Wednesday, October 31, 2007

Never Say Die

I don't care that this is Division 3 football. The never say die attitude is an inspiration to anyone. Sometimes it all comes together for one play.

Friday, October 19, 2007

Video Friday - Pumpkin

Pumpkin is one of those seasonal foods (yet I eat it all year round). It's full of nutrients and packed with fiber and some protein. So here is a great healthy pumpkin recipe from Mike Roussell, author of "Naked Nutrition Guide." If you like what you see check out his site at

I personally use canned pumpkin in my post workout meal. Combined with some vanilla protein powder, fat-free plain yogurt and pumpkin pie spice, it's like a crustless pumpkin pie. Mike's recipe is more of an anytime meal that is a bit more versatile. Enjoy!

Thursday, October 11, 2007

5 Quick Tips for Fat Loss and Overall Health

1. Take Fish Oil - The benefits of fish oil(Omega-3 fatty acids) are just piling up from studies showing a metabolic increase in nearly 300 calories a day, reduced risk of heart disease, cancer, metastasis of cancer(the real cancer killer), inflammation reduction, etc. So get a quality brand with a decent concentration of EPA/DHA (looking for better than 30% concentration) and try to get 1-2g of combined EPA/DHA per day. Note: This is not 1-2g of fish oil, rather 1-2g of EPA/DHA, which at 50% concentration would be roughly 4 capsules. You might want to consider eating 3 servings of wild fish every week as well.

2. Drink Green Tea - Loaded with Antioxidants and EGCG which has been shown to reduce abdominal fat, you might want to think about drinking a couple cups a day. It's a great way to break the 3pm crash with a cup of green tea and a fibrous snack.

3. Use Flax Seed - Yet another source of Omega-3s. Grind em up to get the full benefit and sprinkle a couple tablespoons on your salad. Tons of fiber, protein and omega-3 fats. How can you go wrong.

4. Trade steady state cardio for High Intensity Interval Training - Rather than riding a bike at a constant speed or running long distances try to do intervals. They burn more calories overall when you account for EPOC which is a fancy term which means more calories are burned after the exercise. It basically elevates your metabolism for a longer period and thus will have more of a long lasting calorie burning effect. This is why you'll typically find that sprinters are leaner than their long distance running counterparts, especially in the mid section.

5. Do compound movements and avoid the machines and isolation movements - Compound movements like deadlifts, squats, and bench pressing are more likely to build muscle that will lead to a higher metabolic rate that will eat up more calories. So ditch the smith machine, the leg press, and curls in favor of some real world movements. You'll be surprised how quickly you can transform your body with some strength training.

Note: Always check with your doctor before going on any exercise regimen or taking any supplement, especially if you are on medication or have other health related issues. Basically what I'm saying is don't be stupid. If you don't know what you are doing in the gym, spend a day or two with a trainer so you know the ropes.