Wednesday, February 28, 2007

Stupid mother part 2

So I read today they decided to leave the boy with his mother. I think that's a good decision. But she needs help. She obviously doesn't know anything about proper nutrition for an 8-year-old.

I just don't by the excuses from parents of obese children who save they don't know what to do. Then you see in their kitchen and it is loaded with junk food. They buy the food and prepare the food.

I've heard them say before that other people bring their kids the food. Are you kidding me? Tell them to cut it out! It's your child. If you don't want someone bringing them food then tell them that.

Believe me folks, I was an obese kid. I know what it's like. Be strict with the food if you must. They may whine and complain now, but once they're old enough to understand why they'll be so grateful for what you taught them about eating healthy. It's is literally the gift of life.

Train smart,

RL

Tuesday, February 27, 2007

Stupid mother

I saw in the news yesterday there's an extremely overweight child in Britain that is in danger of being taken away from his mother because of his weight. He's 9 years-old and weighs 218 pounds.

The mother is no pillar of health herself either.

Do I think the boy should be taken from his mother? No. However I do think it is a form of child abuse. And it must be stopped. People need to intervene. But taking the child away seems extreme to me.

Some people are just so ignorant and, sorry to say this, stupid, that they think they're not doing anything wrong. The mother said she couldn't stop him from eating because he "steals and hides food." Well who buys the food that's in the house to steal? Of course it's everyone's fault but hers.

Not to mention they had had several free appointments with dietitians, nutritionists and fitness trainers that they blew off.

I hope the mother pulls her head out of her you-know-what and realizes she is killing her son. But I honestly doubt it. That boy will probably be dead by the time he's 30, and it's a shame.

I've said it once, and again, again, and again....be good stewards of your kids bodies. They will thank you for it in the future.

Train smart,

RL

Monday, February 26, 2007

No cell phones allowed

When you go into anything productive go into it with intensity. Going through the motions is a waste of time.

Especially when you exercise. Exercise's #1 benefit is the mind/body connection it enhances. And that won't happen if you go into it negative and lethargic.

I've seen people exercise with their bluetooth device stuck in their ear. Be separated from your cell phone for 30 minutes will ya?! It's not that hard to do.

Distraction is a bad thing.

Use exercise to nourish your mind as well as your body. They are one.

Train smart,

RL

Friday, February 23, 2007

Small steps

This little article made me happy. If only ever school in Thailand, the US, everywhere did this.

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Some 600 Thai schools ban soft drinks to fight obesity
Tue Feb 20, 9:25 AM ET

BANGKOK (AFP) - Some 600 primary schools across Thailand have vowed to ban sugary drinks from the playground and classroom in an effort to curb soaring child obesity rates in the kingdom.

Tens of thousands of children across the country will be without their lemonade and cola under the voluntary measures, introduced as part of the government's sugar reduction campaign.

Chantana Ungchusak, a dentist in charge of the campaign, said the project aimed to educate children from kindergarten up to primary school about limiting their sugar consumption.

"Thai kids now are facing obesity and tooth cavities because they eat fast food," Chantana told AFP.

"We ask for cooperation from schools not to sell soft drinks, and we also want to educate students about eating sugar at appropriate levels."

Chantana said a recent survey she carried out found that Thai children were consuming an average 20 teaspoons of sugar a day, when they should be limiting their intake to six a day.

All that sugar -- on top of the increase in Western fast food restaurants -- has led to both children and adults piling on the pounds in a country traditionally known for its slender population.

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You'd be amazed the change just cutting out soda can do for someone's health. Soda is poison.

Train smart,

RL

Thursday, February 22, 2007

False positive? Are you kidding me?

I saw in the news today that former heavyweight boxing champ Tommy Morrison is making a comeback. You might remember him from the movie Rocky V. It's been 11 years since he fought and he's 38 now. Not that big of a deal you think? Every boxer tries to make a comeback.

Well, for those of you who don't know Tommy's case is unique.

The rug was pulled out from under his career back in the early 90's due to a positive HIV test. He couldn't fight anymore. He fell into drugs and alcohol. He lost all his money, his wife and kids. Essentially his whole life.

But guess what? Turns out that test was a false-positive. Tommy doesn't have HIV and obviously never did. Can you imagine that?

I was always a fan of Tommy "the Duke" Morrison. He was a big strong fighter, he needed to work on his defense though and hopefully he has done so.

