Green Coffee Bean Extract for fat loss?

A client of mine recently asked me about "Green Coffee Bean Extract". He wanted to know if the proposed benefits (weight loss, improved insulin sensitivity {which can be helpful to a diabetic}). I looked it up on Pub Med (a database filled with credible research articles--think of a medically based Google without the bullshit). I found an article entitled "Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects", WHAT A MOUTHFUL!!!!!

Basically, the researchers wanted to see if taking this supplement would induce weight loss without any significant changes in diet in an overweight population. The study was conducted over a 22-week period with only 16 overweight adults (small sample size). The subjects that were receiving the green coffee extract (GCA) lost 17.7 pounds. The authors concluded that GCA may be an effective nutraceutical in reducing weight in overweight adults and may be an inexpensive means of preventing obesity in overweight adults.

I have included a clip from the Dr. Oz show in which he talks about this exciting new product.



http://www.doctoroz.com/videos/miracle-pill-burn-fat-pt-1

Anyone interested in looking for the actual study, here is the info:

Vinson, , JA, et al. Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects, Diabetes Metab Syndr Obes, 2012

Gray Cook and Mike Boyle on Crossfit

This is an older podcast of an interview that was on Mike Boyle's website. Gray Cook (a world renowned Physical Therapist) and Mike Boyle (Strength and Conditioning coach for the Boston Red Sox) were interviewed regarding "CrossFit". Hear the Pros and Cons of this popular program that's sweeping the nation. Anyone interested in CrossFit, especially a recreational athlete, needs to listen to this podcast. Although I have interviewed an owner of a CrossFit facility, and believe in the basic philosophy, I'm concerned with the standard operating procedures of the CrossFit system.
http://strengthcoachblog.com/2011/10/26/mike-boyle-and-gray-cook-on-crossfit/

Carl Crawford Dodges the Knife

Recently, Carl Crawford paid a visit to Dr. James Andrews for a consult regarding his ulna collateral ligament, hoping to avoid "Tommy John Surgery". He had a non-surgical procedure called Platelet rich plasma (PRP) therapy. See the link below for an explanation of this fascinating procedure.

http://www.treatingpain.com/diagnosis-and-treatments/platelet-rich-plasma.html

Slash Your Risk of Cancer--By Breaking This Cardinal Rule

A recent study (keep in mind this is just one study), found that increased tanning bed use was NOT associated with melanoma. The authors state that "Tanning beds decrease ten times more cancers than they cause." Keep in mind that there are factors to consider regarding the type of tanning bed. Check out the link. Very good article.

http://articles.mercola.com/sites/articles/archive/2012/04/12/can-tanning-beds-decrease-cancer-than-cause.aspx?utm_source=twitterfeed&utm_medium=twitter

Barefoot Running

About 2 weeks ago, I was invited by a podiatrist to go to a lecture at MGH on barefoot running, conducted by Daniel Lieberman of the Department of Human Evolutionary Biology at Harvard University. Unfortunately,  I had clients and didn't want to cancel them. I would have loved to have gone. See the link below for an article about Lieberman's findings.http://www.educatedrunner.com/Blog/tabid/633/articleType/ArticleView/articleId/797/BAREFOOT-RUNNING-WHAT-THE-HARVARD-STUDY-REALLY-SAID.aspx

Meanwhile, I just saw a news clip on a local station in Boston, that there is a Class Action Lawsuit filed Against Vibram Five Fingers minimalist shoes. Here is the link to the article I found online. Love to have anyone's feedback. 

http://www.examiner.com/running-in-san-diego/class-action-lawsuit-filed-against-vibram-fivefingers

Have Allergies?

Allergy season is upon us earlier this year.  Check this link out (from the Dr. Oz show). You may be surprised as to the strategies the physician suggests.
http://www.doctoroz.com/videos/allergy-season-survival-strategies-pt-2

Walk This Way

Here is a link (see below) to a decent article that appeared in "Prevention" magazine (March 2012). The wrong shoes can slow you down, make you fat, and set you up for a lifetime of injuries. Although I don't agree with everything, I do think the article will be an eye-opener for most individuals.
http://www.prevention.com/health/health-concerns/how-your-shoes-cause-you-pain

It's not just about the GOAL, but the Journey!!

The link below is an article that appeared in The Metro-West Daily News on 2-5-12 (Superbowl Sunday) regarding a client of mine that I trained to prepare for the Himalayas. I'm mentioned at the end. It's not just about the goal but the JOURNEY!!! Great Job Chris!!!!!

http://www.metrowestdailynews.com/news/x1090704479/Framinghams-Chris-Petrini-takes-a-Spiritual-Journey

Great Video Animation of Gastric Bypass

Many individuals are getting gastric bypass surgery for obesity. What many individuals don't realize is that this surgery can be beneficial for treating type 2 diabetes. Recently, Dr. Oz had a Bariatric Surgeon explaining the surgery. Dr. Oz had a great video of this procedure. I was impressed. Even if you are against the surgery, it is a great video to understand exactly what happens.

http://www.doctoroz.com/videos/underperformed-surgery-you-should-be-getting-pt-1

Getting to the Bottom of It

Here is a video of me on local cable promoting my book, "Getting to the Bottom of It".

In Defense of Dr. Stuart McGill

I thought it necessary for my readers to hear Dr. Stuart McGill talk about the spine and the effects a sit up has on it. I do not want to appear 'neutral' or 'wishy-washy' on this subject, but I do think that if someone has a back problem, performing a crunch or vigorous/ballistic sit up may aggravate such a condition. For the rest of us who don't have any back pathology, I think including a spinal flexion (crunch) exercise along with a series of other abdominal exercises is ok.

In addition, many trainers still recommend their clients to perform the "draw-in" maneuver while doing a crunch or any other abdominal exercise. This involves pulling in your abdominals while performing a crunch.  I wrote about this on an earlier post. I agree with Dr. McGill on this concept (read the article attached to get his take on this).

