Monthly Archives: March 2014

Is Crossfit the best way to train for your sport?

Let me start by saying that this is not an article bashing crossfit. If you want one of those there are plenty online for you to find. I love crossfit. I do crossfit. I think crossfit has upped the game for the average Joe who wants to bring his or her fitness to the next level. No other fitness movement has gotten so many people to train with high intensity like crossfit.
This article is about training for a sport and why you need a qualified strength and conditioning specialist. Crossfit sells Constantly varied, high intensity, functional movements. Those are great attributes for your average person who wants to get into the best shape of their life. I can honestly say that since I started crossfit I am stronger than I have ever been.
My point is that crossfit is not for athletes. People who do crossfit do crossfit to get better at crossfit. Crossfit will even tell you that it is not a workout but a sport itself.
When you are training for a sport you have to consider things like metabolic conditioning. Would a golfer really benefit from crossfit? The workouts would be too high intense while risking injury so the risk vs reward just would not be there. Another thing that you need to consider when training for a sport is when your season is. A qualified CSCS will emphasis the proper phases of training so that you peak going into your season. Typically there will be a strength – endurance phase, a strength phase, a power phase, and a tapering period. Crossfit kind of throws all of those phases into all of their workouts. If you do 4 crossfit style workouts then you probably will develop all of those aspects in a short amount of time. The last thing that you need to consider is which exercises are contraindicated. Every athlete is different and every sport is different and every position within that sport is different. Without considering the individual you can’t program properly for him or her. Crossfit creates programs for the masses. Don’t get me wrong, thee are quality coaches within crossfit that can help you scale down but at the end of the day you are doing the same workout as everyone else that day. Rule number one of being a strength coach is keep your players on the field. Because of that the industry has shifted towards injury prevention with screening like FMS and corrective exercises to alleviate imbalances and asymmetries. The last thing a strength coach will consider is the player’s sport. A baseball players because of the overhead throwing will have a vastly different workout program than a lets say a football linemen.
In the end training is supposed to help you perform on the field. The field is not in the gym. As it said it last month’s Men’s Health, “big biceps don’t mean better trainer.” Go to NSCA.com to find a trainer near you. Then when your playing days are over join crossfit and maybe I’ll see you at next year’s open!

A Strength Question?

Michael Boyle's Strengthcoach.com Blog

Got this question from a reader and thought I’d make the answer a post.

Q- “When you are in the strength phase for a specific sport that doesn’t require you to be brutally strong(basketball, baseball,tennis) would you train to be as strong as possible(how they do in football) or would you still stay fundamentally sound?”

A- The reason I wanted to answer this as a separate post is that I think we can address a couple of strength and conditioning misconceptions in one post.

If we read above,  the first assumption/ question is should you train to be strong in sports that might not appear to require maximum strength.  The answer to that would be a resounding yes. The bigger question relates to the question we pose frequently in seminars, “How strong is strong?”, or “what defines strong”?

All athletes should train to be as strong as possible, period. There…

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My Top 100 Diet Tips

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Here are my top 100 Diet and Nutrition Tips.  Some are thing you should never eat like fried foods and bagels.  Some are my top supplements for a healthy lifestyle like fish oil.  Some are things you should add to your diet like spicy foods and sweet potatoes.  Some are just general tips for weight maintenance and metabolism like get 8 hours of sleep a night.  How many of my top 100 do you currently follow?  Let me know in the comments.

 

