When neuropsychologist Judith Jaeger needed to strengthen her core, she started working out at GameShape two to three times per week. Read more.

Less for more results?  How?  First of all, let me start by saying that I have been inspired to get more done during work day via reading productivity guru, Leo Babauta’s book called The Power of Less.  I also thought about from a training perspective. 

In a recent article I wrote titled “Myths, Tips & FAQS”, for the News Journal’s Health Section last month, I gave a reminder as a tip about increasing productivity in the weight room.  Supersets. 

This is where you perform another exercise during the rest period of a previously performed exercise.  By the way, there is nothing new about this training principle.  I feel like it is new because of the discipline it takes to maintain such a priniciple considering all the fitness regimens out there.  To be honest, any fitness regimen works if you stick to it.  More importantly, your fitness regimen should allow you to train another day and perhaps 3-hours later.  If your workouts are not allowing you the capacity to do other things that day, you might have to re-visit why you are training in the first place.  Make sure you take a common sense approach to your training program that consistently involves LESS(c).  LESS is an acronym that means LIFT, EAT, SPRINT, and SLEEP.

LIFT heavy.  If you want your muscles to change, you have to pick something up for a specified period of time.  I can write an article about this principle alone, but I am going to keep it simple.  If you want to change how your muscles look and how strong you want to get, try performing an exercises where you feel challenged for 40-70 seconds.  This means that you feel like you are going to fail within that time frame.  This principle is called ‘time-under-tension’.  Check out this topic next week as I discuss this forgotten art form.

EAT Paleo.  It is suggested that the Paleo diet is one of the most healthiest diets on the planet.  Remember, Paleo, stands for the ‘old way’.  Meats, fats, vegetables, nuts and little fruit.  No grains.  No dairy.    Some of the major benefits below were taken from- The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat, is the work of Loren Cordain, Ph.D., a leading expert of Paleolithic (Stone Age) nutrition.

• Improve insulin sensitivity (linked to Syndrome X diseases)
• Weight loss
• Reduce inflammation
• Improve mood and well-being
• Improve condition of skin and hair

SPRINT intervals.  The research, published in the Journal of Applied Physiology, shows that just 15 minutes of sprint interval training over a two-week period was enough to improve exercise performance by almost 100% [1].

The study was conducted on 16 subjects, all of whom were “recreationally active.” In other words, they took part in some form of exercise 2-3 times per week, but none was engaged in a structured training program.  The program consisted of between four and seven 30-second bursts of “all out” cycling followed by four minutes of recovery three times a week (Monday, Wednesday, and Friday) for two weeks.  Subjects were encouraged to pedal as fast as possible during the 30-second sprint. During the four minute recovery period, they remained on the bike and either rested or cycled at a low speed.

Exercise performance was assessed before and after the training program by measuring how long the participants could cycle at an intensity equivalent to 80% of their VO2peak before giving up.

After training, the individual improvements in performance ranged from 81% to 169%.  The average time to fatigue in the sprint interval group increased from 26 to 51 minutes, despite no change in VO2peak. The control group showed only a very small improvement.

SLEEP 8+ hours.  First of all, let us mention a couple of things about sleep as it pertains to fitness training [2].

• Sleep helps to repair your body.  The body produces extra protein molecules while sleeping to strengthen your ability to fight infection and stay healthy.  These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria [2].
• Sleep regulates body composition.  Sleep regulates hormones that affect appetite control.  Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases.  These cravings are usually for foods high in carbohydrates versus meats and vegetables [2].

There are many training regimens out there that focus on proving whether or not you can do a workout.  You have to remember that it is really about improving from a workout.  If your current training program does not allow you to do other things that day, ask yourself.  Are you doing LESS for more results?

References:
1.  Burgomaster, K.A., Hughes, S.C., Heigenhauser, G.J., Bradwell, S.N., & Gibala, M.J. (2005).  Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.  Journal of Applied Physiology, 98, 1985-1990
2.  Excerpts copied from Benefits of Sleep article:  http://www.better-sleep-better-life.com/benefits-of-sleep.html

Improving how you look, feel and perform should always be a priority. However, this often is not the case until the summer begins.

