A bad exercise habit that’s easy to fall into is to loosen up your grip on the weight when strength training.  While exercises for the biceps and triceps tend to force you to have a good grip on that dumbbell or barbell, several strength training exercises make it easy to loosen your grip. This often occurs when other muscles beside your arms are doing much of the exercise.

For example, it’s easy to make the mistake of loosening your grip when performing:
•    lunges
•    back exercises, ie bent over rows
•    squats

A good grip on the weight and straight wrists are essential for a good workout.

A good grip on your weight is important because it:

•    strengthens your forearms
•    improves overall form, which will helps prevent injury
•    helps with EVERY weight training exercise due to improved strength and form

Bad exercise form can easily become a habit. When you work out, constantly pay attention to your form and make corrections whenever necessary. Also, if a mirror is available to check your form, then use it. Sometimes small corrections can make a huge difference for your fitness results.

Have Fun, Be Fit!
“Functional Marc”

Recently I ordered some protein powder and I received a free sample of MUSCLETECH triple chocolate protein milkshake.

I like to know what I eat, so I'm always reading the fine print.

Their product states:

• MUSCLETECH Research and Development
• Science Proves You Gain up to 8.4 lbs. of lean muscle in just 14 days!
• University Researched, Tested, and Proven
• Multimillion Dollar Research Budget

But when you read the fine print, you see:

• Warning: Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking.  If you experience chest pain...seek immediate medical attention. 
• In one 28 day study, 1 Nitro-Tech Hardcore extraordinary subject gained 8.4 lbs. of muscle in just 14 days.

My thoughts on MUSCLETECH Nitro-Tech Hardcore:

1. I've never seen a protein powder with a warning like this before. Protein is suppose to be healthy and should not cause hospitalization!
2. As I've state before, I'm a pharmacist and I have over 7 years of experience with clinical research trials. To make a product claim based on only 1 subject, no matter how "extraordinary" is plain wrong and is not science. What about all the other subjects in the study? Did any of them gain muscle? You would think with MUSCLETECH's "mulitmillion dollar budget", that they could tell us how the other subjects did!

For most people, plain old protein powder is good enough. Myself, I prefer Optimum's protein powders. They won't choke you or cause chest pain. Just because a product claims to be "scientific" and has a research budget, doesn't mean that it will work better the regular stuff. Don't be fooled by marketing gimmicks. Take control of what you eat by reading the fine print.

Have Fun, Be Fit!
"Functional Marc"

Today I want to discuss the Ab Lounge. This popular ab equipment claims to be "the ultimate abdominal machine". So how good is the Ab Lounge anyway? I've had one for about 2 years now and I'll share my thoughts with you.

First, it is very easy for a novice to make the mistake of using their arms and legs with the Ab Lounge instead of their abs. So, assuming you have a strong core and good form, the Ab Lounge does work your abs.

But is the Ab Lounge better than regular crunches? A typical ab crunch consists of 2 parts, 1) curling of your upper body and lower body together and 2) returning to the start position. To perform an ab crunch properly, your abs should be working for both parts of the ab exercise.

However, there is a problem with the Ab Lounge. It's kind of a big problem. The Ab Lounge works fine for the curling part of the exercise, but once your body is "curled", it's kind of stuck there. The Ab Lounge locks into an upright sitting position and you can't easily return to the start position using just your abs. No matter what I try, I find that my arms and legs end up doing most of the return part of the exercise, not my abs.

So to recap, regular ab crunches on the floor or with a ball or BOSU work the abs for both parts of the exercise, but the Ab Lounge works the abs for only 1 part of the exercise.

Look at any type of ab equipment in your local gym and you'll find that none of them lock in the sitting position like the Ab Lounge. I'm sure that the reason the Ab Lounge locks up at the sitting position is to make the ab exercise easier.

