Tuesday, July 26, 2011

GTS Canine Unit

Dogs and humans have much in common.

Most dogs get cooped up in the house all day...
Most humans get cooped up in an office all day...

Stress and inactivity can be a perfect recipe for disaster both mentally and physically...

This is your reminder to take care of your mind and body with some type of daily activity...

Do this (Henry Post 10-15 minute Sprint Training)...

to avoid this... 

Thursday, July 21, 2011

The Silent Killer

Thanks to Joe for sending this over!

Here's a great article on American Sugar Consumption entitled The Silent Killer...

Below are a few highlights if you can't read the whole article:

  • “We’re manufacturing type-2 diabetes in the same way we would skin cancer if the guidance was for people to sit on the beach all day, every day,” 
  • one in three adult Americans now has type-2 diabetes or pre-diabetes,
  • What’s worse, the rest of the world is mimicking our diet and following the lead of our diabetes guidelines...World Health Organization pinned the number of diabetics at 350 million, 70 million higher than previous estimates, and more than double the number from 1980.
  • “Diabetes, along with obesity, is looming as the biggest epidemic in human history,”
  • Food makers... pour 160 pounds of sugar per person per year into the food U.S. supply, a recipe for fat profit margins and waistlines both.
  • Most Insurance companies don’t cover nutritional counseling for prediabetics, even though this is the last chance to forestall the onset of a dietary disease.
  • Drug firms sell tens of billions of dollars worth of diabetes drugs every year to help us manage all that sugar. Diabetes will take its sweet time killing you, so you’ll be filling expensive prescriptions for years, if not decades, as it picks you apart.
  • THE SOLUTION LIES with you. If you’re among those with or threatened by type-2 diabetes, you can very likely beat the disease, starting with a diet overhaul. 
  • The cornerstone of my anti-diabetes plan was the elimination of what had become my metabolic poison: excessive carbohydrates, especially simple sugars.
  • The sugar load that comes from snack foods and soda has been divorced from the fiber that once surrounded it in foods; and concentrated in forms, such as soda, that allow vast quantities to jolt the bloodstream, panicking the pancreas and leading to an over-secretion of insulin. Our metabolic systems weren’t designed to handle anywhere near that load, and our body’s ancient sensors for hunger and satiety are now easily tricked.
  • Fixing the problems of glucose intolerance and insulin resistance, which lead to chronically high and/or volatile blood sugar, and eventually type-2 diabetes, means learning basic truths about what you put in your body every day:
  • Control your carbs--or type-2 diabetes will control you...  A low-carb diet is ideal for anyone who has type-2 diabetes or is at high risk for it.
  • Someone with prediabetes or diabetes should be wary of consuming more than 100 grams of carbs a day... and those carbs should come from healthy sources such as vegetables and and nuts. The more you exercise, the more carb-tolerant your body will become. If you want to consume more than 100 carbs grams a day, work out more to account for them.
  • Complex carbs, like simple sugars, can easily be over-consumed... a trickle of the wrong carbs is preferable to an avalanche of the better ones. Sure, whole-wheat bread falls lower on the glycemic index (GI) than white bread. Yet both products break down into glucose. The same goes for brown rice versus white rice. Consume a lot of even low-GI carbs, and your bloodstream can become overwhelmed by too much glucose.
  • Don’t assume you’re eating healthfully just because you’re not overweight. As it turns out, 10 to 15 percent of those with insulin resistance, the condition underlying type-2 diabetes, are not overweight. Among other populations, particularly in Asia, the percentage of normal-weight diabetics is actually much higher.

Read more: http://www.livestrong.com/blog/blog/the-silent-killer/#ixzz1SkTbmnGj
Authors Book... Sugar Nation 

Need an accountability program?
Help learning how to control your diet?
How to integrate a healthy nutrition plan into your lifestyle?
Ask about Online GTS Nutrition Coaching...

Tuesday, July 19, 2011

You booze, you lose...

Stupid title, yes. It's also not entirely accurate.

Saw some interesting data looking at the impact of weekend binge drinking with one of my nutrition clients...

Client Description: Active Male, Mid 30's

Begininning of Week (Monday, Began GTS Nutrition Program)

  • Starting weight: 183.4 lbs
  • Starting Measurements:
    • Arm (relaxed): 13
    • Arm (flexed): 15
    • Neck: 15
    • Thigh: 23
    • Waist: 33
    • Hips: 36
    • Chest: 41
    • Arms & Chest: 48 1/2
End of week (Friday)
  • Weight: 180.4 (4 lb decrease)
  • No Measurements
Weekend - A pre-planned Guys Trip... 2 Days of Boozing.

