KeithSuth.com

The Daily Show Takes on Planet Fitness

2011-09-15T10:30:00.000-04:00

This is a clip from The Daily Show (9/14/11) about the hypocrisy of Planet Fitness' "Judgement Free Zone".

"There's a lot of places that lunks can go, they have a lot of places...all the animals can be in one cage and then we have Planet Fitness where all the people can go." -PF Representative

"You know who else said that?" -DS Reporter

To see the Planet Fitness Rep's response, which I promise you is hysterical, watch the clip...

Effective Weight Loss Tips

2011-05-17T04:00:00.003-04:00

As many of us know by now, the key to weight loss is a combination of both exercise and dieting so that you’re maintaining a caloric deficit. The problem for many people the begin dieting is that either they start with too large of a deficit, so they’re unable to sustain it and end up binging or they think they’re eating more calories than they think. The first step to dieting is finding what your caloric needs are.

How Many Calories Do You Need?
Using the BMR calculator & Harris Benedict Equation found on BMICalculator.net, you can easily and effectively calculate how many calories a day you need based on your BMR x Activity Level.
For those of you looking to lose “a pound per week”, you would simply subtract 500 calories from your daily caloric needs, which would give you a 3500 calorie (1 pound) deficit for the week.

Count Your Calories Correctly
One mistake people make when they start dieting is that they underestimate their portions. As Americans, we are so used to the portions being ginormous that we have a skewed view of proper portions. My suggestion would be to measure out what you’re eating by using a food scale & measuring cups.

Track Your Calories
There are plenty of methods you can use to track your calories, the most obvious and simple is “Paper & Pencil”. This method is probably the simplest as long as you can easily find the calories of what it is you’re eating…that’s where technology comes into play!

Websites such as CalorieKing.com and FitDay.com offer free services that allow you to keep a food log online as well as track goals such as: weight, calories consumed, etc. The one real problem here is that if you don’t have the time to get to a computer or online for the day, you can forget what you ate the day before or even worse, don’t keep up with it since it’s not as convenient for you.

There are also mobile apps, that you can download to your smart phone that will allow you to keep track of what you ate while you’re on the go! This is probably my preferred method, because they’re pretty easy to use, you can sync some of them with the online websites, and you can also look up foods before you eat them so you know how many calories they’re going to “cost” you.

Each method has its pros & cons, but what’s most important is finding one that makes it easier for you and that you’ll stick to.

Review: USA Weightlifting Level 1 Certification

2011-05-09T23:28:00.001-04:00

As some of you know, I recently got certified by USA Weightlifting as a Level 1 Sports Performance Coach. I was originally writing this post as a recap of the 2 day seminar, but after getting about 2/3 of the way through, I figured most of you would get bored with that, so instead I am just going to write a short review of the course.

The Materials
Between the time you sign up and the actual date of the course, you’ll receive a CD, Powerpoint packet, and your polo shirt in the mail. My CD didn’t work in my MacBook Pro, so I don’t know what’s on it, but I’m assuming that it’s just the Powerpoint that’s used for the course. The packet is just a printout of the Powerpoint that you’ll be going over during the course (I used the wide margins to take notes). On the first day of the course, the instructor provided us with 2 additional handouts.

The Course
The course takes place over 2 days and is mostly hands on as you can imagine. You do go over the Powerpoint like I said, but the majority of the time is spent performing the lifts as well as coaching the other participants to learn the lifts and their progressions. You’re not only learning the lifts though, you also learn a movement screen (similar but not as in-depth as Gray Cook’s FMS) and some program design.

While you are coaching one another, one problem that myself and a few of the other participants found was that one instructor for 25 participants isn’t the best way to get one-on-one instruction. So while I did learn a ton during the course, it’s something that I am going to have to keep working at to become more comfortable doing and coaching.

Final Thoughts
Overall, I’m very glad that I was able to attend the course and that I got certified. It’s something that I’m definitely going to keep up to date and continue working at getting better performing and coaching the lifts. I think the course materials could possibly have some more information or maybe have a “suggested reading” section. Our instructor was great, but I just wish that maybe there was one or two more so that we got more individualized attention. I think this is course would be beneficial to anyone interested in learning the Olympic lifts either as a sport or for coaching.

