The New Year

I always sit back and judge people when they say "this year things are going to be different." How can the change in a calendar date make such a difference. In all honesty, it doesn't. The difference is made at the point in which you take that first step towards a goal.

Last January I made the decision to get back in wrestling shape.  Throughout High School I was a wrestler. I was in the greatest cardiovascular shape of my life and had about 8% body fat while doing so. I missed this as I was at a point where I weighed around 200lbs, not good for someone my height. As the year comes to an end I am now at 170lbs and back in good overall cardiovascular shape.  I will not be running a marathon anytime soon, as I don't think running is fun, but I can go out and play a pick up game of whatever and tire out after the rest of the gang.  I'm going to be honest it is a great feeling.

My decision was just coincidentally lined up with the "new year" as I made the decision during the month of January. It was a great decision however. Everything is connected in your body, mind, and soul. I have become an advocate of that, let me tell you. Since I cleaned up my eating, I have lost the weight and gotten in better shape. Those were two of my main goals, however there were some side effects to the cleaner living.

• My skin is better, I don't break out with pimples and my skin doesn't get dry as quickly, only my hands (I live in NY and it is quite frigid this time of year). 
• I sleep better, don't wake up as often, and apparently don't snore as often. 
• My attitude is more positive, this isn't directly related because I've made a conscious effort to get away from my pessimistic ways. 
• I have an increase in energy, don't need caffeine to operate. I've also almost eliminated caffeine all together.
• I have an increase in confidence both personally and professionally.

These are just a few of the things that have changed along with my change in lifestyle. It would be boring to sit and list all the good things that have occurred and who wants to sit and read about them? All I can say is that people need to make the right decisions for themselves. So when the time comes to make "New Year's Resolutions" make them, but not for the sake of the New Year. Make one today and see where you are at a year from now. If you stick to it, I bet you will be happy you did so...

Changes

With all the changes in my life, I haven't spent much time updating my blog (mainly because I haven't had the time to do so). Due to all these changes I see it only fit to change this blog as well, only I have not decided what direction to take it in.  I will still be posting about health, fitness, and nutrition topics (because that is a major component of my life), but I will possibly be adding personal opinions on other topics.  Not too sure yet, so we shall see.

So stay tuned for new updates, links to interesting topics, and a different style...

Make it Happen!

Sometimes I feel like you have to do something somewhat primitive to get your life back. Let me explain. For the past nine months my life has been very cyclical. On December 26, 2009 my girlfriend at the time broke up with me. This was the beginning of the chain of events which changed my life.

On New Years Eve I was so down that I convinced a friend of a friend to hook up. Convinced is the wrong word, but bare with me. It was after this weekend that I chose to reevaluate myself, my life.

This is how I saw myself, 24 years old, single, unemployed, and still without the college degree that despite what I say, I busted my ass for. Oh, not to forget that I was tipping the scale at 195lbs (I'm only 5'7") Needless to say, it was time for a change. I emailed a friend of mine, Lauren, about my dissatisfaction with where I was in life. This was her response:

If you want to do all those things, you need to fully DECIDE and choose to do them, and ask the universe for guidance. This might sound all woo woo to you, but all you need to is claim what you want, don't hold back, don't take no for an answer, and ask for help and guidance to get where you want to go without expectations of in what form you will get them. That's what I do. I just listen to my body and my inner wisdom. We all have it. But's it takes practice to get in touch with that. 

As this is just an outtake from the email, to me her response conveyed this message, "Make it Happen!"

The What-Ifs

We all have those moments in life. The times when we sit back and reflect on the things we have done. Whatever the outcome we will always begin to think "what if?" What if we had done things differently, what if we were a moment sooner, what if we had gone left instead of right, etc.

As we get older we begin to second-guess the decisions of our past. We realize the mistakes that we've made and how to right them. Some mistakes we can change, however, most we cannot. So why should we sit and dwell on that which we cannot change? You must discover the things that you can, and right them to the best of your ability. Take nothing in this life for granted, especially a second chance at something.

How Does This Apply to Health and Fitness?

Fun... Have Fun!

Go find yourself a 5 year old and a 25 year old. Begin asking them questions about what, in life, matters to them. There is an important lesson you'll learn from the child, because if there is one thing that children know better than adults, it is that having fun is important.

You have to enjoy the things that you do, and sometimes, have a little fun with them. No matter how dreadful what you're doing may seem, you must embrace it and find the enjoyment within. Take what you do for a living. There is some reason you chose to do whatever it is you do. Even if it is not the most glamorous job in the world, there must be something enjoyable about it. Whether it is the job itself, the people you work with, or the atmosphere you find yourself in, something must make it enjoyable.

Now we move on to the fitness aspect of this concept. If you are doing something you don't enjoy, you aren't going to do it as often. So if you do not find lifting weights enjoyable, you aren't going to do it as often. You will become more apt to skip days at the gym. My question to you is, why lift weights then? There are so many other ways to remain fit, probably many more that you would have fun doing. Go out and figure out what those things are. Many people have fun during group exercise classes, they attend them more often, and they find themselves in better shape than prior. Any type of physical activity promotes fitness, so go play a sport. Go walk through the woods or around a lake and take pictures. Get up and do something that you have fun doing.