1.  What can you add to your diet not what you can subtract
2.  Read Labels!
3. 5 ingredients or less
4. Organic fruits and veggies
5.  Eat for fuel 80 percent of the time and for fun 20 percent.  80/20 rule.
6.  Only eat foods you like
7.  No processed carbs.  Bread, pasta, 
8.  Fats are your friend
9.  Eat for your activity level
10.  Vegetables should be 2/3 of your plate
11.  The more colors the better
12.  Buy in season fruits and veggies
13.  In season Fruits and Veggies are cheaper
14. Learn how to cook
15.  Only Buy what you need for the week.
16.  If it’s not in your house you won’t eat it
17.  Sugar is the enemy
18.  Use spices not sauces for flavor
19.  Salsa is a the king of all condiments 
20.  Food is fuel
21.  Beware marketing claims.  Fat Free does not mean healthy
22.  If it has a label it’s a product and not a food
23.  Real Food goes bad
24.  Spicy food helps your metabolism
25.  1 gram of protein per pound of body weight.  No questions
31.  Order salad dressing on the side
32.  Always leave something on your plate
33.  When you are done eating cover food with a napkin
34.  Drink lots of water
35.  Always have Protein for breakfast
36.  Supplement with Fish Oil
37.  You don’t need Milk
38.  Fresh Juice only
39.  Don’t drink your calories.  Shoot for less than 200 calories a day from drinks.
40.  Eat Slowly
41.  Fruits in Moderation
42. Drink coffee
43.  Don’t drink Lattes or cappuccino’s
44.  Eggs are not bad for you
45.  Eat foods in their natural state.  Whole eggs and not just egg whites
46.  Mustard instead of Mayo
47.  If a label has ingredients you can’t pronounce then don’t eat it.
48.  No Diet Cola
49.  Low Calories doesn’t mean healthy
50.  Protein shakes are for after workouts
51.  Never diet at parties or holidays
52.  Eat at home most of the time
53.  Never eat in your car
54.  NO FAST FOOD.  EVER!
55.  Try everything
56.  Read Health magazines
57.  Follow healthy people on Instagram and Twitter.  Twitter.com/JoeLopez55
58.  Eat for health and not looks
59.  Educate yourself
60.  Love Food
61.  Be prepared to spend extra money
62.  Don’t eat fried food
63.  Never go grocery shopping hungry
64.  Shop the perimeters of the grocery store
65.  Choose Oils wisely
66.  Darker is better than lighter
67.  We are all habitual eaters.  Learn your habits
68.  Don’t eliminate food groups
69.  Eat.  Don’t Diet
70.  Just because meat is on sale doesn’t mean you should buy it
71.  Once a month don’t eat meat
72.  Think Natural.  Ice Cream not frozen yogurt
73.  Have a go to snack
74.  Plan.  Don’t improvise
75.  Fat, Protein, and Carbs at every meal
76.  Drink a large glass of water first thing when you wake up
77.  Avocados are a great snack
78.  Almonds can compliment almost any sweet
79.  Not all veggies are created equal
80.  Weigh yourself in the morning
81.  Don’t eat cereal
82.  Light doesn’t mean healthy
83.  Know the difference between being full and being not hungry
84.  Mix up your proteins
85.  Eat for variety to satisfy your senses
86.  Leave the candy for the kids
87.  Set short and long term goals
88.  Buy fresh as much as possible
89.  Grill meats to save calories
90.  Don’t eat bagels
91.  Prep meals on the weekends
92.  No cream based soups or sauces
93.  No appetizers at restaurants
94.  Beware of hidden sugar
95.  Sweet Potatoes are the ultimate carbohydrate
96.  Be creative with your protein shake recipes
97.  Do your own grocery shopping
98.   Vitamin D supplement in the winter
99.  No artificial sweeteners
100. Get 8 hours sleep a night 

8 Clever Tips for the Body You Want

Awesome tips!

Genetik Fitness Blog

Getting the Body You Want This article was taken from Sharecare. It’s a wonderful site, full of great information on Health and Lifestyle. I really believe that you will like this articles and that you will be able to implement these tips into your life for a better living.

Many women yearn for a fitter, slimmer or more toned body — and some seem to achieve it effortlessly. Below you’ll find some easy ways to reach your goals.