Warming Up Part II

2011-03-16T04:00:00.000-04:00

One of the more common warmups people do is static stretching. For myself, I know that when I ran track in like the third grade, our warm up routine was static stretching. This type of warm up continued through high school, and it wasn’t until probably about 3 years ago or so that I started warming up a bit differently. Before I get into that though, I’ll explain the problem with static stretching.

Problem with Static Stretching Before Activity
Basically, when you’re doing a static stretch, you’re lengthening your muscle and holding it there for a desired period. The problem is that while this may improve flexibility, this type of stretch will do you very little good when you’re actually in motion or being applied against an external force. Granted, there is a place for increasing flexibility, but before working out or competition isn’t one of them.

Several studies, including this one published by The Journal of Strength and Conditioning Research, have shown that static stretching will inhibit the performance of an athlete. Now I'm not a Division I superstar by any means, but the competitiveness in me doesn't want to do anything that will inhibit my performance on the field or in the gym.

Make Your Warm Up Dynamic
Recent studies, like the one above or this one comparing static stretching to dynamic stretching show that dynamic stretching will enhance performance. Personally, if you told me that I could get more out of my workout just by tweaking the way I warm up, I’d be all over that. And I am!

The thing about a dynamic workout that makes it so worthwhile is that you’re preparing your muscles, joints, and nerves for the activity you’ll be doing. For example, before I deadlift I make sure that I’m doing a warm up that will not only stretch out the muscles of my legs but also prepare my glutes to “fire” (contract) as well as my lower back. This way, when I go to pull the bar from the nerves in the area will be ready to tell my muscles in my legs and glutes that they need to do work.

To break this down in terms of 2 students about to take a math quiz. Both students were in class and did the homework the night before, but one of them is had been doing problems before class, just to refresh himself. Who do you think will perform better on the quiz?

At this point, you’re probably foaming at the mouth wondering what dynamic stretches you should be doing and incorporating into your workout. Unfortunately, you’re just going to have to wait until Part III, but I promise that the wait will be worth it! For those of you who still don't believe me, check out this NYTimes article.

Warming Up Part I

2011-03-14T03:54:00.000-04:00

Why You Need to Warm Up
With a proper warm up before exercise or competition, you prepare the specific muscles and joints that you’ll be using during activity. One of the reasons to warm up is to prevent injury. You’re not going to be able to continue training at a high level or at all if you’re injured, and let’s face it no one likes being hurt. It sucks. Secondly, you’re going to improve your performance with a warm up prior to your workout or other physical activity. But don't just take it from me, this study supports both claims that I’ve just made here.

In addition, strength coaches around the country, such as Eric Cressey, Mike Robertson, and Alwyn Cosgrove, have not only been utilizing warmups with their athletes and clients, but also telling others to do the same. Eric and Mike put together an amazing product called Magnificent Mobility which can be utilized for dynamic warmup before workouts or competition. In Alwyn’s Program Design Bible, he states that roughly a quarter of a training session with him is spent doing dynamic warm ups. And they’re not the only ones, if you go out to a baseball game early, you’ll see the players doing dynamic warmups.

Not EVERY Warm Up Works

Because I go to a small gym, I'm often able to get pretty familiar with other people's routines. Some people come right in, and get right into lifting. No warmup sets, no static stretching or anything…just jump right on the bench (big surprise, right?) and start their workout. There’s a smaller group that will go and run on a treadmill or use the elliptical for 5-10 minutes to warm up…no matter what they’re doing. This doesn’t make a whole lot of sense to me. I mean if you’re going to be working your chest, what good is jogging going to do for 10 minutes?

In Part II, I will discuss some of the do's and don'ts of warming up. In addition, I'll go through some basic movements that you can add to your warm up routine to help you prepare for activity.

The Family Effect

2011-02-09T23:17:00.000-05:00

So tonight I was going through my Google Reader and catching up on recent feeds that I subscribe to when I stumbled upon a couple of stories that I found interesting, and that I thought would be helpful for you and your families…

Family Effects on Childhood Obesity
This is a two part thing that I’m going to dive into here. The first, is that families who eat together encourage their children to eat more fruits, vegetables, and whole grains. Additionally, eating dinner at home instead of on the go provides time to sit and talk which also allows neurotransmitters to be sent to the brain to tell you that you’re full instead of overeating too quickly. While this was something that most people knew, it was recently backed up the Dietitians Association of Australia.

