Well, Natalie gained 2 lbs this week and I have completely abandoned the diet. Natalie has really been struggling with her energy levels and her workouts have been less than stellar. After returning to a normal eating plan for one week, I feel a million times better than I did last week.
I really have a hard time believing that anyone could maintain this type of eating for a prolonged period of time (1 year or more). Even the maintenance phase of the diet (no carbs during the week, carb load on the weekends) is unpleasant.
Nutrition is just like exercise- no two individuals are the same and thus they are going to respond differently to a particular plan. Apparently, there are a few folks that thrive on a low-carb eating plan... I just haven't met them.
Rick Mayo
Monday, January 28, 2008
Thursday, January 24, 2008
Kettlebell Exploration
Proponents of
kettlebell training claim that not only will these balls of iron increase your strength and fitness level, they may just cure cancer. Seriously, kettlebell trainees are passionate about their tool and it's benefits which is exactly why I held off for so long before giving them a try. I tend to shy away from products or training theories that claim to do so much for so many. It is hard work and consistency that get results 100% of the time regardless of the tool. I finally relented to the advertising..."train like a hard comrade from the former Soviet Union". Also, I do martial arts and it seems like a lot of martial artists favor kettlebell training. So, I ordered a few pairs and here is my experience:
The first thing I noticed was that the classic lifts (snatch, clean, windmills..) were pretty technical. After a few weeks of practice and DVD instruction, I was able to snatch the 24 kg (53 lbs) for multiple sets of 10 without stopping. I was really having fun with all of the lifting forms and setting new personal records (kettlebell is actually a competition sport).
After a month or so, the "new car smell" was gone and I began to asses the real physiological benefits of this style of training. Let's use the snatch as an example. Before I received my KB's I was snatching an 80 lb dumbbell for the same number of reps. I know that the snatch is an explosive move for the hips, knees and ankles (triple extension). If the KB shape and rotating movement force me to lift nearly half of my potential weight, am I getting the same power development? In a word, no. I was able to come up with several other exercise examples where the load was negatively effected by the construction of the KB. Also, when someone comes to us for general fitness or weight loss we don't want to spend their valuable time teaching a complex movement that a simpler tool could accomplish.
I was able to find one exercise in which the KB reigns supreme- Swings. I really like this exercise for the posterior chain musculature and the shape and balance of the KB make it ideal for this movement. KB's also work well for teaching the dead lift to beginners due to their handle height.
We continue to use kettlebells daily in our studio. They are fun to play with and they do feel a little different in your hands than a dumbbell. Though I do think the traditional KB lifts are a bit technical for our average client, some of our clients prefer to hold them instead of dumbbells for traditional exercises.
Are kettlebell training claims exaggerated? I'd say yes but used appropriately, they are another useful tool for the tool box.
Buy yours here.
Rick Mayo
The first thing I noticed was that the classic lifts (snatch, clean, windmills..) were pretty technical. After a few weeks of practice and DVD instruction, I was able to snatch the 24 kg (53 lbs) for multiple sets of 10 without stopping. I was really having fun with all of the lifting forms and setting new personal records (kettlebell is actually a competition sport).
After a month or so, the "new car smell" was gone and I began to asses the real physiological benefits of this style of training. Let's use the snatch as an example. Before I received my KB's I was snatching an 80 lb dumbbell for the same number of reps. I know that the snatch is an explosive move for the hips, knees and ankles (triple extension). If the KB shape and rotating movement force me to lift nearly half of my potential weight, am I getting the same power development? In a word, no. I was able to come up with several other exercise examples where the load was negatively effected by the construction of the KB. Also, when someone comes to us for general fitness or weight loss we don't want to spend their valuable time teaching a complex movement that a simpler tool could accomplish.
I was able to find one exercise in which the KB reigns supreme- Swings. I really like this exercise for the posterior chain musculature and the shape and balance of the KB make it ideal for this movement. KB's also work well for teaching the dead lift to beginners due to their handle height.
We continue to use
Are kettlebell training claims exaggerated? I'd say yes but used appropriately, they are another useful tool for the tool box.
Buy yours
Rick Mayo
Sunday, January 20, 2008
TNT Diet- Week 1
Well, it's been one week and I have to admit.....low carb eating is not for me. By Saturday I was feeling pretty lousy. Low energy, hungry and generally just miserable. I had two normal meals Saturday afternoon (moderate carbs, lean protein and vegetables) and by that evening I was a new man.
I briefly explained in the previous post, "low fat vs low carbs", that there is compelling research by Jeff Volek, PhD, that low carbohydrate eating is not only good for weight loss but is good for your health. This theory is based on the insulin response caused by high carbohydrate diets and the negative effects it can have on fat deposits and hormones.
