Wow it feels like forever!

It truly feels like it has been forever since I have been able to post anything!  I just finished up my 1st quarter of chiropractic school last week and trying hard to enjoy my 3 week break before heading back.  Still having to work full time, but hey, one less thing for a bit is a nice thing!  I was able to get a six week pass at the gym I went to for several years here at home so that's exciting!!!!  Anyway, I hope to put together a couple of informational posts in the next few weeks to share and for anyone out there actually reading this, hope you're well!!!!

Remember, stay focused and happy training y'all!

Boost Your Workout with Music

Two of my favorite things in life are working out and music.  So why not combine them and get the best of both worlds!  In all seriousness, listening to music while working out can increase your ability to train and in that way, help to boost results.  If you take a second to think about it, it isn’t really hard to see how music can help you increase the intensity of your workouts.  Throughout history, music has been used to illustrate and illicit emotions and to create moods.  Choosing music that creates the mood for the type of training that you’ll be engaging in is important.  For heavy weight lifting or sprinting workouts, it makes sense to choose a powerful, face-paced type of music.  For yoga or meditation, go with light and expressive instrumental type music.  They even make waterproof MP3 players these days, so you can listen to music while swimming!  http://www.amazon.com/Underwater-Audio-Waterproof-Swimbuds-Bundle/dp/B00CELMZG0  Pretty cool indeed!

Music can help us to block out the distractions that often times cause us to lose focus during our training sessions.  Whether it’s the pain associated with exercise, or it’s the chatter from others in the gym, distractions are ever-present in our environment.  Music can help us to eliminate these and help us to be able to really focus in on the workout.

The only consideration that I suggest you keep in mind is to never listen to music while exercising near traffic or in an environment that you need to be aware of and hear your surroundings (such as road biking).  Most races do not allow competitors to use headphones during events for this very reason.

So go out and buy some upbeat tunes to crank through the ear buds during your next workout.  Use this as a motivator to get in your workouts.  If you make it through a couple weeks of training, reward yourself by purchasing a new playlist’s worth of music to listen to for the next couple of weeks J Have fun coming up with different playlists for different types of workouts.  I have a different playlist for my runs and my weight training workouts and the music really helps me on days that I am dragging and lacking the motivation to step foot in the gym.  Like the Doobie Brother’s sang “music is the doctor, makes you feel like you want to.”

Stay Focused and Happy Training Y’all!!!!!

Simple Clean Eating Plan

I am often asked for nutritional advice by people looking to lose weight and the single best piece of advice that I can give a person that wants to lose weight is to lose the processed foods.  Processed foods are full of weight loss sabotaging ingredients and offer very little nutritional value.  Instead of starting out by counting calories or grams of this and that, begin replacing the processed foods with whole and nutritious food options. 

I am an advocate for eating 6 small meals per day verses 3 large meals.  I subscribe to the belief that eating consistently throughout the day keeps the metabolism firing, as well as supplying you with a steady stream of energy…all day long.  When you consume large, heavy meals your body requires a lot of energy in order to break those meals down digestively.  This leaves you feel tired, lethargic and sleepy, all of which are the opposite of what we need to make it through our day.  Aim to have a meal every 2 to 3 hours during the waking hours.  I eat a protein rich diet as it helps with building and repairing muscle, and you’ll find that having a decent amount of protein with each meal will leave you feeling fuller for longer.  Protein takes a while to break down and digest so this is where the prolonged satiety comes from. 

Here are some simple meal ideas to get you started:

Breakfast:  3 whole eggs (you can cook 1 whole egg and 3 egg whites if you have high cholesterol) and ½ to 1 cup of plain oatmeal.  Sweeten the oatmeal with several packets of stevia.

Meal #2:  2 cups of skim or almond milk and one scoop of whey protein powder.  If you are targeting weight loss, find a protein powder without added sugars.

Lunch:   8 oz. of baked flounder fillets, 1 medium sweet potato (baked, not microwaved), 1 ½ cups of steamed broccoli.  I flavor the meal with Old Bay Seasoning or simple salt and pepper.  Adding pepper (cayenne is best) can increase the body’s core temperature slightly which translates into increased metabolism.

Meal #4:   2 cans of chunk light tuna in water drained, 1 small baked potato, 1 ½ cups of steamed green peas.  Peas are a great source of protein and season this meal the same as the prior meal.

Dinner:  Veggie Stir fry using all of my favorite vegetables and those that I was able to get on sale this week.  Always go with carrots, celery, greens of some variety (turnip, mustard, chard or kale), mushrooms, green bell peppers, onions and any others that you want to add.  I brown a packet of tofu in another frying pan and serve on top of my stir fry.  Make certain to get organic non-GMO tofu!!!!  I season the stir fry with fresh pressed garlic (up to 3 cloves depending on preference) and use Bragg’s Liquid Amino Acid which is a great substitute for traditional soy sauce.

Meal #5:  1 cup of Greek Yogurt (Plain) and one scoop of whey protein powder

You can easily replace the fish with lean chicken breast or lean seafood of your choice, but I suggest avoiding pork and red meat if targeting weight loss.  Interchange the vegetables with other “green veggie” options such as greens, cabbage, green beans, asparagus, etc.  I always choose sweet potatoes over white potatoes because of the increased nutritional content of the sweet potatoes but you’re fine to switch it up from time to time, just make certain you aren’t using either variety of potatoes that are any larger than a baseball. 

The above meal plan is also great for muscle building!  The only tweak that I would make is going with 6 whole eggs in the morning for breakfast and the full 1 cup of oatmeal (that’s 1 cup uncooked which yields several cups after it’s cooked).  As a general rule of thumb in order to build muscle, we need to aim for 1 gram of protein per pound of body weight.

Hope this helps!  Stay Focused and Happy Training Y’all!!!!!!

Simple High Protein/ Low Carb Cookies

I'm all about getting plenty of protein in each day and always looking for creative ways to stay satisfied in the process.  Here's a great high protein peanut butter cookie recipe that is as easy as it is yummy!

What you'll need:

1 egg
1 cup of natural peanut butter
15 packets of Stevia
1 scoop of chocolate protein powder (or your choice of flavor)
1 tablespoon of cinnamon or nutmeg
1/4 cup skim milk


What you'll do:

Preheat the oven to 350 degrees. Combine all of the ingredients into a mixing bowl and mix them together until you get a nice blending of all ingredients.  Take out a baking sheet and cover it with a single layer of wax paper.  Then simple roll the cookie mixture into small balls about the size of a golf ball and place them on the wax paper, while flattening them out a bit with your fingers.  Then pop them into the oven and cook for 10 minutes.


