This is weird

My daughter survived her first day of Pre-K and I just got her on the bus for her second.

My wife took my son to his baby check-up at the doctor, so I find myself in a weird situation right now. I'm alone.

It's been a while. I could literally go do anything I want right now. I could just sit and watch some TV, get something to eat, even go out somewhere. But you know what I think I'll do, I'll workout. I know, surprised right? Well you know me, it's what I do.

It's such a challenge to fit exercise in, I struggle with it just like everyone. Except I make it a priority so it "must be done" in my eyes. I have no choice. Just like I must feed my kids. I must feed my body's need for movement. Thinking that way makes it a little easier.

Wow, lets see here, no one else is in the house so I can be as loud as I want. I won't be in danger of waking up any napping children. So I think I'll go throw around some of my throwing dummy apparatus. That's always fun, and a killer workout.

Find the time people. Find the time.

Train smart,

RL

Pre-K day

My daughter starts Pre-K today. They grow up so fast. Before you know it she'll be getting married.

It's going to be weird today having the afternoon with just my son and I. I guess I can take the time to start teaching my boy the benefits of physical exercise, he's 4 and a half months old, never too early to start.

I think we'll start with some joint mobility exercises, babies are really flexible so that should be easy for him. Then we'll progress so some light calisthenics to warm up, and then we'll hit the heavy stuff. I'll strap a baby -sized weight vest onto him, 10 pounds should be sufficient, and order him through so plyometrics. That should be hard for him since he can't even sit up on his own yet. But I don't care, no excuses for weakness. Then we'll cool down with a light 7-mile jog and maybe a stretch. By that time his sister should be home and we can then start her workout....

...Or we could just sit around drinking from a bottle, taking naps and making baby sounds.

I haven't decided yet.

Well, maybe I'll give him a break, and just workout myself. I set the example today.

Train smart,

RL

What's your ranking?

Have you seen the list of the rate of obesity in the states? Here it is:

Mississippi — 30.6%

West Virginia — 29.8

Alabama — 29.4

Louisiana — 28.2

South Carolina — 27.8

Tennessee — 27.8

Kentucky — 27.5

Arkansas — 27.0

Indiana — 26.8

Michigan — 26.8

Oklahoma — 26.8

Missouri — 26.3

Texas — 26.3

Georgia — 26.1

Ohio — 26.0

Alaska — 25.8

North Carolina — 25.6

Nebraska — 25.4

North Dakota — 25.1

Iowa — 24.9

South Dakota — 24.9

Wisconsin — 24.8

Pennsylvania — 24.5

Virginia — 24.5

Illinois — 24.4

Maryland — 24.4

Kansas — 24.3

Minnesota — 23.7

Delaware — 23.6

Oregon — 23.3

Idaho — 23.2

Washington — 23.2

Maine — 23.0

Florida — 22.9

Wyoming — 22.8

California — 22.7

Nevada — 22.5

New Hampshire — 22.4

New York — 22.4

New Jersey — 22.2

New Mexico — 22.0

Arizona — 21.7

Utah — 21.1

Montana — 20.7

Rhode Island — 20.5

Connecticut — 20.1

Hawaii — 20.1

Vermont — 20.0

Massachusetts — 19.8

Colorado — 17.6

---

We're (Connecticut for any of you reading this out of state) are in the bottom five, I guess that's something to be happy about, in a really off handed way.

I wonder what is so different about Colorado and Mississippi? Could be something worth studying. We might find the "cure." Oh wait, we already know that here.

Train smart,

RL

Old knowledge

There is no secret to getting into shape. There is no one approach, no miracle diet or magic pill. There is only hard work and common sense.

I was watching something on TV over the weekend and it was talking about the diet of warriors back in the ancient Greeks' days. Now, they must have been ignorant to proper nutrition right? Wrong. They ate high protein and complex carbs for energy and all the fruits and veggies they could. Wow, how odd (notice the sarcasm) that they ate the same sorts of foods that elite athletes nowadays eat.

Guess what else they did? They trained hard and smart for what they would be doing. Today we call it "sport specific training" so we sound smart.

So don't always be wondering if there's something better out there. There's always going to be interesting exercises to try, but the truth is nothing is going to get you where you want to go except for hard work.