Moms Linked to BMI
A Science Daily article says that, involving families, is that the more years of a child’s life that a mother works the child’s BMI rose. While the researchers were not exactly sure why this was the case, they suspect it has to do with parents not having enough time to do food shopping/cooking, so they either order in or cook pre-packaged foods which contain more calories.

The Gym Isn't Necessary

2011-01-18T01:32:00.000-05:00

The gym isn't necessary. What the hell am I talking about, right? Well to be honest, to a degree it isn't necessary. I've noticed recently the Planet Fitness ads that have been playing what seems to be non-stop on TV and have even gotten a lot of internet buzz. The general idea is that bodybuilders are dumb ("I lift things up, I put them down."), and Planet Fitness is a non-judgmental gym (as long as you're not said bodybuilder...or anyone who may not gently place their weights on the floor after each set).

http://www.youtube.com/watch?v=3FGZvFZdVbk
*Note: I don't find the commercial funny, just the title someone else posted it under.

The thing I've come to realize, though, is that some people just simply do not like the gym. They find the monotony of going to the same place to workout boring--either because they're not actually going anywhere while doing cardio (partially why I don't like running inside) or because lifting weights just isn't their thing. Here's something that I want to share though...you don't have to go to the gym to be fit. There are plenty of ways to exercise without going to the gym that aren't simply "running outside".

Fitness Trails
Chances are that there is a park in your area that has a fitness trail. The beauty of a fitness trail is that they offer a wide range of equipment that you can do exercises with, but to get from one to another you have to follow the trail (run or walk). Usually these trails are a loop of a manageable distance (1-2 miles) equipped with stations such as pull up bars, dips bars, pushup station, some sort of leg exercise such as squats, and an abs station. The great thing about this is that you don't have to pay any monthly dues. One thing I will say is that after a while your progress will plateau and you'll have to make adjustments to the original loop.

Martial Arts
With the explosion of Mixed Martial Arts, there are studios popping up all over the place which will allow teach you anything from Krav Maga to Muay Thai to Brazilian Jiu-Jitsu. Not only will this keep you in great shape, but you're also learning a skill to defend yourself (some better than others for self defense). Most martial arts classes incorporate some sort of conditioning and stretching, but just learning and implementing whatever it is will be beyond exhausting.

Recreation Sports
Adult sports leagues are becoming more and more popular, because people are finding that they are not only a great way to exercise, but they're also a great way to meet new people. ZogSports, for example, runs co-ed sports leagues of different degrees of competitiveness in New York, New Jersey, and Washington DC that include, but are not limited to: football, dodgeball, volleyball, kickball, and basketball (I almost forgot to mention that the team that wins each season gets to choose a charity to donate part of the league fees to). But the great part about something like this, is that we as adults can play the games that we enjoyed to play growing up and it gives us a chance to exercise that isn't going to the gym for an hour.

TRX Training
I know that I've mentioned TRX Suspension Training in previous posts, but I just think it's just a cool tool that you can use pretty much anywhere that you and think of. At a park, you can mount it on a tree or a pole and at home you can use it off the back of a door. Although it's an expensive piece of equipment, the TRX can be used to work any body part and will add a degree of difficulty you're not used to.

What It Comes Down To...
The point that I'm trying to get across here is that you don't need to follow these routines that you read in magazines to be a healthier person, but just make better "health" choices in general and finding something that you like doing. Because if you enjoy what you're doing the more likely you are to continue.

Fat Loss: Let's Not Complicate It

2011-01-14T01:54:00.000-05:00

With the New Year almost 2 weeks behind us, and people starting to give up on their weight loss resolutions because they have yet to see results, I thought it was time to write this. Losing weight or fat isn't going to happen over night, just like you didn't just one day wake up 15 pounds heavier.

