Yoga is key for elite performance

AMAZING. That's how I feel right now after completing my first 90 minute yoga class at a private (non-gym) yoga studio. I've tried "gym yoga" a couple times in the past, and just could not get into it for some reason. I finally decided to suck it up and listen to my clients who recommended I try practicing yoga in a private studio at least one day per week. The main reason I've decided to add yoga into my current training routine is to improve my flexibility. Don't get me wrong I do stretch on my own, but it does not compare to "BROGA". I'm here to share my first real experience with yoga along with some of the major benefits you will receive by practicing yoga.

"BROGA mat? Check! BROGA block? Check! TOWEL? Check! Don't forget that coconut water in the refrigerator!" These are the thoughts going through my head as I was getting ready to jog over to BE.in union YOGA, located in the heart of Union Square in Somerville. After a 5 minute jog I arrived at BE. for the first time evah! Alright, moment of truth, here I go... I walk into the studio, set up my yoga mat, take a seat and try to mentally prepare. Moments later, Christine (yoga instructor) walks in. (Wish me luck!)


90 minutes later (it goes by fast, I swear!) I am pouring sweat, my body feels nice and loose, and I feel uplifted. This is a feeling that I've never experienced before and it is hard to explain. My mind was clear of everything and I couldn't wipe the smile off my face even if I wanted to! As soon as I finished getting ready to walk home I approached Christine, thanked her for such an amazing class, and said "You sold me! Sign me up for more." That's right! I'll be returning next week for sure.Not only is yoga good for increasing flexibility, it has a lot of other benefits. Here are a few off the top of my head:

INCREASED OVERALL STRENGTH

Holding some of these poses are not easy! I found myself in "childs pose" several times because my shoulders and triceps were not used to some of the static holds. I'm looking forward to getting better at these static poses and increasing my core strength as well.

IMPROVES YOUR POSTURE

This is especially important for those who sit at a desk all day in front of a computer. You may or may not notice but when sitting at a desk all day you tend to round your shoulders forward (stretching your upper back muscles and tightening your chest muscles), stick your head forward like a little turtle (tightening those little muscle in the front of your neck), and your hips are constantly being flexed in that seated position. If you are suffering from upper/lower back pain, this is why! You need to work on your flexibility and start correcting your posture on a regular basis. For more tips on correcting posture visit: http://www.spine-health.com/wellness/ergonomics/ten-tips-improving-posture-and-ergonomics

IMPROVES LUNG CAPACITY

“Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn't focused on aerobic fitness the way running or cycling are." (webmd.com)After learning how to control my breathing during the class I noticed my body was able to really relax and settle into a deeper stretch more comfortably. Thanks Christine, for making this easy for me to learn using her "yoga cues". 

ENHANCES YOUR MOOD

As I mentioned above I could not stop smiling after this class. I left the studio in such a great mood, ready to conquer any obstacles that may come my way. 

Oh, did I mention yoga also IMPROVES OVERALL ATHLETIC PERFORMANCE? 

These are only a few of the many benefits of practicing yoga. I could go on all day! But, I would much rather you take a class on your own or with a friend to find out for yourself. I highly recommend BE. in union YOGA. If you live in the Somerville/Cambridge area check it out! I will definitely be back in there next week. Remember, yoga is for everyone, not just females! Us guys have this misconception that yoga is for women. Try it and you will notice that your are able to get deeper into your squat, approach a dead lift properly, increase your range of motion, reduce chronic pain, and more. Make yoga your part of your New Years Resolution! Set a goal to practice at least one day per week. You will not regret it, I promise. 

Once again, big THANK YOU to Christine Resnikoff @ BE. in union YOGA for such an amazing class today. Check out their website for more information: http://www.beinunion.com

My little Riley boy teaching me proper form

Tips for eating at home during the Holidays

  Family, friends, food, and booze! It doesn't get any better then that, right?! Well, I may have to agree with you here. There's nothing wrong with enjoying yourself during the holidays as long as you bring some will power with you. There is no reason to eat more than you normally eat just because it's a holiday. Face it, you know there will be tons of delicious, fattening foods waiting for you to arrive and feast on them. Knowing this, DO NOT over-stuff yourself with that extra serving that we all know you have ZERO room for. Ask your skinny jeans, or those new slim fit slacks you are wearing (yeah, I wear slim fit slacks- they accentuate my glutes; this is why I squat and dead lift), I bet they'll agree with me when your gut and love handles begin to pour out of them.

My goal isn't to make you feel guilty about stuffing your face over the holidays. I actually believe everyone should enjoy the food that they love to eat, especially when visiting friends and family. I mean how often do these major holidays come around?! I just want you to think twice before inhaling all the food in the room. Here are a few tips that I've come up with to help you get through the holidays without growing a gut like our friend Saint Nick.

TRIM THE FAT

To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream. These additions don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.

