Fueled to Perform

Late night snack? or a quick workout ?

2010-06-15T21:51:00.003-04:00

Its 10 minutes until ten pm (eastern time). My wife is in NY for training, 6-year is in bed, newborn is asleep in the crib, dishwasher is working, the Yankees are up by 5 over the Phillies in the 8th, and the Lakers vs. Celtics game is a blowout. What should I do? Have a bowl of cereal? Drink a Yuengling? Turn on ESPN? Get on Facebook? Nah, I'm gonna do what every man wants to do at 10 pm at night - work out in my garage and do some mailbox sprints.

Here's my "Hood" Training Workout:

"Hood" Training are workouts you do in your house, garage, neighborhood, or a nearby park. You use random stuff, like water jugs, bags of stones or sand, lawn equipment, logs, rocks, kids, trashcans, chairs, and workout equipment that you currently own. Its something different.

Jump Rope (10 minutes)

Minute 1 - 2 feet

Minute 2 - alternate feet

Minute 3 - 2 hops left, then 2 hops right

Minute 4 - 2 feet side-to-side hops

Minute 5 - 2 feet front-to-back

Minute 6 - right leg only

Minute 7 - left leg only

Minute 8 - double skips (every other)

Minute 9 - 2 feet reverse

Minute 10 - high knees 15 seconds, then 2 feet speed - repeat twice

(water)

Exercises

1. Pushups with a bag of pebbles on my back (its about 45 lbs) - 20 reps, 10 reps without

2. Tornado ball slams - on my butt, feet off the ground, slam side to side - 30 each side (switch hand positions half way)

3. Squat Jumps with a bag of pebbles on my shoulders - 15 jumps, 30 seconds off, 15 more jumps

4. Medicine ball slams - straight down - 50 reps

5. Mail Box Sprints (about 25 yards): sprint (rest 10 seconds) repeat 6 times

6. Front plank with the bag of pebbles on my back - 1 minute

7. Bicep Curls with a 5 gallon jug of water (hold the rounded ends, squeeze, and curl) - do not drop the jug or set it down - as many as you can get in a minute

8. Dips on the Total Gym bar 25 reps, rest, 25 more

9. Broad Jumps - as many as you can get in one minute

10. Mailbox sprints - 6 more

16 ounces of organic 1 % milk, shower, check the NBA score, then bed.

Enjoy it. This workout took me 36:45.

Health Care Reform Bill - What business need to know and how implementing a Worksite Health Program saves your company money.

2010-03-30T10:28:00.004-04:00

The Health Care Reform Bill passed. According to a CBS.com quick poll, an overwhelming percentage of pollers do not feel that it will benefit them (http://www.cbsnews.com/8301-503544_162-20000846-503544.html). Is it because they are misinformed, don't agree with political change, or honestly feel it is bad for our nation? From a health/wellness standpoint, here are a few points to consider:

The cost of Health Care in 2008 was $2.3 Trillion.
60% of the cost was attributed to hospital care, Rx drugs, & physician/clinical services
Preventable Chronic diseases/lifestyle choices such as obesity, diabetes, & tobacco contributed 75%.
50% of Chronic Disease result from preventable lifestyle changes
Example, the cost of obesity was about $150 billion
North Carolinians in 2008 paid $2500 per person.
If obesity trends continue, NCers will pay $4400 in 2013, and $11,200 in 2018
Bottom line - Higher Obesity = Higher Costs (to you and your businesses)
Type 2 Diabetes is mainly caused by obesity 70 - 90%
Cost of diabetes compared to not having - $13000 vs $2200
Currently 7% of Americans have diabetes.
By 2020, 33% are expected to have diabetes
Bottom line - More Diabetes = High Costs (to you and your businesses)
These numbers, do not include the cost of absenteeism & poor worker productivity - these are indirect costs
Indirect costs may be 2-3 times higher than direct costs for your company
High risk employees (those with high cholesterol, diabetes, obesity issues, lack of exercise) cost your business more money.
Less then 7% of all business have Worksite Health Programs installed.
WHP's can cut insurance premiums for companies, as well as individual costs
Bottom line - Healthier employees = Money Saved
Example, lower risk employees where shown to save companies 10 -35% in health care costs compared to those who where at highest risk
Comprehensive WHP experienced a 26% savings in health care costs
One study showed an average of 27% reduction in sick leaves, and 32% reduction in workers' compensation and disabilities claims
A review of 73 published studies showed an average savings of $3.50 per every $1 spent on their WHP.
Some have shown higher savings
Bottom-line WHP's save companies money
The Reform Bill allows the Department of Health and Human Services and Department of Labor to set discounts up to 50 percent of insurance premiums if the wellness program is determined beneficial for employee. Effective January 1, 2011.

Obviously, the Health Care Reform bill is very controversial. It is up to you to inform yourself with the facts and to make your own informed decisions. As far as worksite health programs, Fuel Factor Fitness & Nutrition feels strongly about their implementation because of what studies have produced. Whether or not the Reform Bill will have an impact or not, that is yet to be seen. It is stated to save trillions of dollars....... at least that is what the report on the link states.

