Dr. Sekula's Fitness Blog

New blog home...

2008-12-20T16:10:00.002-06:00

We've changed the location of our blog! We're now at briansekula.com/blog.

How to lose 100 or more pounds

2008-01-25T08:07:00.000-06:00

Props to Heather Davis. She has lost 110 pounds. It's a story many would like to live. She didn't follow a gimmicky diet or or sign-up for a quick fix fad. She did it with a good plan, hard work and perseverance.

Here are ten tips she offered in a CNN story that you can use to help you on your journey.

I like all of these tips. I use variations of nearly all of these in my weight loss program. One that I haven't used but will incorporate immediately, Tip #8, keep an item of your "big" clothes as motivation. That's a great idea!

Congratulations Heather!

Never let anyone tell you "You can't." Yes, you can.
Get as much social support as possible. Going to the gym with others is fun and motivating.
You will not be the biggest person in the gym and everyone will not be staring at you.
Some thin people in the gym used to be really heavy and they will applaud you.
Lose weight for you. Not because someone else tells you to. Also, know when to stop losing.
If you lose your way (fall off your diet), get right back into the saddle and try again.
Keep a calendar. Mark off every day you exercise and eat right. You will see the days rack up, and it will make you proud.
When you do lose weight, save one item from your heaviest weight. Look at it when you feel discouraged and you'll see how far you've come.
Don't let friends or family derail you. If you don't want to eat something, it is OK to politely decline, but don't go crazy. You don't want to be "that person" at the lunch table.
If you want cheesecake or a sweet treat -- eat it in moderation. Don't deprive yourself of anything or you will get discouraged.

2008-01-18T08:34:00.001-06:00

How Powerful is a Boot Camp?

First, you need to get into my boot camp. Today is the last day of the first week, but you can still register - right up until next Friday!

Second, If you're skeptical of the results you can get from a Boot Camp, read this article.

Finally, the best Boot Camps are fun, challenging, rewarding and most importantly, get results. Exactly what you get here.

2008-01-12T12:50:00.000-06:00

Is Vitamin D really that important?

January 11, 2008

This article, published in Circulation: Journal of the American Heart Association concludes that heart disease risk may increase with a lack of Vitamin D.

The benefits of Vitamin D and cancer prevention (bone health too!) have been known for years. In June of last year, I had a blog post regarding this. Actually, the benefits of Vitamin D have been known for a while. Read this excellent post by Dr. Mark Hyman for more details.

There are many others who espouse the benefits of Vitamin D - too many to list here. So let's get to the article.

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More than 1,700 offspring of Framingham participants were involved in the study. Subjects had their Vitamin D levels measured at the beginning of the study and were tracked for 5 years. Health event outcomes included the following: heart attack, heart failure, stroke and additional cardiovascular diseases.

Those with a Vitamin D blood level below 15 ng/mL (nanograms per milliliter) had twice the risk compared to those with higher blood levels of Vitamin D.

"Vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors," said Thomas J. Wang, M.D., assistant professor
of medicine at Harvard Medical School in Boston, Mass. "The higher risk associated with vitamin D deficiency was particularly evident among individuals with high blood pressure."

This is important...

Researchers observed the highest rate of cardiovascular disease events in subset analyses dividing 688 participants according to high blood pressure status. After researchers adjusted for conventional cardiovascular risk factors, participants with hypertension and a vitamin D deficiency had about 2 times the risk of having a cardiovascular disease event in five years.

And this too...

Researchers also found an increase in cardiovascular risk with each level of vitamin D deficiency.

And somewhat disappointing...

"What hasn't been proven yet is that vitamin D deficiency actually causes increased risk of cardiovascular disease. This would require a large randomized trial to show whether correcting the vitamin D deficiency would result in a reduction in cardiovascular risk." Therfore, Wang doesn't recommend physicians check for vitamin D deficiency or that those with a known vitamin D deficiency be treated to prevent heart disease at this time.

This article by Dr. Sears indicates...

Vitamin D has been shown to strengthen lean tissue, is related to insulin sensitivity, pancreatic function and rheumatoid arthritis, and it's beens shown to increase your mood and have a favorable effect on depression.

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So I'd say yes, Vitamin D is extremely important and seems pretty clear cut, regardless of the trepidation from Dr. Wang. What do you think?

So how much Vitamin D should you be getting?

In my post (linked above) you can get all you need with as little as 20 minutes of daily sunshine. This is dependent on your complexion. If you have a darker complexion, it might take a little longer. If you have a lighter complexion, you might require less.

You can also get Vitamin D from foods, like saltwater fish, eggs, cheese and beef.

You can also take a quality supplement. But I'd recommend starting with sunshine first.

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The third week of the New Year starts Monday. Are you still with those New Year's Resolutions? If you need a push or simply want a guaranteed route to success, let me know. I can help!

Take a look at some of my services below. Something there willl help you!

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BSFC Remote Work with me from anywhere! I'll deliver all your workouts and other materials by email. One, 3- and 12-month specials available NOW!

Look, Live & Feel Younger! An online program where you get all the keys to look, live and feel younger! Sign-up for the preview!

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That's all for today. Have a great weekend.

Until then, go outside and get some Vitamin D. It looks like a beautiful day (at least it does here in Houston)!

Brian

Links for you:

Live, Look and Feel Younger
6-week Boot Camp
BSFC Remote
Read this article at our website

2008-01-08T08:56:00.000-06:00

Fitness Trends for 2008

January 8, 2008

The American College of Sports Medicine published it's fitness trends report for 2008 in December of last year.

A pdf version of the article is here: http://www.informz.net/acsm/data/images/worldwidetrends.pdf

In surveying nearly 2,000 fitness professionals throughout the world and corroborating with internationally known fitness experts, a list of 20 fitness trends was identified. I'm giving you the top 10 and adding my comments to each.

Take a look and let me know what you think. Are your New Year's Resolutions aligned with any of these trends? Are you a member of a health club or fitness center that offers services like these? Do you have access to these services?
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Number 1: Educated and Experienced Fitness Professionals
There is currently no regulation of Certifying agencies for fitness professionals. Anyone can offer a "Personal Trainer" cerfitication and not have standards to meet. However, more and more certifying organizations and schools are becoming accredited. This is great. Just as hiring a CPA gives confidence that certain levels of education have been obtained and demonstrated, so should it be with fitness professionals.

As a doctor, I continuously push for higher educational standards of personal trainers and you should too. After all, you literally put your life in their hands. And if a trainer you have chosen isn't educated and trained regarding contraindications, you are taking a big risk.

Number 2: Children and Obesity
This is an important one. Reports have been saying for a while that this may be the first generation that doesn't outlive their parents. And a big part of that is obesity and related lifestyle disorders. If we can keep physical education in the schools and take advantage of physically active based after school programs for our children, it will be a major step in the right direction.

Number 3: Personal Training
This will be a staple of the top 10 every year the survey is conducted. Learning to exercise properly, whether it be for health or sport, should be your number one priority. And a well-educated personal trainer is invaluable in that regard. Without proper instruction you are more likely to get injured and may never reach your goals.

Number 4: Strength Training
Personally, I'm glad this is in the top 10. The health benefits of strength training are simply too numerous and profound to ignore. You must incorporate strength training into your exercise routine.

Number 5: Core Training
At one time, people thought this was a fad. But it has certainly lasted long enough to be called a trend. Core training has been defined as training the muscles of the abdominals and lower back. Some include balance training too. Whatever the case, strength in the trunk of your body is needed for support. Strengthen your core and you'll feel better.

Number 6: Special Fitness Programs for Older Adults
As you age, health becomes more important (it really should be important from day 1). And programs tailored to older individuals are more popular. Programs like these focus on increasing strength, flexibility and performing activities of daily living. As a side benefit, all of these things significantly improve your health too.

Number 7: Pilates
A form of core training, Pilates has been a staple of the fitness scene for years.

Number 8: Functional Fitness
This is a form of exercise that improves your ability to perform activities of daily living. A well-balanced program will improve overall strength, flexibility, balance and heart fitness. As you progress, you will feel more confident when performing regular tasks as your risk of injury and adverse events decreases.

Number 9: Swiss Ball
Most people refer to them as stability balls. These are the large balls most fitness centers now have. They can be used to perform an almost limitless number of exercises, focusing on training the abdominals, improving balance and overall stabilization. Core training incorporates the use of stability balls.

Number 10: Yoga
A form of mind-body exercise that focuses on flexibility, posture and meditation.

Additional thoughts by me...
I like the list and am considering posting 11-20. However, I think teasing out the differences in some of these is difficult. For example, Core Training, Functional Fitness, Pilates, Swiss Ball and Yoga aren't all that different - at least not different enough to have their own categories.

There are a couple of things I would have liked to seen in the top 10:

Greater focus on dealing with chronic diseases and conditions that physical activity positvely effects. For example, there is no mention of type II diabetes, high blood pressure or heart disease. This might fall under the auspices of education, which is #1. In my personal opinion, fitness professionals could do themselves (and their industry by default) a lot of good by educating themselves in these areas, creating services to help more people and having a positive impact in the lives of people.

More focus on developing services to help businesses improve the health of their employees. All fitness centers and personal training studios have small businesses close to them. They should be developing programs to help these businesses reduce health-related costs. For example, we recently performed a healthy back seminar for two different companies with amazing results. Based on worker productivity, reduced sick time and improvement in back pain, the companies were able to realize savings of more than $40,000. That's a lot of money. Click here to read our press release.

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We are firmly into the second week of the New Year. How are you doing on your resolutions? I hope you're doing well. If you need a boost we're here to help. Take a look at some of the more specific New Year's services we're offering to help you reach those goals.

BSFC Remote: The best way for you to get there from here! In BSFC Remote I personally develop your exercise routine based on your goals and current ability. Each workout includes a step-by-step guide on performing your workout along with illustrations and text descriptions of all activities. The illustrations show you correct body position for the beginning and ending position of each exercise and stretch. Finally, you'll get full email support throughout your time in BSFC Remote. If you ever have a question, all you will have to do is email me and I'll get back to you. Here is a sample of the photos and text descriptions for a single exercise. Remember, each exercise and stretch in your program will have this too.

Tomorrow (Wednesday) is the free webinar on living, looking and feeling younger. Remember, you'll get all the keys to achieve this. There are only a few slots available...click here to register and learn how to live, look and feel younger.

Don't forget. Next Monday (January 14, 2008) our 6-week Boot Camp begins. It's a program that will challenge your inner fitness soul, melt away the body fat, make you stronger, give you more energy and improve your health. As a bonus, all those that sign-up get a white Brian Sekula Fitness Center t-shirt and in the pool to win a gray version of the t-shirt. Like I said last week and again yesterday, if you live within 10 minutes of the SW Freeway and Beltway 8 (or if you drive through that intersection), you're making a mistake by not signing up. We still have slots available in both the AM and PM sessions but you better hurry. Sign-up today!