Realistically, any diet that eliminates entire food groups is extreme. The author, Adam Campbell, does state, "Moderate diets produce moderate results. If you want extreme results, you have to do something extreme". This brings me to my opinion of the diet and who could benefit from it.
I think if you are inactive, insulin resistant, have metabolic syndrome or just have a lot of weight to lose, this diet would be effective. Now, if you don't have much weight to lose and you are very active, you will suffer a bit without any carbs for fuel (the biggest difference I noticed was in my workouts). In the book's defense, it is written with a minimalist workout in mind. I found it insufficient in energy for my normal exercise routine (3 days weights and 3 days high intensity cardio).
I should mention that Natalie is soldering on with phase 1 despite feeling a little low on energy and I am going to implement the maintenance phase of the diet (carb reloading on the weekend). I did lose 5 lbs in a week (mostly water) and Natalie lost .5 lbs. I will keep you posted on future results.
Rick Mayo
I briefly explained in the previous post, "low fat vs low carbs", that there is compelling research by Jeff Volek, PhD, that low carbohydrate eating is not only good for weight loss but is good for your health. This theory is based on the insulin response caused by high carbohydrate diets and the negative effects it can have on fat deposits and hormones.
Realistically, any diet that eliminates entire food groups is extreme. The author, Adam Campbell, does state, "Moderate diets produce moderate results. If you want extreme results, you have to do something extreme". This brings me to my opinion of the diet and who could benefit from it.
I think if you are inactive, insulin resistant, have metabolic syndrome or just have a lot of weight to lose, this diet would be effective. Now, if you don't have much weight to lose and you are very active, you will suffer a bit without any carbs for fuel (the biggest difference I noticed was in my workouts). In the book's defense, it is written with a minimalist workout in mind. I found it insufficient in energy for my normal exercise routine (3 days weights and 3 days high intensity cardio).
I should mention that Natalie is soldering on with phase 1 despite feeling a little low on energy and I am going to implement the maintenance phase of the diet (carb reloading on the weekend). I did lose 5 lbs in a week (mostly water) and Natalie lost .5 lbs. I will keep you posted on future results.
Rick Mayo
Friday, January 18, 2008
Your mouth says yes but your body says NO!
According to a study by Albert Mehrabian, body language accounts for 55% of all human communication. Though this study has been disputed (could you understand what someone was saying in a foreign language by watching their body?), it is certainly worth addressing if you are concerned about improving your communication skills.
At our studio we make a point of coaching body language and holding each other accountable. Let's look at some typical body language mistakes that are common to trainers and what they mean:
Bored- Repeat actions like tapping toes, swinging arms, looking at a watch or clock, yawning, lean against something or slump where they are standing, hands in pockets
Closed- Arms crossed,looking down or away, holding hands in front of the body
Deceptive- forced smile (mouth but not eyes),anxious, also hands in pockets
How many times have you or your staff committed these body language "crimes"? Keep track of your own habits or look around your facility and see if there are any crossed arms, leaning on machines or hands in pockets. You will probably be surprised.
The good news is that these bad habits can be broken with a little practice. At NPPT we keep each other accountable with silly codes in the form of questions:
Arms crossed- Are you cold?
Hands in pockets- Need to borrow some money?
Leaning on machines- Does your back hurt?
We understand the importance of communication so the ribbing is well received!
What is your body saying?
Rick Mayo
At our studio we make a point of coaching body language and holding each other accountable. Let's look at some typical body language mistakes that are common to trainers and what they mean:
Bored- Repeat actions like tapping toes, swinging arms, looking at a watch or clock, yawning, lean against something or slump where they are standing, hands in pockets
Closed- Arms crossed,looking down or away, holding hands in front of the body
Deceptive- forced smile (mouth but not eyes),anxious, also hands in pockets
How many times have you or your staff committed these body language "crimes"? Keep track of your own habits or look around your facility and see if there are any crossed arms, leaning on machines or hands in pockets. You will probably be surprised.
The good news is that these bad habits can be broken with a little practice. At NPPT we keep each other accountable with silly codes in the form of questions:
Arms crossed- Are you cold?
Hands in pockets- Need to borrow some money?
Leaning on machines- Does your back hurt?
We understand the importance of communication so the ribbing is well received!
What is your body saying?
Rick Mayo
Sunday, January 13, 2008
Low Fat vs Low Carbs
I can't think of a fitness related topic that elicits discussion like the ever popular low fat vs low carb diet debate. From the American Dietetic Association to professional bodybuilders, opinions differ as much as the individuals voicing them.
