tag:blogger.com,1999:blog-214112080827846422024-02-19T09:03:39.380-06:00The SHOPA collection of information and opinions related to training, nutrition, health and well-beingDrewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.comBlogger101125tag:blogger.com,1999:blog-21411208082784642.post-7052996098183227272011-03-17T05:40:00.001-05:002011-03-17T05:40:42.808-05:00NEW HOME<p>Effective today, this blog will no longer be updated. Please go to the SHOP’s new web address:</p> <p><a href="http://shop-training.com">http://shop-training.com</a></p> <p>Be sure to update your bookmarks, favorites, RSS feeds, etc.</p> Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-56139894325146785462011-01-30T09:21:00.000-06:002011-01-30T09:23:27.620-06:00A GUEST IN THE SHOP<p>I had the great pleasure of hosting a friend of mine in the SHOP a few days ago. <a href="http://bryanguidohassin.blogspot.com/">Bryan Guido Hassin</a>, whose list of credentials is longer than my … well, it’s pretty long: Rice alum with two undergraduate degrees in Computer Science and Electrical Engineering as well as a Master’s degree in Computer Science, an MBA from IMD in Switzerland, and a successful entrepreneur many times over. Bryan was in town to pitch his latest entrepreneurial adventure (<a href="http://smartoes.com/">Smart Office Energy Solutions</a>) to potential investors (I’m already an investor because I believe both in his business and his abilities).</p> <p>Bryan stayed at my house while he was in Dallas, and of course my house rules clearly state that anyone who spends time in my house must also spend time in the SHOP before departing. I put Bryan, along with one of the SHOP regulars Craig Stansberry, through a serious workout, and he recapped it in a serious blog post:</p> <p><a href="http://bryanguidohassin.blogspot.com/2011/01/intense-workout-at-shop.html">INTENSE WORKOUT AT THE SHOP</a></p> <p>I love having guests in the SHOP, and not because I get to destroy them with a really hard workout. For the record, Bryan was exhausted at the end of the workout because he pushed himself that hard. Some of the movements may have been new to him, but he is no stranger to good, old-fashioned hard work.</p> <p>Anybody can make someone tired (for example, go do 1,000 pushups), but my purpose with Bryan (or anybody else) was to help him improve. As he concluded at the end of his blog, he learned three important lessons from just one SHOP workout: the benefit of early morning workouts, the importance of pre-workout fueling, and the value in anaerobic activities.</p> <p>Now, for your viewing pleasure, a short clip that shows some of the action. A few things to note about this video:</p> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:17303a52-a8da-44bd-b759-8a06082d5334" class="wlWriterEditableSmartContent"><div id="8525b9cc-b63f-4d1a-a796-e514ed8aa3d7" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=rXPP881wNPQ&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFdkLRDu4AOuqDSRWFeDGucIceCGJJa0TpGFnmcoyCR_POG1yNylD5VhV1WvDQAhY0sWYQJDocjyEEBltU7GWtkPQs96RnciOSUJYJg2hNezkTwoDOqyE6hCy3M61KQYXLsxyoYqGu5j8/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('8525b9cc-b63f-4d1a-a796-e514ed8aa3d7'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/rXPP881wNPQ?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/rXPP881wNPQ?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">a short training montage from the SHOP</div></div> <ul> <li>It was 30 degrees outside (same temp in the SHOP), so we’re all in Under Armour and hoodies. <li>It was 5:15am, so there wasn’t any natural light (plus the garage door was shut) <li>My explosiveness is significantly greater than my other buddy’s (Craig Stansberry, professional baseball player). <li>My Flip camera’s battery was acting up, so we got very little footage from the workout.</li></ul> <p>That’s all for now.</p> Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-73721334824571750772011-01-09T15:53:00.001-06:002011-01-09T15:53:54.446-06:00A SNOWY SUNDAY IN THE SHOP<p>REMINDER: The SHOP has moved! <a href="http://www.shop-training.com">www.shop-training.com</a>!</p> <p>It has been snowing non-stop for about the last 3-4 hours! This is unheard of here in Dallas…although it happened last year too (record snowfall at that). I don’t think this happened in the previous five years at all!</p> <p>I had plans to take my Prowler up to JJ Pearce high school with a few buddies…the rain and snow put a stop to that idea though.</p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQpjcS7zBMdwQ8uBfVpqTtdhzeQg6FoYARqFC9FOWfks4C7TiSitX4VTkwzrtzVszUkK0vnWkenX6mEuBywCg3byn9hFEJgQauudc7R154EdpgAtA90gKLZtB17a3OImaq6LlQsHlO4UY/s1600-h/prowler2.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; border-top-width: 0px; border-bottom-width: 0px; margin-left: auto; border-left-width: 0px; margin-right: auto; padding-top: 0px" title="prowler" border="0" alt="prowler" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzDpoQJJrfOqDLpvQIhPBBgD53qrMKoLa-1d4AmJNjGCOAKG9fNhfR4H3VG4gnRXwu74y8DR2708s1Enb_S1ext9nsk3s0jMaypNWezCxtQTk7VbeeCAmfUA8PjFF_-ag5XY7nupdUEg0/?imgmax=800" width="244" height="183"></a></p> <p>It has been a while since I busted the Prowler out due to holidays and traveling and such, but it’ll be back!</p> <p>Anyway, the snow may have changed my plans, but I was still able to get a solid training session in. Today was a heavy focus on soft tissue work (foam rolling, lacrosse ball), flexibility and mobility (primarily hips for me), core work, and finally some conditioning. It looked like this:</p> <p><strong>CORE</strong></p> <p>Turkish Get Ups</p> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:37a8a593-1b2a-473b-9694-1667041be2cb" class="wlWriterEditableSmartContent"><div id="def5d7a8-3fdc-4d95-9dd6-aa8c992fa9be" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=x-gDluE0NU4&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdNBWJo2m0RdfD9wdwf0MvTe1aewY5uv6JmDf-B-_QHiwqHZko0ip_8lzEoAW8UHJ7CvgVvMoL6w6IhhuO_bbEGQq1oHDJBsYebil6kl7Q62EopFlQdRITeuX45hRhu5U-83C3mJ-UCq8/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('def5d7a8-3fdc-4d95-9dd6-aa8c992fa9be'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/x-gDluE0NU4?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/x-gDluE0NU4?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">Using the TGU as a warm up and mobility drill</div></div> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:8853f656-2714-421b-82a7-562c7df881e2" class="wlWriterEditableSmartContent"><div id="1bf912c7-91c1-4ec7-af18-cddccdacc630" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=nBsE73BqrOI&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKf1wwll8We622lEXiRjXWes5xrxgswvMoeSWeYfiuGMyzM0OwdrdC2z961rYna_0p7NN3aJV7hdekVFOt6Qg9TPD4KoUE7wxz50szG4QJTA_6Vf-VSatRQYdSrRHXL_vfyrj1YXAE-Co/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('1bf912c7-91c1-4ec7-af18-cddccdacc630'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/nBsE73BqrOI?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/nBsE73BqrOI?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">2 reps with a 50 lb. DB</div></div> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:2a3c7fb4-ae91-4c92-b249-abdfb2d495df" class="wlWriterEditableSmartContent"><div id="ca57a259-d92c-4a6f-9ace-08c82a790bb1" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=HXrmxNFqx2I&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9uDMWxWFc5i1EVizKJ8ZZrgFaje4h3MAqrVM6pbqi8FcIh6N_O0ySJHcf7Fgz3440137Zbfj0UMUSM32uDl8ljB4z7tiq0MDezjgmmyaxPSskgZICnPi1ozI0I0cPhgJPU-Xe9snXis4/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('ca57a259-d92c-4a6f-9ace-08c82a790bb1'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/HXrmxNFqx2I?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/HXrmxNFqx2I?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">1 rep with a 70 lb. KB</div></div> <p>Standing Ab Wheel Rollouts w/ Weight Vest (20 lbs.)</p> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:c72064eb-c337-45a3-a29e-246ffca8f08c" class="wlWriterEditableSmartContent"><div id="41c802e5-0e3d-4c51-98a9-719e6db15389" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=rrUxixSQkeg&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicQ4zeeAKakv2_NT3xOtJCndTsRum17zwaFh3Iv2ltFm_NX-tXYokBfPlup_zlyz-f_7inOzsjeGJ3T4MDQ4-jdkCmkSUiOZ743-_A8I32DVJvSuWpVS5uPcLNd-RKISO9Rg0r_ErKES0/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('41c802e5-0e3d-4c51-98a9-719e6db15389'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/rrUxixSQkeg?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/rrUxixSQkeg?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">6 reps with a 20 lb. weight vest</div></div> <p><strong>CONDITIONING</strong></p> <p>KB Swings x 12</p> <p>Burpees x 10</p> <p>Rest 1 minute</p> <p>Repeat for a total of 5 rounds</p> <div style="padding-bottom: 0px; padding-left: 0px; width: 448px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:12efb111-1f1c-4fbf-b3f3-709dd88da915" class="wlWriterEditableSmartContent"><div id="2890997b-e715-4798-ac15-4ecae4a6c7ec" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=7vUuETe5WmQ&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVop9-AZpI8-lFzNvzd8h7rBmyk2SPGgRDPKb8Q_H945k9t3hB5MlC-fbWlZaXvrKwo3k5CeKKlwiPY6zWKqOT2E2UXxvMwnRyT8-CFXtDl2X8ulp2X2TjMKDLOLK2oVWjjuieF6eCQk8/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('2890997b-e715-4798-ac15-4ecae4a6c7ec'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/7vUuETe5WmQ?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/7vUuETe5WmQ?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">1 round of the KB swings/burpee conditioning</div></div> <p> </p> <p>I can’t think of a better way to spend a cold Sunday morning! Especially since I followed it up with a pumpkin protein shake, a coffee, and some venison roast that I smoked yesterday.</p> Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-48326245931626406832011-01-08T18:55:00.001-06:002011-01-08T18:55:14.157-06:00A SOLID SATURDAY<p>REMINDER: The SHOP has moved to <a href="http://www.shop-training.com">www.shop-training.com</a>!</p> <p>My goal for this blog in 2011 is to hit it hard and hit it regularly. Obviously it would be nice to post a variety of themed blogs…training-related blogs, book reviews, collections of articles, etc. so I am going to do my best to make that happen. I’m off to a good start with two blogs on the same day!</p> <p>As the title indicates, and as Ice Cube would say, today was a good day!</p> <p>I started out with jiu jitsu practice at 10am for about 2 1/2 hours! I have big goals for my jiu jitsu training this year. I want to get my blue belt, I want to train several hours per week, and I want to compete in at least one tournament (whether it will be gi or no gi is to be determined). I actually spent my time today about 50/50 between gi and no gi. I also got roughed up pretty good by a purple belt and a blue belt…my face is all scraped up. When I got home Lauren thought I looked pretty funny and she asked “you actually enjoy this?” YES, absolutely.</p> <p>I also got to try out one of my Christmas presents this afternoon…a smoker!</p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9AgqVt6jiDBB2Vl2TGWAW09gPoKZxVs-rT02ypkfu-JLe_mRaYsV1JfsyDRM3xKdW5glPKpp81CbAorniXBhYrEF1jWZ4NfVSgGiWsMLrWc7ffhB2CgMPg3jABefhyphenhyphen9LSBbFo2UbNUZI/s1600-h/smoker%5B3%5D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; border-top-width: 0px; border-bottom-width: 0px; margin-left: auto; border-left-width: 0px; margin-right: auto; padding-top: 0px" title="smoker" border="0" alt="smoker" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2gji8BeP3IgtwPcJgZ_Csy6lOHCRYWJjVhdB02hIPMZKjeO2EyMI95d0j6BCDaCUxH_A7A6N8v6JFW2zx3HH86kDhyFVDRQOYvyqnnXEqnMyPifANHQbEhyda84lU-hyxCFjdyt2LkHE/?imgmax=800" width="244" height="184"></a></p> <p>Using some hickory wood chips I smoked two venison roasts and some backstrap:</p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPbMCU5QJaV5wx558lufG9Eo6QjcfS_xL2VV8BCtUKOdILvpXlMBwn384yjYpvuxwN1QWCIZ8RQ5wPa1SQuvd1114TSg-mbaADlRTcODAOiH2f4jgT2T260NRJ3WCFAE0RX_QfRdGjWjE/s1600-h/meat1%5B3%5D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; border-top-width: 0px; border-bottom-width: 0px; margin-left: auto; border-left-width: 0px; margin-right: auto; padding-top: 0px" title="meat1" border="0" alt="meat1" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgktJqLbgWlEFeauJtp2tVAayBChUl50BQkrTyaRXbR1dxW5c5WZefThXXhEI1n9Gm4CA-rMZZR3SB9KPRZlU0IUZgIxBakSOHHVhmMt2gv4XzTmrmLdATOAK1fsCQtTHyYl7gBi9dogH0/?imgmax=800" width="244" height="184"></a></p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3TZMEDr2PiPE2Bo28ywsAX-NxjCJ5froe6iNexw4wIt6yyUEtFM480sYXCco4Lay4G1CylrmgaeEQqfGFFo0rWrr23NvLhQ7Pgt4BCZaem_QUJNgENejka_4kJ0IIAK2JPpRMHSRjlcY/s1600-h/meat2%5B3%5D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; border-top-width: 0px; border-bottom-width: 0px; margin-left: auto; border-left-width: 0px; margin-right: auto; padding-top: 0px" title="meat2" border="0" alt="meat2" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwPt54CLnZtHksDbWnnlRTkom095MPBr4SJMV7ogVsR2MU68P5u7BT2-T4Aj7HPF5KI9SW0H6akaWWUWFHd3YPp2pa103OyoaEw3fNlOeuKqBfHANpTPtfh-f3WJNHVARunZUGp8O5AlE/?imgmax=800" width="244" height="184"></a></p> <p>It was my first time smoking meat, and I my backstrap, which was thin and small, probably got a little too dry (that won’t stop me from eating it). The roasts, on the other hand, turned out damn good. Juicy, flavorful, and they will probably only last about another day.</p> <p>First meat smoking session…a SUCCESS!</p> Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-46265418267588810772011-01-08T17:14:00.000-06:002011-01-08T17:25:33.301-06:00HAPPY NEW YEAR!<p> </p> <p>REMINDER: The SHOP has moved to a new location!</p> <p><a href="http://www.shop-training.com">www.shop-training.com</a></p> <p>Don’t forget to update your RSS feed or your bookmarks! I will post updates to both blogs for a while, but then I will drop this one for good.</p> <p align="left">Happy 2011! Hopefully everyone had a Merry Christmas and a Happy New Year!</p> <p align="left"> </p> <p align="left">Lauren and I went to Santa Barbara, CA for the holidays and had a great time. As you would expect, I got plenty of training in. Lauren’s aunt even setup a training session for me with an RKC so that I could learn a few kettlebell moves…namely the Turkish Get Up (“TGU”) and the KB Swing. The TGU happens to be one of my favorite moves now…it trains so many things at one time: core strength, mobility, stability, coordination. I personally like to do them without any weight (or with light weight) as part of my warm-up. On other days, I load them up as heavy as I can for singles or doubles.