Most people subject themselves to some of the strangest fitness training wisdom. Here are nine of the most common myths, tips and FAQs about exercise that can improve your fitness in summertime or anytime:

1. Myth: You should work your abdominal muscles every day if you want to get a six-pack. Our muscles need a minimum of 24 hours of rest. The abdominal muscles are no different. If you are doing sit-ups and crunches every day, you are going to increase your strength endurance (ability to do 25 or more repetitions of an exercise). In order to see a change in your muscles, you have to challenge them with some type of resistance.

2. Tip: Decrease time spent in the gym by performing supersets of your exercises. A superset is where you perform one exercise followed by another. For instance, you can perform a push-up (upper body) and then a squat (lower body). The rest you get occurs while performing the other exercise. Doing exercises with dumbbells and body weights allow you to work out without taking up machines and having the need for assistance with lifting weights.  Read more

“Strong enough for a man, but PH-Balanced for a woman!”  Where am I going with this?  If you think about it, for so long weight-training has always seemed to make men look sexy.  It always seemed like male trainers have to make weight-training appealing to women.  I am here to tell you that weight-training is just as important to “bring your sexy back” than any make-up or heels that you can wear!  Read more

Judith Jaeger finishing up a barbell back squat.

When neuropsychologist Judith Jaeger needed to strengthen her core, she started working out at GameShape two to three times per week.  Read more.

I have been on a serious media diet!  Today is my cheat day.  Seriously, is there a such thing as too much ‘connectedness’?  Read this article to see if you need to go a media diet.

I have a love hate relationship with FaceBook. I won’t go into the hate. But, I LOVE that I have FB friends who are some of the top health and fitness professional in the world!

Anyway, my ‘friend’ Mike Detemer Posted this and I think it is awesome to share.

We’ve been told to remove chicken skin because it is saturated fat?

True. That’s what we’ve been told, but chicken fat is 70 percent unsaturated. Chicken fat is dominantly monounsaturated oleic acid, the dominant fat in our bodies and the dominant fat in olive oil. Chicken fat is also a best source of antimicrobial palmitoleic acid, a monounsaturated fatty acid that kills harmful bacteria and viruses.

There are animal fats distinct from plant fats?

False. Fat in food is always a combination of saturated and unsaturated fat. Fats are shared by plants, animals, and microorganisms. As an example, chicken fat, lard and olive oil all contain a lot of monounsaturated oleic acid – the dominant fatty acid in our bodies.

High cholesterol foods raise blood cholesterol?

False. In 1937, Columbia University biochemists David Rittenberg & Rudolph Schoenheimer demonstrated that dietary cholesterol had very little effect on blood cholesterol – a fact that’s never been refuted. Also, cholesterol in food is poorly absorbed – 50 percent at best. (Mary Enig, PhD, lipid biochemist). Since the human body synthesizes between 1200 and 1800 milligrams of new cholesterol daily – and cholesterol is poorly absorbed in the intestines – there is no medical reason for limiting dietary cholesterol to 300 mg.

Total Cholesterol (TC) is a good predictor of heart disease risk?

False. Elevated Triglycerides (blood fats made in the liver from excess carbs) are a better, more reliable predictor of heart disease – coupled with low HDL cholestyerol. In 1950, University of California medical scientist John Gofman, using a newly invented one-of-a-kind centrifuge, discovered that there were several fat-like substances circulating in the blood, including VLDL and LDL. Gofman concluded that total cholesterol (TC) was a “dangerously poor predictor” of heart disease.

Excess dietary carbohydrates are stored as glucose?

False. Carbohydrate is stored as glycogen in muscle tissue and in the liver, but excess carbs are converted into saturated fat by the liver. On a blood test or screening, these body-made-fats circulating in the blood are referred to as Triglycerides (TG). Elevated TG are a reliable predictor of heart disease risk. A high carbohydrate diet is associated with elevated triglycerides.