That's it folks and you'll have a pretty much guilt-free high protein snack that will satisfy your craving and help you stay true to your clean nutrition goals :)


Stay Focused and Happy Training Y'all!!!!

Adding a Little Variety to Your Weight Training Routine

If you've read any of my previous posts on weight training or ever trained with me, you might know that my approach to weight training is to increase build muscle mass and increase strength....period.  Over the years I've tried a lot of different approaches to training, yet what I have found to be the best bang for your buck training modality is low reps and high weight.  To go a step further, I combine 2 compound exercises with 2 auxiliary/isolating exercises for a total of 4 exercise per body part.  Each week I strive to bump the weight up a bit, at least on my last set of 4 reps.  I've religiously trained this way for the last several years and I am consistently putting on muscle and keeping my body fat percentage relatively low.  That isn't to say that I don't see a need in changing things up from time-to-time to stem new growth and to allow the mind a respite period from the week in and week out, heavy-as-you-can-go, style of training that I do and suggest.  So...... how can you go about spicing things up you say?  I say get creative.  You can do super-sets (such as curls followed immediately with triceps extensions or leg extensions immediately followed by hamstring curls, etc.), giant sets where you do 3 to 4 exercises back-to-back-to-back, or as I prefer doing, a week of high repetitions for each exercise, for each muscle group.  I throw these weeks of high reps in about once every 8-10 weeks or when my mind and body need a little something different.  After that week though, I am right back to heavy weight, low reps.  You could also switch up exercises (keep the 2 compound, 2 isolating movement approach though), work muscle groups together more than 1 time a week such as combining back and biceps on one day, the chest and triceps another, legs and shoulders on a third day and doing this for 6 workouts during a week period or something. 

Again, experiment around here and see what works best for you, but only change things up no more than every 8th week of training, and for no longer than a week at a time.  Sometimes we all need a break and even though most of us exercise fanatics are creatures of habit, you'll reap some serious benefits from changing up your game a little from time to time!


Stay Focused and Happy Training Y'all!!!!!

Health Benefits of Watermelon

One of my all-time favorite foods is watermelon, so it’s almost funny given the amount of foods that I have written about I have waited until now to discuss the health benefits of this yummy, juicy treat full of nutrients.  Watermelon is approximately 96% water, so during the summer it is a great way to increase fluid intake and to rehydrate after exercise.  It is also high in Lycopene, which is a phytonutrient that is great for heart and bone health. 

Watermelon is high in both flavonoids and carotenoids (powerful antioxidants) that are responsible for its anti-inflammatory properties.  The lycopene is also a powerful anti-inflammatory, and all the antioxidants help to reduce and repair the damage of free radicals.

Watermelon is high in beta-carotene and is a decent source of Vitamin C.  1 cup of watermelon provides 20% of the RDA of vitamin C.

Watermelon is high in the amino acid citrulline, which the body converts to arganine.  Arganine has been linked to decreased blood pressure.

Watermelon is a good source of B vitamins, which are important for metabolism and energy production. 

Watermelon is high in vitamin A and along with the lycopene, this helps to reduce the risk of vision loss and eye-related disease.

Soon, I will post a video of how to quickly cut up and serve a watermelon, without creating the huge mess that is often associated with cutting one up! 

Stay Focused and Happy Training Y’all!!!!!!

Off Season "Bulking" to Gain Muscle

With the end of summer rapidly approaching, many of us are finishing up our seasons of athletic endeavors.  While in some ways this is a little sad, trust me I hate the cold weather that I know isn't too far away, it is an exciting time in terms of training approach.  I always go into the fall and winter months with a goal of increasing strength and muscle mass and I set up my training programs in order to facilitate this.  Being a triathlete, I pretty much burn myself out by this time of year with swimming, biking and running, so changing things up and focusing in on weight and cross training is a breath of fresh air....albeit cold air BURRRRR! 

To be completely honest here, my approach to weight training doesn't change during the off season all that much.  I still use the heaviest weights that I can safely move and I use 4 exercises per body part for sets of 10, 8, 6, and 4, yet the exercises I choose do change up a bit.  I am a huge advocate for using machines vs. free weights during the in-season phase of my training year to reduce the risk of injury, but the off season is go time for heavy compound free weight movements.  What exactly do I mean???? Squats, dead lifts, dumbbell benches and overhead presses!  Those old-skool movements that have been the foundational lifts of every sporting champion in the last century and a half!  It is important that you learn correct form and utilize it in order to prevent injury with these exercises, yet once you master the movements and start piling the weight on, you'll see huge gains in terms of strength and mass in a realitively short period of time.

The way that I set up my workouts is that I do one body part per workout.  I then perform 2 compound exercise and 2 auxillary type movements for each body part.  Compound movements are those lifts that incorporate more than one body part into the exercise (think of how squats work multiple areas of the leg and entire lower body).  Auxilalry movements are the more isolated exercises that target only one muscle group such as leg extensions for the quadriceps.  This way by doing the compound movements, you target growth and mass building, then with the auxillary movements you're working towards shape and toning.  Those heavy compound movements trigger the body to release growth hormones.  Shape and toning is still important areas to target even in the off season.   It's also an important focus even if you are "bulking" as bodybuilders and athletes often do to increase size and strength.....which takes us into the next topic.

So what's my stance on bulking (purposely gaining weight in order to increase muscle mass and overall size)?  Honestly, I feel like it is a great way to give yourself a break from the strict in-season approach to diet and training that most athletes follow.  You have to mentally prepare yourself to put on weight, as some of the weight is naturally going to be body fat, yet by taking a methodical and modest approach to bulking, you can decrease the amount of fat gain while still putting on a nice amount of muscle.  The trick is to maintain a clean diet and allow your increase in calories to come primarily from proteins, then carbs, and finally healthy fats.  Also, don't go over board and eat whatever you want when you want because I can say from experience that the only thing you'll noticably gain is body fat!  And the more fat you put on, the harder you'll have to diet come preseason.  Don't consider the weight gainer powders, which aren't any fun and I always opt for real, whole and healthy foods over powders and supplements when it comes to nutrition.  Target upping your daily caloric intake by 200-250 calories per day and monitor your progress.  If it appears that the weight gain is primarily muscle and not body fat, then you can up the calories a little more each week (roughly 50 calories per day) and see what the result are.  On the other hand, if 250 extra calories per day makes you appear to gain primarily body fat, back down in 50 calories increments as you experiment.  It's about finding the ratio that works for you! 