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That's all for today. Make it a great day. I'll see you soon.

Until then, break a sweat today. It will do your body good.

Brian

Links for you:
Live, Look and Feel Younger
6-week Boot Camp
BSFC Remote
Read this article at our website

2008-01-07T14:26:00.000-06:00

Why Women Should Lift Weights

January 07, 2008.

From a recent article posted in the San Jose Mercury News by Melinda Sacks...

I took the liberty of highlighting important benefits in each of the points. The benefits of weight training are numerous and this article does a good job of highlighting some of the more
important ones.

Even though this article is geared toward women, the same benefits listed apply to men. So you guys don't get off that easy.

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Researchers say that most women who exercise still spend the majority of their time doing cardio, often ignoring the benefits of weight lifting. But unless a doctor advises otherwise, weight lifting can provide enormous advantages for most women, according to studies from such institutions as the Mayo Clinic, Harvard and Stanford universities. As with any new physical activity, check with your doctor if you have any health issues.

Here are the top 10 reasons sports medicine doctors and fitness experts agree weight lifting is good for you:

By becoming physically stronger, you will make routine tasks easier and safer to perform, from carrying heavy groceries from the car to picking up the kids.

Weight lifting will help you lose body fat and gain lean muscle. As this happens, your body mass decreases, your resting metabolism increases, and your clothes will fit looser. For every additional pound of muscle you gain, you will burn 30 to 50 more calories a day. Weight lifting is often touted as a proven way to keep weight off as women age.

Women don't need to worry about bulking up as they get stronger. Unlike men, women do not have enough testosterone to build bulky muscles. Men have 10 to 30 times more of the hormone than women.

The risk of osteoporosis goes down as you gain muscle strength. Weight training can increase spinal bone density significantly in just six months.

Risk of injury decreases when you are stronger. You will be less prone to everything from back pain to arthritis to depression.

It's good for your heart. Lower blood pressure, improved cardiovascular health and higher levels of "good cholesterol" have been found to be the side benefits of regular strength training, according to numerous studies.

The risk for diabetes declines because weight training has been found to improve the way the body processes sugar.

You can start weight training at any age. Research has shown that even women in their 80s can still build muscle strength.

Weight lifting can improve mood and fight off anxiety and depression. One Harvard study found that after weight training for 10 weeks, those suffering from clinical symptoms of depression felt better than those who received only counseling.

For women in middle age, strength training can help prevent the predictable metabolic sluggishness that often occurs. Many say it is not dieting, but weight lifting that is the true secret to keeping off middle-age pounds.

I will comment on one thing. In the opening paragraph, the author suggests that a majority of women spend their time doing cardio. I believe this is true. In my humble opinion, walking on a treadmill for 30- to 60-minutes is like Chinese water torture. You're better off cranking up the intensity and going for a shorter period of time.

And don't get me started on the benefits of slow-cardio and fat burning.

It simply isn't a good use of time in a world where we're all busy.

Off the soapbox...

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On Friday I mentioned a new service debuting today. You can find more info on that and other services we offer guaranteed to help you achieve your weight loss goals.

Looking for a trainer? You found one here. But what if you don't live in or near Sugar Land. What if you are really serious about achieving your goals this year but are hesitant to just hire any old trainer? I don't blame you! What if you're nervous about joining a gym and just want to workout at home?
The answer to all of those questions and more is my newest service, BSFC Remote. When you sign-up, I'll design a workout program specific to you. It will be based on your current abilities and the goals you want to achieve. It will include a daily schedule for weight training, cardio and stretching. Every activity I give you will have illustrations showing you the exact beginning and ending position. Additionally, each activity will have a text description "talking" you through performing it. These two things ensure you will perform the exercises safely and properly - leading you right down the path of success. It's a step-by-step guide to reaching your goals. As if that weren't enough, you'll have unlimited email support throughout your program. Have a question? No problem, shoot me an email and I'll get back to you.
I know it sounds good and you're ready to go. That's great, but you better sign-up today. I'm having a serious special on this program. A limited number of spots are available and when they are full, I'm raising the rates. So get yours today for an amazingly low price!

If you're like most Americans, you want to get in shape this year. I can't think of a better option than BSFC Remote (unless you want to train with me in person).

Don't forget, the day after tomorrow (Wednesday) is the free webinar on living, looking and feeling younger. I'll be covering all the keys you need to unlock a more youthful body. But, you can't get those keys without registering. Click here to learn how to live, look and feel younger.
Don't forget #2. Next Monday (January 14, 2008) is the first day of class for my 6-week Boot Camp. Imagine reaching all of your weight loss goals by the middle of February! You can do it with this Boot Camp. In six weeks you will do more for your health and body than you ever thought possible. You'll burn fat, get stronger and leaner, get rid of those aches and
pains, have more energy, and more. Like I said last week, if you live within 10 minutes of the SW Freeway and Beltway 8, you are making a mistake by not signing up. There is an AM session and a PM session, so I've got your morning and afternoon workout covered. We start January 14 and spots are limited (and filling up fast) so if you're ready to change the way you feel and the way your body looks, sign-up today!

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That's all for today. Make it a great day. I'll see you soon. Until then, break a sweat today. It will do your body good.

Brian

Sign up here to receive regular articles like this.

Links for you:
Live, Look and Feel Younger
6-week Boot Camp
BSFC Remote

How to Look, Live and Feel Younger

2007-12-17T09:30:00.000-06:00

11 Steps guaranteed to get you there!

How do you feel right now?

tired?
soft and mushy?
sluggish?
bloated?
unable to focus?
no drive?

Why do you feel this way? Is it just the natural aging process? Should you live through your 50's, 60's, 70's and beyond feeling tired, taking prescription medication and feeling this way?

Is it acceptable to forget where you put your keys? Is it acceptable that as you age, you get soft in the middle and gain weight? Is it acceptable that as you age you wake up for 2-3 hours every night, exhausted but unable to fall back asleep? Is it acceptable that you take prescription medication to feel better? To stay more focused? To increase your sexual desires and appetite?

These things aren't acceptable to me. But how many people do you know live this way now? What about you? Do you live this way now? Is everyday like this? Is it acceptable to you?

I know it's not acceptable to you and that's why you are here!

You can learn all the secrets to maintaining youth and vitality in a FREE web-based seminar I'm holding on January 9, 2007, at noon CST. Yes, I said absolutely FREE. You'll also get great stuff just for sigining up.

How do you sign up?

Simple. Just go to this website and enter your first and last name and email address. I'll take care of the rest.

See you there.

Don't Forget: Wednesday, January 9, 2008 at noon, CST.

Sign-up here: http://www.briansekula.com/antiaginghouston.htm.

Secrets to losing weight and looking great.

2007-12-17T09:05:00.000-06:00

Our new weight loss program can do exactly that for you. GUARANTEED!

Wouldn't it be great to look and feel the way you want? Wouldn't it be great to feel light, lean and strong? That is exactly what you will get with our new weight loss program.

It's a 3-month program that includes everything you need to accomplish these goals. It's also unique from your standard weight loss program. First, when you are done, you will have all the tools you need for lifelong success. That is a major disadvantage with other programs. When you're done, you're on your own. Not with us, you'll have all you need for long-term success.

Secondly, we have teamed up with a local doctor and developed a blood test that is included with our program. This blood test looks at markers for cardiovascular disease, metabolic disorders and hormonal imbalances. We use the results to help shape your program. We also show you how our program has improved your profile - it's powerful information. And you can't get it anywhere but in this program.

Finally, we offer a 100% money-back guarantee. If you follow our program and don't get results, we'll refund your investment. Pretty simple!

So while you are trying to decide how to set your New Year's Resolutions, why not invest in a program that is guaranteed to work? Why not invest in a program that has more than any other program you can find?

Why not sign-up? Do that here: www.briansekula.com/weightlosshouston.htm.

And coming in 3rd...Ernie Singh Goosen

2007-08-17T12:23:00.000-05:00

The results of last week's poll are in. In case it's slipped your mind, the poll was on who you thought would win the PGA Championship. We had 147 votes.

Contestant, # votes and finish:

Doug ("This is not an outdoors tournament?") Pike, 13 votes, 4th place
Rory ("the course is its most vulnerable - ever!") Sabbatini, 7 votes, last place
NOT Rory Sabbatini (all for fun), 38, 2nd place
Tiger (uh...nevermind), 68 votes, 1st place
Ernie Singh Goosen (I'll betcha someone in Europe has this name), 21 votes, 3rd place.

Tiger was the unquestionable winner in our poll nearly doubling the votes of NOT Rory, which when you think about it is essentially the field. Strong!

My personal favorite? Ernie Singh Goosen. He came on at the end, closed really hard on Sunday and came in 3rd. Not bad!

My second favorite? Doug Pike. The whole time he thought he was in an outdoors tournament yet he still managed to take Rory out behind the woodshed.

Alright. I'll see you guys no Tuesday. Have a great weekend. Hope you get to play some golf.

Brian

Funniest thing I've ever seen!

2007-08-17T05:34:00.001-05:00

A friend of mine sent the link to this video. I really don't know if it's the funniest thing I've ever seen but when I first saw it, I laughed so hard my eyes watered.

Funny thing is, I could see the one living grandmother that I have as the golfer and the one that passed away last summer as the one with the camera - based on her comments.

Don't forget to turn up the volume - it's just not quite the same without it.

If you've taken offense, I apologize.

Uh oh...Baylor gave what to their bears?

2007-08-15T16:11:00.001-05:00

go here to find out...6th paragraph down.

Football workout video

2007-08-13T05:18:00.000-05:00

Here is a video demo of Chris performing a quick football workout on the Pro Trainer II from Vortex. Chris is demonstrating four exercises:

Alternating chest press/punch: note the lean of his body - this helps develop power and explosion in his arms, shoulders and chest.
Alternating high rows: Do these as fast as you can to develop the fast-twitch muscle fibers.
Alternating bicep curls: Same as above
Hip explosions with the bench: really jump into the bench and develop power and explosion in your hips - if you're a linebacker, strong safety or CB this will help you become a more aggressive and powerful tackler.

Keep in mind that these are only four of a practically unlimited number of exercises you could do while training for football. Check out other videos we've recorded. There are a lot of other videos you can find too. Youtube, myspace and other sites where videos can be posted have some, like NFL players, MMA, UFC and other professional athletes using this equipment.

If getting stronger and developing more power and explosion are important to football (you know they are, right?), why aren't you training that way? Oh, that's right. You don't have equipment like this. Never fear, you can come here and train. We're the only gym in Texas that has this equipment and it's right here in Houston.

Our location (59 and SW Frwy) makes it easy to get here within 15 minutes from a lot of different places. Get down here and check us and this equipment out!