You have to actually do it, not just research it.

Train smart,

RL

Videos?

I'm toying with the idea of posting some videos on this blog. I'm curious as to what you would like to see.

So please, post a comment or shoot me an email and let me know.

I can show exercise demonstrations, perhaps even whole routines, the sky is the limit I suppose.

So let me have it folks, what do you want to see?

Train smart,

RL

Videos?

I'm toying with the idea of posting some videos on this blog. I'm curious as to what you would like to see.

So please, post a comment or shoot me an email and let me know.

I can show exercise demonstrations, perhaps even whole routines, the sky is the limit I suppose.

So let me have it folks, what do you want to see?

Train smart,

RL

Tabata

Do you want to have a great workout in little time? Try this out. It's an approach to interval training named after a doctor would studied the benefits of it. It's called Tabata intervals. It's great stuff. Simple and easy to do.

Pick any exercises you want. It's best to start with an easy to perform calisthenic. For now we'll just stick to running in place.

What you do it sprint all out for 20 seconds (get the knees high,) followed by 10 seconds of rest. That is one round, 30 seconds. You do that 8 times back to back, totaling 4 minutes total. Not too long right? Well just try it and you'll see.

Ideally you'll pick 4 exercises and do 8 rounds of each back to back totaling 16 minutes. You can alternate the exercises like a circuit, or do all 8 of one before switching to the next. It's up to you. Either way you'll have a great workout.

This is usually how I do my sprint interval training. You may have to build up to it by starting with a shorter sprint time and a longer rest time, but you want to work to the 20/10 model. It has been proven to increase aerobic and anaerobic capacity by a great deal.

Interval training should be a core part of your fitness regime. I believe it is one of the best ways to get yourself into shape quickly and functionally.

Give it a shot and let me know how it goes. Start of slow and build up to a full sprint if you are really out of shape. Walk to a jog to a run, that's the way everything works. Your body will adapt, no matter how far gone you currently are.

Train smart,

RL

"..buck finally lies with the person."

I saw this article in the headlines today. Interesting.

---

Study finds virus contributes to obesity
By SETH BORENSTEIN

WASHINGTON - In the buffet of reasons for why Americans are getting fatter, researchers are piling more evidence on the plate for one still-controversial cause: a virus.

New research announced Monday found that when human stem cells — the blank slate of the cell world — were exposed to a common virus they turned into fat cells. They didn't just change, they stored fat, too.

While this may be a guilt-free explanation for putting on pounds, it doesn't explain all or even most of America's growing obesity problem. But it adds to other recent evidence that blames expanding waistlines on more than just super-sized appetites and underused muscles.

For several years, researchers have looked at a possible link between obesity and this common virus, called adenovirus-36, from a family of viruses that cause colds and pinkeye in people. They had already found that a higher percentage of fat people had been infected with the virus than nonfat people. They had exposed animals to the virus and got them to fatten up and even found a a gene in the virus that causes animals to get obese.

But ethical restraints kept researchers from exposing people to the virus to see what happens. So they did what would be considered the next best thing, said Nikhil Dhurandhar, who headed the research at the Pennington Biomedical Research Center in the Louisiana State University system.

They took fat tissue from people who had liposuction, removed adult stem cells from the tissue and exposed the cells to the virus in the lab. Adult stem cells can regenerate and turn into different types of specialized cells to help the body heal itself.

More than half the stem cells exposed to the virus turned into fat cells and accumulated fats, while only a small percentage of the non-exposed stem cells did the same, said researcher Dr. Magdalena Pasarica, who presented the results Monday at the American Chemical Society's annual meeting in Boston.

"It's the first time we see an effect in human cells," Pasarica said in a phone interview.

If a viral cause of obesity can be confirmed, a vaccine could be developed, maybe within five to 10 years, to prevent the virus from making some people fat, Dhurandhar said. However, it wouldn't help people already obese, he said.

Outside experts are intrigued but worry about people blaming all obesity on viruses, when this may be just one of many causes. It doesn't mean it's OK to overeat, blame a bug or wait for some kind of antivirus medicine, they said.

"The cause for obesity in everyone is the same," said Dr. Samuel Klein, director of the Center for Human Nutrition at the Washington University School of Medicine in St. Louis. "You eat more calories than you burn up; You can't get away from that basic law of physics."

