I know I have been talking about Tim Collins a lot this week, but it is a truly amazing story. EC and Pete flew out to Kansas City to see him on Opening Day yesterday, and lo and behold Timmy got to pitch the 9th inning. While KC lost 4-2, Timmy threw 19 pitches, 10 for strikes leading to 1 hit, 1 walk, 1 strikeout and 0 runs. Not too shabby for a 21 year old kid huh?
I also hope that those of you not living in the Northeast are loving life right now, as up here in Augusta, Maine we are projected to get 8-14 inches of heavy, wet snow today! Awesome! I love shoveling.
Anyway, onto actual nutrition content.
Jonny Bowden had a recent article called Foods to Fight High Blood Pressure that I thought was excellent overall. However I feel that there were a few important points that were left unsaid that I wanted to touch on and expand on the topic a bit. To truly get the most out of this post, I recommend you read that one first, though I will provide a small recap:
Approximately 1 in 3 US adults has high blood pressure, and 25% of them don’t even know it
High blood pressure is directly responsible for over 56,000 US deaths each year
The research generally shows that excess sodium in our diets contributes to high blood pressure for many
While cutting back sodium can help, consuming more potassium can be just as effective for managing blood pressure
In fact increasing potassium intake without decreasing sodium will still improve blood pressure
Here is the list JB provides on potassium containing foods:
Swiss Chard – 961 mg per cup
Bananas – 422 mg in one medium banana
Spinach – 839 mg per cup
OJ – 496 mg per cup
Dried apricots – 550 mg per 1/4th cup (1 serving)
Sweet potatoes – 542 mg per medium sweet potato
Avocados – CA variety – 690 mg per, FL variety – 1067 mg per
Cantaloupe – 368 mg in 1/4 of a medium cantaloupe
Figs – 381 mg per half cup
Peaches – 322 mg in one large peach
Beans – 477-1224 mg per cup
Kale – 299 mg per cup
Some other foods lower blood pressure by other mechanisms such as celery, garlic, beet juice, whey protein powder and vitamin D.
I am very pleased to announce the newly available BSP Training & Nutrition Newsletter!
To sign up simply fill in the info on your right, and you will have immediate access to some cool stuff. I plan on this newsletter functioning as my RSS feed, as at the end of each week I will provide a small recap and link to each blog post so you can catch up on anything that you may have missed. This will also allow me to see which content and blog posts people read the most, and the least, allowing me to greatly improve what I write and cater the content better to you guys!
It will also provide exclusive content and cool new updates that may not appear on the blog itself. In addition by signing up I will send you my 20-page report “The Truth About Saturated Fat & Cholesterol.” In this report I really dig into the data and showcase how off-base the mainstream recommendations truly are.
All of that combined will clearly make you so much more awesome, how could you not sign up! This is a completely FREE service, and you can unsubscribe at any time if you wish (though who would want to?), so feel free.
If you have any questions at all, don’t hesitate to shoot me an email. Enjoy!
Now that 2010 is almost completely in our rearview, I figured this was a great time to recap what I thought were some of the best resources of 2010. People often get frustrated at their lack of results, yet are unwilling to change their approach and try something new.
They often don’t know where to look for change, or which products and resources can actually help them reach their goals. Well I make it a priority to only recommend products and resources that I think can help you reach your goals, whether they be to improve your coaching ability, athletic performance, body composition or overall health.
I also try to make it clear to whom these resources are intended for, so you only purchase ones that are a good fit for you and your needs. This whole process allows me to continue to learn and improve, pass some of that knowledge on to you, and also filter the marketing so you can make informed decisions on which products and resources you actually want to spend your hard-earned money on!
Here are my Top 5 Products/Resources of 2010 that I reviewed. I will note that their are many more great ones out there that I have not yet had the time to review, though I will hopefully get a chance in the near future.
1. Show and Go: High Performance Training to Look, Feel and Move Better. This is my favorite of the year for many reasons. It is an amazing training program that also provides info on proper soft-tissue work, warm-ups and gives you access to over 175 videos demonstrating every exercise in the entire program. Not only that, you also have the ability to purchase my Show and Go Nutrition Guide, which I must say is pretty awesome in and of itself! Eric provided a complete resource to help you maximize your potential. Here is my Review of Show and Go.
2. Body By Boyle Online. This is an unbelievable resource for just about anybody out there. This resource provides over a year of ready-made programs, with new programs being added every month, covering athletic performance, rehab, fat loss ad more! It also contains over 280 videos of every single exercise done at Mike Boyle Strength and Conditioning and more educational information than you could possibly imagine. Incredible stuff. Here is my Review for Body By Boyle Online.