Diabetics need the extra potassium found in bananas?

False. There is potassium in most food. Bananas are relatively carbohydrate dense. For the carbohydrate-sensitive, bananas may represent an excess carbohydrate load. (Bananas are a good source of vitamin B-6 and in small amounts can contribute to a healthy diet in those who are not carbohydrate-sensitive.)

Lard is a “bad” artery-clogging saturated fat?

False. Lard is approximately 60 percent unsaturated; dominantly monounsaturated oleic acid – same as olive oil. It is more accurate to say that lard is a heart-healthy monounsaturated fat! (But, since 1961, without scientific foundation, the American Heart Association has been condemning lard and other animal fats as “bad” in order to promote vegetable fats because vegetable oil interests are donors to the American Heart Association.)

Butter is more fattening than olive oil?

False. Olive oil is more “fattening” than butter – although fats do not make us fat unless they are combined with a high carb intake. Butter contains 15-17 percent short and medium chain fats that are metabolized in the liver and do not go out into the general circulation. Also, butter is 20 percent water. Olive oil is 100% fat and contains only long chain fatty acids that are sent out 100 percent into the general circulation.

Health-food-store Canola oil is a “good fat.”

False. Canola is genetically-altered rapeseed. It is subject to high temperature, high pressure processing. Liquid Canola also contains trans fat even though the label may say “trans fat free.” Canola in baked goods can promote mold growth that you cannot see. Instead of Canola, use butter, coconut, palm, lard, sesame and olive oil – the traditional fats we have eaten for centuries!

Carbohydrates are essential in the human diet?

False. We have no biological requirement for carbohydrates. You can live a long and healthy without eating carbs! A number of medical doctors agree with the late Dr. Atkins that most of us should choose our carbs wisely and restrict carbs to less than 60 grams per day.

Cholesterol-lowering drugs reduced the incidence of heart failure.

False. The incidence (per capita) of heart failure has more than doubled since cholesterol-lowering statin drugs were introduced in 1987.

The FDA and National Academy of Sciences rejected the original 1977 Dietary Guidelines.

True. Yes, the original 1977 low fat dietary guidelines were rejected by the FDA as a political document. Philip Handler, president, National Academy of Sciences, said the guidelines were an experiment on the American people with very little evidence that Americans would benefit.

Fiber is a key aspect of a heart healthy diet?

False. An apple a day and some salad vegetables is plenty of fiber. Fat – not fiber – is what we should fill up on, and fat stops food cravings. In the federal Women’s Health Initiative Study, there was no evidence that the 29,000 women in the “intervention group” eating a high fiber diet were protected against cancer or heart disease by loading up on fiber and eating a low fat diet.

The European country with the highest average cholesterol levels has the lowest life expectancy?

False. Switzerland has the highest average cholesterol levels (264 mg/dl) and the highest life expectancy in Europe (MONICA study). The Russians had the lowest cholesterol levels and the highest rates of heart disease.

The standard recommendation of 300 mg per day of cholesterol is based on a major clinical trial?

False. It was grabbed out of thin air.

Whole grains are a good source of zinc?

False. Red meat and shell fish are the best sources of easy to absorb zinc. Whole grains must be prepared properly by soaking or sprouting to prevent the phytic acid they contain from carrying zinc and other minerals OUT of the body.

© 2005-2011 Diet Heart Publishing. Contact. 2235 E. 38th. St., Minneapolis, MN 55407.

GameShape athlete, Sheri Herrmann finishes the 2011 Boston Marathon in 3:45

The Boston Marathon was such an incredible experience.  I have never seen so much support.  The streets were lined with people cheering madly the ENTIRE course!  There were water stations at every mile, but spectators and children were also handing out water, orange slices, wet paper towels, licorice and giving high fives!  It was so inspiring.  The first 16 miles of the course are gently rolling hills, but with a net downhill.  I got really caught up in the experience and the crowds and, unfortunately, definitely went out too fast.  The downhill was very deceptive.  My pace felt very easy, and I tried to back off the pace around mile 5, but it definitely took a toll on my quads.  I think the hardest part of the course was the downhill and the effects on my legs. 

