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The Drill Coach

5 Posts


1. The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why: This book basically taught me what foods to eat and what foods to avoid. I now load up on vegetables every day, while eliminating grains and soy products (except for fermented soy). I stick to plain Greek strained yogurt, eat prunes and have added coconut oil to my diet. If you want to find out why, I suggest you read the book! If it doesn't make Dr. Jonny Bowden's list, it doesn't make my daily menu.



2. Jump Rope: I don't know why I ditched my jump rope when I was 10. Jumping rope has become my favorite way of getting a good cardiovascular workout in a short amount of time. If you've got 15 minutes to spare, try jumping rope for 1 minute, then dropping down to the floor and doing 10 push-ups. Repeat this 10 times for a quick killer workout!



3. The New Rules of Lifting for Women: My weight training workouts were once divided into body part splits (chest and back on Mondays, legs on Wednesday, etc.). But when I started following the total body workouts in this book, my body fat dropped and my strength increased. The book also has a comprehensive section about diet and comes with super simple, single-serving recipes with ingredients you are sure to have around the house. The suggested meal plan made me realize I thrive on scheduled eating! It has stabilized my blood sugar, kept my metabolism revving, and helped transform my body composition.



4. Push-Ups: I do some sort of push-up almost every day: decline, incline, plyometric, on a Swiss ball, on a medicine ball, one-arm on the Smith machine bar... And the more I do, the more can do!



5. Chin-Ups: For years, I never did chin-ups because I was convinced I couldn't them. The reason I couldn't do them, of course, was because I wasn't doing them (a helpful gym buddy pointed that out to me--thanks Charles). And with some helpful spotters, I was able to gradually build strength. I perform chin-ups about three times a week now.



6. Kitchen Scale: When I purchased a digital kitchen scale, I was shocked at how skewed my idea of portions was; they're a lot smaller than you'd imagine! Weigh a 4oz portion of chicken or 1 oz of almonds if you've never done so. We've become so accustomed to large portions served in restaurants that we forget what a serving really is. Weighing my food portions, especially with calorie-dense foods like nuts and cheese, helped me manage my portions, overall calories, and weight.



7. Medicine Ball: Bouncy or leather, 6 or 10 lbs, you can create entire workouts around a medicine ball. You can squat and lunge with a medicine ball, and do abdominal exercises like slams, throws and oblique twists. You can also use a medicine ball to make exercises like planks more challenging, or use it to do cardio (try performing mountain climbers with your hands on a medicine ball, for example).



8. MP3 Player: Thanks to my MP3 player, my 1-hour walks fly by. I download my favorite podcasts, including The Performance Nutrition Show, to catch up on industry happenings and listen to informative interviews with knowledgeable guests. For my 4-mile runs, I listen to tunes that get me revved up, like Prodigy.



9. The Outdoors: Last year, I discovered there's a wonderful world outside of the gym. I take advantage of beautiful sunny days by exercising outdoors, whether it's walking on the beach or doing pull-ups on the jungle gym at the park. I take my dog on long walks when it's not too hot and walk around the golf course on my rest days. And if you have kids, nothing beats a good game of tag!



10. Slow Cooker: They're making a comeback-and for good reason. Slow cookers make healthy eating easy-especially if you get home late from work and are too tiredand hungryto cook a meal. I add my vegetables and protein before I leave for work and come home 8 hours later to a house that smells like my grandmother spent the day cooking in the kitchen!



Why does this matter to you? When it comes to health and fitness, small things can make a difference. Be resourceful and look for ways to make clean eating and exercising simpler and enjoyable.



The Drill Coach



443 Views 0 Comments Permalink Tags: training, diet, fitness, strength

You've probably heard of acai, a Brazilian palm berry sold in most health food in the form of juices, teas, frozen treats and dietary supplements. Acai products have been touted as metabolism boosters, weight reducers and athletic enhancers. But are the little berry's big claims credible?