4.The Single Leg Solution. Mike Robertson created an awesome product here. Let’s be honest, how many people actually train their legs, let alone one at a time? Well here Mike shows you proper single leg exercises, their execution, and their placement within a training program. It is well-researched and well-written, which is the norm for Mike. Here is my Review of The Single Leg Solution.
5. Optimal Shoulder Performance: From Rehabilitation to High Performance. Mike Reinold of the Boston Red Sox, and Eric Cressey of Cressey Performance joined forces to create one of the most educational resources of the year. This DVD set covers a seminar given at CP where Mike and Eric go over the anatomy of the shoulder, how and why things can go wrong, how to correct it and even more importantly, how to prevent it. There is also a bunch of exercise demonstrations at the end of the seminar to provide proper exercise technique, and yours truly was the demonstrator. If you have a shoulder issue, or work with a population prone to shoulder issues, check this one out. Here is my Review of Optimal Shoulder Performance.
Well there you have it, my Top 5 Resources of 2010. Maybe give yourself a nice little post-Christmas (or whichever holiday you celebrate) reward for being so awesome in 2010.
It’s the real deal. I have personally gone through Smitty’s entire system, and its because of this that I proudly endorse AMD 2.0 and enthusiastically recommend it to anyone who is serious about getting massive results.
If you go there now you’ll be able to get the entire AMD 2.0 system for 20% off as well as take advantage of the special fast action bonus that Smitty has lined up. Click here to get AMD 2.0.
I apologize for the lack of blogging this week, just been all over the place. My wife and I are currently looking for a used car as mine is on its last legs. We spent all day today shopping around to see what we could find.
With little time to write some content, and since it is currently 10:50pm and I need to be up at 5:00am, I figured I would toss out some recent blogs that I read that I thought were top-notch and deserved your attention.
3. The Twinkie Diet for Fat Loss – Stephan Guyenet. I recently got some emails about a nutrition professor losing weight eating a lot of junk food. Stephan breaks it all down, and some of the best info is actually in the comments section!
As I talked about on Tuesday, Mike Boyle is releasing an incredible new system called BodyByBoyle Online, and it is live right now!
BodyByBoyle Online has been in development for almost a year, and trust me, it will be well worth the wait.
What is BodyByBoyle Online?
Simply put, it is everything you need to become a great athlete, trainer, or strength coach. Here is a quick breakdown of some of the incredible features at BBB Online.
1. An Extensive Program Database: BBB Online includes 12-months worth of programs at launch. Included are the same programs Mike Boyle uses with his elite athletes, rehab programs for the low back, hips, and shoulders, fat loss programs for beginner clients and more hardcore fat loss programs for those that want a challenge. Plus Two Months of programs will be added each month.
2. The Most Complete Exercise Video Library Ever Created: At launch BBB Online has over 280 exercise videos. EVERY movement and exercise that is used at Mike Boyle Strength and Conditioning has been filmed in HD and professionally edited. By everything, I mean, all of the warm-ups, stretches, speed work, agility drills, plyometrics, ballistics (medball) exercises, olympic lifts, and strength training exercises. E-V-E-R-Y-T-H-I-N-G.
3. An Educational Database That Will Give You the Knowledge to Be The Best Athlete, Trainer, or Strength Coach Around: BBB Online includes a vast educational database. Included are full DVDs, Exclusive F.A.Q. videos with Mike on a wide range of subjects (plus more added each week), and videos of our entire staff meetings at MBSC. Some weeks you may get over 60 minutes of video just from the staff meeting. That is like a mini-seminar! And the guys at BBB Online will be taking requests, so if you want to hear Mike talk about (insert subject here), all you need to do is e-mail them and they will make it happen.
Those features are just the tip of the ice burg, the BBB Online membership also includes a revolutionary piece of software that will make training athletes and clients online as easy as a few clicks of the mouse.
The best part about BBB Online, is that you will be in heaven if you like to train hard using the most complete programs used by elite athletes, or if you are a trainer or a strength coach that wants the tools and the recipe that has made MBSC the #1 Gym in America. They are literally giving you the keys to Mike Boyle Strength and Conditioning, you can do whatever you wish with what is inside.
Mike Boyle, one of the most renowned strength and conditioning coaches in the world, has made some interesting changes with how he conditions his athletes and clients at Mike Boyle Strength and Conditioning. It will be fascinating to see what result Mike’s athletes and clients reap from the modification.
This form of conditioning can also be implemented in a fat loss program, so if that is your goal (or that of your clients) give it a shot, it will provide a nice spark to your stale routine.
You can check out the video of Mike explaining the changes Right Here.