Fat Loss v. Weight Loss
One of the first mistakes most people make is by confusing fat loss (changing your body composition) and weight loss (changing a number on a scale). Sure, I could stop weight lifting, and let my body fall into a catabolic state and I'd lose weight because my muscles will eventually begin to deteriorate.

The thing to keep in mind when incorporating resistance training is you're burning fat but you're also increasing your muscle mass. For most people, the problem is when they step on the scale and realize they may not have lost weight. In reality they're probably stepping on the scale too often (once a week is sufficient) or they're not realizing that they're changing their body composition. You'll often hear women say "I haven't lost any weight but my clothes are fitting better."

Instead of focusing on the weight the scale tells you, use other methods to keep track of your progress:

Pictures - Let's face it, it's going to be easier to see the change in a picture than it would in a mirror. (You can compare then and now as opposed to having to use your memory.) Take pictures once a month and store them for yourself.

Measurements - By keeping track of your measurements (chest, arms, waist hips, thighs, etc.) this will allow you to keep track of your progress over time. While you may not feel like you're making progress, you'll be able to see that your waist has actually gone down two inches.

Body Composition - Also known as body fat percentage, your body composition will tell you how much fat you're carrying around.

The Lesson: Concentrate more on how you look and feel rather than the number that the scale is shooting out at you.

Keep It Simple
When most people start their diets and exercise at the beginning of the year they take on too much at once. You need to make changes that are manageable for yourself. Don't say that you're going to cook dinner for yourself every night if you know that you're unable to do that or stick to it. The most important thing about losing weight that people don't want you to believe is that it's about a calorie deficit. If you expend more calories than you consume, you will lose weight. Visit The Washington Post and find out your Basal Metabolic Rate and see how many calories your body uses each day.

What can you do to create a calorie deficit? My two best suggestions are to MOVE and eat healthier foods. First and foremost you're not going to burn calories by sitting at a desk all day or on your couch. I know it's a pain to find time to workout if you're working 8-10 hours a day (not to mention your commute), but find a time that works for you (in the morning before work or when you get home) and get active. A couple exercises like squats, push-ups, lunges, and pull-ups (with a pull-up bar in your door) are things that are easy and will help you burn some calories. WALK! I know it's currently winter, but get outside and walk to the store instead of driving if you're just going to pick up some eggs or milk.

[caption id="" align="alignright" width="180" caption="Chicken Salad from McDonald's"][/caption]

While we're talking about food, there are options everywhere that are just as fast and easy as unhealthier fast foods. Hell, if you find yourself at a McDonalds they do also sell Grilled Chicken Salads, so why not get that instead of the Big Mac, which packs a whopping (see what I did there?) 576 calories -- that's without the soda and fries. When I speak of healthy food, it doesn't have to be a boiled piece of chicken with broccoli on the side. I personally made chicken fajitas this week, and while I don't have the nutritional breakdown of the meal, I can tell you that it was healthy and delicious.

Final Tip: Hold Yourself Accountable
I know this is hard to do, I find times where I am in a rush and decide that I'm in the mood for a slice of pizza, I get it. The important thing is to not allow yourself to get away with eating like that all the time. My suggestion as a way to do this is to keep a log. It can be on your smartphone using an app like the DailyPlate/Livestrong app available for iPhone, Android, or BlackBerry. Another way to keep track is using the popular website FitDay. Knowing what you're eating and how much and seeing it written down will change your outlook on whether you're going to pick up that bag of chips or baby carrots to pack with your lunch.

Just remember, if you haven't started off the year how you would've liked, you've got plenty of time to turn things around! As the saying goes, it's not where you start, but where you finish! (I started off the year saying i was going to blog three times a week, this is me turning things around...)

Not Your Average Cardio

2010-04-16T04:36:00.000-04:00

Many people have the idea that cardio has to be done using an elliptical or treadmilll (or even the less popular bike). While all of these machines have their pros and cons, it is important to give your workouts variety. It keeps your body from adapting to your workout (which is why it's also good to switch up programs every 3 or 4 weeks), but it also keeps your workout fresh. I mean who likes going to the gym and doing the SAME thing day after day? I know I would get bored. So, try to change it up every once in a while doing something new or that you haven't done recently...