So what about cardio?  Should you do it year round?  My answer is absolutely yes!!!!!  Cardio training in my opinion is the fountain of youth.  For every hour of cardio you do, you extend your life span by 2 hours!You can drop the cardio verses your in season training frequency, but still do a minimum of 4 sessions per week at a minimum of 20 minutes per session.  Make certain these sessions are at a moderate intensity.

So that's it y'all!  Once your season wraps up, consider hitting the weights and put on some muscle mass so that next season is even more of a success!  This goes for you ladies as well!  I know using the term bulk probably scares most women, but by taking my moderate approach and continually monitoring your progress, the bulking due to fat gain will be minimal and the lean muscle mass gains will be substantial! Always remember, muscle equals faster metabolism, which will really make a big difference come next spring when we work towards our "beach bodies!"

Stay Focused and Happy Training Y'all!!!!!! 

Hunter Subaru LPC Triathlon Race Report

I had an incredible time competing in the LPC Traithlon in Hendersonville, NC today!  Although the weather was pretty miserable (rain pretty much the whole time and temps in the low 60's) this truely was one of my favorite events!  Given the fact that I start chiropractic school at the end of next month, I knowingly realize that this was more than likely my last tri for the next several years, as I will be a poor college "kid" with kids for a while. 

We started off the morning with a short and fast 200 yard swim in an indoor pool.  Of course as my luck would have it, as I jumped into the water to start, my goggles came off down around my neck and I spend the next couple of seconds struggling to get them back in place.  I swam the entire 200 yards with the right lense full of water and the left one mor than half filled!  Not my ideal way to get started, but I was happy with my time of 3 minutes and 34 seconds. 

Transition 1 took us out of the pool and up a slight hill to the transition area where I rock and rolled getting into my cycling shoes and on to the bike.  This was a challenging 17 mile course through a beautiful and quite hilly section of landscape here in Western NC.  There was one tough climb about halfway through the course that was very much a "lung buster" and made this 200 pound country boy wish he was about 50 pounds lighter at that moment (but only at that moment)!  The rain and wet roads made me a little more cautious than I would have been otherwise, so my bike time was a couple of minutes slower than I had hoped for.  Overall, not a terrible time of 52 minutes and 48 seconds (my goal was 50 minutes flat).

Transition 2 was a little slower as I came out of the cycling shoes and helmet and into my Fila Skele-toes running flats.  Check out my earlier blog post on reviewing these shoes be cause I love them and dollar-4-dollar you cannot get a better lightweight running flat for the money!  I always have to face the fact that I am not a super fast runner.  On a good day in a sprint triathlon on a flater course I am a 21 to 22 minute 5K runner.  Today, I was much slower as this was a preety tough and hilly 5K.  I finished up the run which took us a gradual climb for the first half and then out through a grassy meadow and around a running track for the finish.  My run time was a disappointing 25 minutes and 48 seconds, but all in all I was very happy with my total time of 1 hour and 24 minutes, which was good enough for 14th overall and 3rd in my age group.

Check out my 3rd Place Age Group Finisher Medal:

I absolutely love the fact that these are handmade ceramic medals, which have so much more character and creativity that the standard ol' generic medal variety!

The post race activities of this race were incredible!  Had yummy sub sandwiches (veggie subs for me even!!!) from Monte's Subs in Fletcher, NC so if you are ever in the area, you must check these guys out.  The sandwiches were incredible I swear!!!!!  They're was also yummy frozen yogurt from Strawberry Hill Frozen Yogurt in Fletcher, NC and I chose the pretzel flavor which was aamzing.  Gotta stop by here too if you're in town!  Therr were free massages and energy patches, free water bottles and other nice things.  The SWAG bag was one of the better ones I have gotten at a race and the Race tees are these awesome vintage style tees that I am sure I have a pic of me in on here sooner or later :)

So, if you are looking for a late season race next summer in NC, you must put this one on your list.  Trust me, Western NC is a great vacation spot here on the East Coast so give it some serious consideration!  You won't regret it!


Stay Focused and Happy Training Y'all!!!!

The Importance of Dairy Based Proteins

There are two different types of dairy proteins that you should consider adding into sports nutrition diet as a means to building muscle and to adequately recover from your workouts.  These dairy proteins are whey and casein.  Whey protein is the more popular of the two and is widely used in many protein powders on the market today.  Whey protein is a high quality source of complete protein and is easily digested and assimilated by the body.  Casein protein is also a high quality protein, but it is important to note that is digests and absorbs into the body and muscles at a much slower rate.  Therefore, most sports nutritionist recommend consuming a combination of whey and casein proteins particularly after workouts in order to provide the muscles an immediate source of protein, as well as a slow-releasing type protein in order to stimulate recovery and growth for several hours following an intense workout.  It is also recommended that you consume casein protein before bed each night in order to provide the muscles with a continual source of protein and amino acids as a means to prevent muscle breakdown between your last meal of the day and breakfast. 

Instead of buying both a whey and casein protein powder (which would be relatively expensive) I combine a cup of plain Greek yogurt with a scoop of whey protein and eat each night before going to sleep.  Greek yogurt is a great source of casein protein, not to mention the health boosting probiotics.  1 cup of Greek yogurt has close to 22 grams of protein and by adding a scoop of whey protein powder, this quick meal will provide close to 50 grams of quality complete protein.

The Amazing Health Benefits of Kale!

Kale is a member of the cruciferous family of vegetables and has recently become a very popular food due to its considerable health benefits.  Here’s a list of just a few of the reasons why you should be adding kale into your Wellness Based Lifestyle nutrition program:

- 1 cup of Kale has 20% of the Recommended Daily Allowance of fiber.  Fiber is extremely important in digestive health and in regulating blood sugar levels (both are important in maintaining a healthy body weight)

- Kale can help to reduce the risk of stomach cancer

- Kale has a high concentration of 2 powerful antioxidants (Carotenoids and Flavinoids) that help to prevent and repair the damage of free radicals and can help reduce the risk of cancer.

- Kale is high in Vitamins A, C and K.  Vitamin K helps to reduce inflammation in the body which is linked to many diseases in the body including cancer and arthritis.  Vitamin K can also prevent atherosclerosis which is linked to cardiovascular disease and stroke.