Without overstating the obvious, any nutritional plan that focuses on a reduction in excess calories and junk food will have positive benefits. The question is: Assuming that calorie consumption is equal, is a low fat or a low carb diet better for fat loss and overall health?
Jeff Volek, PhD, RD and Adam Campbell, Men's Health editor, have addressed this very issue in their book,TNT Diet
. Jeff is the foremost authority on low carbohydrate diets and their benefits and has done extensive studies at the University of Connecticut on the health benefits of low carb eating.
I read the book at the suggestion of an RD friend of mine and I have to admit, the research is compelling. I then passed the book on to our dietitian, Natalie Logan, and she was equally impressed with the research. Can a low carb, high fat diet really be the panacea of health? There is only one way to find out....
Natalie and I are conducting our own test study. We will implement the plan suggested by The TNT Diet for 4 weeks. Natalie has had a full physical and blood work done in preparation. We will be tracking everything from mood to body fat. I will be most interested in Natalie's blood work at the end of the 4 weeks!
If you want more detail on The TNT Diet, get your copy below.
We"ll keep you posted on the progress and results. If you have opinions or experience with low carb eating, please post your comments.
Rick Mayo
Without overstating the obvious, any nutritional plan that focuses on a reduction in excess calories and junk food will have positive benefits. The question is: Assuming that calorie consumption is equal, is a low fat or a low carb diet better for fat loss and overall health?
Jeff Volek, PhD, RD and Adam Campbell, Men's Health editor, have addressed this very issue in their book,TNT Diet
. Jeff is the foremost authority on low carbohydrate diets and their benefits and has done extensive studies at the University of Connecticut on the health benefits of low carb eating.I read the book at the suggestion of an RD friend of mine and I have to admit, the research is compelling. I then passed the book on to our dietitian, Natalie Logan, and she was equally impressed with the research. Can a low carb, high fat diet really be the panacea of health? There is only one way to find out....
Natalie and I are conducting our own test study. We will implement the plan suggested by The TNT Diet for 4 weeks. Natalie has had a full physical and blood work done in preparation. We will be tracking everything from mood to body fat. I will be most interested in Natalie's blood work at the end of the 4 weeks!
If you want more detail on The TNT Diet
, get your copy below.We"ll keep you posted on the progress and results. If you have opinions or experience with low carb eating, please post your comments.
Rick Mayo
Tuesday, January 8, 2008
Ring Training
I mentioned in a previous post, "Tools of the Trade", that there are so many great tools available for getting fit. One of the most popular pieces of equipment in our facility is the Olympic rings. The rings are portable, inexpensive and challenging. All you need is somewhere to hang them and you are ready to train.
Purchase your set here
Rick Mayo
Purchase your set here
Rick Mayo
Monday, January 7, 2008
Is your workout wasting your time?
This is the title of an article by Paul Scott of Best Life magazine. It is a wonderful piece describing the environment and motivations of today's large health club facilities. Anyone considering joining a club should read this article.
Paul writes a perfect description of what I witnessed at my local Globo Gym recently while taking a break from the "office".
"You can’t help but touch the things, to rub their cool slate-gray exteriors and to squeeze their padding. The mechanical housing has become more unisex, the digital readouts more technical, and the end result is an impressive ability to make you forget that this is the same basic collection of machines that have anchored the floors of health clubs for almost four decades. There are leg-extension, leg-press, leg-curl, and upper-body workstations in the aisles for building muscle, and treadmills, elliptical trainers, and stationary cycles in the aisles for developing cardio fitness."
"On a recent afternoon, it thrummed with activity: Men and women logged obedient noiseless reps on a range of machines; runners banged out the miles on treadmills; and one gal raced away on an elliptical machine, legs neither running nor swinging, but doing something inexplicable in a feverish Road Runner–like blur. It’s a vision of exercise utopia that is mirrored in gyms across the country. Except that a growing chorus of critics find fault with it: The man jackknifed into the leg-extension machine could be risking knee injury; the exercisers slaving away on other stationary machines are building individual muscles in place of whole-body strength; the people slogging away on the treadmills with their eyes glued to TV screens seem like automatons."
Don't get me wrong, I support any environment that will help people to increase their activity level. I just want everyone to understand what is necessary (or not) in designing and implementing an effective exercise program.
Read the rest rest of the article here.
Rick Mayo
Paul writes a perfect description of what I witnessed at my local Globo Gym recently while taking a break from the "office".
