A few weeks ago I posted an article about SUGAR. I have been telling people for years that “BIG SUGAR” is a lot like “BIG TOBACCO”. The SUGAR pushers have been actively involved in a disinformation campaign for years. If my last sugar article didn’t convince you, check out this recent article in the New York Times:
A common question that comes up with coaches and athletes is how do I make sure my strength and conditioning program is “sports specific”? There are only three things you need to think about improving.
- Force enhancement via strength training
- Energy system improvement via sport-related conditioning runs or drills
- Skill improvement via sport-specific skill training
The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. Sports skill development, on the other hand, is the specific learning of how to best coordinate and apply these forces.
In other words, strength is a non-specific adaptation developed in the weight room whereas sports skills are a specific adaptation developed through guided practice on “the field”.* As a result, a powerful athlete is developed physically in the weight room, which by a separate process is developed mechanically on “the field”.*
Unless you are competing as a power-lifter, Olympic style weight lifter etc, anything you do in the weight room will have zero direct transfer to what you are doing on “the field” of play.*
With the above in mind, here is a simple formula to keep your training on the right track.
Key points to remember too S.P.I.C.E. things up
1. Strength train in order to reduce injury, and resist fatigue in the safest method possible.
2. Practice your skills
3. Improve flexibility- perform a proper stretching routine to increase range of motion around a joint
4. Condition the energy systems used to play your sport (running intervals, cardiovascular exercises and speed training)
5. Eat nutritious foods and drink plenty of water to ensure the body has the proper amount of nutrients in order to grow stronger.
These five basic concepts will go a long way in keeping your training simple, safe, and focused on success.
PAU for NOW
TAKU’s NOTE: *(“The field” implies any athletic playing space the wrestling mat, tennis court, Fighting cage, boxing ring etc.)
Ever wonder why, when, and where to buy organic?
Synthetic pesticides are toxic and can attack our central nervous system. Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development. According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).
In October 2006, the Environmental Working Group published a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected. The list is based on studies conducted by the FDA and USDA from 2000-2004.
Produce with the HIGHEST level of contamination from pesticides include:
- Sweet Bell Peppers
- Grapes (imported)
Produce with LOWEST level of contamination from pesticides include:
- Sweet Corn (frozen)
- Sweet Peas (frozen)
- Kiwi Fruit
Tips for buying produce:
- Shop Local Farmers Markets: Support your local farmers. Talk with them. Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval. Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.
- Buy in Season: Again, by shopping the farmers market’s, you will only be able to buy in season. Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around or preserved. It will taste better too!
- Join a CSA (Community Supported Agriculture): There are many farms who will provide you fresh, local, seasonal produce delivered to your door or your neighborhood. Some farms even provide eggs from pasture-raised chickens. Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.
- Read labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from. Ask the produce manager. Chances are organic produce grown half way around the world will not only taste poor, but not provide the nutritional content you need either. Fruits and vegetables lose nutritional value the longer they sit around from their original harvest date.
This article comes courtesy of: Kristin Hoppe, Certified Natural Chef.
If you visit here often, then you should know how I feel about the importance of strength training. However, if you want to lose fat, nutrition is certainly something in addition to strength training to work on.
I’ve got personal experience in this area. Along with my multiple Strength and Conditioning certifications, I am also a certified sports nutritionist. Over the years I’ve designed, implemented and updated hundreds of fully customized eating programs for a broad array of fitness participants from elite athletes to average Joe’s. It’s beyond the scope of this article to get too in depth into the specific details of creating custom Personal Eating Plans, but I do want to mention a couple of very useful principles for nutrition if someone wants to get leaner and lose fat.
1. Cut out the sugar: Limiting simple carbs is the best place to start for almost everyone when creating a new Personal Eating Plan (P.E.P.). For many, just getting rid of all the sources of simple and or processed carbs in their P.E.P. will quickly see them dropping unwanted pounds.
2. Total calories do matter: Despite what many “Clean eating” diet guides recommend or suggest, total calories do matter. It is absolutely possible to over-eat on healthy food choices. If after eliminating the sugar from your P.E.P. you are still not losing body fat, (or not losing as much as you would like) then it’s time to actually pay attention to the total calories you are consuming. Keep in mind that as we age, total caloric needs often decline.
Where should you start? In my experience I’ve found that for those requiring reduced calorie intake the following guidelines were extremely helpful:
Moderate Calorie: 1500-1800 men; 1200-1500 women
High Protein: 1.5 grams protein x 50% ideal body weight
High Water: 1 oz. x 50% ideal body weight
High Vegetables: unlimited servings (within daily calorie guidelines)
Moderate Fruit: Limited servings (within daily calorie guidelines)
Example based on the above guidelines:
Female with ideal target weight of 130 pounds.
Protein = 100 grams minimum daily (1.5 grams x 65*)
Water = 65 oz. minimum daily (1 oz. x 65)
Begin with meeting protein intake requirements. Then add Fruit & Vegetable and friendly fat while remaining within daily calorie guidelines.
PAU for NOW
For those interested in fully customized Personal Eating Plans contact TAKU at: firstname.lastname@example.org Put NUTRITION in the subject line.
*rounded up for convenience.
It’s been a while since I added any recipes for your P.E.P.’s, so here is one I came up with just the other day.
HIGH PROTEIN PANCAKES:
4 large Eggs (I use organic).
1-Cup Cottage Cheese (I use organic).
1/4 cup Steel-Cut oats (I use organic).
1/4 Cup Raw Almonds (I use organic).
2 Tbsp. Extra Virgin Olive Oil (I use organic).
Grind up Oat’s and Almonds until they are fine (I use a coffee grinder but a food processor or even a blender will work).
Combine all ingredients and mix until smooth (I use a blender for this).
Heat a good pan to medium / high heat.
Add some oil to pan (I use extra virgin, Organic Coconut oil).
Drop Tbsp dollops of batter into pan for silver dollar pancakes (you can make them as big as you like).
Cook until you see bubbles coming through the entire pancake, then flip them over.
Brown other side (another 1-2 minutes or so)
Plate and enjoy.
If you’re feeling decadent add some Fresh Fruit, Maple Syrup, and even some fresh butter (I use Organic).
PAU for NOW