- Kale is low in calories and fat-free, therefore making it a great food to include in weight loss program.  Being that kale is high in fiber, it also helps you stay fuller for longer periods, thereby reducing the temptations to overeat.

- Kale is high in iron.  Iron is important in liver functioning and in the production of healthy cells.

- Kale can help to lower LDL cholesterol levels (the bad type).

- Per calorie, Kale is higher in calcium than milk.

As the popular bumper sticker here in The Hub City says: “Eat More Kale!”

Stay Focused and Happy Training Y’all!!!!!!

References:

www.mindbodygreen.com and www.healthdiaries.com

Recovery Days: Why We Need Rest

Last night I struggled with making the decision whether or not I should get some sleep (I was totally beat and sore from a week's worth of hard workouts) or push through what I knew would be a slow and low-key indoor bike training session.  I have my race coming up a week from today, yet would a low-quality spin on the bike really do anything to help my chances next week?  On the other hand, am I just being lazy or will I set up a pattern of allowing myself to skip workouts when I just don;t feel like doing them?

This isn't an uncommon situation for anyone that is dedicated to their workout program and Physical Wellness.  I always promise my personal training clients that eventually, after sticking with a program for 60 to 90 days, they will actually feel worse for missing a workout than they do during an after a workout!  That's a very hard concept to grasp initially when you're just trying to make it through a workout after years of sedentary living.  From my own personal experience, I encounter every emotion from anger to sadness when I don't get a chance to exercise on a daily basis and I also battle with anxiety and depression on those days.  Let's just say I am addicted to the endorphin release that exercise brings! 

But, there is always a but........ Whenever we work out, the body needs time to recover.  That's no secret.  It's also no secret that it is actually during the recovery phase that the body's muscles grow and become stronger.  If you don't allow the body to recover guess what?  The muscles don't grow, your fitness levels don't increase and the risk of injury increases exponentially.  Without adequate recovery, there is also an increased risk of overtraining which is a pretty nasty condition that leaves you feel fatigued and all around horrible.  Overtraining is just as it sounds, you've trained too hard and too often, and the result is the body hasn't been able to recover from the physical demands you've place on it and now it is beginning to shut down in order to get you to stop putting it under the physical pressure you've been putting the body under.  Also, whenever people's training loads are too high (myself included here as I have experienced this) you'll typically see a dramatic increase in illnesses due to a weakened immune system.  If my training volume in the winter is high, like it was this year as I prepared for an Ironman distance triathlon, I can pretty much expect to battle with head colds, chest congestion and other nagging sicknesses that can sideline your fitness and training goals of you aren't careful.  Taking the conversation to the weight room, too high of a training volume with weigh lifting can lead to muscle tears and other injuries which can leave you in a world of pain, or even worse under the knife of a surgeon. 

So the long-and-short of it is this: if you're somewhat tired and feeling a little lazy it's one thing.  In this case, push through it, dig deep and find the motivation to get in your workouts.  On the other hand, if you're having a hard time staying awake, you feel sick or you're experiencing a lot of soreness in the joints and muscles from earlier workouts (a big indicator that you've not recovered from those previous workouts) take a rest day and allow your body to catch up.  You'll actually get more benefit from resting than you will from pushing through a sub-par effort.  Think quality over quantity!  Also to avoid overtraining, make sure that your nutrition is just as well thought out and you put as much effort into it as you do your training.  This is where most people miss the mark and 4 time Mr. Olympia Champion Jay Cutler once said that it is impossible to overtrain if you're eating enough food to support the level of training you're doing.  I don't know if I can literally buy into that statement, but I do agree with where he is coming from.  Nutrition plays a pivotal role in our ability to train at a high level.  Simple things like taking a multi-vitamin on a daily basis and making certain you're consuming close to a gram of protein per pound of bodyweight are good places to start.  Adding in varieties of fresh fruits and veggies each day will flood the body with micronutrients needed and antioxidants that can help reduce environmental damage to our bodies and muscles.  Also, drink at least 2 liters of water per day, as dehydration can increase the likelihood of overtraining!  In addition to that, LISTEN to your body!  If it's telling you to back off, then maybe it's time to do so.  Whether because you rest up willingly, or due to an injury or sickness, you're going to have to rest up if you're training volume gets to high and you aren't adequately recovering from your workouts!

Stay Focused and Happy Training Y'all!!!!! 

Should You Exercise When You're Sick????

Making the decision whether or not to continue with your exercise program when you're under the weather is something that most of us will be faced with at one time or another.  This month in my column on My Fitness Tunes, I answer this question and even share with you some simple guidelines to consider to make the decision a much simpler process.  Please check out the below link for the full article:

http://www.myfitnesstunes.com/should-i-exercise-when-ill

How Much Exercise Do You Really Need?

As a fitness trainer, this is one of the most common questions that I get.  In order to accurately answer this question, you first have to understand the nature of your fitness goals.  The minimum amount of exercise that I recommend is the guideline used by the American Heart Association.  They suggest that in order to improve health, a person should exercise and average of 30 minutes per day, 5 days per week.  This means engaging in an exercise-focused activity that elevates your heart rate during the entire duration of the workout.  My philosophy of exercise is that in order to live a Wellness Based Lifestyle, and exercise program has to incoporate 3 areas of fitness: Strenght and Resistance, Flexibility, and Cardiovascular training.  The most simple way to ensure that you are hitting all 3 of these areas is to set up individually targeted workouts such as on Sundays do a 30 minute bike ride, Mondays do a weight training or resistance training session, take Wednesday off, then on Thursdays engage in a yoga routine, Saturdays you can do a workout at home that hits on cardio, resistance and stretching, and finally use Sunday as your 2nd rest day of the week.

If your fitness goals are more specific than general health improvement, then obviously you'll need a more targeted and detailed workout program.  I can help you with setting up a program that will produce the results that you're looking for whether it's weight loss, athletic improvement, muscle building, or simply to get more in shape.  Contact me today at the link on my website www.issacertifiedtrainer.com/christopherweaver and let's discuss how I can help you! I do both one-on-one and web-based training programs at affordable rates!

Please Like Me on Facebook!!!!!

Hi everyone! Just wanted to ask you, if you haven't already, to take a second and like my personal training page on Facebook: https://www.facebook.com/ChristopherWeaverBS.MA.CFT?ref=hl  Out of the next 10 likes that I receive on the page, I'll randomly select one person to give a free copy of my book to! Thanks for the love y'all!