So, who is the Ab Lounge for? I would have to say the Ab Lounge is for someone that is a beginner who can't do standard ab exercises and wants to work up to performing standard crunches on the floor or with a ball or BOSU. So if you can do regular crunches, stick with that and avoid the Ab Lounge. The Ab Lounge isn't bad, it's just half of an ab crunch. Plus it's easy to cheat and not use your abs on this equipment.

During the week, I do a variety of ab exercises. I'll typically use the Ab Lounge about once a month for some extra variety for my ab exercises. But that's it.

The next time you see an easy-to-use fitness product remember, there is no easy way to fitness. You have to constantly work at it and most importantly, make it fun for you!

"Have Fun, Be Fit!"
Functional Marc

It's been almost a year since I reviewed the Powertec Power Cage. I love having a power cage in my home gym.  The power cage allows me to perform a variety of exercises without the need for a spotter. One of my favorite exercises is the squat exercise. I bought my power cage just so I could safely perform squat exercises in my home gym.

However, the biggest difficulty that I've had with my power cage is performing squat exercises.  Proper form for a squat exercise can be challenging and requires coordination with several muscle groups. Doing a squat correctly in an open space is challenging enough. But performing squats in a tight space like a power cage can become almost impossible.

After many months of using my power cage, I discovered that a small change can make a huge difference when it comes to working out in a power cage. And I realized that there's a way to make the most of the power cage interior space.

My Power Cage Mistake:

Originally, I had been facing towards the back of the power cage when I unracked the barbell. Next, I took 1 or 2 step backwards with the weight and then performed the exercise. This turned out to be a terrible idea. My form really suffered from this start position in the cage. My workout space seemed really constrained and I didn't know how far away the barbell and my body were from accidentally hitting the cage bars behind me. No matter what I tried, my squats just didn't feel right.

My Power Cage Fix:

Then I got an idea. What if I faced towards the front of the cage instead? This time I stood in the back of the cage, I faced the front of the cage and unracked the weight. Next I moved forward walking as close to the front of the cage as I could without hitting the cage bars with my barbell. From this position, I was able to perform the exercise with proper form. The whole exercise finally felt right!

Part of the benefit with this position is psychological, but the other benefit is that workout space becomes slightly greater. Because I was able to see outside of the cage this position gave me a feeling of working out in a larger space. Also, I could better judge where to position myself for the maximum amount of workout area.

This change in position might seem obvious but sometimes the obvious is not so obvious and sometimes a slight change can make a big difference when it comes to exercising.

Have Fun, Be Fit!

"Functional Marc"

Bistro MD is the home-delivery meal plan advertised on the Biggest Loser website. Last year, I considered subscribing to this service, but had one excuse after another.  This year, looking at my calendar, seeing no major travels in my near future, and still needing to lose weight, I ordered one of the 4 plans. The 4 plans that are offered on the website are 5 or 7 days of breakfast, lunch, dinner and 2 snacks; and 5 or 7 days of just breakfast, lunch and dinner. I chose the 5 days of breakfast, lunch and dinner, since I knew I would want to have some meals outside of the meal plan, and I felt I could select appropriate snacks and stay within the calorie target I'd selected for myself.  It was also the least expensive way to try out the program, running approximately $155 (or about $30/day) when shipping charges are taken into account. Refer to the Bistro MD website for more specific details on meal plan options and pricing. I did find out that lunch-and-dinner only options are available (through customer service), if that makes sense for you.

Shipping…
The food is sent in a cardboard box containing a Styrofoam container packed with dry ice.  I understand that if you also order the snacks, there is a separate (or divided portion) that houses the room-temperature stable foods.  You also receive the menu for the week, so you know which meals were designed to be eaten on the same day as other meals (which helps to balance calories and nutrients over the course of the day), and some heating instructions.

Initial Food Review…
I am in the middle of my 3rd week of the program, and so far, I am generally impressed with the quality, taste, and appearance of most of the meals that I have been sent.