Fun is also important to your mental/emotional well being. You cannot always be the stick in the mud. Someone who is serious all the time will have higher levels of stress, predisposing them to an abundance of medical conditions (high blood pressure, heart disease, ulcers, etc.). So even if it isn't a fitness activity, find yourself something FUN to do.

Geriatrics vs Athletes

After a long tedious summer working at a camp as their Sports Specialist, I have recently been working as an aid at a Physical Therapy Clinic. It is here that I have been refining my rehabilitation techniques and my "professional" people skills. Most of the people that come to the clinic are either Fireman or the Elderly. 

Working with the geriatric population, as oppose to the athletic population, is quite the shift from the norm for me. The adjustment begins with the attitudes of the individuals. Here are the challenges that I've been facing. Mind you that these are generalizations and there are individuals who are exceptions to the rules:

• Athletes are self motivated to get back to competition - Geriatrics are motivated to perform day to day functions
• Athletes push themselves - Geriatrics stop when "tired"
• Athletes have high pain tolerance - Geriatrics stop exercises if they feel even the slightest discomfort
• Athletes are preconditioned, thus making rehab easier - Geriatrics are deconditioned, this is what has led to their injury in the first place
• Athletes have their original parts - Geriatrics have replaced hips and knees

As an Athletic Trainer, I have found that many of the exercises or ways of performing certain exercises are too difficult for the geriatric population. However, the Physical Therapists I work with have shown me different ways to perform similar tasks, only with modifications. These modifications are fantastic and I will most likely be using them with all populations.

Avocados... Simply Amazing

So back in May I decided to try guacamole for the first time.  Since then, I have been in love with this delectable little fruit, the avocado. I'm not quite sure what it is, but I could eat an avocado everyday, with just about any meal.

It was once I started enjoying avocado daily, that I realized I was not alone. It seems that they are appearing on menus just about everywhere. More and more I see them in salads, in entrees, and I have even noticed slices of avocado offered as a side dish.

With my new obsession, I have found a way to incorporate the avocado into many of the meals that I prepare. In most cases, I use the avocado as an addition to the meal, so give it a different taste for the pallet. However, most recently, I have been using avocado as a supplement for cheese. I find it to be just creamy enough, especially when smashed into guacamole form, to replace cheese as a healthy alternative in most dishes. As my personal diet has slowly evolved, I find this ability to supplement the avocado for cheese beneficial in reducing my dairy intake.

The Avocado has further increased my belief in the superiority of natural foods over processed foods.
However, do not take my word for it, try experimenting with this little guy. I'm sure you'll like the results.

The Rings: Not Just for Gymnasts Anymore

The first time I saw Rings at my gym, I laughed. My thought, "Who in their right mind is going to be 'playing' on those things." Little did I know months later, I would be that person.

 It's always been evident that gymnasts are in amazing shape. Just by looking at them, one can realize this based on their low body fat percentage, increased flexibility, and physics defying stunts. As gymnasts perform with grace, the rest of us assume that what they do is a result of training 24-7. In part, this is true, but the other aspect is a gymnast is incredibly strong.

Everything gymnasts do uses their own body weight as resistance. It's quite amazing from an athletic stand point. They defy the laws of physics and do things that seem near impossible. If ever given the opportunity, try training on the rings. They require strength, stability, and the coordination of multiple muscles to achieve simple feats. It will most likely be one of the hardest work outs you will ever take part in. So give it a shot, you may enjoy it.

Everyone Is A Winner

This is the new mentality that is spreading across the country. The idea that Everyone Is A Winner!

It isn't true. We shouldn't be filling our kid's heads with this type of nonsense. Sure everyone has the potential to be a winner, but not everyone is, in a competition, SOMEONE HAS TO LOSE!

Competition sparks people to do great things, to try and achieve more than they believe is possible. Taking this away spurns the idea that mediocrity is acceptable. That doing less than your best is still a good thing.

Save the children, stop handing out "participation" medals. Not every kid deserves a trophy. Let the first place kid/team have their moment, obtain their prize. I don't care if it is the same type of cheap ribbon as last place, as long as there is something that differentiates the two. Make people strive to be the best they can!

Honey Lemon Pork Chops

The Honey-Lemon Pork Chop

I made this for dinner one night for me and my mother. Let me tell you, it came out quite amazing. My original plan was to grill the Pork Chops, but mother nature had other plans with her silly rain storms. I'm actually possibly going to try making the sauce/marinade again, but this time with Chicken.  So what you need are:

• Pork Chops
• Lemon Juice
• Garlic
• Onion
• Honey
• Lemon
• Black Pepper
• Basil

Plan of Action:

1. Place Pork Chops in a Pyrex large enough to fit all three.
2. Fill bottom of Pyrex with enough lemon juice, so the level of juice is about halfway up the porkchop 
3. Top Pork Chops with 1/3 cup honey. (I added enough so that there was Honey not only covering the porkchops, but in the lemon juice marinade)
4. Dice 3 Garlic Cloves, place on top
5. Dice 1 Medium Yellow Onion, place on top
6. Slice 1 Lemon, place on top
7. Sprinkle Fresh Cracked Pepper on top
8. Garnish with Dried Basil
9. Allow to Marinade in Fridge for at least 1 hour. (You want all the juices to be absorbed)
10. Set oven for 400º, allow Pork Chops to cook for about 45 minutes. I chose to cook them slowly because I did not want them to dry out.