After I crossed the finish line, it was a total mob scene.  All I wanted to do is keeping walking and get some water.  Runners were collapsing and staffers were coming through with wheelchairs.  It was kind of scary.  I got caught in the crowd and we weren’t moving and my legs were starting to cramp really badly.  I needed to walk and was starting to feel a little claustrophobic.  Thank goodness we started moving and I got my official medal, my space blanket and even another photo taken and headed to my hotel.  I wanted a shower and some dry clothes before heading to the airport to catch a 5:30 flight home.  I could finally wear my official Boston Marathon jacket and hat.  I even wore my medal during the entire trip home.  I’m one those people who won’t wear the gear until I’ve run the race.  I ran the race!  When I put my head on the pillow last night, I said to myself, “Wow, what a day!  I hope I get to do that again next year.” 

We have had the privilege of training Sheri Herrmann over the last year in preparation for the 2011 Boston Marathon.  The race is on Monday, April 19, 2011.  Although all of us cannot be there physically, we want to make sure that we are there in spirit.  It has been an honor to be apart of Sheri’s journey.  How many people can say that they worked out with a “Boston Marathon” qualifier in the weight room.  Usually someone would say something like that if they were going for a run.  Not Sheri.  We have witnessed her achieving personal records in terms of lifts in the weightroom.  Check out some other things that maybe you did not know about Sheri.

1. How and when did you get into running competitively in the first place? I started running in January of 2006 to try and get fit after the birth of my second son.  I set a goal to run my first 5K in May.  I loved it so much that I was talked into running my first half-marathon, which I did four months later in September.  And then I was hooked.  I have run 2 half marathons a year ever since and many other races from the 5K distance to the marathon.
   
2. What and when have been your fastest times for a 5k, half-marathon and a marathon? My best 5k was just last weekend!  I ran a new PR of 21:44 (7:01 pace).  My best half-marathon was just a couple of weeks ago too!  I ran the hilly Caesar Rodney Half-Marathon in 1:40:17, which is a 7:39 pace.   I have only run one other marathon, which was the Philadelphia Marathon when I qualified to run for Boston in 3:48, so I’ll have to get back to you on that one.
   
3. What kind of training have you been doing to prepare for the 2011 Boston Marathon? I first focused on building strength for several months by going to classes at GameShape 2-3 times a week.  I typically run a long run of 10 miles almost every Sunday.  In January of 2011, I started adding more mileage to my long runs and gradually built up over a 12 week period to a 19 miler and 21 miler.  I still trained at GameShape twice a week, but added speed work once or twice a week.  I ran 4 days a week and trained at GameShape twice a week.  By focusing on building strength first, I was able to handle the intensity without getting injured.
   
4. What is your goal time? That’s hard to answer since I’ve never run Boston and I’m a little superstitious.  I have trained really hard but  there are so many variables.  I want to enjoy the experience too so I plan to be open minded.  I’ve been told I should be happy with anything under 4:00, but we shall see about that!  It would be very nice to re-qualify.
   
5. What is the hardest part of running a marathon? The last 4 miles of my first marathon were REALLY hard, but the hardest part of running a marathon for me is the training.  It takes a lot of time and dedication.
   
6. Are there any changes that you have made to your preparation for this race? I made a lot of changes.  My training plan for Boston was very different from the training plan I followed for my first marathon. I didn’t run as many miles per week in this training plan, but rather focused on strength and intensity and quality versus quantity.   It has helped me enormously and fit better into my busy schedule.  I ran three races during my training for Boston – a 5-miler, a half-marathon, and a 5K and set new PRs for all three races.   My nutrition has also been completely different.  I changed my diet months ago and focus more on eating Paleo, which I feel really helped with my recovery after hard training runs.

Speaking of running, Sheri sent me something about just how tough, The Tough Mudder, really was. Click here to read more.