You might think 11 years off and being 38 years old is a bad thing for him. I don't think that is necessarily true. I saw a picture of him and he looks like he's in better shape than he ever was. Now looks don't always tell the whole story in terms of physical condition, but because of his body-type (Mesomorph), you can really see his musculature. And he at least looks like he's in great shape.

With training methods today and the nutrition available people are staying "in their prime" for longer. In fact, some of the old time wrestlers and boxers from around 1900 said you didn't hit your prime until you were 35-45. Think about it, that's when most athletes today are thinking about retiring.

They said that back then because the training methods they used did not beat the body down (like heavy weight lifting). They were functional exercise like I teach that promote health and long life. And those training methods are making a comeback nowadays.

I really hope Tommy does well and gets his life on track. I'm a fan. Good luck Duke.

Train smart,

RL

Wednesday, February 21, 2007

Toys

Why is it the whole world goes ape when a pop tart shaves her head? Doesn't it seem a little crazy to you?

WHO CARES!?!

In fact, I shaved my head yesterday too. Any one want to speculate on if I'm letting out a cry for help?

I don't really know how I'm going to tie this into the subject of fitness, I just wanted to say something about it.

Anyway...

I received a new toy via UPS last night. It's a piece of hardcore fitness equipment (yes I use equipment sometimes.) It's mainly used by wrestlers and martial artists. However, it's really big with Greco-Roman wrestlers. I'm looking forward to playing around with it today.

If you're one of those people who thinks you need equipment to exercise first let me say you don't, but that's besides the point. Understand this: good equipment calls out to you to be used. You can't not use it. This thing I got is just begging for me to play with it. That is what you want to find for yourself. Something that sparks a little passion in you. If that's a treadmill or a barbell, a resistance cable or a big rock, that's fine. Finding equipment that you can't help yourself from using is the best way to utilize it. Don't get something just because someone on TV told you you NEED it. Get something that appeals to you.

There's stuff out there I know will work and I know several people enjoy, but I just don't like it. So I don't use it. There is more than one way to skin a cat (I never liked that saying, but you know what I mean.) You can get functionally fit using no equipment, or a little, or a lot. The key is, if you're using something, make it something that will challenge you and you will enjoy.

Have some fun and mix it up. A little variety is a good thing.

Train smart,

RL

Tuesday, February 20, 2007

Quackery

There are a lot of quacks out there. Quacks that want your money and will say anything to get it.

No where is this more rampant than in the "diet" industry. Let me tell you a couple facts. Anyone who claims you can lose a pound of fat a day (30 pounds in 30 days claims.) Is at the best very ill-informed, or at the worst, flat-out lying.

Sure they may lose weight, but it's not all fat. In fact most of it is water and proteins, and other junk floating around in our systems that starts to get broken up when we take care of ourselves.

The human body is only capable of metabolizes 3.3 pounds of stored fat in 7 days. And that's really hard to do. Most people who are really trying with burn somewhere between 1-2 pounds of fat in 7 days.

This is important to understand. There are no super quick ways to melt fat off your body. You can do it, but it takes time. Small steps everyone, small steps. Time is going to go by anyway, so why not use it?

Ignore all the marketing nonsense. Develop a sound eating plan, exercise everyday and the weight will come off. It's science.

Train smart,

RL

Monday, February 19, 2007

Focus time

I realize now I forgot to post on Friday. I'm giving myself a pass since I had a lot going on.

Wrestling season is now over for me. Which means it's going to seem like my days have doubled in length. Which also means I can get a lot more done (in theory.)

I have decided I am going to take my training to the 'next level.' Only I know what I mean by that. I'll keep you posted on how I do.

Sometimes we get scattered. We lose focus. And I admit that has been me lately. But now I have a new focus. I have the "extra" time.

We all need to refocus sometimes.

Train smart,

RL

Thursday, February 15, 2007

Lazy day

Hopefully you all survived the storm. It always makes me laugh how much the news people panic at the slightest bit of snow. You'd think it was the first time it ever snowed in New England. But I guess their job is to sensationalize everything.

At my house we had a lazy day at home. My wife and I both stayed home.

It felt good to have a day where I didn't have to do anything. I've been really busy lately with wrestling season wrapping up and my business to run.