Compression Shorts

Compression shorts have been around for years. However, their use across all athletics has been increasing recently. This is, in part, due to companies such as Nike and Under Armour creating different types of these thin moisture-wicking materials. Now many athletes wear them because they are sponsored by a famous athlete, or they think it is cool to wear. However, the use of compression shorts is much more than just a fad.

Compression shorts serve multiple purposes for athletes, both male and female alike. For starters, they help to keep the leg muscles warm, due to the compression action they supply. This in turn, helps reduce the possibility for a number of muscular pathologies. They also reduce the friction and help to dissipate moisture. Friction plus moisture can lead to many skin pathologies such as Jock Itch, Chaffing, Folliculitis (inflammation of hair follicles), and fungal infections.

For men, wearing compression shorts helps to protect your manhood. Now I don't know a single man who wouldn't want to benefit in this aspect. Protection from Testicular Torsion and blunt trauma is high on my priorities list when competing in athletics. Superficially, they look great on women. Really accentuating their curves, herein lies another benefit for men.

Personally, I wear compression shorts underneath my regular shorts whenever I take part in anything that requires me to work up a sweat. Whether I'm going for a run, playing a pickup game of basketball, or lifting weights at the gym. So if you own a pair, you understand my affinity for compression shorts. If not, pick up a pair, what's the worst that could happen, you start to like them?

I would like to apologize for my lack of postings in recent weeks. This is due to one reason, and one reason alone, the National Athletic Training Association Board Of Certification (NATA-BOC) Exam. All the studying that I have been doing has been time consuming.

Studying has gotten me thinking about how you can read about anything and enjoy it. In reality, you need to get out and experience things to truly appreciate them. All the things I've learned from my schooling and reading does not hold a candle to the things I have experienced first hand. For instance, you can look at pictures of a place and read all about it, but if you haven't been there to take it all in, well that means nothing. Without having experienced something first hand, you have not lived.

So my advice to you is to go out and live. Shut down the computer, put on some clothes, and go experience what the world has to offer you.

The P90X

Fruits and vegetables are filled with carbs. So I can only have them once a day.

A friend of mine, who we shall refer to as Lady, recently started doing the P90x workouts. She has been raving about how she is getting in great shape and more importantly to her, losing weight. On Tuesday I asked Lady how the P90x was going. She replied by explaining that the workouts are getting more intense but she is able to do them easier. The break down of the whole system is to increase in progression of exercises, while changing up your workout daily. Both ideas are in fact good ones and create a positive outcome. However, then she began to explain the diet program associated with the P90X system.

The diet preaches to consume large amounts of protein. Everything that I have read and follow agrees with this idea, so no arguments from me. Lady then started saying how she has cut out a lot of carbs and hates that she has to passes up on the pasta and potatoes. I started to laugh and explain how I've changed my diet to cut down on those things as well. So at this point I'm thinking, wow this diet plan has got it right. I then explained to her how personally I increased my fruit and vegetable loads.  She then went on to make the opening statement "Fruits and vegetables are filled with carbs. So I can only have them once a day." I did almost a double take as she stated this.  There are so many things wrong with this idea that I do not even know where to start.

At this point, I tried to explain to Lady that fruits and vegetables should be the foundation of her diet. By limiting them, she was not receiving all the nutritious vitamins and minerals that her body wants and craves.  However, she had been brain washed by the P90X Program that all carbs are bad. Sadly everything I was saying falling on deaf ears.

I agree with the P90x diet plan in regard to increasing the amount of protein one should consume. I'm a big believer that humans were meant to eat meant. So eating a high protein diet, like hers, is definitely a positive thing in my eyes. When eating a high protein diet, one has to make sure they ingest enough fruits, vegetables, and fats to avoid, in essence, overdosing with Protein.

It is important to note that I have read information on both Paleo and Primal diets. I would not refer to my personal diet as either. If anything it is a modified, less intense, version of the Primal Diet. I don't believe we should completely cut out the processed foods we enjoy. I do believe in making healthier versions of these foods and finding alternative methods/ingredients for making them. In the end, it is all about moderation, if you are able to do everything in moderation, you should be alright.

Three Sport Athlete?

Before I begin today's post I must start off with a few definitions that will help to make the following entry more easily understood.

Periodization an approach to conditioning that brings about peak performance while reducing injuries and overtraining in the athlete through a training and conditioning program that is followed throughout the various seasons.

These seasons then are broken up into Macrocycles referred to as off-season, pre-season, and in-season.

The Macrocycles are then broken up into Mesocycles divided into the Transition, Preparatory, and Competition Periods. 

Transition Period - Ranges from the last Competition through the early off-season. A time to physically and mentally decompress.

Preparatory Period - Ranges from the off-season through the preseason. This is where your training for competition begins. Preparation for the actual competitions through hypertrophy, endurance, strength, and power training.

Competition Period - When you compete in games/events and take part in Skill Training.

Cross Training - Training for a specific sport by substituting other activities that have similar values of the original sport.

Where I live, in Rockland County NY, you always see people pushing for the Three Sport Athlete. In high school all I could remember was hearing, you should be a Three Sport Athlete. I was looked down on by my coaches for not partaking in three sports. And I always asked, why? Why aren't two sports enough? Why can't I just specialize at one sport? What makes participating in three sports so great?