My Thanksgiving 2009 - Starbucks, Milk, Bugs, and the Flu. The true meaning of Thanksgiving - as I see it.

2009-11-26T10:51:00.005-05:00

With my 34-week pregnant wife, and recently flu-diagnosed 5-year old girl, my family and I packed the car early this morning for Pennsylvania. We had planned to leave last night, but my wife had worked a full day, Zoe needed to rest, and well, we made an executive decision to stay put for the evening. This was a good call since all of us feel asleep before 8 pm last night. Honestly, we were going to stay put and not go at all, and since this was what the doctor had suggested. Plus, we didn't want to risk getting anyone sick, especially my sister's new baby. But, Zoe seemed fine last night. Yesterday, during the day, she challenged me to a race to the top of are neighborhood hill. She never coughed or complained of feeling bad all day. Also, my sister and brother-in-law called me and asked us to come. They said they would take precautions with the kids, and felt it was important for everyone to be together today.

All of us were excited to see my family. My sister has a new baby, which we haven't seen, as well as her little boy who is 4. My brother traveled with his dog, Jack, and was helping my father and step-mother prepare today's feast. I was looking forward to Jeremy's corn bread stuffing, cranberries, and of course sweet potatoes and turkey. Jeremy and I were also going to run in the local thanksgiving Turkey 5K trot. This was a special day for us because my dad invited my mother to come to the house as well. My parents have been divorced for over 20 years, and well, the holidays are always so hectic because you have to go from house to house and you never really get time to enjoy where you are. So this year the whole family was going to be together. This hasn't happened in a long long time.

I rolled out of bed at 6 am with the idea that I was going to go run a few laps around the block. I hate traveling in the car for so long. I just feel plain lazy. But, my wife had also rolled out of the bed and I figured it was better to start packing and hit the road since it was going to be at least a 6 or 7 hour drive. Let me flash back to a few years ago on Thanksgiving eve. We drove from NC to PA on Wednesday night and it took 10 hours with traffic. And, again, Zoe was sick and puked 4 times on the way there. Ok, back to the present. Car was ready to go by 8 am. We didn't have breakfast, so we hit up Starbucks for some coffee, muffins, sandwiches, and a bathroom break. Notice I did not say I had given Zoe her medicine yet. Figured it was best to get some food in her stomach first. So before we received our food, I took Zoe into the restroom, and gave to her, her grape-flavored Tamaflu medicine, then we got back in the car (MISTAKE #1).

Now, I'm a dietitian, and also a parent. My wife has more common sense then anyone that I know. She cause it deductive reasoning, and feels I have a lack of it. Zoe always gets the Organic Horizon Chocolate Milk at Starbucks. She loves it. But if you know anything about being sick with a lot of congestion, taking medicine, and just ingesting milk products when you are sick, it is not a winning combination. It is more like having T.O. on your football team. The milk is good for you, but just not in this case.

Ok, back on the road. I text my mom and brother, to say we are on our way. And before you know it, I hear Zoe say, "Mommy" and she projectiles her milk all over herself, the car seat, and on the floor of my wife's new company car. Definitely, not the air freshener you want in the car. At this point, Zoe is crying, we pull over to clean her up, and I'm like, "Um, ok I think we should go back home." Now, my wife and I both say pretty much at the same time, "Why did we give her milk?" (MISTAKE # 2). Anyways, we decided that's why she was sick, Zoe says she wants to continue, so we do. 45-minutes into the trip, just into VA, there's a Sheetz. We stop there to clean Zoe and the Car. I get Zoe some mouthwash, materials to clean the car, and my wife is the the restroom with Zoe. Well, Zoe does it again in the bathroom, so we decided its best we turn back home, but this time with plastic bag in hand just in case she starts up again.

Well, Zoe starts at it again, and we are still about 30-minutes away from our house. I've already called my family and told them we weren't coming this year, but they understood. Disappointed, but it was for the best. Poor little Zoe, seems like every time we go to PA she gets sick. Did you forget about the Starbucks coffees? Out of no where my wife screams and spits out a, I swear to you, a dead pincher bug. Somehow, it was in her coffee, or it just so happened to crawl into her cup from the car. OMG!! What else could go wrong today. The first thing that comes to my mind is, "Dude, should we sue Starbucks for a million dollars? I could pay off my college loans and open my new gym this way!!" "No, that's just selfish." But i did take a picture of it. That's the one you are looking at on this blog.

Anyways, we are home now. I've unpacked the car. Zoe is in bed watching Disney Channel and eating peanut butter crackers and sipping a diet coke. Its Thanksgiving. We do not have a backup plan for turkey. Shannon's mom offered to bring us a plate back from their families shindig, but man, its always casseroles and heavily buttered mac n cheese. But you know what, that's fantastic that she offered to do that for us. We've called our friends who are cooking for 25 people today, to see if they would offer to give us a plate, because this woman prepares some of the, if not the best, Turkey day feast I have ever had. But, she didn't get the hint. So what are we to do?

