First of all - big shout out and mad props to me- this is my third post in the past week! I am getting better with this! (pats self on the back) - This one I HAD to write immediately! Someone sent me this article recently, and I couldn’t believe it! I didnt know whether to laugh or cry. Is this really the office of the future? Below is an excerpt from an article that really left my mind boggling -

Futuristic office keeps workers fit on the job

Obesity researcher dreams up alternative to cubicles

ROCHESTER, Minn. - Sitting at their desks is about the last thing workers would do in Dr. James Levine’s office of the future.

Instead of being sedentary in front of their computers, they’d stand. But instead of standing still, they’d walk on a treadmill. And instead of meeting around a conference table, they’d talk business while walking laps on a track.

That’s exactly how Levine, a Mayo Clinic obesity researcher, and several of his colleagues have been working for the past five weeks or so.

‘Ultimate office makeover’
“I hate going to the gym, which may be partly why I’m so interested in this,” he said, keeping up a 1 mph pace on his treadmill while checking e-mail and fielding questions from a reporter.

That speed is slow enough to avoid breaking a sweat but fast enough to burn an extra 100 calories per hour, or 1,000 a day, given his average 10-hour workdays, Levine said. And it helps the 41-year-old endocrinologist keep his 5-foot-8½-inch frame at 158 pounds.

“We’re talking more than 50 pounds of weight loss a year, if I were to keep my diet the same,” he said.

Levine is a leading researcher of NEAT — short for “non-exercise activity thermogenesis” — the calories people burn during everyday activities such as standing, walking or even fidgeting.

(check the rest of the article here - http://www.msnbc.msn.com/id/8132086/)

So treadmills in the office now, who would have thought we ever needed that to happen? Now I am a big believer in NEAT, or NEPA (non-exercise physical activity) but this is ridiculous! For some NEPA just go for a 30 min walk on a nice day, take your dog to the park, park a little further away, just do something that keeps you moving a little bit extra.

But all in all, whatever floats your boat, at the very least it is a step in the right direction - its just sad that this is the best idea out there so far! But if thats what it takes to get some activity then go ahead, attatch a treadmill to your desk and maybe we can also use that energy to power the rest of the building!

Come to think of it, the whole treadmill idea has been around for a long time. Now what does the office worker of the future remind me of??? Hmmmmm . . .

Stay strong,

Joey

Ok - Back to the deadlift - It is not an easy move to learn, and requires months of fine tuning to get the proper technique, but boy do those dividends pay off!

She  probably warms up with your max.

Deadlifting is the number one exercise for simultaneously building muscle, burning fat,  and changing your body structure. The other day while I was picking up really heavy things in the gym, there were a few young athletes hitting their deadlifts as well. For one of them in particular, it was obvious that this was his first time -  

 Its okay, you can learn too -

So yes, he needed help with his form, there is only so much I can say while I am catching my breath between sets. So I decided to help out by putting in an excerpt from an article written by none other than Mike Robertson who is one of the most knowledgable coaches in this field today. He is able to convey the right techniques very simply - so I hope this helps!  

The Top 9 Keys to Powerful Pulling

Below are some of the specific keys to pulling heavy weights. There may be some points I’ve omitted for the sake of brevity, but following these key points can and will take your pulling power to the next level!

1. Heels in Close, Weight on Heels:

When I attended the USAPL Men’s Nationals this year, I got to see some of the freakiest lifters in the nation do their thing. One of these lifters included Greg Page, a 148-pound guy who pulled a whopping 578 at the meet! He later stated that one of the most important things to do when pulling was to make sure your heels were as close to the bar as possible. I didn’t necessarily understand this until I tried it, but it works (especially for sumo deadlifts).

To get your heels in close, you probably need to turn your feet out a little more than usual. At this point, try to get your heels underneath the bar. By doing this you ensure the bar is as close to your shins as possible, thereby improving your line of pull before you actually pull!

2. Big Breath, Core Tight:

This one is pretty self-explanatory, but I’ll explain it anyway. While you’re setting up, you need to take in a big breath and get your entire core tight. By getting tight, I mean getting your abs and low back set like you’re about to get punched in the stomach. By “bracing,” as we call it, you ensure that your body is ready to move maximal weight. If you need another reference, check out my 10 Tips to Flawless Squattin’ article, which also discusses getting your core tight.

3. Head and Chest Up: Whenever you set up, make sure your eyes are looking slightly upwards and your chest is up. This rule is pretty much universal when it comes to lifting weights, but especially when it comes to deadlifting. Not only does it reinforce a neutral spine, but it also helps you to lift more weight. Pretty sweet deal, huh?