Get the Body You Want

In the words of Mireille Guiliano, author ofFrench Women Don’t Get Fat, “Everything is a matter of balance.” In other words, getting in great shape doesn’t mean you can never eat your favorite dessert again. It just means you can’t have it every day. What’s more, getting fit doesn’t have to be difficult, painful, or expensive. In fact, the most effective diet and exercise strategies will fit seamlessly into…

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What I Eat Now

The one thing that people ask me the most is what I eat.  The last time I wrote a post about what I eat was over a year ago.  I often will look for ways to improve my diet or make small changes to hopefully create some big results.  In the past year I quit drinking Diet Coke completely and I have adopted a “eat real food” mentality with my diet.  In my last post. Things I Eat,  I spoke about how I really monitor my diet during the week and then on the weekends I let go a little bit.  I still do that.  Before you all think that I am crazy I am a man of habits and almost every Saturday morning you can find me at the Swiss Chalet in Morristown having coffee and donuts before I go for my run.  I also have dessert with Saturday dinner most weeks. However, monday-friday I adhere to a strict calorie allotment and then Saturday is a cheat day and often Sunday Dinner is a cheat meal as well.  I try to eat for fuel 80% of the time and eat for enjoyment 20% of the time.  That being said I never eat anything that I don’t like.  I look forward to eating and I really enjoy everything I eat but I save the things like sweets for my cheat days.  One of the differences between what I eat now and what I ate then is my focus on eating real foods.  Nothing from a box or a bag.  Basically my motto is if it has a label it is a product and not a food.  In that previous blog I listed things like frozen meals, fast food items such as Dunkin Donuts egg white sandwiches, chips and salsa, greek yogurt, and many other things that I no longer eat.  My old mind set was that as long as I stay under my calories the food doesn’t matter.  Now, I don’t think of food as a diet but as fuel for my lifestyle.  I work out quite a bit and without proper nutrition that would not be possible.  The other switch that I have made is my protein requirements.  My goal is one gram of protein per pound of body weight per day. When I wrote that last article protein wasn’t really a concern.  Since I ran the NYC Marathon in November I have cut down on the running quite a bit and been focused more on CrossFit. I still run on the weekends but primarily focus on speed and hill work rather than distance. Nutrition is about abundance and not deprivation.  In order to fuel my current workout style the protein is a major concern as well as good carbohydrate options around my workouts.  Things that I have cut out of my diet completely (Monday through Friday) are cheese, milk, soda, bread, pasta, rice, potatoes, and anything processed.  Because of my extremely busy schedule and time constraints I do buy frozen vegetables and pre-cooked proteins but I make sure to read the labels.  Frozen spinach needs to have one ingredient only.  Spinach!  Not all of them do.  There are a few items I will also buy in jars and boxes but I have a 5 ingredient rule.  If it has more than 5 ingredients I don’t buy it.  Another rule that I have is that I use spices to flavor food and not sauces.  Sauces have excess calories and are often heavy cream or flour based.  StoneWall Kitchen has a great Salsa Verde that I use a lot on all types of meats.  It has only 4 ingredients which is a much better option than Tostitos salsa.  Basically it is tomatoes, peppers, and cilantro pureed.  Just how you would make fresh salsa at home.  I buy Organic produce whenever I can and I am not afraid of fat.  For those of you who follow me on Twitter (JoeLopez55) you know that I often write about how sugar is the enemy when it comes to diet and health and not fat.  The worst thing for dietary fat is that it is called fat and people associate it with body fat.  I eat butter and eggs every day and steak and avocados once a week.  When I make vegetables I often cook them in bacon fat or use butter to flavor them.  My macronutrient goals are 40% fats, 35% carbohydrates, and 25% protein.  I am up 10 pounds since I ran the marathon on November 3rd but my body fat percentage has stayed the same.  I want to lost about 3 percent body fat so I am in the process of making another adjustment and experimenting with some other diet changes but more on that another day.

Here is a sample day of eating for me:

Breakfast:

5 eggs, 3 cups Kale, 3 slices Bacon, One Sweet Potato, 2 pats Butter, Double Espresso, Stevia

Lunch: 

Protein Coffee courtesy of Sparta Nutrition Store.

Dinner:

Grilled Salmon no skin 8 oz, Salsa Verde, 1 cup of Spinach, 1 cup of pureed Winter Squash, 2 pats Butter, Double Espresso, Stevia

After Dinner: 

Homemade Chia Bar, Protein Shake 2 scoops Optimum Nutrition, 1 Orange.

Totals:

Calories                          2,283

Carbohydrates            175 grams

Fat                                   98 grams

Protein                        189 Grams

Fiber                             42 grams

Sugar                            59 grams