I start looking for catering companies, but really, orders had to be in days ago, and who the heck is open right now? My wife offers to go to local stores to see what we can get. She found sweet potatoes, cranberry relish at the Fresh Market, and a Turkey at Lowe's, that we just have to heat up. My wife is awesome. Pregnant and all, she wants to make her family happy. Me I stayed home with Zoe, and called Starbucks. Dude, just wanted me to come back in, so we he could comp the drinks. Dude really, I could have blasted this picture all of the Internet and sued for Millions. I just told him to check the cups, just in case other people get a bug in their mocha and get pissed.

Its only 11:39 am, and Thanksgiving has been an adventure. But, let me reflect on what this day signifies to me. My family is important to me. Tell them you love them, and be thankful for them. I love my wife, my little girl, and appreciate all that my wife does for our family. Next, I love that stores are still open on Thanksgiving, to help out people like us and others who wait until the last minute to prepare meals. Next, I still love coffee, especially Starbucks, but really dude, you just wanted to give me a free coffee. My wife is pregnant. What if she was driving, and freaked out so much she swerved into another car. Man, man, man, man. Not to be negative or anything. I'm thankful that I was driving, and I'll have all of these memories for the rest of my life. And for the individuals who are overseas serving our country. Their families are missing them today.

Oh and to be more negative, I'm a Detroit Lions fan. I can't remember the last time they won a Thanksgiving game. But, I'm thankful, the NFL still lets them play on Turkey day. I hope Dante can get the Soul Train Rolling today (His touchdown celebrations). It's awesome.

Happy Thanksgiving Everyone.

We must protect this.....odor?

2009-11-23T21:25:00.005-05:00

I can't even put one on anymore without making a wrinkled face. "What the hell? I just washed this!!?" My wife takes out a restraining order every time I wear one. I know I can't be the only one who has this problem. In fact, I know I am not.

A few weeks ago, I was having this same conversation with trainer here in Greensboro. He informed me that he had to purchase some fancy laundry detergent to get out the smell from his and for his clients' Under Armour shirts. Apparently its the detergent Olympians use or the top clubbies in the MLB use for their players. I think it was like 7 bucks for like 8 uses. But shoot, the way my shirts stank, it just might be worth it.

I'm talking about Under Armour T-shirts, sweat shirts, sweat pants, whatever. They always absorb odors. My brother Jeremy agreed with me. I asked him to comment on this topic."Oxi Clean can't fight that stench. I'll be working out and get sick on my own smell. Embarassing to be near anyone else." The older the shirt, the more it smells. So much that it becomes toxic to your skin, and toxic to those near or even a few 100 feet away. Maybe I have some sort of poisonous sweat, some nutrient deficiency, or toxicity that I am not aware of. I've tried different laundry detergents and dryer sheets. Sorry Snuggle Bear, sometimes you just don't do the job. Oxiclean? Nope. Fabreze? Man that stuff can defunk anything. Nope. Tide with color guard. Nope. Nothing works. The only thing to do is put it in the trash can, or burn it. Wait, don't burn it, it pollute the air and make the whole in the ozone layer worse.

What am I to do. How can I "Protect my House" if i can't even protect my family from my smelly shirts. Dude, seriously, they cost like 30 bucks. At least they could smell good for more than a few workouts. They look cool. They feel good, but man, they just stink all the time. I can't compare it to anything else that I am aware of. Cat urine perhaps.

If someone in the UA marketing department ever should read this, please tell me what the solution is, or why the hell your overpriced shirts smell so damn bad. Is there something wrong with my body? Is there something wrong with my washing machine? Is there something wrong with the detergent? Am I wearing the wrong deodorant? I purchased the extra strength just to prevent my pits from smelling. What can I do? I am a fitness trainer. I workout alot. I like to wear UA gear, but I am almost at the point where I am feeling things just aren't going to workout. You know, like Charlie Weiss at Notre Dame.

I need to google this. I know I am not the only one. I can't be. I just can't be.

Sprinting improves endurance run times.

2009-11-19T11:11:00.002-05:00

I love sprinting. I do more sprints than I do mileage. I make my clients do sprints at the end of their workouts and sometimes during, and just as 20-25 minute workout if they are pressed for time. As it turns out, this may allow me, and you (if you try it - just like the beet juice), to run a better 5K Turkey Trot time this Thanksgiving. If you are having difficulty improving your 5K or 10K run times, then the solution maybe as simple as this - try running less miles, and sprint more. (I'd also say hit the weight room 2 times per week also). "What!? How is that possible?" Dudes, it's simple.

The Journal of Applied Physiology published a study that tested 17 endurance runners' 3K & 10K times in response to sprint training and mileage reduction over a 6-to-9 week period. 12 of these runners were asked to reduce their weekly mileage by 25% and perform 8-to-12 30-s sprints 2-t0-3 times weekly with some additional .6 -.8 mile sprints at various intensities 1-to-2 times per week (based on their maximum heart rates). The other runners, stayed on their same endurance running routine and did not incorporate sprinting into their training program.