Sometimes you need to get away, even if that's just staying home and doing nothing. And yes, sometimes you even need a break from exercise. Although it's my opinion people in general take too much time off from exercise. Three times a week for 20 minutes is just not enough. It's fine if you're just starting out, but it shouldn't be you end all goal.

5-6 days a week is good. The duration of the workout will depend on what you're doing. If you're doing a bunch of sprints obviously you won't be able to keep those up for 30 minutes straight. But you could jog for 30.

A good workout can be done in 5 minutes or 60 or more. It depends on what you do. Eventually you'll learn what it feels like when you've given it your all. And you workout until you get that feeling. Work hard, sweat, get fit, and feel the power.

Train smart,

RL

Wednesday, February 14, 2007

Ya gots ta believe!

Hope your all having a good winter mess of a Valentine's day. I found this article on Yahoo today I thought I'd direct your attention to it:

Belief in exercise may make it more effective
Tue Feb 13, 3:27 PM ET

NEW YORK (Reuters Health) - People who think they're getting a good workout obtain more benefits than those who perform the exact same activities, but don't think what they are doing is exercise, according to the findings of a study by Harvard researchers. These results support the idea that the benefits of exercise may involve a placebo effect.

Hotel cleaners who were told that their work of cleaning roughly 15 rooms each day was enough physical activity to maintain a healthy lifestyle were more trim and fit four weeks later than their peers who weren't given this message, Dr. Ellen Langer and her student Alia J. Crum report in the February issue of Psychological Science.

While the placebo effect of fake pills is widely accepted, Crum and Langer note, no one has yet studied whether the belief that exercise is maintaining fitness might exert a kind of placebo effect as well.

To investigate, the researchers recruited at 84 female housekeepers working at seven different hotels. Workers in four of the hotels were told that the exercise they got on the job met or exceeded the Surgeon General's activity recommendations for a healthy lifestyle, while those in the three other hotels were not told anything. Several measures of participants' fitness and health were taken at the beginning of the study and four weeks later.

Before the study started, about two thirds of all participants said they didn't exercise regularly, while one third said they didn't exercise at all. After four weeks, 79.7 percent of the women in the informed group said they exercised regularly. They also lost two pounds, on average; lowered their blood pressure by 10 percent; and showed reductions in percentage of body fat, body mass index, and the size of their waists in relation to their hips.

All of these changes were significantly greater than those seen in the group who weren't told that their work was good exercise.

One possible explanation could have been that women in the informed group became more active and ate more healthily, the researchers note, but they found that this was not the case, making it unlikely that the fitness improvements were due to changes in behavior.

"These results support the hypothesis that exercise affects health in part or in whole via the placebo effect," Crum and Langer write. "Whether the change in physiological health was brought about directly or indirectly, it is clear that health is significantly affected by mind-set."

SOURCE: Psychological Science, February 2007.

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Train smart,

RL

Tuesday, February 13, 2007

Cold shoulder

I'm sick and tired of people using cold weather as an excuse not to exercise.

You do not need to go outside to exercise. Everyone knows that.

Yet, I always hear this excuse this time of year. Oh and you know what? Soon it will be too hot to exercise. I think in autumn it might be to colorful outside to exercise, the foliage really messes with my focus. The crazy colors throw me off.

Listen people: Exercise is something you can do anywhere, anytime, in any conditions. The weather doesn't matter. What equipment you have or don't have does not matter. What matters is you. Your attitude. Your passion. You do nothing unless you want to.

You need to sit down with yourself and genuinely figure out the type of person you want to be. Then make it happen. Do you want to be a fat, lazy, excuse-maker? I know I never want to go back to that.

Be honest with yourself. Stop giving exercise the cold shoulder because of the weather (pun intended.)

Train smart,

RL

Monday, February 12, 2007

Bricks

I've been doing a lot of writing lately. I'm trying to finish this book I've been working on for the last year. Well, "working on" is a very loose term. It's more like I've written a paragraph or two every 2 weeks. Not what I call focused work.

Anyway, I made a commitment to myself that I was going to write at least 500 words every weekday, or 2500 words a week, until I got it done. That really isn't that much. And it really isn't that hard to do.

Even if I'm stuck on what to write about I'll just jot down a few thoughts about my day and before you know it I'm in the flow.