Simply answered, our society encourages people to be "well-rounded." So we push our children to be well-rounded athletes. Playing three different sports leads an individual to be constantly active and doing new things. In theory it keeps the athlete mentally refreshed, leading them to not focus on just one thing all of the time.

I agree with the concept of the Three Sport Athlete. You want to push children to be good at everything and to try new things. However, I don't believe in the Three Sport Athlete. If an athlete excels at one sport in particular, then why force them to partake in two other sports. This especially holds true if the athlete in question is ineffective at the other two sports. I find that pressuring an individual to partake in three sports is overbearing, especially if the only purpose is to "keep them active." There are many ways to stay active, yet not participate in multiple sports, with multiple coaches, leading to multiple stresses. 

This leads to my idea of the Two Sport Athlete. A true athlete should only be partaking in two sports, the one they excel in, and another that they love or enjoy playing. This thought process follows along with the concept of Periodization. The athlete is using the second sport, their off-season, as a mental break from their true sport.  However, they are still cross training, just not performing workouts specific to their sport. Therefore, this second sport should take place in the season following their number one sport. 

Most educated coaches will prefer the effects of a Cross-Training effort and push their athletes to compete in another sport following their season. By following periodization, training in a different sport will be beneficial during the transitional and early preparatory periods. The added variety to the training regimes will lead to a happier, more refreshed athlete. Diversifying himself or herself will lead an athlete to have fun with their off-season "training."

To compete in another sport during the focal sport's preseason, the athlete will have defeated the purpose of having a preseason. The preparatory period for the upcoming sport will have been disrupted by the rigors of the current season they are participating in. This type of setback will limit them and in turn disrupt the competition period, where they should be peaking physically.

In conclusion, don't force upon the athletes competition in three sports. Two sports is perfectly enough, and in my opinion ideal. Feel free to disagree.

Speed, Greasy Fast Lightening Speed

---

We can't all be like the Italian Stallion. Then again, there really is no need to be in the average person's life. Hard work and dedication are the two reasons for Rocky's success in the movies. The same holds true for those of us not headlining a major motion picture. Putting in a maximum effort, physically and mentally, towards a goal is only going to help you to obtain it.  

Rocky needed to add speed to his repertoire in order to defeat his opponent, Apollo Creed. It wasn't that he needed to be a fast sprinter, but that he needed to increase his agility and quickness. For an athlete at any level it is necessary to train your speed, quickness, and agility. Doing so will only help individuals bring themselves to the next level of competition.

Now I would not suggest going out and chasing a chicken around unless it looks like fun. I never tried this method, but always have wanted to since I was a little boy. Now it is common knowledge that training for speed and explosion is important if you plan on competing in athletics at an optimal level. To do so is much easier than one realizes.

Self Pity

Self Pity

D.H. Lawrence
I never saw a wild thing

sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.

I have been thinking about this quote for about a week now, so I've decided to use it as motivation for today's post.  

One of the biggest problems of our society is people feeling sorry for themselves. This may be the hardest thing for an individual to conquer. There is one simple solution to this problem though, 

STOP FEELING SORRY FOR YOURSELF,

because when it comes down to it, no one else does.

Self Pity is capable of ruining our lives. Look all around, everyone feels sorry for his or her self at one time or another. It is how you deal with it that matters. There are many people who use it as an excuse to not do something. This type of sentiment leads to people giving up on things that are too hard. This is exactly what living healthy lifestyle is to some, HARD. To be honest, living a clean and healthy life should not be hard. In fact, it should be a lot easier than most make it out to be.

Eating healthy is not hard; quite simply just eat foods that can be considered clean. Clean foods are non-processed foods, something that you could walk through nature and find. If you walk through the woods, you can find fruits, vegetables, water, and all types of different meats. The likelihood of you stumbling upon a pint of ice cream is about as likely as you stumbling upon a pasta bush. While it is much easier to purchase all of the processed foods, in the long run you know that they are not good for you. The other argument people make is, "I don't have the time to cook myself dinner." This is a horrible excuse. There are plenty of healthier choices than the fast food hamburger made of Grade D meat, slathered in lard, you had for lunch. If you want a burger so badly, cook one up yourself, it only takes about 10 minutes. The laziness you are exuding is partially Self Pity.

This laziness then translates to exercise. People who say, "I don't have the time to exercise," are completely full of bologna (another processed food). Walking is exercise, so start supplementing the elevator with the stairs. Walk that block from the office to the deli, don't drive or take a taxicab. Also, no one works 24 hours a day, 7 days a week. On your day off, instead of lying on the couch, do something physical. BE ACTIVE! It is not hard to get in a half hour of exercise everyday. Once again, if you start feeling sorry for yourself, you are not going to get up and starting doing things!

If you still feel bad for yourself I have only one thing to say to you, GET OVER IT. There, I said it because clearly someone had to tell you. You can't let things sit with you, stay with you. Stop feeling sorry for yourself, wallowing in a self-loathing manner. Channel your anguish into something. Unlike humans, you will never see a bird, feeling sorry for itself.