Here is the link to the article that appeared in the New York Times. Don't forget to watch the video.

http://well.blogs.nytimes.com/2009/06/17/core-myths/

To Crunch or Not to Crunch?

Are crunches bad for your spine (specifically your lower back)? Many fitness professionals think so. This video addresses the controversy regarding "To Crunch or Not To Crunch."

To Crunch or not to Crunch

Many authorities (including Dr. Stuart McGill)  in the strength and conditioning genre believe that performing crunches (repeated flexion of the spine) can be harmful to our lumbar spine. The article below (which appeared in Strength and Conditioning Journal/August 2011) challenges this notion.

http://journals.lww.com/nsca-scj/Fulltext/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx#

Workouts that work: Personal trainers tailor programs for older clients

Workouts that work: Personal trainers tailor programs for older clients

L-Carnitine: Does it burn fat?

Recently, a client of mine asked me about "L-Carnitine", a supplement that people believe burns fat. My explanation was brief to her. Here is a comprehensive explanation from the book, "Nutrient Timing--The Right Food, the Right Time, the Right Results", by Heidi Skolnik, MS, CDN, FACSM and Andrea Chernus, MS, RD, CDN.

Myth and Truth About Carnitine

"It is a common myth that Carnitine, taken in supplement form, will help fat burning. People think this because carnitine carries fatty acids inside the cells to be burned for energy.

Truth: Carnitine is plentiful in the body. It is found in meats, but is also made inside the body from 2 amino acids. Our bodies are adept at recycling Carnitine, so healthy people have a good supply, even vegetarians. Because using fat for fuel is a multi-step process, adding one component, such as Carnitine, will not speed up or enhance the fat-burning process (it is rate limited). Carnitine itself does not limit the amount of fatty acids that can be brought into muscle tissue, so taking more will not increase the transfer of fat into the muscle to be used."

PSYCHOLOGICAL ASPECTS OF WEIGHT LOSS

Early in my career in the heatlh club industry I was very "one dimensional".  I thought if I educated my clients on nutrition, personally trained them and asked them to fill out a food journal that they would be successful in their weight loss efforts. In a laboratory/research setting this may work, but not necessarily in the real world. This may not be surprising, but there are many other factors that dictate the success or failure of a weight loss program. Clinicians need to take a multi-disciplinary approach when dealing with weight control. There are many factors associated with weight loss--hormonal imbalances, certain medications and  psychological factors, just to name a few.

This video depicts the psychological aspects regarding weight loss and weight control. This was a show I did with my good friend Jim Carew, LICSW. I asked Jim to share his psychological insights on weight loss which goes beyond diet and exercise. Jim, along with myself also share success stories of clients we've worked with. For additional info on this subject, visit http://www.coreessentials.biz/ and go to the products page. Once there, you will see videos (which is in a "QVC" type format). I talk more about this topic and my book, "Getting to the Bottom of It."

Reebok Gets Sued

Reebok to Pay Settlement
Over Health Claims




By ANDREW MARTIN

The Federal Trade Commission on Wednesday announced a $25 million settlement with Reebok International, arguing that the sportswear maker’s claims about the benefits of wearing EasyTone and RunTone shoes were not supported by scientific evidence.
The shoes were introduced in 2009 and used “balance ball inspired technology” that, according to Reebok advertising, strengthened hamstring and calf muscles 11 percent more than other walking shoes. Reebok also asserted that the shoes toned a user’s bottom 28 percent better than other shoes. The shoes cost about $100 a pair.

But in a news conference Wednesday morning, David Vladek, director of the F.T.C.’s Bureau of Consumer Protection, said Reebok’s evidence to support those assertions was “wholly insufficient.”

“Consumers expected to get a workout, not to get worked over,” he said.

The market for toning shoes in the United States increased to close to $1 billion in 2010 from $17 million in 2008, the F.T.C. said.

Mr. Vladek would not say whether his agency was pursuing investigations against other makers of toning shoes.

Reebok stood by its shoes, saying that despite the settlement the company did not agree with the FTC’s allegations. “We have received overwhelmingly enthusiastic feedback from thousands of EasyTone customers, and we remain committed to the further development of our EasyTone line of products,” the company said in a statement.

Under the settlement, Reebok is barred from making fitness claims about its shoes unless it provides more substantial scientific evidence.

Thank God someone "stepped" up to the plate against these ridiculous claims. Next stop: Sketchers

I love Dr. Oz, but his advice on Exercising in the morning is inaccurate!!

On a recent Dr. Oz Telecast, he emphatically recommended that individuals (who want to lose weight) should exercise first thing in the morning. His rationale was too simplistic. Here is the link to his TV show that featured him talking about it. I think it was around the 4 minute mark on the video that he talks about it.

http://www.doctoroz.com/videos/best-time-lose-weight-pt-1

Listen to what the authors of  "Nutrient Timing for Peak Performance" (Copyright 2010) have to say about this, and I quote:

"The stored energy in your liver is mostly used up while you are sleeping to fuel breathing, your heart, liver, and kidneys. If you exercise in the morning without fueling first, glucagon will be sending signals to get energy. Since liver stores of energy are low, your body's next stop is to burn PROTEIN and fat. Eating even 25 grams of carbohydrate can help you fuel your morning training without breaking down muscle mass to get it done."

Source: Skolnik, H, & Chernus, A. (2010). Nutrient Timing for Peak Performance, The right food, the right time, the right results, Human Kinetics, pp. 19.