I can tell when a powerlifter is going to miss a lift before he even attempts it. That’s because he starts the pull with his chest caved over. When this happens, the bar gets out in front of you and your low back has to work overtime to get the bar back in the groove. You end up doing what amounts to a straight leg deadlift. Instead, force the chest up from the beginning to distribute the weight between the major players in pulling, i.e., the glutes, hamstrings and erectors.

4. Hips High:

This may seem awkward to some, but when you pull you want your chest up and your hips high at the same time. I use this example for lifters struggling with the concept: Is it easier to do a half-squat or a full squat? This example usually gets the wheels turning and they realize what I’m talking about. The body is in a more biomechanically efficient position if the hips are high from the start. We aren’t doing reverse squats here; we’re trying to pull heavy weights, right?

5. Don’t Sit in the Bottom:

Research has shown us that the stretch reflex is all but negated after approximately four seconds. Some lifters may sit in the starting position for several seconds before they actually begin. Big mistake!

Not only do you lose the benefits of the stretch reflex, but you also can’t maintain any air when you’re in the bottom. Try it out for yourself: take a big breath and then sit in the bottom position for a few seconds. For whatever reason, it’s very hard to maintain your IAP (intrabdominal pressure) and ITP (intrathoracic pressure). Doing so can decrease not only your stability but your strength as well.

6. Explode from the Middle:

I’ve read tons of articles on deadlifting. Some will say to initiate the pull from the legs, driving them through the floor; others will say to lead with the upper back and traps. To be honest, they’re both right, and that’s why I think about both when I pull.

You need to think of pulling as an explosion from the middle of your body. Once I’m tight I think to myself “three, two, one” just like a launch pad because I want to simultaneously drive my heels through the floor (which ensures I’m using my glutes and hamstrings), while also pulling back with my traps and upper back (which helps keep the bar in close to the body).

If you only use one of these ideas, you lose the benefits of the other. For instance, only pulling with your upper back and traps tends to take your legs out of the lift. On the flip side, only driving your feet through the floor doesn’t always keep the bar in as close as you’d like.

7. Pull FAST:

I put this in italics because I think it’s extremely important. If you’re trying to move heavy weights, why on earth would you try and do it slowly? It makes absolutely no sense, yet I see tons of people trying to “muscle up” heavy deadlifts. It just doesn’t work!

This goes hand in hand with the previous point: you want to explode from the middle and try to move the bar as fast as possible. Deadlifting may not always look fast (especially because you don’t have much stretch reflex or an eccentric portion to the lift), but the fact is that if you want to move heavy weights, you have to try and move them quickly.

8. Keep Pulling:

This is another point I can’t emphasize enough. Pulling is hard, but it lends itself to “the grind.” If you don’t know what the grind is, you haven’t been moving enough heavy weights. What we’re talking about is that point where you don’t think you have anything left in you, but you keep going and grind out the rep. Not only do you get stronger, but you also build confidence when you win battles with the heavy iron.

Please note that I’m not saying to train every set and rep to failure, but there are times when you’re pulling heavy that the bar speed will slow down, you’ll get out of your groove, and you’ll have to go to war with the weight. The choice is yours, but those who grind out those big reps are the ones that’ll end up with the stout physique and big numbers in the end.

9. Bring an Attitude:

The final, and maybe the most important part of deadlifting, is attitude. Sure, some people may be genetically predisposed to pulling heavier weights than others, but a lot of deadlifting is having a deadlifter’s attitude.

If you’re a powerlifter you know the routine: you do three maximal squats, three maximal benches, and then you deadlift. It’s arguably the hardest lift and you’re doing it at the end of the meet when you’re physically and mentally drained. If you don’t have a never-say-die attitude, you’re going to get beat not only by your mentally stronger competition, but by weights.

Every time you pull, you need to be aggressive. In case you missed my point in the beginning, pulling is hard! Those who are aggressive, confident, and who have that solider mentality will always succeed when it comes to pulling heavy, whether it be for a new PR in the gym or on the platform.

There you have it - 9 tips to improve your deads -

Start lifting!

Joey

What a great day in NYC today, it is beautiful and sunny, and the first days of spring – this got me thinking about fat. Not the bad kind of fat –

 Deep fried cheeseburger, anyone?

But the good kind, the kind we all need, and the kind that is so HIGHLY misunderstood. Every time I suggest fish oil to someone, their first reaction usually is “Do I really need that?” Then, it’s a whole process to get them started, I am thinking of changing the name from fish oil to “the all-in-one miracle pill” – maybe that will get more people taking them regularly. Fish oils single handedly reduce fat, improve cardiovascular function, increase the strength of EVERY cell wall in your body, and improve skin, hair, and nails! What more do you want????