Link Update

2007-08-11T09:56:00.000-05:00

Some articles for your leisure reading:

For you space (and fitness) buffs, read this story about an astronaut who ran the Boston Marathon while in space. Make sure you read the side bar - at the bottom right in the box - to learn about a few of the things that happen to the body while in space.
The Worst People to Play With: Irritating golfers and what they do to irritate you. While there, check out the "Share your thoughts" section and read what many people had to report as their irritating partners and experiences.
This is the follow-up article to the one above - amusing stuff!
A Q&A with Tiger - not too revealing but interesting nonetheless to see how someone of his stature thinks.

I think that is enough "weekend reading" for you.

See you next week.

Brian

Golf Fitness Preview on the Vortex

2007-08-10T11:05:00.000-05:00

Here it is...as promised yesterday - a video preview of a golf-fitness workout on the Vortex Equipment. Keep in mind this is only a 2-minute preview, your session at the fitness center will be an hour.

A quick description:

There are 4 different exercises. Each one was done for 1 set of 10 repetitions. The important thing(s) for you to notice are the limited amount of time it takes to switch from exercise to the next. How much work gets done with limited movement from one area to another, and how incorporating one piece of equipment (the BOSU) completely changes the exercise.

The four exercises demonstrated below are:

Squats on BOSU with overhead press
Trunk rotations with stability ball (right and left side)
Alternating high rows on BOSU
Swing exercise

With only these four exercises, we worked on:

muscular strength - obviously by pushing, pulling, lifting and twisting the weights
stability - notice, too how my feet are constantly moving when standing on the BOSU trainer
posture - staying in correct posture is tough work when performing exercises like these
balance - see comment on stability, the feet constantly moving really shifts your center of gravity
core - the abdominals are almost constantly engaged and they get an extra workout when doing the rotations and swing exercise
coordination - reaching out, twisting and pulling all while attempting to keep correct posture AND perform the exercise correctly is a tremendous challenge to your coordination.

All of these are important components of your golf-specific fitness program.

The equipment used was minimal: a stability ball, BOSU trainer, golf handle made by Gene Mitchell and, of course, the Pro Trainer II's from Vortex.

Now that you've seen it and are ready to try it for yourself, register here.

Oh...and post your comments below.

Read This!

2007-08-09T14:13:00.000-05:00

If you are in the health care industry, whether it be pharmaceuticals, medicine, research, administration, or you're just interested in your own health and wonder what others think, read this article.

If you're somewhat skeptical of medicine, health care and big pharma, and you think the health care system needs revamping, you really should read this. It's long but very provocative.

Lateral Shuffle BOSU Trainer

2007-08-08T12:57:00.000-05:00

Below is a video demonstration of a Lateral Shuffle on a BOSU trainer. See more exercise videos demonstrated by me here.

This is a great exercise for golfers. For all the benefits, read this. If it's August 21, 2007 or later you'll have to go to the archives page and read Issue #33.

If you're a golfer and want tips like this on a regular basis, sign-up for Brian's Report. It's my FREE golf-fitness newsletter. Just by signing up you'll get three great bonus gifts: a nutrition e-book, a golf-fitness e-book and a golf-specific workout, not to mention some of the best golf-fitness tips you can find.

Try this exercise and let me know your results.

Brian

Stupid Obesity - Socially Contagious?

2007-08-01T13:23:00.001-05:00

This is a few days old but I still wanted to comment. In case you missed it, a study released last week indicated obesity was socially contagious. Authors of the study concluded that if you lived, worked or were friends with an obese person, you were more likely to be obese. Conversely, if you were height and weight proportionate, your friends and family were likely to be the same. Hence the socially contagious theme behind the research.

You remember the old saying..."Birds of a feather..."

In some respects the adage is true. You're not going to find the best lawyers or financial firms on the low-rent side of town, are you? Of course not, they're likely to be right next door to each other or in the next building - downtown or in the financial district.

But when it comes to this socially contagious idea, I completely disagree with the theory.

Here's why.

For the last several years we've been bombarded with news of the obesity epidemic.

And you've seen the headlines many times...

"Obesity rates are rising?"
"Obesity is an epidemic!"
"Our kids are becoming obese at the fastest rate in US history!"

So if obesity is rising at epidemic proportions, how does the Socially Contagious idea fit?

It doesn't.

It doesn't fit because if everyone is becoming obese, does it really matter who your friends are? Does it really matter who your family members are? Does it really matter who you work with?

The short answer is no. While there certainly is some relationship, there's simply too little separation of the data to justify a Socially Contagious theory. By that I mean there are too many related items over-lapping each other that are better predictors of obesity than simply the circle of people you see on a regular basis.

Like a bad diet and too little exercise. At the same time we're bombarded by the obesity statistics, we're bombarded by information that our diets are terrible and we can't get off the couch for 30 minutes of exercise. These are more important than the Socially Contagious idea.

But back to the question...

Does is really matter who your friends are?

If more than 60% of the population is overweight or obese, simply by chance your going to be living, working or socializing with someone that was overweight or obese. So no, it doesn't.

Calling obesity socially contagious is analogous to saying that humans having two legs is socially contagious. We're all humans, we all have two legs. And just by chance you're going to know somone, live with someone or work with someone that is overweight or obese.

So does it make sense to say it's socially contagious?

British Open Poll Results

2007-07-27T11:42:00.000-05:00

Well I don't know why, but an overwhelming majority of you were glad to see that Sergio didn't win either.

In case you missed it or would like to cast your own vote, the poll is here.

I really have nothing against him, nor do I dislike him. And when I've seen interviews of him, he comes across as a guy I'd probably like. Some people think he needs an attitude adjustment. He's too cocky or arrogant. And sometimes he comes across as a smartass - none of which bothers me one way or the other. Being somewhat of a smartass myself is why I think I would probably like him - note emphasis on somewhat.

But even with the outfits (which really mess up the HD experience) I simply don't think his play stands out all that much one way or the other. Good enough to be there but just not good enough to win it.

Oh well...on to the results.

There are 262 subscribers and 183 of you voted. That's nearly 70%. Not bad.

Yes (I'm glad Sergio didn't win!): 148 votes
No - I like his outfits, so I wish...: 35 votes

The yesses received 81% of the votes - an overwhelming victory.

So there you have it. Sorry about that Sergio.

Until next time, break a sweat each and every day.

Brian

Increasing Torso Flexibility for Golf

2007-07-26T14:31:00.000-05:00

Here is the post I promised in the newsletter on increasing torso rotation.

In the article, I said the golf swing was complex and any program needed to take this into account. The stretches below do just that.

Each stretch should be performed in two different ways. The first is a more traditional method of stretching and will improve your static flexibility. The other will improve your dynamic flexibility.

For the more traditional method, perform each stretch for 3 sets of 15 seconds. That means to perform the stretch as stated in the text description and hold it for 15 seconds. Relax and then do it two more times.

For the dynamic method, move to the point of feeling the stretch as indicated in the text description and hold for only 2 seconds. Relax and perform again. Repeat this 9 more times for a total of 10 repetitions. Each time you perform the stretch, try to move a little farther. Do this for all of the stretches.

Perform the stretches daily. On one day, perform only the traditional stretches and on the next perform only the dynamic stretches. Go back and forth this way for an entire month and see what a difference this will make.

You'll see results!

Okay, we've got four stretches here. One each for the hamstrings, back of your hips, front of your hips and your torso.

Unfortunately, you're going to have to download the file.

I tried posting the pictures and text descriptions. I really did! I simply could not get them posted short of making a long list - it was too long.

So I created a pdf file that contains them all. Right-click and select save as to download this file.

Resistance training good for heart health?

2007-07-18T12:35:00.000-05:00

From the American Heart Association...

"Research shows that when properly supervised and prescribed in the light of a patient's history and condition, whether they have cardiovascular disease or not, resistance training increases muscular strength, endurance, independence, and ability to perform a large range of activities. It reduces disability and enhances quality of life. Other benefits include increase in bone mineral density and lean body mass."

In their recently updated public statement (a full pdf version can be found here) on weight lifitng and heart disease, the AHA has recommended doctors encourage their patients to participate in strength training exercise.

Anyone in the fitness industry worth their credentials on the wall could have told you this years ago. I don't know how many older clients I've trained that walked at least twice as fast once their session was over compared to when it started - no comments about trying to get away from me as fast as possible either :-).

But it's good to know that an organization the size of the AHA is getting serious about weight training for heart health. As we age, health becomes our main concern. And rightfully so. If we can't live independently, the golden years are less enjoyable.

Resistance training increases our ability to live independently. We are stronger. Our joints are more mobile. And, importantly, our balance is better by default. So what other benefits could be more important? If you have some better (or if I've left something important out), please let me know.

If you're not lifting weights, start a program now. It's never too late. There are even fitness centers that cater to those 55 and older. Additionally, most clubs will offer a discount to senior citizens. If the one you're looking into doesn't, go somewhere else.

Until next time, lift weights today and break a sweat. It just might do you some good!

Why exercise is good!

2007-07-11T09:21:00.000-05:00

Exercise is good. Inflammation in the body is bad! - it's significantly related to a whole host of cardiovascular diseases.

The most frequently measured biomarker of inflammation in the body is C-reactive protein (CRP). High levels of CRP indicate high levels of inflammation. Essential fatty acids (Omega 3's, for example) are known to reduce inflammation - so eat some fresh, Wild Salmon today :-). Other foods known to reduce inflammation are fresh fruits and vegetables, like berries, grapes, celery and avocadoes (there are more but that's a quick list). Green tea has some anti-inflammatory characteristics too.

Fitness has been shown to be inversely related to CRP, the more fit you are the less CRP in your bloodstream. What hasn't been very well understood, however, is the mechanism that's in play. For example, if you are highly fit and have low CRP levels, is that because you are fit or are the habits of living your daily lifestyle (ie, diet full of fresh fruits, vegetables and healthy doses of essential fatty acids) causing your low levels of CRP.

This study attempted to answer that question.

What they found was that exercise was a significant contributor to low levels of CRP. They looked at sympathetic and parasympathetic tone. The former increases heart rate, respiration, substrate utilization, etc... when you start exercising, while the latter brings these values down, back to resting levels once you stop. Their main finding was a direct relationship between parasympathetic tone and CRP, which means the longer your body takes to get back to resting levels, the higher your levels of CRP. And, conversely, the quicker your body gets back to resting levels, the lower your levels of CRP.

So exercise is good for reducing inflammation in the body. Chalk up another one for the good guys.

Understand this, exercise is good but higher intensity exercise is even better. If you want to work on your body's ability to recover, than do some interval training or other form of high intensity training. It can be cardio, weights, agility drills, anything really, the higher the intensity, the harder your body has to work to recover. Over time, it will recover more quickly and decrease your overall level of inflammation.

So, really, go out and break a sweat today! here in Houston today, that won't be too hard :-)

Dr. Brian

PS. If you need some guidance on your exercise program, sign up for one of our FREE newsletters. If you are a golfer and want to knock 4-5 strokes off your game, get a copy of the Golf Fitness Boot Camp, you can even download it to your computer right now! It will improve your game and the inflammation in your body.

What's the best way to lose weight?

