This Saturday April, 22nd we had a great turn out, 8 people showed up for our Strongwomen Conditioning Class. Todays class was an “Alley Challenge” and I want to give a big congratulations for the effort you guys showed! It was a tough workout but as we all know nothing good comes from anything easy. I also want to remind everyone that there won’t be class held next Sat April 28th. I will be in Virginia attending my 15 year class reunion! I can’t believe it’s been 15 years! Below are some pictures from past Strongwomen classes. Enjoy!
Not having meals available is in my top 3 mistakes in slowing bodyfat loss. Not only are you contributing to a sluggish metabolism but you are forced to eat foods that may not be on your approved foods list. You guys have been asking for an alternative to cooking and eating out so here it is…. Mass Appeal Meals!
Drink To Win – Part 1 Dr. Sonja Pettersen N.M.D. ArticleText “In order to win any event, including this game of life, you need the optimal resources in adequate amounts. Our bodies are composed mostly of water which needs to be replenished regularly like any other nutrient. Our muscles are 75% water and our brains are over 80% which are two key ingredients in performance so they require optimal resources to function at their highest potential. Adequate water intake will prevent the onset of many symptoms and therefore avert disease processes from being established. We have all heard of the benefits of drinking 8 glasses of water a day, however that is an antiquated estimate and must be updated to reflect our modern environment. The pollution we are exposed to through food and air has increased significantly as has the amount of chemicals found in our food either through environmental contamination or through processing. In addition, our “”fast-food nation”” promotes the consumption of beverages
Poliquin’s Top 10 Carb Intake Rules For Optimal Body CompositionCharles PoliquinArticleText “1. Elimate grains, particularly wheat. This is the most important principle regarding carb intake. Wheat influences blood sugar levels the same way as plain table sugar.2. Yes, eliminate grains, part II: Gliadin family grains such as oats, wheat, spelt are the most common food allergen. People of the Celtic ancestry, like the Irish, are more likely to be gluten allergic. Besides raising insulin levels in the body and their rapid carb intake, grains also release cortisol in response to the stressor, than a food allergen is.3. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include :BroccoliLettuceCabbageCauliflowerMushrooms
Getting Maximum Results Six reasons why aerobic work is counterproductive By Keith Alpert, Level 4 PICP coach As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work. What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like get out of their workout, the number 1 answer is “losing weight or getting thinner.”
Five Best Foods to Fuel Your Workout By Jonny Bowden, PhD, CNS Before we begin, there’s one thing you need to know: The best food to eat before a workout depends on when you’re going to eat it. Let’s say you’re an early morning riser who goes to the gym on the way to work. You don’t have enough time between leaving home and arriving at the gym to really digest a full breakfast, so your pre-workout snack is going to have to be really light. On the other hand, if you’re working out in the middle of the afternoon, your workout is going to be fueled by your choices at lunch and you’ll have a couple of hours to digest your food before hitting the gym. That means a very different “pre-workout” meal than the one you might choose if you were scrounging around the kitchen at 5:30 AM on the way to the track.
“You will never have a better trainer than Matt Pack. Matt is dedicated to improving the quality (and length) of your life through a livable, energy producing diet and regular exercise that will transform your body from flabby to firm. Whether you’re a man or woman, athlete or endomorph, Matt will help you raise your fitness level at a pace that will challenge but not discourage you. Matt’s good nature and constant innovation mean that his workouts are never boring or unpleasant. Matt is a voracious reader and digests the latest literature to ensure that his clients always have the benefit of the latest research. Although Matt’s move to Miami means he can’t train me in person, I apply the principles he taught me in every workout. And have been asked many times, by complete strangers, to demonstrate an exercise he taught me. You’ll never regret your decision to hire Matt.” J Gans
Top 5 Ways to GAIN Body Fat by Rachel Cosgrove Are you looking to put on a little extra pudge to keep warm? Maybe your boyfriend or husband wants to see “more” of you? How can you put on that extra layer of fat you’ve always wanted to fill out your jeans? Follow these five recommendations and you’ll be on your way! 1. Do aerobic exercise every day. The more aerobics you do, the more efficient your body will be at storing fat, especially if you’re looking to gain some size on your thighs! Recommendation: Go to the gym every single day and find a treadmill or Stairmaster where you can watch TV while you’re working out. After all, you’re going to be there for a while. Do at least an hour per day, seven days per week at a very steady state (you should be able to carry on a conversation easily the entire workout). Why it works to store fat:
10 Labeling Lies Deceit in Aisle #13 by Sandy Joyce and Chris Shugart Are You Stupid? People who want to lose fat and get healthy aren’t that smart. Would you like to drop a few pounds? Want to improve your health and live longer? Then you just ain’t that smart, are you? Well, of course you are! But that’s not how most food manufacturers see you. Don’t believe us? Walk down the aisle at your favorite supermarket and look around. Here’s what you’ll see: Zero Carbs! Low-Fat! All Natural! High Protein! Only 100 Calories! No Trans-Fat! 1/3 Less Calories! Organic!
G-Flux: Building the Ultimate Body by Dr John M Berardi Those Legs I remember the first time I saw those legs. I was walking down the stairs at the Olympic Oval in Calgary Alberta – and with about three stairs to go, I looked up and saw the legendary quads, the peaked hamstrings, and the rock-hard glutes. Of course, describing body parts that way might make them sound less sexy. So don’t get the wrong idea, this woman was 100% babe. But back to those legs. They had shape, they had definition, they had muscle. Even more, that shapely, defined muscle had carried her to countless Olympic medals, world championships, and world records. That’s right, Catriona Lemay-Doan was not only the fastest woman on ice, but she also looked the part. She was lean, muscular, and, of course, it didn’t hurt that she was a super babe. So I stalked her. No, no, I didn’t stalk her. But since I was just starting out as a nutritional consultant to the Calgary Olympic centre at the time, I did resolve to find how she got that smokin’ body, especially those legs – legs that most T-Nation readers wouldn’t mind calling their own (easy boys, that’s not what I mean).