</p> <p align="left"> </p> <p align="left">One of my buddies from the Rice baseball team is in Dallas and he’s been coming over to the SHOP in the mornings since he is gearing up for Spring Training. We had a pretty solid session yesterday morning (Friday) that went a little something like this:</p> <p align="left"> </p> <p align="left">A DB Snatch – 4 x 3 with 100 lbs</p> <p align="left"> </p> <p align="left">B Single-Leg Squat (Goblet hold) – 4 x 6 with 50 lbs</p> <p align="left"> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:eb7e1338-ee0a-4f32-bb93-b1e4960845f3" class="wlWriterEditableSmartContent"><div id="36684f8e-ca0a-469c-89c6-4af90663a57a" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=CwIauX7AQ0Q&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwHC5Qewbv9ZmNa_q0mqV1aLE1G2cDMBqCGv4n0cG9YM-j5IxCCwY-8sG5FaqPVGhVqmLGLe7XUVjPCO0o9L28Ivi4EIYzAjBt1MKYeR2jUQ5DuxEuB-yaxdT2KyB88HKdh3-GM-mDBn8/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('36684f8e-ca0a-469c-89c6-4af90663a57a'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/CwIauX7AQ0Q?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/CwIauX7AQ0Q?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">6 reps on each leg with a 50 lb DB</div></div> <p> </p> <p align="left">C1 Chest Supported Row – 4 x 12 with 100 lbs</p> <p align="left">C2 DB Lunges (walking) – 4 x 7, 7, 7, 6 with 100 lbs (each hand)</p> <p align="left"> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:db47a489-372d-4567-a319-f2e68aa32fe4" class="wlWriterEditableSmartContent"><div id="48c94695-082a-4d68-9b3f-3c82fdba740a" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=yoqsxSu7J0s&feature=youtube_gdata_player" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFM43HyHEfMT0bM8znWNwggw_IBkFMv9ECyTq4vEmoiPCpvpiLbnHdddCYe_0y7paUQM2V6zMJGf9SMm1O9qV0LabV-9PFgHKAGXmcgxewtFPMVq5UP9IrxnkK5Hdffwtq8kUT6FEPkzM/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('48c94695-082a-4d68-9b3f-3c82fdba740a'); downlevelDiv.innerHTML = "<div><object width=\"448\" height=\"252\"><param name=\"movie\" value=\"http://www.youtube.com/v/yoqsxSu7J0s?hl=en&hd=1\"><\/param><embed src=\"http://www.youtube.com/v/yoqsxSu7J0s?hl=en&hd=1\" type=\"application/x-shockwave-flash\" width=\"448\" height=\"252\"><\/embed><\/object><\/div>";" alt=""></a></div></div><div style="width:448px;clear:both;font-size:.8em">It’s still dark because it’s only 5:30 am! And it’s about 30 degrees!</div></div> <p> </p> <p align="left">D Towel Pullups – 14, 10. 8</p> <p align="left">E DB Rows – 3 x 8 with 100 lbs</p> <p align="left"> </p> <p align="left">FINISHER</p> <p align="left">Mountain Climbers (using furniture gliders under my feet on the carpet)</p> <p align="left">5 x 20 seconds on the minute</p> <p align="left"> </p> <p align="left">It was a solid session!</p> Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-33023867129824089922010-12-30T20:56:00.000-06:002010-12-30T20:56:27.987-06:00RELOCATING<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The SHOP is relocating!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The new blog is still under construction, but I was able to transfer all of my old posts over (with only some minor formatting issues). I'm still experimenting with appearance, design, etc. on the new site, but it'll get the job done.</span><br />
<br />
<a href="http://www.shop-training.com/"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">www.shop-training.com</span></a><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Be sure to update your bookmark and RSS reader.</span>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-4797012709719472512010-08-22T14:03:00.000-05:002010-08-22T14:03:16.838-05:00WHY QUICK, CHEAP FOOD IS ACTUALLY MORE EXPENSIVE<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I just read a very good article from the <a href="http://www.huffingtonpost.com/">Huffington Post</a>:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.huffingtonpost.com/dr-mark-hyman/why-quick-cheap-food-is-a_b_681539.html">Why Quick, Cheap Food is Actually More Expensive</a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The concept here is basically that one cannot <u>only</u> consider the short-term costs of food. It's not about how much you pay at the cash register, but what that food will "cost" you over your lifetime. <a href="http://www.time.com/time/">TIME Magazine</a> actually ran an article that talked about this same concept about a year ago:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.time.com/time/health/article/0,8599,1917458,00.html">Getting Real About the High Price of Cheap Food</a> </div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">There are some great take-away points from both articles (which I'll include later in my FAVORITE EXCERPTS section), but each of these articles can be summed up in the following way:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>You <u>will</u> spend both time and money on your health, and you get to choose whether your time and money are spent <u>proactively</u> or <u>reactively</u>.</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Now I'm not going to steal credit for that quote. I read it from one of <a href="http://mboyle1959.wordpress.com/">Mike Boyle's</a> blog posts, but I'm not sure if he was the creator.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>FAVORITE EXCERPTS</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b> </b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The odd paradox is that food insecurity--not knowing where the next meal is coming from or not having enough money to adequately feed your family--leads to obesity, diabetes and chronic disease.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">And most of those meals eaten at home are produced in plants, not grown on plants, are from a food chemist's lab, not a farmer's field.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Unhealthy food is cheaper because our government's policies support its production. We're spending nearly $30 billion a year to subsidize corn and soy production. Where do those foods go? Into our food supply as high-fructose corn syrup and hydrogenated soybean oil (trans fats), that are the foundation of almost all fast food and processed foods that are "manufactured" by the food industry.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Corn and soy are also used to feed cattle for the production of meat and dairy. In fact, 70 percent of the wheat, corn and soy farmed in this country is used to feed animals used for our food. The world's cattle alone consume a quantity of food equal to the caloric needs of 8.7 billion people--more than the entire human population on Earth!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">...one expert has estimated that healthcare costs related to obesity are $118 billion per year. That's nearly 12 percent of total healthcare expenditures--and more than twice that caused by smoking! Seventy-two percent of Americans are overweight and over one third are medically obese. One in three children born today will be diabetic in their lifetime and the life expectancy of our population is declining for the first time in human history.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">As these numbers prove, the costs of eating fast, junk, and processed foods are often deferred until later. And that's the key point: When you go to McDonald's for a cheap burger and fries, you might immediately compare that lower price to whole organic foods which are more expensive in the short term. But the total cost isn't reflected in how much you pay for your meal in the immediate moment, it's the cumulative cost of what those decisions cost you over a lifetime. </div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-48100044439606606042010-08-08T15:27:00.000-05:002010-08-08T15:27:04.073-05:00SATURDAY IN THE SHOP<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">It's been a while since I did a training update, so now seems to be as good a time as any! I didn't start working out yesterday until about 3:00pm, so it was nice and toasty in The SHOP (probably 102 degrees outside and very comparable inside my garage). Oh well, I had two fans blasting on me and plenty of fluids so I was fine.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Yesterday was a strength day that went something like this:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>WARM-UP</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Foam Rolling</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Static Stretching</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Mobility Drills and Activation work (namely the glutes)</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>STRENGTH</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A Bulgarian Split Squats - 185 x 6, 6, 6, 6 (each leg)</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><object height="340" width="560"><param name="movie" value="http://www.youtube.com/v/LHpnn2wUhTE&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/LHpnn2wUhTE&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">B1 Sandbag Shouldering - 6, 6, 6, 6 (I'm guessing my sandbag is about 150 lbs or so)</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><object height="340" width="560"><param name="movie" value="http://www.youtube.com/v/Hi-apbi75nY&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Hi-apbi75nY&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">B2 T-Bar Row - 90 x 12, 12, 12, 12</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">C1 Band Hip Abduction - Mini band x 17, 17, 17 (more glute work and hip strengthening)</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">C2 Pullups - 13, 10, 9</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">D Band Rows - Black Band x 10, 10, 10</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">For my post-workout recovery I had a gigantic shake and then a dip in our neighbor's pool! It feels so good to jump in the pool after a workout, especially when it is over 100 degrees outside!</div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-49941495296593510752010-08-07T07:49:00.000-05:002010-08-07T07:49:33.245-05:00OBESITY RATES IN THE USA<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </span><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I read another interesting article in the </span><a href="http://www.nytimes.com/"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">NY Times</span></a><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> yesterday:</span><br />
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<a href="http://www.nytimes.com/2010/08/04/health/nutrition/04fat.html?_r=1&ref=health"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Obesity Rates Keep Rising, Troubling Health Officials</span></a><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">There are now 9 states that have obesity rates greater than 30% (Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee and West Virginia), with the national average coming in at 26.7%! That means 72.5 million people in the United States are considered obese.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV11nNZfOJa6CpxHF3pf_r5RTT1Qf1_Awzevmp_K6k3vGOq09SY3bW8oKGVjwo9HgFMO_s1f9EBH5-oNbo42oYuOMVBJcFURLi-E_DFVqdaojyPVGAQuagRCcDXeq7876LaacrDlpV9e0/s1600/obesitybystate.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><img border="0" bx="true" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV11nNZfOJa6CpxHF3pf_r5RTT1Qf1_Awzevmp_K6k3vGOq09SY3bW8oKGVjwo9HgFMO_s1f9EBH5-oNbo42oYuOMVBJcFURLi-E_DFVqdaojyPVGAQuagRCcDXeq7876LaacrDlpV9e0/s640/obesitybystate.gif" width="220" /></span></a></div><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The real scary thing is that the data was collected by telephone surveys of 400,000 people. The simple survey consisted of asking them their height and weight. Maybe I'm a skeptic, but I seriously doubt that people really gave accurate information, and I tend to think that people would underestimate their true weight. Just think what the real numbers could be!!</span><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></span><br />
<br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Now just to be fair, the researchers used BMI to determine if these people are obese, and BMI is not really a good measure (it is just a function of height and weight and ignores things like muscle mass). It may work well for a large scale research project, but at the individual level it simply is not the best approach. For instance, my BMI (I'm 5'11" and 195 lbs) is 27.2 which puts me right in the middle of the "overweight" category (obese is greater than 30.0). <b>HINT: I'm not overweight.</b></span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">What's probably the most disheartening thing about this article is that the annual medical cost of obesity is estimated to be $147 billion!</span><br />
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<b><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">FAVORITE EXCERPTS</span></b><br />
<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Researchers blame the usual suspects: too little exercise and too much of the wrong kind of food, which means not enough fruits and vegetables and too many high-calorie meals full of sugar and fat, like French fries, soda and other sweet drinks. Children do not get enough exercise during the school day; Dr. Frieden noted that even in gym classes, students are active for only about a third of the time.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The nine states with obesity rates of 30 percent or more are Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee and West Virginia. The highest rate, 34.4 percent, was in Mississippi.</span><br />
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<span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Only Colorado and Washington, D.C., had obesity rates under 20 percent. Researchers are not sure why. Dr. William Dietz, director of the nutrition, physical activity and obesity division, said that Colorado had spent money from a state lottery on biking and walking trails and that many people were using them. The state seems to have “a culture of physical activity,” he said.</span>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-36912393245544431152010-08-06T09:43:00.000-05:002010-08-06T09:43:38.970-05:00LOADING BODYWEIGHT MOVEMENTS<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">In previous posts I've talked about the need to progress bodyweight movements by using more difficult variations (1-arm pushups instead of regular pushups, 1-leg squats instead of regular squats, etc.). Of course when I say "the need" I am assuming that someone who is training in the first place is looking to actually improve. If you don't progress, why the heck are you training?</span><br />
