Archive for the ‘health’ Category

Have you been to the new site???  Its pretty cool and packed full of great content.  Check it out at http://www.sportsmedandfitnessfanatic.blogspot.com.

Just a reminder to check out new post @ http://www.sportsmedandfitnessfanatic.blogspot.com.

Ill be doing all my posting on the new site.  Head over and click to follow.  Many exciting things coming!

Thanks for your interest!!!!!

Get Strong! Stay Strong!

Chris

Hey Gang just a note to click over and subscribe/follow/bookmark my new blog  www.sportsmedandfitnessfanatic.blogspot.com

Same great content, just a new platform.

 

See you there!

 

Get Strong! Stay Strong!

Chris

Another good post from my good friend and awesome trainer Adam Brush.
From an October 18, 2011 article appearing on ESPN.com the 1st sentence, regarding the ban of tobacco in MLB, read like this-

“U.S. senators and health officials are taking on a baseball tradition older than the World Series itself: chewing tobacco on the diamond.”

Even though this can be a heavily debated topic, I think it’s imperative to share not only some of the eye-opening, harmful side effects from chewing (smokeless) tobacco but also the health benefits of a much healthier & smarter alternative: sunflower seeds.

CHEWING TOBACCO

1. Tooth decay & gum disease

2. Oral cancer of the mouth, cheeks, lips, tongue & throat

3. Reduced sense of taste; leading to an excessive intake of salts & sugars

4. Lung cancer

5. Increased heart rate & blood pressure

6. Negatively affects performance

SUNFLOWER SEEDS

1. Sunflower seeds are high in the “good” unsaturated fat, making them a great heart healthy snack.

2. healthy source of dietary fiber.

3. sunflower seeds contain vitamin E, thiamin (B1), magnesium, ; plus a host of other nutrients

3. Contains sodium. Yes salt. Baseball players often find themselves playing in extreme hot, humid conditions and according to Ginny Erwin, Sports Dietician, the lack of sodium under such conditions can place the ball player at risk for developing a sodium imbalance leading to muscle cramps and poor performance.

Choose smart, eat healthy…and reach for the seeds.

Go hard in the yard – Adam Brush

Get Strong! Stay Strong!
Chris

 

 

 

 

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris

 

 

 

 

TGIF!  Able to add lean protein into the mix which will add some variety and expand my food choice, although I think I,m going to stick w/ beans and just a little chix and fish sparingly.  Luckily I’m one that can eat the same thing over and over.

Firdays consist of a 6:30am workout.  Today I superset :

Hang Clean for 8 w/ Pull ups for 10  (3 sets)

1 arm barbell deadlift using thick gripper 5x each side w/ Inverted shoulder press on total gym for 8-10  (3 sets)

Seated DB curls using grippers w/ Dips w/ knee tucks up/over bar x 12 (3 sets)

Finished w/ a few random ab exercises for good measure and to tone up the midsection that is lean from the purification!

As always followed workout w/ monster fruit smoothie w/ whey protein and cleanse powder.

I must say im pleasantly surprised at how good I feel and the energy I have despite NO caffeine!  Amazing.

Get Strong! Stay Strong!

Chris

 

 

 

 

 

 

 

 

On Monday I set forth on a 21 Day Purification Program!  I have never done one and have found a great program to use.  While i’m excited about all the health benefits and the the challenge itself, I will miss my caffeine!  As I progress through it I will keep you posted!  Stay tuned for updates and some great posts and exciting info coming this year!

Thanks for checking in!

Get Strong! Stay Strong!

Chris

Her is a great post from my good friend Adam Brush, top trainer at the Institute for Human Performance and Five Tool Baseball.

There’s no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.

To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.

SUPERSET

1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.

 

 

 

 

 

1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.

 

 
In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A “high to low” cable row
Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.

Out train the game!

Posted by AB at 5:40 PM

Everyone enjoys the big Thanksgiving feast and many overindulge to point of practically going face down in their plate! I know ive been there  many times as Thanksgiving is my favorite meal.
Here are a few tips for damage control. So go ahead and feast guilt free!

1. Get a good work out in.  This not only mentally puts you at ease but also boosts the metabolism to burn more calories throughout the day.

2. Start your day with protein.  Helps to boosts metabolism and feed your muscles which are more metabolically active.

3. Drink luke warm water with your meal. This helps keep the digestive fires burning.  Cold drinks dampens digestion.

4. Stay hydrated.  This will help w/ digestion as well as keeping you regular.  Drinking a large glass of water just prior to meal can make you feel full and cut down on how much you eat, maybe!

5.  Take a spoonful of lemon juice before your meal.  This helps blunt the insulin response.

6.  Use a smaller plate and a larger fork.  Actually cuts down on how much you eat.

7.  Chew food thoroughly and take your time!  The turkey is dead and will not fly away! Ha

8. If unable to get full workout in that day, then just prior to eating do 60-90 sec of light exercise ie squats or lunges, wall push up, sit ups.  This activates muscle receptors so the calories consumed are shuttled to the muscles and not the fat cells.

9.  Snack on veggies.  Not only does this provide critical vitamins and minerals, but contains fiber that will help keep you regular.

10.  Take a brisk walk after eating.

11.  Relax and enjoy the day!

Have a great Thanksgiving!

Get Strong!  Stay Strong! (and eat hearty!)

Chris