News, views and special stuff from All-Star Sports Academy!
Would YOU like to lose 25 pounds or more in just 2 short months?
Would you like to lose that weight while eating nothing but Twinkies, Ho-Ho’s, Devil Dogs, Little Debbie snacks and other convenience store goodies
Well…YOU CAN! Or so it would seem.
That was the experience of one Associate Professor of Nutrition at the Kansas State University. In so doing, he helped to prove a point I’ve been making for years. A calorie is a calorie.
He also helped reinforce a basic and accepted law of physics proven by Einstein, Newton and many smarter people before me. That law is simply this: energy taken in by a body versus the energy expelled by a body will result in either mass lost or gained.
Professor Mark Haub spent 2 months last summer eating nothing but sugary, crème filled snacks like Devil Dogs and Twinkies and lost 27 pounds in 2 months! Amazing, right? Wrong!
You see, the real reason Dr. Haub dropped the 27 pounds is that he did the one thing that will always result in a loss of mass (body weight) for any body. He reduced the amount of energy he took in!
Dr. Haub reduced his caloric intake from 2,600 kcal per day to 1,800 kcal per day during the specified period. Since a pound is made up of 3,500 calories, we can do some simple math and deduce the largest portion of his reduction. Almost 14 of the pounds he lost are attributable to the 800 kcal per day caloric deficit he created.
The remaining 13 came from the increase in activity he undertook during the study period. There; simple math and a simple fact: calories (energy) in vs. calories (energy) out equals mass (weight) gained or lost.
I’m NOT endorsing the Twinkie diet, or any other ridiculous “diet” plan out there. What I am saying is what I’ve said for over 12 years. If you consume fewer calories than you burn each day, you will reduce your weight. Period.
When it comes to the essential definition of a calorie, one calorie of Twinkies is equal to one calorie of steak is equal to one calorie of salad is equal to one calorie of Haagen Dazs Vanilla Swiss Almond Ice Cream.
This doesn’t mean you should ignore the quality of the calories you put in your body. It simply means that energy (calories) and mass (body weight) are related. Duh!
What we do know about calorie quality is this: whole foods have a far more thermic effect on the body. Additionally, our bodies tend to burn the calories from whole foods better and more readily than those from processed foods.
Scientists at Pomona College in California recently published a study in Food and Nutrition Research which showed that processed foods reduced the rate of diet-induced thermogenesis – calories burned while eating and in digestion - by almost 50% when compared to meals made of whole foods.
When you consider that up to 10% of your total caloric expenditure for a given day may be the result of diet-induced thermogenesis, a 50% boost starts to sound pretty good! For a 2,000 calorie a day diet, that’s an additional 100 calories burned just because you choose whole foods. That adds up to one pound lost every 35 days, provided your output (exercise and activities of daily living) are equal to your intake (food.)
So in theory you could eat a reduced calorie diet consisting of Twinkies or Snickers bars. But why would you?
Eat a varied, fresh, whole food diet and watch your “burn rate” go up. Reduce caloric intake and watch the weight come off.
Do both in conjunction with smart exercise (try this Power Fitness Camp) and watch the body fat fry off while you chisel the muscle! Soon, you’ll reveal the great physique hiding under that layer of “insulation”(you know, F-A-T!)
If you’re looking for an organic, whole food snack that’s delicious AND convenient, you have to try Prograde Cravers! Read about them here Prograde Cravers! and find out how they can satisfy your craving and help you maintain the “burn” of thermogenesis!
Many things affect our energy levels.
Some of us just don't get enough sleep. Others have our sleep habits disrupted by repeated schedule change and interruptions. People working swing or night shifts and parents with newborns and infants know just what I mean.
Stress is a big energy drain. Manage your stress (sleep, diet and exercise all help...I know, easier said than done!)
Others are affected by pharmaceuticals, either prescribed or recreational. Everything from alcohol to the harder stuff can take a toll on energy levels.