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<span style="font-family: Arial;">Anyway, those were a few examples of how you could progress those movements without any extra equipment. However, if you happen to have a fully-loaded SHOP like I do, you can simply perform the movements with added resistance like a weight vest!!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1-LEG SQUATS W/ WEIGHT VEST (45 LBS)</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><object height="360" width="580"><param name="movie" value="http://www.youtube.com/v/Z8T0rU701oY&hl=en_US&fs=1?border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Z8T0rU701oY&hl=en_US&fs=1?border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="580" height="360"></embed></object></span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">PUSHUPS W/ WEIGHT VEST (75 LBS)</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Feet elevated and hands on blocks for greater ROM</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><object height="360" width="580"><param name="movie" value="http://www.youtube.com/v/d9b1i4v9G74&hl=en_US&fs=1?border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/d9b1i4v9G74&hl=en_US&fs=1?border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="580" height="360"></embed></object></span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I love the weight vest, and it can be added to virtually any movement: pushups, squats, pullups, dips, lunges, etc.</span><br />
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<span style="font-family: Arial;">I'm not saying anybody needs to go out and buy one, but for those who may be interested this is probably the best place to look:</span><br />
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<span style="font-family: Arial;"><a href="http://weightvest.com/">WEIGHT VEST</a></span><br />
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<span style="font-family: Arial;">And no I will not receive any commission if you go there, I'm just really happy with the product I have from them so I wanted to share the love!</span><br />
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<span style="font-family: Arial;">And yes, I did shave my head!</span>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com2tag:blogger.com,1999:blog-21411208082784642.post-67386845315315460892010-07-28T21:28:00.002-05:002010-07-28T21:30:58.495-05:00VITAMIN D<div style="background-color: black; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span id="internal-source-marker_0.6956675322329599" style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">There was a great article online the other day at the </span><a href="http://www.nytimes.com/"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">NY Times</span></a><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">:</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><h1 style="background-color: black; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.nytimes.com/2010/07/27/health/27brod.html?ref=health"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">What Do You Lack? Probably Vitamin D</span></a></h1><div style="background-color: black; color: white;"><a href="http://www.nytimes.com/2010/07/27/health/27brod.html?ref=health" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span></a><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">WHAT IT IS AND WHY IT IS IMPORTANT</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">From </span><a href="http://en.wikipedia.org/wiki/Vitamin_d" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Wikipedia</span></a><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> (with my comments in [brackets]):</span><br />
</div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Vitamin D is a group of fat-soluble secosteroids [A, E, and K are the others]…. Vitamin D</span><span style="background-color: transparent; font-size: 7.2pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: sub;">3</span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> is produced in the skin of vertebrates after exposure to ultraviolet B light from the sun or artificial sources, and occurs naturally in a small range of foods.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">When synthesized in the kidneys, calcitriol circulates as a hormone, regulating, among other things, the concentration of calcium and phosphate in the bloodstream, promoting the healthy mineralization, growth and remodeling of bone, and the prevention of hypocalcemic tetany. Vitamin D insufficiency can result in thin, brittle, or misshapen bones, while sufficiency prevents rickets in children and osteomalacia in adults, and, together with calcium, helps to protect older adults from osteoporosis. Vitamin D also modulates neuromuscular function, reduces inflammation, and influences the action of many genes that regulate the proliferation, differentiation and apoptosis [programmed death] of cells</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“Fat-soluble” means that these vitamins must be dissolved in fat before they can be absorbed in the bloodstream and carry out their vital functions. Also, any excess of these fat-soluble vitamins are stored in the liver, which means that they are not needed on a daily basis (that doesn’t mean it’s not a good idea to get them daily though).</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">From the NY Times article:</span><br />
</div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">HOW TO GET IT</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Primary Source: the sun (more specifically, ultraviolet B rays absorbed through the skin)</span></div><div style="background-color: black; color: white;"><br />
</div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><img height="339px;" src="https://lh6.googleusercontent.com/xmkB5UW8dOCEUJH9vj5UmhisV8NVDu2PgM3VllMG12Lmr3060otjgjw-lCvcolyy3_j23uoKqrxYLDhYAuN8LuDN9FHMvdjGptKfTZcEO3VcaZzpEQ" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;" width="520px;" /></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Other Sources: wild-caught oily fish (</span><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">salmon</span><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, mackerel, bluefish, and canned tuna) and fortified dairy products and cereal.</span><br />
</div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div class="separator" style="background-color: black; clear: both; color: white; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZp9i79nA2rOmXZs2SefCaboF42phbEO4MLZAr6jPhyphenhyphen3TS6hT2ggAMa-UwDWi3H0_zzW6t2wjv_m0m3tDJQcrQ6QO7bUfesPprgnBTM5YWM4rhBh4-jx-c27_qt4iMX9Sfpva1iUjLeS4/s1600/DSCF0121.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZp9i79nA2rOmXZs2SefCaboF42phbEO4MLZAr6jPhyphenhyphen3TS6hT2ggAMa-UwDWi3H0_zzW6t2wjv_m0m3tDJQcrQ6QO7bUfesPprgnBTM5YWM4rhBh4-jx-c27_qt4iMX9Sfpva1iUjLeS4/s400/DSCF0121.JPG" width="300" /></a></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">HOW MUCH TO GET</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The article quoted some recommended serum levels of vitamin D (>30 nanograms/milliliter), but that means you have to get a specific blood test to determine your current level and a follow-up test to see if you then exceed the minimum level. Instead just follow this simple advice to ensure adequate levels:</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Regular, </span><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: italic; font-weight: bold; text-decoration: none; vertical-align: baseline;">but not excessive</span><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, sun exposure during peak sunlight hours (10 AM – 3 PM), unprotected by sunscreen. If you stay outside for longer than about 10-15 minutes, then you can apply some sunscreen.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/3190255?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Chronic sunscreen use decreases circulating concentrations of vitamin D.</span></a></div><div style="background-color: black; color: white;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/3190255?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span></a></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Can’t I just supplement?</span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">While I do take a supplement, I keep it at a constant but minimum level. The dosage I take would not be enough to meet the minimum suggested serum level alone. Further, if acquired naturally through skin, the body has a built-in cutoff system that prevents excess levels of vitamin D. When enough is made, further exposure to sunlight will destroy any excess. If the source is an ingested supplement, it goes directly to the liver with no cutoff mechanism to prevent excess levels.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">In addition to the supplement, I also regularly eat wild salmon, tuna, and other fish that are natural sources of vitamin D.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I still try to make sunlight my main source. As a guy stuck in the office all day, it can be difficult to get outside during peak sunlight hours without getting yelled at! So I just make a concerted effort to get outside whenever possible: walking the dogs, throwing the football with Lauren, or even taking my SHOP workouts outside of the garage and into my driveway or the alley!</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">CONCLUSION</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Get some dang sunlight!</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">FAVORITE EXCERPTS / MORE FOOD FOR THOUGHT</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Although more foods today are supplemented with vitamin D, experts say it is rarely possible to consume adequate amounts through foods.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But the less sun exposure, the darker a person’s skin and the more sunscreen used, the less previtamin D is formed and the lower the serum levels of the vitamin. People who are sun-phobic, babies who are exclusively breast-fed, the elderly and those living in nursing homes are particularly at risk of a serious vitamin D deficiency.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Such low levels could account for the high incidence of several chronic diseases in this country, Dr. Holick maintains. For example, he said, in the Northeast, where sun exposure is reduced and vitamin D levels consequently are lower, cancer rates are higher than in the South. Likewise, rates of high blood pressure, heart disease, and prostate cancer are higher among dark-skinned Americans than among whites.</span></div><div style="background-color: black; color: white;"><span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="background-color: black; color: white;"><br />
<span style="background-color: transparent; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">ADDITIONAL INFO</span></div><div style="background-color: black; color: white;"><a href="http://health.nytimes.com/health/guides/nutrition/vitamin-d/overview.html" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">QUICK FACTS: Vitamin D</span></a></div><div style="background-color: black; color: white;"><a href="http://health.nytimes.com/health/guides/nutrition/vitamin-d/overview.html" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"></span></a></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-88565366151918532002010-07-26T13:45:00.000-05:002010-07-26T13:45:52.093-05:00MARATON DE RIO DE JANEIRO - UN RESUMEN DE LA CARRERA<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">**This is a guest post from my sister, who just competed in the Maraton de Rio de Janeiro with her husband Federico**</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">You can find my other Race Reports </span><a href="http://shoptraining.blogspot.com/2009/09/tour-des-fleurs-official-race-report.html"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">HERE</span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">, </span><a href="http://shoptraining.blogspot.com/2010/01/houston-half-marathon-race-recap.html"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">HERE</span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">, and </span><a href="http://shoptraining.blogspot.com/2010/02/texas-med-center-5k-race-report.html"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">HERE</span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Hola - from Argentina! Drew asked me to recap my race report, so here it goes... Federico & I ran the Rio de Janeiro Marathon (42Km) on July 18, 2010. Official Time: 4 hours 18 minutes 32 seconds (which is approximately 6 minutes per km). Not bad if I say so myself!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheY4REYK2UGiYZhV-cMvCJTIH4JLAYuQnfNXdnwexL9Pzo-oBUw80wRcIhUeNJOoxheQxREcAfpJxqRo5ersfySvIZCDqUU2YetLKxgExCMKAIdwLTZpxk3krc6jCGU9OGB_n5GyT888s/s1600/ajspic1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheY4REYK2UGiYZhV-cMvCJTIH4JLAYuQnfNXdnwexL9Pzo-oBUw80wRcIhUeNJOoxheQxREcAfpJxqRo5ersfySvIZCDqUU2YetLKxgExCMKAIdwLTZpxk3krc6jCGU9OGB_n5GyT888s/s320/ajspic1.jpg" /></span></a></div><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">We decided we would embark on a 23 week training program and run the marathon crossing the finish line together (the couple who runs together, stays together!). Before I get into to the training & the race, I want to tell you that this whole experience has been something we will always look back on and think "we did it!... together!!" We selected the Rio marathon based upon the view of the beach, not too many inclines, a cool course/ experience, and a great excuse to go to Brasil.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiMb0bfbIvCJOXGSFZtFlYDXV9LrXvpyb0COfwNTnZjgcRiA_Pepo5Odan2RA2QapXe0U60psuPhNPpYNQQR35yO429ajFus2OBMNSwCCELbrmLK1aRGOrkJvzpvBVA8BATjcN20eNj9A/s1600/ajspic2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" height="200" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiMb0bfbIvCJOXGSFZtFlYDXV9LrXvpyb0COfwNTnZjgcRiA_Pepo5Odan2RA2QapXe0U60psuPhNPpYNQQR35yO429ajFus2OBMNSwCCELbrmLK1aRGOrkJvzpvBVA8BATjcN20eNj9A/s400/ajspic2.jpg" width="400" /></span></a></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">As our Valentines Day gift to each other, we decided to start training on February 14! Here is a look at the breakdown of our "Distance Days"</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1/ Feb 14 - 3 miles, 5 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2/ Feb 21 - 3 miles, 5 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">3/ Feb 28 - 5 miles, 8 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">4/ March 7 - 5 miles, 8 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">5/ March 14 - 4 miles, 6.4 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">6/ March 21 - 6 miles, 9.6 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">7/ March 28 - 8 miles, 12.9 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8/ April 4 - 10 miles, 16 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">9/ April 11 - 8 miles, 12.9 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">10/ April 18 - 10 miles, 16 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">11/ April 25 - 12 miles, 19.3 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">12/ May 2 - 10 miles, 16 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">13/ May 9 - 14 miles, 22.5 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">14/ May 16 - 12 miles, 19.3 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">15/ May 23 - 15 mile, 24.1 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">16/ May 30 - 18 miles, 29 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">17/ June 6 - 12 miles, 19.3 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">18/ June 13 - 18 miles, 29 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">19/ June 20 - 14 miles, 22.5 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">20/ June 27 - 21 miles, 33.8 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">21/ July 4 - 15 miles, 24.1 K</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">22/ July 11 - 13 miles, 20.9 K</span><br />
