Tuesday, December 27, 2011

Something to consider for 2012...



What a timely article... 7 Reasons why everyone should do a powerlifting meet.

Before you dismiss the idea like everyone else, in addition to the reasons listed, here are a few additional things to consider.

  • It gives you something to TRAIN for... 
    • No more "working out". 
    • Having an event in the future keeps you focused, and working with a purpose, instead of mindlessly working your B's & T's (Biceps/Triceps) and other assorted beach muscles you never see because you can't stay focused on a nutrition plan.
    • Who cares if you win or not? Thousands of people run marathons every year, very few of them with the expectation of winning something.  You do it for the experience and to set a personal record for yourself!
  • It gives you something to DIET for...
    • There are weight classes in powerlifting meets.  Try implementing a sound nutrition plan where you lose weight and gain strength.  
    • It's 10 times easier to lose unwanted pounds when you have a deadline and reason to lose it. 
    • Focus on becoming the most efficient athlete you can, instead of the biggest.

20 Most Overrated Supplements

Interesting Slideshow.

See 20 Most Overrated Supplements

Motivation for 2012

Here are two motivational blog posts I came across today to help get you ready for 2012.

Check out...


Thursday, December 22, 2011

LA Fit Expo 2012



I'll be competing on Sunday for the Deadlift Invitational. If you've got some free time that weekend the LA Fitness Expo is always a good time and has a lot to offer.

(Picture courtesy of Dennis Reneau)

Tuesday, December 20, 2011

14 Worst Health Trends of 2011

Get More Sleep


I liked this article on Livestrong.com... The 14 Worst Health Trends of 2011

A few highlights from the list...

  • Lack of Sleep
    • Pretty sure we are all guilty of this, but think about it this way...
      • Sleep and stress play a huge role in hormonal balance. 
      • Hormonal balance plays a huge role in fat loss, muscle gain, memory, health, hunger, etc.
      • Long story short, get more sleep!
      • Want to improve sleep quality? Try three things.
        • Use ear plugs. 
        • Use an eye mask or t-shirt to block out all ambient light. Sleeping in total darkness will change your life. 
        • Write down your todo list or your thoughts you don't want to forget on a piece of paper or a note book.  How often have you sat awake at night thinking about what you have to do the next day?
  • The "Best" Diets
    • Be wary of the next big diet.
    • If it seems to good to be true, it probably is. 
    • Just like gaining weight, losing weight/fat requires work, accountability, focus, and both long term and short term goals. 
    • Plan for focused periods of loss/gain, followed by a break where you incorporate more balance in your diet and focus on maintaining your new weight (instead of rebounding and blowing all your hard work!). 
  • The Anti-Coffee Push
    • Coffee certainly has its benefits, but far too often we use it as a crutch because we are exhausted from not getting enough sleep, or crashing from a carb bender at lunch. 
    • Use coffee in moderation, adjust your consumption based on your tolerance, and focus on getting a majority of your energy from quality sleep and good food choices first.
  • Functional Training (Fads)
    • I'll admit I gave it the benefit of the doubt at first, but it didn't take me long to realize what was a gimmick and what had the biggest impact on my clients' day to day lives.
    • Here are three functional movements that will improve your day to day almost immediately.
      • Deadlift
        • It will improve your posture, build full body strength and when performed correctly will not only teach you how to use your glutes and hamstrings properly, but save your lower back from a lifetime of agony.
      • Row
        • Pull things toward your body with an upright posture. And do it often! Use a dumbbell, kettlebell, barbell, machine, pull up, band, etc. Most of us spend the overwhelming majority of our day in a hunched over position, rowing will aid in pulling back the shoulders and strengthening your postural muscles which in the end will drastically improve the way you look and feel.  Perform rowing movements several times a week, and ease up on the pushing/pressing movements.
      • Stretch your hip-flexors
        • For most of us who sit all day, our hip-flexors are in a contracted position for very long periods of time due. During that time they tighten up, tugging on their attachment points on the lower back.  Do your hips and back a favor and stretch those hip-flexors out.  
        • While we are on this topic, spin class is great for burning calories, however think about the position you're sitting in all day long.  Now think about the position your body is in when you're sitting on a bike. Are you fixing the postural issues you created from sitting or are you promoting them? 

Sunday, December 18, 2011

GTS Commercial

Got a fun little surprise today from Recording Artist, Actor, Model, Modern Day Renaissance Man and GTS Athlete Joe Buy's...

Check out more of Joe Buys at www.JoeBuysMusic.com

Thursday, December 15, 2011

Calorie not a Calorie: Raw vs. Cooked



This is a very interesting article: Why Calorie Counts are Wrong: Cooked Food Provides much more Energy

A few quick highlights:
  • Studies are showing that cooking food makes it easier to digest for the body, ultimately allowing the body to utilize more calories from a portion of food than if it was raw.
    • When studying mice they found that mice gained more weight eating cooked food, compared to raw food.
    • In addition "...the mice had a spontaneous preference for eating cooked meat over raw meat, and their choice made sense, given that they fared better on it."
  • The experiments indicated that there was some serious discrepancies in how calorie counts are measured.
    • "First, it pays no attention to the extent to which food has been processed. For example, it treats grain as the same calorie value whether it is eaten whole or as highly milled flour. But smaller particles are less work to digest, and therefore provide more net energy." 
    • "Second, it treats foods as equally digestible (meaning, having the same proportion digested) regardless of processing. But cooked foods, as we’ve seen, are more digestible than raw foods."
  • Key Take Aways (based on this article):
    • This is NOT a study indicating its healthier to eat one way or another, its clearly looking at calories retained by the body. 
      • The more processed our foods are, the more calories the body retains from them.
      • If you want to gain weight, make sure you eat highly processed and well-cooked meals. 
      • If you want to lose weight, perhaps substituting a few items in your diet for raw food would be a good strategy.  
    • Feeding your children during their growing years 100% raw foods isn't necessarily a healthy practice. Their calorie needs are much higher, so a combination of raw and cooked foods (higher overall calorie) might be a good thing to consider during their key peak growing years. 

Tuesday, December 6, 2011

IPL World Powerlifting Results



The Game Time Strength Team had a great time at the IPL World Powerlifting Competition in Vegas this past weekend. Nine GTS Athletes attended the event!

The team walked away with...

  • 7 Gold Medals
  • 2 Silver Medals
  • 7 World Records
  • 1 American Record
  • Best Female Deadlifter Award

Huge thanks to Steve Denison, all the USPA Referees, and everyone else who helped with the IPL World Powerlifting Competition this past week. As always it was a very fun, well organized and a highly motivating and inspiring environment that brought in a lot of great competition from all over the world. The Game Time Strength & 4 Star Gym Team is very grateful and really looking forward to next year!

Results for the IPL Worlds are now online.

Pictures and Highlight Video of the event can be found below...