DRESS SNUG

Yeah that's right, wear something snug and sexy; not an ugly Christmas sweater and your jeans with an elastic waistband. Chances are, if you're wearing snug-fitting attire you will be busy keeping that core tight and making yourself look svelte, not overeating. Also, while looking sexy in your snug-fitting holiday outfit keep a drink in hand; this will keep at least one hand from picking at all the food in front of your face.

TAKE YOUR TIME

Eat your food slowly! Remember why you are at this party - to socialize and enjoy yourself. Don't be that guy or gal in the corner inhaling their food! Eating slowly gives your body time to digest properly and leaves you feeling full.

BE PICKY

Scan the buffet for foods that you don't get to eat all the time and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites in reasonable portions. Yes that's right, portions. Just because it's the holidays does not mean we get to treat ourselves to heaping plates that we'd normally scorn at.

DON'T SKIP MEALS

Just like any other day, you want to start your day with a nice big breakfast, then a snack, a light lunch, and then have another snack before attending your party. Don't starve yourself all day knowing that you are going to be surrounded by delicious food later on. That may be THE worst thing you can do. 

CUT BACK ON THE BOOZE

Alternate alcoholic beverages with non-alcoholic drinks such as water to save some calories. After all, it is a holiday party and not a college frat party. Enjoy a glass of wine, or a low calorie cocktail. But, not too many! Alcoholic beverages contain a ton of calories. Make a choice- food or booze. Personally, I would save it for the food :).

SCRATCH THE APPS

If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts. Save your appetite for the good stuff! 

LIMIT THE VARIETY

Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes."

THE PRE-HOLIDAY PARTY WORKOUT

Here you have a simple,yet effective mini workout for you to do before eating yourself into a coma. Enjoy!

THE "WARM UP": 3 ROUNDS

STRAIGHT ARM PLANK: 30 second (count if you don't have a timer)

MOUNTAIN CLIMBERS: 40 total (20 on each side)

SQUAT JACKS: 10 reps

SQUAT THRUSTS: 5 reps

"JUST THE BASICS" QUADRUPLET: 4 ROUNDS as fast as you can

20 AIR SQUATS (make sure your hips get lower than your knees)

15 GLUTE BRIDGES w/10 second hold on the last one

10 HAND RELEASE PUSH UPS

5 BURPEES

TRIPLET: 5 ROUNDS

10 WALKING LUNGES

15 DIPS (or triceps push ups)

20 SIT UPS

HAPPY HOLIDAYS!

How to properly fuel yourself before training.

THE PROBLEM
It was around 6:30pm on a Thursday night at the BSC in Davis Square, when I was watching a woman using the "XpressLine" for her workout. For those who don't know what the "XpressLine" is, BSC says "This trainer-supervised free service allows Sports Clubs members of all fitness levels to complete a full-body strength workout in fewer than 22 minutes." The so called "XpressLine" is also know as the bane of my existence but, this is a whole other topic. Anyway, back to my story!

I approached this woman, introduced myself, and asked her if I could show her a few exercises that she could do in place of the "XpressLine". I put her through a mini circuit that included skipping rope, push ups, air squats, glute bridges, and planks; as soon as we finished she smiled, shook my hand and thanked me for my help. As I was beginning to turn and walk away, she passed out! I ran over to her and caught her before she crashed into the kettle bell rack (can you say HERO?). Within seconds she regained consciousness and was staring at me like I was crazy. "Why are you holding me?" she asked. I informed her that she had fainted, sat her up on a bench and asked her when the last time she ate was, and what exactly she had. “I had a sandwich and a side salad at lunch time", she replied. Come to find out lunch time for her was at 1:00 pm! I immediately ran into the break room, found some trail mix and water for her. She ate the mix, drank the water and immediately felt better.

THE SOLUTION
SO what’s the moral of this story? Eat closer to the time you are planning to workout! Just as you'd fill your car with gas before driving across the country, it is vitally important to make sure your body is properly fueled to sustain you during your workout.

"What should I eat before I workout?" In order to energize your body for an intense workout, you need to have a small meal or snack focusing mostly on carbohydrates. Carbohydrates are the only source of fuel used by the brain and nerve tissue under normal circumstances, as well as being the primary source of fuel for working muscles during intense exercise. Not to mention, your body can digest carbohydrates faster than proteins and fats. Eating carbohydrates ensures your body is ready to provide the fuel needed to push you through your workout in a short amount of time. In other words, burpees won’t seem as bad compared to when you haven't eaten in hours. Or will they? I'll let you be the judge of that one!

"How close to my workout should I eat?" When you eat is just as important as what you eat before your workout. This is when you come up with every excuse in the book. My favorite is (in a nasally congested voice), "Aww gee, if I eat before my workout it makes me feel nauseous!" Really? How about this, “if you don't eat before your workout then you will end up on the gym floor and I won't be there to catch you. Fair?” Everybody is different. Like myself for example, I can eat right before my workout, sometimes even during, while others actually do feel nauseous. This is why you have to test it out, see what works best for you. I usually tell people to make sure to have eaten a meal 4 hours before your planned work out, and then a snack within the hour before the workout. I can't stress enough how important this is! I have sent clients home early for their lack of energy and focus during our sessions because they weren't properly fueled. Your performance is based on what you eat! Hopefully this makes you think twice about exercising on an empty stomach.