The sprint group ran 12 miles per week (20 miles per week vs. about 32 miles) and of the experimental protocol improved both 3K and 10K run times by a little more than 3%. For the 10K, on average, that was an improvement of about 1-minute. That's not bad. The authors' noted that 6 of the runners in the sprint group ran their best 10 K times EVER!! Some of these runners had been running 10Ks for 5 or more years. The improvements in run times were thought to have been mediated by an increase in the function of the Na+/K+ pump subunits. Meaning, this potentially reduced fatigue causing substances in the runners muscles.

This doesn't mean that you can stop doing your longer runs, it just simply means you have learn to give up a few miles, sprint a few endurance sprints, and test this training system for yourself.

More information on the Na/K Pump - http://highered.mcgraw-hill.com/sites/0072495855/student_view0/chapter2/animation__how_the_sodium_potassium_pump_works.html

More information on the Na/K Pump and muscle tissue - http://www.vetscite.org/issue1/reviews/everts_0800.htm#

Original Journal Article

Bangsbo J, Gunnarsson TP, Wendell J, Nybo L, Thomassen M. Reduced volume and increased training intensity elevate muscle Na+/K+ pump alpha2-subunit expression as well as short- and long-term work capacity in humans. Journal of Applied Physiology, October 1, 2009.

I'm raising my hand for chocolate milk!!!!!!

2009-11-12T12:46:00.003-05:00

Please check out the following link - Raise your hand for chocolate milk http://www.raiseyourhand4milk.com/

Milk is important for keeping bones strong and healthy. Children need calcium & vitamin D to ensure their bones develop properly. If this option is removed from the school lunch line, I'm afraid (like others) that the consumption of milk will decline only leading our children to future risks of osteoporosis, and higher bone breaks (check out a previous blog written on this topic), and poor levels of calcium and D. Not to mention milk in general is an excellent source of protein with 8 grams per serving. I recommend chocolate to my athletes and clients after a strength training bout to ensure their muscles are supplied with muscle building protein and to help restore glycogen levels.

Those who want to take Chocolate Milk away may argue that its high in sugar. If that is the case, then remove Gatorade and other sweetened drinks. At least milk provides nutrients for the body. I love chocolate milk. My little girl loves chocolate milk. Other kids love it too. Support this cause please.

MEDICINE BALL CORE ROUTINE

2009-11-05T13:29:00.002-05:00

5 Medicine Ball Exercises - Click on the YouTube link http://www.youtube.com/watch?v=AXwjDG35nOE

Start with a smaller ball until the goal reps are meet, then increase the KG of the medicine ball.

1. ALTERNATING BALL TO FOOT

GOAL - 36 REPS

2. CRUNCH HOLD WITH DUAL LEG DROP

GOAL - 20 REPS

3. ALTERNATING OBLIQUE TWIST

GOAL - 25 EACH WAY

4. HYPEREXTENSION WITH BALL BEHIND HEAD

GOAL - 20 REPS

5. FULL SIT-UP WITH TALL SPINE & CURL DOWN

GOAL 20 REPS

Dude, Where's My Egg?

2009-11-04T10:25:00.007-05:00

Common sense tells you that when buying eggs always open the box to see if any of the eggs are cracked or broken. Many times this is the case. Obviously you don't buy those eggs because you risk the chance of a food borne illness. Those aren't cool. But have you ever opened the box to find that an egg is missing?

I want to know - who takes just one egg? Why not two or three? Plus, I would think that who ever took this egg, can't get a full stomach off just one egg, unless they needed it for a recipe. Still don't think that one egg will do. Plus, these eggs where the "high-class" Egg Lands best eggs. So these eggs probably get more on the black market than regular eggs because they are more nutritious. In my opinion they taste better.

My other theory is this - Did the grocery store think that most people don't check to see if all the eggs are there? In that case, that's unethical. You are being cheated. They took your egg and charged you for it!!! Man, that's messed up. 11 eggs does not equal a dozen. At least not where I am from. Plus, if you didn't know that egg was missing, and I bet someone purchased that box of eggs, there is nothing more annoying than coming home from the grocery store, unloading your food, and realizing that something is broken, damaged, or missing. Are you really going to go back to the store just for one item?

My other, other theory is this - The egg land best packagers, cheated the grocery store. They new one egg was missing, and figured, the stockers do not check eggs. They just check to see if the shelf is full. So, by the company cheating the grocery store, you in turn, think the grocery store cheated you, and now you are not happy because when it comes down to eating your omelet, and you normally use two or three, now you are stuck with just one egg for the omelet. And that just isn't cool either.

Nutrition Note: Adding vegetables to your eggs is an EASY way to get more nutrients and vegetables into your belly. If you think that chopping up vegetables takes to long and you are rushed to get out the door, then try chopping a bunch of veggies on a Sunday night. I'm talking like a cup full at least. Put them in a Tupperware container, and grab a handful in the morning to cut down prep time. Use olive oil, canola oil, or vegetable oil (or an oil of your choice high in mono and poly fats), to saute the veggies. Onions, peppers, mushrooms, tomatoes, and spinach are all easy veggies to put in. I've even used broccoli at times. Put your eggs in, and in a few minutes your belly will be filled with veggies, protein, omega's, heart healthy fats, and antioxidant vitamins like E. If you want some extra calcium and D, then add some cheese to your eggs as well.