But there are many causes that trigger overeating and extra storage of fat in the body, including the virus, Klein said. However, he said he considers the virus only a small factor, easily outweighed by genetics and even childhood eating habits.

Dhurandhar said some of his earlier research found that 30 percent of obese Americans had developed antibodies to the virus, showing they had been exposed to it at some point. But for non-obese people, only 11 percent had antibodies, he said.

That means for some people it is not their fault they are fat, Dhurandhar said.

But Klein said that's not completely right.

"We don't want obese people to feel that it's all their fault because it is not all their fault ... but clearly the buck finally lies with the person," Klein said.

---

I especially like the last quote of the article. Why it may be good to study and understand different causes that can contribute to obesity the bottom line is it's up to the individual to stop being a victim and taking action to remedy it. You may be more predisposed to gaining weight, like I am, but you know what? Whining about it will get you nowhere. We have to accept it and work against it. It can be controlled.

Train smart,

RL

Back ouchy.

I had a little problem over the weekend. For some reason my back decided to hurt. Friday it hurt to walk. But then oddly enough, on Sunday it was fine.

I took it as my body telling me it was time to rest. So I didn't do anything on Friday. And it worked.

Sometimes it happens like that. Your body will sprout some new ache or pain that you can't figure out. You won't remember injuring it in anyway. It just hurts, it may hurt a lot.

When that happens just take a break. Do some deep breathing exercises and drink plenty of water. Perhaps do some light easy stretching to the area affected. Most of the time the problem will take care of itself.

Of course if it persists, go to the doc.

So far so good for me.

Train smart,

RL

Physically fit = Mentally fit

Good stuff.

---

Inner City Program Helps Kids Stay Mentally, Physically Fit
By Kyle Ellen Nuse


Antonio, a fifth-grader in Oakland, California, started off the new school year by spending more time in the principal's office than in the classroom.

So it was to his surprise that he was asked to be a "junior coach" by the coach of an urban fitness program called Sports4Kids.

There was a hitch; however, Antonio could only keep his position if he improved his behavior both on and off the playground.

A month later, Antonio's teacher reported that he had made "a complete 180 degree turn around" in both attitude and schoolwork. Now Antonio has a reputation of being one of the best junior coaches in his school.

Sports4Kids is a non-profit organization based in San Francisco, California, which gives former "troublemakers" the opportunity to transform themselves into positive role models and leaders.

Jill Vialet founded Sports4Kids in 1996, after a frustrated elementary principal serendipitously asked her if she had any innovative ideas on how to help kids stay out of trouble during recess. At the time, Vialet was the Executive Director of MOCHA (Museum of Children's Art in Oakland) and was successfully connecting artists with elementary school classrooms.

Eleven years later, the program started by Vialet has influenced the lives of more than 52,000 children in many low-income communities, by introducing safe and creative ways to get kids to play and be more physically active.

"The mission of Sports4Kids is to improve the health and well-being of children by increasing opportunities for physical activity and safe, meaningful play," said Vialet.

Beyond San Francisco, the program is now used in 131 low-income public schools in Baltimore, Boston, and Washington D.C., and future plans include expanding it to more cities.

Health counselor Jane Jacobs said that cultivating an environment in which youths can feel safe is key to preventing behavioral issues, depression and anxiety.

"When a child does not feel comfortable or safe in an environment which has been expressly designed for children's play, such as a playground or children's park, it can cause anxiety and increased stress in the child," she said.

Coaching the fifth- and sixth-graders on how to be leaders and role models for their younger peers on and off the playground is what makes the Sports4Kids approach so uniquely effective, said those involved with the program.

"One of the most powerful things we can pass on to the next generation is a sense of their place in the world and specifically, in the communities in which they reside," says Vialet.

The program also discourages participants to shun the violence that sometimes takes place in professional sports.

Sports4Kids relies on three rules to ensure a safe playing environment for all levels and abilities to partake in:

—Respect the Game

— Respect all players, coaches, referees, league officials, fans, and equipment

— Keep a Positive Attitude

And principals and teachers say it's working. According to a 2006 study:

— 94 percent of principals indicated that since having Sports4Kids, students are more physically active.