<strong><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">23/ July 18 - RACE DAY, 26. 2 miles, 42 K</span></strong><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This is the same "Distance Day" training schedule I used for my first marathon in 2007. I think this is a friendly schedule if you are not in the recent habit of running for over an hour comfortably. I might have used the same outline for my long distance days, however I made many changes in general training. The biggest and most helpful change would be that I lift weights. This is HUGELY important. You do not train for a marathon by just running. You MUST lift weights. Your training (lifting & running) will vary as you go further into it, and you will have to adjust as your body responds to the many changes and demands. I consulted Drew many times throughout my training to ensure my weigh lifting was "SHOP-approved"... I can say that for me, the squats had the biggest impact on my leg strength. I have also recently dominated 75 push-ups, but that's a different blog! 23 weeks of training can be very monotonous, so make sure you add variety to spice things up. Not only did my "SHOP-approved" weight lifting improve my race time by over 30 minutes (that's right - 35 minutes people! I crushed my first time), but it also improved my general health of my joints and ability to recuperate faster after long runs. I previously experienced more knee pain, and longer periods of soreness after running. This training I was able to bounce back sooner, and just dominate as well. Thanks SHOP!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mr4k9s1QFQS4JyMgRkHXk-kivOicEmpYv413-bdmjslih9eVZtV5p8vgngflYv7gLpWeloIzaSWeN_7YCQCGi0eWTdps5Si_7n-uWffdLF_3yelPh_MlSDKkip3WeYRjmQJoJFSa-tE/s1600/ajspic3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mr4k9s1QFQS4JyMgRkHXk-kivOicEmpYv413-bdmjslih9eVZtV5p8vgngflYv7gLpWeloIzaSWeN_7YCQCGi0eWTdps5Si_7n-uWffdLF_3yelPh_MlSDKkip3WeYRjmQJoJFSa-tE/s320/ajspic3.jpg" /></span></a></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">There is not one secret that works for everyone... just push yourself (on your runs, and in the gym), and listen to your body and make adjustments.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">OK - now for the race day report!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">We arrived to Rio on the 16th to some seriously stormy weather. Thank goodness we had so many rainy training days! We were very nervous about the weather. One thing is to run in a little rain, it is another to run a race in fierce winds and torrential downpour! Luckily, the rain stopped for the race! Whew!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">We woke up at 4am, and were at the bus by 5:15 am to take us to the start line. The bus ride was about an hour long and took us to Recreio where we waited for over an hour. It was quite chilly outside, so we hunkered down next to a heater.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The race started at 7:30 am, and we were off! I was unfortunately already starving by 8am since I had breakfast at 4am (next time bring a snack). Every course is different, and no matter what you prepare for, there will always be surprises that serve as more of a mental challenge than a physical challenge. For example: the approximate 3-4 kilometer stretch where there was cobblestone every ten steps you took. I hated this, and it made this stretch take forever (and at such an early part of the race). But, we had constant views of the beach, which were quite nice.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEwaTtqAbLlXFg919tn6DBzrLHvxGWoPnUIKHcasLMecAaTO4eVCRXZ7zvKYYTtkAVAlvFg2Bs1kvCa6YeLpvEJKXkbtHSl-cZR5GHK_Ro9ks4zJb6pTM0NCio5sZry5T7ESTyRtxw_EQ/s1600/ajspic4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEwaTtqAbLlXFg919tn6DBzrLHvxGWoPnUIKHcasLMecAaTO4eVCRXZ7zvKYYTtkAVAlvFg2Bs1kvCa6YeLpvEJKXkbtHSl-cZR5GHK_Ro9ks4zJb6pTM0NCio5sZry5T7ESTyRtxw_EQ/s320/ajspic4.jpg" /></span></a></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The longest distance we trained to was 34 kilometers (21 miles), so we often hit a distance of 20 kilometers. I felt so strong at the halfway mark. I was mentally strong, and felt my legs just powering away. The course was completely flat thus far, so we hadnt experience any "challenges" yet. The only course surprise we had received was the total lack of crowd support. There were no cheering stations, or cool shows set up. We thought for sure there would be a "Carnaval Station" and a "Samba Station"... but no! Thank God for the iPods!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50HoTyYSwifoZ5Yc1b479fK3YUqUbN-mjAFOHx6MbO4OOvKPuDg8D7x1cX1nRE6atw4KRcdLeRPtO2JJdjqnUrPO_GSTnjcWmp35ZvJiCp9F_1Dvn-dhgI-VHw6V5feWTOQxB9zn68qQ/s1600/ajspic5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50HoTyYSwifoZ5Yc1b479fK3YUqUbN-mjAFOHx6MbO4OOvKPuDg8D7x1cX1nRE6atw4KRcdLeRPtO2JJdjqnUrPO_GSTnjcWmp35ZvJiCp9F_1Dvn-dhgI-VHw6V5feWTOQxB9zn68qQ/s320/ajspic5.jpg" /></span></a></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: xx-small;">Sailing through kilometer 22</span></div><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This was both of our favorite part of the race. Incredible views, and just feeling good (approx kilometer 24).</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO3D-_c7VyPoVV8zGIvC8RWw9ZNuJzC1ShTIER5EZ2FyF3vmo93pkSr4EhtH6hMzlBHK4QxT5dcq1HKIq3PXbPitH3pu8lw80FhDJHw3sNqoor9afuvdRtYws5_1ZTixROjkvALqGbEM0/s1600/ajspic6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO3D-_c7VyPoVV8zGIvC8RWw9ZNuJzC1ShTIER5EZ2FyF3vmo93pkSr4EhtH6hMzlBHK4QxT5dcq1HKIq3PXbPitH3pu8lw80FhDJHw3sNqoor9afuvdRtYws5_1ZTixROjkvALqGbEM0/s320/ajspic6.jpg" /></span></a></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: xx-small;">Sorry for the fuzzy pic - I was running you know!</span></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Federico and I both hit a slump around kilometer 33 when we entered Ipanema Beach. I am not sure if it was the recent incline that took some steam out of me, or just some other reason. Luckily we know better than to tell each other "I am dying", as the feeling of dying is contagious! So, as I was dying, I looked at Federico who seemed perfect - and vice versa. We made it through. I knew once we hit the Copacabana we were so close to being there. I was so focused on the need to see the final stretch that I dont think I once looked (or cared) about the beach while in Copacabana. Ha! Also, my power song came on just in time to get me going again! Thank you Muse "Uprising"!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Once we hit the home stretch, we were so excited. Every amount of pain that you feel in your legs disappears (momentarily) and you just love it. We grabbed hands and raised them as we crossed! WE DID IT!</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK-8rwWcngT2tjkSk7pN-P-PPGPdPI9tHw0VhInzH_W_uCYY8ENH2iMdwhhDFcn_5SS8D9dHg51nWo3jzE4e-yvZLyXeyCUmNUj1DJvhH8_qsptD087A8HmCQmEj9qh0Wd9chdZ1yh36k/s1600/ajspic7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK-8rwWcngT2tjkSk7pN-P-PPGPdPI9tHw0VhInzH_W_uCYY8ENH2iMdwhhDFcn_5SS8D9dHg51nWo3jzE4e-yvZLyXeyCUmNUj1DJvhH8_qsptD087A8HmCQmEj9qh0Wd9chdZ1yh36k/s320/ajspic7.jpg" /></span></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxsoV0aBh3TGoIFnLwy_UY_LELBrAyfDKOqD3-BsYXaeJVKUbF6USp-9JOTrsIycFO0rTXuc2hDSZd_K7b7_DCuljQE58iOkewI2eXC9EHwzDfTDS8VjdqxJyoSxGMKjGZUJaiDOZXvsE/s1600/ajspic8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" hw="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxsoV0aBh3TGoIFnLwy_UY_LELBrAyfDKOqD3-BsYXaeJVKUbF6USp-9JOTrsIycFO0rTXuc2hDSZd_K7b7_DCuljQE58iOkewI2eXC9EHwzDfTDS8VjdqxJyoSxGMKjGZUJaiDOZXvsE/s320/ajspic8.jpg" /></span></a></div><div style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: xx-small;">Rocking the SHOP t-shirt with the Marathon Medal at the Corcovado - Cristo Redentor</span></div></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-49195525689390139992010-07-24T15:14:00.000-05:002010-07-24T15:14:47.371-05:00CHANGES TO DISD SCHOOL LUNCHES<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Lauren and I get a weekend edition of the <a href="http://www.dallasnews.com/">Dallas Morning News</a> (it's free, so I think everybody gets it), and there was a really interesting article in it yesterday:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.dallasnews.com/sharedcontent/dws/dn/education/stories/DN-goodeats_24met.ART0.State.Edition2.4d76b9e.html">Dallas ISD taking lead role in making school lunches more nutritious</a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
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</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>FAVORITE EXCERPTS</b></div><blockquote style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="vitstorybody">So long, nachos. Hello, brown rice. Dallas school students can also say goodbye to high-sugar cereals, potato chips and sundry other snacks when they return to school this fall.</span></blockquote><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Finally! Not that school lunches have any impact on me since I don't have any kids, but this at least shows that somebody is paying attention and making things happen. This new system still may not be perfect, but who could argue that taking nachos off the menu isn't a step in the right direction!</div><blockquote style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="vitstorybody"><span class="vitstorybody">The marching orders to improve children's nutrition come from the top. First lady Michelle Obama has made the issue a hallmark of her office, and the U.S. Agriculture Department has a competition encouraging schools to offer more nutritious food.</span></span></blockquote><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I am absolutely not going to get into a political debate, but this is a move that I will applaud.</div><blockquote style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> <span class="vitstorybody"><span class="vitstorybody">Hamburgers and oven fries will be offered only once every two weeks at the middle school and elementary level. And breaded and pre-fried foods will be on the menu more sparingly. New items will include black bean burgers, hummus plates and Asian chicken bowls. Romaine lettuce and spinach will take the place of iceberg lettuce in salads. Brown rice will replace white rice.</span></span></blockquote><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Just like with most things, to truly make change it must be addressed via progressions. Rather than eliminating fries, they will bake them in the oven vs. deep-frying them and they will serve them less often. Continue to serve burgers, but instead of beef (low-quality, most likely) all the time mix in some black bean burgers. Iceburg lettuce = waste of space. So seeing this get replaced with spinach and romaine is a wonderful thing. Over time, significant changes will definitely take place.</div><blockquote style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="vitstorybody"><span class="vitstorybody">The healthy upgrades do come at a price. DISD already spends about $80 million each year providing 120,000 lunches, 46,000 breakfasts and 10,000 after-school snacks. The new menu's food and supplies could cost up to an extra $3 million this year, said Brad Trudeau, the district's director of food production and procurement.</span></span></blockquote><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sure $3 million is a lot of money, but let's be honest, it only represents a 3.75% cost increase over the previous year and an infinite improvement in quality. We can't even begin to calculate the costs saved in other areas such as a reduction in the childhood obesity epidemic, future healthcare costs saved for these children, and so on.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Bravo DISD.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-43989863475075956942010-07-24T14:57:00.000-05:002010-07-24T14:57:09.817-05:00EATING TO LIVE OR LIVING TO EAT?<div class="separator" style="clear: both; color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: left;"></div><div style="clear: left; color: white; float: left; margin-bottom: 1em; margin-right: 1em;"><span id="internal-source-marker_0.27848279150060096" style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I was on a plane about two weeks ago coming home from Minneapolis, and I saw the guy in front of me reading the Wall Street Journal. On the front page of the “Personal Journal” was the following article:</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<a href="http://online.wsj.com/article/SB10001424052748704288204575363072381955744.html"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Eating to Live or Living to Eat?</span></a><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Stomach vs. Brain: Discovering Why Some People Can Resist Dessert While Others Can’t</span><br />
