Catapult Fitness

Holiday Brew Ha Ha

2009-12-18T08:39:00.003-05:00

It's fine to enjoy a drink or two at your holiday party, but you don't want to destroy all the hard work you put in at the gym this past year.

Champagne, wine, light beer and cocktails that use mixers such as tonic water and seltzer are your best ab-friendly choices as they're lower in carbs than regular beer and frozen/sugary mixed drinks:

If you are going to drink alcohol here are a few guidelines:

- Moderation, moderation, moderation. Keep in mind that alcohol drains the body's stores of vitamins and nutrients and actually slows the absorption rate and retention of new nutrients. Plus, who really enjoys the next day hangover?

- Drink plenty of water. Alcohol dehydrates the body. If you're going to have that light beer, have an 8 oz glass of water before and after and make sure to consume plenty of water before turning in for the night.

- Stay away from sugary mixers. The numbers above for the LI Iced Tea and Pina Colada speak for themselves.

- Set limits. Setting limits and knowing what you will consume beforehand empowers you to make healthy and smart choices. And no, you're not allowed to save up all your calories during the day for an all night alcohol binge!

Train hard; stay strong.

Peace.

Susan

Happy Birthday To Me!

2009-12-16T09:14:00.001-05:00

To celebrate my birthday (YES, it's today!) I am off to the gym with my handy-dandy Gymboss to do the Incinerate Fat NOW HIIT workout I posted earlier this week on CFB. I'm following that up with a manicure and pedicure and then a wonderful dinner on the town.

I'd also like to celebrate my birthday by offering what I feel is a pretty cool incentive to one of my CFB readers.

Voting for the 6th Turbulence Training Transformation Contest started yesterday and runs through 12/18. Check out the photos and while you're there - vote!

If those photos alone aren't enough to inspire you to make 2010 the year you transform your body, the 7th Turbulence Training Transformation Contest starts on December 27 and I would LOVE to see a Catapult Fitness Blog reader represented!

If you're interested in being that person, email me at AskTheTrainer@CatapultFitnessBlog.com with the Subject Line: 7th TT Transformation Contest.

I'm looking for someone who is seriously going to see this process through from start to finish.

The contest lasts 12-weeks over which time you will absolutely transform your body. In the past prizes have included:

1st Place Grand Prize - $1000 plus a 3-Year Platinum TT Membership
2nd Place - $500 plus a 2-Year Platinum TT Membership
3rd Place - $250 plus a 1-Year Platinum TT Membership

As you can see, not only do you have the opportunity to entirely transform the way you look, but there are some nice cash prizes to boot.

As a Catapult Fitness Blog reader, in return for a weekly blog posting highlighting your efforts (how's this for keeping you accountable?), and progress photos, CFB will provide you with the following:

- 2 Turbulence Training workouts of your choice and,

- An autographed copy of Jillian Michaels Master Your Metabolism to ensure that you have the nutrition portion of the program in check.

So, there you have it. Craig Ballantyne will kick your butt, Jillian Michaels will make sure that you're eating optimally to realize results and CFB will help you foot the bill.

Any takers?

Train hard; stay strong.

Peace.

Susan

Note: Because I feel strongly about the value of these products, Catapult Fitness Blog is an affiliate for the Gymboss Interval Timer and Turbulence Training. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

Soda Kills

2009-12-15T10:31:00.000-05:00

This past September subway billboards was the media of choice in a highly aggressive campaign warning against the danger of sugary drinks; a major factor in our current obesity epidemic.

This time around the New York City Health Department is utilizing YouTube for its anti-obesity campaign.

Love them or hate them, these campaigns definitely stir up emotion as can be seen from the hundreds of comments rolling in across the web and social media. Comments range from "It got me...I'll never drink soda again. " to "Nothing like spending millions of tax dollars on this silliness."

[Sources: YouTube and NY Daily News.com, respectively]

Some folks believe that shock-advertising grabs your attention and makes you think, while others believe it can be downright insulting.

What's your opinion?

Train hard; stay strong.

Susan

Incinerate Fat NOW

2009-12-14T09:24:00.000-05:00

If you are a long time CFB reader you well know my love affair with High Intensity Interval Training.

While I don't believe that High Intensity Interval Training (HIIT) is the only worthy form of cardio, I do firmly believe it is the ideal form of cardio for those individuals who are looking to lose weight and lower body fat for reasons addressed in my Understanding EPOC article.

To reap the fat-burning effect of HIIT, you need to make certain you're performing the intervals correctly. These are short, intense workouts.

First, pick your choice of cardio equipment. This could be the pavement, treadmill, stationary bike, rowing machine. If you have joint problems, I'm even ok with the elliptical trainer.

Now, on to the workout!

Minute 1 - 3: Warm up - level 3 exertion
Minute 4: Increase intensity to extremely hard - level 8 exertion
Minute 5: Decrease intensity to moderate effort - level 4 exertion
Minute 6: Increase intensity to extremely hard - level 8 exertion
Minute 7: Decrease intensity to moderate effort - level 4 exertion
Minute 8: Increase intensity to extremely hard - level 8 exertion
Minute 9: Decrease intensity to moderate effort - level 4 exertion
Minute 10: Increase intensity to extremely hard - level 8 exertion
Minute 11: Decrease intensity to moderate effort - level 4 exertion
Minute 12: Increase intensity to extremely hard - level 8 exertion
Minute 13: Decrease intensity to moderate effort - level 4 exertion
Minute 14: Increase intensity to extremely hard - level 8 exertion
Minute 15: Decrease intensity to moderate effort - level 4 exertion
Minute 16: Increase intensity to extremely hard - level 8 exertion
Minute 17: Decrease intensity to moderate effort - level 4 exertion
Minute 18 - 20: Recover at an easy pace - level 2 to 3 exertion

Note: Exertion refers to your perceived exertion. This differs individual to individual. Use a scale of 1 to 10 with 1 being idle and 10 being an all out, maximum effort.