2007-07-08T12:55:00.000-05:00

So glad you asked!

There are many ways to effectively lose weight, some better than others. But for most of us, at least according to this study, your plan should have some accountability.

The study compared formal weight loss programs (diet and exercise only) to those that had a meeting/group component included, which they referred to as dietary counseling. Weekly meetings helped participants understand what their bodies were going through, how to deal with setbacks and learning to live a new lifestyle.

Those in the counseling group lost 10-15 pounds and kept it off for approximately 1 year, significantly greater weight loss and long-term success than diet and exercise alone. Now I know what you are thinking, only 10-15 pounds? I want/need to lose 25, 50 pounds or more. That's not the point. The point is they lost weight and kept it off for a year.

If you need to lose more and participate in a program that only helps you lose 15, is that failure? I think it's a darn good success story and gives you all the confidence you need to keep going.

Again, the main point is that they lost weight!

But why?

It's the social support aspect of the dietary counseling. When you have weekly meetings, you're more likely to stick with the program. Encouragement from others within the group builds confidence. These meetings also have someone participate that's "been there, done that." Their experience alone is invaluable. Finally, should you ever miss a meeting, someone will be there to ask you why. If your excuse is lame, the guilt alone can be enough to get you over a hurdle.

Back to the title of the post. Is this the best way to lose weight? On an individual basis, maybe - maybe not. For most people, weekly meetings (counseling, inspiration, motivation - however you want to label them) work extremely well for long-term success.

Remember, losing weight and then gaining it back is not the ultimate. Keeping it off is.

Have you been in a program like this? What are your thoughts? Have you tried, tried and tried to lose weight, only to have a little success and then fall back to the old habits?

We can help. First, sign up for our fitness center newsletter BSFC Monthly. It's absolutely free and comes with nice bonus gifts for signing up. Plus, each month it's loaded with all sorts of good information on fitness, diet, health and exercise.

If you live in Houston or pass through the SW part of town on a regular basis, our Fit Heart Membership is just the ticket for you. The benefits, amenities and services associated with this membership are absolutely second to none!

Until next time, break a sweat today and eat some fruits and vegetables!

Dr. Brian

Confused yet?

2007-07-03T05:28:00.000-05:00

One major problem in the fitness/health/wellness industry is the lack of a clear, concise message. For example, how much exercise do you need? How often should you exercise? What form of exercise is best?

Pose these questions to 10 different trainers and you're likely to get 10 different answers.

And it's not just personal trainers. Different think tanks, non-profits and the like involved in the fitness, health and wellness industry have published their own recommendations. Some say accumulate 30 minutes per day, some say you should exercise for at least an hour each day and some recommend high intensity exercise. They are, quite literally, all over the place.

I could sit here and dissect each one, but that's not the point of this post, so I won't do that.

The point of this post is to shed light on how easily it can appear that an entire field of study has no clear, concise message.

Take for example these two headlines, which appeared back-to-back, no less under the heading of depression news in my daily medical research update.

Although not identified in the title, the anti-depressants in question in the first study were SSRI's (like Celexa, Lexapro, Prozac, Paxil and Zoloft). Yep, the same as those in the second study. So one says there is risk and the other says there is no risk.

Confused yet?

I haven't examined the studies in-depth to determine if differences in methodology might explain varying results, although if I had to guess, they probably will. But, again that's not my point.

My point is the message. It's eminently confusing and reeks of hidden agendas or a severe misunderstanding of the effects these drugs could potentially have - which is a whole separate issue, and quite disturbing when you really think about it.

It's one thing for the fitness/health/wellness industry to lack a consistent message when it comes to physical activity. Enough people need to simply get up and move that the inconsistency will do little harm, if any at all.

It's a completely different story when even medical researchers have a hard time agreeing on the potentially adverse effects a particular drug may have on an unborn child.

And that's why I'm confused.

We can do this for you...

2007-07-02T09:15:00.000-05:00

A hard-copy workout program, with a daily schedule and other physical activity related material, including instructions, photos, motivational techniques and more has been found to be more effective at increasing and maintaining physical activity levels than phone-based methods.

The results of this study are encouraging on several fronts. First, proper instruction is vitally important. I think, at least intuitively, we all know that a large part of a personal trainer's job is instruction. When it's done properly, everyone wins.

When it includes the social/psychological issues associated with starting or maintaining a physical activity program, it's even more successful. For example, developing strategies to overcome barriers, finding social support, dealing with negative thoughts, etc... are important social and psychological issues that can sabotage the best laid plans.

That is the major reason (at least in my eyes) the study found significant differences in print materials versus the phone. When you get off the phone, without something in your hand, sitting on your desk or the counter at home, it's out of sight, out of mind.

The print materials are different. They are sitting there as a constant reminder of what you intend to do. Sort of like Stephen Covey taking on exercise - that plan is your "7 Habits!"

It's also why I think the internet is a valuable resource in your quest to get better. Wheter you want to lose weight, play better golf, improve your health or simply feel better, the internet can help you do this. There are a number of trainers that will train you over the internet and the beauty of it is that you can live anywhere and use a trainer from anywhere.

Don't like the trainers at your local box-store fitness center? No problem. Get on the internet and find someone you do like. Do your homework. Make sure what they offer is what you want.

One aspect of online training that you should address is interaction. There isn't anything quite like a face-to-face meeting between a trainer and a client. For the most part, this can be alleviated with excellent support materials and access to the trainer. That can come through email, individual phone consultations or seminars via the phone or internet.

Another aspect of this is the ability to deliver materials that help you along the way. For example, are there workbooks or handouts that can help you deal with any psychological and/or social issues you may run into?

When you have satisfactory answers to these questions, you will have found a good source for online training.

In conclusion, we are in the process of developing our online training program. It will come complete with all the support you need, in the form of the Achieve! manual, which is based on social cognitive theory and transtheoretical model. It's a step-by-step guide for getting and staying physically active. Additionally, you get workouts with photos, text descriptions, videos (coming soon), monthly teleseminars and more.

For more information, check out our current online offering, if you are already a member, check out the monthly improvement programs we have.

If you'd like to stay abreast of changes, offerings and the like, sign-up for one of our newsletters.

Link Update

2007-06-29T07:23:00.000-05:00

A few articles from various parts...

Fun on a course in PA, here and here

Espousing the importance of fitness for golf

Tiger in Men's Fitness (only a preview of the article, you'll need the magazine to get the rest)

Personal Training School in Houston

2007-06-29T06:18:00.000-05:00

Last week the Fitness Center signed an agreement with the National Personal Training Institute (NPTI). NPTI offers a diploma program in Personal Training. The curriculum is very comprehensive, 500-hours including 300 in the classroom and 200 in the fitness center.

As with the Vortex Equipment, signing this agreement means we are the first in Texas once again. There are no NPTI Schools in Texas, further evidence we are leaders in the fitness field!

Offering a school for personal trainers ensures confidence amongst membership, trust within the community and consistent access to quality personal trainers. Over time this will positively impact the fitness center.

I'm excited as this is a great opportunity for the Fitness Center. It's also a great opportunity for those living in the Houston area wanting to become Personal Trainers.

The next step is to get approval from the State. Once accomplished, we'll be ready to offer our first class.

Go to the NPTI website for more information on the school.

For those of you wanting updates on our first class, we'll do our best to post those on the blog. However, we'll certainly keep subscribers to our newsletter up-to-date. BSFC Monthly is published the first of each month. It's absolutely free and when you sign up, you'll get a couple of bonus gifts, including a free workout and a copy of my nutrition Ebook, Food & You.

Feel free to also post questions here.

Dr. Brian

If finally happened yesterday,

2007-06-25T07:47:00.000-05:00

I got to play golf!

It was the first time since July of last year - way too long. If you recall, in July I suffered the painful and uncomfortable neck impingement. Just when I was fully recovered and ready to play again, the Nationwide Tour Championship headed down here to Houston. Since I gave some golf-fitness talks, I was busy preparing and unable to play.

Then soon after that, I bought the fitness center and really haven't had time play.

Until yesterday.

I played with my brother and some of his buddies at Pecan Grove Country Club. It's a nice, mature layout that puts a premium on accuracy - not exactly what you want when coming back from nearly a year off.

The front 9, not so good: five lost balls, 2 wins, 6 pushes (no carryovers) and a loss in Wolf. I was happy with the way I hit the ball, most shots went straight - no draw or fade action. I was just too handsy and pulled everything left. Shorter irons were the worst - I'd hit wedge from 115 and completely miss the green.

Regroup on the back 9.

It was much better: only 1 lost ball (crushed a drive that went through the dogleg and straight into a backyard!), 2 more wins and 7 pushes in Wolf. Overall Wolf results, net loss of $3 - damn!

But back to my game...

I relaxed my hands and that seemed to alleviate the pulls. Shorter irons still needed some help but I had three legitimate birdie putts - even though I didn't make a single one. I was pleased with the back 9 and shooting a 43, all things considered.

I won't tell you what I shot on the front - it was worse than that :-) but going into the round, given my layoff I told myself that I'd be happy with an 85. Double the back and it's 86, so I'm pretty pleased.

Now, it's Monday morning, 8:30am. I'm at the check-in desk, greeting and talking to members, and watching the rain through the window.

As my mind drifts back to yesterday, I'm thinking it sure would be nice to be playing again.

Even in the rain!

And it continues...

2007-06-14T10:56:00.000-05:00

Potential New Target For Type 2 Diabetes Found By Penn Researchers

"We hope that drug companies will look for new ways to modify fat metabolism in type 2 diabetics using these possible targets."

Big Pharma dovetails quite nicely with the tertiary nature of our health care system. You don't visit the doctor before you get sick. Type II diabetes and most chronic cardiovascular conditions are almost completely related to lifestyle. Eat a diet high in nutrient deficient, highly processed foods, do very little physical activity and it doesn't take a rocket scientist to predict glucose metabolic problems in your future.

But the purpose of this post is to shed light on the dependence of federal research monies on Big Pharma. The quote above is taken directly from the article and shows that perfectly. It's as if researchers using federal money are directing the research focus of Big Pharma.

Why do we need more or different drugs when a perfectly acceptable solution is available? Why can't there be a quote like this directed at lifestyle change? It is a perfectly acceptable solution.

I closed a previous post by asking if I was being cynical, maybe I am.

How did they get there in the 1st place?

2007-06-13T08:18:00.000-05:00

As a former academic (and fully aware of the importance of scientific publications), there are times when I scratch my head and wonder, "Federal dollars were spent on this!"

In nearly all cases, outcomes are predictable within an expected range. It's called the scientific method. With no desire to get into a discussion of the scientific method, a recent study looked at the role of diet on recovery from colon cancer.

You can read the summary. Here is the first paragraph:
"Patients with stage III colon cancer who have undergone surgery and chemotherapy with the goal of cure may have a higher risk of relapsing and dying early if they follow a predominantly "Western" diet of red meat, fatty foods, refined grains, and desserts, according to research led by investigators at Dana-Farber Cancer Institute in Boston."