— 85 percent of principals said the program has cut down on the number of students standing or sitting at the edge of the playground during recess.

— 70 percent of principals reported that over the most recent school year the number of fights happening on the playground was less than the previous year.

— 76 percent of teachers said there is more cooperation between students.

— 64 percent of teachers said that playground conflicts are less likely to continue in the classroom.

— 61 percent of teachers said students are more focused in the classroom.

---

Train smart,

RL

Means

There are thousands of different ways to exercise out there. Some have been around for millennia, some are new due to advances in modern technology.

It's impossible to be an expert at everything. And you'll never do everything. The best way to find what you like is to experiment. Research and try new things. You'll never be at a loss.

Every now and then you'll find something that ignites a spark for you. You'll incorporate it into your routine and have something that will serve you for life.

Personally I have about 3-4 foundational things I'll do for life and then I mix new things in from time to time.

Fitness is not cut and dry, there are several means to get to the goal. The thing is people have to stop being too rigid. "This is the ONLY way to do it," not true. There are several ways to gain strength, stamina, flexibility and so on. Find what works for you and never stop learning.

Train smart,

RL

Pain in my butt

I'm a little sore today. Yesterday I did some exercises I had never done before. They were just little tweaks on your standards.

Your body will respond to even the slightest change in your exercise routine. And it is important to do so every now and then. It's called the variation principle, and I've written about it before.

Sometimes I find myself getting too comfortable with a certain exercise and I feel the need to change things up. Yesterday I did that, and I'm feeling it today. It's a good feeling, for me anyway. I sort of enjoy getting sore from exercise, some might call me weird, but to me it is a way of knowing what I did worked.

Right now my hamstrings and butt is quite tender. I think today I'll try to hit the arms and chest. I need to figure out a way to do something I've never done before. That's going to be hard, but I'm sure I can think of something.

Don't get too comfortable with your workout. Eventually the law of diminishing returns will kick in and you'll stop getting good results. So try something new today. And feel the sweet soreness tomorrow.

Train smart,

RL

Teach 'em Early

To go along with yesterday's post I found this news article online today.

---

Study: Teach Kids to Eat Right Early, It Sticks


Teaching children from a young age to eat a low-fat diet can be effective — even as they reach their teens and begin eating more meals away from home, according to a new study.

The study of children in Finland found that those who were taught to focus on healthy fats — those found in fish, nuts, seeds and oils from plants — had slightly lower cholesterol levels compared to those who ate an unrestricted diet.

The researchers have been following the 1,062 children since the age of 7 months. About half of the children and their families were counseled to shift fat intake from animal-based saturated fats to healthier unsaturated fats. The rest did not get specific diet advice. The new study reported the results on the children at age 14.

Dr. Harri Niinikoski, lead author of the study done at the University of Turku in Finland, said children begin forming their eating and lifestyle habits in childhood.

"We think that this lifestyle change can be started early," he said.

Researchers also note that fears that a low intake of saturated fat might influence growth and brain development in young children are unfounded. At age of 14, there were no differences between the groups in height or weight, they found. An earlier study of the groups found no differences in brain development at age 5.


Dr. Sarah Blumenschein, a pediatric cardiologist with the University of Texas Southwestern Medical Center, said the study shows that early intervention is the key to maintaining a healthy lifestyle.

"The earlier you intervene, the more likely you are going to be successful," she said.

For the children in the diet-counseling group, families were told to give them skim milk beginning at age 1, keep daily cholesterol intake at less than 200 mg and aim for a fat intake of 30 to 35 percent of their daily calories.

By the age of 7, the diet information was aimed more toward the children instead of their parents.

Food journals were kept for several days each year to monitor the child's diet. The study, published in online editions Monday of the American Heart Association journal Circulation, showed that the counseled kids had a diet lower in total fat and saturated fat and higher in protein and carbohydrates than the comparison group.

Niinikoski said that they don't have any reason to believe that the families were eating any differently for the rest of the year.

"Our results about the cholesterol values tell the same story, so it must be coming from the diet," he said.

While the group that got specific dietary counseling had lower cholesterol readings than the other group, the difference was statistically significant for boys but not for girls — a difference of about 5 percent in boys and 2-4 percent in girls depending on age, Niinikoski said. He said that the reasons for the difference between boys and girls was not studied, but it might have to do with hormonal differences or exercise habits.