Train hard; stay strong.

Peace.

Susan

The History Of American Health-Care Reform ...

2009-12-11T14:18:00.002-05:00

I just finished reading this article in my hard-copy issue of The New Yorker. It's a very interesting primer on health-care reform in the US.

I thought some of you may enjoy reading it. I definitely learned a thing or two.

Preexisting Condition

Train hard; stay strong and stay healthy (because who can afford to get sick?).

Peace.

Susan

Flu Fighting Fruit

2009-12-11T10:35:00.003-05:00

Yet another friend of mine fell victim to the flu this week.

The good news is that according to the Center for Disease Control (CDC) during the week of November 22-28, 2009, influenza activity continued to decrease in the U.S.

Hopefully we'll see an end to this years flu season sooner rather than later.

In the meantime, go to the store, buy yourself a bag of apples and start munching! Yes,and apple a day may actually keep the doctor away as apples are a great source of quercetin, a flavanoid that may help to protect the body against influenza. It is chemically related to resveratrol, a compound that has also been shown to have some antiviral benefits in laboratory studies.

Other benefits of quercetin include reducing high blood pressure, minimizing the risk of heart disease and potentially minimizing the risk of developing some forms of cancer.

In addition to apples, good sources of quercetin include onions, raspberries and green and black tea.

Train hard; stay strong; stay healthy!

Peace.

Susan

Boost Performance With Vitamin D

2009-12-10T11:16:00.003-05:00

Even with all of my fish oil supplementation it turns out that I have a Vitamin D deficiency, so I have started Vitamin D supplementation on the advice of my internist.

Because Vitamin D is synthesized in the skin in response to sunlight exposure, it's not unusual for many individuals to find themselves with a Vitamin D deficiency, especially during the winter months when we spend most of our time indoors.

Vitamin D plays such a crucial role in our health - ensuring healthy teeth and bones, modulating inflammation and even guarding against certain forms of cancer - it's important to make certain to have your Vitamin D levels checked during your annual physical.

Vitamin D deficiency is reached for serum 25-hydroxyvitamin D (25OHD) levels less than 20 ng/mL (50 nmol/L), insufficiency in the range from 20-32 ng/mL, and sufficiency in the range from 33-80 ng/mL, with normal in sunny countries 54-90 ng/mL, and excess greater than 100 ng/mL. I tested at 25 ng/mL, which puts me at an insufficient level.

If you need another reason to have your Vitamin D levels checked, consider that there are numerous studies, particularly in German research dating back to the 1950s, indicating that Vitamin D may actually boost athletic performance. As Vitamin D levels go up, so does performance (and vice versa).

Of course, this is not to say that anyone should simply start arbitrarily supplementing with any Vitamin as Vitamins can be toxic. Make certain to have baseline blood work and supplement under the guidance of your physician.

Train hard; stay strong.

Peace.

Susan

Interval Training Challenge

2009-12-08T10:23:00.003-05:00

Thanks to Craig Ballantyne I have found two new uses for my Gymboss Interval Timer:

1. 5-Minute Bodyweight Squats

Here you will do as many bodyweight squats as you possibly can in 5 minutes. Feel free to break this up into however many sets and reps you need. For example, you can do sets of 10 reps, 20 reps, or simply until you cannot go anymore. Then take a rest and repeat.

Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!

2. Short Burst Squats

Do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

So, next time you think you don't have time for a workout ... think again. Give these a try and let me know how you do!

2010 is right around the corner. Make it your best year ever!

Train hard; stay strong.

Peace.

Susan

Note: Because I feel strongly about the value of the product, Catapult Fitness Blog is an affiliate for the Gymboss Interval Timer. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

Holiday Fat Loss Tip - Plan Your Workouts

2009-12-07T09:04:00.001-05:00

I have always really struggled to keep up with my fitness goals when it comes to the month of December. Not only is there all of the holiday hoopla going on, but my birthday also falls in December so the month feels like one long party.

We all know that our schedules are going to be hectic this time of year. We're shopping, cooking, visiting with family and friends and joining in the holiday cheer.

With all of those other activities it's easy to find yourself missing a workout or two (or three, or four) along the way. Guess what? The more workouts you miss, the more pounds you are likely to pack on.

Staying on top of your training routine will take some planning and serious time management skills.

What works for me is keeping a printed calendar of all of my workouts for the month. I actually plan the time of day I will be working out and jot that on the calendar so that I can make certain not to schedule a conflicting event.

It's important to be detailed. 'Winging' it is when we get ourselves in to trouble - especially this month when there never seems to be enough time in the day to get everything done.

What are your tips for staying on track with your fitness goals during the holidays?

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

2009-12-06T10:30:00.004-05:00

CFB reader Phil M. sent in a great question this month pertaining to his 15 year old son who wants to start a strength training program!

Question: My son is 15 years old and wants to start lifting weights. I am thinking about getting him a gym membership for the holiday. He's fairly active but has never lifted before. Any thoughts?

Answer: Phil, I love that your son is interested in starting a strength training program! Of course, training 'smart' from the beginning is extremely important since the risk of injury when lifting weights is very real.

