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.