NOTE: For a more elaborate discussion on this topic (which is a little scaled down), I also quoted these authors on my February 1, 2011 blog post.
http://fit-guy-with-education.blogspot.com/2011/02/best-time-to-exercise-to-burn-fat-dr-oz.html

Your Life is a Mess

What if I told you that your life is in a mess!!!  Well, I'll let Anthony de Mello (a Jesuit Priest) convince you. Great video, be sure to follw the "THREAD" of videos on "You Tube". If you like Deepak Chopra, you'll like this gifted speaker. Unfortunately, he died in 1987. Watch and listen with an open heart. Love to hear your comments.

Effective 5 Minute Shoulder Mobility & Warm-up

Is the P90X Recovery Drink worth $50/month?

I recently had the pleasure to review the P90X program created by Tony Horton. Many people ask me what is the background of Tony Horton. Well, he is from a small town in Rhode Island (Westerly) and after graduating from URI he moved to Hollywood to pursue a career in acting. From the best of my knowledge, his background in fitness and nutrition is based on personal experience. Keep in mind, I am not putting him down for not having a formal education in the health and fitness arena. The P90X, as of November of 2010, has sold 3 million copies and sold for an estimated $420 million, quite a successful [home based] program.

The biggest problem with any 'MASS MARKETED' program is that it can't evaluate your motor skills or whether your fit enough for the exercises presented in the various DVD's. Granted they have a self assessment to determine if you are capable, but obviously this can't take the place of a qualified professional's assessment. So, in this sense, it can be potentially harmful.

The fitness program is very good and effective. It offers a lot of variety and not just bodybuilding routines.

As far as the nutrition "Recovery Shake", which is what I want to focus on, this is the program's biggest weakness. Joe Cannon reviews supplements that are currently popular.
 His website is www.supplement-geek.com.
 Rather than reinvent the wheel, I've included the link below which is very comprehensive. Enjoy!

http://supplement-geek.com/p90-x-recovery-drink-review/

Statin Drugs: The Good, the Bad, and the Ugly

Check out Dr. Sinatra's take out Statin Drugs. Very good information.
http://www.youtube.com/watch?v=Wgpl0zOg2ZY

I love this debate!!!

When I was at U-Mass completing my bachelors of science degree in exercise physiology, I made the BOLD statement that exercise played a minor role in inducing weight loss. Exercise plays a bigger role in maintaining weight loss. Matter of fact, I have a quiz on my "Nutrition link" on my website that goes over this very thing. Recently, Gary Taubes was on the Dr. Oz Show and challenged him on this very subject. I thought it was fascinating. In addition, when I interviewed Dr. Barry Sears a few years ago on my TV show, he was essentially saying the same thing as Mr. Taubes. Check out the link below to hear the debate between Dr. Oz and Gary Taubes.

http://www.doctoroz.com/videos/web-exclusive-dr-oz-and-gary-taubes-debate-exercise

Should You Kick the Multivitamin Habit?

Recent research challenges the notion that taking a Multi-Vitamin is beneficial in regards to warding off cancer and heart disease. Matter of fact, it may be harmful in some cases. Listen and watch Michael Sylvester (Exercise Physiologist) clear up the confusion on the multi. Click on the links below to watch Mike on You Tube.

http://www.youtube.com/watch?v=LrKG0tk_gzE

http://www.youtube.com/watch?v=9w4FTgZercA

Best Time To Exercise To Burn Fat: Dr. Oz vs. Heidi Skolnik & Andrea Churnis

Recently, Dr. Oz (my mentor) did a show on the best time to exercise to burn fat. He recommended to exercise in the morning before breakfast, which will encourage fat burning. He is not alone in regards to this recommendation. However, Heidi Skolnik, MS, CDN, FACSM and Andrea Chernus, MS, RD, CDE, authors of the book, "Nutrient Timing for Peak Performance" (2010) disagree. Listen to what they say about this controversial topic.

"Although exercising without eating might seem advantageous, the  intensity of your work-out will most likely suffer. Remember that if you train in the morning, you'll have low liver glycogen (stored carbohydrates), and you can quickly deplete muscle glycogen. A number of studies have shown that training without preexercise fuel leads to decreased performance and early fatigue. In Tokmakidis' (2008) trial, athletes were able to run 12.8 percent longer with pre-exercise fuel as opposed to in a fasted state. What you might gain in fat burning, you lose in increasing your fitenss and your ability to burn fat at higher intensity levels all the time. Additionally, working out a lower intensity to burn more fat actually means you will most likely burn fewer calories, a short-sighted plan at best."        

This was a "game changer" book for me. I highly recommend this gem. Keep in mind, this is a bit technical and may not be suited for everyone. 

Anyone interested in this book, click on the link below:
http://www.amazon.com/Nutrient-Timing-Peak-Performance/dp/0736087648/ref=sr_1_2?ie=UTF8&qid=1296575529&sr=8-2                   

Revisiting Omega 3: Dr. Oz &. Dr. Sears

Back in 2008, I had the pleasure of interviewing Dr. Barry Sears (author of the book, " Omega  Rx Zone:", as well as the groundbreaking book, "Enter the Zone"). His interview, although at times, was a bit technical, was very informative. At the time, he talked about a blood test that measures the Omega 3 in your blood.
To see the interview I conducted with Dr. Sears, click on the link below:
http://www.youtube.com/watch?v=w-VOrzN6QLc

Fast forward to 2011. I was watching the Dr. Oz Show and he was mentioning the blood test one can take to measure the Omega 3 in your blood. Finally the health care industry is recognizing the influence that Omega 3 to Omega 6 ratio has on our health. Great segment. To see this show, please click on the link below:
http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-1

PAIN: SITE VERSUS SOURCE

http://www.amazon.com/Assessment-Treatment-Muscle-Imbalance-Approach/dp/0736074007

I am reading a book right now that is based on the work of Vladimir Janda, (I'm sure all my peers know who that is) . All those that are interested in Gray Cook's work will love this book. Anyone interested in finding out more about this book, please click on the link below the book.
 I've included an excerpt below:

"In patients with chronic musculoskeletal pain, the source of pain is rarely the actual cause of pain. In fact, Czech physician Karel Lewit noted, "He who treats the site of pain is often lost." Lewit's colleague Vladimir Janda conceptualized of musculoskeletal pathology as a chain reaction. He was a strong proponent of looking elsewhere for the source of pain syndromes, often finding symptoms distant from the site of the primary complaint."