Any big project you wish to do, wether it be writing a book or maintaining lifelong fitness is best reached by breaking it down into small bits.

What sounds more doable to you? "I want to write a book." or 'I want to write 500 words a day." See what I mean?

Or how about..."I want to get into the best shape of my life." or "I want to exercise today."

Stating what you want in some ambiguous, grand manner is all well and good for the long-term. But when it comes down to actually doing the things you need to do to make it happen, keep it small, simple and DOABLE.

One brick at a time.

Train smart,

RL

Saturday, February 10, 2007

Another quote.

Here's another awesome quote:

"Performing your duty without attachment or aversion is a great antidote to the poison of fear." -Bhagavad Gita

I really like this one. Fear is poison. It tries to block us on our path to achieving our dreams.

But you can also use it to your advantage.

Don't let fear stop you from doing anything. There is absolutely no reason to. None.

Train smart,

RL

Wednesday, February 07, 2007

Short one

I'm not going to lie to you folks. I am going to be very busy the next week and a half. So please forgive me if my posts are short and to the point. Today I want to give you one quote to think about. Figure out what it means to you. Tomorrow I'll tell you what it means to me.

"Do the thing, and you will have the power." -Emerson

Train smart,

RL

Tuesday, February 06, 2007

Mistake

It's a shame it has gotten this far. Don't let your kids be one of the poor kid's risking this extremely dangerous (they don't tell you about that in the media) surgery.

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More kids having weight-loss surgery
By DAVID B. CARUSO, Associated Press Writer Mon Feb 5, 6:00 AM ET

NEW YORK - As the popularity of stomach surgery has skyrocketed among obese adults, a growing number of doctors are asking, "Why not children, too?"

For decades, the number of kids trying weight-loss surgery has been tiny. The operations themselves were risky, with a death rate of about 1 in 50. Children rarely got that fat, and when they did, pediatricians hesitated to put the developing bodies under the knife. Only 350 U.S. kids had such an operation in 2004, according to federal statistics.

But improvements in surgical technique and huge increases in the number of dangerously obese children have begun fueling a change of heart.

A group of four hospitals, led by Cincinnati Children's Hospital Medical Center, are starting a large-scale study this spring examining how children respond to various types of weight-loss surgery, including the gastric bypass, in which a pouch is stapled off from the rest of the stomach and connected to the small intestine.

Three more hospitals have approval from the Food and Drug Administration to test how teens fare with a procedure called laparoscopic gastric banding, where an elastic collar installed around the stomach limits how much someone can eat.

The FDA has hesitated to approve the gastric band for children, but surgeons at New York University Medical Center reported in the Journal of Pediatric Surgery this month that the device holds promise.

The 53 boys and girls, aged 13 to 17, who participated in NYU's study shed nearly half their excess weight over 18 months, while suffering relatively minor complications.

Crystal Kasprowicz, of St. James, N.Y., said she lost 100 pounds from her 250-pound frame after having the band installed at age 17.

"I'm a totally different person," she said.

Before the procedure, Kasprowicz said she took medication for a rapid heartbeat and was showing signs of developing diabetes. Every effort she made to stop getting bigger failed. Dieting didn't work, she said. Her heart problems made it hard to exercise. Even walking up stairs was a challenge.

Now, she's off the heart drugs. Her blood-sugar levels are in check. She also feels better about herself.

"I'm very outgoing now," said Kasprowicz. "I hike a lot ... I go to the beach in the summer now. I'm not as self-conscious when I go shopping for clothing."

Similar studies are under way at the University of Illinois Medical Center in Chicago and at the Morgan Stanley Children's Hospital of New York-Presbyterian, which recently opened a weight-loss surgery center for teens. Doctors there expect to conduct about 50 operations this year.

Children are only considered candidates for surgery after they have spent six months trying to lose weight through conventional methods under hospital supervision. But so far, not a single one has slimmed down enough to take surgery off the table, said Dr. Jeffrey Zitsman, associate attending surgeon at Morgan Stanley Children's Hospital.

"That battle can only be won in a few instances," he said.

The studies have followed a huge surge in the popularity of obesity surgeries among adults. The American Society for Bariatric Surgery estimates that more than 177,000 Americans had weight-loss surgery last year, up from 47,000 in 2001.

Not everyone is pleased that kids might be next.