The Stairmaster
Most people in gyms completely ignore the stairmaster for one reason or another. I think part of it has to do with the fact that many people in gyms think that the elliptical is some sort of magical machine which is going to transform them over night, while the greater reasoning may just be their unfamiliarity of the machine. Whatever the case may be, the Stairmaster offers some variety to the same old cardio that you've been doing.

Jump Rope
This is something we can definitely learn from kids. Not only is jumping rope a great form of cardio which will help increase endurance, but it will also help you increase your footwork and agility if you play a sport.

Bodyweight Circuits
You've probably never thought this could be a form of cardio, but doing a simple bodyweight cicuit like the one below will get your heart rate up and is a great form of cardio:

Run in place w/ high knees (60 seconds). Extend your hands out so they are at waist level and run in place so your knees touch your hands.

20 Push ups

15 Prisoner Squats. With your hands behind your head perform a squat.

10 Jump Squats. Same as prisoner squats but on your way up explode so that you jump off the ground.

45 second Plank

10 Lunges (each leg)

Becoming The Greatest...

2010-04-15T16:26:00.000-04:00

Let's face it, most people aren't born with the athletic ability of Reggie Bush. It just doesn't happen. This isn't to discredit anything Reggie has done, because he's obviously worked hard, but for some being able to jump high, run fast, or stop on a dime doesn't come so easily.

Jerry Rice. He's known without question as the greatest wide receiver (and arguably player) to play the game of football EVER. However, Jerry wasn't the tallest guy ever (6'2") nor was he the fastest (ran a 4.6 sec. 40-yard dash in the 1985 combine), but there is one thing he was always known for his work ethic. If you watched a 49ers game in the 90's (with my brother being a HUGE 9ers fan I watched a bunch), one thing you heard over and over was about how hard Jerry worked on his game ("first one in and the last one out" [of practice]). Even after becoming an All-Star, Rice was always known for his off-season workouts, especially his 2.5 mile uphill run.

So when you think about what it takes to be the best or greatest at anything, it's hard work. Nothing in this world is handed to anyone. In an interview with Men's Fitness, Rice said:

You just have to want to do it because you know it's going to benefit you. I feel so much better when I go to the gym. Even those days where I feel like I don't want to go, I still push myself to go and I feel so much better after. It puts a very positive spin on your day. That's going to help you in the long run.

3 Quick Tips for Fat Loss

2010-04-14T19:43:00.000-04:00

With the summer just about a month and a half away, many people are beginning to panic and will start to look for a "quick fix". Here are a few simple steps that will help improve your diet & fat loss in just a matter of seconds:

Drink MORE! No not soda, beer, or even that mojito you're craving, but water! By substituting 12 oz. of soda a day for water, you'll be cutting nearly 1000 empty calories a week. If you're someone who doesn't "like the taste of water", try to cut a piece of fruit and toss it into your water. A slice of lemon or orange is a good way to give it a little flavor.

Fruits and vegetables. The average person does NOT eat nearly enough fruits and vegetables. By increasing the amount of fruits and vegetables you're eating. it will help you cut down on the amount of other food you're eating. So instead of chips with your sandwich, opt for an apple or maybe some raw peppers.

Sleep. There have been numerous studies which have found a link between showing that people who sleep less tend to weigh more than those who got 7 or more hours of sleep. In fact, another study at the University of Chicago found that people who sleep more consume less calories!

Day 4 Meatfree

2010-04-11T10:20:00.000-04:00

As you may or may not know, I absolutely love food and everything about it. The way it smells, the way it looks, and of course the way it tastes. When I told my girlfriend that I was going to go meatless from April 7th to Memorial Day she laughed and said that it would be a week before I ate meat again "you love to eat too much". While this is true and I do love to eat, I have been able to have a good variety of foods so that I'm not bored of being vege, yet...

When I first thought about doing this, I thought to myself "How days am I going to have to eat salad before I get bored of it?" Thus far the answer is none! I have gone 3+ days without eating meat, and while that's no great stretch of time, I thought I would've eaten like 5 or 6 salads by now, but that's not the case.