Source: Page, P., Frank C., & Lardner, R. Assessment and Treatment of Muscle Imbalance--The Janda Approach, 2010, Human Kinetics, page 27.

Jack LaLanne dies at 96 years old

Jack LaLanne truly was the epitomy of health and fitness. Believe it or not, I remember his show and his dog. When he met his wife, she was eating a lot of junk food, particularly donuts. He said to her, "The only good thing about a donut is the hole in the middle."

Watch this video which celebrates his 95th birthday. Jack LaLanne, A TRUE FITNESS ICON!!!
http://www.youtube.com/watch?v=AkdYrAQJu6g&NR=1&feature=fvwp

Buyer Beware

You’ve seen plenty of products advertised on late-night TV, but do they really work? Dr. Oz puts these infomercial products to the test. See which ones work and which don’t.



http://www.doctoroz.com/videos/tv-gadgets-tested

New iPad?

Anyone that knows me, knows that I have a passion for high tech. Here is an article that was posted on Engadget on the iPad.

http://www.engadget.com/2011/01/06/ipad-2-mockup-teases-128gb-storage-exhibits-speaker-grille-wev/

http://products.mercola.com/coq10-ubiquinol/

http://products.mercola.com/coq10-ubiquinol/

Find out why taking CoQ10 supplements may not be effective after the age 35. Most physicians recommend taking CoQ10 when on a Statin drug (Lipitor). The above link sheds some insight on this supplement.

Abdominal Draw-In vs. Bracing

I was talking to a friend of mine who is a Physical Therapist and recommended me to to a website. The website pertains to strength and conditioning/physical therapy and updated by Charlie Weingroff, a Physical Therapist with a Doctorate degree in physical therapy. When I browsed his website, I noticed a good article he had posted: Draw-In vs. Bracing. To all those out there who are in the industry, you know what I am referring to. Here is the link to his take on this matter.
http://charlieweingroff.com/2010/07/draw-in-vs-brace/

Should I Take A Multi-Vitamin?

The question to take a multi-vitamin has "flip flopped" to yes and no over the years. Check out the link below that appeared in Prevention magazine November 2010.  I'm still a firm believer that Vitamin D3, Omega 3, and calcium are very important nutrients (as the article concurs).
http://www.msnbc.msn.com/id/39616169/ns/health-diet_and_nutrition/

Whitehead: John Lennon and the cult of personality - Framingham, MA - The MetroWest Daily News

Whitehead: John Lennon and the cult of personality - Framingham, MA - The MetroWest Daily News

WeIght Watchers changes their tune

www.usatoday.com/yourlife/food/diet-nutrition/2010-12-03-weightwatchersfollo09_ST_N.htm?loc=interstitialskip

Strength Training for Weight Loss

In 1993, I was at U-Mass/Boston finishing my bachelors of science in Exercise Physiology. In one of my classes, I was required to write a review of literature on a topic of my choice. I was passionate about strength training and it's effect on weight loss. My professor at the time believed cardiovascular (aerobic) exercise (in conjunction with a sound diet) was superior. I proceeded to write the paper and even submitted it to William Kraemer, editor-in-chief of The Journal of Strength and Conditioning Research journal. Unfortunately, it didn't get published (although I do have it on my website, see article link).

The following link is an article that appeared in USA Weekend on 11/14/10. The article promotes strength training NOT CARDIO for weight loss. Although I believe this to be true, dietary intervention is the  key to inducing weight loss. 

http://www.usaweekend.com/article/20101112/HEALTH03/11140304/0/HEALTH02/Is-your-exercise-routine-in-a-cardio-trap

Dr. Arthur P. Ciaramicoli

A good friend of mine (who is a psychologist) is in the process of publishing his new book, "The Curse of the Capable". I have included a brief synopsis below:

"The story you created about yourself early in life, which is part fiction, is having a dramatic impact on your present lifestyle—how you think and live.
The assumption that all capable people in our culture have peace of mind and are satisfied with their life course is commonplace. Is this notion true? Not always. In fact millions have fallen prey to a belief system that says appearance and status provide the golden road to love and respect. In an attempt to perfect themselves, they are hiding their self doubt through constant achievement at the cost of losing balance and well-being.
Suffering from being overwhelmed emotionally and physically, exhausted and fatigued, often with the health complications of being overweight; they have been felt deeply disappointed.
The Curse of the Capable describes how a biased view of you can lead to a fragile sense of self, addictive thinking and behavior, and a seemingly mysterious downward spiral that the majority of people can’t see or untangle."


Anyone interested in finding out more about this insightful book, click on the link below:
http://www.thecurseofthecapable.com/events

Professor takes extreme measures to prove a point--The Twinkie Diet

A professor at Kansas State University took a very extreme position to prove a very simple point--if you restrict the amount of calories you consume you will lose weight. He contends that it doesn't matter what the food is, in this case he was consuming a twinkie every 3 hours, you will lose weight if calorie output exceeds input. He did not exceed 1800 calories/day.

Although he lost 27 pounds in 2 months, is this extreme approach healthy? The most obvious answer is no. But there are some caveats people should be aware of. His blood lipid levels improved (cholesterol went down), although this is not the 'end all be all' to health, in my opinion. Most of the studies that were done on "The Atkins Diet" demonstrated favorable effects on blood lipids, his diet actually decreased LDL (the bad cholesterol). His subjects were taken fish oil supplements as welll, which may have contributed to the favorable results.

This professor was taken a multi-vitamin in conjunction with his 'Twinkie Diet".