Everybody Gets Bored, Without a Little Change

Everyone gets to the point where they become bored with their workout. It can be due to many factors, including but not limited to:

• Weight Training Becomes Monotonous
• Lack of Gains
• Lack of Motivation
• Lack of Energy

Well whatever the case may be, it is clear that it is time for a change. With the summer months coming up, that is exactly what should occur. Change your workout, everything about it:

• When you go
• Where you go
• What you do
• How you do it
• Why you do it

When and where you exercise can be related. The time of day you exercise and where, dictates what people are at your favorite exercise facility.  If you start to dislike where you are going, try changing when you go first. The fresh faces may encourage you to continue to use the same facility. If not, change where you exercise. You don't owe the people at the facility anything other than your monthly dues. Don't always work out at the gym, for a day go to an old fashioned playground. Those monkey bars are a great workout, remember in Rocky II? He worked out on the monkey bars and defeated Apollo Creed. But in all seriousness, mix it up, Change is Good!

What and how you exercise may be what is holding you back. If you're constantly lifting to make your chest bigger, change it up. First and foremost, this is a horrible style of exercise. You will  create muscle imbalances and create a forward shoulder deformity due to your tight pectoralis muscles. CHANGE your work out, everything about it. Work out your entire body, try doing plyometrics one day. Do some speed and agility training as oppose to weight training. Both your body and mind will benefit from this.

Change is what keeps us motivated. If you must sit down with yourself and figure out why you still exercise. If you can't think of the reason, create a goal to reach. When we work towards goals, we find purpose in what we are doing. Your goals can be small, I'm going to be able to run a mile in under x amount of time. Or you can set a higher goal, compete in a triathlon. Whatever you decide will help motivate you. Try to avoid an unavoidable goal, or set one that is too broad like, "I want to get in good shape." Be specific with what you want. Once you have your goal decide how you are going to achieve it and set a date to achieve it by.

All of this can only help you remain motivated and maintain your physical activity level. Who knows, you might remember why you originally began your journey to becoming a healthy person.

Slip Up

So over the past few weeks I have been eating very healthy. I have been trying to increase my intake of non-processed food. It was going great, until this weekend. It isn't an excuse but the holidays are very tough to keep healthy in an Italian family. The anti-pasta, salads, pastas, starches, meats, and desserts make for a long day of eating. 

Now when I am helping to prepare for the meals, I am able to keep some of the dishes more health conscious. In my household we have some more healthy choices available, plus I have been trying to change the dietary habits of my parents and I. Easter Sunday was not at my house, it was at my Nana and Papa's home. My Nana, well the woman loves to cook for her family. She always makes a specific dish for each of her children and grandchildren, needless to say there is a lot of food available. Problem with this is what I used to eat, does not directly correlate with what I have been eating. 

I have been trying to keep a modified version of the Primal and Paleo diets. I consider it a more modern hybrid where I don't disregard all Dairy and Grains, just most. As they say in these diets, the Dairies and Grains don't really leave you full; therefore you will continue to eat more and more. Let me tell you, this is quite accurate, the amount of dairy I took in this weekend met my quota for probably an entire week. Between the mozzarella, swiss, & cheddar cheeses, the whipped potatoes, cheesecake, and Italian dressing, my body is crying for detoxification.

With this minor setback I am currently feeling the aftermath: bloating, lethargic, and an overall feeling of dissatisfaction. Do I feel guilty about my weekend, No. Why should I feel guilty about any of this? I am feeling the results of my actions and quite frankly not enjoying them. Now it is Monday, a new week. Time to get back on track, which is until my next obstacle, Memorial Day Weekend. 

Generation L... as in LAZY

The other day I was talking to one of the guys at my gym about kids today. He has three boys, a 10, 14, and 16 year old. We were discussing how kids today won't go anywhere without their phones, ipods, and hand held video games. This led me to thinking, what is going on with the youth of America?

The rising obesity rate in the US is astounding. While they should, our government is not doing much to fight it. Schools are cutting out recesses after lunch in the primary schools. And the secondary schools are cutting down the amount of time spent in gym class. It is no wonder the current generation of kids is declining in health. We are seeing more and more occurrences of asthma, obesity, and steady decline of activity levels. You can sit and blame whomever you like, but the truth of the matter is, it all starts with the parents.

Kids look at their parents as to how to live their lives. If a parent is active outside, doing things, the child will most likely follow suit. You can't blame the computers, televisions, and video games for a child's inactivity. I was a child in the 90's, I'm part of Generation X. As a child, I had my Nintendo, Gameboy, and DOS operated computer. None of these things stopped me from going outside and playing. When I was younger there would always be a group of us outdoors doing something. It did not matter whether we were playing a childhood game, competing in sport, rollerblading, or just riding our bikes around. My friends and I would spend time outside, especially during the summer months. Recently I will find myself driving around to one place or another (I live on the NY/NJ border) and rarely do I see kids outside playing.

Now parents can sit around and blame whomever they want. They can say how they don't think it is safe for their children to be outside unsupervised. The question I present to them, why is it more dangerous now, than 10 years ago? Didn't they go outside and play as kids? This excuse holds no water because there are so many more organizations and such for children to join. Meanwhile in my town, the number of Little Leaguers diminishes every year. Where as a society have we gone wrong?

Overcoming the Food

The use of comfort foods is a practice that we must prevent. Clearly to do so is easier said than done. However, I believe in taking what I am going to refer to as the Conscious Approach.