As I read this summary, all I could think was, "What type of diet do you think got them there in the first place?" I'm sure this research was needed somewhere, after all, if a study doen'st prove it, how do you know it's true.

But there is some good news...we know now the answer to the question and a "prudent" diet has made some headlines.

Am I just being cynical?

Can a daily dose of sunlight prevent cancer?

2007-06-13T07:38:00.000-05:00

According to this summary and proponents of vitamin D, yes your risk of cancer (and many other diseases) can be significantly reduced with normal levels of vitamin D.

But what does that have to do with sunlight, you ask?

Good question. After all, cancer institutes, dermatological societies and even sunscreen manufacturers extoll the benefits of sunscreen and limited exposure for skin health. Skin cancer is dangerous and can be fatal. So if sunlight is the main culprit, how can it be helpful?

Our bodies make vitamin D when exposed to the sun. In fact, significant rises can be seen in as little as 15-20 minutes.

But there is a catch...

Get a daily dose without sunscreen...it blocks vitamin D production.

How much exposure? At least 15 minutes and some say up to 1 hr. Any more than that and you will need the sunscreen.

Why do they do this?

2007-06-07T12:15:00.000-05:00

"Scientists in Indiana are reporting progress toward development of low glycemic and slowly digestible starch, a form of starch that would be less apt to cause the spike in blood sugar - and perhaps sharp hunger pangs - that many individuals experience after eating bread, baked goods, and other high-carbohydrate foods."

The rest of the summary can be read here.

My only question is why?

I can understand the need for people to consume healthier foods - particularly than those listed in the quote above. But what if we just ate less of that food and more fruits and vegetables, healthier meats and drank more water? What if we just ate grains as they grow in the field?

Look in your pantry. Foods in plastic bags and carboard boxes are loaded with things that used to be good, healthy foods. Take enriched white flour for example. Out in the field, its a perfectly healthy and natural food.

To end up as a cake, bread or other food, it gets processed. The problem with processing is that it removes the good stuff, mainly the fiber, vitamins and minerals. As the end-product food stuff, it's a plain-old, bland, quickly digesting starch.

Now, based on the objectives of these scientists, a new, more slowly digesting starch is being manufactured. And they're making progress. I don't know if I should jump for joy or just ask the question: "What is wrong with this picture?"

If we have a perfectly healthy food, process it and turn it into something that is not good for our digestive system, why do we want to further alter it so that it is better for our digestive system? Before you answer, think about the steps being taken to make the food better.

Is this coming full circle or am I just missing something completely obvious here? Please enlighten me!

Is your testosterone low?

2007-06-07T11:13:00.000-05:00

A recent study presented at the Endocrine Society Annual meeting suggested that males over 50 with low testosterone had a 33% greater risk of all-cause mortality than those who had higher levels of testerone. Low testosterone was identified as the lower-limit found in healthy young males.

The study followed 800 men for 18 years on average, a large sample size for a very long period of time. The low testosterone group had the following characteristics:

higher levels of inflammation markers, which contribute to several forms of cardiovascular disease
larger waist measurement (greater than 40 inches)
metabolic syndrome - low HDL cholesterol, high triglycerides, high blood sugars and hypertension.

Over the 18-year period, men in the low-testosterone group had a 33% greater risk from all-cause mortality than the normal / high testosterone group. This is a stout finding given the characteristics of the study, indicating that even if problems exist in methodology the results are likely portable in more controlled studies.

So what does this mean for you? If you are male, over 50 and taking prescription medication for hypertension, high cholesterol, diabetes and have a waist over 40 inches, get your testosterone levels checked. If you aren't taking medication for anything listed above but have any of the symptoms below, get them checked too. Preferably by an MD trained in Natural Hormone Replacement Therapy. The synthetic hormones cranked out by big pharma just don't seem to work as well.

Other symptoms of low testosterone include:

reduced quality of sleep
easier to lose your temper
lack of drive
reduced sex drive
significant decrease in muscle mass
significant increase in body fat

The symptoms above can happen from time-to-time but persistent appearances indicate something beyond the natural aging process.

If you notice these symptoms, the best thing you can do is, again, have your testosterone levels checked, start an exercise program and modify your diet.

Article Updates

2007-05-27T10:11:00.000-05:00

Here are some links to a few golf-fitness articles I found while doing some reading. Hope you enjoy.

Brian

7 Fitness tips to optimize golf performance

The Golf-gym workout

For you guys with bad thoughts in your head: a day in the life: Natalie Gulbis

Answering this research question

2007-05-22T08:35:00.000-05:00

Reading this summary, I felt an urge to blurt out: "No blank, Sherlock!"

A recent study published in JAMA, a leading pillar of medical research dissemination, compared low GI diets with low-fat diets on insulin secretion in high insulin secreters.

On the surface, this appears to be a legitimate research question. Insulin is related to glucose metabolism and given the current state of obesity and type II diabetes in America, this might be something we should know.

However, most people in the medical fields should intuitively know this. The glycemic index of any food indicates the level it raises blood sugar when consumed. The higher the glycemic index, the higher the blood sugar response. For example, twinkies rate rather high on the glycemic index. Consume two or three of them and your blood sugar will spike.

At least for a while. In response, your body will release (secrete) insulin to bring it back down to normal.

If you are a high insulin secreter, you're either type II diabetic, pre-diabetic or have a non-lifestyle related condition effecting your ability to metabolize blood sugar. You have to secrete more because the insulin you do release is becoming more and more insensitive to blood sugar. When this starts happening, the amount you secrete increases just to get your blood sugar back to normal. Over time your ability to regulate blood sugar becomes difficult and you become type II diabetic. For more info, go here.

But back to the study...

All markers of cardiovascular health were improved following low GI diet when compared to a low-fat diet. Again, this makes perfect sense. You're not obese or diabetic because you eat a low-fat diet of whole, natural foods. You're obese or diabetic (even if you eat a low-fat diet) because you are consuming overly-processed foods - cardboard boxes and plastics bags. The fat they contain is not healthy (trans fat) and to increase palatability (here) and shelf-life, sugars and preservatives are added.

The end result is a low-fat food that has a high GI, which increases insulin secretion when consumed. And the cycle continues...

I'll conclude by saying that as a former academic, I'm well aware the importance peer-reviewed publications play in the tenure process. So in some ways, I understand why this paper was published. Without knowing all the details, I can only hope this paper was part of a larger study with these data points already collected, making the question easy to answer.

Until next time...

Training online!

2007-05-10T10:32:00.000-05:00

On Monday, May 21, 2007, we'll debut the beta version of our online Golf-Fitness Boot Camp. For several reasons, this is great news for you!

First, even though it's the beta version, all features of the full-blown online Golf-Fitness Boot Camp will be fully tested and in working order before we complete beta testing. If you ever considered improving your golf game through a fitness program, this is your best opportunity to do so.

Why? Because while in beta test mode, the online Golf Fitness Boot Camp will be absolutely FREE! All you will have to do is register and we'll take care of the rest. To stay abreast of the updates, sign up for Brian's Report.

Second, you can't get a workout like this anywhere else - all for FREE! So sign-up for the trial period and use it to your advantage.

Third, by the time beta testing is complete, you'll be able to hit the ground running with your workouts. In other words, the learning curve associated with getting started won't eat into your monthly (or annual) payment.

That's it. Those are three good reasons to get started. Now, sign-up for Brian's Report and don't miss this opportunity!

Finally back to posting!

2007-05-01T13:38:00.000-05:00

It's good to be back!

I know, it's been a while but I have a good excuse - I bought a fitness center.

Unfortunately, that kept me from finishing my journey. But in case you were wondering, I've fully recovered and have no ill effects! Now, if I could just find the time to get out on the course.

I'm still deciding on how to best utilize my blog. There certainly will be fitness center updates, videos of workouts and camps and more. You can subscribe to the feed for updates - just use the Atom Syndication below and to your right. Alternatively, you can sign up for Brian's Report, my golf-fitness newsetter.

One idea I've been thinking about are health related posts. I subscribe to several medical news alert services. Nearly everyday I see a headline that makes me scratch my head or simply say "Duh!" I'm thinking about publishing these to the blog 3-4 times per week. Hopefully it will be entertaining and educational for you.

What do you think?

Any ideas?

Day 10, October 27: Workout and Food Diary

2006-10-27T16:08:00.000-05:00

Day 10 on the journey. Here is what I did and what I ate.

Workout:
20 minutes interval training on stationary bike
1 hour Boot Camp

Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Alternating DB Flys, pullovers and crunches on the stability ball.
Rolling stability ball squats – side, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
Bent over DB Rows, bicep curls and shoulder shrugs.
Russian twists for power, alternating flys and ball toss with 8-pound medicine ball.
Roll-ins with progressives.
Regular extended planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (still no fancy add-ons to the walking lunges) down and down back twice. One trip down (or back) is about 20 yards.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
Food Diary
I haven’t eaten dinner yet, it’s just before 4pm Friday. I was done with this post so I decided to put it up. I’ll add dinner and snack tomorrow.

Breakfast, 5:15 AM: Two pieces of whole wheat toast with organic peanut butter
Snack, 9:00 AM: 1 Pear.
Lunch, 11:30 AM: Grilled chicken salad with balsamic vinegar dressing.
Snack, 3:00 PM: 5 strawberries and handful of almonds.
Dinner, 6:00 PM:
Snack, 9:00 PM:

Fluids: Throughout the day, at least 3.0 L of water, 1 diet coke and 1 cup of green tea.

That’s day ten, your thoughts????

PHOTOS
There are 3 photos below for the Russian twists, starting position and right and left sides. You may have notices that in my workouts, I perform these in one of two ways: power development and dynamic flexibility. For power development, perform the side-to-side movements as rapidly as you can. For dynamic flexibility, slow down and little bit, lock your hips in place and allow the weight of the medicine ball to stretch your torso on both sides.

You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp ^TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 9, October 26: Workout and Food Diary

2006-10-27T15:50:00.000-05:00

Day 9 on the journey. Here is what I did and what I ate.

Workout:
20 minutes interval training on stationary bike (disclaimer: including 2 minute cool-down, this is actually 22 minutes).
1 hour Boot Camp

Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Russian Twists focusing on dynamic flexibility, ball throws and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
Rolling stability ball squats – side, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
Alternating DB flys, nosebreakers, and shoulder shrugs.
Bent-over alternating DB rows and bicep curls with 15-pound DBs.
Roll-ins with progressives.
Regular extended planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (still no fancy add-ons to the walking lunges) down, back and down. One trip about 30 yards, so about 90 yards of walking lunges.
Balance on the ball.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
After a 2-minute warm-up on the bike, I went straight into the 120 rpm and 100 rpm 1-minute intervals. I added a fifth interval at 130 rpm today; by tomorrow, all higher intensity intervals will be at 130 rpm. Based on today (and previous workouts), I don’t anticipate any problem with this. To view the interval training protocol I’ve been using, click here. Overall, this was an 8 on the 0-10 scale.