If you do consider yourself a serious athlete, lifter, strength coach, or trainer, you owe it to yourself to hear what the owner of the #1 Gym in America (By Men’s Health) has to say when it comes to performing better and getting your clients and athletes real results that will improve their conditioning, body composition, and performance.
Also keep an eye out this week as Mike is literally giving everyone the keys to Mike Boyle Strength and Conditioning with BodyByBoyle Online.
I got a chance to preview this service (thanks to Kevin Larrabee), and I was absolutely blown away. From the training programs, to the exercise videos, to the educational content, it is simply the ultimate resource for strength and conditioning.
Stay tuned as BodyByBoyle Online is launching on October 6th at 7:00 am EST. There is a limited number of spots available so don’t miss out!
Again you can check the video for free Right Here.
I know I have talked about Show and Go incessantly for the past week, but I am very excited for its release. As of this moment, Eric Cressey has just opened up the doors to his brand new Show and Go Training System!
He’s offering a huge discount on the System and is giving away some really cool bonuses for you if you act fast. But hurry they won’t last long…
I’ve known Eric for several years now and I can personally tell you that I consider him to be one of the finest performance enhancement coaches in the world. I have seen hundreds of Eric’s clients make the best progress of their lives under his guidance, while also improving their long-term health and performance.
I have also seen this actual program in action, and I absolutely know that it works! One of my best friends in college was a guinea pig for this program.
Now this is a guy who had been training properly for a full year prior to testing Show and Go, and he had made some nice progress. He had cleaned up his diet, gained some strength, improved his body composition as well his performance on the rugby pitch.
In the 4 months of the Show and Go program he lost 10lbs of fat, decreased his bodyfat by 4% and made some tremendous strength gains: his squat went up 30lbs, his deadlift 40lbs (to 405!), his bench by 15lbs, and his chinups by 25lbs!
These would be impressive gains from a beginner, but from a guy who had done some training on and off for a few years, and then had a solid year of high-quality training prior to, these are astounding numbers! And he did it all while getting significantly leaner and not actually dieting! He simply committed himself to some nutrition guidelines I had given to him years prior that he had never truly put to use!
To think, he did all that in just 16 weeks! Keep at it and imagine the results in a full year!
The best part about it all is though Eric and I had kicked around the idea of me writing the nutrition component for his next project for quite some time, it was actually when we were discussing this guys particular results that it truly came to fruition. And thus, the Show and Go Nutrition Guide was born!
I give Show and Go my absolute highest recommendation; from the soft-tissue improvements, the warm-ups and mobility improvements, to the top-notch training and performance improvements this book has it all. Not too mention all of the incredible bonuses and amazing Nutrition Guide!
If you are like me and time can be tight to fit in training (even when you work at a gym) having some good quality equipment at home can really be a lifesaver. Everybody knows that New Year’s is a time to make changes, but somehow people always seem to find a way to not follow through. Well I am here to take away a bunch of your excuses. Building a home gym can really help keep you on point, but if you are also like me and making your home gym cost-effective is a large priority, and you have limited space, then I have some good tips for you.
Due to CP getting busier, and my life in general just seeming busier, my training time has been reduced. In order to compensate for this I have set up a little home gym on the cheap to allow me to keep up my activity, even in the freezing cold of New England winter. Here are my top 5 tools of choice to help keep you and me getting in those consistent sessions, with a combined cost of under $250.
1. Foam Roller. This is an essential and cheap component to any home gym. Soft tissue work will make you feel brand new, keeping you healthy to train hard long-term. If you are unsure of how to foam roll, watch this.
2. Iron Gym. This is a nifty little piece of equipment I picked up a few weeks ago. This is a phenomenal way to get in some upper body pulling, and I am very impressed with how solidly built it is. It only took about 5 minutes to set up, and it can hold up to 300lbs. For just under $30, it is worth every penny.
3. Kettlebells.Kettlebells are awesome for metabolic work. Whether you do swings, cleans, snatches, Turkish get-ups or use it for anything you would use a dumbbell for, a kettlebell is an awesome piece of equipment for your home gym and can instantly add a ton of variety and conditioning.
4. TRX Suspension System. The TRX allows for some awesome things that you could usually never do at home. With the TRX you can do just about anything. You can hook it up to your Iron Gym and do pushup variations, rowing variations, single leg work, squat progressions, ab work and so much more. One of the most versatile pieces of equipment available.
5. Assorted Bands. Bands can allow you to make a lot of exercises harder without having a ton of equipment. You can use the bands to make pushup variations harder, make squat variations harder, use for band pullaparts, stretching and more. Accomodating resistance equipment (like bands and chains) can add a whole new stimulus to your training and really increase results.
Jump Rope. I think this one is pretty self-evident. Cheap go-anywhere piece of metabolic conditioning equipment that just about anyone knows how to use.