But doctors say that even a small decrease in cholesterol levels can have a big influence.

"If you study large numbers of people, the small increments result in a significant change in heart attacks and cardiac deaths," said Dr. Art Labovitz, cardiology director at Saint Louis University School of Medicine.

Labovitz said that people often don't realize that what they do for the first 40 to 50 years of their life has an effect on their chance of heart attacks and heart disease.

Dr. Stuart Berger, medical director of the Herma Heart Center at Children's Hospital of Wisconsin, said there's no reason the same results wouldn't be seen in American children if they adhered to such a diet.

"I think that the biggest challenge in the U.S. would be compliance to the diet," said Berger.

---

Common sense.

Train smart,

RL

Fair report

I had a long busy weekend at the fair. Mostly just hanging out in my booth and talking to people. But it is still tiring.

I looked back on this blog and saw that last year after the fair I wrote about an obese little girl I saw and how heartbreaking it was. Well, this year it was a little boy.

He was hanging out of his clothes, probably no more than 7 or 8-years-old. Definitely morbidly obese. And of course his mother was just as bad. It should be considered a form of child abuse. I know that may seem extreme to some people but it is getting so out of hand. These parents are just flat-out stupid. Someone's got to say it.

It's okay to splurge on the junk food occasionally like I did this weekend. But the fair is once a year, not everyday. This little boy was eating enormous amounts of junk food, and he obviously gets lot of practice doing so.

I wish there was a way we could show these kids what there futures will be like, or better yet, show their parents. This is the first generation in history whose average life-span will be less than the previous generation. If we keep going this way eventually our whole country will be full of fat, weak, lazy people. What will happen then?

Something has got to change, and soon.

I pray for that little boy and his parents. And I will never give up hope.

Train smart,

RL

Fair weekend!

I want to let you all know that i will be at the Lebanon Fair this weekend in my own booth. It starts tomorrow night (Friday the 10th) at 6pm. Come stop by.

I doubt I'll be posting anything tomorrow since I have clients all morning and then have to go to the fairgrounds to set up and get ready.

I have been going to this fair every year of my life and have only missed one.

The hardest part about this weekend will be getting my workouts in, oh but I shall. You never know, you might see me banging out a set of 500 squats in my booth during a slow time of the day. I wonder if they have showers on the fairgrounds?

Anyway, I hope to see you there.

Train smart,

RL

But is says "diet"

Here's another study that will "blow-your-mind," unless you have common sense.

---

Low-Cal Sweets Might Still Make Kids Obese

WEDNESDAY, Aug. 8 (HealthDay News) -- Diet foods and drinks meant to help children control their weight may actually spur overeating and obesity, Canadian researchers say.

The study found that animals learn to associate the taste of food with the amount of caloric energy it provides. The researchers speculate that children who eat low-calorie versions of foods that normally have a high calorie content may develop distorted connections between taste and calorie content, resulting in overeating as the children grow up.

"The use of diet food and drinks from an early age into adulthood may induce overeating and gradual weight gain through the taste conditioning process that we have described," lead author and sociologist Dr. David Pierce, of the University of Alberta, said in a prepared statement.

In a series of experiments published Aug. 8 in the journal Obesity, the researchers found that young rats started to overeat when they received low-calorie food and drink. Adolescent rats did not overeat when given low-calorie items.

This may be because, unlike the younger rats, the adolescent rats didn't rely on taste-related cues to assess the caloric energy content of their food, the researchers said.

"Based on what we've learned, it is better for children to eat healthy, well-balanced diets with sufficient calories for their daily activities rather than low-calorie snacks or meals," Pierce said.

---

No kidding folks.

Train smart,

RL

Confident kids

Self-confidence is something that seems lacking in children today. "I can't" is becoming a generation defining term. I really don't know why. Perhaps it is because kids today have most things done for them and if they have trouble with something they are diagnosed with a disease and put on medication and made to feel like there is nothing they can do to better themselves.

I wonder about the future. I wonder what these kids will grow up to be. Sure there are the exceptions, but it seems more and more kids today chant the "I can't" mantra.