I didn’t do Boot Camp yesterday so I couldn’t add the progressives to the roll-ins. But I did it today. The shoulder and neck held up well – no ill effects. Overall, this was an 8 on the 0-10 scale.

Food Diary
Breakfast, 5:10 AM: 2 hard-boiled egg whites, 1 yolk and 2 pieces of whole wheat toast.
Snack, 9:30 AM: No snack this morning, I can’t remember why.
Lunch, 12:00 PM: Spaghetti with whole wheat pasta.
Snack, 3:00 PM: Power Crunch bar – chocolate.
Dinner, 6:00 PM: Roasted chicken with avocado and mixed greens salad and balsamic vinegar.
Snack, 9:00 PM: 5 strawberries and handful of almonds

Fluids: Throughout the day, at least 2.0 L of water, 1 diet coke and 1 cup of green tea.

That’s day nine, your thoughts????

PHOTOS The photos below show starting and ending positions for the alternating medicine ball flys. This is a great exercise for front shoulder development, balance (stay on the ball and in place), core training and neuromuscular control (you have to learn how to separate right and left sides). For the ending position, go down as far as you can. Allow the weight of the medicine ball to stretch your chest and the front part of your shoulder.

You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 8, October 25: Workout and Food Diary

2006-10-26T12:37:00.000-05:00

Day 8 on the journey. Here is what I did and what I ate.

Workout:
No workout today. I really wanted to do at least a Boot Camp. I was looking forward to testing myself with the Roll-in progressives. But I was just beat. Hopefully the day off will do me and my body some good.

Comments:
I can’t comment on a workout that didn’t occur. But I will say this.

Looking back over the previous week I am pleased with my progress, although most of it is mental. I wasn’t quite sure how I would respond coming back from the injury. I didn’t know if my neck and shoulder could / would hold up. I didn’t know if I’d suffer a set back. While I have been held back somewhat, there certainly hasn’t been a set back. For example, my right arm and shoulder are extremely weak. Doing bicep curls with a 15-pound dumb bell is difficult. I still can’t put too much pressure on my shoulder and I still can’t lift anything with it but I feel confident that it’s getting better all the time.

So in one word, I’d say the first week back has been a success. Now if I could just cut out the margaritas and coronas, everything would be alright.

Food Diary
Breakfast, 6:00 AM: 3 egg whites (boiled) and 2 pieces of whole what toast.
Snack, 9:30 AM: Power Crunch bar – chocolate.
Lunch, 12:00 PM: Grilled chicken sandwich with lettuce (only) on whole wheat bread.
Snack, 3:00 PM: ½ organic peanut butter sandwich on whole wheat bread, 1 banana.
Dinner, 6:00 PM: Grilled chicken fajitas on whole grain tortillas with avocado and HOT salsa.
Snack, 9:00 PM: Just a banana.

Fluids: Throughout the day, at least 2.0 L of water, 1 diet coke and 1 cup of green tea.

That’s day eight, your thoughts????

PHOTOS
Since I didn’t do a Boot Camp workout (or any workout really), there are no photos. But, if you look through this series, you’ll see plenty of examples my Boot Camp program. You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp ^TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 7, October 24: Workout and Food Diary

2006-10-26T09:18:00.000-05:00

Day 7 on the journey. Here is what I did and what I ate.

Workout:
20 minutes interval training on stationary bike
1 hour Boot Camp

Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Russian Twists focusing on dynamic flexibility, ball throws and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
Rolling stability ball squats – rear, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
Alternating DB flys, nosebreakers, and shoulder shrugs.
Bent-over alternating DB rows and bicep curls with 15-pound DBs.
Hip Flexions and Lower body rotations on floor.
Roll-ins.
Regular extended planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (no twist or overhead press and no medicine ball – still can’t do them) down and back, three times. One trip about 20 yards.
Swing holds with 6-pound medicine ball.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
After a 2-minute warm-up on the bike, I went straight into the 120 rpm and 100 rpm 1-minute intervals. I jumped the 120 rpm intervals up to 130 rpm over the last four sessions. I’ll continue adding an additional 130-rpm interval each day until all are at 130-rpm. So don’t expect this to change too much over the next few days. Overall, I rate this as an 8 on the 0-10 scale.

I’m still pleased with the progress. I’ve had no ill effects regarding the nerve in my neck. I’m going to try the added progressives to the Roll-ins tomorrow. Overall, this was a 7 on the 0-10 scale.

Food Diary
Breakfast, 6:00 AM: Grilled chicken taco with two slices of avocado.
Snack, 9:30 AM: 1 handful of almonds
Lunch, 12:00 PM: Turkey sandwich with avocado on whole wheat bread.
Snack, 3:00 PM: 1 blueberry yogurt and 1 hard-boiled egg white.
Dinner, 6:00 PM: Grilled Salmon, sweet potato and mixed greens salad with Balsamic vinegar.
Snack, 9:00 PM: 1 pear.

Fluids: Throughout the day, at least 3.0 L of water. One diet coke and one cup of green tea.

That’s day seven, your thoughts????

PHOTOS

The photos below show starting position and one step for walking lunges. These work the entire lower body, promote good balance and help dynamic flexibility of the hips. You can do a couple laps in the gym (or your home) or you can use them as a cardio exercise. Try these for 5-minutes over a 30-yard stretch. I guarantee you’ll be breathing heavy and your legs will be burning!

Day 6, October 23: Workout and Food Diary

2006-10-25T22:17:00.000-05:00

Day 6 on the journey. Here is what I did and what I ate.

Workout:
20 minutes interval training on stationary bike
1 hour Boot Camp
Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Russian Twists focusing on power development, ball throws and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
Rolling stability ball squats – side, straight leg dead lifts. Straight leg dead lifts were done with 10-pound medicine ball.
Alternating DB flys, nosebreakers, and shoulder shrugs.
Bent-over alternating DB rows and bicep curls with 15-pound DBs.
Hip Flexions and Lower body rotations on floor.
Roll-ins.
Regular extended planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (no twist or overhead press and no medicine ball – still can’t do them) down and back, three times. One trip about 20 yards.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
After a 2-minute warm-up on the bike, I went straight into the 120 rpm and 100 rpm 1-minute intervals. I jumped the 120 rpm intervals up to 130 rpm over the last three sessions. Tomorrow I’ll jump that to the last 4 intervals. Overall, this was a 7 on the 0-10 scale.

The Boot Camp continues to feel good and I continue to be pleased with how my neck and shoulder are responding. While there are exercises I still can’t do, like front and lateral raises and military press, I feel like those will come along soon.

Food Diary
Breakfast, 5:15 AM: 3 hard boiled egg whites (only one yolk).
Snack, 9:30 AM: Power crunch bar - chocolate
Lunch, 12:00 PM: grilled chicken breast and a bell pepper
Snack, 3:00 PM: No snack this afternoon.
Dinner, 6:00 PM: Turkey chili with a mixed greens salad and balsamic vinegar.
Snack, 9:00 PM: Green apple and one raspberry yogurt.

Fluids: Throughout the day, at least 3.0 L of water. 1 diet coke and 1 cup of green tea.

That’s day six, your thoughts????

PHOTOS
The photos below show side stability squats. These are great for your lower body, hips and balance. Some key points when doing these are: try to keep knee of foot on floor above your ankle, in the starting position, place foot on highest point of stability ball and try to roll the ball directly to your side – not in front of or behind you. Go down as far as you can and really stretch the groin of the leg on the ball.

Day 5, October 22: Workout and Food Diary

2006-10-24T10:18:00.000-05:00

Day 5 on the journey. Here is what I did and what I ate.

Workout:
No boot camp today!
I did a “Field” workout. See below for details.

Cool down: No stretching, just about 10 minutes of walking.

Comments:
Here’s the lowdown on the “Field” workout. I started doing these about twice a month a while back. I got tired of being in the gym all day. The entire workout takes about an hour, including 5-10 minutes of warm-up and 10-15 minutes of walking as a cool-down.

I start by walking 40-yards. After the first one, I walk faster on each successive one until I’m nearly jogging. It takes about 3 or 4 40-yard distances to get to this point. Then, I jog the distance and work up to a full sprint. When I can run a full sprint, I run 10, 40-yard dashes as fast as I can. Although today, I didn’t work up to a full sprint. I didn’t want to test cranking my shoulder like that just yet.

After the sprints, I went through some plyometric drills, including long and quick jumps over a 25-yard distance. The long jumps entailed covering the 25-yards in as few jumps as possible. On these, I get a good, deep knee bend and really engage the glutes. The quick jumps are simply bounces over the 25-yards. I limit knee bend while concentrating on being light on my feet.

Next I did a sprint-jump combination for 50-yards which included a 10-yard sprint with 5 vertical jumps every 10-yards. After this, I was tired. But I did some drills specific to opening up and clearing my hips. These were sideways running drills that involved rotating the hips forward and backward while doing the same with my feet.

I usually run a few 40-yard sprints after this, but I was really worn out. So I didn’t. I rate this workout a solid 10 on the 0-10 scale.

Food Diary
Breakfast, 6:00 AM: 3 scrambled eggs and two pieces of whole wheat toast.
Snack, 9:30 AM: Power Crunch bar – chocolate.
Lunch, 12:00 PM: Turkey sandwich on whole wheat bread.
Snack, 3:00 PM: No snack – yard work.
Dinner, 6:00 PM: Ground beef taco salad.
Snack, 9:00 PM: Green apple and one blueberry yogurt.

Fluids: Throughout the day, at least 4.0 L of water. I was drenched after the “Field” workout. No green tea and 1 diet coke. Two coronas with dinner.

That’s day five, your thoughts????

PHOTOS
Since I didn’t do a Boot Camp workout, there are no photos. But, if you look through this series, you’ll see plenty of examples my Boot Camp program. You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp ^TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 4, October 21: Workout and Food Diary

2006-10-24T09:18:00.000-05:00

Day 4 on the journey. Here is what I did and what I ate.

Workout:
40 minutes of cardio, including stationary bike and treadmill for 20 minutes each.
No boot camp today!

Cool down: General lower body stretch focusing on hips, legs and calves – about 10 minutes.

Comments:
I started on the treadmill. After walking for 5 minutes, I started the intervals with a 2-minute run at 6.0 mph followed by a 2-minute walk at 4.0 mph. The next running interval was also at 6.0 mph. The final two running intervals were at 6.5 and 7.0 mph, respectively. Each running interval was followed by a 2-minute walking interval at 4.0 mph. This was pretty tough, particularly the last interval. I’d rate this as a 9 on the 0-10 scale.

I went straight to the bike after the treadmill. After a 2 minute warm-up, the intervals started. I followed the same protocol as yesterday, although I didn’t increase the intensity at the end. The treadmill wore me out a little too much for that. Overall, this was a solid 8 on the 0-10 scale.

