soreness, nutrition, psychology of exercise to limit stress, preventing joint pain, and several others.

I also had a lot of fun-people from around the world attended. One man came from China and several were from Europe. Erin and Ashley came from Michigan, and we became quick friends!

I will share some of the information over the next few weeks.

Here is a quick one:

Most shoulder issues are worsened by sleeping on your side.

If you sleep on your side, you can cause or worsen shoulder issues.

Changing positions is a great way to decrease your shoulder discomfort.

Smallest Action Fitness

"The smallest action is more powerful than the greatest intention".

Man, I love that quote.

Have you ever wanted to do something important but could not quite pull the trigger to get started? Maybe you had a "big goal" or a "great intention", knew your life would improve if you met the goal, but somehow could not get started? I know I have.

When I get in this situation (in fitness and in life), I pull this quote into my mind.

Remember you do not have to set the world on fire your first day.

Just start TODAY. How about NOW? Walk for ten minutes TODAY if you have not done anything in a while.

Take some action, any action, but just start....

Somehow, once you start, the second day is just a little easier. And the third even more so. One day you look up and your life has changed by a series of "smallest actions."

Will you take a "smallest action" today?

Recent and Future Publications and other Projects

Last month, I had an article published on elitefts.com. Elitefts.com is the top strength-training site in the world.

In April, I have a resistance-training article being published in the Spectrum Quarterly Magazine. Spectrum is the tenth-largest fitness chain in the country and is a top club in Southern California.

I am working on several other articles for potential future publication later this year. I am also working on a resistance-training DVD to be completed this year.

Headed to Phoenix

I am to off to Phoenix for three days of lectures on the latest in fitness and health.

I think I have spent nearly $15,000 this year on education. Wow, that is a lot of money!

But I am committed to being a top resource for anyone wanting to thrive after 30 years old. And that takes investment.

When I return, I will be better at what I do. And that means I can make others lives better.

Simple. Fun.

I have a great job!

My Story...Cliff-Notes Version

I was working in an office and miserable.

Out-of-shape. Tired. Felt twenty years older than I really was.

I decided I had to make a change.

I started to exercise again.

I ate better-slowly but surely.

I started to look better! My energy increased.

First my body changed.

Then my life changed.

Now I spend my life trying to do the same thing for others.

That's it.

That's me.

Food Preparation

For many years, I used running as the primary method of controlling my weight. I found that to be a losing battle.

If I was training for a race, I usually was okay. However, I found it hard to make good eating choices when running a lot since I was always so hungry.A few years ago, preparing my own food became my primary method of controlling my weight.

I try to have one time-block of about two hours (usually on Sunday) where I prepare chicken breasts, vegetables, some pasta, lean beef, and fish. I eat brown rice when I take the time to prepare it. I eat oatmeal almost daily. I eat lots of apples and bananas.I tupperware the food and heat it up during the week as needed.

I usually take at least one tupperware bowl with me to work.

"Never eat anything from a bag" is one good food key. Chips, cookies, etc. may taste good, but they have mega-calories and little nutritional value.

I also eat hard-boiled eggs frequently. I drink lots of water. Eat a little better every day and the little things can add up to success in the long-term.

When I speak to people about eating, I tell them they are better off skipping the gym one night to spend one night preparing food. It is not that hard and it pays huge benefits! :)

Of course, I still exercise, but I never achieved a consistent weight until I began preparing the majority of my meals myself. The bottom line is you will feel much better if you do!

So schedule yourself a time THIS WEEK to make your own food, or bad things will happen! :)

Opportunity Knocks...or I Help You Get What You Want?

As I was thinking how I can best utilize my skills within the fitness industry, I thought some of the questionable marketing tactics in this industry are really an opportunity.

I base all my ideas, suggestions, programs on proven ideas that help people live better after the age of 30 and try to limit the hype.

There is no greater professional honor than when someone trusts and relies upon your opinions, programs, etc. because you have built trust with that person. It is a very fulfilling experience! It is also why I spend tons of free time going to seminars, scouring research, studying anatomy, advancing my education, practicing my communication skills, etc.

Oh yeah, the power of resistance-training to improve lives is amazing. One example-75 year old men can make better strength gains than men around 25 years old on the same program! (Journals of Gerontology Series A-Biological Sciences & Medical Sciences. 55(11):M641-8, 2000 Nov.).

Good Fat, Low-Fat, No-Fat??????

"Good fat" vs. low-fat is an area of confusion for many. Should I eat low-fat or should I eat good fat?

One recent study shed some light on this topic. One group of women was placed on a low-fat diet and another was placed on a high "good fat" (monounsaturated) diet.

While both had similar weight-loss results, the "good-fat" group retained more lean body mass (good for long-term fat-burning) and had a better "good cholesterol" (HDL) number. Good HDL is considered helpful in preventing cardiovascular disease.

Take-home message? Good fats may help you maintain muscle even when losing weight. Since there was no specific exercise intervention used in this study, weight-training could preserve even more lean body mass while dieting than the good fat diet alone.

Clifton, et al., Very Low-Fat (12%) and High Monounsaturated Fat (35%) Diets Do Not Differentially Affect Abdominal Fat Loss in Overweight, Nondiabetic Women, The American Society for Nutritional Sciences J. Nutr. 134:1741-1745, July 2004

Real-World Strength Training

By Jeff Blair M.S. (Summer 2008)
C.S.C.S.

“Strength training” may evoke images of huge people lifting hundreds of pounds. Maybe you think “strength training” is only for young athletes, or it seems impractical for you. In reality, few things can increase your quality of life like strength training.

First the bad news: As we age, muscles atrophy and weaken. With muscle atrophy comes less mobility and a reduced metabolism. The result is usually fat gain and reduced heart health.

Strength training combats the effects of aging in the following three ways:

• Strength training can stop the muscle atrophy process. When your muscles are strong, you can stay mobile and fit. ·
• Over half of all women over 50 experience an osteoporosis-related fracture. These fractures lead to long periods of immobility. Since bone is dynamic tissue much like muscle, its mass increases from strength training. Maintaining bone mass helps prevent osteoporosis. ·
• The greatest health benefits occur when someone improves from low strength to moderate strength. You do not need to lift hundreds of pounds to reap the benefits of strength training. One caveat about strength training: you should be properly instructed prior to beginning. So get with a personal trainer and get started today!