Diet and exercise, of course, also impact our energy levels. But aside from the obvious things like calorie intake, sugar and fat intake and lack of (or too much) exercise, there's a "tiny" factor that greatly impacts your energy levels and how your body produces energy.
Mitochondria are microscopic structures in your cells. In muscle cells, they produce ATP, or adenosine tri-phosphate, which your muscles use to create energy for movement. Here's a closer look:
An "inside" look at your mitochondria
Many things can affect mitochondrial ATP production as well as the number of mitochondria in your cells.
Diet and exercise are two big factors. Regular exercise can increase the number of mitochondria in your cells, providing the potential for more energy production.
Poor diet and lack of certain critical nutrients, however, can hurt your mitochondria and your energy production.
Here's a great article that talks about some specific nutritional action YOU can take to nurture your mitochondria and crank up your energy production: Secret Microscopic Help in Your Weight Loss Battle!
The writer describes some specific things to do and eat to make these little engines chug along better!
If you want help with the exercise side of the equation (and the nutrition side) contact us!
It's recommended that we eat 6-10 fruits and vegetables a day. That's what's been suggested to maximize vitamin, mineral and antioxidant intake to maintain good health, healthy weight and avoid the conditions and diseases associated with poor diet and obesity. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.
Yup, just 2.
Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. We live in a world where we're constantly under time, work, family and other stresses. We often reach for the foods that are most convenient, but not always the ones that are most nutritious.
Unfortunately, potato chips may be made from potatoes (maybe) but they don't count as vegetables. And "drinking" your veggies in the form of some mutated fruit juice is not going to get it done either.
Coffee comes from a plant and beer is made from grains (barley malt, wheat) and "veggies" (hops) but these don't fill the bill, either. It would be nice if they did, but no dice.
But do not despair! It's not that tough to get more fruits and veggies in each day.
Here are some super simple tips to get you started:
1) Buy 'em already chopped
Look, I can be lazy, too;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them. Alternate: Spend an hour a week chopping vegetables and fruits into serving sizes. Then you'll be able to:
2) Carry 'em with you
Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be! Especially if you've used my suggestion from #1! Bringing the "right number of bags and making sure to eat them all is a great way to ensure maximum fruit and veggie intake, even in a stressful, busy day!
3) Add real fruit to your yogurt
Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple! Cherries, bananas, red grapes, chopped plums, chopped nectarines, chopped peaches and chopped pears also work. Whatever fruits you like, use 'em in your yogurt!
You can even crank up the fiber content by adding a few tablespoons of high fiber cereal!
Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. Prograde Nutrition VGF 25+ is one example. It's made from 25 veggies, greens and fruits. There are other great whole-food based multi's on the market and if you know of one, go for it. This one is a great one, however, providing maximum bang for the buck.
Here's another great article on how to be sure you're getting enough fruits and vegetables each day: Getting Enough Fruits and Veggies?
Be sure to use these tips and let me know how they help you out. Or send me some of your own!
Hey...a quick post today...
Here's a little chocolate treat that will make you smile. Best of all? It will help you get your sweet on without filling out your waistline!
Enjoy!
Delightful Dark Chocolate Chunk Muffins
Preheat your oven to 350, then mix:
• 2 eggs
• 1 c. unsweetened vanilla almond milk
• 1 c. shredded zucchini (peeled before shredding)
• 1 tsp. vanilla
• 3 tbsp. agave syrup
Whisk well then add:
• 1/2 c. Quinoa (uncooked, dry; preferably red)
• 1 tsp. baking soda
• 1/2 c. gluten free pancake mix
• 1 tsp cocoa powder
• 1 1/2 scoops Prograde Chocolate Protein powder
These are best served cooled.
Makes 1 Dozen.
Nutrition Facts: (per 1 muffin)
"Put 4 inches on your vertical in just 4 weeks!"
"Be the fastest player on the field in just 6 weeks!"
These are the kind of "sound bite" claims being made by traÑ–ners who want to traÑ–n your kids.