If you're interested in some vegetarian meals, here are just a few of the thing I've eaten over the past few days:

3 Egg Omelette w/ Asparagus & Mushrooms*

Sushi & Sashimi

Eggplant Parmesan*

Fried Rice w/ Broccoli, Asparagus, Carrots, Red & Green Peppers, Peas, and Onions*

Tofu & Mixed Vegetables over Brown Rice

While I do find myself being hungrier more often and having snacks like fruit, nuts, and even homemade guacamole I find myself controlling my portions better so that I'm not OVEREATING!

As usual, if you have any questions, feel free to ask!

* Any of the meals marked with were homemade.

Back to the Good Stuff

2010-04-07T15:59:00.000-04:00

As well as blogging again, I am going to be getting back to some of the most fun and successful workout routines I've followed to date. I, of course, am talking about the Turbulence Training workouts which I did a few years ago, and will be using again for my final cut for the summer. I will be keeping a log of my workouts as well as photo progress and other stats and will keep it all updated.

As for diet, I am going with a very natural diet with minimal meats, while increasing my intake of fruits and vegetables. I will be tracking my food on Fitday. So if you're interested in my progress over the next month and a half...stay tuned.

More Changes

2010-01-11T07:31:00.000-05:00

As you can see, I changed my theme again since I've been hosted here on WordPress.com and I think this is the final time. I like this new theme, and as far as I can see, I'm not going to be hosting my blog for a while after the last security disaster. I hope you all like it.

I Added a Blogroll!

I had one at some point, but unfortunately it disappeared. On my blogroll right now are most of the blogs from my Google Reader in the "fitness" folder. I will definitely be adding more blogs to it as I get the time, but in the meantime if you haven't gotten a chance to yet, check out those blogs on the side there. Quality stuff.

Twitter

If you're not following me on twitter, you should be. Recent posts have been about football, MMA, diet & training, and Jersey City.

Suggestions?

Have a suggestion for me, either with my blog, twitter, etc? Drop me a line in the comments area.

Mailbag: Elliptical vs. Treadmill

2010-01-06T01:36:00.000-05:00

I was recently sent a message from a friend of mine asking some advice. Anyway, after we exchanged a few emails the pretty common question of which machine is better the elliptical or the treadmill was brought up. She would like to purchase a treadmill, while he husband had bought into the hype and would like to get an elliptical.

I think the first thing to say is that the most effective piece of cardio equipment that you can purchase is one that you're going to use. I mean machine A can be the most effective piece of equipment in the world, but if they aren't going to use it, then why buy it?

Secondly, is the person using the machine effectively. It is easy to misuse an elliptical, set the resistance low, and just kind of stand on the machine using the momentum you've built up take over and keep you going. Ever see someone on the elliptical begin to shut down the machine, but when they go to stop their legs keep moving due to the momentum of the machine? I have. However, if someone were to just stop on a treadmill? I think you can imagine the rest...

I guess what I'm trying to say is that the reason the elliptical has become so popular is because it's an EASY solution to running. The motion may be similar and it may increase your heart rate, but you're doing more work on the treadmill. So for a more effective way to lose fat, choose the treadmill, and for a challenge try some HIIT!

Update

2009-12-23T00:25:00.000-05:00

While I know that I haven't blogged in a while, it is due to the fact that school really kicked my behind this semester as well as the fact that I got a new job...well a promotion anyway! I am now the manager at a health club in Jersey City, which I am very excited about. I am really learning a lot and like what I am doing.

The other reason that I haven't been blogging is because my blog with many other wordpress blogs on media temple servers got hacked in November. Currently I am looking for both a new web host as well as a new CMS platform. If anyone has any suggestions, please let me know.

Thanks!

A Lesson I've Learned From My Grandfather

2009-09-18T03:44:00.000-04:00

My grandfather is 90-something years old (his exact age isn't known because record keeping in China in the early 1900s wasn't the best), and I would venture to say is more active than half the people reading this.

I remember when I was growing up, my grandfather used to come spend the weekend at my house every week. Saturday mornings when I was just waking up for cartoons, he would be getting in from his first walk of the day. There was a track very near my house, and he would wake up at probably 6:00 (if not earlier) and be out there just walking around it. When he would get home, he would cook breakfast, but while waiting for things to boil or whatever the case may be he used to do this exercise I thought was funny as a child, but it was essentially calf-raises. Following breakfast, he would either take me to a park to play or just for a walk up the main shopping street in my city.