If possible, it would be ideal if you and your son can train together, as supervision goes a long way in preventing common lifting injuries amongst teens.

A key aspect is technique. It's important that your son master the movement of each exercise. Ideally, I feel that kids should first perform exercises with no resistance so that they can learn proper form and technique. He can progress to moderate weight that he can lift for at least 12 - 15 reps. Speed is not important but rather, he should focus on per forming good, solid reps where he can feel the movement of the primary muscle group being worked.

When you purchase his gym membership, see if they offer any free sessions with a personal trainer for new gym members. This will enable him to learn the proper form for each exercise.

My suggestion would be for him to start with basic compound movements that work the major muscles, while indirectly strengthening the smaller muscles. Keep in mind that the adage "no pain, no gain" does not apply when it comes to kids!

Some guidelines for him to follow would be:

Start with bodyweight exercises to learn proper technique before moving to moderate weights.
Make sure to warm-up for 10 minutes before each strength training session.
Focus on compound movements such as push-ups, pull-ups, squats, chest press, dips, shoulder press.
Use higher repetitions and avoid maximum lifts.
Ensure proper technique through supervision.
Stretch after each workout.

If you have any questions regarding fitness or nutrition send them to AskTheTrainer@CatapultFitnessBlog.com!

Train hard; stay strong.

Peace.

Susan

An Interview With World Champion Powerlifter Kathy Roberts

2009-12-03T09:17:00.000-05:00

World record holding, lifetime drug-free powerlifter, Kathy Roberts, was kind enough to allow me the opportunity to ask her a few questions about her incredible career.

Kathy is truly an inspiration, not only for all of her powerlifting accomplishments but for her dedication in speaking out against steroids, drugs and alcohol.

Enjoy!

Question: Kathy, how did you get started in Powerlifting?

Answer: I started off in sports as a runner at a young age. I participated in track and field in high school and did a lot of long distance running. I used to run like there was no tomorrow. If I missed a day, I wouldn't feel good. That's how much I love sports and staying healthy.

I tried bodybuilding and I did not like the sport. For one, I remember doing a competition and the judge, who was not in the best of shape, was critiquing me about what he thought I needed to work on.

Even though he may have had a point, it was like going to the gym and having an out of shape trainer telling you how you should look. Not much credibility.

In addition, I didn't agree with the large amount of enhancers and steroids that were used in the sport (bodybuilding). I wanted to gain weight naturally and a few people at the gym encouraged me to start doing power moves. This is when I first started getting in to powerlifiting.

I found myself gaining muscle mass and strength very quickly. I liked the fact that even though there were judges in powerlifting, the lifter is in charge of their own destiny. It is the lifter versus the weights, with the lifter determining how much weight they will lift.

Question: What adversities have you had to overcome?

Answer: I recall one competition that I did in Connecticut. The whole crowd was cheering for me, even the spotters and loaders. They were all impressed with my lifts.

When the award ceremony started, the meet Director took the Female Best Lifter award and gave it to a man. Let me explain. At the time I started competing the trophies were all male statues with the only difference being a plate on the front that said either "Male Best Lifter" or "Female Best Lifter".

What the Director did was remove the "Female Best Lifter" plate and replaced it with a "Male Best Lifter" plate.

No one could believe it, not even the staff who worked for the Director.

When I approached the Director he was very arrogant and gave no real legitimate answer as to why there was no Best Female Lifter awarded.

The following month when the results were supposed to be formally announced, they were not. Those results would have listed me as one of the top female lifters and would have put me in the Top 20 for those lifts in my weight class. That particular year I could have actually been in the Top 5.

This occurred early in my powerlifting career. I did not let it discourage me. I learned and grew from this experience. It made me a better, stronger and wiser person.

Question: Kathy, you have so many great accomplishments in the sport. Is there one in particular that you are most proud of?

Answer: Two really stand out. The first occurred early in my powerlifting career. While not my greatest accomplishment, it is something that made a tremendous impact and kept me motivated in the sport.

I did my first sanctioned competition in Delaware. I did not win that competition, but I received the Female Best Lifter Award. The Best Lifter award is awarded based on pound for pound lifts and bodyweight.

That meet Director was very encouraging and I could tell she was happy to see me in the sport.

The second is when I competed in the 165 lb weight category in my first National Competition in Pennsylvania. I had my heaviest deadlift at 425 lbs. I also had my heaviest bench and squat.

The crowd was really behind me and I remember everyone in the audience standing during my lifts. It was a very thrilling moment for me but at the time, I was so in my zone that all I could think about was my lifts.

I received the best lifter award at that competition.

Question: How many days a week do you train?

Answer: I train 4 days a week. I used to train 5 and even 6 days, but I cut back on my training to reserve my joints and ligaments and to ensure I'm getting enough rest so that my body can recuperate.

Question: Do you believe in supplementation?

Answer: I do not believe in using supplements. I try to eat properly and to get my nutrients from food. Unfortunately, even supplements are "processed". So many companies have approached me about using their products but I'm a firm believer that you are better off making your own drink or shake using natural products.

Question: So many women have what I refer to as "pink weight syndrome". They are afraid to lift heavy for fear of becoming a Ms. Arnold Schwarzenegger. Do you have any thought on this?

Answer: I've heard this for so many years and find it disappointing to hear women speak like that about themselves or each other.

To believe that women lifting weights will make them look like a man is a lack of education in weight training.

There are many ways that you can use weights without gaining muscle mass - lighter weights, more repetitions. Even if one were to lift heavier that doesn't necessarily mean that they will bulk up. How much muscle you gain has a lot to do with genetics and calorie intake.