My take is this: Restricting your calories (regardless of the food you consume) will ultimately induce weight loss in the short term. Most individuals want this quick fix. The problem is that there is a 90% recidivism rate, meaning 90% of dieters regain the weight over a two-year period.

This type of diet, in my opinion, is no different than an "Opti-Fast" type diet, where the dieter drinks shakes throughout the day. This is called 'Provision Eating'. Put simply, provision eating is providing portioned controlled meals (or meal replacements) so the dieter doesn't have to THINK! The more choices an obese person is confronted with (in regards to food)  the more likely they will fail on a weight loss plan, according to many experts. This is the basis of Jenny Craig, HMR (Health Management Resources) and of course, the "Opti-Fast' diet that Oprah popularized. Again, the long term effectiveness of these type programs are questionable. Kudo's to Valerie Bertinelli (spokeswoman for Jenny Craig) who has lost ~50 pounds and kept it off. She obviously has done a lot of inner work which is key for long term success.

Back to the "Twinkie Diet". This type of diet is probably a safe way to induce weight loss in the short term, but I would NOT recommend this for the long haul, for obvious reasons. A Twinkie is not food. It doesn't contain nutrients conducive to long term health. To see the video that was aired on Fox, click on the link below:

http://video.foxnews.com/v/4412751/can-twinkies-make-you-skinny/

Prevent rotation before you create it!

I am reading Mike Boyle's new book, "Advances in Functional training". In regards to "Rotational Training", he says this on page 97, and I quote "The ability to resist or to prevent rotation is more important than the ability to create it."
"Clients should be able to prevent rotation before we should allow them to produce it."
I highly recommend this book to all Personsl Trainers, Strength Coaches, Physical Therapists, Athletic Trainers,Chiropractors or anyone else involved in physical fitness and rehab.

Study: Obesity is contagious

Friday, November 5, 2010, In the USA TODAY, they cited a study conducted by HARVARD researchers stating that obesity is contagious among friends.
Basically, the more friends you have that are obese (the article stated 4)the likelihood of you becoming obese doubles compared to people with no obese friends.

Does that mean if I hang out with rich people, I will be rich?

Heart Healthy Labels can be Misleading

A recent local newscast had a nutritionist on that promoted purchasing "Heart Heatlhy" products.

Take a look at what Dr. Oz had to say regarding the TRUTH about this labeling procedure!!!!
http://www.doctoroz.com/videos/dirty-secrets-food-industry-pt-1

Is Raw Milk Safe to Drink?

A very good friend of mine drinks raw milk. He gets it from a local farmer in Framingham Massachusetts. I used to consume raw milk many years ago when I was heavily into bodybuilding. I haven't had any milk (raw or pasteurized) since 1992. When I'm in the mood for 'milk' type beverages, I reach for Silk Soy.

The link below is a summary of the pro's and con's of Raw Milk from a registered dietitian. I highly recommend her podcast. Her name is Monica Reinagel and has a podcast called Quick and Dirty Tips for Eating Well and Feeling Fabulous.

http://nutritiondiva.quickanddirtytips.com/is-raw-milk-safe.aspx

Learn More About the SFMA and FMS (Gray Cook & Kyle Kiesel)

As I announced in a previous blog, Gray Cook, Greg Rose, Kyle Kiesel and Milo Bryant have just published a book entitled, "Movement". Excellent book, but some health professionals  (including myself) may need  additional info prior to reading it. I came across the below video on Gray's website. I don't know how long it has been there, nor do I know how long it will stay there. The content that is there is valuable. Anyone interested in going to the next level in screening, testing, and assessment, Gray Cook is the man to take you there. He is truly a  "TRAIL BLAZER" in his field. He is challenging the way trainers and rehabilitation professionals screen, test and assess individuals to predict potential dysfunctional movement patterns and/or pain prior to exercise.

I love what he says near the end of the video regarding core training and his research. Currently, we tend to perform core exercises to improve a core stability problem. What he's saying, if I understand him correctly, remove the dysfunctional pattern instead of doing specific core exercises. In other words, you'll get more core function by removing your most dysfunctional pattern than by specifically working on your core.


Not that Gray is competing with the NASM, but he definitely goes beyond the educational level required to successfully pass the Personal Training Certification. I will not venture to say that he goes beyond the CES and PES educational requirements, as I haven't been exposed to those tracks.

Here is the link:
http://www.functionalmovement.com/SITE/clinicians/keynoteaddress.php

October: Breast Cancer Awareness Month

I hold a special place in my heart for those afflicted with Breast Cancer. My Mom was diagnosed with Breast Cancer in October 1999. The good news is that she is in remission.  I also trained a close friend who battled with Breast Cancer and won. Anyone interested in more information on Breast Cancer, please visit the links below:

http://www.nfl.com/pink

http://www.nationalbreastcancer.org/About-Breast-Cancer/Myths.aspx

5 Hour Energy--Does it Work?

We've been bombarded with this drink. I thought it was time to set the record straight about this product. I only wish I expanded on the ingredient "Taurine" or TAU for short during the clip. I have been doing some reading, however, on this ingredient and included the link (see below) on this "conditional" amino acid. The article  is a bit technical, but the last paragraph on page 152 summarizes the key points.  http://jap.physiology.org/cgi/reprint/107/1/144



I apologize for the beginning of this clip. I have a local TV show in the Metro West/Boston Area and my theme song plays before I talk. Click on the link below "5 Hour Energy--Does it Work?" to watch the video.
Post a comment if you'd like.


5 Hour Energy--Does it Work?

Julian, Sean, Yoko, and Cynthia Come Together, IMAGINE THAT!!!!

Anyone that knows me realizes that I am obsessed with the Beatles. Although, The Beatles have nothing to do with fitness, I just had to put up something regarding John this month, since it would have been his 70th birthday on October 9th. Imagine that.