Popeye had spinach. Athletes have beetroot juice.

2009-09-17T09:05:00.013-04:00

Spinach made the famous cartoon character Popeye stronger. I eat spinach all the time, but I can't say that I am able to lift more weight. However, if you are looking for a stamina boost, increasing the amount of time to reach fatigue, and potentially finishing your race faster than you ever have before, then drinking nitrate-rich beetroot juice could be the "Popeye boost" you have been searching for.

Here is a brief synopsis of a recent study and the truly amazing results found in August's edition of the Journal of Applied Physiology:

8 active, male participants (average age of 27) drank .5L (500 mL) of organic beetroot juice everyday for 6 days.
Participants were then asked to cycle at various moderate-exercise intensities as well as a severe-intensity test to test the participants time to fatigue.
Subjects also completed these tests again, but drank blackcurrant juice instead, which is low in nitrate concentration.
Researchers were testing the effects of dietary nitrate ingestion and its effects on exercise tolerance and oxygen cost of exercise.
Beetroot Juice increased plasma NO2 levels by 96%
Systolic Blood Pressure decreased on average by 6 mmHg.
Significantly reduced the cost of oxygen use by nearly 20% at moderate exercise intensities.
Increased the time to fatigue (or failure) by 16% at a high intensity bout enabling the participants to exercise more than a 90 seconds longer.

Why is this important? Beetroot juice's potential athletic advantage can not be achieved through exercise. How exactly beetroot juice is able to do this remains unclear, but the results of this study are remarkable. Exercise may actually feel easier, less tiring, and potentially enhance performance (decreasing times) without putting in more training hours. Any naturally obtained advantage is a good advantage.

If you do decide to drink beetroot juice, please be aware that subjects did experience beeturia - red urine and red stools.

The Bone Breaking Relationship - Article Comments, Opinions, Questions from Sept/Oct edition from Sports Kids Play

2009-08-28T13:31:00.003-04:00

To view this article please go to www.sportskidsplay.com & click on the Sept/Oct 09' Edition.

Fueling for Friday Night Lights: Nutrition Recommendations for High School Football Two-A-Days

2009-07-05T12:02:00.003-04:00

"You drop a pass, you run a mile. You miss a blocking assignment, you run a mile. You fumble the football, and I will break my foot off in your John Brown hind parts...and then you will run a mile." - Coach Boone (Remember the Titans)

If you’re a high school football player, just the thought of the upcoming season should make you want to watch Friday Night Lights or Remember the Titans. I don’t even play anymore and I am getting fired up. Even the equipment guy is getting fired up. There is something special about putting on your pads, strapping up your helmet, the silent bus ride to the stadium, coach’s pregame- talk, your school’s fight song, and the opening kickoff adrenaline rush.

But there is another feeling that you may be experiencing – two-a-days in 90-degree weather. Two-a-days metabolically, physically, and mentally challenges athletes. Coaches expect you to meet every demand they give you. Think about what your body really goes through. Every year high school football players experience dehydration, vomiting, heat illnesses, cramping, muscle pulls and tears, broken bones, dislocations, bruises, lacerations, concussions, and in rare unfortunate cases, death. Some occurrences can be prevented by proper hydration and performance nutrition.

Every athlete has individual nutrition needs. Every position demands different fuel levels. For instance, lineman typically run less than 10 yards per play, while receivers and backs may run 10 to 25 yards per play. However, line positions require more physical play. During a preseason-practice, players typically lose 7-to-11 lbs of body weight. This is not fat weight, but water weight. A recent study published in the Journal of Athletic Training (2008), found that during two-a-day practices, NFL lineman had higher sweat rates, lost greater volumes of sweat, and drank more fluids compared to backs. A two-a-day practice study of collegiate players published in the American Journal of Sports Medicine (2005), indicated that players were unable to adequately replace fluid losses between practices, started a majority of practices dehydrated, and were estimated to lose on average 9 liters of sweat per day. That’s over 300 ounces or 38 cups of fluid!!! One player lost 14 liters.

The Institute of Medicine recommends male teenagers should consume 3000 to 6000 calories per day. Male maturing athletes may need to consume more calories to meet the physical demands of sport practice and training. The estimated daily caloric need for football players is about 4000 to 5300 calories per day. During two-a-days caloric demand may surpass 10000 calories per day according to a NFL nutrition consultant. The increase in calorie needs becomes a potential problem for athletes. Poor performance nutrition in this case can lead to continued weight loss, muscle loss, fatigue, lack luster practices, and injury. Meaning potentially, you are not going to be ready to play or another player may take your position. What can you do to remain on the field and out of the training room?

