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.

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

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!

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

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.

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.