Breakfasts…
I have mixed feelings about the breakfasts, but they are growing on me.  They taste good but some seem to be very similar to items that could easily be purchased at the supermarket. For example, frozen waffles with sugar-free syrup.  There is one breakfast that is super-fantastic however – phyllo dough pastries with fruit filling.  WOW ARE THEY GOOD, and you get two for only 220 calories. I will be spending some time at the supermarket to really see if I can get quality 'substitutes' for the breakfasts (with as much protein and fiber) before I make a decision whether or not I'll continue to order the breakfasts.  I may keep ordering the breakfasts just for those pastries!

Lunches and Dinners…
The lunches and dinners are generally more elaborate and have foods that would not necessarily be as easy or convenient to prepare for one person if you tried to cook for yourself.  The chicken cordon bleu was outstanding, as well as one of the beef dishes.  The food comes packaged either like a standard frozen meal, in a paper tray with two compartments (which is to be heated in the microwave), or, in clear plastic bags 'boil-bags' suitable for heating by boiling or by snipping a hole in the bag and heating in the microwave. 

The main part of the meal (eg, the meat or pasta) is stellar in both taste and appearance. I haven't had one main meal I haven't enjoyed yet.  Side dishes in (in meals provided in the paper tv-dinner style packaging) have ranged from terrific to, well, needing some help.  I called customer service, and a very nice woman noted my comments about the meals that had side dishes that just weren't up to par, and 2 replacement meals were arranged for the next available delivery.  She also noted that refinements of some of the meals were planned.  My next shipment did not have any of the meals that were in the paper tv-dinner style packaging.  Not sure if that was coincidence or just great customer service orientation!

Appearance and Portion

Size…
What I like most about Bistro MD is that the lunches and dinners generally do not taste or appear like microwave dinners that are purchased at the supermarket.  Once cooked, if placed on a dinner plate, they appear like food you would receive at a restaurant, an advertising claim that I agree with. 

Preparation Time…
PLEASE BOIL the food when it's an option… It is a little more work but WORTH IT!  In my kitchen… the boiling method takes about 30 minutes total (about 20 minutes to boil the water and about 10 minutes to cook the food).  Long enough to change your clothes after a long day of work, answer some emails, or prepare dinner for your kids.  Some foods are microwavable… and some can be heated in the toaster oven (like the phyllo pastry I mentioned above…). 

My Short Term Future with Bistro MD… and my Reviews…
I have committed to myself that I'll continue in the program for about four to five weeks, as when I started there were 4 weeks of rotating menus available.  I noticed that now there are six rotating menus. Since I am not getting 2 of the 7 days' meals, I won't be able to critique each one, but I will write another review that will contain individual meal critiques, and more information about the nutritional content of various meals. 

Summary…
In summary, Bistro MD foods have been quite satisfying so far, and customer service is responsive.  I look forward to enjoying the meals waiting for me in my freezer, and writing about my continued experience with Bistro MD in the next few weeks. 

Did I mention that in 1 week, I've lost about 3 pounds, combining the support of Bistro MD and my new bodybugg!  Oh yes, I'll review my experience with that too!

Stay tuned.  Happy progress!

Bellydancing (and Spinning) Diva

Oatmeal is a great winter food. But it generally contains less protein than I like. I already reviewed the Quaker Weight Control Oatmeal, but I discovered a new twist for this healthy food. This new twist adds a few extra calories, but it also adds to both the protein content and more importantly, the "Yummy" factor.

Here's my new favorite recipe:

• 1 Packet Quaker Weight Control Oatmeal
• Half a scoop of Optimum Soy Vanilla Flavor Protein (about 12 g of protein)
• A couple spoonful of raisins 

I open an oatmeal packet, place it in a bowl, cover most of the oatmeal with water, and then heat the bowl in the microwave on high for about 1 minute and 35 seconds. Next I stir in the vanilla protein powder and the raisins. 

The vanilla flavor and the raisins really give the oatmeal some extra taste. This combo comes to about 325 calories. It's low in fat and high in protein (about 20 g of protein total). This recipe beats the stats of many protein bars and it tastes much better as well.