For years I have had many a bad habit, and once realizing them, I've taken an active or conscious role in stopping them. Therefore I have taken the same approach when using comfort foods. For a while I was using Mac & Cheese too often as a way to comfort myself. While in school I would eat it while studying for an exam to try and de-stress in something I enjoyed. Then after I had taken the test, I would consume the rest of the box, or another comforting food. If I had a bad week, I would enjoy a nice creamy bowl of Mac & Cheese. You get the picture; I was eating a lot of it.

What makes things worse, I was eating the boxed kind, so the cheese sauce was even more unhealthy than one you make yourself. And the amount of pasta I was putting down in one serving alone was beyond what a normal person should. I could not help myself; I was in love with the stuff. Since it was/is my favorite food since I was a child, it had all these positive connotations associated with it.

So how did I overcome the Mac & Cheese bingeing. Well, it is still a work in progress. At first I was constantly conscious of the fact that I was eating it too often. So by bringing this to my own attention, I cut back. I started eating Mac & Cheese less often, while also decreasing the serving sizes.

I was raised in a Catholic/Jewish household. We have upheld many traditions from both faiths throughout my life. One of these traditions is that of Lent, the 40-day period between Ash Wednesday and Easter Sunday. During Lent you are not supposed to eat meat on Fridays and you are supposed to sacrifice something that brings you joy. This year for Lent I gave up Mac & Cheese in my continuing effort to limit myself. It is quite impressive how often I was presented with Mac & Cheese during this time period. 

Self-control is very important when it comes to nutrition. Being conscious of my Mac & Cheese obsession has helped me to limit myself. Knowing that I ate it mostly under times of stress has also been helpful. I find that being aware of what, when, and why you are consuming something helps immensely. You can limit yourself because you know there is an issue.  

Gluten Free Stuffed Crêpe/Manicotti Shell

Since it is Lent, I can not have meat on fridays. Therefore I have been coming up with some slightly inventive meals. The following is a two parter.

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The Shell

• 3 Eggs
• 1 Cup Water
• 1/2 Cup Almond Flour
• 1/3 Cup Rice Flour
• 1/4 Cup Corn Starch
• Pinch of Salt
• Pinch of Pepper
• Butter/Oil

1. In a medium sized bowl, blend Eggs, Water, Almond Flour, Rice Flour, Salt, and Pepper
2. Slowly add Corn starch to reach consistency of a Crêpe/Omelet batter
3. Heat a small pan, add butter or oil, bring to a simmer
4. Add 2 teaspoons of batter to pan
5. Cook until edges become dry and flip. Let cook for 5-10 second on opposite and remove from pan.
6. Repeat until all batter has been used. Makes between 8 and 10 shells.

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Baked Shells Stuffed With Cheese, Lettuce, Tomato, and Sautéed Onions

• 1 Medium Sized Tomatoes
• 1 Cup of Chopped Lettuce
• 1/2 of a Large Onion
• 3 Garlic Cloves
• 1 Cup of Grated Cheese
• Crêpe Shells 
• Butter/Oil

1. Preheat oven for 400º
2. Finely dice the tomato and lettuce and place on side.
3. Chop both the onion and garlic.
4. Heat a small pan, add butter or oil, bring to a simmer
5. Put chopped onion in pan to sauté. Once about halfway done, add the chopped garlic. Sauté both until the onion is almost transparent. Remove from pan and place on paper towel to absorb excess oil/butter.
6. Lay Crêpe Shell and place cheese, tomato, lettuce, onion, and garlic on top of the opened shell.
7. Roll the shell and place it with the seam pointing downward on a bakers tray for baking. Repeat until all shells have been used.
8. Season the outside of the shells with whatever spices you prefer. I personally used basil, salt, and pepper.
9. Sprinkle remaining cheese, tomato, onion, and garlic on top of rolled shells.
10. Place tray in over for 15 minutes, or until cheese begins to brown.
11. Remove from oven and serve using a spatula to avoid the shells breaking.

Comfort Foods

Using food as a comforting tool can lead to obesity, depression, and dependency. While I am not at privilege to discuss how to cope with such problems, I do know that dependency on food can be very detrimental to your health.  This dependency on these “comfort foods” should be avoided at all costs.

Everyone has his or her own personal comfort food. You have that special something that they make, or purchase, that gives you the warm and fuzzy feeling inside after a long day. The point of this food is to relieve the stress that you are experiencing. Personally, my comfort food is macaroni & cheese. Throughout high school and college, whenever I would have a really stress filled day, I would always make myself some macaroni & cheese. During those times, I found I would immediately feel better, however the effects the food had on me later were not as blissful as that first glorious bite.

The health risks associated with comfort foods can be easily assessed. Just take a look at the foods most consider comfort foods. Most people will retreat to the ice creams, cookies, pastries, candies, and all sorts of unhealthy and processed fatty foods. This is not your fault, entirely that is. Bring yourself back to when you were a child. Your parents, or grandparents, would always give you a treat when you were good, or even when you were upset. So you have much positive connotation associated with a specific food. This feeling of happiness has been engrained in your subconscious as comforting as a result.

In reality, the comfort foods are more detrimental than helpful. Sure, they make you feel good initially. Most of these foods are high in sugars, and an influx of sugar (glucose) into your system will give you a sugar high, yes it does exist. However this sugar high does not last very long. Within an hour or two your body will come crashing down, leaving you feeling worse than before. Also with this high amount of glucose being circulated, not all of it can be stored in your muscles and liver, as it is supposed to do. The extra glucose that is not excreted from your body will be stored in the form of fat cells. These however are just the physiological results of excess sugar intakes from our comfort foods.