Some people can lift weights their entire life and look as lean as ever. Putting on a lot of muscle is like trying to take off fat - you really have to work hard at it.

Taking care of one's health is what really matters. Don't worry about the scale. Focus on gaining lean muscle.

Times have changed. Women are faster, stronger and healthier!

Question: Can you tell Catapult Fitness Blog readers more about your mission and efforts to teach the world about the negative aspects of using steroids, alcohol, nicotine and other enhancers such as GhB?

Answer: My main focus is to educate children and adults on the importance of 1) getting an education, 2) the importance of taking care of your health and 3) the dangers of alcohol and drugs.

This is in no specific order; all of them are important. All of this is done through GIFTOFSTRENGTH™ services.

I would like to do this more on a worldwide basis, but unfortunately today there are schools that do not use the money they are given for programs like this in the right manner.

I normally do a lecture and demonstration. This is something that the kids do not normally get to see, but they can definitely relate to. An example can be seen in my YouTube video with the Red Ribbon Week assembly.

Question: Is there anything else we should know about Kathy Roberts?

Answer: I am a lifetime drug free world champion powerlifter, meaning that I have NEVER used any type of enhancers in my lifetime.

I am also involved in a lot of tennis events on the USTA Pro Circuit and on the junior level.

As the Owner of GIFTOFSTRENGTH™ Services, I provide Personal Training, Professional Photography and Videography, expert training for all sports, Motivational Speaking, Mentoring, Coaching/Athletic Development, Promoting/Advising services.

You can find more information on my website - GIFTOFSTRENGTH™ Services, including a link to my gift shop where I am offering my new T-shirt designs.

I cannot thank Kathy enough for being so generous with her time, and hopefully we'll be able to get Kathy to answer a few more questions on CFB in the not to0 distant future!

Train hard; stay strong.

Peace.

Susan

Note: The interview with Kathy Roberts is solely for publication on Catapult Fitness Blog.

Top 5 Fitness Gifts for Under $20!

2009-12-01T09:00:00.004-05:00

Happy December everyone!

Did you see those lines at the mall this past weekend? Crazy. I honestly have never been a post-Thanksgiving weekend shopper and for the past few years I've done about 90% of my holiday shopping online. Over the next couple of weeks most of my shopping will take place over my morning cup of coffee or after 11 pm and my holiday gifts will arrive (many beautifully gift-wrapped) at my doorstep.

On that note, I thought I would share some of my best buy/low cost gifts I'm handing out this holiday season to my fitness friends. My goal - finding real value for not alot of money!

In no particular order ...

The Gymboss Interval Timer. No kidding, I think this gadget is just an incredible value for the money. Cost - $19.95 + shipping (shipping is under $3 per order). You can check out the full review I wrote on the Gymboss HERE.

Jillian Michaels - 30 Day Shred. I was kind of surprised to see this on my list, but here it is! I've given out a bunch of the 30-Day Shred DVDs over the past year to family and friends. At $9.49 the price can't be beat to have Jillian Michaels whip you in to shape. And yes, I personally go back to this particular workout several times over the course of the year.

A Turbulence Training Workout. I say it time and time again. To gain the most benefit from a workout you have to have a plan. The individual Turbulence Training workouts are a great way to get family and friends on the right path come January 1, and at $9.95 apiece (no shipping fee since it's a digital download!), you can get them workouts for both January and February and still be under $20.

A Foam Roller. Myofascial release not only helps to limit injury but it has an incredibly positive impact on recovering from workouts. Any fitness buff from cycling enthusiasts to powerlifters can benefit from the use of a foam roller and the $19.95 price tag is a heck of alot cheaper than a visit to a massage therapist!

A Jump Rope. There's a reason why jumping rope is a staple in every boxer's conditioning program - it works! You can find a good jump rope for well under $10 (the Valeo Deluxe Speed Rope I'm linking to costs $6.30) and there is no better conditioning tool for the money. Another bonus, you can pack it up and take it with you anywhere you go.

Items such as the Jump Rope, Foam Roller and the 30 Day Shred DVD are all available from Amazon.com and eligible for Free Super Saver Shipping. If you have at least $25 of eligible items in your shopping cart when checking out, shipping is free so no harm, no foul in not fighting the crowds at the mall

What did I miss? There's still plenty of shopping days to go and cyber-space is open 24/7! What fitness gifts will you be buying for family and friends this holiday season?

Train hard; stay strong.

Peace.

Susan

Stay Focused And Fit This Holiday Season

2009-11-21T10:11:00.003-05:00

As we enter in to the holiday season you will likely find yourself over-committed with office functions, family dinners, holiday shopping, and the typical end of year revelry.

It’s difficult enough to find time to prepare healthy meals and get to the gym the other 11 months out of the year. Between Thanksgiving and New Years it seems nearly impossible.

Now more than ever, you need to prioritize. First and foremost, be realistic in regards to your fat loss efforts. Rather than focusing on weight loss, for the next several weeks focus on maintaining your current weight. Keep in mind that maintaining your weight still requires planning, so the next issue to address is how you should best utilize your limited time.

As your Mother may have told you, you are what you eat.

Your first priority should be your diet. A good nutrition program will enable you to

improve your body composition
improve your health
improve your stamina

Fact is you cannot out train a bad diet. However, you can lose/maintain weight without exercise. If you have limited time on your hands my suggestion is to focus that time on meal planning and preparation.

Keep up with your food journaling and take adequate time to prepare healthy meals. The effort it takes to eat healthy, nutritious meals now is much less than the effort it will take to burn off a Whopper and fries later on.