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<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Needless to say, it caught my attention. When he was done reading it I asked him if I could take a look. If he objected, I was going to take it anyway and then kick his ass for being a jerk. Luckily for him, he didn’t object.</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The premise behind the article was actually very interesting (why are some people “able” to resist dessert while others are seemingly “unable”). They also used a scenario that hits very close to home…the office birthday party! Ever since I entered corporate America, I have been “that guy” who never eats cake or brownies at someone’s mid-afternoon birthday celebration. And I always get chastised for it, but it doesn’t bother me. I actually enjoy it! (Quick tangent: for my birthday, some of my co-workers served raw veggies, hummus, and fruit, and everybody destroyed it and raved about how good it was. For the next birthday, though, it was back to cake…how disappointing)</span></div><div style="color: white; margin-left: 1em; margin-right: 1em;"><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><img height="320" src="https://lh6.googleusercontent.com/UmOXffgH1X8CcmrJDIyW89m2EDAn4tUQhX63i5_ImGWUQq_-QhpyIESxxfDPuWP4VyoFVvRks6BkqzQIdIxxxIe_O4a0vTnBTB2QnEVXtAg78C4eow" width="320" /><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Basically what the article tells us is that there are two systems that govern hunger cues, the homeostatic system and the hedonic system.</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Eating for Survival – The Homeostatic System</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This system controls signals from your body to indicate that your body is lacking in something such as water, nutrients, or energy. </span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Eating for Pleasure – The Hedonic System</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This system is governed by the reward system in your brain. Simply seeing or smelling a food can result in the release of dopamine, which is a neurotransmitter that has many roles in the brain, one of which is reward.</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">FAVORITE EXCERPTS</span></div><blockquote style="color: white;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Scholars have understood the different motives for eating as far back as </span><a href="http://en.wikipedia.org/wiki/Socrates"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Socrates</span></a><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, who counseled, ‘</span><a href="http://www.quotationspage.com/quote/2480.html"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Thou shouldst eat to live, not live to eat.</span></a><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">’</span></blockquote><div style="color: white; margin-left: 1em; margin-right: 1em;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Socrates: Born 469 BC, Died 399 BC. That’s a long time ago, but he was obviously onto something!</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This reminds me of another of my favorite quotes, also from a Greek (but a physician, not a philosopher) who lived around the same time as Socrates:</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“Let thy food be thy medicine and thy medicine be thy food.”</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">-</span><a href="http://en.wikipedia.org/wiki/Hippocrates"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Hippocates</span></a><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, known as the father of Western medicine: Born 460 BC, Died 377 BC.</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><blockquote style="color: white;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">‘When obese people see high-calorie foods, a widespread network of brain areas involved in reward, attention, emotion, memory and motor planning is activated, and all the areas talk to each other, making it hard for them to resist,’ says Susan Carnell, a research psychologist at the New York Obesity Research Center at Saint-Luke's-Roosevelt Hospital and Columbia University and one of the investigators.</span><br />
<span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></blockquote><div style="color: white; margin-left: 1em; margin-right: 1em;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I really dislike this comment. Perhaps this is truly a “chicken or the egg” scenario, but I doubt it. The researcher gives the impression that obese people react differently to seeing the foods simply because they are obese. I tend to believe that certain people react differently to seeing foods and as a result (over time) they have become obese.</span></div><blockquote style="color: white;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Studies have found that a diet of sweet, high-fat foods can indeed blunt the body's built-in fullness signals. Most of them emanate from the digestive tract, which releases chemical messengers including cholecystokinin, glucagon-like peptide and peptide YY when the stomach and intestines are full. Those signals travel up to the brain stem and then the hypothalamus, telling the body to stop eating.</span></blockquote><div style="color: white; margin-left: 1em; margin-right: 1em;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This concept was the main premise behind the book </span><a href="http://shoptraining.blogspot.com/2009/09/what-im-reading.html"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">The End of Overeating</span></a><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">. More specifically, how the food industry manipulates the combination of sugar, fat, and salt in foods to influence the quantity of food people eat.</span></div><blockquote style="color: white;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Obesity also throws off the action of leptin, a hormone secreted by fat tissue that tells the hypothalamus how much energy the body has stored. Leptin should act as a brake against overeating, and it does in normal-weight people. But most obese people have an overabundance of leptin, and somehow their brains are ignoring the signal. All these findings beg the question, which came first? Does obesity disrupt the action of leptin, or does a malfunction in leptin signaling make people obese?</span></blockquote><blockquote style="color: white;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">…are some people obese because their brains overreact to tempting food, or do their brains react that way because something else is driving them to overeat? Researchers at Yale and elsewhere are turning to such questions next. ‘It's possible that these changes reflect how the brain has adapted to eating patterns in obese people, and that could create a vicious circle, putting them at risk for even more disordered eating,’ says Dr. Small.</span></blockquote><div style="color: white; margin-left: 1em; margin-right: 1em;"><span style="background-color: transparent; font-size: 12pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></div><div style="color: white;"></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-87162952538310337662010-07-18T10:34:00.002-05:002010-07-18T10:35:54.427-05:00CASE STUDY FOLLOW-UP<div style="color: white;"><span style="font-size: small;"></span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">If you haven't read the story behind the SHOP Training Case Study, you can find it <a href="http://shoptraining.blogspot.com/2010/07/program-design-case-study.html">HERE</a>.</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">The results from Max Out Day are in. The pre-test was as follows:</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">1-arm pushups - max reps with each arm</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">1-leg squats - max reps with each leg</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pullups - max reps</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">5k time trial</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;">RESULTS:</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="color: white; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><div><span style="font-size: small;">1-arm pushups - 7 (R), 5 (L)</span></div><div><span style="font-size: small;">1-leg squats - 10 (R), 7 (L)</span></div><div><span style="font-size: small;">Pullups - 6</span></div><div><span style="font-size: small;">5k time trial - 22:09</span></div><div><span style="font-size: small;"><br />
</span></div><div><span style="font-size: small;">First thoughts: there appears to be a dominant side! Nothing too shocking about this though, and there is a very easy way to shore up that discrepancy. When performing a unilateral exercise (e.g. 1-arm pushups), simply start with the weaker side. When you get to the stronger side, don't do more reps than you did with the weaker side even if you have some gas left in the tank.</span></div><div><span style="font-size: small;"><br />
</span></div><div><span style="font-size: small;">After talking through goals and such, I came up with the following template for the week:</span></div><div><span style="font-size: small;"><br />
</span></div><div><span style="font-size: small;"><span id="internal-source-marker_0.7851675848331596" style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 1</span> - <span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Strength Training</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 2</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Yoga</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 3</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Aerobic Conditioning (such as 5k, 10k, swimming, etc.)</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 4</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Explosive Training</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 5</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Anaerobic Conditioning (such as hill sprints or interval training)</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 6</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Integrated Circuit Training </span>(including burpees and other conditioning drills)<br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">DAY 7</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - Active Recovery (swimming, beach volleyball, walking, extra flexibility/yoga, rest, etc.)</span></span></div><div></div><div><span style="font-size: small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The basic template won't change much from week to week, but the specifics of each day will certainly change. The volume and intensity of strength training and occasionally the specific exercises will change, the form of conditioning will change, and the exercises used in the conditioning circuit will certainly change. I think this will provide a nice mix and I think the post-test after his 7 week training cycle will show some good improvements.</span></span></div></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-39258698961509017222010-07-11T15:07:00.000-05:002010-07-11T15:07:51.718-05:00PROGRAM DESIGN CASE STUDY<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;">SHOP TRAINING CASE STUDY</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhst8Z-fho6uA5n7koOmJ-gYh9WHdGyOVH-RMQiPGgQxROdrykvD_fC3H-os89C8QgtxsKY9OjZyOAYgKkTM-YNr_-m8fpPRICb1_-KUtDCrzI4CEa4ztWTQhyq-pMRjDHgtuN8hcd4M_0/s1600/SHOP_white.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhst8Z-fho6uA5n7koOmJ-gYh9WHdGyOVH-RMQiPGgQxROdrykvD_fC3H-os89C8QgtxsKY9OjZyOAYgKkTM-YNr_-m8fpPRICb1_-KUtDCrzI4CEa4ztWTQhyq-pMRjDHgtuN8hcd4M_0/s200/SHOP_white.jpg" width="200" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A friend of mine contacted me earlier in the week to get my thoughts on training while out of town (and I mean out of town for an extended period of time, not just the weekend). More specifically, he said he had "the intention of doing plenty of strength work without setting foot inside a gym."</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I already had a decent idea of the things he was interested in, but before I could actually put together a program for him, I needed to determine a few more things:</div><ul style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li>What are his goals?</li>
<li>What type of training does he actually enjoy?</li>
<li>What has his training consisted of for the past 6 months?</li>
<li>How much time per week can he commit to the program?</li>
</ul><span style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">After a little back and forth, I sent him a Google Doc containing the first 2 weeks of his program. I will share the details in a subsequent post.</span><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The next order of business was to establish a baseline. In order to have meaningful feedback at the end of the program, we need to know exactly where he is today. That means MAX OUT DAY!! However, since one of the criteria was "without setting foot inside a gym," that meant we had to get a little creative with our exercise selection and testing criteria. The test was as follows:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1-arm pushups - max reps with each arm</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">1-leg squats - max reps with each leg</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Pullups - max reps</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">5k time trial</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Since we didn't have the luxury of added resistance, we just had to use a more challenging variation of each particular exercise. Also, that makes it difficult to actually find a 1-repetition maximum, so instead we opted for max reps of each particular exercise (since we were going with harder variations, the total reps stayed relatively low).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Here is our trade-off: I gladly put the program together, and it was completely gratis. I will be available for ongoing technical support for the duration of the program (should he need it). In return, he will keep detailed records of his performances throughout the week and his progress over time. When possible he will provide video content that I can use on my blog. Also, at the end of the program, if he is happy with his progress and has achieved his short-term goals, he will write a guest post in which he details his experience with my programming.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A couple of things I hope to determine with this case study:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><ul style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li>I know I can effectively program for myself, but can I do it for others?</li>
<li>Equally as important as results, can I put together a program that has the correct mix of things "someone should do" and things "someone likes to do"?</li>
</ul>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-66548368838685054082010-07-11T14:32:00.000-05:002010-07-11T14:32:23.327-05:00JIU-JITSU UPDATEI've been training at Machado Jiu-Jitsu for a little over 3 months now and my attendance has been very consistent. Except for 2 weeks when I was out of town, I have been regularly 3 times per week.<br />
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Anyway, last Friday July 9th was belt testing! This is where you get to demonstrate the skills and techniques that have been taught over the previous 3 months so that the instructors can determine if you have demonstrated mastery of said techniques.<br />
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This was my first belt test and I had no idea what to expect. The testing was to begin at 7pm and go until 9pm, so I showed up at about 5:30pm to warm up and review some techniques with a few other people there. The best part about the more advanced guys is that they remember what it was like to be a white belt. There were several guys, ranging from blue belt to purple belt to brown belt, who offered to run through some technique with me.<br />