Some of the Health Benefits of Garlic

Garlic is a pretty amazing food in terms of health boosting properties and in my opinion a delicious way to spice up almost any lunch or dinner meal!  One thing that I want to point out prior to discussing the benefits is that it is important to eat garlic in its raw form if possible.  Cooking can destroy some of the antioxidants and enzymes responsible for its benefits.  Here are just some of the many health benefits associated with garlic:

- Garlic is linked to a reduction in stomach ulcers and stomach cancer.

- Garlic can help in the prevention of colon cancer and in the event of cancer cells being present, garlic has been shown to prevent the growth and spreading of these cancer cells.

-  Garlic has anti-clotting properties and can therefore reduce the risk of stroke and heart disease.

- Garlic has been shown to help reduce blood pressure.

- Because of its high antioxidant properties, Garlic can protect the body from the damage of free radicals.

- Garlic can help to reduce inflammation in the body (which is a known cause of disease and other ailments)

- Garlic can help increase immune system health.

- Garlic is a natural anti-viral and antibacterial agent and can help in combating the symptoms of the cold and flu.

- Some studies link Garlic to a reduction in the risk of developing prostate cancer.

- Some preliminary research has found support for garlic aiding in the regulation of fat cell production in the body.

- Garlic can help reduce LDL cholesterol and triglyceride levels in our blood.

If you aren’t currently consuming garlic, there is a plethora of research out there to support the need to do so in order to live a Wellness Based Lifestyle!  So eat up!!!!

References:

www.healthdiaries.com and www.whfoods.com

Stay Focused and Happy Training Y’all!

Please Check Out Scale Down Nutrition Club for your Supplement Needs!

So I've recently partnered up with Jeff and Patti Rogers over at Scale Down Nutrition Club in S. Florida and I have to tell you guys, their weight loss story is nothing short of remarkable!  They have a combined weight loss of over 300 pounds!  I wanted to do a quick blog to let you guys know that Scale Down Nutrition offers quality supplements to help make sure you're giving your body all the nutrients it needs in order to live a Wellness Based Lifestyle.  If there is one thing these guys know about, it's weight loss and in addition to natural supplements to help in that area, they also offer a whole line of sports supplements.  Check them out and ask them how they can help you on your path the wellness!  Be sure to tell them that I sent you that way so they'll take extra good care of ya!

https://www.facebook.com/scaledownjeff#!/pages/Scale-Down-Nutrition-Club/275612802465440


Stay Focused and Happy Training Y'all!!!!!

Please Grab a Copy of My Book!!!!!!

If you have yet to grab a copy of my book "Simply Wellness: Learning to Live a Wellness Based Lifestyle One Day at a Time," please do at Amazon or on Kindle!  It's full of tips for happy and healthy living, as well as a simple resistance and flexibility routine, and some yummy recipes that are cheap and simple to make!!

Here's the link to it on Amazon:
http://www.amazon.com/Simply-Wellness-Learning-Based-Lifestyle/dp/1484144015


Stay Focused and Happy Training Y'all!!!!!

The Amazing Health Benefits of Turmeric

Turmeric is a popular Indian and Asian spice that is also responsible for the bright yellow color of mustard.  The active “ingredient” in it is called curcumin, which is the substance responsible for many of turmeric’s health benefits.  It’s a powerful natural anti-inflammatory, so if you are looking for an all-natural way to reduce the inflammation associated with exercise and daily activities, consider adding a dash of turmeric to your next meal!  Here are some of the other benefits of this incredible spice:

- Studies have found that turmeric can inhibit the growth of certain cancers including skin, breast, pancreatic, and prostate. 

- It can be used to disinfect cuts and minor abrasions, due to its natural antiseptic           properties.

- It is a great way to detox the liver and some studies have concluded that it can help prevent cirrhosis.

- It has been used for centuries as a natural pain killer.

- It can aid in fat metabolism and therefore help with weight loss and in maintaining a healthy body weight.

- It can help to treat inflammatory skin conditions such as psoriasis.

*****One consideration that I do want to point out is that if you are pregnant, consult with your medical doctor before beginning to use turmeric as it has been shown to be a mild uterine stimulant. 

Stay Focused and Happy Training Y’all!!!!!

References:

www.drweil.com

www.healthdiaries.com

www.globalhealingcenter.com

Health Benefits of Chard

There are several varieties of the leafy vegetable chard, such as Swiss and Rainbow chard, and it’s among the healthiest food options available to us.  Here a quick list of some of the health benefits that chard offers:

(1)    Chard is high in micronutrients including vitamins E, K, Niacin, Folic Acid, and the minerals potassium, manganese, magnesium, iron, calcium and zinc.

(2)    Chard is high in cancer-fighting antioxidants including lutein and quercetin.  Lutein is extremely important in eye health and can drastically reduce the risk of Macular Degeneration (the leading cause of blindness in older adults).

(3)    Being high in phytochemicals and cholorphyl, chard can help reduce the risk of cancer.

(4)    Chard is a good source of fiber which is important for digestive health, cancer prevention, and weight management.

(5)    Because of its high fiber content and the presence of syringic acid, chard can assist in regulation of blood sugar levels, which is important in prevention and management of Type-II Diabetes.

References:

(1)    www.everynutrient.com

(2)    www.healthdiaries.com

Stay Focused and Happy Training Y'all!!!!!!!

Inspire Others with Your Commitment to Fitness

One of the most rewarding things that I can say about my daily commitment to fitness is how it inspires my children to be active as well.  Leading by example simply is one of the greatest things that we can do each day.  By doing so, we walk through this life with dedication and integrity, which I promise you will inspire those around us.  With more an more children being classified as overweight and obese, now is the time that we as adults act together to do something to change this trend.  If your children see you exercise, see you make healthy choices with your nutrition, and hear you talking about ways to live a Wellness Based Lifestyle, they're much more likely to adopt these same healthy habits!  So if you aren't getting out and being active with you children, please make a commitment to do so RIGHT NOW!

Stay Focused and Happy Training Y'all!!!!