If time allows, you certainly want to continue with your workouts. If those workouts will be limited use this time to focus on strength training. Why? Because over the course of any given day the bulk of the calories we burn is based on our Resting Metabolic Rate (RMR). The more muscle mass we have, the higher our RMR.

If twice per week you can squeeze in an extra 20 minutes at the gym, focus on High Intensity Interval Training (HIIT).

HIIT is done by alternating brief periods or high intensity work (85% or more) with a brief recovery period. HIIT is an example of an anaerobic exercise, which means that an inadequate amount of oxygen is being delivered to working muscles during the course of the exercise.

When compared to steady-state cardio, HIIT results in significantly more calories burned in a much condensed period of exercise.

To summarize, if you find yourself with limited time over the remainder of this year and are concerned about packing on pounds, your order of priority should be:

A focused nutrition plan
Strength training
High Intensity Interval Training

Catapult Fitness Blog will be taking the week off in celebration of Thanksgiving. I am heading down to Florida and looking forward to cooking a traditional (healthy) Thanksgiving meal for family and friends.

Wishing those celebrating a very happy holiday!

Train hard; stay strong.

Peace.

Susan

Note: This is a "Best Of" article that originally appeared on Catapult Fitness Blog in November 2008.

They Like Me! They Really Like Me!!

2009-11-19T10:13:00.000-05:00

I'm honored that my good blogger friend, Fred, has included me in such an auspicious list of his favorite blogs.

Being the humble blogger that he is, Fred did not mention his own blog, Luck is for Rabbits, which has been a long time fave of mine! If you're not yet a reader of Fred's blog, check it out. You'll be inspired, motivated and amused - promise.

Train hard; stay strong.

Peace.

Susan

Stop The Madness (AKA, Sit-Ups Don't Work)!

2009-11-18T10:55:00.000-05:00

I was chatting with someone yesterday and they mentioned to me that they do 100 sit-ups every night before they go to bed.

I'm certain they were expecting me to respond with a resounding WOW, but the best I could do was muster a shrug and ask them 'why'?

There are several inherent problems with sit-ups and crunches:

The movement actually strains the back at it's weakest point and can cause disk damage
The movement is limited to targeting the rectus abdominus muscles which can ultimately lead to a distended stomach appearance
The movement is contrary to how we typically use our abdominal muscles and is not at all functional in nature

If you're going to take the time to work your core, work it in a way that is going to benefit your overall health and give your mid-section the overall toned look you're striving for.

To achieve this, work your core muscles - back extenders, rectus abdominus, transversus abdominus, obliques, hip flexors - as a group.

Some of my favorite core exercises include:

The Plank - I have found the plank to be one of the most effective core exercises around. You can modify this exercise to make it more difficult by using a stability ball, but this is definitely a no-equipment-required exercise. Remember not to let your hips or back sag!

The Overhead Squat - I bet you were not expecting this one! The overhead squat engages all of your core muscles as once that bar is over your head, it seems to have a mind of it's own. Caution - this exercise should only be used by those of you who are more 'advanced' lifters with good squatting form.

Turkish Get-Up - Another over-head exercise that engages all of your core muscles and requires precision balancing from start to finish. I love this video and how it breaks the movement down in to several drills. Keep in mind that you do not need a Kettlebell to perform a Turkish Get-Up. A dumbbell works just fine!

Train hard; stay strong.

Peace.

Susan

Fish And Olive Oil Linked To Better Mood

2009-11-16T10:06:00.002-05:00

I found this article on the Vital Choice Seafood site. If you're not familiar with Vital Choice Seafood, check out the company's offerings!

I became familiar with Vital Choice several years ago after reading one of Dr. Nicholas Perricone's articles. I now get regular shipments from the company. The seafood is delicious, sustainable, and top quality. Do a little Google search and you can even find discount coupons that can be applied to your order.

But I digress ... back to the article.

As if we need another reason to add more fish in to our diet (heart healthy, low in saturated fat), research now indicates that fish may actually make us happier (and who can't stand to be a little bit happier these days?).

Fish and Olive Oil Linked To Better Mood
Study among older Greeks links fish and olive oil to being happier.
by Craig Weatherby

Two years ago, we reported the conclusions of an expert panel of the American Psychiatric Association, which concluded that omega-3s from fish are capable of reducing depression risks.

Now, Greek researchers have reported the results of two population studies ... one that links fish to better mood, and one that does the same for olive oil.

Fish may fuel better mood

The first study involved people living in various Greek islands and in Cyprus (Bountziouka V et al. 2009).

They recruited 1,190 men and women aged over 65, and gathered data on the participants' diets, lifestyles and personal characteristics.

The Greek team then administered a psychological test designed to detect depression, called the validated Geriatric Depression Scale (GDS).

People who had the healthiest GDS scores were more educated and physically active, but they also reported higher fish consumption that their sadder peers.

Importantly, the study detected a "dose-response" effect that strengthens the association between eating more fish and being less prone to depression.

After adjusting for various factors associated with depression, their analysis showed that each extra portion of fish a participant reported eating per week further lowered their chances of having a GDS score above the "clinical threshold" that indicates depression.

As the Greek team concluded, "These findings may assist public health policy makers in better preventing emotional disorders among the elderly by promoting healthier eating habits." (Bountziouka V et al. 2009).

Olive Oil may help mood ... other vegetable oils may harm it

Several studies have linked the standard American diet's imbalance between omega-6 (too many) and omega-3 fats (too few) to increased risk of depression.