Food Diary
Breakfast, 6:00 AM: Ground turkey breakfast taco with mushrooms and mixed bell peppers.
Snack, 9:30 AM: No snack.
Lunch, 12:00 PM: Turkey sandwich on whole wheat bread
Snack, 3:00 PM: No snack – too involved with football game (what was Greg Davis thinking?)
Dinner, 6:00 PM: Grilled chicken fajitas, with all the trimmings (basically okay).
Snack, 9:00 PM: No snack – too much for dinner.

Fluids: Throughout the day, at least 3.0 L of water. No green tea and 1 diet coke. Three coronas with dinner.

That’s day four, your thoughts????

PHOTOS
Since I didn’t do a Boot Camp workout, there are no photos. But, if you look through this series, you’ll see plenty of examples my Boot Camp program. You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 3, October 20: Workout and Food Diary

2006-10-23T23:16:00.000-05:00

Day 3 on the journey. Here is what I did and what I ate.

Workout:
15 minute interval training session on the stationary bike.
30 minute Boot Camp
Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Russian Twists focusing on dynamic flexibility, pullovers and crunches (center, right and left) on the stability ball with 10-pound medicine ball.
Alternating DB flys, nosebreakers, bent-over alternating DB rows and bicep curls with 15-pound DBs.
Roll-ins.
Regular planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (no twist or overhead press and no medicine ball – still can't do them) down and back, three times. One trip about 20 yards.
Ball balance on stability ball – 3 sets, 30 seconds each.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
The interval training on the bike felt better today than Wednesday. After about 2 minutes of warm-up, I went straight to 1 minute intervals, alternating between 100 rpm and 120 rpm. Since I felt pretty good, over the last 3 minutes, the higher intensity intervals were at 130 rpm. Overall, this was a solid 7 on the 0-10 scale but the last 3 intervals it was a 9!

This was my third Boot Camp since coming back. It was the shortest one yet, 30 minutes was all I could squeeze in. But I knew that going in so I really moved during the entire session. My neck and shoulder felt good this morning so I decided to keep the roll-ins today. We’ll see what happens tomorrow. My hamstrings weren’t as sore as I thought they would be which helped me push a little harder. Because I was pushing it, this was at least a 9 on the 0-10 scale.

Food Diary
Breakfast, 5:15 AM: No breakfast, running late!
Snack, 9:30 AM:Starving and nothing with me because I was running late! Go to the grocery store and grab 2 Lara bars (Cashew) and a diet coke. I wolfed them down like there was no tomorrow!
Lunch, 12:00 PM: Grilled chicken Caeser salad. .
Snack, 3:00 PM: Power Crunch bar - chocolate
Dinner, 6:00 PM: Chicken fajitas with salsa, jalapenos and avocado.
Snack, 9:00 PM: No snack tonight, too much for dinner.

Fluids: Throughout the day, about 3.5 L of water. One cup of green tea and 1 diet coke. Two frozen margaritas with salt at dinner.

That’s day three, your thoughts????

PHOTOS
The photos below show the beginning and ending position photos for Roll-ins. This is an excellent exercise that promotes core strength and stability while improving strength of the shoulder girdle and increasing balance.

To make this exercise more difficult, try one of these two alternatives. First, when performing the movement phase, rather than bringing your knees toward your shoulders, bring your right knee toward your left shoulder and then do the opposite on the next repetition. Second, you can try doing this with one leg. Simply lift one leg off the stability ball and do the work with the other leg. Caution: I’ve seen only PGA players do it this way!

The boot camp workouts listed above are available in The BKS Golf Fitness Boot Camp ^TM. It has 24 different workouts like the one listed above. You too can get in better shape, feel better and (most importantly), play better golf by purchasing a copy of The BKS Golf Fitness Boot Camp ^TM. To see how your game will improve, read testimonials, endorsements, and to get started today – go here!

Day 2, October 19: Workout and Food Diary

2006-10-20T07:44:00.000-05:00

Day 2 on the journey. Here is what I did and what I ate. Your thoughts?

Workout:
1.5 mile run outside (the weather was great, just a little breezy) alternating between running a ¼ mile and walking for ~ 2 minutes. My goal was to keep the ¼’s under 2 min each and I did that for all but the last two.
1 hour Boot Camp
Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Russian Twists focusing on dynamic flexibility, pullovers and crunches(center, right and left) on the stability ball with 10-pound medicine ball.
Rolling stability ball squats – side, straight leg dead lifts on aerobic step and calf raises. Straight leg dead lifts were done with 10-pound medicine ball.
Alternating DB flys, nosebreakers, bent-over alternating DB rows and bicep curls with 15-pound DBs.
Hip Flexions and Hip Extensions on floor.
Roll-ins.
Regular extended planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (no twist or overhead press and no medicine ball – can’t do it yet) down and back, three times. One trip about 20 yards.
Ball balance on stability ball – 3 sets, 30 seconds each.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
The interval running outside felt good, although those last two quarters were no fun! I’m sure I’ll be sore. On a scale of 0-10, I would rate this at least an 8.

This was my second Boot Camp since the injury. Like yesterday’s, it felt good. I should not have done the roll-ins. I did not feel pain doing them, but my shoulder girdle is still weak. The stationary nature of the upper body during this exercise put too much stress on my shoulder at this stage of recovery – I’ll have to hold off on those for a while. Those lunges – WOW! – were my hamstrings sore. They were screaming by the time I finished that last lap. On the 0-10 scale, this was about an 8.

Food Diary
Snack / Small Breakfast, 5:10 AM: Power Crunch bar – chocolate. I was running late this morning.
Snack / Small Breakfast, 9:30 AM: Chicken fajita taco (no salsa – too early) with avocado and 1 green apple.
Lunch, 12:00 PM: Grilled chicken salad.
Snack, 3:00 PM: Handful of raw almonds and handful of raisins.
Dinner, 6:00 PM: Grilled chicken, mixed greens salad with balsamic vinegar and sweet potato with cinnamon.
Snack, 9:00 PM: Another chocolate power crunch bar!

Fluids: Throughout the day, about 2 L of water. Two cups of green tea and 1 diet coke.

That’s day two, your thoughts????

PHOTOS

The photos below show the "hold position" for regular planks and extended planks. Regular planks are on the elbows and extended planks are with the arms straight. In either case, these exercises provide great benefit to your core and shoulder girdle - excellent for your golf game!

Day 1, October 18: Workout and Food Diary

2006-10-19T08:19:00.000-05:00

Day 1 on the journey. Here is what I did and what I ate. Your thoughts?

Workout:
15 minutes interval training on stationary bike
1 hour Boot Camp
Unless otherwise stated, each exercise was done with 3 sets of 15 repetitions.

Spine Extensions, Hip Extensions, Walk out pushups all on stability ball.
Chest press, pullovers, crunches (center, right and left) all on stability ball with 10-pound medicine ball.
Rolling stability ball squats – rear, straight leg dead lifts on BOSU trainer with 10-pound medicine ball.
Bent-over alternating rows, bicep curls with 15-pound dumb bells, no shoulder work yet.
Regular planks – 3 sets of 30 seconds, obliques on ball.
Walking lunges (no twist or overhead press and no medicine ball – can’t do it yet) down and back, twice. One trip about 20 yards.
Ball balance on stability ball – 3 sets, 30 seconds each.

Cool down: Golf-specific stretch focusing on hips, hamstrings, shoulders, chest and torso – about 10 minutes.

Comments:
The interval training on the bike really snapped my quads back to reality! The intervals started at 2- and 1-min, with 2-min being at 100 RPM and 1-min at 120 RPM. Over the last 5 min I switched to 1-min intervals. On a scale of 0-10, I would rate this about a 7.

This was my first Boot Camp since the injury. It actually felt really good, even though I couldn’t do shoulder or triceps exercises. As I get better, those will be added. But working hard and breaking a good sweat never felt so good. On the 0-10 scale, this was about a 6.

Food Diary
Breakfast, 5:15 AM: Free-range ground beef taco on whole wheat tortilla with peppers (green and red bells).
Snack, 9:30 AM: Power Crunch bar – chocolate.
Lunch, 11:30 AM: 1 chicken breast with mixed greens salad and balsamic vinegar.
Snack, 2:30 PM: 1 banana, ½ organic peanut butter sandwich on whole wheat bread.
Dinner, 5:30 PM: 2 chicken fajita tacos on whole wheat tortilla with avocado and fresh HOT salsa and a mixed greens salad with balsamic vinegar.
Snack, 9:00 PM: 1 green apple and 1 raspberry yogurt (4 oz. serving).

Fluids: Throughout the day, about 3 L of water. One cup of green tea and 1 diet coke.

PHOTOS
The 2 photos below show the starting and ending position for the obliques on stability ball exercise. This is a great core exercise that will help you develop power in your torso. Because you are on the ball, you are also working on balance.

This is the starting position. Note my side is directly on the stability ball and my top leg is forward.

This is the ending position. Note how far I have lifted my torso off the ball. The higher you lift, the greater the benefit. To increase the difficulty of this exercise, add a twist at the top. As you lift your torso off the ball, slowly rotate your chest toward the wall. If you can rotate until your chest is parallel to the wall, you have excellent torso rotation for golf.

Prepping for the Video Shoots

2006-10-18T09:16:00.000-05:00

I haven’t posted to the blog as much as I had intended over the last few days. There are a myriad of very good reasons. I was slightly overwhelmed getting ready for the radio show last week. My wife was out of town for half of the week and all of the weekend, leaving me as Mr. Mom. And to top it all off, there was a birthday party right in the middle of the Texans-Cowboys game! There is nothing quite like a Dad taking two girls to a princess birthday party at Chuck E. Cheese. I felt so out of place! What time was left after training clients was spent filling out application upon application for continuing education credits for The BKS Golf Fitness Boot Camp ^TM Instructor’s Course.

The best reason however was that I finalized plans to begin shooting videos for the Boot Camp and 2 Balls programs. This will begin just before Thanksgiving and be done the first week of December. This means two things for you. First, DVD’s of these programs will be available by Christmas. Second, my online Golf Fitness Boot Camp will really start to take off. So if you’re looking for a Christmas gift for you or someone else, this will do the trick!

Something else this means for you is the following. Since my neck injury I haven’t been able to workout. I’m still not 100%; I can’t lift anything overhead for example. But I’m getting better all the time. Since I haven’t been able to workout (much less play golf), I’ve really felt like a slug.

That is all about to change.

With the video shoot looming and me wanting to represent myself on film respectably, I’m beginning a 5-week trek to get myself back in the groove. I’ve got to be able to perform those advanced exercises, right?

Each and every day I will post my food diary and workout routines to this blog, which means I will post at least one entry every day. The food diaries will contain every morsel of food that I consume, including the times and whether it was a meal or a snack. The workout logs will include my workout routine for the day and will include select exercise pictures. I will also dialogue a bit regarding the workout to give you a sense of my perceptions regarding intensity and feel of the session.