Simple Recommendations:

· Weigh yourself in the morning after excreting with minimal clothing,

· Weigh yourself before and after each practice,

· Aim for pale yellow (lemonade-like) colored urine,

· Replace all lost fluid (Pre practice weight – post practice weight) with water and sports drinks,

· Eat breakfast. Skipping is not an option. Complex carbohydrates, protein, and fruit should be your focus,

· Hydrate at every meal with water and sports drinks,

· Avoid foods high in fat (at least before all practices),

· Avoid foods with empty calories such as donuts or pop tarts,

· Drink a minimum of 1 cup (8 oz) of cold water every 15 minutes during practice,

· Do not rely on your thirst mechanism to decide when to drink,

· Eat meals should be easy to digest and contain nutrient dense food,

· Continue to hydrate using water and sports drinks,

· Consume foods higher in sodium (salt may be added to foods),

· Get at least 8 hours of sleep.

“Perfection is being able to look your friends in the eye and know you did everything you could not to let them down.” - Coach Gaines (Friday Night Lights). By not hydrating and eating properly, you are not doing everything. Eat to perform. Eat to defeat. Never go empty.

For more information about Fuel Factor’s services please visit www.nevergoempty.com.

Jump Start Your New Year's Resolution

2008-12-18T10:32:00.002-05:00

Everybody has one. Mine? Do more yoga or at least improve my range of motion (ROM) in areas where I am tight. What's yours? Lose weight? Exercise more? Eat more fruits and vegetables? Stop smoking? Spend more time with friends and family? Make more money?

The New Year is exciting for many because it allows for a "fresh start." It gives us an opportunity to leave all that happened in the past year and look forward to the New Year. If your resolution is to improve your health and wellness, then you are not alone. The Washington Post reported in 2007 that gym memberships increase by nearly 40% in January. Gyms are straight packed in early January. The wait to use a treadmill or elliptical is longer than an urgent care during flu season. You got to love these new "gymers." And you can totally tell who they are. They stair at the treadmill trying to figure out how it works; they are rocking new outfits, fresh kicks, and sometimes headbands; or they are asking you what the heck to do. The Post reported that only about 40 percent of the originally surge remains active. This is good news for "regulars" because now there are no more waits to use your favorite pieces of equipment.

Next, are the "dieters." You may hear your co-worker say, "Nope, can't eat that. I am on a diet." or "Sorry man, I am trying to cut back. I'm on a diet." Foods that were eaten with frequency now become forbidden, and what makes it worse is "dieters" make you feel guilty or give your grief if you are eating one of their forbidden foods. "Dude, c'mon, I can't believe you are eating that!! Do you know how much fat is in that thing?" Guess what, "dieters" fail worse than "gymers."

So why do "gymers" and "dieters" fail? Well, there are a number of reasons why people fail to reach their diet and exercise New Year's Resolutions. Here's my list:

1) A lack luster plan - If you haven't been to the gym before or it has been awhile, then what the heck are you going to do? Without a plan, working out can be frustrating, boring, and at the end of it all, you give up because you feel it was too difficult or you feel no one would help you!! I am telling you, you need a plan of attack. How, When, Where, and Why.

2) Lack of Short Term Goals - Often, people have this HUGE weight loss goal or to exercise 6 days a week, but in reality, what helps reach that ultimate goal is creating small, reachable short term goals and setting up checklists on how you are going to reach these goals. Be realistic with yourself.

3) Track or log what you do - If you go to the gym or go on a diet, how can you improve or see what has resulted in your weight loss. Bring a pencil, a pen, and a notebook and write down what you do. Are you really going to remember how many sit-ups you did a month ago? If you only did 2 you will, but seriously, think about it. Now, the hardest thing in my mind is tracking calories, but Fuel Factor has a simple, effective, easy-to-use method for doing this. Keep reading and you will find out how.

4) Lack of support - Unless you are very self-motivated, then it will be difficult for you to achieve your goals. Find a co-worker or friend who has the same goals as you do and become each others support group. You are more likely to succeed if you have someone pushing you or motivating you from the outside. Express to those closest to you that you have these goals. Ask them for their help. Most of the time, they will be willing to help you.

5) Excuses - plain and simple, if something is important to you, you will find time to do it. Many people know they have to do something, but they never do it. You have to be ready to change. My old baseball coach used to say, "Fellas do you know what discipline is? It's knowing what to do and doing it." You will miss a day; you will at times not follow your diet plan. Know that the rest of the world does not have your weight loss goals or exercise goals in mind. People will try to pull you away from meeting your goals, especially if they see that you are actually doing it.

6) Do Not Restrict Foods - Main reason why diets do not work is because they drastically change the way you eat. Would I take a shower in ice-cold water? No, because how enjoyable is that? You must learn to make lifestyle changes.

7) Have FUN - if you dread going to the gym, if you dread eating tofu, then find something you like to do or eat.

I want people to become healthier and to feel better. I do not want you to fail!!!

Ok so, how can Fuel Factor help?

1) Check out our website - www.nevergoempty.com

2) Click on Nutrition

3) View the Fueled to Perform Online Nutrition Services

4) Watch the demo's

5) Sign up for your Free Trial Until Jan 5th

6) Email customerservice@nevergoempty.com to set up your free tutoring session

7) Work with a registered dietitian and an exercise specialist

8) Learn how to make lifestyle changes, not restrictions

9) Join our support group - it's coming soon

My Coach Told Me, "The More Protein the Better."