Now a study from the Athens area of Greece suggests that diets high in olive oil may boost mood, while diets high in omega-6-rich vegetable oils may promote depression (Kyrozis A et al. 2009).

Researchers from the University of Athens Medical School recruited 610 healthy men and women aged 60 years or older and gathered data on the participants' diets, lifestyles, and personal characteristics.

Six to 13 years later, their mood was evaluated using the same GDS test used in the fish study.

Their analysis showed that people who consumed more olive oil had healthier GDS scores, while people who consumed lots of cheap "seed oils" - that is corn, soy, safflower, sunflower, and cottonseed oils - had worse scores.

To be precise, the link was between monosaturated fats and mood. And olive oil - specifically extra virgin grade oil - was by far the main source of monosaturated fats in the diets of the participants who had the highest intakes.

As they wrote, "We conclude that ... lower intake of [omega-6-rich] seed oils and higher intake of olive oil ... predict a healther affective [mood] state." (Kyrozis A et al. 2009)

We take their results as positive affirmation that extra virgin olive oil helps make people feel good!

Train hard; stay strong; eat more fish!

Peace.

Susan

Evolution Of Push-Ups

2009-11-12T21:26:00.005-05:00

I've been asked many times if I have one favorite exercise. My answer is NO, but if I had to pick my top 5 you can be certain that push-ups would be included!

Why should you include push-ups in your workout routine?

The require zero equipment and can be performed pretty much anywhere (even your cubicle at work!).
They're extremely versatile in that a simple change in hand position can make the movement easier or more difficult.
Push-ups work your chest, shoulders, triceps and core.

If you need some ideas for getting started with push-ups, check out this video by Turbulence Training founder, Craig Ballantyne:

Remember to tuck your head when performing push-ups. You do not want to look forward as your neck should stay in-line with the rest of your spine.

You can check out Craig's bodyweight exercise packages HERE.

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

2009-11-11T22:19:00.002-05:00

CFB reader Helen H submitted what is a very timely question pertaining to training after a prolonged illness.

Great question with cold and flu season in full swing!

Question: I had the H1N1 flu back in August; started getting better and then came down with pneumonia. It is now October and I am only now feeling confident about my body's ability to accomplish normal daily activities. I don't think I will feel totally back to normal until I start workout out regularly.

Do you have any suggestions for where to start regaining muscle and cardiovascular health?

I read one post where you mentioned trying to regain fitness after a prolonged illness. What did you do?

Answer: Helen, I hope that you are well on your way to a full recovery!

I'd like to start addressing your question with some general guidelines:

- If you are sick with symptoms above the neck - runny nose, sore throat - it is OK to exercise.

- If you are sick with symptoms below the neck - a deep bronchial cough, gastrointestinal problems - it is best to give your body a rest for 3 days or so before resuming your exercise routine.

- If you are running a fever, no matter what your symptoms are, you ideally want to wait for 24 hours after the fever has abated before resuming light exercise.

Of course, you should always listen to your body and lower the intensity of your workout if your regular pace feels too strenuous. Keep in mind that a body that is recovering from an illness is quick to fatigue, so when you do resume exercise moderation is key.

Due to my prolonged illness I was pretty non-mobile for approximately 3 months. When I was well enough to start moving I started by taking walks - a few blocks at first and ultimately working my way up to 2 miles at a fairly brisk pace.

My next step was following the Turbulence Training Bodyweight Manual. This is a 6 month program that I am still using today.

I started with the Preparation Phase workouts which consist of 3 circuits that include

- Hip extensions
- Planks
- Push-ups
- Stability ball leg curls
- Squats
- Ab curls

Because of the limitations I have due to my illness, I have been going through each Phase of the manual at a slower pace than is typically recommended. For example, some phases take me 6 weeks rather than the proposed 4 weeks. I have also had to forgo the interval training component of the workouts, although I am slowly incorporating jogging back in to my workout.

Again, it's about listening to your body. As long as I notice improvement (and I journal everything!), it is all good. I know that fitness is a journey; not a race.

While I have always been a fan of bodyweight workouts, having to start from scratch has really made me appreciate just how effective bodyweight workouts truly are. This program is brutal - illness or no illness.

So Helen, my advice is to start by gradually re-building your endurance and consider bodyweight exercises as a means for re-starting strength training if you've taken an extended leave from working out.

Train hards; stay strong.

Peace.

Susan

Fish Is Good; Mercury Is Bad

2009-11-09T08:57:00.000-05:00

Whether your goal is to lose fat, gain muscle, or just get yourself a little more toned in time for summer, your focus should be on including a form of lean protein at every feeding opportunity.

Protein helps with satiety and dietary protein is crucial in the rebuilding and recovery of our muscles.

There has been alot of discussion lately on various message boards in regards to 'inexpensive' sources of lean protein. Hey, the economy is not looking all that rosy and we're all looking to cut back where we can.

Stay tuned for an upcoming posting that further explores good, inexpensive sources of protein! For now, I'd like to focus on canned tuna, which I'm seeing recommended over and over again.

At first glance, canned tuna appears to be an ideal source of protein. A 5 oz can of Bumble Bee Solid White Albacore Tuna In Water will cost you around $1.99 and contains:

175 calories, 2.5 g fat, 0 carbs, 37.5 g protein

However, it's important to note that The Environmental Defense Fund has issued a health advisory for longline-caught albacore tuna (the kind used in most canned tuna) due to elevated levels of mercury. The EDF recommends that adult men and women limit their consumption of canned, albacore tuna to no more than 3 meals per month (a "meal" is defined as 6 oz).