In a study published in a recent issue of the Journal of Agricultural and Food Chemistry, researchers set out to determine whether the fruit's numerous antioxidants were being absorbed into the human body or being eliminated as waste.


According to blood and urine samples taken from participants at 12 and 24 hours after consumption, the studythe first one involving peoplefound that the acai berry is absorbed in the human body when consumed both as juice and pulp.



389 Views 0 Comments Permalink Tags: antioxidants, acai


Did you know your brain works harder during strenuous workouts?



A study from Denmark and The Netherlands found that the brain not only works properly when the body's demands for fuel and oxygen are highest, it actually shifts into a high gear. That's because during intense exercise, the brain is fueled by lactate instead of glucose.



The researchers looked at data comparing the blood running to and from the heads of participants undergoing strenuous exercise. They found that the blood on its way to the brain contained considerably more lactate than blood flowing from the brain. The brain was using lactate as fuel rather than storing it.



According to researchers, the brain actually helped to clear the lactate from circulation, while leaving glucose available to the hard working muscles.



"From an evolutionary perspective, the result of this study is a no-brainer," said Gerald Weissmann, MD, Editor-in-Chief of The Federation of American Societies for Experimental Biology Journal. "Imagine what could have or did happen to all of the organisms that lost their wits along with their glucose when running from predators. They were obviously a light snack for the animals able to use lactate."



Why does this matter to you? Because we all thought lactic acid was nothing more than a waste product that lead to muscle fatigue and pain! But during intense exercise, it's actually fueling our brains, and in doing so, making glucose available to our hard working muscles.






495 Views 0 Comments Permalink Tags: fitness


Adding some Red Hot Chilli Peppers to your run can benefit your health.



According to a new study by the Music in Sport Research Group at Brunel University in London, carefully selected music can significantly increase your physical endurance and make cardiovascular exercise a more positive experience.



Researchers had 30 participants run or walk on a treadmill while listening to tracks by Queen, the Red Hot Chilli Peppers and Madonna--and were asked to keep in strict time with the music's beat.



The study found that music lowered the perception of effort in high intensity workoutseven close to physical exhaustionand increased the perception of pleasure by up to 10 percent.



And the findings are about to be put to the test: Sony Ericsson's Run to the Beat half-marathon, which takes place October 5 in London, will use music selected and coordinated by lead researcher Dr. Costas Karageorghis at 17 live music stations to accompany the 12,500 runners along the entire length of the course.



If you're not sure about your music selections, you can buy the Run to the Beat album on the event's website. It includes 80 minutes of music scientifically designed and mixed to inspire and improve your running experience. There are two sessions available: One for low to moderate intensity runs (70bpm - 130bpm - 84bpm) and one for moderate to high intensity runs (126bpm - 144bpm).



If you're still not convinced, note that Ethiopian marathon runner Haile Gebrselassie is famous for setting world records running in time to the rhythmical pop song Scatman.



Why does this matter to you? Because music lowers your perception of effort, which tricks your mind into feeling less fatigued during a workout. This, in the long-run, will help you achieve your health and fitness goals. Just remember to make selections that match the tempo of the exercise you are doing! [More...|]



1,242 Views 0 Comments Permalink Tags: music, running, endurance, to, run, the, beat

Is This Enough Water?

Posted by The Drill Coach Sep 25, 2008


Everyone's heard of this rule of thumb: Drink 8 glasses of water a day. Does that mean you should chug a huge jug of H2O daily? Not necessarily.


The Institute of Medicine of the National Academiesrecommends women drink 91 ounces a day, and men 125 ounces. But water can come from a variety sources--not just your tap. More: Is This Enough Water?






372 Views 0 Comments Permalink Tags: diet, and, health

The Drill Coach

The Drill Coach

Member since: Sep 25, 2008

Keeping you informed about fitness with workout tips and advice, diet news, and the latest exercise findings. Sculpt a stronger physique. Ready, set, lift!

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