Monday the following week.
  • Weight: 189.4 lbs (+ 6 lbs from one week ago, + 9 lbs from 3 days prior)
  • Measurements:
    • Arm (relaxed): 13
    • Arm (flexed): 15 1/4
    • Neck: 15 3/4 (+3/4 inch increase from starting week)
    • Thigh: 24 (+1 inch increase from starting week) 
    • Waist: 34 (+1 inch increase from starting week)
    • Hips: 36 1/2 (+1/2 inch increase from starting week)
    • Chest: 41
    • Arms & Chest: 48 1/2
Tuesday the following day (Back on GTS Nutrition program and post-detox workout)
  • Weight: 182.8 (~ 7 lb drop from Monday)
Why this is interesting...
  1. You can see how drinking alone can cause quite the increase in measurements and weight.
  2. Notice that the majority of inches was gained in the mid section, hips and thighs.
  3. According to my client, he didn't go overboard while eating that weekend. 
  4. He enjoyed himself for a weekend, but was able to quickly recover by getting back on the nutrition plan.
Get back on track!

This summer there will be no shortage of parties.  Although I don't advise drinking while you're looking to accomplish a performance/nutritional/fat loss goal, I understand situations arise.  

So while you're out with friends make sure the party doesn't spill over to the next day or week... Drinking often leads to poor food choices as you're feeling lazy and your body is recovering.  You can see how 2 days of drinking can add up quickly on the body.  If you're going to put your body through it, plan to get it back on track immediately!

Need help getting back on track?  Ask about Online GTS Nutrition Coaching...

International Powerlifting League (IPL)

For those strength enthusiasts out there, The International Powerlifting League (IPL) has been formed! The IPL is a world federation that will act as the governing body for the USPA in the United States and countries worldwide. There are multiple US federations, but only a handful of World federations. In order to meet the needs of the members of the USPA the IPL was formed.

The IPL will be holding its inaugural World Championship November 30 to December 4 at the Golden Nugget Hotel Casino in Las Vegas, Nevada. The Golden Nugget recently had 380 million in renovations and looks fantastic! The hotel is incredible and offers a wide range of room types and a variety of great restaurants. Details will be available soon on the IPL and USPA website.

The inaugural IPL World Powerlifting Championship in Las Vegas will be open to all lifters and will include raw and single ply. It will also include a World Cup for the multi-ply division. There will not be any pre-qualification, for this year only. Several countries have shown great interest and will be sending teams.

The Schedule of events for the IPL Worlds Nov 30 to Dec 4 will be the following:

  • Wed, Nov 30: All women and men up to 165, raw and single ply Full Power.
  • Thurs, Dec 1: Men's 181,198,220 raw and single ply Full Power.
  • Fri, Dec 2: Men's 242,275,308,308+ raw and single ply Full Power.
  • Sat, Dec 3: Multiply World Cup, Full Power and Bench only.
  • Sun, Dec 4: Bench only and Deadlift only, raw and single ply for men and women.

The IPL website is: http://www.powerlifting-ipl.com/ However it is currently under construction and will be available soon.

(Via Powerlifting Watch) Check out the news about the International Powerlifting League (IPL)

Looking to try something different?

We'll have a crew from 4 Star Gym and Game Time Strength competing in this event. If you're interested in training, a program, or jumping on the team, let me know!

Killing it!

Thursday, July 14, 2011

Wednesday, July 13, 2011

New Balance Minimus

Just picked up a new pair of Minimalist Training shoes that I'm digging.

The New Balance Minimus

Comes in 3 variations:

  • Trail Running
  • Road Running
  • Cross Training

Wasn't a huge fan of the colors for the Cross Trainers. Loved the soles on the Trail Running shoes so I ended up going with them.  

I do love my Vibrams, but my one issue with them is I'm clumsy and I've ended up stubbing my pinky toes on just about everything imaginable on the weight room floor. I'm pretty sure they are both broken at the moment.

These shoes still give you that barefoot feel, with an enclosed toe.  Plus the sole is flatter and a little more sturdy then the Nike Free's, so I like these for weight training.

Note: If you're planning to pick up any pair of minimalist running shoes, EASE your way into them.  If you're not used to them it puts a lot of strain on the calf, Achilles tendon and musculature of the foot. Don't just jump into a 3 mile run with them on... start out with a few small hills, and wear them to the gym or walking first. 