Right now, as you read this, these frauds are trying to dupe you!
If you're not sick of them and the culture they foster, I am.
6 week traÑ–ning programs aren't helping our athletes improve. They just don't work.
Yet that's pretty much all you see out there. Inflammatory, sensationalized flyers, brochures, ads and websites telling you how fast, strong and powerful your kids will get in 6 weeks with "Super traÑ–ner!"
It's a bunch of crap.
And it's a major cause of Ñ–njury and over-traÑ–ning in youth sports.
Whenever I hear or read one of these traÑ–ners' claims about the miracles that will happen to your kid in his or her 6 week program, I ask the same question.
Then what?
Short term traÑ–ning programs are like promises in a political campaign. They sound great. They appeal to our desire for improvement and success.
When first presented, they make all the sense in the world. They generate excitement.
They're convincing, display clarity and simplicity, and like political campaign promises...when the chips are down and it's time to deliver, nobody can remember them.
Not that it matters; there's no chance they'll create lasting change or success. Like the political sound bite, the short term traÑ–ning program is intended to get your vote!
With the traÑ–ning program, you vote with your time, your hopes, your enthusiasm...and your money. Not to mention your kids' health!
What happens when the 6 week miracle traÑ–ning program is over?
Do you really think those improvements will stick?
Will your kids be more Ñ–njury resistant?
Will they have learned proper traÑ–ning techniques, ones that will help them progress consistently, play better in the long term and enjoy their sport(s) more?
Or will they simply learn to focus on a "product" instead of a "process?"
You see, coaches and traÑ–ners too often use "product" based coaching, rather than focusing on creating successful "processes."
In other words, they harp on things like the faster 40 yd. dash and the bigger vertical leap without teaching their players proper mechanics and strength-building techniques.
Think about it. If you devote traÑ–ning time developing great takeoff and landing mechanics for jumping, and combine that with functional strength development, doesn't it seem to follow that the athlete's "vertical" would inevitably increase? Of course it does!
Just like the combination of teaching great sprint technique, dynamic flexibility and functional strength will dramatically increase speed in all directions!
The trouble is, this kind of long-lasting, highly available athletic skill-set development can't be accomplished in a "6 weeks to 6 inches, etc." miracle program.
It comes from consistent, longer term traÑ–ning systems and good habits on the part of athletes and kids.
This is especially important for younger athletes and children. Between ages 8 and 13, it's a great time forus to help them develop proper functional movement patterns.
For many kids, this means getting them up and moving, period. Programs focusing on functional movement, that deliver fun and variety, will always outperform set and rep based programs for this age group.
Developing great movement patterns at an early age allows us to reinforce them, load them and make our kids stronger, faster, more agile, healthier and more resistant to Ñ–njury!
The best part of this process is that the improved performance athletes get from a consistent, intelligent, "process" based traÑ–ning program will stick with them and help them in all their athletic endeavors.
Long after the "6 week miracle traÑ–ning program" and it's temporary nonsense has disappeared, like a tax cut promise in a political campaign, gains made through the development of good habits and consistent effort (in other words, a quality "process") will still be serving the athlete well.
More importantly, because of the good habits developed, the athlete will continue to get stronger, faster, more agile and more Ñ–njury resistant.
The "6 week miracle" athlete will be steadily losing the"edge" they gained, and slipping into the "Ñ–njury zone."
Here's a few well known examples of athletes who've benefited from a long-term athletic development program:
It wasn't the "6 week miracle traÑ–ning program" that got them there.
Can you guess how they got their medals?
Think it might have been through a quality traÑ–ning "process?"
Can you guess what kind of programs we use at All-Star Sports Academy?
I'll give you a hint: 6 weeks is just about a good start.
Questions? Comments? Feel free to let me know!
PhilSo according to the news, Senator Tom Harkin (D-IA) and Representative Ron Kind (D-WI) have introduced a bill to re-establish Physical Education in schools. Read about it here: http://www.mdnews.com/news/2011_03/rep-kind-senator-harkin-reintrod...