Tips for Not Blowing Your Nutrition at Your Next Summer Party

Listen, I get it, its summer which means it is time for holiday gatherings, family get-togethers and lots of fun-filled cookouts.  But, what summer cookouts are not is an excuse to completely blow your nutrition and compromise the fitness gains you have worked so hard to achieve over the winter offseason and the spring shape-up periods!  Here are just a few tips I came up with to help you stay true to your nutrition plan and to keep yourself well hydrated during those hot summer outdoor get-togethers:

(1)    Opt for veggie burgers and meatless hotdogs.  These options can still be grilled alongside the meat varieties on the grill and have substantially fewer calories and saturated fat as do beef burgers and hotdogs.  These options also have a high protein content, so my fellow weight trainers don’t despair, you’ll still get in your protein J

(2)    Fill up on fresh fruits that are typically a part of any summertime gathering.  Watermelon is a staple at any cookout, so eat up!  Watermelon is 96% water, so you’ll stay hydrated.  It’s also a great source of electrolytes which can help you avoid dehydration…. Which is an issue with our next tip (alcohol)

(3)    So of course most cookouts are going to have alcohol right?  Be smart and have only a couple of drinks if you must (remember studies have shown that consumption of 24 ounces of alcohol or more can have a negative impact on testosterone levels).  Choose low-carb beer varieties such as Michelob Ultra or Miller 64 and even better would be red wine.  Red wine has a high content of cancer-fighting antioxidants.  Alcohol provides 7 calories per gram, so do the math.  It doesn’t take many drinks to seriously rack up the calories!  Keep in mind that alcohol also has a dehydrating effect on the body.

(4)    Drink lots of water.  Water obviously will keep your hydrated, but it will also help you to feel full, which translates into less chances of overeating. 

(5)    Eat baked potato chips instead of the deep fried varieties.  If you’re worried that the host won’t have baked chips available, bring your own and be prepared to share!  There are several companies that offer baked chips and they have less calories and no yucky hydrogenated oils like their fried chip cousins.

(6)    Have a healthy meal before you go.  This can help reduce the likelihood of overeating at the party, if not help you avoid eating at all while there.

(7)    If there is a pool, swim your heart out.  You’ll totally get in a great cardio workout by simply treading water, getting in and out of the pool, and doing your world-famous cannonball off the diving board. Even horseshoes and ladder-ball burn more calories than lounging in the lawn chair talking about your glory days J

So these are some simple tips that came to mind as I sit here thinking about weekend cookouts.  We work hard to keep ourselves fit and living a Wellness Based Lifestyle, so don’t let these fun get-togethers be a set back!  Get creative and it will be much easier to avoid pigging out at the next Pig-Pickin’

Stay Focused and Happy Training Y’all!!!!

Simple Low Carb/ High Protein Meal for Muscle Building and Recovery

Listen y'all, it doesn't get any simpler than this to put together a super high protein, muscle building meal!  This is my seafood salad recipe and not only is it simple, it's cheap!

Combine these ingredients and chow down:

- 1lb. of imitation crab meat (unless you have the money to use real crab!)
- 1 can of sweet peas
- 20 green olives, sliced
- 1 small to medium red onion
- 2 tablespoons of Vegenase or Light Mayo

I simply throw these ingredients into a metal mixing bowl and stir around really well, making sure to evenly mix in the mayo.  This recipe should yeild 2 hearty servings, large enough for two of your 5-6 daily meals! Also a great post workout meal due to the high protein content and the carbs from the peas will help replenish some of your depleted glycogen stores.

Stay Focused and Happy Training Y'all!!!!!!

      

Why You Need Exercise If You Suffer From Arthritis

Here's my article this month over at My Fitness Tunes:
http://www.myfitnesstunes.com/exercise-and-arthritis

Check it out for even more information regarding exercise and arthritis, which is a disease affecting 50 million Americans currently and on the rise.

Exercise is a Must for Arthritis Sufferers

One of the most effective ways of dealing with the pain and stiffness associated with arthritis is exercise.  Exercise has been shown to effectively prevent and treat most of the symptoms associated with all forms of arthritis.  If suffering from arthritis, some considerations for types of exercise include workouts that focus on flexibility and increasing the range of motion of the joints (such as gentle and restorative yoga), strength and resistance training (to increase the strength of the muscles that support the joints and for skeletal health) and low impact aerobic exercise (such as walking, biking, or swimming).  Water exercise is a great option and given that water is much denser than air, you'll experience less stress on the joints while exercising.  Water exercise, such as water walking and water aerobics, burns more calories than performing the same exercises on land.  Lack of activity actually increases pain and stiffness in sufferers, so make certain to get in the American Heart Association's recommended 30 minutes of exercise per day, 5 days per week to combat those nagging and painful symptoms.  Always go slowly while exercising and always, always, always consult your physician prior to beginning any exercise program.

I've written a more in depth article for July's newsletter on www.myfitnesstunes.com and I will share a link to that article as soon as it's published.

Stay Focused and Happy Training Y'all!!!!

What Supplements Should You Consider Using????

I often get asked if there are any dietary supplements out there that I use and recommend?  Now before I go any further here, I want to stress my position on supplements.  Supplements are just that....supplements, meaning that they are meant to supplement your diet and not to be used as a primary source of micronutrients or other needed substances.  Ideally, we should get all the nutrients that our bodies require for optimal functioning from the healthy and whole foods that we consume, yet realistically many days even the most dedicated of us miss the mark.  This is exactly where dietary supplements come into play.  Dr. Andrew Weil is a medical physician that I very much trust and respect and he states that supplements should be used as an insurance policy against gaps in our diet.  So here's the list of supplements that I use on a daily basis:

The first supplement that use is a quality whey protein powder.  Protein is the building block of muscle tissue, is necessary for recovery from exercise, and is used as energy by the body (although not the perferred source of energy...that's carbs).  Whey protein is easy absorbed and assimilated by the body and gets into the muscle tissues quickly.  It's a complete protein, meaning it provides us with the essential amino acids needed.  I use a whey protein powder mixed with water, almond milk or with Greek yogurt several times per day (especially before and after my hard weight training workouts) to increase my protein intake without adding an excessive amount of calories to my diet.  See my pervious blog post of the benefits of Whey Protein.

Secondly, I always take a quality multivitamin each day.  Mulitvitamins give us the needed vitamins and minerals for proper body functioning, including metabolism.  They help us in getting those micronutrients needed for heart health, improved circulation, bone health and in all other functions of the body.  See my previous post by searching for Consider Taking a Daily Multivitamin.

The third supplement I take daily is 2000 IU's of Vitamin D3.  Vitamin D is important for mood regulation and bone health among others benefits.  Dr. Weil suggests this amount each day and reports that most people actually suffer from a vitamin D deficiency.  See my previous blog post on Vitamin D and beating depression naturally.