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After I was loose, we started from the feet. We reviewed some takedowns and some throws, and we would have to know several of each for the test. Next we moved to the ground and covered some guard passes and a few submissions once you passed guard (either from side control or the mount). We also had to know several escapes...this time when I was the guy on bottom of side control or the mount.<br />
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We practiced for well over an hour, and then it was time for the testing to start. We broke out into our various ranks...white belts stayed with white belts, etc. With about 6 instructors walking around, Master Carlos would shout out a situation (e.g. guard passes!) and then each of us would have to demonstrate anywhere from 2-4 techniques depending on the situation while the other instructors walked around and took notes and critiqued.<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW00tp1f1iP8wYAACZpHPg3FAmJlRygif2lN1_kANzLWEPO6qCgbIsLOJMtJYLQZPqB186COVJTTNHY7FtIKQL0H2tgajR0zsAOJz5F45rETDYBaC8Ysw4Ebc6nwhxClsguG0X_QQdp8w/s1600/drew+belt+test.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW00tp1f1iP8wYAACZpHPg3FAmJlRygif2lN1_kANzLWEPO6qCgbIsLOJMtJYLQZPqB186COVJTTNHY7FtIKQL0H2tgajR0zsAOJz5F45rETDYBaC8Ysw4Ebc6nwhxClsguG0X_QQdp8w/s400/drew+belt+test.jpg" width="300" /></a></div><br />
After 2 solid hours of technique work, plus the hour that I put in before hand, I was pretty well spent. I feel like I learned more in those three hours than in all of my training combined.<br />
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Also, before they actually awarded the new ranks to everybody, we each had one 5-minute round of rolling. There was an odd number of white belts, so they picked my to roll with a guy who was going for his blue belt. He definitely had better technique than I did, but I was able to hold my own and even get him in a few tough spots!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZbTKXAyEVzrIMgoQvNiP0DdEdRL0RX4S45F8K51cVSLKvCd364Y0aj5fWkj7NHTSN35JKkh0Y8V3BZniTg6GDccvDKAOncsnsFu7rzjvniFoMFNAP0Djf_GtNSu3QuQySGi7mPXvFsFY/s1600/July+9,+2010+Belt+Test.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZbTKXAyEVzrIMgoQvNiP0DdEdRL0RX4S45F8K51cVSLKvCd364Y0aj5fWkj7NHTSN35JKkh0Y8V3BZniTg6GDccvDKAOncsnsFu7rzjvniFoMFNAP0Djf_GtNSu3QuQySGi7mPXvFsFY/s400/July+9,+2010+Belt+Test.jpg" width="400" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">I'm in the back row towards the middle</span> </div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2-gE7FxVG2iKCfapZ6pBit0JdF9aSTLOjiii2tPsAwdG_gP22nWsgzuxJ24GoueZqolY3obEQDkJPcrxeX20CI4jZjYjgerd50qsI26-ITG8kTy__ZcSSZOX-E7nylRNbfmeeTbxG-aM/s1600/Instructors.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2-gE7FxVG2iKCfapZ6pBit0JdF9aSTLOjiii2tPsAwdG_gP22nWsgzuxJ24GoueZqolY3obEQDkJPcrxeX20CI4jZjYjgerd50qsI26-ITG8kTy__ZcSSZOX-E7nylRNbfmeeTbxG-aM/s400/Instructors.jpg" width="400" /></a></div><div style="text-align: center;"> <span style="font-size: x-small;">The instructors, Master Machado in the khaki gi third from right</span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">They belt test every three months, so in October I'll be going for a second blue stripe on my white belt. After three stripes, it will be time to move on to the blue belt!</div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-72560757215820141702010-05-31T14:23:00.000-05:002010-05-31T14:23:05.729-05:00WHAT I'M READING<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I just started a new textbook called "The Essentials of Sport and Exercise Nutrition." This is a text written by the guys at <a href="http://www.precisionnutrition.com/">Precision Nutrition</a>. It's approximately a 450 page text, and it is definitely not a quick read, so I think as part of my studying I will make each chapter into a blog post (not a bad way to review the material, eh?). There are two "units" of the textbook. Unit 1 covers Nutritional Science (starting at the atomic level) and Unit 2 covers the Art of Nutrition Coaching.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I read two chapters yesterday and filled out the accompanying workbook (basically some review questions to make sure you understand the material in each chapter).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>Chapter 0 - What is Good Nutrition?</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The best way to achieve any goal is simply to identify the limiting factors (in other words, what is stopping you from reaching that goal?) and remove them. From a health perspective, there are essentially three types of limiting factors:</div><ol style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li>Genetics</li>
<li>Physical Activity</li>
<li>Nutrition</li>
</ol><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Although genes play a role in every single function that occurs in the human body, it is <u>unlikely</u> that someone's genetics are their true limiting factor. Everyone has the ability to improve in some meaningful way, but perhaps not everyone can be an Olympic-level athlete. That leaves us with just physical activity and nutrition.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Exercise is a crucial component of health and longevity. Regular movement or activity of any kind is essential for maintaining movement quality throughout one's lifetime (think "use it or lose it").</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nutrition, however, is the most important aspect of one's health, and it is almost always the biggest limiting factor that prevents someone from reaching their health-related goals. So what is good nutrition?</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Good nutrition must meet four criteria:</div><ol style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li>it must property control <b>energy balance</b></li>
<li>it must provide <b>nutrient density</b></li>
<li>it must achieve <b>health, performance, and body composition</b> goals</li>
<li>it must be honest and <b>outcome-based</b></li>
</ol><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Now to cover each of those four in a little more detail...</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Energy balance is simply the relationship between all sources of energy intake and energy output. Someone can be in a state of energy balance, positive energy balance, or negative energy balance. There are also many ways of achieving energy balance. One can increase energy outputs to match a high level of energy inputs. One could also decrease energy inputs to match a low level of energy outputs. Also, any combination of those could also work.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">So should someone be in balance or in a positive or negative energy state? As with most questions, the answer is "it depends". There are positives and negatives to each scenario, and also whatever the "correct" answer for someone may be today will likely not be the case at some point in the future. Both positive and negative energy balance affect everything from metabolism to hormonal balance and mood.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A negative energy balance will lead to weight loss, but either a sustained or intense negative energy balance will also result in your body going into starvation mode. All non-survival functions will begin to slow down or shut down altogether (metabolic function, brain function, and reproductive function to name a few).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A positive energy balance will lead to weight gain (not necessarily bad if the weight is lean body mass), and it can also lead to poor health and cellular fitness. Plaques can build up in arteries, blood pressure and cholesterol can increase, and insulin resistance can result. Also, risk for certain cancers is correlated with weight gain (or being overweight).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Nutrient density is just the ratio of nutrients (vitamins, minerals, fiber, etc.) to calories in a food. A food with high nutrient density contains a large amount of key nutrients per 100 calories of food. Calorie density, on the other hand, is simply the ratio of calories to the actual weight of the food. Unless someone is purposely trying to gain weight (a young, undersized athlete or someone just wanting to pack on muscle for aesthetic purposes, etc.), the best combination of nutrient and calorie density for improving health would be a diet high in nutrient dense-foods and low in calorie-dense foods. The benefits of this combination or the following: easily controlled calorie intake (it is difficult to overeat broccoli!), longer periods of satiation, higher total essential nutrient intake, and more essential nutrients per volume of food.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Good nutrition is more than just weight loss or weight gain (which are just transient indicators of energy balance). Good nutrition must be a long-term set of habits that include goals related to health, performance, and body composition. To use an extreme example, someone who was solely interested in weight loss could get liposuction. In the short term, it would definitely result in a loss of body mass. However, it would do nothing for that person's health (think blood pressure, cholesterol, insulin sensitivity, etc.) or performance (performance doesn't have to be a sport, it could simply be moving around easily without pain).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Finally, good nutrition requires one to be honest with themselves and use outcome-based decision making. If someone says "I followed the plan exactly, but I still didn't lose the weight" then it is likely that one of two things is happening: they didn't really follow the plan, or the plan sucks. If someone consistently does the right things, results <u>must</u> follow. Cause and effect. So if the results aren't coming, it's time to evaluate both the plan and the compliance with said plan.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">My next blog will cover <b>Chapter 1 - Cell Structure and Function. </b>I'll try to strictly limit it to how nutrition impacts cellular structure and function.</div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-84614878484940229792010-05-23T18:28:00.000-05:002010-05-23T18:28:03.614-05:00MIKE TYSON AND ZION NATIONAL PARK<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Q: What do Mike Tyson and Zion National Park have in common?</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">A: I saw both of them last weekend!!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">First I'll cover Zion National Park...</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I wrote the first installment of destination training about 2 1/2 months ago (<a href="http://shoptraining.blogspot.com/2010/03/destination-training.html">HERE</a>), and Lauren and I just got back Sunday night from the second episode! This time we were in Utah (Springdale and St. George) trekking through <a href="http://en.wikipedia.org/wiki/Zion_national_park">Zion National Park</a>! </div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglzSz1BRRb2EUfS8YxqEP1m96owPI1yRky-9zmkgGzWRTLlKfR6LH4b4PCyfJ3Gxd9ZA2-opMtw80eYiM_ehyphenhyphenY1-DIXsc2GNOlMSj0pWG6UqnIvT71-ZsDK8xBqtvwpYwfm4yg8fw4eVY/s1600/DSC01240.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglzSz1BRRb2EUfS8YxqEP1m96owPI1yRky-9zmkgGzWRTLlKfR6LH4b4PCyfJ3Gxd9ZA2-opMtw80eYiM_ehyphenhyphenY1-DIXsc2GNOlMSj0pWG6UqnIvT71-ZsDK8xBqtvwpYwfm4yg8fw4eVY/s320/DSC01240.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">On Thursday morning we drove to Springdale, UT, which is where the entrance to Zion is located, and we hiked for about 5 hours! We went up to <a href="http://en.wikipedia.org/wiki/Angel%27s_Landing">Angel's Landing</a>, which was absolutely incredible! Once you got near the top, the path was only 3-4 feet wide with shear drops on either side...kinda freaky, but badass for sure.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="http://en.wikipedia.org/wiki/Angel%27s_Landing">ANGEL'S LANDING </a></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjea4xlkElxzanyYK6AQCP3W-QwEdNZ9ortrcS2QcaIYUIRDMGjn4g6O_vpJUisAhkAH6l7JBbOB2Rg7tQwgEmCJudGISUhbZhzibFfOMTogva1z2DokYB4O1GtBFo-HtgZ7cFQRlhQUIQ/s1600/DSC01248.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjea4xlkElxzanyYK6AQCP3W-QwEdNZ9ortrcS2QcaIYUIRDMGjn4g6O_vpJUisAhkAH6l7JBbOB2Rg7tQwgEmCJudGISUhbZhzibFfOMTogva1z2DokYB4O1GtBFo-HtgZ7cFQRlhQUIQ/s320/DSC01248.JPG" /></a></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg55hjZkF_3D-OS2ybYBs5EScSyd-aOtkBVEw6drG1Fk8wKZErnCdKBn-EGFO3TjGJfVTIRJ5TnS2DPQFeT7re3t9N1Fafd6ncIuFwECP_3UzdteTo8eFbLiyvRaZfd8St-FKSVklKnF9w/s1600/DSC01249.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg55hjZkF_3D-OS2ybYBs5EScSyd-aOtkBVEw6drG1Fk8wKZErnCdKBn-EGFO3TjGJfVTIRJ5TnS2DPQFeT7re3t9N1Fafd6ncIuFwECP_3UzdteTo8eFbLiyvRaZfd8St-FKSVklKnF9w/s320/DSC01249.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: left;">The second morning we woke up early and set out on a longer hike with greater elevation gain called <a href="http://www.zionnational-park.com/zion-observation-point-trail.htm">Observation Point</a>. The morning started off pretty chilly (mid-50's) and we were in the shade for the first 2 hours! Once we climbed high enough, and as the morning got older, we started to feel the sun. It warmed up to a very nice mid-70's temperature and it was incredible. Total distance round-trip was 8 miles, total hiking time was 6 hours, and total elevation gain was over 2,100 feet! The peak featured some spectacular views as well!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: left;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="http://www.zionnational-park.com/zion-observation-point-trail.htm">OBSERVATION POINT</a> </div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibFjkzGHt5lHVdCNHfp9-W1QlMkvBDLa1DweRxDvIU6bL3U6qZP4UJpUSoPBOHwmUDxAxRc200ohNUNKWg9bPqzIYvy8lXVzHpD6KnWJLdOOcjEhGgjQgw42hMMmeAK5Jdvdjkjxcwc7I/s1600/DSC01278.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibFjkzGHt5lHVdCNHfp9-W1QlMkvBDLa1DweRxDvIU6bL3U6qZP4UJpUSoPBOHwmUDxAxRc200ohNUNKWg9bPqzIYvy8lXVzHpD6KnWJLdOOcjEhGgjQgw42hMMmeAK5Jdvdjkjxcwc7I/s320/DSC01278.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"></div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzwHp8cWC2dy6-xEVQACgDbaA5qcH35iByoOQEf6w3SntqwcNqLQbTm0iHbl43crA6Bg8q2LKUb2MHv_xApVRl4HsSjpvXfHIBaitcsgobQObjmLjzxw-xtREf1grCGN-EycI0MAPGZc/s1600/DSC01297.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzwHp8cWC2dy6-xEVQACgDbaA5qcH35iByoOQEf6w3SntqwcNqLQbTm0iHbl43crA6Bg8q2LKUb2MHv_xApVRl4HsSjpvXfHIBaitcsgobQObjmLjzxw-xtREf1grCGN-EycI0MAPGZc/s320/DSC01297.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZOxSuo5WX8XipltjvjLNu-oU1wTF5InEHa-Emg_fAzhJ_QE6Dsi8Bamcb2HyxTkCHCN75G-pfpTboQ-jyXSSt4Y6nmx92VdeZ80s08sxfvLcPr1Pt9N9UTw0FWWotKAojlHlLOJCFix4/s1600/DSC01335.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZOxSuo5WX8XipltjvjLNu-oU1wTF5InEHa-Emg_fAzhJ_QE6Dsi8Bamcb2HyxTkCHCN75G-pfpTboQ-jyXSSt4Y6nmx92VdeZ80s08sxfvLcPr1Pt9N9UTw0FWWotKAojlHlLOJCFix4/s320/DSC01335.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Finally, to cap off a great weekend, guess who we saw in the Las Vegas airport while waiting for our return flight home...</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;">MIKE TYSON!!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><br />