2008-10-03T11:09:00.003-04:00

"If you want to get bigger, eat more protein." This is an all too common statement instructed to anyone trying to pack on lean muscle mass and gain weight. If you think I am wrong, ask any parent, young athlete, coach, or "gym rat" the best way to put on muscle and weight, and I guarantee a majority of people will simply say, "Dude, eat more protein & cut the carbohydrates." This message is blasted everywhere. It's is obviously a successful marketing tool, since liquid protein drinks and whey protein are top sellers to athletes and those trying to gain more muscle. I will not deny that I have a 3-lb tub of GNC whey protein in my cupboard, and have used whey protein since high school. But honestly, I'm not using 4 scoops of whey protein daily anymore. My pre & post drink of choice is either 8- 16 oz of 1% Horizon Organic chocolate milk, Ensure Plus, or Full Circle Chocolate Soy Milk. (If anyone reading this knows anything about soy based products, then they are saying, "Dude, soy milk is an incomplete protein, so you are not maximizing potential muscle protein synthesis!!").

Ok, let's get to the point of all of this, which is helping athletes stimulate muscle protein synthesis, or simply, packing on muscle. Shortly, Fuel Factor will be posting a brief online education presentation on the Fuel Factor Protein. So, most of the information presented here, will be reiterated in more detail in the presentation.

There are two "natural" ways to stimulate muscle growth (hypertrophy): 1) Resistance Exercise/Strength Training and 2) Eating, specifically protein from solid or liquid sources. In combination, they provide a superior muscle building response than just eating or strength training alone

Briefly, here are the key points to using protein and strength training to gain muscle.

In a young, healthy individual (free of disease), muscle mass levels remain constant. It remains constant because eating (fed-state) stimulates muscle protein synthesis (MPS), an anabolic (growth) response, that is equal to the muscle protein degradation (MPD), a catabolic (breakdown) response, caused by the body's response to a fasted state (when you do not eat). That is why it is important to not skip meals because if you are skipping meals your body is "losing" muscle. Perhaps this isn't the best image, but this is all I could think of at the moment - Picture a roller-coaster as it goes up and down hills. When you eat, your body builds (the roller coaster is building up potential energy for the downhill drop). When you go a few hours without eating, your body stops MPS, and breaks down (MPD) muscle and other reserves or stores to provide fuel to keep your body going (the roller coaster goes down the hill fast). As long as an person continues to eat meals on a regular basis, then the body remains in an equilibrium or a steady state. In scientific terms this is called homeostasis. Regarding muscle, the scientific term often used is net protein balance.

Eating or drinking protein is the main stimulator responsible for MPS (growth). This is why many have adapted the "eat more protein rule." What has yet to be determined is the exact amount of protein needed to optimize, and that's the key word, optimize MPS. And believe it or not, nutrition scientists have discovered that 15 grams of protein stimulates MPS to optimal levels. Meaning, if you are consuming 40 grams of protein at one time, then the other 25 grams of protein are not being used by your muscles to stimulate. And that is the main point for athletes to recognize. And eating high amounts of protein forces your kidney's to work overtime (harder), which may cause unwanted minor and major medical complications. In general, the contribution of protein to the diet is recommended to be about 15%. You will see diets for certain types of athletes have higher percent contributions of protein, but that is because they ("power") athletes, have different needs than an endurance athlete. Plus, if you are trying to gain more weight, then you do need to eat more calories, and as a result you often eat more grams of protein. Did that make sense?

Other main points to recognize is the type of protein you eat or drink, and when you eat or drink it, matters. For instance, there is burning question still under debate whether or not eating protein before, eating protein after, or eating protein before and after, stimulates muscle growth. I have read more articles that have suggested eating protein within an hour after strength training will produce the best response. There is also recent evidence suggesting that different types of protein have different responses. For instance, whey protein produces a faster digestion response than casein protein. Also, it is well known that different amino acids, which make up protein, have different roles in the body. There are essential amino acids, which you need form your diet, and there are non-essential amino acids, which the body can produce. Essential amino acids are need to stimulate muscle protein synthesis. What makes this more confusing, is within the essential amino acids, there are branched-chain amino acids (BCAAs). Recently, the BCAA Leucine has been shown to be the initiator of MPS and the debate is whether or not supplementing or eating foods high in Leucine stimulates MPS better than anything else. So, what is this guy trying to say?

Remember, early, you read that protein in combination with strength training, stimulates MPS (growth) more than just eating or strength training alone. So, what many young athletes and coaches fail to recognize is the absolute necessity for protein ingestion immediately following a strength training session is needed to maximize MPS. 40 grams of protein is not needed to do this. A glass of milk (8 oz of milk has 8 grams of protein) contains both whey, casein, and all of the essential amino acids needed to build muscle. And a glass of milk is cheaper than a $3.69 bottle of muscle milk (26 or 27 g of protein) and also contains carbohydrates, which may stimulate a small amount of muscle growth through an insulin-mediated response (completely different topic).

So, what you should do immediately after every strength training workout to maximize your body's muscle building capabilities is consume an easily digestible source of protein such as 1 -2 servings of yogurt or milk, a small scoop of whey protein with water or milk, or a premade recovery shake with about 10-20 grams of protein.

