I have the unfortunate luck to live with a researcher, my wife Dr. Yolanda Holloway. Because she is always researching about how our food is killing us and following the advice and research of the best selling author of Food Over Medicine, Dr. Pamela Popper http://drpampopper.com, she has convinced me to at least try a more vegetarian lifestyle.
This past summer I was diagnosed with a lunge disease called Sarcoidosis; it's an awful auto immune disorder. I don't know how many of you knew the great comedian, Bernie "Mac" McCollough, but he died in 2008 of the same disease and I greatly admired the man. Basically, sarcoidosis is the formation of nodules or small benign tumors in an area of the body, in my case the lunges. Although they are benign, the numbers of tumors can greatly inhibit your ability to breathe and feel well period.
The first thing the doctor did when he diagnosed me with the disease is put me on steroids, the ubiquitous steroid medicine, Prednisone. My wife was upset because she felt he should have at least explored other alternatives to the steroids such as diet. Some years ago she had heard of a doctor in Towson, MD that believed that diet was a better alternative to the disease than using steroids. Her mother, who has had sarcoidosis since 1996, has spent the last 20 years taking Prednisone. As a result, her lungs are fibrous (meaning they don't expand) and the medicine has caused her tissue to be so weak, that receiving sutures after surgery is a chore. Me being stubborn and impatient, I just wanted to be cured and cured fast so I didn't listen. Of course, my wife always says that, "Doctors don't cure anything. They just give you a pill for symptoms or cut out whatever hurts or isn't functioning properly."
I'm a loyal listener of the Karen Hunter show on XM radio and each day she has a segment on different topics. On Wednesdays as of late the topic is Wellness Wednesday and has featured Dr. Pam Popper. Dr. Popper is tough when it comes to American eating habits. She studies ALL the studies on the effect of various foods on our bodies. She has researched the research in other words. Unfortunately, the body of research points to the harm of dairy, meat, and sugar on the American diet and overall health. We're the most obese nation in the world! And no, it's not just from carbs. If you have the chance, check out some of the international research on the effects of meat and dairy on our health.
Nevertheless, my wife badgered me about the estrogen in milk and continued to tell me about the quality and nutrients in your food versus just the sheer quantity of food...so, like a good husband, I decided to join her in her quest to become a vegetarian. Our hope is to look for alternatives to medicine, but above all, we are on a journey to live an overall healthy lifestyle. I encourage you to try it as well. If a New Jersey sub guy like me can take a chance to look at the impact of a vegetarian diet on my health and life, I'm sure you can do it too. I will being doing a follow up blog on calorie dense animal food and how it affects your brain on feeling full.
If you would like to join me on my quest to be a healthier you. Please email me at firstname.lastname@example.org
Tomorrow is January 4th and a lot of you will be heading to the gym to start your New Year's Resolution to be more fit and healthy, but please don't be like this person in the meme. At Ted Rock's my trainers and I pride ourselves on not only training you, but teaching and educating you as well. You will never have to come in my gym and not have a clue about what to do. We want to ensure that we do everything we can so that you will not fail or become disappointed or, as what happens in most cases to New Year's Fitness resolutions...by February you are no longer working on your weight/fitness resolution. Consequently, there are several reasons for the discontinuation:
1. People come in the gym without a plan or measurable fitness goals.
2. People expect instant results (you didn't put it on overnight so don't expect quick fixes)
3. They have temporary motivation.
4. They feel that personal trainers are too expensive
5. Many trainers don't help because most try to sell classes and sessions instead of planning for helping the client get results.
6. Sadly, people have no clue how to use the equipment and some won't ask. I also blame this on gyms and trainers who are too afraid of rejection.