The final supplement that I take daily is Fish Oil for the Omega 3 Fatty Acids it contains.  Check out the link to my article on Omega 3 Fatty Acid benefits here:
http://www.myfitnesstunes.com/explaining-omega-3s

Always talk with your trusted health care professional prior to adding or deleting supplements to your diet and as always........

Stay Focused and Happy Training Y'all!!!!!

How Much Protein To Build Muscle???

Might as well throw this out there, as it's a question that I've personally gotten and heard asked about a million times...."How much protein do I need to build muscle?" I have read some pretty ridiculous recommendations ranging anywhere from 50-75 grams for a 200 lb. weight lifter per day, to a whopping 300 grams per day for the same size person....yikes! Here's the simple answer and it has wor...ked like a charm for me each time I go through my muscle building cycle: Aim to consume 1 gram of protein per 1 pound of bodyweight each day. Simple enuff right!?! So guess what? If you're 200lbs. you'll shoot for 200 grams of protein per day. Adding a quality whey protein powder to your daily diet can go a long way in helping you get in the adequate amount of protein that you need to build muscle and recover from those strenuous workouts you do (you better be working hard)!

Need help designing a program to lose fat, increase lean muscle mass and get into the best shape of your life? Hit me up and I'll work with you to design a program that teaches you healthy nutrition, in addition to, effective workout routines that will produce serious results all while fitting into your budget! I do online training programs at discounted rates, as well as in-person training and coaching in the Western, NC area. If you know of anyone searching for a personal trainer, please pass this along to them!

Burn More Calories and Fat

Exercising right after waking up in the morning and prior to eating is a trick that bodybuilders and fitness folks have used for years as a way to increase fat loss. I first started hearing about this "trick" back in the day when I was training in the Gas-House, NC. I heard on the radio today that a study detailed in the British Journal of Nutrition found that those that exercised prior to eating breakfast each morning lost 20% more fat than those in the test that engaged in the same exercise routine after having breakfast. I'm just saying y'all, might be worth considering if your goal is to drop a few pounds!

Stay Focused and Happy Training Y'all!!!!!

Muscle Building and Recovery Snack!!!!

Very simple and incredibly yummy, combining a quality whey protein powder with Greek yogurt gives you a perfect muscle building, low fat, recovery-promoting snack that is as simple as it gets to prepare.  I love Body Fortress Super Advanced Whey Protein (gotta get the Chocolate Peanut Butter flavor) which gives me 30 grams of high quality protein with all essential and non-essential amino acids per scoop (they don't pay me to say that, although I wish they did).  This stuff is around $15 at Wal-Mart and it mixes well with milk, almond milk (my fav) or water.  Adding a scoop to one cup of Greek yogurt gives you close to 50 grams of protein, along with the valuable probiotics in the yogurt and a nice balance of carbs to really jump start recovery after an intense workout.  I like Cabot's Vanilla Bean Greek Yogurt, but there are as many varieties out there as one can imagine.  Some of you guys might prefer the fat-free Greek options available and the plain is almost as yummy when you mix in the whey powder.  Obviously the plain has a significantly lower sugar content which is something that many people need to be aware of, and yes there are sugar-free whey protein powders out there for y'all too :) This is also a great option as a mid-day snack or meal for those of you looking to start eating 5-6 smaller meals a day, verses the old 3 meals a day routine.  If you aren't doing that, you should be as a way increase your metabolism (read: burning calories) and maintaining a healthier and more stable blood sugar level throughout the day.

Stay Focused and Happy Training Y'all!!!!!!

Long Course Triathlon Race Day Nutrition Strategies

In this video I discuss some strategies regarding race day nutrition for half-iron and beyond distance triathlon racing. 

Explaining Creatine Supplements

Creatine is one of the most widely used sports supplements in the world of athletic competition.  Although bodybuilders and power lifters are typically associated with being the primary users of this supplement, athletes from ranging from sprinting to golf can be found using creatine in attempts to increase athletic performance.  Creatine is even used in the treatment of conditions and diseases such as Parkinson’s disease, congestive heart failure, arthritis, high cholesterol, and emotional illnesses including bipolar disorder and depression.  WedMD reports that creatine is also used to assist in slowing the negative effects of ALS (Lou Gehrig’s disease).

Believe it or not, I am so old that I remember when creatine supplements hit the market back in the 1990’s.  I even did a term paper on creatine monohydrate (the most popular variety of creatine supplements) back in my Exercise Physiology class in undergraduate school!  So what exactly is creatine?  Very simply, it is a compound that is used in energy production within the body, in the form of ATP (adenosine triphosphate).   The theory behind creatine supplementation is that it increases the amount of ATP available to the muscles, thereby helping to fuel high intensity exercise.  Creatine is naturally occurring and it is found in meat sources including red meat and some fish, but most of the creatine is destroyed in these sources once they are cooked.  The body also naturally produces creatine in the form of the amino acids L-arginine, glycine and L-methionine. 

So what’s all the buzz about in terms of increased athletic performance?  Understand that the main theory behind creatine, being that it is naturally produced and can be naturally derived from whole food sources, is this: More is Better.  There is research that suggests that it can help improve athletic performance in high intensity activities such as weight lifting and sprinting because of its suggested ability to increase ATP production.  Creatine is also promoted as a supplement that can increase muscle mass, and there is science to support this claim, particularly in those with injuries and diseases affecting the skeletal muscle.  It does not appear to be effective at increasing muscle mass in older adults over the age of 60.  Some other claimed benefits include aiding in the recovery from intense exercise, decreasing the amount of lactic acid build up after exercise, and an ability to decrease muscle fatigue.  Research shows that creatine does not improve endurance performs and that it does not have an anabolic effect on the muscles. 

Because creatine is found in red meat and fish, vegetarians and vegans typically have a lower amount of creatine in their bodies, therefore supplementation for this population seems to offer the most benefit.  Skeletal muscle can only store a certain amount of creatine and any excess consumed is excreted in the urine in a by-product called creatinine.

Insulin is needed in order for creatine to be transported and assimilated by the muscle tissue.  Many creatine supplements combine it with simple carbohydrate sources (sugar) to increase uptake, so a good deal of the supplements available are sports drinks and the consumer simply adds the supplement powder to water and drinks it.  Others suggest that you take the supplement with fruit juice.