These 2 geniuses think that by "mandating" that "all school districts and states to report on students’ physical activity, including the amount of time spent in required physical education in relation to the recommended national standard," somehow that will solve the childhood obesity epidemic.
Silly congressmonkeys, passing bills isn't really "working" on the problem!
Hilarious. Seriously, these 2 guys are supported by educational reformers who have consistently worked to install useless "educational reforms" so our kids have to study everything from "cultural awareness" to "anti-bullying sensitivity" (actual school course/program titles.)
Teachers and administrators have challenging jobs that get tougher every time one of these ridiculous "Advancements" gets shoved down their throats.
The important point here: Congress has been a large part of the problem in the development of childhood obesity and the move towards fatter, unhealthier kids (and adults) in this country.
Senator Harkin has taken well over $5.5 million dollars in reported campaign contributions from organizations and individuals related to the agriculture, pharmaceutical, hospital and "food manufacturing" industries (i.e., companies who make all the fat and sugar laden "food" that makes our kids fat. Harkin has supported corn growers in congress, as well as companies making high-fructose corn syrup, a major factor in the fattening of America's kids!Harkin now blames our educational system for the rise in childhood obesity. Um, yeah...
Mr. Kind is no better. Congressman Kind took well over $1 million from agribusiness and health/hospital related organizations and individuals. Wisconsin is well known for it's dairy products. So while he protects his constituency by representing their interests in congress, he now turns around and blames a lack of P.E. in schools for the epidemic of childhood obesity in America! Okey dokey, Ronnie...
Look, corn is fine. Cheese and dairy have their place in normal nutritional plans.
On the other hand, Congress has no place telling parents and kids how and when they should exercise and then mandating others to pay for it.
Here's a thought: let's encourage these congressmonkeys to stop their constant meddling in education, fitness and nutrition.
Let's try this:
All-Star Sports Academy is here to support a return to physical play. Ask us how we can help YOUR kids return to a "physical culture" and feel, look and DO better!
We've been helping parents motivate their children to love exercise and fitness since March 2008 and we have no intention of letting up now!
Call us today and come on over and play!
Phil Hueston, NASM-PES, IYCA-YFS
All-Star Sports Academy
http://www.allstarsportsacademynj.com/
"Welcome to the Athlete Underground!"
While reading up on the whole "Is cheerleading a sport?" debate, I came across a few interesting factoids that seem to be overlooked. (Btw, cheer IS a sport - you train to create precise "plays" and you get scored on it...'nuff said)
According to this article http://www.nationalcheersafety.com/cheerisasport.pdf, "71% of catastrophically injured female college athletes are cheerleaders" - Mueller F. O., Cantu R. C. Twenty-Sixth Annual Report for Catastrophic Sports Injury Research. Fall 1982–Spring 2008. Chapel Hill, NC: National Center for Catastrophic Sports Injury Research; 2008.
Ankle, knee, shoulder and back injuries make up approximately 50% of all injuries to cheerleaders. (Several sources, including the American Association of Pediatrics and the National CheerSafety Foundation.
Unfortunately, head and neck trauma and spinal injuries from falls make up a significant portion of the remaining 50%.
The good news here? The ankle, knee, shoulder and back injuries that occur most frequently in cheer are eminently preventable with the proper kinds of strength, power, flexibility and core training!
When you employ the concepts and techniques of integrated sports fitness to the cheerleader's body and sports performance, joint stabilization and overall strength is greatly enhanced and cheer skills get sharper. The net result is the virtual elimination of non-contact joint injuries!
That's great news for cheerleaders AND those who love and support them!
Want to know more about how to cheer better and with fewer injuries? Contact me or give All-Star Sports Academy a call at 732-597-3725 and we'll be happy to help.Cheer on - injury free!
Phil Hueston, NASM-PES, IYCA-YFS
All-Star Sports Academy
http://www.allstarsportsacademynj.com
"Welcome to the Athlete Underground!"