If you're cold and hungry this winter, then eat some high-protein oatmeal. It's healthy and easy to make.

Have Fun, Be Fit!

"Functional Marc"

The barbell chest press is a favorite exercise for many men at the gym, mostly because the exercise is often used to judge upper body strength. Because most people like to perform this exercise to failure, a spotter is often needed in order to safely perform this exercise. So today, I want to talk about how to spot your fellow gym member.

Most bench pressers will quickly size up who are the stronger gym members. These stronger members make ideal spotters because no one wants to be crushed to death at the gym, especially while bench pressing. If you get chosen by a complete stranger to be a spotter, congrats! It means that you must be doing something right with your work out program.  

But now that you've been selected to spot a complete stranger, how do you act like an experienced spotter?

Below are my tips on how to spot like a pro.

Before the Exercise Begins:

1. Make sure you know exactly what exercise your fellow gym member is performing (most of the time it's obvious, but every now and then, someone tries something a little different). If you don't know what exercise will be performed, you can't be an effective spotter.
2. Ask how many reps your gym colleague plans to do. This will give you an idea of how many reps until failure and when exactly you may need to assist with the weight. Also ask if he needs help unracking the weight or getting the weight into a start position.

During the Exercise:

1. Unless your colleague is having trouble performing a rep, watch, be quiet, and don't touch the weight.
2. Once your colleague reaches failure and can no longer move the weight, place your hands under the bar. But don't grip the bar, keep your hands open underneath the bar.
3. Using the lightest amount of pressure, slowly lift the bar up. At the same time, encourage your colleague to complete his last rep.
4. Let your colleague lift as much of the weight as possible. Lift only what your colleague can't.
5. Together, rack the weight.
6. Let your colleague know that he did a great job and ask him if he needs spotting for any additional sets.

If you can help out someone by being a spotter, then make the time to do so. We're all in this fitness quest together.

Have Fun, Be Fit!
"Functional Marc"

 Don't keep doing the same things with weights. Get creative. There are all sorts of ways to do your weight exercises differently. If you typically use dumbbells and barbells, try working out with some plates. Plates will give you a different feel. If you can't find the right plate weight for you, then try adding some PlateMates (magnetic weights) to the plate. Plates are great for shoulder exercises. You can also use them for many other exercises, including tricep and lunge exercises.

Don't just use that plate for a barbell, try something different with your exercise.

Have Fun, Be Fit!

"Functional Marc"

In theory, the morning is the best time to work out. But for many of us, we're just lucky if we can wake up and make it to work on time.

Because I work during the day, I often work out at night. The trick is to go to a gym that has a positive workout environment even when the gym is practically empty.

My Late Night History

When I was a little younger, I would go to the gym around 10 pm on Saturday nights at my local 24 Hour Fitness. I would typically end up leaving a little bit after midnight. Surprisingly, even after midnight, there were still people coming into the gym.

A few years ago, I went on a 22-day vacation to Hawaii and Australia. I would vacation in the day time and then in the evening, I would work out at the hotel gym every night. I came back from vacation not gaining any weight and fitter than ever.

Then last year I ending up getting some really nice equipment for my home gym. Since the gym was right there, I have been working out at home around 8 or 9 at night.

Recently,  I've been going to my local gym around 8 at night and leaving right before closing at 10 pm. I'll come home, drink a shake, take a shower, and go to bed. And when I wake up in the morning, I feel great.

Advantages of Working Out at Night

Typically, there's no wait for any weight equipment or machines at night. But what I really like about the night time environment is that it's very easy to try new workout routines. I'll grab some dumbbells, claim a long aisle, and start doing walking lunge exercises. Or I'll go to a cable machine and try to create a new exercise for myself. These are things that are difficult to do in a packed gym.

If you're having trouble making it to the gym, try a night time workout. It certainly beats staying home at night watching TV. Maybe a night time workout is what you need.

Have Fun, Be Fit!

"Functional Marc"