"I don't think altering the human digestive tract is a solution to the problem of excess weight," said Joanne Ikeda, a nutritionist emeritus at the University of California, Berkeley. "It's one of these quick-fixes that isn't a fix at all."

Doctors, she said, still know relatively little about the long-term effects of such operations on the very young.

The federal Agency for Healthcare Research and Quality released a study in July that said four in 10 weight-loss surgery patients develop complications within six months. Among adults, mortality rates among gastric bypass patients remain at between 1 in 100 and 1 in 200 patients.

Laparoscopic gastric banding has been shown to have a much smaller death rate — about 1 in 1000 patients — but complications do occur.

Of the patients who participated in the NYU study, two needed a second operation to adjust a slipping band; two developed hernias; five got an infection; five suffered mild hair loss and four had iron deficiencies related to their new diet. After the study was complete, one patient asked to have her band removed because of discomfort, said Evan Nadler, a pediatric surgeon and co-author of the study.

Nadler said those complications were minor compared to the chronic diabetes and cardiovascular disease teens would face if they remained that heavy into adulthood.

"These are people who have tried everything they could possibly try," he said, noting that their mean weight at the study's start was 297 pounds. "Once they reach this level of morbid obesity, the vast majority go on to be obese adults," he said.

Thomas Wadden, an obesity expert at the University of Pennsylvania School of Medicine, said surgery can be of immense benefit to some teens, especially those already experiencing health problems.

But he also advised caution.

Egged on by TV shows and commercials expounding the benefits of weight-loss surgery, adult patients have begun showing up at Penn's Center for Weight and Eating Disorders demanding an operation as an easy first step to thinness.

"When we ask them, 'What have you done so far to lose weight?' The patients say, 'Nothing,'" Wadden said. "They're going right to a $25,000 operation for which they are ill-prepared."

It would be tragic, he said, to see the same phenomenon repeated among children.

"They have to be selected with caution to make sure that this aggressive step is absolutely necessary."

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Care for your kids. Please.

Train smart,

RL

Monday, February 05, 2007

Mental focus

We're entering the home stretch of wrestling season. Tournament time.

This is when the team aspect is virtually gone and it turns to the individual wrestler (there are team standings in tournaments however.)

This is the time of year when I have to get my guys to focus mentally to the highest degree. Their bodies are in shape. They know what to do, or at least they should. Now it's all mental. Can they handle the pressure of this time of the season?

One of my goals as a coach is to train their minds just as much, if not more than, their bodies. I want them to take the lessons of mental preparedness on with them for the rest of their lives.

Not one day goes by when I don't think of the lessons I learned back when I was a high school wrestler.

Being mentally "tough" isn't easy. It requires you to get over your fear and do what you want, no matter how afraid you are.

It really is not about winning, it's about playing the game. Or in our case, stepping out on the mat. It's about making yourself do it. It's about dealing with the pressure and overcoming it.

I don't know how this season will end for my guys but win or lose, I hope they learn how to be successful in the rest of their lives.

Remember, your life is only limited by your own mind. Don't be afraid. Go for it.

Train smart,

RL

Friday, February 02, 2007

30 second workout!

Can you get a workout done in as little as 30 seconds?

Sure.

Let me tell you why.

If at this point all you can handle is 30 seconds of an exercise, then by all means do it and then tomorrow do 31 seconds.

You see, it all depends on where you are at, and on STARTING. It doesn't matter how bad off you think you are. If you can only jog in place for 30 seconds, that's fine.

It drives me nuts when people say, "I can't."

"I can't do that!"

"I'm too old to even think about doing that!"

Or whatever the excuse is.

Just start. The hardest repetition of any exercise is the first one you ever do, after you get started the hard part is over.

So stop selling yourself short. You can accomplish great things. It doesn't matter one bit where you start from, just that you start and never ever stop. No matter what.

Train smart,

RL

Thursday, February 01, 2007

Vacation

Don't let going on vacation be an excuse for you not to exercise.

I had a client this morning who shall remain nameless (if you're reading this you know who you are.)

They went away for a week and admittedly, they did nothing while gone. Then today during our session they were struggling.

One of the great things about what I teach is it can be done anywhere with no equipment. So there is no excuse not to do no matter where you are.

A vacation is supposed to be a time when you take care of you. I can think of no better way to do that then to get a good workout in everyday. You'll feel awesome and proud.

Train smart,

RL