"A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before exercise," says Suzette Kroll, a registered dietitian at the Canyon Ranch Spa in Tucson, Arizona. People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training, says Bell-Wilson. "They assume it's all about protein. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy," she says. Choose carbs that are easily digestible and avoid high-fat foods—or large quantities of any food—just before working out because they don't digest well during exercise.

"So what should I eat, then?" Great question! I was hoping you’d ask. Below is a list of snacks that I recommend you eat 1 hour before your workout. Give it a try and see how much better you perform!  
10 PRE-WORKOUT SNACKS FOR YOU!

1. Fruit - A simple sugar that’s digested easily will help kick start your workout. Athlete favorites: oranges, bananas, and apples.
2. A smoothie - made w/ fruit, soy or skim milk, and ice.
3. Yogurt Parfait – Combine natural (unsweetened) yogurt, blueberries, strawberries and granola. (This is especially good for breakfast as you have fruit to get your engine going plus protein and granola to keep you satisfied for a couple of hours.)
4. Crackers w/ peanut butter – About 8-12 crackers w/ 1 Tbsp natural peanut butter.
5. A bit of cheese with fruit - A bit of protein and fruity goodness in a quick-to-make snack.
6. Whole grain cereal w/ milk.
7. Oatmeal - I’m talking about the real stuff that you cook on your stove, not the sugar-packed microwavable pouches. Cook 3/4C-1C of oats and sweeten with honey and berries. A friend of mine likes oatmeal and peanut butter, so you can try that, too.
8. Hard boiled eggs w/ yolks replaced with humus (extra delicious with a dusting of paprika). Best if followed by a complex carb like a slice of whole wheat bread.
9. Turkey breast on whole wheat bread w/mustard.
10. Brown rice with your favorite lean meat and steamed veggies.

Light weight VS Heavy weight

"Can we work on toning my arms, abs, ass, inner thighs, and love handles?” This has to be THE most frequently asked question that I receive from the ladies. The same ladies you see in your gym doing 200 biceps curls with 5 lb dumbbells, performing triceps rope pull-downs like it was their second job, texting while using the seated adductor machine, and that one chick you always see in the stretching area doing every sit up, crunch, twist, and leg raise in the book!

You must be thinking "Isn't that how you get toned? Light weight, high rep, isolation exercises." Hmm... Nope! Now, lets erase that from our memories and pretend we never heard that- Deal? In order to get that "toned" look you are looking for you need to A) Do exercises that involve the use of multiple muscle groups, and B) Use a heavier, more challenging weight and do less reps. Yep, that’s right! I said heavy weight and low reps.

"For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise." (http://www.ncbi.nlm.nih.gov/pubmed/11932584)

Women have this misconception that if they lift heavy weights they will "bulk up" or develop a masculine figure. This is no where near the truth! Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men. Unless of course, you are planning to inject yourself with anabolic steroids.

You mean to tell me that you don't want to look like my girl Dianne in this photo? Good, I don't want you to either. And, I'm pretty sure anyone you are dating or want to be dating would agree with me. As mentioned above, female body builders are not naturally built this way. This body type develops over time with use of anabolic steroids, and a strict, high protein diet.

What does lifting heavy weights really do for you? Some of the benefits (without getting scientific on you) are increased overall strength, increased muscle mass, decreased body fat, increased metabolism, increased bone density, improved joint function, and it lowers your risk of getting injured.

"Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle. "

Not to say light weights are bad for you. There is simply a certain time to use them, which is when you are learning how to perform heavy lifts safely. My clients know that I am big on correcting their form and I have no problem taking weight off the bar if they can't maintain it. You should too! Some of the key lifts that you should practice with some coaching from a trained professional (like myself) are back squats, front squats, dead lifts, hang cleans, power cleans, push presses, clean and jerks, over head squats, and snatches- just to name a few. These are all functional movements meaning that these exercises are similar to the movements that we use in our every day life. (Example: standing from a seated position is essentially the same movement as doing a squat)

Hopefully this post opens up your eyes a bit and helps you work towards that "toned" body you've always wanted. If you have any questions or concerns on how heavy you should be lifting, how frequently, or even how to do some of the exercises I have listed above, feel free to contact me and I will be more then happy to guide you in the right direction to achieving whatever body type you desire.

Here are a couple exercises for you to practice on your own. Work on your technique with lighter weight and then progress to heavier weight as you get more comfortable with maintaining your form. PRACTICE! PRACTICE! PRACTICE!

The Dead Lift: http://www.youtube.com/watch?v=Syt7A23YnpA

The Air Squat: http://www.youtube.com/watch?v=kawBY5p29fQ

Pay attention to every word this man says and incorporate these exercises into your workouts a couple days a week. These are a couple of the best functional exercises you can possibly do. Enjoy!