The All-in-One Miracle Pill!

The problem is that we need more of these essential fatty acids (EFAs) per day than any other single nutrient – measured in tablespoons, not milligrams! And the task of obtaining enough of them in unadulterated form in today’s world of tinned, dried, frozen, fast and processed food is a major challenge.

 We desperately need omega 3’s, the typical American diet is WAY too high in Omega-6 fatty acids making us severely deficient in the omega-3 fats. In order to maintain proper functioning, humans need a ratio of 1:1 or 1:3 omega-3’s to omega-6’s. The fat ratio of the typical American diet is more like 1:30 to 1:60! Talk about a fatty imbalance!

Here is the kicker –

·         Omega-6’s are natural inflammatory agents in your body

·         Omega-3’s are natural anti-inflammatory agents

Put those two together and you can see why EFA’s are so important. An omega-3 deficiency results in an increase in bodily inflammation (i.e. arthritis)

So lets clear the air, I present to you my first Top 10 list –

Top 5 reasons why Essential Fatty Acids are an ABSOLUTE necessity – (the below information are drawn from the conclusions of various research studies that were done within the last 10 years)

1.       EFA’s are necessary for many vital functions in cells, tissues and organs. They increase oxidation and metabolic rate. Energy levels rise with higher stamina.

2.       Skin Care: Besides creating smooth, velvety skin, they help improve acne, psoriasis, and eczema.

3.       Digestion: EFA’s help prevent leaky intestines that can lead to allergies , inflammation and auto immune problems

4.       Cardiovascular Benefits: EFA’s are REQUIRED to transport cholesterol, lower triglycerides, make platelets less sticky, and lower blood pressure

5.       Emotional Benefits: Fatty acids elevate mood, lift depression, and improve our ability to deal with stress.

a.       High stress levels promote high blood pressure, water retention, inflammation, and blood clot formation – fish oils will counteract all that!

“Helloooo – any fish oil in there?”

Interesting, right? Oh, whats that??? Not convinced yet?  OK, ok . . .  

5 MORE reasons you better be taking in some fish oils -

6.       Sufferers of osteoarthritis and rheumatoid arthritis report decreased inflammation

7.       EFA’s are involved in transporting minerals through the body

8.       Your brain is composed of 80% omega-3 fatty acids – if it doesn’t have them, it will draw from your store of omega-6s and trans-fats for repair – I don’t think you want your brain using the oil from Mcdonalds to repair itself!

9.       An unborn child draws from its mothers body substantial amounts of the essential fats required to build its brain – women who receive omega 3 supplements give birth to babies with higher IQ’s!

10.   Children with diets low in omega-3’s exhibit more behavioral and learning problems at school!

Now that is a list! 

The last 5 still didn’t do it for you? Hmmmm . . . .

1 more reason you better run out and get yourself some fish oil pills TODAY!

-          BONUS #11 -

11.   They make you SEXIER!  - Studies proved that JUST the addition of Omega-3’s to ANY diet increases the fat-burning capabilities of your body! (See below for the geek talk)

a.       The research study done in 2000 in the Journal of Nutrition, they observed a phenomenon known as ‘fuel partitioning’, whereby dietary EFAs were able to direct glucose (from digested carbohydrates) towards glycogen storage while at the same time directing other fatty acids in the body away from triglyceride synthesis (ie fat storage) and towards fatty acid oxidation! In addition, these studies suggested that omega-3 fatty acids have the unique ability to enhance thermogenesis (the burning of excess fat to produce heat), thereby reducing the efficiency of body fat deposition. In simple terms, this fuel partitioning phenomenon appears to conserve carbohydrate while simultaneously shedding fat – exactly what most people would give their right arm for!

Now put that in your pipe and smoke it!

Stay strong,

Joey

Now anyone who knows me knows that I am a die-hard CHOCOHOLIC!  Where are my chocolate fans out there? Those who find themselves finding open boxes of chocolate pieces with radar! I personally cant live without it, I eat chocolate on top of chocolate on top of chocolate! For the record - Yes Willy Wonka is one of my favorite movies of all time, I still wish it was a true story, and I would have been the first one in that chocolate river and knocked Agustus Gloop right out the way!

GET OUT OF MY WAY!

The problem with chocolate is obviously the calories and the sugars that it adds to your diet, definitely not something you want to be consuming a ton of, especially if you are trying to lose fat . . . that is until now!!!!