Usually a comfort food is not a comfort nibble. When upset we gorge ourselves in hopes of feeling the bliss we have associated with our comfort food of choice. We consume the entire cake, the carton of ice cream, tray of cookies, or in my case the bowl of macaroni & cheese. This leaves us not only feeling bloated, but looking bloated. This will affect your self-image, and can thus make you feel worse. One of the more profound quotes on this subjects come from the pen of comedian Mike Meyers. As he said in Austin Powers 2 while playing the character Fat Bastard, “I eat because I’m unhappy, I’m unhappy because I eat. It’s a vicious cycle.”

So now we must break this "vicious cycle." In my next post I will tackle the question as to how we avoid using comfort foods.

What's Your Motivation

There is always that underlying reason. The truth as to why we, as people, do what we do. The motivation behind our actions is usually something very simple, the same holds true in the health and fitness community. People diet for a reason, they work out for a reason, and they help others for a reason. It is no big secret why they do what they do, or is it?

People who diet and exercise usually do so to "get in shape." However, this is such a general excuse, why do they want to get in shape. Are they trying to get the attention of that special someone? Are they unhappy with their self image? Or do they truly believe their health is deteriorating and needs to be healed?

Whatever your motivation is, harness it! Use it to fully open yourself to the world of the healthy. Always remember however, to do it for yourself. As one of my friends advocates, Be Selfish! You are the only person who needs to live your life. Eat right for yourself! Sleep well for yourself! Exercise for yourself!

Let your motivation be your guide to a healthier lifestyle. It may take a while and it may be frustrating. It will be worth it, trust me. There is no better feeling than fulfilling one's self.

Gluten-Free Pie Crust

Last week was my Nana's birthday. She is allergic to gluten so for years my family has been coming up with new recipes to cook for her. For as long as I can remember, we have always used Rice Flour as the main ingredient in all of her meals. However, I always have found it to have a very bland taste, thus making her meals, not so exciting. Recently, thanks to a reference to Elana's Pantry, I discovered blanched almond flour. Since then, I've been making all sorts of things with it. Last week I worked on one of  my tastier developments.

Almond Flour Pie Crust

• 2 Eggs
• 2 Tablespoons Butter (Melted)
• Pinch of Salt
• 1 Teaspoon of Vanilla Extract
• 2 Cups Blanched Almond Flour
• 1 Tablespoon Water

1. In a small bowl, beat eggs.
2. Add 1 Cup of Almond Flour to eggs. Continuously stirring
3. Add Vanilla Extract, Salt, Water, and Butter to egg/flour mixture
4. Slowly add remaining cup of flour to mixture. Add more if necessary, looking for a somewhat sticky consistency.
5. Dust pie tin with flour, add crust dough to the tin.
6. Spread out crust within tin.
7. Sprinkle the top layer of the crust with almond flour. Try not to over do it, this will give your crust a good crunch.
8. Bake in oven at 375 ºF for 10-15 minutes, or until hard.

Now you have a gluten free pie crust. Add whatever your favorite pie filling may be to it. For my Nana, I made a chocolate pudding filled pie. She loves chocolate pudding, so with a crust she could enjoy, it was well worth it. You can also make a delicious quiche with the crust. Try out different things and let me know how it goes.

Fun With Treadmills

An avid runner will sit and protest how they hate running on a treadmill. Let's be honest, I doubt there truly is anyone who thoroughly enjoys it. One of the most common complaints about running on a treadmill is the boredom associated with it. On a treadmill you run, but get no where, and are constantly going in the same direction. Never turning left or right, never really using your mind at all.

However, this daunting task has become one of the most common forms of cardiovascular exercise. Being the exercise genius, and I mean this very light heartedly, that I am, I have devised many a plan for keeping the treadmill exciting.

1. Listen to Music - Listening to music can not only entertain, but it may motivate you to work harder. And believe me, most everyone is doing it!
2. Watch Television - Yes I know, I'm not too innovative. Watching TV will keep your mind off of the actual treadmill. This may lead to the time passing much quicker than if you were only listening to music.
3. Read - This is another idea that has been done. However, again, if you are consumed by something else, the time will pass much faster than if you are just staring ahead of you.
4. Find a Partner - Any type of exercise will be more enjoyable with the company of someone else. Sometimes, it will turn into a competition as to who can go faster or longer, which can have two outcomes. One being that you will work that much harder than usual. The other being someone goes beyond their means and, well, hurts them-self in the process.
5. Cell Phone Use - Texting, or talking on the cell phone.  This is an "AT YOUR OWN RISK" type of technique. Be careful, you may fall off of the treadmill. I find myself texting while running often. The anticipation of the reply keeps me going!
6. Playing Video Games - This is where my genius comes into play. You want to be stimulated while on the treadmill right? So try performing two tasks at once, walking on a treadmill and playing say Nintendo Wii. It is a lot easier said than done, let me tell you. From personal experience, it is a lot safer to mess up during the game, than on the treadmill. I would say use extreme caution, and only play while walking. (If you haven't realized by now this is a horribly unsafe idea. While original and in theory amazing, please don't try unless you have a death wish.)