The EDF also points out that fish is generally healthy to eat, but you should limit the consumption of certain types of fish. You can access a chart here that lists the most contaminated fish, and how much can safely be eaten each month (assuming no other contaminated fish is consumed). The advice is based on EPA guidance and the latest mercury and PCB data.

My Two Cents

All this talk about mercury poisoning should not turn you away from eating fish, which is an excellent source of heart healthy Omega-3 fats and an excellent source of protein!

You can still have a can of tuna a couple of times each month, but you also want to make certain to incorporate fish into your diet that are low in toxins. Domestic (US) shrimp, wild salmon, Pacific flounder, rainbow trout and tilapia can be eaten several times each week.

While a bit more expensive than canned tuna, I love wild, canned salmon - which doesn't need any mayo to taste good! You can literally eat it right out of the can, although salmon cakes are another tasty treat.

Train hard; stay strong.

Peace.

Susan

Milk Does A Body Good

2009-11-05T09:41:00.001-05:00

In his book In Defense Of Food, Michael Pollan suggests that we shouldn't eat anything that our grandmother's wouldn't recognize as food.

The same can be applied to what we drink, which has resulted in my taking a very close look at my post-exercise supplementation.

I came across several studies comparing cows’ milk (whole milk, low-fat, skimmed and chocolate) to soy-based and commercial sports drinks (e.g, Gatorade, Powerade) and each supports cows milk as a good post-workout drink for both endurance and strength training.

In looking at the chemical make-up of milk, it contains casein and whey protein, carbohydrates, calcium, and a host of vitamins including D and B12. Compare that to Gatorade which is primarily composed of sugary carbohydrates, and already milk is looking pretty good.

But the news gets even better for cows’ milk as a post-exercise beverage:

- Research suggests that proteins in cows’ milk supports greater muscle hypertrophy post exercise than soy-based protein beverages.

- In addition to building more muscle, research has shown milk drinkers to lose almost double the amount of fat of athletes drinking a commercial carbohydrate beverage. Soy-protein drinkers lose no fat.

- One study found that when endurance athletes consumed chocolate milk as a recovery aid between exercise sessions, they were able to work out longer during the second round of exercise compared to when they drank a carbohydrate replacement beverage.

- Researchers have also found milk to be better at restoring hydration than other commonly used post-exercise beverages including water and Powerade.

Personally, I’m not sure I can drink enough milk to reap the same benefits that I realize from using a whey protein supplementation, but I like the idea of mixing the whey powder with skim milk and adding a banana for extra carbohydrates, when necessary.

At the end of the day however, in a pinch, milk looks to be a good post-exercise recovery aid and certainly a cost-effective alternative.

Train hard; stay strong.

Peace.

Susan

Gear Review - PUMA Velosis

2009-11-01T11:30:00.009-05:00

What better day to release my review of PUMAs top-of -the-line, neutral-cushioned running shoe than the 40th running of the ING New York City Marathon?

I'm going to start by saying that I absolutely LOVE how this shoe looks. While this is certainly the least important consideration when choosing a running shoe, I cannot stop myself from thinking that this is one sweet looking sneaker (and yes, I have the yellow).

Ok, with that out of the way, now on to the important stuff.

My preference has always been a lighter-weight shoe with a lot of ventilation and a low profile so that it doesn't rub around my ankle.

The profile of the PUMA Velosis is spot on with my beloved (and hole-ridden) Mizuno Wave Rider and the shoe is very breathable. It weighs in at 10.2 oz (women), which is on the heftier side. However, there is a thick sock liner that delivers a very plush feel feel to the shoe, which I found extremely comfortable out of the box.

While I would like to see PUMA eventually shave an ounce off the shoe in future models, I don't consider this a deal breaker due to the other attributes of the shoe which includes an extremely generous toebox and a very plush midsole.

What took some time getting used to is the forefoot, which curves up and almost gives the impression of a forward-leaning gait. This is something that I have not experienced in other running shoes and once I got used to it, it almost made me feel as if I am running faster. It's simply an extremely comfortable toe-off.

If you're a neutral runner, the PUMA Velosis is certainly worth a look. As always, I highly recommend that if you are looking to purchase running shoes you go to a local running store where they can correctly assess your arch, gait and make certain that you're fitted for the correct size.

The PUMA Velosis for instance seems to run about a half-size shorter than my Mizuno's.

If you have a pair of the PUMA Velosis, I'd love to hear your thoughts on this shoe. So far, I'm extremely pleased with the performance and comfort and feel it's a good value for the money ($125 US retail).

Train hard; stay strong.

Peace.

Susan

Winter Nutrition For The Outdoor Enthusiast

2009-10-29T10:47:00.003-04:00

Check out my latest article which is appearing exclusively on OhioOutside.com!

Train hard; stay strong.

Peace.

Susan

No Social Support Network To Keep You On Track?

2009-10-27T08:03:00.002-04:00

I have been reading a lot about MasterMind Groups lately.

The concept of MasterMind Groups was first introduced by Napoleon Hill in the 1937 publication of Think And Grow Rich! You can download this book for free and it's a worthy read.

Hill wrote about the Mastermind principal as: "The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony."

He continues, "No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind."

While MasterMind Groups are often used by entrepreneurs as a means to grow each member's business, they do not need to be limited to those seeking greater financial wealth. If you look at a MasterMind Group as a safe haven for members to collaborate and share knowledge and support, they can easily be adapted as a means for keeping you on track with diet and exercise.