Valslides. These fun little slides allow for some great variety in your training. Doing reverse lunges on these will help you discover your posterior chain. You can also use them for non-impact mountain climbers, hip-extended leg curls, lateral lunges and more.
Basically what it comes down to is no matter your budget, work schedule, space or any other variable you can think of, you are only limited by your willpower and creativity. Now get training!
My epic blog post a few days ago (The Case Against Conventional Dairy) has generated a lot of talk and questions. It was by far my longest and most in depth blog to date, and so in covering all that ground it obviously left some people wanting more answers! I will do my best to provide a few here today, to continue to clear up any remaining or lingering questions.
Q: I rememeber reading about dangers of milk pasterisation(sp). So maybe this “casein-cancer connection” actually is “heat-treated casein-cancer connection”.
A: While I am no fan of pasteurization as it destroys the beneficial bacteria in raw milk which actually make it more digestible for people with mild lactose intolerance, it destroys the taste of the milk (ever had a glass of raw milk?, much sweeter and creamier) as well as causing large increases in 7-keto cholesterol content, which is a dangerous oxidized cholesterol, I do not think it is the cause of the casein-cancer connection. Wow that was a long sentence. Yogurt is pasteurized and it’s casein content is not linked to the issue, so I don’t think that is the problem. Now might the pasteurization process denature some of the casein and make it worse? That is within the realm of possibility, but as of right now I would definitely not state that pasteurization is what causes the connection.
You have to keep in mind that cows milk is much higher in protein, in particular casein, than human milk. Human milk is much higher in whey. Back home in Maine I found unpasteurized Greek yogurt at a local natural foods store near my parents home. Talk about jackpot!
Q: Do you think a acid/base balanced diet is a possible reason why diseases associated with a lack of calcium are not prevalent where cow’s milk is a neglible part of the diet?
A: To be totally honest I am unsure how I feel about acid/base balance. The kidneys are actually quite good at keeping things on an even keel. While it is true that the average American eats a highly acidic diet, I just don’t know if it is enough by itself to cause the increased fractures risk. It could certainly be a contributing factor, and obviously eating more alkaline foods (like fruits and vegetables, especially spinach) and less acidic ones (refined carbohydrates, sugary foods, fried foods) is just a great thing for health overall, as well as acid/base balance. So it is definitely possible that the data is skewed because nations like the US who consume more cow’s milk, and therefore calcium, and have more fractures also have more access to and consume more crappy acidic foods.
The way I look at it is you should be eating as many basic foods as possible, and minimizing acidic foods for overall health anyway, and acid/base balance will be improved as a nice little side effect. If you top it off with a little Greek yogurt consumption you get a nice dose of protein, immune and digestive boosting probiotics, as well as a nice dose of calcium without contributing highly to the acid side of things.
Q: Hey Brian, Just curious, if you could gain access to raw milk, would this change?
A: Maybe. While I do think raw milk is a HUGE step up over conventional store-bought milk, even the organic kind, I would still want to know a few things. How much grazing and pasture time does the cow get? How much corn or silage are they fed in addition to grazing? Are they artificially inseminated and kept pregnant year-round? Are the milking the cow through all phases of pregnancy? Things like that.
If the cow get the vast majority of its calories from pasture grazing then you know the milk will be higher in cancer-fighting conjugated linoleic acid, omega-3′s and from a healthier cow. If they only milk the cows at the beginning of their pregnancy or after they give birth then the amount of dangerous estrogens is reduced dramatically, to levels that have not been found to be problematic. If those conditions are met, then it is a much healthier product. I also like to think that the probiotics in the raw milk, like lactobacillus acidophilus somewhat inhibits that casein-cancer connection and then we have a pretty good food.
What it comes down to is asking these questions to the people who produce your milk, find someone who makes it the way you want it, and I think some small consumption should be just fine as we have been consuming it for thousands of years without problem.
A small reminder for those interested in losing that post-holiday weight. The other day I sent out an email link to a video of Dr. John Berardi talking about his two latest programs – Lean Eating For Men and Lean Eating For Women.
Far and away, the most frequent questions had to do with his $40,000 in prize money. $10,000 to the top female winner and $10,000 to the top male winner. Plus, 5k to each of a few runners up.
Click HERE to check out the blog post announcing this amazing prize.
You see, the biggest transformations, body transformations or otherwise, are accomplished when people have big incentives. And I’d say 10 thousand bucks qualifies as a big incentive all right. But big inspiring goals also need some potential punishment. Or, some risk.
Happy Holidays everyone! I hope you all enjoyed the dairy week, and if any of you have any more questions on the topic, please feel free and I will do my best to give them a thoroughly detailed and honest answer.