The link below is a clip showing Julian Lennon and his new passion: Photography. This piece also shows how Julian, Sean, Yoko, and Cynthia (John's first wife) have "Come Together". John would be happy that PEACE and forgiveness is occuring within his own family.

http://www.youtube.com/watch?v=hxRP9nKGNQw&feature=player_embedded

Are These Workouts Good For Burning Fat?

Are These Workouts Good For Burning Fat?

I've been following Zuzana on BodyRock.tv on the web for a year now. In that time I realized that she was not just "another pretty face" so to speak. Yes, she has a very sexy body, and a very appealing accent, but she has some great workouts. She's in fantastic shape and very fit.

I particularly liked this article on "fat burining" (see above link, "Are these workouts good for burning fat"). I agree totally with what she is saying. In fact, I wrote an article on this very topic and submitted to the NSCA, unfortunately it didn't get published. I do have it on my website, see http://www.coreessentials.biz/ and look for the link 'Articles'.

Enjoy. If you haven't seen Zuzana's website, go to http://www.bodyrock.tv/ and get ready to sweat (when doing her exercises, not watching her).

Nutrition and Physical Activity for a Lifetime

I worked at the Human Nutrtiton and Research Center on Aging at Tufts University in Boston in the mid 90's and remember seeing Christina Economos. She was a doctoral student at that time, I believe. The link below is a lecture she delivered at Chautauqua Institute in New York in 2007. Dr. Economos is a seasoned speaker and a great educator. Keep in mind, this lecture took place in 2007, some nutritional info has changed a bit since her talk (which she anticipated would happen). Enjoy.

http://fora.tv/2007/08/23/Nutrition_and_Physical_Activity_for_a_Lifetime

Gray Cook Releases New Book

Finally, the long awaited 2nd book from Gray Cook was recently released. A MUST READ for all Physical Therapists, Personal Trainers, Athletic Trainers, Physical Therapist Assistants, Chiropractic Physicians, Coaches, etc.

He also has collaborators that helped him like Dr. Greg Rose. Greg Rose is a board certified Doctor of Chiropractic and holds an undergraduate degree in Engineering from the University of Maryland.  Greg specializes in 3-D biomechanics, strength and conditioning, manual therapy, rehabilitation, nutritional supplementation and therapeutic exercises as they relate to golf. Greg is the co-host of the Golf Fitness Academy seen weekly on the Golf Channel and a co-founder of the Titleist Performance Institute in Oceanside, California. Greg is also a Certified Chiropractic Sports Practitioner and a Fellow in the International Academy of Clinical Acupuncture.

The other contributors are Dr. Lee Burton, Dr. Kyle Kiesel, and Milo Bryant.

Good book. I highly recommend it!!!!
I will say this, it is NOT an easy read, but worth the effort.
For more info, go to the link below:
http://www.movementbook.com/chapters/chapter2/chapter2.html

"I am not young enough to know everything."

I recently watched a Mike Boyle DVD, "A joint by joint approach to training" and on one of his powerpoint slides it said, "I AM NOT YOUNG ENOUGH TO KNOW EVERYTHING." Oscar Wilde

How True!!!

For more quotes by this author, click on the link below:

http://www.brainyquote.com/quotes/authors/o/oscar_wilde.html

Jillian Michaels--The Biggest Loser

Jillian Michaels (Biggest Loser Star) may be "losing" millions of dollars regarding a lawsuit over her weight loss products--specifically a detox supplement. Check out the link below for more details.

http://www.tmz.com/2010/08/04/jillian-michaels-class-action-lawsuit-diet-supplements/

Are you getting too many vitamins?

Listen to one of my favorite podcast-- 'The Nutrition Diva'. She is the most articulate health care professional I've ever heard. She gives so much valuable nutritional info in the shortest amount of time. If you haven't prescribed to her podcast, do it, you won't regret it.  I wanted to post this particular podcast, (even though it is on my sidebar) as I think it's so essential for everyone to know.

http://nutritiondiva.quickanddirtytips.com/can-you-get-too-many-vitamins.aspx

Sneakers: The new MAGIC bullet for Weight Loss? Give me a break!!!!

First it was MBT, then Skechers, both claiming WAY too many benefits from a &%$#% sneaker. OK, now that I got that off my chest, I have to admit, they do feel very comfortable and may have a place for those individuals who stand for prolonged periods of time. People who have poor balance, including many seniors may increase the risk of falling or perhaps an ankle sprain.

Nice article below that really explains the PRO's and CON's regarding these sneakers as well as great links to more insights. Hey Joe, how much money did you get for promoting these sneakers?

http://www.usatoday.com/sports/2010-06-30-toning-shoes_N.htm?csp=hf&loc=interstitialskip

John Wooden

The quote you see on my side bar is even more powerful now that Mr. Wooden has died at 99 years old. RIP

Quote for the month

I am not bound to win, but I am bound to be true. I am not bound to succeed but I am bound to live by the light that I have.
-Abraham Lincoln

Nutrient Timing

I just finished reading the book, "Nutrient Timing". If you are serious about weight training, you need to read this gem. This book is written by Dr. John Ivy, and Dr. Robert Portman, so the science is solid. As the book says, "By applying the principles of Nutrient Timing, you will be able to deliver the precise amounts of nutrients needed to optimize your muscle-building agents and maximize muscle growth, while minimizing muscle damage and soreness after a workout."

The article presented here is a summary of the book. Many personal trainers, and health care professionals would benefit from this article if they do not have time to read a 212 page book. Although the article was geared toward the swimmer, it is a great summary of the book.

http://www.coreessentials.biz/Articles.html
Thanks Jonathan Tuttle for bringing this book to my attention. If anyone wants to visit his website, go to www.appetiteforfitness.com

A Funny Thing Happened on the Way to the Future...