7. Most people really want it but are simply not committed or disciplined enough to consistently work for it.
8. People don't like training alone.
These are just some of the reasons that people often don't last longer than mid-January or late February. I believe that once you make up your mind to start a life of fitness you have to be reasonable and fair to yourself. Meaning, everything takes time and as long as you work consistently towards living a healthy life, it will become habit. I have made fitness a must in my life and intend to do it as long as I can. Also, don't use excuses about personal limitations; I just work around them and modify movements if I have to. Remember there are people worse off than you and they are still getting it in. So here are a some important tips to make sure you "aren't in the way" come Monday, January 4th:
1. Notify your doctor that you are about to start a fitness program.
2. Start doing small things to incorporate fitness (walking up steps, parking farther away from the
store you are going to, do 1 set of 10 air squats, push ups, leg lifts and jumping jacks). Just get
used to moving; it's a way to prepare the body for training.
3. Plan your budget and if you are totally new to fitness, try to save enough to do at least 6-8 private
sessions with a personal trainer and then look to enter some low to intermediate boot camp
4. Don't start off hardcore by spending excessive time in the gym (think intensity over duration)
20 to 30 minutes is all you need. As you get more advance you could take it to 45 minutes.
5. It is perfectly normal to be a little sore in the beginning, however with consistency that will
So if your goal is to start a fitness program tomorrow, make an appointment to go in and talk to the local gym or studio owner. Ask for a free assessment and ask if they offer any free classes. Finally, once you decide to join the gym don't fall in love with one class unless that trainer offers lots of variety to his or her classes. Not to bad mouth Zumba or people who constantly spend long bouts on treadmills, but I have never understood how people can go in and do the same thing every workout and expect to get results. You have to come out of your comfort zone. So come January 4th let's start your journey to becoming a healthier you.
If you have any questions or would like a free assessment and 2 free classes please call 443-629-7738 or email me.
I've been in the fitness and sports performance industry for over 28 years, but over the last 5 years I have had a huge increase of women clients and one of my biggest challenges has been to help them over come the many myths about how women are supposed to train and intensity. The one thing I want to make clear is that when I design my training programs the training for men is not much different than for women with one exception. With women, I include a focus on targeted body areas such as the butt, abs, or thighs, to name a few areas. I have no problem incorporating body specific exercises that women often want. For example, if a client tells me she would like to develop a great butt I will incorporate exercises that will help develop that area.
J.C. Dean recently wrote an article on Weight Training For Women and talks about women's fear of losing Femininity. He goes on to state, "The common fear of weight training like a male will make you look like a man which he believes is a rational fear", and I agree. Again ladies, no need to fear because your body doesn't produce enough Testosterone to build muscle mass that will make you look like a man. So increasing Intensity will not make you look like a man, but it will definitely help you burn fat and build the lean muscle that you so desire.
Here are 4 tips that will help you understand INTENSITY:
1. Decrease your rest time between sets
2. Add supersets and drop sets to your training
3. Increase your weight. If you are reaping weight that you know isn't challenging you would
definitely want to increase the weight in order to affect change in the muscle
4. Learn how to use Borg's RPE Scale (Rate of Perceived
So the next time you're in the gym or on a run, ask yourself the following questions:
Could I have taken less rest between sets?
Could I have increased the weight?
Could I have pushed or pulled out one more rep?
Could I have sprinted the last one hundred meters on my run?
So remember, in order to get results you have to be honest with yourself and not be afraid to challenge yourself. If you want to know more about Intensity and work out programs please contact me or call me.
Most people that follow my Facebook post notice that I post a lot of videos of my clients doing the Deadlift. I've been a trainer for over 28 years and I'm amazed at how many women I have met over the years who are afraid of the Deadlift. Even at the NCAA Division I athletic level I met quite a bit of women who was afraid of the movement. I suspect that there are a few reasons that so many are afraid: one is fear of getting hurt (having never been introduced to the movement), fear of heavy weights, and most importantly, not understanding the many great benefits to the Deadlift when done with proper form and technique.
The Deadlift is one of the safest movements performed in the gym. Unlike the Squat, you don't have to worry about your legs giving out and the weight collapsing on you, possibly causing spinal injury. The same holds true for the most popular lift in the gym, the Bench Press. The beauty of the Deadlift is if you can't lift it simply drop it.