So I’m going to encourage you to do two things. First, take this 5-week trek with me. Take note of the foods I’m eating (it dovetails nicely with the new nutrition series in the newsletter) and make some changes in your diet, too. You won’t have to eat what I’m eating but if you get close, you’ll get better. Also, incorporate some of the routines that I do into your own fitness regimen. Again, you don’t have to work as hard as I’ll work or do the same things but if you get close, you’ll see results.

As we go through the next 5-weeks, I encourage you to post your comments and thoughts along the way. It will keep me going and help those reading.

See you later today when I post my food diary and workout routine.

Brian

The fallacy of "fat-burning" zones and low-intensity exercise

2006-10-05T09:41:00.000-05:00

Press Release 1: Walking not enough for significant exercise benefits.
Press Release 2: "No time to exercise" is no excuse, study shows.

By most publications, walking is the most popular form of physical activity. And why not? It's easy to incorporate walking into your daily routine. You can make a concerted effort to take the stairs rather than the elevator, walk down the hall to speak with a colleague rather than emailing or phoning them, or even take a quick 10 minute walk on your lunch hour.

For the longest time, many health-related organizations trumpeted the healthy effects of walking on cardiovascular disease, chronic disease, mental disorders and weight control. In fact, Shape Up America has dedicated a large part of their mission to their 10,000 steps a day program. The main message of this program (and others like it) is to accumulate 10,000 steps (about 5 miles) each day and your health will improve.

But are we missing something?

"Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occassionally elevate the intensity," says Dr. Vicki Harber, lead author of the study in the first press release.

Their study compared traditional exercise (using treadmills and stationary cycles) at a moderate-intensity with the 10,000 steps a day program, where subjects accumulated 10,000 steps per day.

The most significant finding was that fitness levels in the traditional exercise group improved at a rate 2.5 times that of the 10,000 steps per day group.

A separate study confirms these findings.

One group followed an interval training protocol while the other performed continuous, moderate-intensity stationary cycling. Over the study period, the interval training group trained for a total of 2.5 hours while the cycling group trained for 10.5 hours.

The results?

No significant differences in health or fitness markers between the groups.

"The most striking finding from our study was the remarkably similar adaptations induced by two such diverse training strategies," says Martin Gibala, associate professor of kinesiology at McMaster University.

My thoughts
People in the service side (personal trainers, coaches, instructors, etc...) of the fitness industry have known for a long time that harder exercise provides better results. Those doing research on physical activity and health (I used to be one of them) realize this too. However, those doing research also understand that a continuum between the benefits of exercise and the intensity of exercise exists.

So much of the American population is completely inactive that getting up and following the 10,000 steps per day program will provide health benefits, which explains the major campaigns. But it's important to realize too, that once you leave the "couch potato" behind, increasing the intensity of exercise will do more (and in a shorter period of time) than simply walking. So the continuum is getting people off the couch to doing something and then getting them to do more.

All of this leads us to walking and "burning calories." Earlier I mentioned a few of the reasons why walking is the most popular form of exericse. I intentionally did not mention fat loss (although I mentioned weight control, which is a completely different issue). You can readily verify the tie-in between walking and fat-burning zones by reading magazine headings, talking with any un-informed trainer or reading the "charts" in the fitness center or on the treadmill.

What do the headlines, trainers or chart say (or show)?

That fat-burning zones are of lower intensity than "cardio-training" zones. This may be true for "in-the-moment" metabolism, but completely off the mark in every other regard. Higher intensity exercise burns more calories, can be done in a shorter period of time and provides better health benefits than "fat-burning" zone exercise.

There is a ton of research to suppor this claim but the health conditions that receive the most benefit from higher intensity exercise are cardiovascular diseases. These include hypertension, type II diabetes, high cholesterol, metabolic syndrome and obesity.

Your take home message
Don't give up on walking!

Instead, replace some of your walking with higher-intensity exercise. Make your body huff-and-puff a little. You'll be better off in the long run.

Isn't it better to get the same (or better) results in a shorter period of time?

Of course it is. That's why working out harder is better than the alternative.

I'm going to be on the radio!

2006-10-05T09:28:00.000-05:00

Saturday, October 14th, 2006 from 8-9am, I'll be a guest on the radio show "From Tee to Green" with Doug Pike of the Houston Chronicle. We'll be discussing golf-specific fitness, taking questions from listeners and talking about my new golf fitness CD: 2 Balls and Better Golf Fitness.

You can listen to the show, broadcast on ESPN 790 at 790 AM on your radio dial. If your not in the Houston area, you can listen via live streaming at ESPN790.com. When the page loads, just click the "Listen Live" link at the top of the page.

Call in and ask your question(s). After the show, come back here and post your comments. I'd love to know your thoughts on anything I said or how the show went.

Brian

Eat Meat, Lose Weight? Could Dr. Atkins have been right?

2006-09-14T09:57:00.000-05:00

The text between the dashed lines comes directly from the press release. A link to view the press release is at the bottom of this post. Unless otherwise stated, the text between the dashed lines is exactly as it appears in the press release.
All text after the dashed line contains my comments.

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A study in the September, 2006 issue of Cell Metabolism evaluated normal and obese individuals for their response to the hunger-fighting hormone peptide YY (PYY). In previous research reports, it was shown to reduce food intake by up to 1/3 when given by injection.

“We’ve now found that increasing the protein content of the diet augments the body’s own PYY, helping to reduce hunger and aid weight loss,” said Medical Research Council clinician scientist Rachel Batterham of University College London. (Emphasis added by me).

Further investigation in mice supported the human study results.

Also, genetically modified mice unable to produce PYY ate more and became markedly obese.

When researchers treated those hormone deficient mice with PYY, the animals lost weight.

“The findings show that PYY deficiency can cause obesity and that PYY appears to mediate the beneficial effects of increased-protein content diets," Batterham said. "One potential weight loss strategy is therefore to increase the satiating power of the diet and promote weight loss through the addition of dietary protein--harnessing our own satiety system (Emphasis added by me).

“Such a diet is perhaps more typical to that of our hunter-gatherer ancestors,” she added.

The average Western diet derives 49% of energy intake from carbohydrate, 35% from fat, and 16% from protein, Batterham said. That differs considerably from the diet of hunter-gatherers, who ate as much as twice the amount of protein (Emphasis added by me).

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EUREKA (only because this press release comes from Eureka Alert), more protein in your diet leads to greater weight loss. I think Dr. Atkins was onto something many years ago, regardless of the bad press.

People in the know have realized for a long time the positive role protein plays in your diet, health and body weight. That’s why I recommend eating protein at every meal and even with your snacks. But you can’t eat just any protein. It must be healthy, natural and not packed with preservatives and saturated fats.

In other words, get the majority of your protein from chicken, beef, turkey, fish and wild game. Stay away from meats that come in plastic bags or containers and cardboard boxes. This meat is processed and loaded with preservatives and trans fatty acids.

To limit processed meats, make sure the meat you do eat is as close to its natural state as possible. In this condition, it has undergone little processing.

For a better understanding of how to determine the extent of processing a protein source has undergone, you need to ask yourself four questions. The answers to these questions will lead you to an obvious conclusion.

To learn these four questions, read my nutrition e-book. You can get a free copy simply by signing up for my newsletter, Brian’s Report: 18 Holes of Golf fitness, nutrition, heath and much more. To sign-up, go here: http://www.briansekula.com/golf/BReport/BriansReportSignup.htm.

Some more of my thoughts from the article…

Why was the study replicated in mice after humans? My best guess is they wanted to isolate the PYY hormone, so they used the genetically modified mice. I’m not sure, but the sentence caught me off-guard.

The typical Western diet contains too many carbohydrates. But carbohydrates alone are not the culprit. It’s the type that matters. Too many people eat a diet laden in processed carbohydrates, which include chips, cookies, crackers, soda water, etc… If these “foods” were replaced with fruits and vegetables, along with healthy proteins, several things would happen. The incidence rates of many behaviorally related diseases would drop significantly. These include: obesity, heart disease, Type II Diabetes, high blood pressure, high cholesterol, many forms of cancer and even some bone and joint disorders. The list goes on. Additionally, the rate at which Americans take prescription medications would significantly decrease. How much help would that be to an over-burdened health care system?

But back to the article…

Archaeological studies indicate the typical hunter-gather diet consisted of proteins high in healthy fats, namely omega 3, 6 and 9 fatty acids. This was pre-agricultural times and the meat consumed was wild. It’s the modern-day equivalent of free-range meat. In other words, wild animals went where they wanted and ate what they wanted.

Soon after introduction of the agricultural period, it was discovered that farming meat was much better than the alternative. Who can blame them? If you had to kill something to eat it, you were just as likely to be killed while out hunting and gathering. So cattle (and other forms of meat) were raised as a meat source for the populace. It was also soon discovered that feeding them (as opposed to allowing them to range free in captivity) caused them to gain weight faster than if they were in the wild.

It wasn’t long that animal husbandry techniques discovered diets high in corn and other grains would cause a young calf to weigh over 1,200 pounds in about 14 months, as opposed to 2 years or more in the wild. As you might guess, this much of a weight gain in this short period of time is not a healthy weight gain. Tissue analyses show the vast majority of this weight gain is fat – specifically, saturated fat.

Coincidentally, fossil records from pre- and post-agricultural periods indicate when animal husbandry techniques were introduced, significant increases in nutritionally related diseases began to appear.

The Take Home Message

This is what I recommend. Note: I am not telling you what to do. I’m only making some recommendations. If you’d like, follow these suggestions but be aware that I am not qualified (not an MD) to TELL you what to do (that’s a disclaimer).

Eat more protein.
Eat protein at every meal.
Eat protein with your mid-morning and mid-afternoon snacks.
Keep protein powder at home and at work (for convenience).
Take two hours one day each week and plan your meals and snacks.
Significantly increase the fruits and vegetables you eat.
SIGNIFICANTLY decrease the food you eat in plastic bags and cardboard boxes.

Press Release Link
http://www.eurekalert.org/pub_releases/2006-09/cp-epb082806.php

It's been awhile...

2006-09-14T09:31:00.000-05:00

It's been awhile since my last post; just over a month. Soon after I created this blog, I suffered the dreaded nerve impingement in my neck. It was absolutely miserable and I wouldn't wish it on my worst enemy. Without getting into all of the details, I finally received a correct diagnosis. Five bouts of neck traction, anti-inflammatory medication and rehabilitative exercises have me back on track.

As I said in my initial post, my intentions are to post here frequently regarding fitness for golf. I'll be posting regurlarly on the Boot Camps that I am running, various articles I have written, golf-specific fitness tips and various other topics. If you read the August issue of Golf Digest that had the health survey, you know there are other issues golfers have to deal with. These other issues as they relate to diet, fitness, health and exercise are the "various other topics" I will be covering.

Welcome

2006-08-11T15:53:00.000-05:00

My addition to the blogosphere! Welcome! I will be posting nearly daily so check back often.