I just finished reading Michael J. Fox's book, "A Funny Thing Happened on the Way to the Future...".
Great read. Highly recommend it. What particularly struck me was on the first couple of pages. Here is the direct quote:

"A PROFESSOR STANDS before his class with a cardboard box. From inside he produces a large, clear, empty pickle jar, and then a series of golf ball-sized rocks, which he then drops one by one into the jar until they reach the brim.
"So?" the teacher asks. "Who thinks the jar is full?" Hands shoot up, and a quick scan of the room confirms unanimity--yes, it's full.

Next out of the box, a bag of sand, which the professor pours in amongst the rocks. Tiny grains cascade over, around, and in between the larger stones until there is no space left.
"Is it full now?" A show of hands and a chorus of voices responds--yes, it's full.

Now the professor smiles. "But wait, "Both hands disappear into the box and reemerge simultaneously, each holding a can of beer. The crack and hiss of the pop tops are drowned out by laughter in the classroom as the amber nectar pours into the jar with the rocks and sand. Once the din of the students subsides to a collective chuckle, the professor confidently declares, "Now it's full."

"This jar represents your life," he continues. "Make sure the first ingredients are the big stuff...the rocks--your family, your work, your career, your passions. The rest is just sand, minutiae. It's in there. It may even be important. But it's not your first priority."

"What about the beer?" a kid in the back yells out.
"Well," comes the answer. "After everything else, you always have room for a couple of beers with friends."

Do you know what Telomeres are?

In the past I wrote a book called "Matrix Mindpower", which was a book integrating mindfulness meditation with strength trainng. I deleted a chapter from the book on aging, which I regret. Matter of fact I still have the rough draft of the chapter. In that chapter, I discussed the phenomenon of 'telomere shortening' and how it contributed to accelerated aging. In this brief clip, from my latest local TV show, I discussed briefly about TELOMERES. Very fascinating topic. Enjoy.http://www.youtube.com/watch?v=dOo9VBQp20I

Are Telomeres the Key to Aging and Cancer?

People who engage in regular physical activity are gaining an anti-aging weapon that will help them live longer lives. New research finds intensive exercise prevents aging of the cardiovascular system by preventing shortening of telomeres--the DNA that bookends the chromosomes and protects the ends from damage, a protective effect against aging. Click on the link if you want to learn more about this fascinating anti-aging topi .
http://learn.genetics.utah.edu/content/begin/traits/telomeres/

Are Vitamins Really Necessary Video

http://today.msnbc.msn.com/id/26184891/vp/36596086#36596086

Accupuncture: Does it Work?

Many individuals are still skeptical regarding accupuncture. A recent article in the Wall Street Journal, however, may lend insight to this ancient chinese therapy. Scientists are investigating how accupuncture works using high-tech tools

.http://online.wsj.com/article/SB10001424052748704841304575137872667749264.html#articleTabs=article

What makes a good vitamin?

With all the companies out there bragging about their multi-vitamin, it is hard to determine what makes a good vitamin. Many vitamin companies are multi level marketing which makes me quiver. Although, I don't agree with everything in this review, I think it has some good points. I refer the reader to the H.O.P.E. Trials to get the real scoop on Vitamin E (google HOPE trials and vitamin E). Please feel free to post your comments regarding the article and if you have any additional info please share.

http://www.docstoc.com/docs/document-preview.aspx?doc_id=405307

YouTube - Review of the Dynaflex Powerball

This product has been around for awhile but very few people know about it. Not the best video, but better than a lot on youtube.com.


You can get this gadget at REI or Amazon.com, type in Dynaflex Pro Gyro Ball Hand Exerciser.

Warning: If you have an existing orthopedic issue (tennis elbow, carpal tunnel) start slowly as this may aggravate the problem you are trying to rehab.- Review of the Dynaflex Powerball

Weight Debate: Is it OK to Be Fat? - ABC News

Weight Debate: Is it OK to Be Fat? - ABC News

Xenical and Alli: Liver Risk?

Xenical and Alli: Liver Risk?

'Biggest Loser' Jillian Michael's Diet Supplement Lawsuit

'Biggest Loser' Jillian Michael's Diet Supplement Lawsuit

McGraw-Hill's Q4 Earnings - CNBC.com

McGraw-Hill's Q4 Earnings - CNBC.com

OOOPS. McGraw-Hill's CEO spills the beans. It looks like the rumors are now put to rest. There will be an Apple Tablet.

7 Common Personal Training Website Design Mistakes

7 Common Personal Training Website Design Mistakes

Creatine

Creatine supplementation has been around for a while. I thought I would do a literature search to see if the purported claims are backed up by peer reviewed journals. To See the rest of this video, go to youtube.com and type in the search bar Creatine (part 2).http://www.youtube.com/watch?v=Z6528cZVjhU

Dec 8: 29th anniversary of John Lennon’s death

Dec 8: 29th anniversary of John Lennon’s death

Dec 8: 29th anniversary of John Lennon’s death

Dec 8: 29th anniversary of John Lennon’s death

Another Golf Tip

This video demonstrates how to strengthen your shoulder external rotators, in a position that is specific for golf. It also demonstrates how to strengthen your scapula muscles. Incidentally, these exercises are important to do if you suffer from "Tennis Elbow".

http://www.golfersmd.com/GolferMD_WatchVideo/cid/10/vid/299.aspx

Golf Tip

Many golfers have a tight posterior capsule. If  this is the case, and you are a right handed golfer, your left elbow will bend during the backswing, which compromises correct form. Watch this video, conducted by Dr. Donatelli who is one of the leading authorities on sports injuries and golf fitness.http://www.sportsmd.com/SportsMD_WatchVideo/cid/10/vid/331/n/stretching_the_shoulder__posterior_capsular_.aspx

TREN XTREME

Just did some reading on the supplement Tren Xtreme and Tren 250. They have been investigated extensively by scientists and the verdict is that they are steroids. Most vitamin/supplement stores do not sell it, as it's been banned, but if one looks hard enough on the web, I'm sure you can get it, or something like it. Stay the "_uck" away from it!!!!
Check out the link below to see the video that aired on CBS in the Spring of 2009.
http://www.cbsnews.com/video/watch/?id=4870785n

Happy Turkey Day

Let's bust the myth of L-Tryptophan (an amino acid found in turkey) causing lethargy and sleepiness after Thanksgiving dinner. HOGWASH!!!!!!