"You can’t help but touch the things, to rub their cool slate-gray exteriors and to squeeze their padding. The mechanical housing has become more unisex, the digital readouts more technical, and the end result is an impressive ability to make you forget that this is the same basic collection of machines that have anchored the floors of health clubs for almost four decades. There are leg-extension, leg-press, leg-curl, and upper-body workstations in the aisles for building muscle, and treadmills, elliptical trainers, and stationary cycles in the aisles for developing cardio fitness."
"On a recent afternoon, it thrummed with activity: Men and women logged obedient noiseless reps on a range of machines; runners banged out the miles on treadmills; and one gal raced away on an elliptical machine, legs neither running nor swinging, but doing something inexplicable in a feverish Road Runner–like blur. It’s a vision of exercise utopia that is mirrored in gyms across the country. Except that a growing chorus of critics find fault with it: The man jackknifed into the leg-extension machine could be risking knee injury; the exercisers slaving away on other stationary machines are building individual muscles in place of whole-body strength; the people slogging away on the treadmills with their eyes glued to TV screens seem like automatons."
Don't get me wrong, I support any environment that will help people to increase their activity level. I just want everyone to understand what is necessary (or not) in designing and implementing an effective exercise program.
Read the rest rest of the article here.
Rick Mayo
Thursday, January 3, 2008
Good Reads
I just received my copy of The New Rules of Lifting for Women 
by Lou Schuler, Cassandra Forsythe, M.S. and Alwyn Cosgrove. If it is anything like it's predecessor, The New Rules of Lifting
, it should be a great resource for women's fitness. I highly recommend either book. Just click on the appropriate cover below to get your own copy.
Rick Mayo
by Lou Schuler, Cassandra Forsythe, M.S. and Alwyn Cosgrove. If it is anything like it's predecessor, The New Rules of Lifting, it should be a great resource for women's fitness. I highly recommend either book. Just click on the appropriate cover below to get your own copy.Rick Mayo
Wednesday, January 2, 2008
New Year's Resolution
We are nearing the time of year when we will reflect on the past and begin to think of the New Year and how it will be different. It is a great time to assess your health and fitness level and set some concrete goals for the coming months. While everyone will have some fitness resolutions, very few will actually take the time to design a plan to help their resolutions become a reality. I can't overstate the importance of setting specific short and long-term goals and then listing the steps necessary to reach those goals.
Let's use weight loss as an example of a common New Year's resolution. Simply stating weight loss as a goal is not very specific. How much weight? What is your time frame? What will you change about your eating habits? How about your exercise routine? These are all valid questions, and you should have detailed answers for each one.
Effective and realistic goals are Specific, Measurable, Attainable, Reward-based, and have a Time frame. SMART goal setting is a simple and effective way to set goals that are clear, easy to measure, and have a deadline. If you are undertaking a major lifestyle change, the big picture may be a bit overwhelming. Take the big goal and split it into small, easily achievable goals. This is realistic. It will help you succeed on a regular basis, which will give you the momentum you need to reach the ultimate goal.
Here is an example of our SMART goal setting worksheet and how to use it:
Record your top one to two goals and break them down into smaller goals and action steps.
SMART Goal #1 = Lose 5 lbs in 30 days
Action Step #1- Visit a dietitian to determine my exact calorie needs.
Action Step #2- Hire a trainer to help me design an exercise program.
Action Step #3- Eat something for breakfast every day.
Action Step #4- Weigh once a week.
Action Step #5- Watch 30 minutes less TV each night.
Click here to download a full worksheet.
Until next time,
Rick Mayo
Let's use weight loss as an example of a common New Year's resolution. Simply stating weight loss as a goal is not very specific. How much weight? What is your time frame? What will you change about your eating habits? How about your exercise routine? These are all valid questions, and you should have detailed answers for each one.
Effective and realistic goals are Specific, Measurable, Attainable, Reward-based, and have a Time frame. SMART goal setting is a simple and effective way to set goals that are clear, easy to measure, and have a deadline. If you are undertaking a major lifestyle change, the big picture may be a bit overwhelming. Take the big goal and split it into small, easily achievable goals. This is realistic. It will help you succeed on a regular basis, which will give you the momentum you need to reach the ultimate goal.
Here is an example of our SMART goal setting worksheet and how to use it:
Record your top one to two goals and break them down into smaller goals and action steps.
SMART Goal #1 = Lose 5 lbs in 30 days
Action Step #1- Visit a dietitian to determine my exact calorie needs.
Action Step #2- Hire a trainer to help me design an exercise program.
Action Step #3- Eat something for breakfast every day.
Action Step #4- Weigh once a week.
Action Step #5- Watch 30 minutes less TV each night.
Click here to download a full worksheet.
Until next time,
Rick Mayo
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