</div><div class="separator" style="clear: both; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikOqBL8AkQHDq30GBwbX87ABdMeKed8wPgN-B7nLG59kYwp4KMfiapP-B0eKU8tsIMo-H99nkYu4nfij0qk6euGuo6fbrONH7TOJJDJ23EERjfeZZgblFeu413bHfj_UPPHYLxsRotyKw/s1600/DSC01357.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikOqBL8AkQHDq30GBwbX87ABdMeKed8wPgN-B7nLG59kYwp4KMfiapP-B0eKU8tsIMo-H99nkYu4nfij0qk6euGuo6fbrONH7TOJJDJ23EERjfeZZgblFeu413bHfj_UPPHYLxsRotyKw/s320/DSC01357.JPG" /></a></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I took that picture of him, and I was actually next in line to get my picture taken with him, but his entourage told him it was time to move on. DAMN! I actually thought about getting some video of him knocking me out...that would have gone viral in under 30 seconds!!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">In honor of Iron Mike, here are a few of my favorite quotes. Enjoy! </div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">"Everyone has a gameplan until they get punched in the face."</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">"My main objective is to be professional but to kill him."</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">"He called me a rapist and a recluse. I'm not a recluse."</div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-10843435791687474232010-05-23T17:30:00.000-05:002010-05-23T17:30:47.328-05:00FAMILY FUN AT THE TRACK<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Yeah you read that right, today is Sunday, and for fun Lauren and I went up to the track to spend some quality time together (and by "quality time" I mean we busted our asses running 800m intervals).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">After a thorough warm-up including foam rolling, stretching, and mobility drills for the hips, we headed up to the track. We spent about 15 minutes on the agility ladder performing various drills to get the blood flowing and to prepare for the more strenuous work we were about to do.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">The workout for today was 4 x 800m. We ran them separately, so while I was running Lauren was resting and vice versa. Since our times were comparable, our work:rest ratio was right at 1:1 (I'll detail the times below, but is was basically 2:30 of work followed by 2:30 of rest).</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Here were our times:</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>DREW</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #1 - 2:25</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #2 - 2:32</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #3 - 2:34</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #4 - 2:33</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">I was going to punish myself with some burpees if my 4th sprint wasn't faster than my 3rd...I barely made it!!</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><b>LAUREN</b></div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #1 - 2:29</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #2 - 2:34</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #3 - 2:33</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Sprint #4 - 2:33</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Lauren managed to improve her time from #2 to #3 and then maintained it for #4, so she was exempt from burpee punishment as well.</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">It was a solid workout, we were both completely spent by the end of it (there was a terrible head-wind on the home-stretch that really made us push), and it was sunny and not too hot (about 85 degrees).</div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-5112216117210360242010-05-17T22:00:00.000-05:002010-05-17T22:00:16.227-05:00CERTIFIED STRENGTH AND CONDITIONING SPECIALIST<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">I am officially a member of the National Strength and Conditioning Association (NSCA) and a true, card-carrying </span><span class="Normal__Char">Certified Strength and Conditioning Specialist (CSCS), although my card hasn’t arrived in the mail yet!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="" name="graphic03"></a></div><center style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><img alt="image" height="106" src="https://docs.google.com/File?id=dhpv52kk_122hj2djkdr_b" width="450" /></center><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><span class="Normal__Char" style="text-decoration: none;"><i>The CSCS is universally considered t</i></span><span class="Normal__Char"><i>he gold standard in the industry.</i></span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">I took the test about a week and a half ago (May 7</span><span class="Normal__Char"><sup>th</sup>), and I just got the results back this past Friday (May 14<sup>th</sup>) while Lauren and I were on our vacation in Utah (hiking and mountain biking).</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">So obviously I passed since I mentioned that I’m officially a member now, but I didn’t just pass…I got a 90% and I finished the 4 ½ hour test in approximately 1 ½ hours! That’s not to say it was easy, but rather that I studied my ass off and I was very well prepared. For the last 8 weeks I was up at 5:00 am (including Saturdays and occasionally Sundays) to study for about an hour and a half before I had to leave for work (but after enjoying a delicious mushroom and broccoli omelet with some coffee and a grapefruit). That’s considerably more than I studied for any one thing in college despite the fact that I was a double-major in Chemical and Environmental Engineering at </span><a href="http://www.rice.edu/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Rice</u></span></span></a><span class="Normal__Char">!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Anyway, back to the CSCS…</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="" name="graphic04"></a></div><center style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><img alt="image" height="151" src="https://docs.google.com/File?id=dhpv52kk_123c85k5fgc_b" width="150" /></center><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Taken straight from the website:</span></div><blockquote><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. Recognizing that their area of expertise is separate and distinct, CSCSs consult with and refer athletes to other professionals when appropriate.</span></div></blockquote><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">What I really liked about this designation and the studying that was required was that the foundation was based on anatomy, physiology, kinesiology, and biomechanics. It obviously includes detailed sections for exercise prescription, but even those sections are scientifically-backed as opposed to just throwing out blanket statements for a general population. Further, the CSCS is sport- and athlete-specific. It is not geared towards the typical personal training client.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">More about my CSCS in a future post! Just one piece of the puzzle that is life! </span></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com1tag:blogger.com,1999:blog-21411208082784642.post-57166115953974374282010-05-17T21:57:00.000-05:002010-05-17T21:57:37.133-05:005 WAYS TO BE INVINCIBLE<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">The folks at </span><a href="http://www.precisionnutrition.com/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Precision Nutrition</u></span></span></a><span class="Normal__Char"> put together another great article that touches on nutrition and related topics, but it’s actually more about human nature! Very interesting stuff!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.precisionnutrition.com/5-ways-to-be-invincible"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>5 Ways to Be Invincible</u></span></span></a></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Here’s the opening line, and needless to say it hooked me:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="color: #999999;">Do you think the following habits would enhance your chances of living a long, healthy and productive life?</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><ul style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="color: #999999; text-decoration: none;">Exercisi</span><span class="Normal__Char" style="color: #999999;">ng for 2 </span><span class="Normal__Char" style="color: #999999;">½</span> <span class="Normal__Char" style="color: #999999;">hours each week</span></li>
<li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="color: #999999; text-decoration: none;">Maintaining a healthy body weight (BMI under 25)</span></li>
<li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="color: #999999; text-decoration: none;">Eating at least 5 servings of fruits and vegetables each day</span></li>
<li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="color: #999999; text-decoration: none;">Not smoking</span></li>
</ul><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">So it seems pretty clear that the answer is a resounding “YES” right? Well, according to one study sample that is presented in the article, only 3% of Americans engage in all of these behaviors! That is embarrassingly low.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">A few more interesting statistics from the article: </span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><ul><li><span class="Normal__Char">50% of Americans will die of either cardiovascular disease or cancer! Check out some of these diagrams that detail the contribution of environment and lifestyle on cancer:</span></li>
<li><span class="Normal__Char">49% of Americans take prescription drugs (<span class="Normal__Char"><i>I’d love to know if this statistic is actually 49% of American </i><span class="Normal__Char"><i><u>adults</u></i></span><i> or just Americans. If it is the latter, imagine how high the percentage of American adults who are on prescription drugs would be once you remove children and adolescents!</i></span>)</span><span class="Normal__Char"> </span></li>
<li><span class="Normal__Char">The cost (both direct and indirect) of cardiovascular disease in 2008 was estimated to be $475 billion.</span></li>
</ul><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Now, for the conclusion of the article, several of the experts on staff at Precision Nutrition answered the following question:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><blockquote><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">If you could only choose 5 top strategies to prevent disease and enhance wellness, what would those be?</span></div></blockquote><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Of course most of them mentioned the importance of eating plenty of vegetables and getting adequate exercise, but quite a few of the responses included some of the lifestyle habits that we don’t often think about such as sleep, stress management, socializing, and accountability. Coincidentally I blogged about each of these in a previous post </span><span class="Normal__Char"></span><a href="http://shoptraining.blogspot.com/2010/03/what-im-reading.html"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>HERE</u></span></span></a><span class="Normal__Char">.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;"><b>SLEEP</b> – </span><span class="Normal__Char">Sleep and rest help keep a clear and focused mind, as well as allowing for better control over our hormonal physiology.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char"><b>STRESS</b> – Excessive stress can hinder every component of our lives, and most stress is either imaginary or self-imposed. Purge stressors.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char"><b>SOCIALIZING</b> – </span><span class="Normal__Char">Basically, 100% of the longest-lived societies on the planet have strong social networks…why try to reinvent the wheel?</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char"><b>ACCOUNTABILITY</b> – A lack of success is very rarely a case of “I tried, but it didn’t work.” More likely it is something along the lines of “I didn’t make the necessary changes to achieve my goals.”</span></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-41947833159806155692010-04-23T07:49:00.002-05:002010-04-23T07:49:37.777-05:00WEIGHING THE EVIDENCE ON EXERCISE<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">The New York Times just ran an article titled </span><a href="http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html?emc=eta1"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Weighing the Evidence on Exercise</u></span></span></a><span class="Normal__Char"> in which it discusses the effects that exercise has on bodyweight. All in all, I thought it was a really good article. The author presents the latest evidence from the scientific community, but excludes the sensationalism and personal anecdotes that were littered throughout that terrible article from TIME Magazine titled </span><a href="http://www.time.com/time/health/article/0,8599,1914857,00.html"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Why Exercise Won’t Make You Thin</u></span></span></a><span class="Normal__Char"> (don’t forget about my blog post about that article </span><a href="http://shoptraining.blogspot.com/2009/09/why-exercise-wont-make-you-thin_5000.html"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>HERE</u></span></span></a><span class="Normal__Char">).</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">A couple of my favorite parts:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">“Exercise burns calories, no one doubts that, and so it should, in theory, produce weight loss, a fact that has prompted countless people to undertake exercise programs to shed pounds. Without significantly changing their diets, few succeed.”