Click on the link below to find the truth.
http://chemistry.about.com/od/holidaysseasons/a/tiredturkey.htm

Lifechangers: The Four-Day Diet! | Extra

Lifechangers: The Four-Day Diet! Extra

Six Good Reasons to Avoid the Flu Shot

Six Good Reasons to Avoid the Flu Shot

Not Losing Weight?

As most people know, I am a Dr. Oz fan. On Monday's show, he discussed in detail the thyroid gland and how you can detect if yours is underactive. The great news is that you can perform tests at home to determine if yours could possibly be underactive. Follow the link below to get directed to this particular episode on the  Dr. Oz show online (keep in mind, that this link may not work in the future because the videos on his site are constantly changing (posted 11/17/09):
http://www.doctoroz.com/videos/hypothyroidism-why-youre-not-losing-weight

Cowboy Up on Dr. Oz

Watch this video clip on how Dr. Oz turned a meat eating cowboy into a vegan. Inspiring!!!
http://www.aolhealth.com/condition-center/heart-disease/dr-oz-vegan-cowboy?icid=main|main|dl3|link1|http%3A%2F%2Fwww.aolhealth.com%2Fcondition-center%2Fheart-disease%2Fdr-oz-vegan-cowboy

Sp-EGG-tacular News

The following excerpt is from Dr. William Castelli's 2008, revised edition, "Cholesterol Cures". It is good news for all of us that love eggs, THE WHOLE EGG!!!!

"Though eggs do seem to raise cholesterol in the body somewhat, the newest research indicates that the way in which eggs raise cholesterol may be less of a concern than with some other foods.

In a study of middle-aged and elderly people presented by the University of Connecticut in 2006, researchers found that eating three large eggs per day did tend to elevate levels of "bad" LDL cholesterol. But it also raised levels of "good" HDL cholesterol, to the point where the effect was essentially neutral.

In addition, as our understanding of cholesterol is becoming more sophisticated, so is our understanding of eggs. Cholesterol isn't just LDL and HDL: There are lipoproteins in both categories that come in varying sizes. In both LDL and HDL, the larger particles are better. Larger low-density lipoprotein are less likely to embed themselves in the arterial walls and lead to atherosclerosis. And larger high-density lipoproteins are more likely to grab other lipoproteins and other heart-hurting particles and shuttle them out of the body.

Keeping this in mind, the researchers at the University of Connecticut found that the cholesterol from eggs almost always manifests itself in the body as LARGER (emphasis mine) particles. That means the LDL produced from eggs is less likely to cause heart disease."

Anyone interested in this fantastic book, click on the link below:
http://www.amazon.com/Cholesterol-Cures-Natural-Almonds-Chocolate/dp/1579544819#reader_1579544819

For more information on the GOOD NEWS on the WHOLE EGG, please go to my website: http://www.coreessentials.biz/ and go to the Article link.

Did someone say PIPES?

This is a video of myself back in 1993 after a break up. My friend was trying to cheer me up. At the end of the video I show off my biceps. At the time I was heavily following the principles of Mike Mentzer and his "Heavy Duty" methods, mainly Pre Exhaust. If anyone is interested in learning more about pre exahust, please go to YOUTUBE and type in the search bar: Mike Sylvester, pre exhaust.http://www.youtube.com/watch?v=rFjEDBuENKs

Health & Fitness Research Tid Bits by Yours Truly

As most of my followers know, I produce a monthly TV show and this is a clip of me giving Tid Bits of info on health and fitness. Enjoy. Any comments, feel free to post them

.http://www.youtube.com/watch?v=5qvrJ-hG12A

House Call Doctor :: How to Treat Colds

House Call Doctor :: How to Treat Colds

Sleep Apnea

Stumbled on to yet another good podcast, "The House Call Doctor". Listen to the quick and dirty tip type format, that really explains it in simple terms. You'll be amazed what you don't know about this disorder.

Enjoy

.http://housecalldoctor.quickanddirtytips.com/

Prone Skier

Do you want an exercise that really challenges the core? I mean really challenge the core? Watch this video and then try it, but don't hurt yourself.. If you have a back pathology, don't do it. Most fit people I know cannot do it. Can you?http://www.youtube.com/watch?v=5DpFD8okOoM

Renegade Rows with Push Ups

Another great exercise, demonstrated by Dianne Mitchell (Personal Trainer-From Marlboro, MA), the Renegade Row with Push up. In this clip we also demonstrate the Towel Pike, great core exercise. Again, these exercises appeared in Men's Fitness and was designed by Dorian Brito, C.S.C.S.
http://www.youtube.com/watch?v=2p5_J3-MSDU

Double Lunge/Deadlift Combo

This video clip of my TV Show, Dianne Mitchell (a Personal Trainer) demonstrates the Double Lunge/Deadlift Combo, while I explain the exercise. I saw this exercise in Men's Fitness. It was designed by Dorian Brito, C.S.C.S. Great exercise for the lower body--A lot of cluck for your buck!!!
http://www.youtube.com/watch?v=jMCz10HXgis

The Scoop on Atkins

This is a video clip from my TV show. This particular show, I talk about the Atkins diet and the myth of burning more fat at a low intensity. This is part 2 of the clip, please go to my website, http://www.coreessentials.biz/ and go to multi media to see Part 1 or simply find Part 1 on You Tube.


http://www.youtube.com/watch?v=ucc-XnWqUgU