Tuesday, July 12, 2011

20 Things You Didn't Know About Sugar

Interesting article I came across on Discover Magazine... "20 things you didn't know about Sugar"

A few highlights...
1 The average American eats 61 pounds of refined sugar each year, including 25 pounds of candy. Halloween accounts for at least two pounds of that.

2 Trick: Sugar may give you wrinkles via a process called glycation, in which excess blood sugar binds to collagen in the skin, making it less elastic.

3 Or treat: Cutting back on sugar may help your skin retain its flexibility. So actually, no treats.

5 In 1747 German chemist Andreas Marggraf discovered that the sugar in a sugar beet is identical to that in sugarcane. In 1802 the first beet-sugar refinery began operations, bringing cheap sweets to northern climes.

6 More than half the 8.4 million metric tons of sugar produced annually in the United States comes from beets.

7 Can you imagine eating 16 sugar cubes at one sitting? You probably have. That’s a little less than what is contained in a 20-ounce bottle of cola.

9 The artificial sweeteners saccharin and aspartame were found accidentally when lab workers doing research that had nothing to do with sweetening put a bit of the test compounds in their mouths and liked what they tasted.

11 The scientists who discovered sucralose (now sold as Splenda) were originally trying to create an insecticide. An assistant thought he had been instructed to “taste” a compound he’d only been asked to “test.”

14 Can’t escape them: Sugars are the building blocks of carbohydrates, the most abundant type of organic molecules in living things.

15 Glycolaldehyde, an eight-atom sugar, has even been found in an interstellar gas cloud near the center of the Milky Way.

16 Glycolaldehyde can react with a three-carbon sugar to form ribose, the basis for both RNA and DNA, so the glycol­aldehyde found in deep space may be a chemical precursor to life on Earth.

18 Burn sucrose with a dose of corn syrup and saltpeter and you get “sugar propellant,” a popular amateur rocket fuel.

Need help breaking your addiction to Sugar... ask about Online GTS Nutrition Coaching...

Sunday, July 10, 2011

4 Star Gym - Strongest Gym in the South Bay

Choosing a headquarters for GTS Performance was an easy decision.  I wanted a location that has a rich history of strength, isn’t filled with unnecessary machines, surrounded by parks & athletic fields, close to the beach, and simply says, “You’re here to work!”

The historic 4 Star Gym was designed for those looking to maximize their strength and performance.  It’s been in business since 1969 and over the years has been home to some of the strongest in the South Bay. 4 Star has a large Powerlifting Community with several individuals that hold National and World records in AAU, USPF, WPF and the 100% RAW Ironman Nationals.

Tuesday, July 5, 2011

Select Video from USPA Nationals 2011 Bench & Deadlift Comp

Thanks to Edwin Lewis for compiling some of the highlights of the days events!

There were some really impressive lifters featured in this video including...

  • Scott Mendelson's 1100 lb Bench press attempts
  • Dennis Reneau's (4 Star Gym) 727 lb Bench Press
  • David Douglas's 738 lb bench (after competing in the full power meet the day before!)
  • John Bostick (4 Star Gym) 660 lb Deadlift

My final 650 lb Deadlift can be seen at 4:22 min.

So I started eating meat again... (from a former vegetarian)

This is a great article from a former vegetarian.  After dealing with several health problems, he decided to reintroduced meat products back into his diet and his body flourished...

Click here to read "So I started eating meat again"...

I completely understand those of you that choose to avoid meat products due to your beliefs in animal rights.  And although you can survive and compete without meat, the conditions certainly are not ideal.  The fact is, humans are omnivores and animal protein plays an important role in our nutrition, hormone production and our desired physical appearance (increased muscle and decreased body fat).

Soy based protein seems to be the preferred option of vegetarians, however, many of soy’s health benefits have been linked to isoflavones—plant compounds that mimic estrogen. Other studies suggest that eating large amounts of those estrogenic compounds might reduce fertility in women, trigger premature puberty and disrupt development of fetuses and children. (See Could Eating Too Much Soy be Bad for you?

If you still can't stomach the thought of reintroducing beef or poultry into your diet, here are a few ideas to increase your overall amount of protein.

  • Instead protesting meat products all together, choose one day per week to consume a serving.  It's not ideal but at least you'll be getting a small portion of the amino acids your body requires.
  • Try adding eggs & egg whites to your diet.
  • Try adding fish to your diet. (canned tuna, fresh filets, sushi, etc)
  • Try adding an Egg based Protein Powder into your diet. 
Thanks to Anna (A Vegetarian) for sending this article over!