Today, he remains active...more active than most of the people I know. He lives in New York City, and everyday he goes for his walk in the afternoon, which is probably at least a mile and a half. In the winter, he has an exercise bike in his living room, and will climb on that due to the cold weather.

Comparing him to anyone else I knew in their 90's, he's a lot more "with it" mentally and physically he doesn't have many issues with day-to-day life.

I guess the point that I'm trying to make here is that while we're all going to get older, why not make old age easy on ourselves? Stay active. Train your body, even as you get older, because when you're 95 being able to get up and down from a chair isn't as easy as it looks.

Are "SmartChoices" Smart?

2009-09-09T03:16:00.000-04:00

I don't know if you've noticed but the United States is suffering from a major problem, obesity. With this country's children getting less physical activity and eating worse foods in greater amounts, the problem only seems like it's going to get worse. According to KidsHealth.org, 1 of every 3 children in the United States is overweight or obese.

As a country, we recognize that there is a problem, and there have been programs to help try this problem. Companies like the NFL have started programs like "Play 60", which encourages youngsters to get outside and play for at least 60 minutes a day, instead of sitting in front of the TV and playing video games.

There has also been the issue of not eating properly, and how even choosing foods has become an issue for parents. In NYC, restaurants are now obliged to publish nutritional info of products they serve right on the menu. This, however, doesn't necessarily make people aware to the fact that what they're eating is a poor choice, because they make poor decisions when buying food for their homes.

This is where the SmartChoices program is supposed to come in...

With SmartChoices we as consumers should be able to just walk into the supermarket and have the healthier choices highlighted for us. However, according to the New York Times, options such as Fruit Loops, Popsicles, andCocoa Krispies have made the list of SmartChoices. The NY Times article I linked to has details about how these products made the cut, but one thing I found most interesting is that these companies(PepsiCo, General Mills, Kraft Foods, etc.) had to pay to be included in the program. Whatever happened to supporting eating an apple a day?

I understand that the purpose of this program isn't to tell us exactly what to eat and be used as guidelines, but the problem is that people are going to start thinking that eating Fruit Loops is a healthy choice. So, while I do agree that childhood obesity and healthy eating habits need to be addressed, I don't think this program solves the problems that are facing our society.

The gang on The FitCast also discussed this in this week's episode...check it out!

Perform Better Announces Seminar Dates

2009-08-06T05:16:00.000-04:00

For everyone interested in the one day Learn-By-Doing seminars, here are the dates and locations of the upcoming dates for 2010. Topics and online registration will be available in the coming months.

Dec. 5, 2009 – Fair Lawn, NJ
Jan. 9, 2010 – San Francisco, CA
Jan. 23, 2010 – Los Angeles, CA
Feb. 13, 2010 – Columbus, OH
March 20, 2010 – Boston, MA
April 17, 2010 – Phoenix, AZ

Thanks to Mike Boyle at StrengthCoachBlog.com for the info!

Quick Foam Rolling FAQ

2009-08-05T05:24:00.000-04:00

I have been asked so many questions by my friends and others about foam rolling, that I figured I would put together a blog post about it..

What is foam rolling?
Foam rolling is a form of self myofascial release (SMR) that breaks up knots and trigger points within fascia.

What benefits does foam rolling have?
The knots or trigger points can cause muscle imbalances or poor flexibility among other things. Foam rolling can help increase flexibility, improve posture, and can even help with muscular soreness after exercise.

Where can I use the foam roller?
The most commonly used places to foam roll are their glutes, IT bands, quadriceps, hamstrings, hip flexors, but you can roll just about anywhere...

Where can I get a foam roller?
Perform Better has a great selection of quality products, which I suggest you check out, but here is a link to their Foam Roller Plus, which may be expensive but will take a long time to soften if at all...

I hope this answers some questions about foam rolling that you may have had. For techniques and more in-depth look into foam rolling check out this article by Eric Cressey and Mike Robertson.

3 Butt Sculpting Exercises

2009-08-04T04:27:00.000-04:00

I was actually asked this question by a girl yesterday, and figured that I would address it in a blog post. Here are a few butt sculpting exercises that are effective...