This recipe has to be one straight out of Mr. Wonka’s  Recipe book – it is unbelievably delicious, totally healthy, and sounds way too good to be true!

This is an absolute must try for my chocoholics out there trying to hold down those cravings as warm weather is right around the corner!  

Staysexilyumptious Chocolate Mousse –

1 1/2 cups Greek Yogurt

1 package of Sugar Free Fat Free Jello Instant Pudding Mix

Who would have thought it? So simple! I tried some for the first time today, and it totally blew my mind! Could it be a Willy Wonka creation????

Stay strong, Live happy!

Joey

I have always admired the front squat as a lift. It is a challenge, brutally effective, yet highly underutilized. I started doing them after a shoulder injury prevented me from comfortably performing back squats. The first shock of doing the exercise is the pure humbling experience of having to cut down the weight I was used to lifting on the back squat. This is perhaps the main reason most people dont perform the lift, it puts your ego in serious check!

Ive been debating the front squat vs. the back squat with some coaches (because I am a geek like that, and thats what I do!) and the conclusion typically is that both versions have their benefits - proponents of the back squat love the classic exercise, and the fact you can put up huge numbers, those who back the front squat appreciate the fact that they are different and challenging. Both versions are extremely beneficial to getting someone stronger. Back squats are what most people are used to seeing, but there is one huge benefit to the front squat that makes it unique - you cannot perform it wrong, if you do, you drop the bar!

 Dont be that person!

Now, the big debate has always been, “Which squat is more effective? Do they target different muscles?”

According to a recent article I came accross -

“The Jan 2009 issue of the Journal of Strength and Conditioning Research has a University of Florida study with this conclusion:

“The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments. The results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health.”

The study also found that back squats had “significantly higher” spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you’re allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder.”

 Shes workin all right!

So the FRONT SQUAT -
1. Safer -

2.Better positioning creates MORE muscular activation - for the ladies, this means a sexy backside! For the men this means ladies will be trying to bounce quarters off your butt as you walk down the street!

3. No compression on the spine - no more wondering why your lower back hurts for “no apparent reason”!

4. Upright position forces abdominal musculature to work harder - legs and abs simultaneously?

5. Improved Hip Mobility - we ALL need that!

This lift is a true undersog that needs some more time to shine!

And Fellas - If you are not squatting - please remember my rule about squatting below . . .

Stay Strong!

Joey

Just recently I got back from the 2009 ECA/OBOW Fitness Conference, and let me tell you, it was a ton of new information taught by a number of phenomenal presenters. JC Santana of course blew the class away with “Modern Concepts in Core Training” – he always presents with great energy! Also, I had the pleasure of seeing Alwyn Cosgrove present for the first time, his information on programming and fat-loss was totally on point, and he kept the crowd laughing the entire time! Finally, Dr. Chris and Kara Mohr were another highlight of the presenters, their practical approach to nutrition really makes it simple for anyone to understand.

During one of these seminars, the concept of the importance of meal planning came up, and how you have to plan to be successful. All of  asudden from somewhere in the back of the room I heard someone shout, “YO, this is NY! There aint no time to plan anything!” - and I agree. I mean NY is the city that invented the term hustle and bustle, you have to get from point A to point B as fast as possible! We rush and rush - and then end up stuck on the Lexington Ave platform having to wait for the next train because they are all too crowded- and we dont have a snack to keep us from getting irritated at the mob of people around us!

When it comes to eating right, this is typically one of the main barriers, especially in NY, to someone reaching their goals, they are “too busy” to prepare anything. Honestly, it will be virtually impossible for anyone to reach any kind of physique goal if they rely solely on convenience. I have never seen that done before, planning is a necessary part of any successful program, and a little planning goes a long way!

If it is one thing New Yorkers are good at, its getting things done . . . in a hurry - so here are a few simple snack ideas that can be packaged easily, it will take some planning to actually find the time to buy and bag these items up, but that would only take you like 5-10 mins top, do it on a weekend, and get it done!

Baby Carrots are a healthy snack that travel well, bag a couple of handfuls of these in ziplocks, and a get a few small containers of hummus. Store them in the fridge, and you have a serving of vegetables taken care of, and a perfect snack to grab and go!  

Purchase several packages of different kinds of raw nuts - almonds, walnuts, pine nuts, pecans, cashews - and mix them up in a few ziploc bags and there you have snack #2!

Told you it was easy - its not complicated to eat right, it just takes a bit of thought.

This is NY - start planning ahead, grab your snacks, and dont slip on the ice as you run to catch your bus!

Stay strong,

Joey