Note: I'm well aware too much of any one thing can be bad for you including meat products. The above link is provided to identify a few of the potential risks of elevated soy consumption.  Moderation and balance seems to be the key in any healthy diet.  But just like increasing body fat, if you're after a very specific short term result like a reduction of body fat, or increase in muscle mass sometimes you might need to shift things out of balance for a small period of time before resuming a more balanced diet. 

Need a Lean Eating Program to follow?

Sunday, July 3, 2011

USPA Nationals Competition Pics!

Results to be posted...

Here are some of the pictures.

Friday, July 1, 2011

Benefits of a Strength & Conditioning Program

Whether you’re looking to improve your performance, health, or physique, everyone can benefit from improving strength. Strength contributes to the overall efficiency of the human body.  For recreational & competitive athletes it leads to enhanced physical & sports performance. For the non-athlete it will help improve quality of life by reducing body fat, increasing energy, and providing you with strength and endurance to keep up with the physical demands of life.

Strength for Sport

Sport-specific strength training requires a more refined approach than simply lifting heavy weights to complete exhaustion. A physiological analysis of any game or event will confirm that most athletes require explosive power, muscular endurance, maximal strength or some combination of all three in order to excel. Rarely is pure muscle bulk the primary concern and when it is, other elements of strength are equally as important.

Most sports require movements that are rapid and demand a higher power output than is generated during maximal lifts. Strength training lays the foundation increasing the potential for additional power development.  If there is no conversion of this strength into sport-specific power, the athlete may not benefit from the increases in strength.  An athlete can be exceptionally strong but lack substantial power due to an inability to contract muscle quickly. GTS Performance athletes learn to combine strength, power and plyometric training to improve the rate of force production and convert maximal strength into explosive power.

Strength for Life

Strength training can reverse the natural decline in your metabolism.  Lean muscle mass is what helps control our metabolism; the more you have, the more calories you burn at rest.   The human body is extremely efficient. After 30 years of age, if you’re body isn’t continually provided with a strength stimulus, you will naturally begin to lose lean muscle mass and strength, thus resulting in a slower metabolism, and in most cases an increase in body fat.  GTS Performance combines strength training with High Intensity Interval training to build and maintain lean muscle, increase metabolism, energy, and overall fitness levels.

Below are a few more benefits of engaging in a Game Time Strength Sports Performance & Fitness Training Program:

Increased lean muscle mass
Lean Muscle mass controls our metabolism. The more you have, the more calories you burn at rest.  When combined with a nutrition program designed to create a caloric deficit or surplus, strength training will contribute to a more “toned”/athletic look or increases in muscular size respectively.

Decreased Body Fat
Studies have shown strength training and high intensity interval training contributes to significantly more fat loss than aerobic training alone. Strength training also increases post exercise caloric burn, meaning we burn more calories from fat in the 24-hour period after resistance training! This means for the 23 hours you’re not working out, your body continues to burn calories.

Increased power production
GTS Performance combines strength, power and plyometric training to improve the rate of force production and convert maximal strength into explosive power.

Increased Speed
Increases in strength, flexibility and sport specific demands allow athletes to create more force with each step.  Combined with good running mechanics, a strength program allows athletes to work longer and harder in developing their skills on the field resulting in an increase in acceleration and multi-directional speed.

Enhanced bone mineral density
Strength training helps to prevent Osteoporosis in older individuals and women.

Reduced Risk of Injury, Improved Posture and Joint Support
Most injuries stem from muscular asymmetries or imbalances.  GTS Performance helps identify/correct these potential problems and improve basic movement patterns thus reducing the risk of injury, improving postural alignment and alleviating excessive joint stress by re-teaching your body how to use your prime movers.

Improved health and cardiovascular fitness
Strategically timed activity and rest periods will improve cardiovascular function, aerobic conditioning and recovery. In addition, tracking strength & performance numbers is a much better way of measuring overall fitness then strictly counting an estimated number of calories burned on a treadmill.

Improved physical appearance
Increases in lean muscle mass and decreases in body fat will lead to a more “toned” / athletic look.

Improved Mobility and Flexibility
Soft Tissue and mobility work before and after training will help improve flexibility, movement patterns, and reduce soreness between workouts.

Improved Mood and Confidence
One side effect of any intense exercises is increased levels of dopamine, serotonin, and nor epinephrine, which can help to improve mood and counter feelings of depression.
Most people are amazed once they realize their strength potential.  Mentally, achieving something you never thought possible is a huge confidence booster.  Physically, your new found strength will make the demands of everyday life far less challenging.