I believe that training the body is a great way to build overall self-confidence. Training to achieve a physical goal, no matter how small it is, and accomplishing it when you thought you couldn't, grows self-confidence like you wouldn't believe. I've literally seen teenagers transform, and I did it myself at that age.

It's so sad seeing these children sitting around getting fat and doing nothing. What kind of future will they have? Not much of one.

I encourage you to nurture your child's self-confidence. It's more important than anything they'll learn in school. After all, if they don't have the confidence to act then they won't use any knowledge they have to do anything worthwhile.

Train smart,

RL

Here I go again

I know I've ranted about soda here before but today I feel the need to let loose again.

I just saw a report on the news this weekend about diet soda and how, lo and behold, it might contribute to several diseases. Just one a day could increase the risk of some metabolic disorder that can then lead to to heart disease. Well I'll be darned.

The strange part to me is how everyone thinks this is so unbelievable. Even the news reporters seem shocked. Are you kidding me? It doesn't matter if it has no calories, it's chock full of chemicals, just look at the label! One woman actually said, "it's my water." That woman is going to die early if she doesn't change.

People become addicted to these concoctions and the scary part is most of them see nothing wrong with it. Now I'll drink a soda at a family picnic or something when there's no water around, but I can count on one hand the sodas I've had in the past year. I see it as a "treat," not a staple of my diet.

One spokesman for diet coke had the audacity to say, "Great taste, no calories, wholesome ingredients, why not drink as much as you want?"

Talk about corporate spin. It's disgusting.

And people sometimes criticize me (not that I care) for trying to make a living getting people healthy. Go figure.

DRINK WATER! Time to exercise. I'll catch you tomorrow.

Train smart,

RL

Coffee prevention

Today I saw yet another study about coffee. This one says it may help prevent liver cancer. Awesome.

So far I'm not getting colon, skin or liver cancer since I drink coffee (black, the way God intended.) I also exercise daily so I'm good to go. I may live forever come to think of it. I wonder what I will do to fill the time?

Seriously though, in today's world it's time for you to start thinking about preventive healthcare instead of reactionary healthcare. Prevention is going to be the next big revolution in the healthcare industry.

And the best ways to prevent? Nutrition and exercise. Plan and simple, no secrets here.

Don't sit around waiting for the next drug to come around that can help you live with a disease, do your best to prevent the disease. 70% of all disease is nutrition related, isn't that crazy? In a nutshell that means 70% of all disease could be avoided with proper nutrition. And I bet if you throw regular exercise in their you could get that percentage even higher.

Prevention people, prevention. Oh, and drink that coffee, apparently it can raise the dead, especially the way I make it.

Train smart,

RL

Don't be that way

The arrogance of people sometimes astounds me. Some people will believe the same thing no matter what the evidence to the contrary says right to their face.

I speak mainly to the people who think they know how to train for certain things that just doesn't make any sense.

I recently was talking to a guy who wants to run a marathon. Not my area of expertise I admit, but I know a little about a lot. Anyway, he was telling me his training regime and it included training with heavy weights at low reps.

I told him if he wants to be a distance runner he is pretty much wasting his time with that sort of weight training program. It's counter productive. But he just nodded his head and I could see in his eyes he was still going to do it. He was hearing me, but not listening.

To me it seems obvious that heavy weight training and long distance running don't go together, but to some others it just doesn't I guess.

Don't assume you know everything. Research and learn and keep an open mind. Their are no real secrets in physical fitness, however there are people who know stuff and people who THINK they know stuff. Search out the good stuff.

And that includes me too, I definitely don't know everything, but I'm always learning. Do the same. The mind and body are one. Train them both equally.

Train smart,

RL

Only 237?

Did you see that story on the news about some scientists somewhere who compiled a list of 237 reasons why people like to have sex?

Makes you wonder why that was something necessary to spend research money on when there's still plenty of diseases to cure.

Anyway, I thought it was a funny thing, I can think of at least 123 of them right off the top of my head.

Not to get too graphic but if you want to be better at that activity you might want to try getting yourself into shape. Trust me, being in good physical condition aids in that department, for obvious reasons.

Just some trivia here: the average person only burns 23 calories during sex. So forget all the myths you've heard about it burning 1000 calories in 5 minutes. Just doesn't happen. But personally, I gotta burn at least 2500. ;-)

Train smart,

RL