The point is, there are many different ways to make running on a treadmill a much more interesting. The time for excuses is over. Boredom can no longer be used as a reason for avoiding the treadmill. If it's nice out, of course run outside. Otherwise, dust off the treadmill turned coat rack, and do work!

Dietary Changes

For the past three weeks I have been cleaning up my diet. As a result, I have lost 10lbs. In addition, I am looking more fit and remembering what my abs once looked like. Now to do so, I did not go on a diet, I changed my diet. These are two very different concepts. I am currently trying to change my entire lifestyle, starting with what I eat and when I eat it.


The method I am practicing is actually quite simple, "Eat Less More Often." This is not a secret of the trade by any means. If you speak to any nutritionist or doctor for that matter, they will tell you portion control is the key to healthy weight loss. Instead of eating a small breakfast, big lunch, and big dinner, I have broken down my meals into smaller servings. I have been eating anywhere from 4-8 times daily.


The biggest difference I find is in what I've been eating. For breakfast, I eat either a bagel with cream cheese, two English Muffins, or a nice hearty bowl of frost mini-wheats. With breakfast I have at least two glasses of juice, lately Cranberry Pomegranate, and a glass of water. After which I take Acidophylus, the pro-biotic, beacuse I have digestive problems. The Acidophylus helped to balance out the stomach issues I was having this past fall/winter.


Prior to my workout I will drink a pre-workout drink. This supplies both energy and acts in place of a multivitamin. During the workout I will consume anywhere from 24 to 48 ounces of water on average. After my work out I will continue to drink water and have been eating my "lunch." I will either consume 1-2 containers of Yogurt, a salad, or half of a deli sandwich, lately lettuce, tomato, mozzarella, and either turkey or chicken breast. I don't add any dressing or anything like that to my sandwich, you've got to keep it clean.


My dinners vary, because I live at home with my parents still (no shame in this economy). Regardless of who cooks, we have been keeping the food cleaner. Cutting out the unnecessary fats, while still eating things that are appetizing. Dinner is by far my least healthy meal of the day. However, because of my current fitness level, I do not find it to be a problem of too much significance. 


Through the course of the day I may snack on a cookie here and there, they are my kryptonite. I also like to snack on granola bars, protein shakes, and things of that nature. On the daily I consume, at least, 1 gallon of water. I find drinking a lot of water, or fluids with little to no artificial sugars or flavorings in them, helps to cleanse the system. Also, being fully hydrated is great for the mind, skin, and body overall.

The Spotter

If you have ever stepped foot into a gym, then you’ve seen some individual asking another for a “spot”. The “spotter” is most commonly one of two people: (1) a friend or of the person doing the lift, or (2) the most physically fit individual in their vicinity. Neither of these traits, however, is what makes a person a good “spotter”.

Yesterday, while at the gym, I noticed someone helping another with a lift. As I watched the spotter I began to wince due to their lack of knowledge, and/or technique, in regard to what they were doing. Throughout the remainder of my workout, I kept an eye open; watching men, women, and personal trainers alike, spot someone. Let me tell you, it was not a pretty site.

This leads to the question, what makes someone a good spotter? While I am not the foremost authority on the subject, I am going to take a stab at answering.

Each individual is different in what they want out of a spotter. However these are what I think the basic traits of a good spotter should be.

1. A Good Listener – The spotter is not the one who is lifting. They must be willing to do whatever it is the person lifting wants them to do.
   
2. Knowledgeable – Have an idea as to how to correctly do the lift. This will help when determining where, on the individuals body, to assist during the lift.
   
3. Focused – The spotter is supposed to keep the person lifting from injury. You can not do that if you aren’t paying attention to the lift.
   
4. Detailed – Watch everything that the person lifting the weight is doing. Form is the most important aspect of any weight lifting program. Good form not only leads to gains, but also decreases the chance of injury.
   
5. Open to Criticism – The person you are spotting may correct you in certain aspects. You have to be willing to adjust how you do things.

I also believe that there are certain Rules that a spotter should obey.

1. Help ONLY when needed. – Don’t just grab the bar and pull it up and down for the person. Assist the lift, make the person actually do as much work as they can. Your job is to only pick up the slack.
   
2. Do Not Hang Over The Person While They Lift – Personally I find someone who does this to not only be completely distracting, but annoying.
   
3. Correct the individuals form – If someone is lifting incorrectly, show them how to change it. If they are resistant to change, then you’ve done what you could.
   
4. Be Encouraging – This does not mean scream at them and be a cheerleader. However, eventually saying one or two words to a person can motivate them.

First Entry

I currently find myself at quite the crossroads of my life, professionally. Recently I made a decision based on “loyalty” instead of what made me happy. In doing so, I cost myself an opportunity to further myself and gain much needed experience. I also, cost myself a full time job. For the past few months, I have had a lot of time to try and figure out what it is I not only want, but also should, be doing with my life. It is from here that I have discovered two things, (1) it pleases me to help people and (2) I love athletics. 

Where do I go from there? Well that is what I am determining now. After a suggestion from my friend, Lauren (Check our her blog), I am going to blog about my thoughts. I will try to keep this as related to health and fitness as possible. However, I will tie in personal growth/breakthroughs along the way. Comments, Questions, or your own personal stories are always welcome.