</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">“…a growing body of science suggests that exercise does have an important role in weight loss. That role, however, is different from what many people expect and probably wish. The newest science suggests that exercise alone will not make you thin, but it may determine whether you stay thin, <span class="Normal__Char"><b><i>if you can achieve that state</i></b></span>.” [emphasis mine]</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">“In a study published late last month in The Journal of the American Medical Association, researchers from Harvard University looked at the weight-change histories of more than 34,000 participants in a women’s health study. The women began the study middle-aged (at an average of about 54 years) and were followed for 13 years. During that time, the women gained, on average, six pounds. Some packed on considerably more. But a small subset gained far less, coming close to maintaining the body size with which they started the study. <span class="Normal__Char"><b><i>Those were the women who reported exercising almost every day for an hour or so</i></b></span>.” [emphasis mine]</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">“…if you can somehow pry off the pounds, exercise may be the most important element in keeping the weight off.”</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">I really liked the fact that the author simply presented the evidence as is and lets the reader decide how (if at all) to apply it to their own lifestyle. Providing a blanket exercise or diet prescription to a large population will never work because those two concepts are highly variable among individuals.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">The truth is there are no universal truths.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">This article was from the </span><a href="http://well.blogs.nytimes.com/tag/phys-ed/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>PHYS ED</u></span></span></a><span class="Normal__Char"> section of the NY Times Health Blogs. I have only glanced at the article archives, but it appears to be a pretty solid source. Here are a few others that caught my eye:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://www.nytimes.com/2010/04/20/health/20brod.html?ref=health"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Risks for Youths Who Eat What They Watch</u></span></span></a></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><a href="http://well.blogs.nytimes.com/2010/01/27/phys-ed-how-exercising-keeps-your-cells-young/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>How Exercising Keeps Your Cells Young</u></span></span></a></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0tag:blogger.com,1999:blog-21411208082784642.post-51287162248715090462010-04-22T08:00:00.000-05:002010-04-22T08:00:12.034-05:00ACTIVE RELEASE TECHNIQUES<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"> </div><span class="Normal__Char" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">One of my main goals following hip surgery was to restore movement and mobility of my hip, but not just to the level that it was at previously…I wanted to exceed my previous levels! Proper movement doesn’t just feel better, it actually results in improved training, increased resistance to injury, and improved restoration and recovery from training (not to mention the obvious longevity benefits).</span><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">My surgery cleared up the movement limitation related to my bone structure, now I have to deal with the limitation related to my soft tissue structure (muscle, fascia, tendons, etc.).</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">This is where </span><a href="http://www.activerelease.com/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Active Release Techniques</u></span></span></a><span class="Normal__Char"> (ART) come into play!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="" name="graphic02"></a></div><center style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><img alt="image" height="105" src="http://docs.google.com/File?id=dhpv52kk_119f4ks63dq_b" width="370" /></center><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">Taken straight from the website, ART is a “</span><span class="Normal__Char">soft tissue system of movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves.” Muscles and other soft tissues can develop tough, dense scar tissue in areas as a result of acute conditions (pulls, tears, collisions), accumulation of small tears (micro-trauma), and from a lack of oxygen (hypoxia). This scar tissue restricts tissues that need to be able to move freely and as a result muscles can become shorter and weaker, tension on tendons can cause inflammation, and nerves can become trapped.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">So, I found an ART provider right by my office and made an appointment to get checked out. This guy performed a very thorough battery of tests to assess my movement quality and to determine areas where I may have issues. Not surprisingly, my hamstrings were tight, my hip flexors and hip rotators were tight, my pelvis was in poor alignment (anterior tilt) and my mobility was pretty bad as a result. I do sit at a desk all day, which pretty much explains every one of those conditions! Although I do foam rolling (a form of soft tissue work) and mobility almost every day, that only takes about 15 minutes. Conversely, I am sitting down at my desk every weekday from about 8:00 am to 6:00 pm (10 hours), plus roughly an hour roundtrip commute…11 hours everyday in the seated position. This is a big problem!! I can do all the soft tissue work in the world and this ART practitioner can work his magic on my affected areas, but if I keep up the same behavior that caused the problems in the first place, none of it will matter!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Back to my ART session…. As part of the assessment, I had to lie on my back while he pushed my knee towards my chest (the other leg remained flat). It didn’t come very close to my chest, and he said it was due to my anterior pelvic tilt (top of my pelvis was tilted forward as a result of excessively tight hip flexors). With my pelvis in that position, my hip will essentially hit a “road block” before it can be flexed fully. To treat this, he put manual pressure on my hip flexors while my hip and knee were in the flexed position. I then performed a series of contract-relax motions (while he resisted my movement so my leg wasn’t actually going anywhere) and after each contract sequence he would push my knee further towards my chest. After just 3 attempts, my knee was able to move all the way up to my chest with ease!! I was in uncharted territory!!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">There were several other tests that I initially failed and then magically passed after just a few minutes of soft tissue manipulation. Now don’t ge</span><span class="Normal__Char">t me wrong, the changes he was able to make are not permanent. In fact, if I don’t work hard to maintain this soft tissue quality and movement it will all have been for naught. After all, I will create soft tissue “damage” every time I train, but now it will be up to me to manage this damage as well as I possibly can.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">There was also one of those “it’s a small world” moments at my first appointment. As soon as I walked in, he introduced himself to me and said “you look familiar.” I figured he was just trying to be personable, so I responded “well maybe, but this is my first time in this gym.” He then asked me if I train in jiu jitsu over at Carlos Machado’s, and I said </span><a href="http://shoptraining.blogspot.com/2010/03/jiu-jitsu-update.html"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>F*CK YEAH I DO</u></span></span></a><span class="Normal__Char">! This guy is actually a purple belt under Carlos Machado!!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">As if this situation couldn’t get any better, this guy offices in the </span><a href="http://telosfitnesscenter.com/"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Telos Fitness Center</u></span></span></a><span class="Normal__Char">, which is a bad-ass gym, and they just happen to have 2,500 sf of jiu jitsu mats down in the basement of the facility! I had two appointments with this guy last week for ART, and after the second appointment we went downstairs and rolled (that’s jiu jitsu for “practiced”) for an hour. Since he’s a purple belt, he could toss me around quite a bit (he’s also pretty big…about my height but about 225 lbs compared to my 195 lbs), but he also taught me quite a few things. We’re going to try to get some weekly rolling in!</span></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com2tag:blogger.com,1999:blog-21411208082784642.post-38682299633616755522010-04-12T07:41:00.000-05:002010-04-12T07:41:58.926-05:00JAMIE OLIVER'S FOOD REVOLUTION - EPISODE 2<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">Check out my <a href="http://www.blogger.com/goog_120222015">RECAP of </a></span><span class="Normal__Char"><a href="http://shoptraining.blogspot.com/2010/04/jamie-olivers-food-revolution.html">Episode 1</a> of ABC’s new show called </span><a href="http://abc.go.com/shows/jamie-olivers-food-revolution"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Jamie Oliver’s Food Revolution</u></span></span></a><span class="Normal__Char">.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif; text-align: center;"><a href="http://www.blogger.com/post-edit.g?blogID=21411208082784642&postID=3868229963361675552" name="graphic02"></a></div><br />
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<center style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><img alt="image" height="168" src="http://docs.google.com/File?id=dhpv52kk_117d5kpr4cv_b" width="432" /></center><br />
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</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">For all episodes and other short clips, go to </span><a href="http://www.hulu.com/jamie-olivers-food-revolution"><span class="Hyperlink__Char"><span class="Hyperlink__Char"><u>Hulu’s “Jamie Oliver’s Food Revolution” Channel</u></span></span></a><span class="Normal__Char">.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;"><b>Episode 2</b></span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char"><object height="296" width="512"><param name="movie"
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</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char"><b>RECAP</b></span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">EPISODE 2</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Jamie invited some of the kids from the elementary school to his kitchen (just some retail space in the town that they built out for him) to run a little experiment. All of the kids know what chicken nuggets are, but none of them wanted to eat the <span class="Normal__Char"><u>real</u></span> chicken that he prepared for them yesterday (see my previous post about Episode 1 <a href="http://shoptraining.blogspot.com/2010/04/jamie-olivers-food-revolution.html">HERE</a>). So, he ran what he calls a “fool proof” experiment to see if these kids would still like chicken nuggets if they knew how they were made.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">He proceeded to take a whole chicken and cut off the breasts, thighs, legs, and wings. He chopped up the remainder of the carcass and threw it in a food processor to make a chicken “sludge” that looked absolutely disgusting. He ran it through a strainer to remove the bones, but all of the rest of the non-meat (e.g. connective tissue) was still in there. He then formed little patties, breaded them, and fried them up in a skillet. All of the kids were thoroughly disgusted. However, when he actually offered the finished nuggets for them to eat, they all accepted!!</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">In the next part, he returns to the elementary school for a shot at redemption. The catch this time is that the kids will only have one option…Jamie’s meal! This time he prepares a tuna pasta with seven veggies, a mixed salad, and homemade focaccia bread.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">My favorite part about this segment:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><ul style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="text-decoration: none;">The </span><span class="Normal__Char">lady from the school board tells him that he doesn</span><span class="Normal__Char">’</span><span class="Normal__Char">t have enough vegetables in his dish! Despite the fact that it contains seven different veggies, the volume just wasn</span><span class="Normal__Char">’</span><span class="Normal__Char">t enough. <b>SOLUTION: add French fries!!</b> That</span><span class="Normal__Char">’</span><span class="Normal__Char">s right, French fries technically count</span><span class="Normal__Char"> as a vegetable.</span></li>
</ul><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">Jamie then checks back in with the family that I mentioned from Episode 1 to see how they were doing. After each person said they loved the recipes and were surprised how easy they were to make, he decided to check in the fridge. Sure e</span><span class="Normal__Char">nough, all of the food he bought was still in there and they hadn’t eaten any of it! The daughter revealed that they had been eating pizza all week since they didn’t have their deep fryer anymore.</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char">Interesting piece:</span></div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><ul style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><li class="Normal" style="margin-left: 0pt;"><span class="Normal__Char" style="text-decoration: none;">The teenage boy from this family was </span><span class="Normal__Char">taken to the doctor to evaluate his health. The doctor, before performing any tests, tells him that he likely has diabetes based on the discoloration of the skin on his neck. Fortunately for the kid, the test came back negative, but the doctor told him i</span><span class="Normal__Char">t would only be a matter of time if he didn</span><span class="Normal__Char">’</span><span class="Normal__Char">t make drastic changes.</span></li>
</ul><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">Jamie offers the kid one-on-one cooking lessons so that he won't be dependent on his parents for meals (which hasn't seemed to work out very well), but more importantly because it will help him with the ladies!</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><br />
</div><div class="Normal" style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;"><span class="Normal__Char" style="text-decoration: none;">Back at the cafeteria, the kids actually enjoyed his meal (amazing what happens when you take away an option like pizza)! The one problem, his meal came in over budget. The woman from the school district allows him to continue his project after Jamie's assures her that he can get the costs down. He is even allowed to extend the program to the local high school to see how his ideas will work with a different demographic.</span><br />
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<span class="Normal__Char" style="text-decoration: none;">Episode 3 Recap following soon... </span></div>Drewhttp://www.blogger.com/profile/17776137748331519247noreply@blogger.com0