Stability Ball Leg Curls - It's a simple movement that will help not only build your butt, but will also help to strengthen your core. The other good thing? All you need to do these is a stability ball.

Step Ups - When doing this exercise, make sure that you're generating your force upward from your leg that's on the step and not on the ground.

Romanian Deadlifts (RDLs) - This is probably my favorite of this group. If they're not part of your routine right now, then I highly suggest that your incorporate them somehow.

Enjoy.

3 Don'ts of the Gym

2009-08-03T09:37:00.000-04:00

I was thinking about my biggest gym pet peeves today, and while I could probably come up with a pretty long list, here are a few that stood out to me:

Don't leave your weights everywhere. This is just common gym etiquette, but honestly the most annoying thing about going to the gym for me is getting there, and the weights are a mess and out of place. Really will the 20 seconds it takes to re-rack your weights kill you?

Don't be the guy who bathes in cologne before going to the gym. It's a gym, people are going to end up sweating a smelling, it's part of working out. But when I'm 3 benches over from you and can smell your $10 cologne that you picked up at CVS it only tells me that you're a tool.

Don't curl in the squat rack. I don't know why people still do this...I've seen hundreds of posts about this on fitness forums, and guys still don't get it. You're only wasting my time when you're in the squat rack with your 5 pound weights on each side of the bar curling...

That's the end of my little rant as well as my simple steps to not being as much of a tool in the gym.

BONUS MATERIAL: Take your backwards cap off while you're lifting too. Are you Stallone from Over the Top?

Big Week for Steroids

2009-07-30T12:57:00.000-04:00

So in one week there have been 2 headlines featuring steroids that have caught my eye, and just thought that I'd share them with you all, and share my opinions.

The FDA Becomes Aware

So apparently the FDA has finally become aware that supplements are not being regulated the way they should be. Unlike other products like asprin or allergy medications, "dietary" supplements have been widely under regulated. As a matter of fact:

The F.D.A. has authority to act only after it has received reports of serious health problems associated with products already on sale and it is able to prove a serious health hazard. (NY Times)

This week, the FDA notified American Cellular Labs that eight of their products were suspected of containing steroids, and that they must change their formulas to abide by federal laws.

The issue of supplementation is always a big deal when it comes to athletes, it seems like everyday we hear of a case about athletes who did not know what was in the supplement they were taking. In the case of the Williams' from the Minnesota Vikings, they took a banned substance that was not printed on the bottle, because these companies don't have to. Granted its always best to know what you're putting into your body, but if its not on the bottle how should these 2 guys know?

Anyway, I guess what I'm trying to say is that these companies need to be monitored just as drug companies are...

On anothe note...
Is anyone really surprised David Ortiz tested positive in 2003? It sure as hell didn't come as a shock to me. Another one bites the dust I guess...

I Won't Be Out Worked...

2009-07-15T03:30:00.000-04:00

I know this clip is old, but it just makes you keep perspective, that even after you think you've made it and reached your goals you've got to keep working hard... Will Smith, one of the most successful guys in Hollywood, talks about how he's willing to work harder than anyone else:

Young or Old Never Too Late To Start Training

2009-07-14T05:14:00.000-04:00

For many older people, they find that resistance training is not for them. They usually give a reason like it's only useful if you're trying to look good or for a sport. However, what many people [even the younger people] fail to realize is that resistance training can help make your daily life easier. A recent review by Cochrine Researchers found that in people over 60 who exercised 2 or 3 times a week:

Training produced a large improvement in muscle strength, a moderate to large improvement in doing simple activities such as getting up from a chair or climbing stairs and a small but statistically significant improvement in doing complex daily activities, such as bathing or preparing a meal.

In my own experience, I remember the story of one of my first clients. "Kate", who worked in an office, came to me looking to lose fat before her wedding. After about a month or so of training, Kate came into one of our sessions to boast about how that week she had gone food shopping with her fiance and was so proud of herself when she was able to squat down pick up a bag of rice and literally toss it into the shopping cart. Even more rewarding than the weight loss, for me at least, was knowing the fact that I had helped make her life a little easier...