Below are just a few benefits of the Deadlift:
1. Increases Fat Burning
2. Helps with better Posture
3. It works the three major muscle groups (Hip, knees and lower back)
4. It helps with building the gluteus maximus(Butt)
5. It helps build your cardio endurance
6. It's a highly functional movement and it mimics real life movements
7. Deadlifting helps with abdominal development
8. The Deadlift helps boost testosterone (no worries ladies you don't produce enough to gain
mass so keep deadlifting)
9. Deadlifts helps with running speed, that includes you too long distance runners
10. Deadlifts help build a strong back
So now that you can see the many great benefits of the Deadlift start adding it in your routine and I guarantee you will see your strength start to increase in all your lifts. However, ladies, you cannot be afraid to challenge yourself as far as increasing your poundages on the bar. If you are interested in learning how to learn proper weightlifting techniques and building strength for fitness or athletics please contact me via email or call.
I've been meaning to write this up for awhile but life and business kept getting in the way so as I was sitting around pondering what good things I wanted to share, I remembered this.
A Triathlon is one of the most physically demanding events one can compete in. The beauty of the Triathlon is you can compete to win or you can compete with yourself. Meaning you compete to see if you can complete the event. Just completing the event is an accomplishment in itself. So in my mind as with many others to complete the event makes you a winner. That's why I'm so proud of these ladies.
Back in May they informed me that they were all going to be competing in a Triathlon in August. So I put together a 14 week strength and conditioning program that greatly prepared these ladies and they gave me constant feedback which allowed me to constantly tweak their training program. The one thing that I think contributed to their success was their constant communication with me so that my training programs wouldn't conflict with their training outside of the gym.
Most of these ladies have been with me for well over three years so I love the fact that they don't mind giving me feedback which I think has definitely helped me become a better trainer. Most trainers aren't comfortable with their clients giving them suggestions. I learned along time ago that the key to successful results for clients is listening and understanding what the goals are. So congratulations ladies on completing the Triathlete and getting your medals. You truly are winners.
If you are a beginner and you are thinking about competing in a Triathlon here are four tips:
Boxing Fitness is back at Ted Rock's Sports Performance. I was glad to bring on Trainer Ethan Robbins who I had the joy of training for 3 years. For those of you that have seen him can clearly see that boxing training has gotten him in great shape along with becoming a highly skilled fighter. If you want to torch fat and shed pounds then do a boxing workout a couple of times per week along with weight training. There was an article about boxing fitness training in Muscle and Fitness Magazine and in the article National Academy of Sports Medicine Director Rodney Corn confirms that a 200 pound athlete doing boxing training can burn roughly 455 calories per hour on the heavy bag and 720 doing sparring. When doing boxing fitness training you are working the slow-twitch muscle fibers for endurance and fast-twitch muscle fibers for speed and power. So if you want to get in great shape and potentially learn some basic fighting moves then you have to give boxing fitness a try. Boxing fitness gyms are becoming increasingly popular and are on the rise.
I met this young man while doing speed training at Bigbie's Shore Performance and while participating in my speed training his father called me and asked to get his son stronger and faster. Because of his hard work he is now not only a World Champion and being recruited by several top 10 private schools he also hit a 3 run homer against Puerto Rico in the championships series. Craig and Jen you are awesome parents the way you sacrifice and support Carson
learn more about our youth programs!
Ted Rock Sports Performance offers a special youth program for Middle and High School students to prepare them for private schools, college, and beyond. Click here to learn more about our programming.
Building Speed and Power is a science. We have mastered the science: I told him box jumps. He aimed higher. He jumped over the boxes. Been building this power since age 13.
Let's us work with your son or daughter at Ted Rock Sports Performance Contact Us Today.
I came across this infographic from Positive Med and thought I would share it. I am often asked this question and thought this would be great to share.