For More information on this topic:

1) Watch the Fuel Factor Protein Presentation (coming shortly at www.nevergoempty.com)

2) Visit Gatorade Sport Science Institute @ http://www.gssiweb.com/Podcast2.aspx to listen to their experts on science of protein and exercise podcasts to learn more

A lesson learned....the hard way

2008-09-09T08:45:00.008-04:00

This past weekend, I made my yearly trip to State College, Pennsylvania to catch a Penn State football game with my brother. The 6 hour trip (only 3 hrs for my brother, so i make him drive us to the game) to PA isn't all that bad, especially when you are thinking about how much fun the game is going to be.

If you are a college football fan, then watching a game at Beaver Stadium is a must. Make sure you wear something navy or white, otherwise you will stick out worse than a Red Sox's fan at Yankee stadium.

Penn state has been in the news a lot lately, but not because they are ranked in the top five this year. Well, at least not yet. Recently, Penn State's off-field problems were highlight by ESPN on June 25, 2008. There have been numerous player citations since 2002, according to this report. What made matters worse, was right before this past weekend's game, PSU had to suspend three key players for off-field violations. Adam Rittenberg's espn.com article quoted Joe Pa's response to the recent situation, which I think applies to any athlete, in any sport, who represents any school. "My feeling on all of this is they have a responsibility to the program, they have a responsibility to themselves, to their family." "They have a responsibility to their teammates."

How does this fit into a younger athlete's life? Well, each year NC public high school athletes must sign their school's form, which includes the NCHSAA Regulations Student Athlete Pledge. This pledge states, "I know the behavior expectations of my school, my conference, and the NCHSAA, and hereby accept the responsibility and privilege of representing this school and community as a student athlete." As an athlete, you do have "extra" responsibilities to the school and team you represent. Every time an athlete does something wrong, or a program violates regulations, the media is quick to cover the story. The fans are quick to judge, and others are labeling your program as dirty, uncontrolled, and poorly coached.

Coach Gaine's quote from the movie Friday Night Lights (2004), is one of my favorite quotes in relation to sports. "Being perfect is not about that scoreboard out there. It's not about winning. It's about you and your relationship with yourself, your family and your friends. Being perfect is about being able to look your friends in the eye and know that you didn't let them down because you told them the truth. And that truth is you did everything you could. There wasn't one more thing you could've done. " - Coach Gaines

The question to you is, are you doing everything to not let your teammates down?

Heat and Hydration - A high school football game

2008-08-23T20:30:00.000-04:00

I am watching Cathedral vs. #22 Carmel a high school football game on ESPN. First off ESPN is showing high school football. Carmel is the 2007 Indiana state high school football champions. How cool is that if you are on either one of those high school teams. ESPN plans to show 20 High School games. Second, I am so psyched for football to start, that I am watching a high school game. Heck, if pee wee football was on, there's a good chance that I would be watching it.

Let me set the scenario for the televised game. First game of the season. Its 100 degrees plus on the field in Carmel, Indiana and nearing the end 3rd quarter. I have been watching the game for less then 5 minutes, and the announcers have said, "he's now bothered by cramps now," at least 12 times. Other quotes I have heard are "these early games, its hot, it almost doesn't matter how much you hydrate. The cramps are effecting everyone." "Man those things hurt." "It's got to effect the playing calling. It takes the running game away." "These guys are having trouble moving." They keep going on and on about cramps. The game is definitely being effected by the hydration status of the athletes on the field. The star quarterback is out with cramps (he's committed to Kentucky), the star fullback has been out since the second quarter, guys are holding their legs and hamstrings every time they get tackled. This is a prime example of the importance of hydration and its importance to on field performance.

Watching this game just reiterates the importance of hydration as a Fuel Factor. Dehydration leads to declines in performance and also increases the risk for such things as cramps (which are obvious in this game), muscle strains, and more serious issues related to heat illness and exhaustion. To prevent the cramps the trainers are giving all the kids sports drinks as well as additional electrolytes to help prevent or subdue additional cramping. I am sure that trainers and coaches discussed the possibility of the heat causing cramps and dehydration, but how many of those players actually took a preventative approach.

If you want to keep performance at maximal level, then you must follow simple hydration tools. These tools become increasingly important with increases in heat and humidity. Fuel Factor preaches the UBW ("u be dub") hydration method. U for Urine, B for body weight, and W for (water bottle). Gatorade promotes "WUT." W for Weight, U for Urine, and T for Thirst. Both methods should be used on a daily basis by athletes to help ensure they remain properly hydrated so that one, dehydration does not occur, and two, performance declines caused by fluid loss do not occur.

If you want to learn more about hydration, or are just curious about hydration issues, the Gatorade Sports Science Institute's Sport Science exchange 97 Volume 18 (2005), the American College of Sports Medicine's Position Stand - Exercise and Fluid Replacement (2007), and if you are local greensboro, NC athlete, Fuel Factor has two articles on hydration. The Fuel Factor articles can be found on our website (www.nevergoempty.com)