In this day and age, claiming lack of social support in achieving your health and fitness goals is simply unacceptable. Online social networking is exploding and there is no lack of FREE support, if you choose to seek it out.

Blogs such as this one, health portals such as DailyBurn and social networking tools such as Twitter and Facebook give us immediate access to mentors, coaches and peers. I have personally made new friendships through online social networking.

If you are unable to find the social support you need at home, don't discount the Internet as a means for building a network of like minded individuals who are as passionate about health and fitness as you are; and who will support and challenge you to stay on course in 2009.

Start building your own MasterMind Group today.

Train hard; stay strong.

Peace.

Susan

Abdominal Exercise and Infomercial Gadgets

2009-10-22T08:55:00.010-04:00

I was reading my Facebook wall the other day and noticed that one of my friends mentioned that they recently purchased some abdominal exercise gizmo. I won't name names to embarrass anyone but my first reaction was AAAaaaarGGHhhhhhhh!

My second reaction was to get a grip and realize that people are going to purchase these things and that the best I can do is to try to educate my friends on the topic.

I reached out to Turbulence Trainer founder Craig Ballantyne and ask him for permission to re-post an excellent article he wrote on what we both feel is one of the better ab gadgets in the marketplace - the good, old fashioned ab wheel (I got mine from New York Barbells, but you can pick up an ab wheel in just about any sporting good store).

Review of Ab Exercise Infomercial Gadgets
by Craig Ballantyne, CSCS, MS

Believe it or not, one of my favorite ab exercises includes one of those cheap infomercial gadgets, The Ab Wheel. You can pick one up at Walmart for under 20 bucks, and it works your abs hard without crunches.

But do other ab gadgets hold up?

Researchers (from the Mayo Clinic, of all places) tested the "Ab-Slide" device and compared it to the ab crunch, the supine double leg thrust (seated knee tuck-in), and side plank.

Reference: J Strength Cond Res. 2008 Nov;22(6):1939-46.

Ten young men and twelve young women did all the exercises.

Tests showed that the Ab-Slide, a contraption fairly similar to the Ab Wheel, worked the abs the hardest.

On the other hand, the seated knee tuck-in required a lot of hip flexion, and the doctors believed it could cause BACK PROBLEMS in people prone to low back injury.

Personally, I'm going to stick with the Ab Wheel, but as usual, I'm going to keep crunches out of my program, and add the Seated Knee Tuck-in to my list of ab exercises to avoid.

Not only are crunches and knee tuck-ins hard on your low back, they are also useless for helping
you get a flat stomach. Instead, stick to interval training and research proven ab exercises if you want to transform your body.

To do the ab wheel exercise, kneel on a mat with your hands on the ab wheel. Keep your body in a straight line, brace your abs, and keep your low back tensed. Slowly roll out as far as is comfortable. Keep your abs braced, and contract them maximally to come back up to the start. That's a great ab exercise.

If you don't have an ab wheel, you can use a stability ball for a similar exercise. Kneel on a mat and place your clasped hands on the top of a medium sized ball.

Brace you abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form.

Contract your abs and reverse the motion to return to the upright position.

And to do the side plank, lie on a mat on your right side. Support your body weight with your
knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat.

Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time. Switch sides.

All of those exercises are powerful, non-traditional ab exercises that will help you get more results in less time, plus they are safe for your back. Avoid crunches and stick to those exercises to work your abs.

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

2009-10-20T08:16:00.003-04:00

Reader Gay Y. submitted a question regarding running so I thought who better to chime in than CFB friend Nicol Akins, an 8 time “All Big 8 Runner” out of the University of Missouri-Columbia.

Question: Everything I've read and my own personal experience says if you keep doing the same thing, your muscles figure it out and then you are less effective at burning calories. You need to "mix" up your workout routine and you need to rest your muscles. However, runners seem to go out and run every day. Don't they have the same problems relative to resting muscles and hitting plateaus?

Answer: It's a great question Gay. Keep in mind that runners need to log base miles which is what strengthen muscles, builds endurance, and enables them to become more efficient in their sport. This is an aerobic activity performed at a low intensity.

Because runners can keep volume and intensity light, they are able to workout daily while still reaping the benefits of a recovery period. This is because aerobic activity does not require the same rest as an anaerobic activity such as high intensity strength training or HIIT.

With that said, there are plenty of runners who believe in cross-training activity, whereas they take one or two days a week off from running and concentrate on complimentary activities such as cycling, swimming and rowing.

According to Nicol, "Running is a very linear sport and the body's memory does kick in making running every day seem easier and easier, but it can damage your knees and other muscles if you do not keep those areas strong through cross training".

On off days Nicol recommends a mix of complementary exercises. "Spinning and/or cycling is one of the best cross training sports, but remember, this is also a very linear sport as well. Spinning/cycling will increase your level of strength, particularly in your quads and hamstrings."

Nicol points out that "swimming (which works all the muscles) and muscular cardio training such as a group body pump class (using high reps, low weight to get the heart rate up) can definitely be helpful."

Nicol also happens to be a firm believer in both yoga and Pilates and points out that these modalities "will help in preventing injuries and keep the core strong."

So, while you may see runners hitting the pavement daily, keep in mind that they are not constantly training at a high intensity and many cross-train, which helps them achieve their overall fitness goals.

If you have any questions submit them to AskTheTrainer@CatapultFitnessBlog.com. Also feel free to post suggestions for any topics you would like to see covered!

About Nicol:

Nicol Akins is a wife, mother of two, marathoner and founder of DiRTY ReD Athletic Wear for Women.

Train hard; stay strong.

Peace.

Susan