There are some side effects to be aware of if choosing to add a creatine supplement to your diet.  High doses can have a negative impact on you liver and kidneys.  There is also some evidence that over-consumption can result in formaldehyde being formed in the body as a by-product (not good).  It also increases water retention, which can account for some of the increase in the appearance of muscle mass.  Other potential side effects include muscle cramps, stomach cramps, diarrhea, loss of appetite and nausea.  Always check with your healthcare provider before adding any supplement to your diet and always do your homework J  There is a potential for drug interactions if you’re currently using OTC or prescription medications, particularly those used to treat or manipulate kidney and liver functioning.

References:
www.webmd.com
www.wikipedia.com
www.altmed.about.com

Stay Focused and Happy Training Y’all!!!!!!!!!

Personal Training Services Available

Are you ready to take your fitness to the next level?  Whether it is weight loss, muscle building, toning, or athletic enhancement you're looking for, I can help you get there!  I also offer nutritional coaching and support, as well as, holistic wellness programs based on my philosophy of wellness detailed in my book Simply Wellness: Learning to Live a Wellness Based Lifestyle One Day at a Time (available now at amazon.com or just click the link at the top right corner of this page).  I'm based in Asheville, NC but also offer e-mail and Skype based programs at reasonable rates. I'm a serious trainer with over a decade's worth of research based and personal experience in the health and wellness industry and I can help you make serious gains!

Contact me by commenting on this blog or click the link to my personal training website at the top right of this page.

Weight Training for Muscle Growth

Let’s face it, most people lift weights to build muscle….am I right?  I’ve certainly talked about all of the other benefits of weight and resistance training in other posts and articles I’ve published on various websites, but I can’t say that I’ve dedicated a post to the one thing that most people equate with weight training, and that’s muscle building.  So today is the day y’all!  I can certainly say that the number one reason that I continue to lift weights is to increase strength and therefore increase muscle size.  At the same time, adding lean muscle to your body composition does wonders in terms of speeding up metabolism, so it’s a double-whammy in terms of helping you achieve a lean, toned appearance. 

There’s a guy out there that I’ve followed for years and I really, really dig his approach to weight training and strength building.  Mike O’Hearn (www.mikeohearn.com )is an all natural bodybuilder and 4x Natural Mr. Universe, American Gladiator, model and actor…not to mention a power lifter.  Yeah, a bodybuilding power lifter!  So his approach to weight training is this in a nutshell, you lift heavy using compound strength building movements such as the squat, dead lift, military press and bench press for low repetitions and stress increasing strength.  By doing so, your muscles can’t help but grow.  In other words you can’t increase strength without increasing muscle mass.  The 2^nd phase of his workouts after the initial power movements then targets more isolative bodybuilding exercises for higher repetitions such as cable crossovers, leg extensions, dumbbell flyes, calf raises, etc.  The 2^nd phase of each of his workouts target the muscle “pump.”  You gym rats know what that is.  Basically it’s just filling the muscles full of glycogen and getting that swollen pump sensation that higher rep work causes.  Those heavy exercises cause muscular trauma meaning that by going as heavy as possible for lower reps, you'll cause more micro tears to occur in the muscle fibers.  When the body repairs these micro tears, the muscle fibers actually regenerate and grow slightly as a result.  If you've never heard of this guy, I urge you to check him out.  Dude's the real deal in my opinion and although I've never met him, everyone says he is one of the nicest and most approachable guys out there in the business.  I am totally on-board with this approach and I’ve been using it in my own training since I first read a workout and nutrition plan that he designed back in my early undergraduate days.  I take a somewhat modified approach to his idea, but nonetheless the nuts and bolts of our philosophies are the same. 

I first and foremost design my own personal training plans around triathlon and endurance racing (although I prefer the lower end of the endurance realm such as Sprint Triathlons and 5k runs).  Therefore I keep in mind the importance of safety while I am hitting the weights and these days I am less inclined to use free weights and your somewhat more “risky” movements such as the free squat, as I don't want to risk injuring myself and effecting my ability to race.  An example of my current style of training is I use the hack squat “machine” and Smith Rack squat as modifications for the traditional raw squat and go heavy on leg presses for lower reps to increase strength and size.  I then add in my higher rep movements afterwards such as the leg extension, hamstring curls and seated calf-raises.  On my initial heavy exercises, I never push beyond 6 to 8 reps on the first 3 sets and keep the weight as heavy as possible and on my 4^th and final set, I aim for 2 to 4 reps with the heaviest weight I can move while maintaining form.  Same approach for chest, back, shoulders and arms.  I can tell you that my experience with my training approach has always gotten me the results I want.  Case in point: this winter during my off-season break from triathlon, I made the decision to add muscle and then cut back weight a bit as my races approached to have a stronger bike and run.  I was able to pretty easily add around 10 to 12 pounds of muscle between the months of October and February.  I increased quality calories in addition, which I will save for another post to fill you in on, but the training key.  I still currently weight train even now as my sports specific workload has increased, because I’ve simply cut back on the number of days I weight train per week.  I double-up on body parts in my workouts meaning I do chest and back one day and arms and shoulders on another day.  I don’t do leg work right now because of the amount of cycling and running that I am doing.  Even though my cardio work is through the roof, I have been able to preserve a nice amount of the muscle I gained during the winter months.  This translates into speed and power, particularly at the shorter distance races.  So think of it in this way using a diamond as an example.  You first use forceful, basic steps to find, excavate and then roughly cut the diamond into shape (that's the powerful strength and size building exercises).  You then carefully buff and polish the cut diamond in order to bring out the detail, shine and beauty of the stone (which is the isolative, high repetition exercises). 

I’ll talk more about nutrition for muscle gain in another blog post, but this should hopefully cover some of the basics for weight training to specifically target muscle growth J  It’s worked for me over the years and I’ve seen it work for others I’ve helped along the way.  E-mail me or comment any questions you have on any area I might have skimped on, but remember that it’s consistency that’ll get you the results you want!  You have to make getting in your workouts each week a habit, otherwise you can have the most well-designed program in the world, yet you’ll see no results! 

Here’s a couple shots of before and after my off season muscle building work:

Not the best example shot, but kinda gives the indication of how slim I got during the race season last year.

Here's after I began lifting using my training approach of heavy weights during this most recent off season (winter), which is after gaining 8 or so pounds of muscle I'd estimate.  I was about 75 days into my amped up weight training program at this point.

This shot shows that even by increasing caloric intake (including protein and quality fats), I was able to consitently add muscle mass while maintaining a relatively low body fat percentage.  Again I'll get into ways to approach nutrition for muscle gains in another blog really soon!!!  

Stay Focused and Happy Training Y’all!